CrossFit | 190903
Tuesday

190903

Workout of the Day

52

Overhead squat 5-5-3-3-3-1-1-1-1 reps

Practice SLIPS for 20 minutes.

Post loads to comments. | Compare to 190226.

At-Home Workout

door frame squat

Door frame assisted squats

Watch

"The number of youngsters being treated for Type 2 diabetes has almost doubled in five years. ... Some 745 patients were treated in specialist paediatric diabetes clinics last year, a 47 per cent rise on the 507 cases in 2013/14. Of the under-25s who received treatment for the condition, 85 per cent were obese and nearly half also had high blood pressure. Unlike Type 1 diabetes, Type 2 is largely preventable and is linked to obesity and unhealthy lifestyles. It usually affects adults over 40 and until 20 years ago had never been seen in children in the UK. However Britain’s spiraling obesity crisis means growing numbers of young people are at risk and are being treated at specialist clinics that cater for under-25s."

Read the article The Number of Under-25s With Type 2 Diabetes Doubles in Five Years Amid Obesity Epidemic

Comments on 190903

57 Comments

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Doug Brubacher
June 8th, 2021 at 2:54 am
Commented on: 190903

CFWUx2 10*20kg 10*40kg

45kg 50 55 60 62.5 65 65 67.5 67.5

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Spencer Clough
December 14th, 2019 at 9:08 pm
Commented on: 190903

Anyone else never do the slips? Haha

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Kury Akin
December 4th, 2019 at 2:39 pm
Commented on: 190903

5*5@ 35. 45. 50. 52.5. 52.5. 50*4 all kg

Prev. 55,60, 62.5,62.5,62.5, 65F

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Kury Akin
December 4th, 2019 at 2:39 pm

5x5@ 35. 45. 50. 52.5. 52.5. 50x4 all kg

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Kury Akin
December 4th, 2019 at 2:42 pm

SLIPS EMOM

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Clint Michael
October 5th, 2019 at 6:28 pm
Commented on: 190903

75-95-115-135-135-155-155-160-165-fail

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Spencer Clough
December 14th, 2019 at 9:09 pm

I got 165 and did a bad drop bruised up my ankles.

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Shane Azizi
October 3rd, 2019 at 9:19 pm
Commented on: 190903

65, 75, 95, 115, 120, 135, 135, 135, 135 Rx

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Jeff Chalfant
September 25th, 2019 at 4:22 am
Commented on: 190903

155-155-165-165-165-175-175-dnf Just feeling like it was a good place to stop. Juan’s slips with some slight upgrading of the scales and L sit times. Also did feet elevated L sits on floor (v sit?) for ;07,:11,:11 finished with 7m of stretching.

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John Campion
September 23rd, 2019 at 1:11 pm
Commented on: 190903

105-115

115-125-125

130-130-135-140

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Chase Hiland
September 10th, 2019 at 9:10 pm
Commented on: 190903

M/34/5'10"/190


(5) 135-145; (3) 155-165-175; (1) 185-195-205-215

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Hank McKibban
September 10th, 2019 at 7:31 pm
Commented on: 190903

115-135-145-155-165(2)-185-205(f)-185-185

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Adam King
September 9th, 2019 at 5:06 pm
Commented on: 190903

Completed 2019-09-09

45-45-65-65-65-85-85-105-105

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Morgan Greene
September 7th, 2019 at 10:03 pm
Commented on: 190903

115-135-155-165-175-185-190-195-200(PR)

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Knox Williams
September 6th, 2019 at 12:04 am
Commented on: 190903

95, 95, 105, 105, 115, 115, 125, 135, 145


190226: 95, 95, 100, 100, 100, 105, 105, 115, 115 rx

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PAMELA JACOBS
September 5th, 2019 at 8:01 pm
Commented on: Roasted Cauliflower Soup

I've roasted cauliflower at 400 degrees for 30 minutes with another recipe and it turns out great. Don't be afraid to experiment or look on the internet for "like" recipes. This one looks great!

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Coastie Nick
September 5th, 2019 at 7:32 pm
Commented on: 190903

115-115-125-135-145-155-160-165-170(PR)

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Matt Zero
September 5th, 2019 at 6:38 pm
Commented on: 190903

95/115/135/145/145/155/165/175/185F

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Andrew Moultrie
September 5th, 2019 at 11:06 am
Commented on: 190903

Essentially Juan A’s Option 1:

9 sets of 3 tempo OHS. Controlled down for 2-3 sec, hold bottom for 2-3 sec, up 1-2 sec, hold too 1 sec.


95# first set, 105 for all other sets

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Andrew Moultrie
September 5th, 2019 at 11:06 am

Also did 20 min SLIPS

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Molly Chassen
September 4th, 2019 at 9:50 pm
Commented on: Roasted Cauliflower Soup

Looks wonderful, I am going to make it!!

