CrossFit | 190906
Friday

190906

Workout of the Day

72

Back squat 1-1-1-1-1 reps

Practice SLIPS for 20 minutes.

Post loads to comments. | Compare to 190701.

Heavy Days

7
workcapacity

An athlete’s work capacity in very short time domains sets the theoretical limit for his or her entire curve.

Read More

The world’s first major dietary guidelines were published in 1977 in the U.S. and were designed to help prevent cardiovascular disease (CVD). Those guidelines recommended greater consumption of carbohydrate and reduced consumption of fat. Nevertheless, as Americans and other populations around the world followed those macronutrient recommendations, rates of obesity and diabetes skyrocketed, reaching epidemic levels. There is a strong possibility that the dietary guidelines have increased rather than reduced the risk of CVD. Dr. Malcolm Kendrick explains why.

Read MoreThe Diet-Heart Hypothesis, Part 4: Impact of the DHH

Comments on 190906

80 Comments

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Doug Brubacher
June 12th, 2021 at 2:56 am
Commented on: 190906

CFWUx2 10 10 5 3 3

100kg 105 110 110kg

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Kury Akin
December 7th, 2019 at 3:14 pm
Commented on: 190906

5x5s 85. 90. 90. 90. 90

Prev. 5x3s 85. 95. 105. 105. 105

Had a back problem recently so didn't want to push too hard.

SLIPS 20m EMOM S-40secs, L-20s, I-30s, P-30, S-40s.

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Clint Michael
October 8th, 2019 at 10:07 pm
Commented on: 190906

225, 275, 295, 300, 300

Right hip was hurting a little.

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Albert Kombe
October 3rd, 2019 at 11:48 pm
Commented on: 190906

275

295

315

335

355(missed)

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Cy Azizi
September 28th, 2019 at 11:11 pm
Commented on: 190906

205,215,220,225(F),225(F)

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Jeff Chalfant
September 28th, 2019 at 1:33 am
Commented on: 190906

275-285-295-305-315 high bar/street shoes/belt. the last rep almost came to a stop on the way up before I finished.

4 rounds of Juan’s slips circuit with freestanding handstands and :20 plank each round. Then stretching/handstand work.

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John Campion
September 26th, 2019 at 1:49 pm
Commented on: 190906

245

255

260

260

265

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Morgan Greene
September 16th, 2019 at 5:31 pm
Commented on: 190906

305-315-325-335-345

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Jesse Montagnino
September 13th, 2019 at 2:42 am
Commented on: 190906

265-280-295-315-330


D

85-95-115-125-130

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Chase Hiland
September 10th, 2019 at 9:08 pm
Commented on: 190906

M/34/5'10"/190


315-335-345-355-365

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Andrew Moultrie
September 9th, 2019 at 11:06 am
Commented on: 190906

195-205-205-205-205


S 1:00 of each position (mostly held the whole 4:00), L: held 0:15 on, 0:10 off knee raises from rings, I: on and off... prob didn’t hold for longer than 15 seconds at a time, P: only took one break... alternated arms and from elbows vs hands throughout, S: banded hamstring stretch.

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John Clarke
September 7th, 2019 at 9:43 pm
Commented on: 190906

Front Squat 185-185-185-185-185

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Hank McKibban
September 7th, 2019 at 8:11 pm
Commented on: 190906

240-260-275-295-305(PR)

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Scott Jacobson
September 7th, 2019 at 6:44 pm
Commented on: 190906

5'8" / 169 lb / 21 / M


315 - 335 - 355 - 365 - 385 - 405


405 wasn't super deep, but a new PR anyway!

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Jim Rix
September 7th, 2019 at 6:09 pm
Commented on: 190906

3-185

3-195

2-205

1-215

2-215#

Trying to work on depth.

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Phil leduc
September 7th, 2019 at 12:38 pm
Commented on: 190906

355-375-405-435-455 fail


M/25/5'9"/195

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Claire Fiddian-Green
September 6th, 2019 at 11:44 pm
Commented on: 190906

1@ 130 lb., 135, 145, 155, 165.

