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September 06, 2019

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Workout of the day


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

Practice SLIPS for 20 minutes.

Post loads to comments. | Compare to 190701.

Heavy Days


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

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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 WOD 190906

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Juan AcevedoSeptember 6th, 2019 at 12:06 am

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)

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

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

Steven ThunanderSeptember 6th, 2019 at 12:08 am

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.

Chris SinagogaSeptember 6th, 2019 at 12:43 am

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

Bryan RosenSeptember 6th, 2019 at 12:53 am

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.

Jeff StrainSeptember 6th, 2019 at 2:15 pm

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

Olaf SzangoliesSeptember 6th, 2019 at 5:16 am

How can I find the old workouts- I cannot find them with the search.... Thank you very much!

Olaf SzangoliesSeptember 6th, 2019 at 5:16 am

How can I find the old workouts- I cannot find them with the search.... Thank you very much!

Todd AbrahamSeptember 6th, 2019 at 6:09 am

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

Andrew BuenoSeptember 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

Ethan MoneySeptember 6th, 2019 at 9:49 am


Mike AndridgeSeptember 6th, 2019 at 10:16 am

195 205 215 230 205 m/49/175 compare to was 195/205/215/220/220

Mike AndridgeSeptember 6th, 2019 at 10:26 am

Plus SLPS--no inversion today.

Will YoungSeptember 6th, 2019 at 11:08 am

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

Tripp StarlingSeptember 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

Victor CarmonaSeptember 6th, 2019 at 11:34 am

Ran 1 mile Warmup 5x5 @135#

Alex PhamSeptember 6th, 2019 at 12:09 pm


R AlbersSeptember 6th, 2019 at 12:30 pm

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).

R AlbersSeptember 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.

Jim RixSeptember 6th, 2019 at 1:50 pm

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

Michael ArkoSeptember 6th, 2019 at 2:04 pm

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.

Jade TeasdaleSeptember 6th, 2019 at 2:09 pm

Is there Scaling options for Scales?!?! 😂 Anyone else find them the most difficult thing in SLIPS?

Jeff StrainSeptember 6th, 2019 at 2:14 pm


Jade TeasdaleSeptember 6th, 2019 at 3:58 pm

Nice numbers, Jeff! 👍🏽 I have a lot of work to do! 😆

Jade TeasdaleSeptember 6th, 2019 at 3:56 pm

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.

Nicole DeaverSeptember 6th, 2019 at 4:18 pm

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

Nicole DeaverSeptember 6th, 2019 at 4:15 pm

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)

Jade TeasdaleSeptember 6th, 2019 at 5:18 pm

No, you are impressive!!! 😎 I also like how you worked SLIPS in before, during & after the WOD!

Jim RixSeptember 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!

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


Nicole DeaverSeptember 7th, 2019 at 5:09 pm

☺️ thank you so much!

Antonio LarcoSeptember 6th, 2019 at 4:35 pm

225 315 345 375 405 fail

R AlbersSeptember 6th, 2019 at 4:47 pm

165x3, 175x1, 180x1, 190 bailed and back to 180x1 185x1 155x3 Still addicted to LSD- 😉60 min aerobic on bike trainer. ❤ rate about 135bpm

Vincent DahlqvistSeptember 6th, 2019 at 5:40 pm

1x231Ibs 1x243Ibs 1x248Ibs 1x254Ibs 1x265Ibs

Tripp StarlingSeptember 6th, 2019 at 5:50 pm

185/200/210/230/235 PR!

Will YoungSeptember 6th, 2019 at 7:31 pm

Thanks for your help earlier Tripp.

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


Nathaniel RobichaudSeptember 6th, 2019 at 5:59 pm


Lucas AllanSeptember 6th, 2019 at 6:30 pm

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)

Marlies SeverynSeptember 6th, 2019 at 7:14 pm

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 :)

Eric O'ConnorSeptember 6th, 2019 at 7:15 pm

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.

Randy SigmanSeptember 6th, 2019 at 7:22 pm

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

Will YoungSeptember 6th, 2019 at 7:29 pm

M/52/172 176, 198, 220, 232, 220

Mike GuttoSeptember 6th, 2019 at 8:35 pm

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

Matthew LetarteSeptember 6th, 2019 at 8:38 pm

3 x 225 245/275/295/315 4 x 225 Light work, good SLIPS session afterwards

Justin BarrowSeptember 6th, 2019 at 8:44 pm

225 245 265 275 295 30/m/5ft3/200 lbs [ :( ]

Laura EcheverriSeptember 6th, 2019 at 9:01 pm

Back squat 1. 90 lb 1. 95 lb 1. 100 lb 1. 105 lb 1. 110 lb

Robert FlemingSeptember 6th, 2019 at 9:13 pm


sebastien coteSeptember 6th, 2019 at 9:35 pm

335-345-355-365 love squat !

Steven OdomSeptember 6th, 2019 at 9:48 pm

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

Jim RixSeptember 6th, 2019 at 10:45 pm

That's a brutal workout you devised, Steven.

Francis MajorSeptember 6th, 2019 at 10:00 pm


Steve DaySeptember 6th, 2019 at 10:42 pm

205/215/225/230/235/225/205 LIP done Scales and stretch tbd

Mike LongSeptember 6th, 2019 at 11:00 pm

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

Shane AziziSeptember 6th, 2019 at 11:22 pm

225, 245, 255, 275, 295 Rx

Claire Fiddian-GreenSeptember 6th, 2019 at 11:44 pm

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

Phil leducSeptember 7th, 2019 at 12:38 pm

355-375-405-435-455 fail M/25/5'9"/195

Jim RixSeptember 7th, 2019 at 6:09 pm

3-185 3-195 2-205 1-215 2-215# Trying to work on depth.

Scott JacobsonSeptember 7th, 2019 at 6:44 pm

5'8" / 169 lb / 21 / M 315 - 335 - 355 - 365 - 385 - 405 405 wasn't super deep, but a new PR anyway!

Hank McKibbanSeptember 7th, 2019 at 8:11 pm


John ClarkeSeptember 7th, 2019 at 9:43 pm

Front Squat 185-185-185-185-185

Andrew MoultrieSeptember 9th, 2019 at 11:06 am

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.

Chase HilandSeptember 10th, 2019 at 9:08 pm

M/34/5'10"/190 315-335-345-355-365

Jesse MontagninoSeptember 13th, 2019 at 2:42 am

265-280-295-315-330 D 85-95-115-125-130

Morgan GreeneSeptember 16th, 2019 at 5:31 pm