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Nathaniel Robichaud
September 4th, 2019 at 8:22 pm
Commented on: 190903

No time for gym on Sept. 3rd, did the OHS the next day, combined with the Sept 4th WOD (so no SLIPS).

5*95

5*115

3*135

3*155

3*185

1*205

1*225 (fail)

1*205

1*205

1*205

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Dmitry Zolotyh
September 4th, 2019 at 8:07 pm
Commented on: 190903

50-55-60-65-68-71-75-76 kg (167 lbs)

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Lucas Allan
September 4th, 2019 at 6:37 pm
Commented on: 190903

43/6'3"/195

SLIPS as warm up

135(5)=185(5)-205(3)-225(1)

Stopped there so time to do 190904 wod today

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Viktor Wachtler
September 4th, 2019 at 6:24 pm
Commented on: 190903

40-45-50-55-60-60-60-60-60kg

I was quite tired, didn't feel going heavier.

43/1.78m75kg

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Viktor Wachtler
September 4th, 2019 at 6:25 pm

Did previous Tabata after this, results there.

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R Albers
September 4th, 2019 at 3:39 pm
Commented on: 190903

WU: 3rnds

Ring knee raise x10

Leg raises x10

Superman x10

Plank x 1min


OVHD Sqt

5- 55, 65

3- 75, 85, 95

1- 105, 115, 125, 135(sloppy)


SLIPS x 4 rnds each


*1st time going heavy on OVHD Sqt. Felt good till last rep, but stance was wide. Goal was 120# so happy with workout.

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Shakha Gillin
September 4th, 2019 at 5:44 am
Commented on: The Number of Under-25s With Type 2 Diabetes Doubles in Five Years Amid Obesity Epidemic

And this number only represents those actually tested and going to specialty clinics.


Type 2 diabetes and obesity are not medical in origin. It’s not primary thyroid disease, leptin deficiency, or cortisol dysfunction. It’s a behavioral and psychological problem. As a society and on the individual level. And when kids are involved, it’s a parenting problem. 7 year olds don’t drive themselves to the supermarket and buy themselves a soda. It’s our job to feed our kids properly, and teach them what their bodies do and don’t need.


It’s back to school. With that, it’s time to change habits. Hopefully this article is a reminder why kids don’t need sports drinks, juice, any SSB, candy, fruit snacks, other sugar and processed food on the daily.

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Il Xlll
September 4th, 2019 at 5:06 am
Commented on: 190903

@kg

80-80-100-100-100-120-120-130-140

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Kevin Marshall
September 4th, 2019 at 1:42 am
Commented on: 190903

185-205-225-F235 shoulders were not cooperating

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Laura Echeverri
September 3rd, 2019 at 11:10 pm
Commented on: 190903

Overhead squat

5. 30 lb

5. 32.5 lb

3. 35 lb

3. 37.5 lb

3. 40 lb

1. 45 lb

1. 50 lb

1. 55 lb

1. Fail

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Jeremy Carter
September 3rd, 2019 at 10:17 pm
Commented on: 190903

Hello. I saw the two videos for SLIPS. Is there more to it? Intended stimulus? Balance? Coordination? Improve L-sits? Thanks!

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Tripp Starling
September 3rd, 2019 at 10:08 pm
Commented on: 190903

95x5

105x5

115x3

125x3

135x3

145x1

155x1

165x1 (10#PR!)

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Tripp Starling
September 3rd, 2019 at 11:50 pm

Jackie:

25/35/45/55/60/65/65/65/65

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Francis Major
September 3rd, 2019 at 9:33 pm
Commented on: 190903

45 65 65 75 ...85

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Desiree Mejia-Naranjo
September 3rd, 2019 at 8:48 pm
Commented on: 190903

2 x 5 x 35 kg (77 lbs)

1 x 3 x 40 kg (88 lbs)

1 x 3 x 43 kg (95 lbs)

1 x 3 x 46 kg (101 lbs)

1 x 1 x 50 kg (110 lbs)

1 x 1 x 55 kg (121 lbs)

1 x 1 x 58 kg (128 lbs)

Failed the jerk at 60 kg (132 lbs). Felt like shooting for a new 1rm.