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Shane Azizi
September 6th, 2019 at 11:22 pm
Commented on: 190906

225, 245, 255, 275, 295 Rx

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Mike Long
September 6th, 2019 at 11:00 pm
Commented on: 190906

43/6’2/258


Warm up


13x 40 yard sprint and jog back @ 90-95%

Total time 9:51


WOD


1st - 315 lbs

2nd - 355 lbs

3rd - 375 lbs

4th - 405 lbs

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Steve Day
September 6th, 2019 at 10:42 pm
Commented on: 190906

205/215/225/230/235/225/205

LIP done

Scales and stretch tbd

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Dieter Block
September 6th, 2019 at 10:18 pm
Commented on: Heavy Days

How detrimental is to have a strength session prior to a metcon or at the end? It's there any data comparing mixed days vs having metcons separated from strength?

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Mauricio Noel
October 8th, 2019 at 4:01 am

For a GPP program, I've read that it's somewhat detrimental because people tend to think as if they need to "save energy" for later in the session. So as a consequence they don't go as heavy as they should. The programming intention for heavy days then, diminished.


The intended stimulus of these heavy days is to GO heavy if proper mechanics allowed. So, we as coaches need to ensure the stimulus is reached during that session.


For the sport of CrossFit, things changed a little bit.

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Francis Major
September 6th, 2019 at 10:00 pm
Commented on: 190906

210lbs

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Steven Odom
September 6th, 2019 at 9:48 pm
Commented on: 190906

My strength was not there today, but I had plenty of endurance...


225-275-295-295-275 then did 225x6-225x6-225x6

50 wall ball shots @ 20lbs

225x6-225x6-225x6

50 wall ball shots @ 20lbs

And to finish 135x20

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Jim Rix
September 6th, 2019 at 10:45 pm

That's a brutal workout you devised, Steven.

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sebastien cote
September 6th, 2019 at 9:35 pm
Commented on: 190906

335-345-355-365

love squat !

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Robert Fleming
September 6th, 2019 at 9:13 pm
Commented on: 190906

185-205-215-225-240

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Laura Echeverri
September 6th, 2019 at 9:01 pm
Commented on: 190906

Back squat

1. 90 lb

1. 95 lb

1. 100 lb

1. 105 lb

1. 110 lb

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Justin Barrow
September 6th, 2019 at 8:44 pm
Commented on: 190906

225

245

265

275

295


30/m/5ft3/200 lbs [ :( ]

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Matthew Letarte
September 6th, 2019 at 8:38 pm
Commented on: 190906

3 x 225

245/275/295/315

4 x 225

Light work, good SLIPS session afterwards

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Mike Gutto
September 6th, 2019 at 8:35 pm
Commented on: 190906

No squat rack scaled: 5@83lbs 3@103lbs 2@123lbs 2@123lbs 2@123lbs

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Will Young
September 6th, 2019 at 7:29 pm
Commented on: 190906

M/52/172

176, 198, 220, 232, 220

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Randy Sigman
September 6th, 2019 at 7:22 pm
Commented on: 190906

225,225,225,225,225. Front squat

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Eric O'Connor
September 6th, 2019 at 7:15 pm
Commented on: 190906

Today is a great day to attempt a new personal best on the back squat or to just get some volume under heavy loads. I will use results from recent back squat heavy day from 190821 to help guide loading for today. A good starting point could be to have the first set start at approximately 85% of a previous 1-rep max. This means that I will need to ensure adequate build-up time, prior to attempting any actually work sets. I will have athletes build-up for at least the first 3 sets. If a max is achieved prior to the final set, I will have athletes reduce loads by 10-15% for the remaining sets.

I will not alter the rep scheme for most of my athletes. However, some of my newer athletes might not be skilled or strong enough to fully benefit from heavy singles. For these athletes, I may have them do sets of 3 to 5 reps at sub-maximal loads. This can potentially be more beneficial and allow for more practice time with the movements.

During the workout, weight reductions may be needed for athletes that begin to display significant deviations from sound mechanics or start to shorten range of motion.

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Marlies Severyn
September 6th, 2019 at 7:14 pm
Commented on: 190906

145-155-165-170. New training max at 170.


