CrossFit | 190517
Friday

190517

Workout of the Day

75

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

20 minutes of SLIPS practice, before and after (scales, L-sits, inversion (handstands), planks, and stretching)

Post loads to comments.

A Systematic Review of Evidence on the Use of Very Low Calorie Diets in People with Diabetes

6

This 2017 review surveys 17 trials that tested the effects of a very low calorie diet (VLCD) on people with diabetes. A VLCD is defined as a diet of fewer than 800 calories per day. Seven of 14 trials that looked at fasting glucose showed that a VLCD led to significant improvements, while three out of four found the same for fasting insulin. Nine studies looked at blood pressure, and all showed significant improvements. Ten of 14 studies that tracked blood lipids showed significant reductions in total cholesterol and triglyceride levels. No adverse effects linked to VLCDs were reported. This review shows the difficulty of using existing evidence to clearly assess the impact of a VLCD on diabetes, in large part because the parameters of a VLCD have not been consistently defined. However, the review also shows that a number of trials using VLCDs demonstrated rapid, clinically meaningful improvements in metabolic markers that were sustained even after the VLCD concluded.

Read MoreA Systematic Review of Evidence on the Use of Very Low Calorie Diets in People with Diabetes

Comments on 190517

82 Comments

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Shawn Hakimi
February 26th, 2021 at 3:08 pm
Commented on: 190517

20 minutes of SLIPS

275-295-315-335-345-355 Rx'd

20 minutes of SLIPS

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Matthieu Dubreucq
January 26th, 2020 at 12:47 pm
Commented on: The Bones of the Skull

Thanks for sharing

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Manchild Manchild
August 9th, 2019 at 6:06 pm
Commented on: 190517

E3.5MOM, and did SLIPS before and after


225,

275, 275,

315, 315, 315

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Kury Akin
July 10th, 2019 at 3:29 pm
Commented on: 190517

Back after 2 weeks so scaled DL 5x5 @75. 95. 115. 115. 115

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Kury Akin
July 10th, 2019 at 3:29 pm

Kg

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Kevin Miller
June 11th, 2019 at 11:40 pm
Commented on: 190517

5-315

3-335

3-355

1-365

1-375

1-390 (f)

385 is my PR

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Ruggeri Alves
June 8th, 2019 at 5:10 pm
Commented on: 190517

275 - 305 - 325 - 345 - 355 - 365

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Jeff Chalfant
June 8th, 2019 at 3:22 am
Commented on: 190517

405-425-425-440-440-440 rested less than 3m on all sets. Less than 2m between singles. Began 20m of deadlifting immediately after a scale and warmed up in 5m with: 155x10, 245x7, 335x5 then did my first work set 2m later. Did the whole WOD on a 60m clock. Because of the time crunch on deadlifts I went into SLIPS with no plan other than to do them in order for roughly a minute each and make sure my warmup deadlift bar was set up by the end of the 20m. Ended up doing a :15 L sit each round, some hanging. :15 to :20 scale each way, :30 rear planks in the warmup and :20 side planks in the “cool down.” Subbed some foam rolling as stretching. Worked on freestanding and minimally supported back to wall handstands. Everything burned so good by the end!

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Jeff Chalfant
June 8th, 2019 at 3:30 am

I never deadlift this fast or warmup this way. Less than 13m from start of first work set to setting down last single. Might have ramped up with too many reps. 7-5—3 would’ve been perfect.

40/187/5’9”

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Shannon Said
May 24th, 2019 at 12:48 pm
Commented on: 190517

5s - 100kg

3s - 130kg

1s (I did 4) - 150kg all clean, new BP

walked instead of SLIPS last 20 mins

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Nathanael Akin
May 24th, 2019 at 1:09 am
Commented on: 190517

295-315-325-335-355-355

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Clint Michael
May 23rd, 2019 at 10:20 pm
Commented on: 190517

315, 365, 385, 405, 425, 435

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John Doody
May 22nd, 2019 at 10:56 am
Commented on: 190517

135,205,295,315(5)345,355(3)360,365,370(1)

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Matt Huston
May 21st, 2019 at 11:32 pm
Commented on: 190517

150-180-200-230-250-270#

5-3-3-1-1-1 DLs

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Jon Wilson
May 20th, 2019 at 5:35 pm
Commented on: 190517

5-225

3-275

3-315

1-365

1-390

1-405

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Kathy Glassman
May 20th, 2019 at 3:16 pm
Commented on: 190517

165-165-185-205-215-225 lbs (PR)

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Mike Scott
May 19th, 2019 at 2:42 am
Commented on: 190517

8x135, 165 then 5x185, 3x205, 225, 1x250, 270, 290. Wasn't going to go this heavy at first but knee felt good enough to push it.

