남(m)/46/171cm/94kg/230420/
Shoulder press 3-3-3-3-3-3-3 reps
Practice SLIPS for 20 minutes.
Post loads to comments./
20-30-40-50-65kg/
목요일 저녁 두번째와드/
최고기록 달성 ㅉㅉㅉ

CFWUx2 10*45sp
95 106 117 122.5(2-f+1) 117 117 122.5(2-f+1)

E2MOM

75-85-95-105-110-115(1)-115(1)

97-107-117-127-132-135-142(F)1) Rx'd

SLIPS

7x20 push ups. Shoulder injury. 30 mins of intense yoga for SLIPS.
Prev. 7x50kg. Started Acevedo's rolls but reverted to my regular SLIPS.

@home, E3MOM, with dumbbells

7x88

95,105,115,125,135x1,125,125

130-135-140-145-150-150-150 (strict press) This movement has felt weak for a little while. Glad to see the numbers move north again. Last 4 sets with a belt and knee sleeves on my elbows. Did some bicep curls after the 4-6th sets to increase blood flow to the arms as I was only lifting every 6m. 
Did the warmup from 19/9/23 WOD 

Did rolls from Hs, lowers, and press ups for 20 minutes. All nasal breathing. 



181/41/69”

63kgs

No slips
50 lb. dumbbells 
7x3

Shoulder press
85 105 115 125 125 125 135
SLIPS 

45kg 

Lucas: 75, 85, 95, 105, 110, 115x2, 120x1 (PR)
Me: 105, 115, 125, 130, 135x2, 130, 135x2 (not quite as good as last time)

M/34/6'/175#

125/135/145/155 (PR)/160f(2)/150/145

As rx’d
95, 115, 120, 125, 130, 135, 140

95/115/135x5

20 mind of SLIPS - done

M/27/200/6’1”

💪- chinup 7x3 
WOD- 65/75/85/95/100/105/105x2
(Lsit/ inver/ plnk) 30s each x20min

33 / M / 5'9" / 137lbs

Dumbbells SP
35-40-45-50F-45-45(x1)-40

SLIPS completed

95-105-115-125-130-135-145#. 

60 minute walk for some steady state cardio. 

135-140-145-150-155-155(2)-150

M/24/5'8"/160lb

200726 - 95-95-100-100-105-105-105

200529 - 95-95-95-95-95-100-105(miss, 2/3)
190923 - 75-80-85-90-95-95-95(this was period of training maybe 1-2 times a week)
181104 - 95-95-95-95-95-95-95

45-45-55-65-65-70F-65

F/5’5/140/23

M/42/6’3”/215
115/135/145x2/140/135x2

prev:
M/42/6’3”/215
115/135/145x5/135

50-50-55-50-50-50-50KG

Slips check
press with 60# dumbells (still new and shiny)
Thanks

Not at 100% yet so scaled to 7 rounds of 5reps at 45#

39/112kg
Shoulder press 
7- 155lbs x 3

55-57,5-60-62,5fail-62,5fail-60fail-57,5

Strict press
30 - 40 - 50 - 50 - 50 - 50(1f) - 40
All in kg

SLIPS

Cf 200529:
40 - 42 - 44 - 46 - 48 - 50 - 52(1f)

Cf 181104:
42.5 - 45 - 47.5 - 50 (2f) - 47.5 - 47.5 - 47.5

125-130-135-140-145-150-155

40-45-47,5-50-52,5-55(1)-55(1)
SLIPS ✅ 

started at 30kg and ended on 42.5kg

169

7x3 SP 135 to 155
SLIPS

F/53/garage gym

65/70/75/80/80/85/90 on the last round at 90# I only got 2 reps 

The Behemoth
CrossFit Ground Zero

Set 1 - 50
Set 2 - 55
Set 3 - 55
Set 4 - 55
Set 5 - 56
Set 6 - 50
Set 7 - 50

BTWB
Level 60 - Grizzly
PR 56 Kg 3RM

Dbs ea side
50#, 55, 60, 60, 60, 60, 60

125,135,140(2),140,145(1),135

35/195/5’9/M

140-145-150-155-160-165-170 (5lbs PR from May) 

0830 hrs   
10K Ruck 45#

1400 hrs
Strict Push Press Barbell
kept it moderate due to shoulder recovery
3@65, 3@75, 3@85, 3@95, 3@75

Good job Todd!

Slips x 20 min 

Military press dumbell:

3/10lbs
3/15lbs
3/20lbs
3/25lbs
3/30lbs
3/35lbs
3/40lbs

5-5-5-5-5-5-5 /45#

My 1st set at 45# felt heavy today so just stayed there 🤷🏻‍♀️

145 - 155 - 165 - 175 - 185 (PR) - 190 (f) - 175
L-sits and handstand holds for SLIPS
m/52/5'11"/200#

95,115,125,135,155(1),145,145

Did 8 stair sprints (basement stair) in between each round for a little cardio action

Double 24kilo kettlebell presses all sets.
43/1.78m/77kg

135,140,145,150,150,145,140

worked up to 90% of May 3 rep max 

M/34/6’/220
95-115-135-155-155-165-165(f@3)
SLIPS

95-115-125-135(2)-125-130-125
✅

dumbbells

35lbs (70lbs total)
40lbs
45lbs
45lbs
50lbs
50lbs
50lbs

Shoulder press 3-3-3-3-3-3-3 reps
Practice SLIPS for 20 minutes.
110-117.5-125-132.5-147.5-152.5 -167.5x2
slips