Still haven't come close to my old 1RM of 195, but at least now I believe that it's possible. Eventually I'll crack 2 bills :)

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Lucas Allan
September 6th, 2019 at 6:30 pm
Commented on: 190906

M/43

FS 5/3/1 (from floor) 195,225,245(3)

DL 5/3/1 235-265-300(8)

3xme strict hspu (1 min rest) 8-5-4

2xme hs hold (1 min rest) 1 min;45 secs

scales+l sit on rings (3x20 secs)

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Joe Butler
September 6th, 2019 at 6:28 pm
Commented on: The Diet-Heart Hypothesis, Part 4: Impact of the DHH

Read back from part 1. Good physiology review. Enjoyed the history involved in the evolution of the dietary guidelines.

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Nathaniel Robichaud
September 6th, 2019 at 5:59 pm
Commented on: 190906

225-275-295(f)-285(f)-255

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Tripp Starling
September 6th, 2019 at 5:50 pm
Commented on: 190906

185/200/210/230/235 PR!

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Will Young
September 6th, 2019 at 7:31 pm

Thanks for your help earlier Tripp.

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Claire Fiddian-Green
September 6th, 2019 at 11:45 pm

Nice!

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Vincent Dahlqvist
September 6th, 2019 at 5:40 pm
Commented on: 190906

1x231Ibs

1x243Ibs

1x248Ibs

1x254Ibs

1x265Ibs

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R Albers
September 6th, 2019 at 4:47 pm
Commented on: 190906

165x3,

175x1,

180x1,

190 bailed and back to 180x1

185x1

155x3


Still addicted to LSD- 😉60 min aerobic on bike trainer. ❤ rate about 135bpm

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Antonio Larco
September 6th, 2019 at 4:35 pm
Commented on: 190906

225

315

345

375

405 fail

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Nicole Deaver
September 6th, 2019 at 4:15 pm
Commented on: 190906

Back Box squats

5@135/155- 3@175/185- 2@195/205

(Barefoot)


SLIPS- ( L- sits & freestanding handstand practice before, scales & planks between sets, stretching after)

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Jade Teasdale
September 6th, 2019 at 5:18 pm

No, you are impressive!!! 😎

I also like how you worked SLIPS in before, during & after the WOD!

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Jim Rix
September 6th, 2019 at 10:44 pm

Nicole, your fitness has really gotten impressive over the past few months. Your hard work is really paying off. Congrats!

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Claire Fiddian-Green
September 6th, 2019 at 11:45 pm

Awesome!

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Nicole Deaver
September 7th, 2019 at 5:09 pm

☺️ thank you so much!

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Jade Teasdale
September 6th, 2019 at 3:56 pm
Commented on: 190906

No Rack! No Bumpers! & No Lifters!

95-105-115-125-135#s My BW is 130! Really happy with how I got 135 cleaned and up/over my head & onto my back in control. I think I should test out my 1RM C&J again. 😂 Also, I can’t wait to test my 1RM with a rack again.

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Nicole Deaver
September 6th, 2019 at 4:18 pm

Wow getting 135# up in place to squat is pretty impressive! Nice work!

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Russ Greene
September 6th, 2019 at 3:49 pm
Commented on: Heavy Days

" it is impossible to have low levels of short-duration power and higher levels of longer-duration power."


Some have misunderstood this line. I can understand why it might be initially confusing. Clearly some athletes have impressive long-duration performance while exhibiting little to no strength and power in other domains. Marathon specialists who do not lift weights come to mind. This is one reason that exclusively specializing in endurance exercise is not a good way to develop overall fitness.


If you think about a specific domain though, the point might make more sense. You can't run a 4:00 mile unless your 100m is much faster than 0:15 (the same pace as a 4:00 mile). You can't perform a 2:20 Fran unless a 95-lb. thruster is very light for you, i.e. your 1RM is significantly higher. Indeed, it is my observation that while endurance specialists often have little speed, power or strength outside of their domains, they often have relatively good short duration capability at their chosen sport. Athletes who can run 52 consecutive 2:20 half miles can perform quite well in the 200, 400 or 800. Not world class, but very well compared to anyone but an elite specialist in those events. Similarly you aren't going to row a 16:45 5k unless your 500 and 1000m times are very good as well.

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Jeff Strain
September 6th, 2019 at 2:14 pm
Commented on: 190906

245-265-275-285-295

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Jade Teasdale
September 6th, 2019 at 3:58 pm

Nice numbers, Jeff! 👍🏽

I have a lot of work to do! 😆

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Jade Teasdale
September 6th, 2019 at 2:09 pm
Commented on: 190906

Is there Scaling options for Scales?!?! 😂

Anyone else find them the most difficult thing in SLIPS?