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Gordon Lee
May 18th, 2019 at 5:55 pm
Commented on: 190517

Deadlifts

145x5

235x3

235x3

255x1

265x1

275x1

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Cy Azizi
May 18th, 2019 at 5:24 pm
Commented on: 190517

255,275,275,325,335,340(PR)

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Gary Waters
May 18th, 2019 at 3:25 pm
Commented on: 190517

M/28/5'6''/158

5x225

3x255

3x275

3x315 (Did this set by accident. Forgot the workout was 2 sets for 3 reps.)

1x335

1x345

1x365-PR

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Dave DeCoste
May 18th, 2019 at 3:01 pm
Commented on: 190517

275-305-315-335-355-375(pr)

M/41/5’8”/163

Completed SLIPS

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Matt Cairns
May 18th, 2019 at 2:12 pm
Commented on: 190517

10 minutes SLIPS practice

315-365-375-405-405-405(failed)

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Tyler Wood
May 18th, 2019 at 12:05 pm
Commented on: 190517

5 @ 330, 3 @ 350 & 365, 1 @ 375, 385, & 395

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Vincent Dahlqvist
May 18th, 2019 at 11:58 am
Commented on: 190517

5x145Ibs

5x145Ibs

3x265Ibs

3x265Ibs

3x265Ibs

1x287Ibs

1x309Ibs

1x331Ibs(failed)

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Elijah Keyes
May 18th, 2019 at 6:20 am
Commented on: 190517

5-225

3-245

3-275

1-305

1-325

1-345. PR


40/m/6’1”/230 lbs

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Elijah Keyes
May 18th, 2019 at 6:23 am

Worked on handstands, l-sits, and parallette pass throughs

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Kevin Marshall
May 18th, 2019 at 2:41 am
Commented on: 190517

5 -375

3- 405

2- 415 (just couldn't hold it idk)

1-425, 430, 435

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Kisa Tiller
May 18th, 2019 at 2:13 am
Commented on: 190517

115-145-150-160-175-180 (15lb PR!)

Fiance: 225-315-345-365-375-405 (First time over 400 since low back injury - approx. 2 yrs) +stretching

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Matt Zero
May 18th, 2019 at 1:59 am
Commented on: 190517

5 x 225

3 x 295

3 x 295

1 x 335

1 x 345

1 x 365 (PR)

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Hank McKibban
May 18th, 2019 at 12:41 am
Commented on: 190517

265-305-340-400(PR)-400(F)-365

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Tripp Starling
May 17th, 2019 at 11:45 pm
Commented on: 190517

240#x5

255x3

275x3

285x1

290x1

290x1


Total weight PR by 240#


Both SLIPS practice

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David Williams
May 17th, 2019 at 10:34 pm
Commented on: 190517

225x5, 275x5, 325x3, 355x3, 385x1, 405x1

45/5’11/202

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Sebastien Fitzpatrick
May 17th, 2019 at 11:16 pm

Am I catching up to you?

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Albert Kombe
May 17th, 2019 at 10:29 pm
Commented on: 190517

315-365-405-435-455-465lbs(PR)

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Sam Meixell
May 17th, 2019 at 10:29 pm
Commented on: 190517

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

240-240-240-240-240-240

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Stacey Carpenter
May 17th, 2019 at 10:16 pm
Commented on: 190517

20 before 185*5 195*3 205*3 215*1 225*1 230F no Prs today 20 after

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Stacey Thompkins
May 17th, 2019 at 9:49 pm
Commented on: 190517

M/44/6'2"/180#


Mixed it up a bit used a trap bar

320

340/350

365/380/390


Worked on L-sits and HS walks

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David Williams
May 17th, 2019 at 10:21 pm

Nice

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Didier Rios
May 17th, 2019 at 9:49 pm
Commented on: 190517

