75.95. 115.125.135. 140.145.150.150kg Recovering from back injury Prev. 115.125. 135.135.140. 150.155.160.165kg

225,275,285,295,295,315,320,325(F),325(F)

405-405-415-415-415-425-425-dnf (too smoked) but did SLiPS after. 2x:20 scale each way, played with L sit to handstand press. lowers from mid press to L and press to midway from L. Also some -:20-:30 second pseudo planche planks.

Completed 2019-09-18 135-155-215-215-235-255-275-295(f)

33 / M / 5'9" / 137lbs Late post from Saturday. Didn't have anything heavy, so I decided to do 10x reps with what I had. Then my cousin asked me to come to her spin class the next morning, so I cut this short so as not to die on the bike... Dumbbells deadlifts 50-50-30-30 25F-15-15-20

F/49/5'6"/145 X5: 105#, 125# X3: 135#, 145#, 155# X1: all 155#

Warmup: 2 sets of 135/12 rep 2 sets 185/10 reps 2 sets 225/8 reps 2 sets 275/5 reps and 3 reps

5's @ 275 3's @ 315 1 @ 365 1 @ 355 1 @ 345 x 3

255-265-275-285-295-305-315-325(miss)-315#

Posting a bit late, but... 90kg, 95kg, 105kg, 110kg, 115kg, 120kg, 120kg, 125kg, 125kg. Bodyweight: 65kg

5- 185, 190# 3- 195, 200, 205 1- 210 (í—4 all my weight set)😯... time for me to go shopping too.

Did on 9/12 275-275-295-315-315-325-330-345-345

315 for 2 sets 5 reps 365 for 3 sets 3 reps 400 for 4 sets 1 rep

The fiber found in the naturally occurring fructose sources slows the fructose absorption such that, gram for gram, the physiologic response is somewhat different when eating highly processed foods containg fructose and naturally occurring foods containing fructose. Russ Greene made an important point, though, about the manipulation of fruit and the omnipresent plump, sweet, juicy berries that minimally resemble their wild cousins found in nature. It is for this reason, that I think "some fruit" in our CrossFit prescription is so salient. Eliminating the highly processed foods, including beverages, should be obvious. It is important to note, when we are considering what we are going to eat, that pancreatic cancer is on the rise. There is expected to be a 2% increase in pancreatic cancer daignoses from 2018 to 2019. Once again, we cannot control our genetics, so we must control our environment to the extent that we can.

It would seem to be important to have an optimal balance of myofibrillar and sarcoplasmic components for GPP. Since we don't really know what that balance is, we should not bias our training. This really brings us, as CrossFitters, full circle back to Coach Glassman's idea of constantly varied functional movements across broad time and modal domains. This ostensibly fosters growth in both domains in the appropiate ratio, and as we can and do measure, allows for unrivaled GPP.

5-5-5-5-5 deadlift 265-265-270-270-270#

5. 200 6. 205 7. 215 8. 220 9. 225 10. 235 11. 240 12. 250 failed 13. 245 failed

215/5 235/5 255/3 265/3 275/3 285/1 285/f SLIPS 20 minutes Cool down was cleaning the gym😉

M/38/5’8/152 5’s = 195 3’s = 225 1’s = 235, 245, 255, 255, 265 (PR) no grips no belt

M/34/5’10”/190 275-295-315-325-335-345-355-365-375 Was still hurting from the DB thrusters. Not a PR day, but good lifts.

M/43 DL 531 215(5)-255(5)-280(10) 10 min emom 3 shspu scales and l sit hold from bar (2x25 secs)

135-185-225-245-255-275-285-295 (f)-295(f)

185-225 275-295-315(f) 335-345-365(f)-345

FS 3@210 BS 20@185 Nancy 13:40 75lb ohs (go heavier on ohs) Tabata ring supports

225/245/265/275/295/315/335/355f/335

Deadlifts: 5@175 lb., 195, 215, 220. 3@225, 235, 235. 1@175, 195, 215, 235, 245 (F). Interspersed the 1’s with front/back scales, L sits, HS holds. Not sure why I couldn’t get 245; my 1RM is 265.

500

135-225-235-245-255-265-275-285-290

5@83 5@93 3@123 3@153 1@173 1@193 1@243

Thank you very much, sirs! This is the context i wished for.

5x 295-315 3x365-395-405 1x425-455-460(PR!)