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Michael Arko
September 6th, 2019 at 2:04 pm
Commented on: 190906

125-lb back squats on EMOM ladder:


min 1 = 1 squat

min 2 = 2 squats

---

min 12 = 12 squats

min 13 = 4 squats

82 total squats


Bars always from the ground; so add 13 power cleans.

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Jim Rix
September 6th, 2019 at 1:50 pm
Commented on: 190906

Did last week's deadlift/HSPU workout. Results there.

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R Albers
September 6th, 2019 at 12:30 pm
Commented on: 190906

Interesting that the article says this about 'Heavy Days': "...most often in the range of 1 to 5 repetitions, where the total volume of working repetitions is approximately 7 to 25. Repetitions significantly outside this range do not produce the desired response. If there are too few repetitions (e.g., 1 repetition at a near-maximum load), the athlete does not produce enough stress on the taxed muscles to drive a new adaptation." -- yet the programming is 5 singles today which doesn't seem to meet the requirements for adaption (7-15 reps).

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R Albers
September 6th, 2019 at 12:39 pm

Think I'm going 3-1-1-1-3 (9 reps and not all singles). Looking forward to this one.

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Alex Pham
September 6th, 2019 at 12:09 pm
Commented on: 190906

225-260-295-325-330

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Victor Carmona
September 6th, 2019 at 11:34 am
Commented on: 190906

Ran 1 mile Warmup

5x5 @135#

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Will Young
September 6th, 2019 at 11:08 am
Commented on: 190906

I have no idea what SLIPS are. Does any one have a definitive explanation/link as they are varied on youtube...thanks in advance.

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Tripp Starling
September 6th, 2019 at 12:23 pm

Scales

L sits

Inversion (handstand)

Planks

Stretching


I do 4 minutes of each exercise to get to 20 mins. You have to go with a version for your ability. L sit could be any variation, handstand could be against wall/free standing, etc. There is a video for scales, they seem weird but I was amazed at how much they translated to better performance

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Mike Andridge
September 6th, 2019 at 10:16 am
Commented on: 190906

195

205

215

230

205

m/49/175

compare to was

195/205/215/220/220

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Mike Andridge
September 6th, 2019 at 10:26 am

Plus SLPS--no inversion today.

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Ethan Money
September 6th, 2019 at 9:49 am
Commented on: 190906

225-235-245-255-265

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Todd Abraham
September 6th, 2019 at 6:09 am
Commented on: 190906

Can someone help me understand what i’m meant to do with practice SLIPS? What are SLIPS?

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Andrew Bueno
September 6th, 2019 at 6:31 am

Scales

L-sits

Inversions

Planks

Stretching


Check out the CrossFit YouTube channel for some ideas. It's a way to grease the groove with some basic body positioning that has carryover to more complex skill work

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Olaf Szangolies
September 6th, 2019 at 5:16 am
Commented on: 190906

How can I find the old workouts- I cannot find them with the search....

Thank you very much!

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Olaf Szangolies
September 6th, 2019 at 5:16 am
Commented on: 190906

How can I find the old workouts- I cannot find them with the search....

Thank you very much!

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Katina Thornton
September 6th, 2019 at 2:02 am
Commented on: Heavy Days

Heavy days have so much benefit, yet the unitiated always wrinkle their nose and ask if that's the entire workout. It's as if the absence of a metcon or monostructual movement negates the day as a GPP training day. I'm not strong and I can't wow anyone with my lifting feats, but I love heavy days because I know that I'm buidling strength and power.

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Matthew Aukstikalnes
September 6th, 2019 at 2:35 am

Amen!

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Steve Pasche
September 6th, 2019 at 7:04 pm

Agreed. I've showed mainsite to people and they see a strength day and always ask, "that's it?"

As a weaker person, I get more of a challenge from a 5x5 backsquat than Fran or something like that.

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Mauricio Noel
October 8th, 2019 at 3:55 am

This is so cool. I know sometimes we can't brag about our features, but to insist on this format as the "wod' should be a priority for our clients. They have to learn the importance of heavy days for longevity and overall health...!!