515 lb y try with 525 and i fail i pas de kness

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Jacob Daniel
May 17th, 2019 at 9:42 pm
Commented on: 190517

225,315,385,405, 465, 525(failed twice) woulda been a new PB

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Shane Azizi
May 17th, 2019 at 8:23 pm
Commented on: 190517

315, 365, 405, 455, 475, 495(f) Rx

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Lucas Allan
May 17th, 2019 at 7:35 pm
Commented on: 190517

43/6'3"/200

315-335-355-365-385-skipped last set

SLIPS after only

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Nicole Deaver
May 17th, 2019 at 6:47 pm
Commented on: 190517

Deadlifts

5-135/ 3-185/ 3-205/ 1-215/ 1-225/ 1-230(PR)- all the weight I have


SLIPS ✅


5 Rds

5 lay to stand rope pulls

15 push-ups

20 decline sit-ups

25 squats

5 box jumps (32")

17:31

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Kyle Buchanan
May 17th, 2019 at 6:01 pm
Commented on: 190517

slips done

5 @ 370, 3 @ 394, 3 @ 414, 1@425, 1 @435, 1@440

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Adam King
May 17th, 2019 at 5:13 pm
Commented on: 190517

Completed 2019-05-17

Did this with Dumbbells

140-150-150-200-200-200-200

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Reymond Kiddoo
May 17th, 2019 at 3:40 pm
Commented on: 190517

#245-275-315-315-315

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Gary Taubes
May 17th, 2019 at 3:29 pm
Commented on: A Systematic Review of Evidence on the Use of Very Low Calorie Diets in People with Diabetes

Michael's and Dr. Eades's comments together raise what I consider the obvious issue with these VLCD's. Ok, so they work to put diabetes in remission. Do they do so because they reduce calories significantly or because they also restrict dramatically the consumption of the macronutrients that make up total calories? So maybe they work because they restrict protein or fat or carbohydrate consumption? The latter, or maybe the latter two, would be my guess. (I have a one-track mind.)


A 300 kcal/day VLCD is going to be at most 150 kcal/day of carbs, which means borderline ketogenic. A protein sparing modified fast of the kind the Eades used, as Mary Dan noted, is ketogenic. As designed originally by Bistrian and Blackburn it was 600 to 800 kcal/day of only meat, fish or fowl. Hence, the only carbohydrates came from the glycogen in these foods, maybe five percent of the calories. Protein content was high as a proportion of calories but very low in absolute terms.


One way to test whether the benefits of the VLCD were from the calorie reduction or the carbohydrates would be to fix the carbohydrate at that of the VLCD and then add fat back to increase the calories -- i.e., do what the Eades did. Or what Virta Health has been doing. The fact that the benefits seem to be identical suggests that it's the carbs not the calories. And now you have a relatively high-calorie ketogenic diet which is not only way more fun than starvation (whether or not it's way more fun than eating donuts and drinking beer), and way more sustainable. Perhaps even way healthier.


In a functional science, the researchers would be asking these kinds of questions: now that we've observed a benefit from these very low-calorie diets, what's the mechanism? What are reasonable explanations and can any of them be ruled out by this data?

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Matthieu Dubreucq
January 26th, 2020 at 12:50 pm

Thanks for the added information on VLCD

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Sebastien Fitzpatrick
May 17th, 2019 at 2:58 pm
Commented on: 190517

425lbs(PR)

445(PR) - 445lbs

455 - 465(PR) - 475lbs(F)


The SLIPS after deadlifts were rough!

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David Williams
May 17th, 2019 at 10:35 pm

Wow! 465

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Dave DeCoste
May 18th, 2019 at 3:02 pm

That’s pretty awesome! Congrats!

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Jim Rix
May 17th, 2019 at 2:14 pm
Commented on: 190517

15 min of SLIPS

265

275-280

285(f)

265-245 (5 reps each)

Lost the mental bubble at the 1 rep point and dropped down to 5 rep sets.

15# weaker in the am than the pm.

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Viktor Wachtler
May 17th, 2019 at 1:59 pm
Commented on: 190517

100-110-120-130-140

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Viktor Wachtler
May 17th, 2019 at 2:00 pm

150kg

M 42/178/77kg

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John Rossetti
May 17th, 2019 at 1:53 pm
Commented on: 190517

54 YOM 5’6” 212


Deadlift Hex Bar


225X5

275X5

295X3

315X3 PR

335X1

345X F

345X F

345 X 1 PR

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Jim Rix
May 17th, 2019 at 2:18 pm

Way to pull at a pr after 2 fails! Excellent mental strength to do that.

