SLIPS completed. 

315-325-335-345-350-355

Rx'd

CFWUx2 10*45*2 10*95*2 10*135
185 223-234 245 256 267

405# - new pr

275, 315, 365, 405, 425, 435

June 22nd, 2021

wu: walk, pvc
skill: slips

wod: DL 5-3-3-1-1-1
			80-100-110-115-117-120 kg

post: shoulder accessory, walk, stretching

20m SLiPs warmup with nose breathing only. 1m back scale ea leg. Some L -sit from floor <10 seconds. Some handstand on wall. :35 front scale ea leg
some free handstand practice, high Copenhagen plank :10 each side 1m rear plank some free handstand practice, 1m plank, :35 ea leg back scale, :10 ea high Copenhagen plank and a few slow handstand descents. Then:

405 (stopped and reset at floor)
415-420x3 touch and go
430
435 belted
455 belted

180/42/176cm

Great!

Out of plates for 5-3-1 so went for 8-5-3 and got to a solid 180kg set of 3. Felt great training with training partners today

Deadlift 5-3-3-1-1-1 reps

5@135
3@142,5
3@150
1@155
1@157,5 (f)
1@140

https://youtu.be/JtAEntm5LFs

M/25/5'8"/155lb
CrossFit AFK

315lb-355lb-355lb-405lb(miss)-365lb-375lb

Tabata interval SLIPS
DL: 325-345-355-370-380-400

225
275
295
315
325
335

42 / 6’0 / 195

225-275-315-335-355-375lbs

5x 275
3x 295
3x325
1x345
1x355
1x365 (fail)

205lbs-255-265-275-285f-280f 

190517: 205-235-245-255-265-???
completed 2020-04-11

Don’t have 200301

20 min Slips 🤘

Deadlifts 
5, 255
3, 305
3, 355
1, 395 
(405) PR never reached since 2015
1, 425 
1, 425

New PR🤘🤘🤘
Male, 23y, 175cm, 82kg

5-215
3-235
3-255
1-275
1-295
1-320

first workout in 6 months and first time doing heavy deadlifts in over a year. 

130 140 160 180 190 200 kg

225-275-295-315-325-335

42 / 6’0 / 195

240 x5
270 x3
290 x3
305 x1
320 x1
340 x1

male, 49, Rx

275-285-295-305-315-330F

210601:135-145-155-165-170-175KG.https://youtu.be/zUaFQY7h02I

315-345-375-395-410(f)-400(f)

200723: ✅ 165-185-205-225-235-245-255-225-235
190822: 185-205-225-245-255-275-285-285-275

Completed 6/2 a.m. rest day 6/1.

295 x5
305 x3
310 x3 (four rounds)

Altered the reps as my max loading at the home gym is 310 which was lighter than a 1RM.

Slips - complete 

5-95lbs
3-115lbs
3-135lbs
1-145lbs
1-155lbs
1-160lbs (PR)

225, 235, 245, 255 265 (PR is 275 i believe)

JonNYC

"Tabata This!"

Tabata double jump
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Score : 13+ 6 +1+3+6 =29

Chuck's one of the best coaches in the world! The right cue's more important than much information!

315 x 5
365 x 3
385 x 3
405 x 1
415 x 1
425 x 1

315-340-365-405-425-430

5 deads at 155
Then just did 4 sets of 3 for form at 185

5-95#
3-105
3-115
1-125
1-135
1-145 (f)
1-140

I haven't done a deadlift in ages. It's good to have an idea of where I'm at.

☆CFHIM 135-225-315-405-455(F)-435-442(200kg)

5: 165
3: 185, 205
1: 225, 235, 255

Still under the weather...
03/01/2020: up to 315#
Today: 5-275, 3-295/305, 1-325/345/355(f)

M/56/6'1"/178

Deadlifts

5 x 275
3 x 300
3 x 325
1 x 345
1 x 357
1 x 370 (f)*

*c'mon, CFHQ, it's just plain mean to program heavy deads the day after Murph . . .

Modified to available equipment: 

SLIPS for 20 minutes ✅
6 x 25 DB deadlifts | 2x16 kg DB | Aprox/ 2'30'' rest between sets
--
Sleep deprived and a bit sore from yesterday, wasn't really feeling it. Definitely need some rest.
Nice video tutorials, particularly the one on SLIPS. Thanks👍 

5 x 225lbs
3 x 255, 275lbs
1 x 305, 325, 350lbs

SLIPS ✅

x5: 390 (5-lb PR)
x3: 405 - 420
x1: 435 - 450 - 460 (5-lb PR)
For SLIPS accumulated 2:30 hanging L-sit and 2:00 freestanding HS-holds
m/53/5'11"/200#	

135-155-185-195-205-215

M/46/6'2"/180#

5 - 290
3 - 310
3 - 325
1 - 340
1 - 360
1 - 380#

315 - 345 - 365 - 385 - 405 - 415 - 365 

315-345-375-405-410-410

I've really lost a lot off my deadlifts in the last three years. That 410 was really hard for me today. In previous times, that was just a stepping stone to 450.

200-220-240-250-260-270

Go heavy, the day after Memorial Day hero WODs? These lifts were well short of my max.

Practice SLIPS for 20 minutes.
Deadlift 5-3-3-1-1-1 reps
Post loads to comments.
slips
265x5
285x3
302.5x3
317.5x1
352.5x1
372.5x1

SLPS
DL
3x185#
3x205
1x235
1x255
1x260
m/51/175

SLIPS, deadlift practice 10/6/6/3/3/3.

5 x 135/225/275
3 x 295/315
1 x 335/365/385
Switched to mixed grip at 365

Champions Club Scaling Notes

RANT
Nothing wrong with treating this like an easier day considering you did a hero workout yesterday. Listen to your body.

WORKOUT THEMES
A high output of squatting with a very heavy weight, followed by a rest longer than your work. Also practice of foundational strength things.

MAIN DECISION
Do I have the technique/coordination in my spine to make a 1 RM deadlift worthwhile?

TECHNIQUE SCALE
Same format, tons more reps at each set

CONSISTENCY SCALE
Keep with sets of 5 the whole way, and do an L-sit before each set

INTENSITY SCALE
Short sprint before each set, or burpees

INJURY SCALE
Pick one SLIP and one max effort movement you can do at full capacity.

MY STUFF
Treated this like a recovery day from Nutts. Slow sets of 225.

GENERAL FEAR LEVEL: 3

Double Doumbbell DT 
10R
12 Doumbbell Deadlift 
 9 Doumbbell Hang power cleans
 6 Doumbbell Push jerk
-14:09 (Doumbbell 22.5kg x 2)
DT는 Barbell 이 그립다.