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Bryan Rosen
September 6th, 2019 at 12:53 am
Commented on: 190906

Warm-up for 190906:

GENERAL WARM-UP


3 round of:


10 elbow-to-instep

10 glute bridges

10 counter-balance squats with 15-10 lb plate

10 good mornings with plate


SPECIFIC WARM-UP

10 squat therapy squats (3-seconds down and up)

Perform the following sequence with an empty barbell:

10 good mornings

10 Kang squats

5 tempo back squats (3-seconds down, 1-second up)

5 back squats


Build up

Every 90 seconds for 5 sets:

Set 1 - 3 reps at 60%

Set 2 - 3 reps at 65%

Set 3 - 2 reps at 70%

Set 4 - 2 reps at 75%

Set 5 - 1 rep at just below 80%

> The first set should be approximately 80% of 1 rep. max.

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Jeff Strain
September 6th, 2019 at 2:15 pm

Thank you for all the warm ups! I use them daily.

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Chris Sinagoga
September 6th, 2019 at 12:43 am
Commented on: 190906

Champions Club Scaling Notes


RANT:

One of the most difficult things that comes up for us coaching squats on max effort days is the squat rack thing. With deadlifts, cleans, and snatches, the only thing you have to consider when pairing people up is how much weight they’ll lift. For squats it’s weight and height. I really don’t have a good solution for this. Tall people might have to squat down a bit lower than usual to get the bar out, and that’s okay. They’ll live. The one things that might free up a rack or two is to have really light weight people not use a rack at all. No reason someone using 35, 65, or 85 lbs. can’t just do a little clean and press to get the bar onto their back. This is also why I like the time cap for the stations instead of set numbers; the light weight people will get more out of it by going slow and doing a ton of reps.



Check last one for scaling

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Steven Thunander
September 6th, 2019 at 12:08 am
Commented on: 190906

Globo scale: if you have access to a barbell and rack/rig, this one is as Rxed.

Remember to use a spotter, spotter arms/pins, or bumper plates (for dumping) for safety reasons.


For those of you in a hotel gym or gym without a barbell, you have a few options. 1. Smith machine squats (not optimal but allows for heavy loads). 2. A weighted dumbbells single leg movement (pistol squat, box/bench step up, Bulgarian split squat, or lunge), work to a heavy set of 3-5 on each leg. 3. Work on pistols or progressions today.

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Juan Acevedo
September 6th, 2019 at 12:06 am
Commented on: 190906

INTENDED STIMULUS



Oh yeah! This is the best way to finish the week. Heavy squat day! Let's go for a max rep today. Shoot to peak on the fourth set and leave the fifth one to the gods. Today you will have time to warm up that movement really well. Treat each repetition as if it were your max. Don't wait for the bar to be heavy to act like it is. Respect all the weights and use your sets to dial in your movement. You want to arrive at those five singles ready, excited, and confident. From then just squat with fire and love. Trust your body: it will know what to do. Remind yourself of one thing: you want the heaviest squat you have today with awesome mechanics. If that is a PR, so be it, if not it does not matter. The purpose is not to best yourself, it's to lift the heaviest you can today. If you have time before your training google: "Pillars of Squat Technique" from the guys at Juggernaut, it is worth your time.

.

SLIPS - COMPLEX II



With the right leg in the air, and never touching the ground perform:

10 seconds L-Sit/Tuck Hold on Dumbbells

15 seconds Front Scale

15 seconds Back Scale

20 seconds Handstand Hold

30 seconds Plank

Repeat on the left leg





OPTION 1

For athletes with good movement patterns but not familiar with going super heavy.



Back squat 5-5-5-5-5 reps



Keep adding weight while your movement is solid. If at any point you feel a big deviation in mechanics, end your set, deload and move on the next one.

.

OPTION 2

A. 1/2 Tabata of air squats to a target (record yourself/your athlete)



B. 4 supersets alternating legs

30 Spiderman Lunge Hold

30 Samson Stretch Hold

rest 1:00 between supersets



C. 5 supersets

3 bottom-to-bottom squats

3 super-slow squats

rest 1:00 between supersets



D. 1/2 Tabata of air squats to a target (record yourself/your athlete, compare with A)

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Claire Fiddian-Green
September 6th, 2019 at 11:42 pm

Juan, that Pillars of Squat technique series was very helpful. Thanks for the tip!

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