As the barbell gets heavier, I feel more and more safe in the overhead position. Is that just me? Lol

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Mike Andridge
September 3rd, 2019 at 8:09 pm
Commented on: 190903

95

115

125

135

140

155

165 f

165 f

stopped there

should have eliminated the last set of 3

my tank was empty for the singles

m/49/175

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Mike Long
September 3rd, 2019 at 7:50 pm
Commented on: 190903

Warm up 3 x800m run sub 3:30


Hang snatch from blocks to raise


5-95lbs

5-95lbs

3-115lbs

3-115lbs

3-135lbs

1-145lbs

1-145lbs

1-145lbs

1-135lbs (shoulder was fried 2 x misses at 145lbs)


Cool down work on muscle up technique

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Marlies Severyn
September 3rd, 2019 at 7:17 pm
Commented on: 190903

45-50-55-65-75-80-85-90-100

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Nicole Deaver
September 3rd, 2019 at 6:56 pm
Commented on: 190903

OHS

10@ 45

5@ 55/65

3@ 75/80/85/80/75

5@ 65/55

10@ 45#

Extra reps to work on form(Barefoot)


Did Scales & Planks between sets, the rest after. Worked on freestanding handstands.

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Vincent Dahlqvist
September 3rd, 2019 at 6:30 pm
Commented on: 190903

5x44Ibs

5x110Ibs

3X121Ibs

3x126Ibs

2x132Ibs

1x132Ibs

1x143Ibs

1x154Ibs ( failed)

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Michael Newton
September 3rd, 2019 at 6:08 pm
Commented on: 190903

Gave myself 30min today to work on OHS. They are my nemesis. Started with the PVC pipe, then moved to 15# bar, and moved up 10# every time up to 115. Happy with how it went

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Jade Teasdale
September 3rd, 2019 at 5:12 pm
Commented on: 190903

Did your warm-up Bryan! 👍🏽 Thanks!


OHSQ:

5@65#s 5@75#s

3@85#s back to

75#s for the last 2 sets of 3

1-1-1-1 @ 85#s

No bumpers!

Tile floor under my lifting mats! 😂

OHSQ are my biggest weakness!!!

With 🦋 C2B Pull Ups!


Any drill suggestions??? Videos, articles, tips &/or advice, anyone???

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Steve Day
September 3rd, 2019 at 5:01 pm
Commented on: 190903

OHS - 5x5 w/50 lb dumbbells

20 min SLIPS


Planning to do some heavier sets with the barbell tonight

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Steve Day
September 3rd, 2019 at 10:53 pm

Was able to squeeze in a few barbell sets

115x3

125x3

135x1

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Matthew Letarte
September 3rd, 2019 at 1:12 pm
Commented on: 190903

5 x 65/65

3 x 95/95/95

1 x 115/115

4 x 125

Snatch to OH, focused on form, did 3 sets of 10 OH DB squats @ 30/40/50#

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Eric O'Connor
September 3rd, 2019 at 12:57 pm
Commented on: 190903

It’s pretty cool to see the order that the squat sessions have been programmed over the last 2 weeks: back squats on 8/21, front squats on 8/26, and now overhead squats. This is a cool way to organize heavy squatting sessions, moving from least complex to most complex, over the course of a couple of weeks.

I like this rep-scheme as it allows for plenty of time to practice and refine mechanics. At submaximal loads, athletes will have multiple chances to dial in technique and prepare themselves for near-maximum singles…..which is very beneficial for overhead squats. I will have most of my athletes attempt this workout as prescribed, as long as sound mechanics are maintained. My experienced athletes will be coached to start their work sets at roughly 75% of a 1 rep-max and to achieve near-max loads on the final set of 3 reps and the final set of 1 rep. For less experienced athletes, I will likely remove the sets of 1 rep and have them continue to perform sets of 3 reps at submaximal loads. This will provide them with optimal volume to continue technical development.

As with all heavy days, I will reduce load on the remaining sets if an athlete’s technique significantly deviates from sound mechanics or if there are multiple failed attempts.

This movement can be very difficult for a lot of athletes, but improvement come through practice. For this reason, even if I have athletes that really struggle with this movement, I will keep them at light loads to work on refining range of motion and mechanics. However, there might be special situations where I modify the movement slightly. Some options, I may use, is to squat to a target that allows for sound mechanics, even if above parallel, and/or potentially elevating the heels to allow for a more vertical torso (though I only do this with very light loads). In very rare instances only, I may have athletes perform a heavy back or front squat followed immediately by some light barbell behind the neck strict presses or PVC overhead squats. I may use this strategy for an athlete where mobility issues severely limit loads on the overhead squat and I want them to still achieve the heavy loading stimulus of the day.

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Mike Gutto
September 3rd, 2019 at 11:39 am
Commented on: 190903

5@20lbs, 5@33lbs, 3x3@83lbs, 4x1@123lbs

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Sebastien Fitzpatrick
September 3rd, 2019 at 11:19 am
Commented on: 190903

Did sets 5 across. No 3s or 1s.


200 - then 155lbs across.


My overhead squat is getting weaker, so I decided to up the volume.