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Mary Dan Eades
May 17th, 2019 at 1:50 pm
Commented on: A Systematic Review of Evidence on the Use of Very Low Calorie Diets in People with Diabetes

In our clinic, back in the late 80s and early 90s, we used a VLCD frequently as a tool to help overweight, often diabetic or borderline diabetic patients lose weight and regain metabolic control. The variant we used was a PSMF (protein-sparing modified fast) involving consuming several protein shakes each day, restricted in carbohydrate and fat, coupled with a single (what would now be called 'keto') meal.


Initially we used a regimen of only the protein/low carb shakes and no 'solid' food (similar to what Oprah famously did on the Optifast program). It works very well as any VLCD will work very well, almost no matter what its composition. When calories are that low, it just about doesn't matter what they're made of as the body will use every single one of them and the metabolism will heal. (Granted, as this review points out, the numbers are almost always significantly better if the content is adequate in protein and restricted in carb).


So, just shakes works well and is very simple and straightforward for patients to use, if very boring. And it's a helpful tool for those patients (and there are quite a few) who have a fraught relationship with food; for them it removes the risk of error on what to eat and how much. One drawback, though, is cost, not that the shakes themselves are expensive, but rather since formula diets, such as an 800 VLCD, require some ongoing medical supervision for safety.


But after working with a lot of patients on this kind of regimen, we quickly came to see that the lion's share of the benefits of the PSMF on weight reduction and metabolic healing could still be had with the addition of a single tasty, savory meal providing protein and fat, with reduced carb to accompany the shakes. The meal content was pretty much like what CrossFitters are familiar with: meat, vegetables, nuts and seeds, some fruit, little starch and no sugar. And adding it bumps up the calories to something more like 1200 or maybe 1500 a day and makes the regimen much safer and easier to stay with longer term.


Plus the addition of fat in the meal encourages the gall bladder to work daily and sharply reduces the chance of stone formation that is a risk on any long-term very low fat diet.


Mike wrote his first book, called Thin So Fast, in 1989 about how to safely undertake a PSMF + meal plan on your own and put the tool into the hands of people outside a rigorous hospital or clinical setting. That book was, interestingly enough, the first time so far as we've been able to determine that the phenomenon of 'insulin resistance' was introduced to the lay public.


A VLCD is a tool, like any diet is a tool, used to tackle a task at hand. And it works well. (But then so does whole food keto, and as Michael Thalmann succinctly commented, that's waaayy more fun!)

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Elizabeth Flores
May 19th, 2019 at 10:12 pm


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Elizabeth Flores
May 19th, 2019 at 10:13 pm


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Ethan Money
May 17th, 2019 at 1:02 pm
Commented on: 190517

225-245-245-260-270-280 lbs


DL PR by 5lbs

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Fermin Romo
May 17th, 2019 at 12:41 pm
Commented on: 190517

Was really trying for a PR but no go, not even my past PR... but felt really good, kept my lumbar spine aligned the whole time

#365 on the last 2 sets of 1s

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Fermin Romo
May 17th, 2019 at 8:37 pm

31/5'9/180

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Michael Arko
May 17th, 2019 at 12:39 pm
Commented on: 190517

5 @ 210lbs

3s @ 230lbs, 250lbs

1s @ 260-270-270lbs


Focused on technique instead of mass.


Loved the SLIPS both start and finish .

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Claire Fiddian-Green
May 17th, 2019 at 10:41 am
Commented on: 190517

SLIPS ✅

Deadlifts: 5@ 220 lb., 3@ 235 and 245, 1@255, 260, 255

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Mike Andridge
May 17th, 2019 at 10:26 am
Commented on: 190517

rx'ish DL @ 5/3/3/1/1

Getting better at SLIPS except for the L sits

DL

205/235/240/275/285

m/49/175

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Mike Andridge
May 17th, 2019 at 10:32 am

Side Note--there are very few things in my life that I regret, but not pulling the trigger and going to the Rogue Invitational is probably #1 on the list:):) Good luck to all the athletes.