95/105/115/125/135/140(2)/130

5/29/20: got up to 130/135(2)

85-90-95-100-100-105-100

Last time: 70-75-80-85-90-95-100
Today was a little bit better. :)

10 min SLIPS

Shoulder Press
95-105-110-115-120-125-130

10 min SLIPS

Push presses for all rounds: 140 (2x70# DBs) 
SLIPS

80-95-100-105-110-115-105lbs
SLIPS✅
compare to:
65-75-95-100-105(fail)-100-100lbs

115x3
125x3
135x3
145x3
155x2 F
150x3
155x3 

Felt really good to come back and get 155 at the end.  That ties the most I’ve done for this specific WOD, and only 5# off my best triple of 160.  Did SLIPS in between sets.

47m/5'10"/185

OH Press
75, 95, 100, 115, 130 x 5
130, 135 x 3

20 min SLIPS

174cm/75kg/29age.
200529:50-54-56-58-60-62-64KG.https://youtu.be/4lMs9lSUs6M
200726:53-55-57-59-61-63-65KG(2).https://youtu.be/XjfTIup2DAE

85-95-105-115-125-125-125

95-105-115-120-125-130-135

Strict press 7x3
65-70-75-80-85
90-2 reps
85-2 reps

Stubby bar 20#

40-64-64-70-90-90-90

WOD ANALYSIS

Coaching notes:

Template: This WOD follows both “As Heavy As Possible” and “For Completion” templates. AHAP is for shoulder press and For completion is for SLIPS (stands for Scales, L-sits, Inversions, Planks and Stretching).

Modality: In fact, This WOD combined two single modality WODs in one, cleverly. The first combination is a heavy fundamental movement from weightlifting modality and the second combination is low intensity SLIPS from gymnastic modality.

Purpose: The purpose of the exercise is to perform the heaviest resistance in 3 repetitions. Resistance must be selected so that it is at least 90 percent of an athlete’s 1RM. The amount of resistance should be progressively increased per set. Athletes can strive to maximize their maximum strength in this exercise. In this day, recovery has not been a limiting factor. They should rest at least 3 minutes between sets. If the athletes do not have a good rest between sets, their record will drop from set 4 onwards.

Note: The trainer should observe the techniques of movement during the exercise and correct any mistakes at rest.

Time to perform: This high volume WOD takes about ≈ 50 min. In the SLIP part, athletes practice for 20 min, without recording. However, Athletes must strive to do their best for perform shoulder press and should rest 3-5 minutes between sets.

Running a class: Trainers just have ≈ 10 min for set other parts of class.

Physiology (GPP): Strength plays the major role in this exercise. Furthermore, muscular endurance, mobility, balance and coordination are challenged in first part of WOD.

Physiology (energy pathway): Low repetitions per set will make use of the phosphagen system in first part. Furthermore, the aerobic system is a dominant energy pathway in second part of exercise program.

Anatomy:
Shoulder press: Trapezius (upper fibers), Anterior & middle deltoid, Triceps.
__________________________

Running a 60 min class:
Whiteboard ≈ 3 min
General warm up ≈ 3 min
Specific warm-up for shoulder press: ≈ 4 min
WOD≈ 30 min
SLIPS (cool-down) ≈ 20 min

You can see my other analysis in my instagram page.
Train hard and challenge your body. Enjoy it ;) 
GOOD LUCK

67-89-111-133-155-177-165 lbs
🇰🇷 M/46/180/93
CFHIM - MAKING PEOPLE BETTER

Globo/home scale:   IF necessary sub in dumbbell strict presses, 3-3-3-3-3-3-3.  If you max out the available weight, do AMRAP sets.  Another option is to do strict HSPU and increase ROM every set, doing AMRAP sets.

Champions Club Scaling Notes

RANT
I wrote like one sentence on this last time, but the more I think about it, it would be hard to find a workout more boring than this. Since 2019 SLIPS have been implemented very often with very little variation, and the shoulder press has (theoretically) the least amount of variables in any non-static-hold exercise we do. And yet here is great proof that these workouts are designed for the fittest athletes on the planet. I have been fortunate enough to be around a lot of professional athletes and coaches - not necessarily they play/coach for money, but they carry themselves in a way that makes their level of excellence obvious to everyone. One of the things they all have in common is they never seem to get bored. How many times have I seen Coach Speedy teach Shell drill? How many times have I seen Matt Fecht go on a 20-mile run? How many times have I seen Kelly Starrett explain to another Random Internet Person that they need to work upstream and downstream of their problem? The answer is "a lot" to all those, and they seem to come at each occasion with an enthusiasm like it's their first time. Back to the shoulder press and SLIPS: you could nerd out about the skill transfer of them and find this as a great workout to challenge positions. That would be the mature thing to do. Or you could just go to the hill.

MY STUFF
I did sets of 7 kettlebell strict presses in between cleaning stuff at the gym. I also went to the field with Noah earlier this morning for some football drills. One of the receivers called one of my throws "dottie" - which I am told means "on the money." Not only was that the case, but Noah found out I can catch anything within a 2-block radius. Too bad he won't throw to hands like this during the season.

Check the compare-to for last time's scaling notes