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Claire Fiddian-Green
September 3rd, 2019 at 10:44 am
Commented on: 190903

5@ 65 lb., 75, 80

3@ 80, 80, 80

1@ 85, 90, 95, 100

Stayed focused on achieving full depth and keeping arms actively locked out.

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Douglas Perreault
September 3rd, 2019 at 2:16 am
Commented on: Roasted Cauliflower Soup

This looks really good, but a few additional details would be nice -- such as what temp to set the oven and for how long as well as how many servings it is.

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Andrew Moultrie
September 5th, 2019 at 12:50 am

Agreed! I’d be watching these all the time if they gave some of the essential directions. Otherwise seems a bit useless besides making my mouth water.

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Steven Thunander
September 3rd, 2019 at 1:38 am
Commented on: 190903

Globo Scale: If you have bumpers and a place to drop you can do this as rxed. If you have to pull from the ground, do it. If you do not have bumpers, practice Overhead squats, and build up with a bar you can control back to the ground or rack (or a PVC pipe or empty bar if your gym prohibits overhead squatting), then do Front Squats in the same rep schema (Remember spotter arms or spotters). You can also do dumbbell OHS alternating (5l, 5r, 5l, 5r, 3l, 3r, and so on). If you max the dumbbells do AMRAP sets.

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Chris Sinagoga
September 3rd, 2019 at 1:02 am
Commented on: 190903

Champions Club Scaling Notes:


RANT:


One thing I found with the 20-minute SLIPS piece is it works really well in between sets of a max effort. It keeps me moving, makes me practice them when I wouldn’t otherwise, and helps me connect those shapes back to the lift. When I want to work on it as a stand-alone thing, I like to pick 2 of them and alternate back and forth. This gives me enough volume to both feel muscular fatigue and improve my overall feel for the specific shapes. For instance, I picked Scale and Handstand descent as my two SLIPS today, and I held longer on my scale than I had before, and I control-touched my knees to my elbows on the descent before falling on the handstand. I don’t think I would have done that well if I had included L-sits and Planks in the mix too.


Check the last one for scaling details

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Bryan Rosen
September 3rd, 2019 at 12:45 am
Commented on: 190903

Warm-up for 190903:

GENERAL WARM-UP


Warm-up is intended to increase the heart rate and improve squat and overhead position.

2 rounds of:

50 double-unders or 30-seconds of practice

5 air squats + 5-second pause with heals elevated

5 air squats + 5-second pause with feet flat on the ground

5 air squats + 5-second pause with toes elevated

15 reverse grip PVC pass-throughs

30-second reverse grip bar hang


SPECIFIC WARM-UP


Develop and refine the points of performance for the overhead squat.

Perform 5 reps of each step with an empty barbell:

- Behind the neck snatch-grip push press

- Tempo overhead squats (3-sec down & up)

- Overhead squats


Build up to first working set by performing reps of 10-7-5. The first set of 5 should be approximately 70-75% of 1 rep. max.

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Juan Acevedo
September 3rd, 2019 at 12:08 am
Commented on: 190903

INTENDED STIMULUS

.

Heavy day! Overhead squats are one of the many contributions of CrossFit to the fitness world. It is as much of a strength movement as it is balance and flexibility. It requires focus, respect, and composure. Let's get after it! Today go as heavy as possible. Take the first sets as opportunities to dial in your movement, take your time descending and maybe pause at the bottom a couple times. Treat this as a gymnastic movement: own your shapes and the path between them. Athletes for whom their max overhead squat is considerably lower than their front squat and back squat should know they have some flexibility, motor control or balance restrictions. Today is a good day to work on those restrictions. The best way to do this is to work only with loads at which you can find awesome positions and stay in those positions for a LONG time. Remind yourself: shapes and mobility are earned by working hard to get strong in those ranges of motion! Athletes new to overhead squats can work on overhead mechanics and squat mechanics.





NOTE ON SLIPS

We are back to the percentages! We did some assessing in 190810. If you did not do that, do it. Otherwise, here's an idea for today.





3 Sets through all the positions holding each with the best form you can.

Set 1: 20% of your max hold

Set 2: 25% of your max hold

Set 3: 30% of your max hold



OPTION 1

9 sets building to a heavy-ish set

3 Tempo Overhead Squats @2211*



*take 2 seconds coming down, 2 second pause at the bottom, 1 second coming up, 1 second pause at top.



OPTION 2

5 sets

30 seconds barbell overhead hold (play with height)

30 seconds squat hold

rest 1:00



then



Tabata of PVC overhead Squats

rest 1:00

Tabata of Overhead PVC Lunges

.

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Josh Mann
September 3rd, 2019 at 1:04 pm

Overhead squats have been in the fitness world LONG before crossfit...

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