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harsh brijwal
May 17th, 2019 at 8:05 am
Commented on: 190517

thank you for this topic

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Dana Larkin
May 17th, 2019 at 7:13 am
Commented on: 190517

For newer people to CrossFit can we actually get a real explanation of what this workout is and what slips is supposed to be???

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Mike Andridge
May 17th, 2019 at 10:24 am

Hi Dana--this is just my 2 cents on the wod--if you have an hour to workout....

20 minutes of SLIPS practice, before and after (scales, L-sits, inversion (handstands), planks, and stretching)

20 min of DL using perfect form, 5reps/3 reps/3 reps/1 rep/1 rep/1 rep. You choose the weight that is appropriate for you.

20 min of SLIPS

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Simon Gruber
May 17th, 2019 at 6:05 am
Commented on: 190517

Whats SLIPS? Do u have any videos for that one?

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Fermin Romo
May 17th, 2019 at 11:23 am

https://www.crossfit.com/190306

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Lynne Pitts
May 17th, 2019 at 5:13 pm

Hi Simon; it's right in the WOD definition today: scales, L-sits, inversion (handstands), planks, and stretching,

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MIchael Thalmann
May 17th, 2019 at 5:49 am
Commented on: A Systematic Review of Evidence on the Use of Very Low Calorie Diets in People with Diabetes

Yeah, but keto is waaayy more fun than starvation 🤪

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Kyungtaek Kang
May 17th, 2019 at 3:36 am
Commented on: 190517

안양공식인증지부 크로스핏힘

70kg-110kg-150kg-180kg-200kg(F)-190kg

강경택 45세/180cm/89.5kg

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Eric O'Connor
May 17th, 2019 at 2:52 am
Commented on: 190517

Deadlifts: We last completed this rep scheme on 190409, so I will use it as a guideline for loading. As with most heavy days, the majority of my athletes will attempt this section as written and utilize loads that allow for sound mechanics. If my experienced athletes are feeling up to it, they will be coached to achieve near-max loads on the final sets.

For less experienced athletes, I will manage the loads so that they are lifting heavier than last time, but they’ll have a few reps left in the tank. A rep-scheme modification will only be used if a special situation presents itself.

For athletes that cannot maintain a safe position when pulling loads from the floor, I will consider having them perform the deadlifts with an elevated load, on blocks or plates, and have them complete very light-loaded or unloaded full range of motion deadlifts between sets.

I may give some percentage recommendations to use as a general guideline today. For example:

Set 1 @ ~80%

Set 2 @ ~85%

Set 3 @ ~87.5-90%

Set 4 @ ~90-95%

Set 5 @ ~92.5-97.5%

Set 6 @ ~95-100%+

Again, these are general guidelines. Final loads for each set will be determined based upon the execution of the previous set and, potentially, the psychological state of the athlete.

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Juan Acevedo
May 17th, 2019 at 1:43 am
Commented on: 190517

INTENDED STIMULUS

.

Your core is the musculature that keeps your pelvis and spine aligned and in harmony. The core is what gives you balance while falling forward, which it turns out, is what allows you to walk and run. Today is a full-on core workout. The first SLIPS will be an excellent warm-up for the deadlifts. Make sure your form is good and you are getting a lot of good feedback from your hamstrings and lower back. On the deadlifts let's go for max volume today. This means we are not setting ourselves up to get to a new PR. We are trying to make every set as heavy as possible from the beginning. The set of 5 should be a very hard effort (~80%), and same goes for the triples (~85%-90%). Always remember however, that load is secondary to mechanics. Athletes familiar with this lift but not yet completely proficient can work sets of five the whole way through. Aim to have the most consistent form. Athletes new to the deadlift should work on drills to develop solid form. Options for SLIPS follow.



Options for Warm Up SLIPS

Option 1

4 Rounds*

0:20 Front Scale

0:20 Back Scale

0:15 L-Sit from Pull-Up Bar

0:10 Handstand Hold (with as little help as possible)

0:10 Mixed Plank

0:30 Pigeon Pose on Box



Option 2

4 Rounds*

0:20 Front Scale with Tucked Leg

0:20 Back Scale with Tucked Leg

0:20 Tuck Hang from Pull-Up Bar

0:20 Box Handstand Hold

0:20 Push Up Plank Hold (scapulae elevated AF)

0:30 Pigeon Pose on Box



*Each round is done with the same leg on the ground. Two rounds per leg.



Options for Deadlifts

Option 1

Deadlift 5-5-5-5-5 reps



Option 2

5 Sets

10 Slow-Descent KB Deadlifts (set your athlete facing a wall, half a foot away)

4 Sets

8 Double KB Deadlifts (set KB's on top of 45 lb plates, and make your athlete work hard!)

3 Super Sets

6 Seated Good Mornings (load them up)

6 Stiff-Legged Deadlifts



Options for Post-Deadlift SLIPS

Option 1

4 Rounds

0:30 Front Scale

0:30 Back Scale

0:30 Rest

4 Shoot-Through's on Parallettes (Check video)

0:30 Rest

10/10 Shoulder Taps on Handstand (Freestanding or wall)

0:30 Rest

1:00 Standing Forward Bend



Option 2

4 Rounds

0:30 Front Scale

0:30 Back Scale

0:30 Rest

4 Shoot-Through's on Parallettes (Check video)

0:30 Rest

5/5 Shoulder Taps on Box

0:20 Handstand Box Hold

0:30 Rest

1:00 Standing Forward Bend


Check @dotcomscaled on Instagram for videos

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Steven Thunander
May 17th, 2019 at 12:50 am
Commented on: 190517

Globo scale: As rxed. If your Globo doesn't have bumpers and hates noise use pads under the weights.


If you only have dumbbells today do 3 max sets of one legged deadlifts each leg with the heaviest available dumbbells.

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Chris Sinagoga
May 17th, 2019 at 12:04 am
Commented on: 190517

Champions Club Scaling Notes


RANT:

The city of Cleveland and I are not on speaking terms, at the moment. Have I ever been to Cleveland, you ask? No, of course not. Nobody would go there on purpose. Which is why, at the moment, my entire being is paralyzed with disbelief as to why John Beilein would bolt from Michigan to the worst franchise in the NBA. This, of course, brings me to max effort deadlifts today.

So there you are, staring at that empty bar that is the Cavs franchise. You want to turn it into something respectable, but you need to bring a lot of pieces in that are currently not there. So you grab a couple 45s, some 10s, maybe a few 2.5s, and you throw Kenneth Faried on each end to clamp it into place. So now you have something that looks okay on the outside, until you realize how much effort it’s going to take to move that dead mass of nothing from the floor to halfway up the ladder into what’s hopefully a playoff spot.

And once you do that, people will not be happy until you get that dead mass of nothing over your head.


I SHOULD TRY THIS RX’D IF: I’m feeling the pr juice today


ORGANIC SCALES:

Strength — absolutely zero tolerance on any midline breakage on any load

Stamina — medium weight at max sets

Endurance — light, light weight, as fast as you can for like 20 reps, then rest 2:1 and see if you can replicate it in the same time

Flexibility — stand on some plates, or so sumo-style if you want to exaggerate that position


NEUROLOGICAL SCALES:

Coordination — cleans; it’s what athletic people do with deadlifts

Accuracy — try to be as quiet as possible when touching the weight to the floor with the multiple rep sets

Agility — endurance one should do the trick

Balance — take shoes off and only count reps where weight does not shift on your feet


GROUP VERSION: line everyone up, put like a 40 sec. time cap on each set, and deadlift until the cows come home


WARMUP:

Jump rope — always

Hip extension — deadlift/hip hinge prep

Handstand push-up — just spending some time overhead

[insert thing you suck at]

[insert thing you suck at]


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 9. I mean, who is Michigan going to get that’s better than Beilein.

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Troy Work
May 17th, 2019 at 12:08 am

As Cavs fan and a UMich fan, I can honestly say that I'm upset with Beilein leaving Ann Arbor for Cleveland. My guess is he got tired of the Ann Arbor roads..

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Chris Sinagoga
May 17th, 2019 at 12:50 am

I know they're bad here in Madison Heights, they bad in Ann Arbor too?


This definitely caught me off guard. It's hard to get mad at the guy because of what he did for the program, though. Just a bummer.

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Elizabeth Flores
May 19th, 2019 at 10:11 pm


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Elizabeth Flores
May 19th, 2019 at 10:11 pm


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