5:65/85 3:105/125/145 1:155/165(f)/165 Body said it’s done there. Someday I’m gonna break 165. 🙄

I mixed the SLIPS element in between DL sets, 4 mins each. 5 @ 240 L sits 5 @ 240 3 @ 250 HS descents 3 @ 250 Scales 3 @ 250 1 @ 260 Planks 1 @ 260 1 @ 270 Stretch 1 @ 280

Not my best result today but the last set of 3 was good. 5@165, 175 3@ 185, 195, 205 1@ 215, 225(f), 225(f), 220(f)

5. 80 lb 5. 85 lb 3. 95 lb 3. 100 lb 3. 110 lb 1. 120 lb 1. 125 lb 1. 130 lb 1. 135 lb

225, 275, 315, 315, 315, 365, 370 (f), 370 (f), 365 (f) Rx

49/m/6/215# Warmup Sets of five 120-180-205-225 255(5)-260(5)-265(3)-270(3)275(3)-280(1)-285(1)-285(1)-285 fail. Ran out of time for anything else including reattack at last 285. As soon as I headed to the house from the barn, I felt strong enough to do it, but I had to get kid to the bus.

Deadlifts 5 @ 135/155 3 @ 175/185/195 1 @ 200/210/220/230(PR) Everything felt heavy today!! Same PR...because I'm out of weight to add 😂 Scales & Planks btwn sets, the rest after.

225-315-335-355-375-385-395-405-415

275-315-315-315-315-335-350-350-350 +SLIPS 190308: 275-315-335-365-370-380-385-365-325 190219: 315-335-355-365-365-380(f)-380(f)-315-315 180325: 275-295-315-325-330-335-355(f)-225-dnf

5x 80-85 kg 3x 90-95-100 kg 1x 105-110-112,5-115(F)-110 kg

No belt or grips! No Bumpers! No Dropping! High Right Glutei was sore! Sore Ass! 😂 All Time DL PR: 265 (tested years ago...with grips) Warm Up Sets: 115 X3 135 X3 155 X3 5-5 (185-Scales-205) 3-3-3 Staggered Grip! (L-Sits-215-Inversions-225-Planks-225) 235X3 = FAIL! Got 1 rep... went back to 225 for the last 3! 1-1-1-1 (235-240-245-250) Should’ve stopped at 245! 250 didn’t feel as solid! STRETCHING! For more than 4 min. 🤪

365 - 405lbs 425 - 425 - 425lbs 455 - 455 - 475 - 500lbs(PR) Never thought in my life I’d ever see 500lbs in my lifts. Now to get better at the metcon workouts we’ve been repeating.

5s 275 3s 315 335, 355, 375, 375, 400 failed All upper sets unbroken. 1-2 min. rest/rnd

focussed on form and do drops today - golf tourney in an hour so didn't try any 1RMs 2x5 @ 225 3x3 @ 315 do drops

155-185-195-205-215-235-245-245-255

5’7/42YOM/189lbs RAW DL’s no straps, wraps or belts w/ 3 minutes breaks between sets 5’s @274lbs 3’s @304lbs 1’s @344lbs definitely will need to buy wrist straps

This part requires further elucidation: "Higher-intensity training is most likely to result in myofibrillar hypertrophy, whereas architectural and contractile protein additions provide the lion’s share of increased muscle mass. Lower-intensity and exhaustive exercise will most likely result in sarcoplasmic hypertrophy, where the added mass results from increased intracellular energy stores, increased presence of metabolic chemicals, increased mitochondrial content, and augmentation of other metabolic elements." Intensity in exercise science can refer to several different things. I presume that "higher-intensity" here indicates intensity relative to an athlete's one rep max lift in strength training, and not higher intensity in the standard CrossFit sense of intensity relative to maximal power output in a particular context. CrossFit's benchmark workouts such as "Fran" and "Elizabeth" are low to medium intensity for experienced athletes in the one-rep max sense of intensity. That is, 95 pounds on thrusters and 135 pounds on cleans will tend to be relatively low percentages of the one-rep-max thrusters and cleans for this population. Nonetheless, "Fran" and "Elizabeth" are usually performed at a high intensity relative to the athletes' maximal power output for their particular time and modal domains. And this for obvious reasons: no one wants to post a slow time on the board, and everyone wants to PR. A third possible definition of intensity would be intensity relative to VO2Max, though you could argue that this is functionally equivalent to CrossFit's definition of intensity when applied to time domains of around 3-4 minutes, and longer. This confusion surrounding the definition intensity is important if we are to know what muscular adaptations we can expect from "Fran" and "Elizabeth," whether myofibrillar or sarcoplasmic. Though indeed, if it is all based upon "conjecture," as the author states, the distinction may in the end be moot. Lastly, I appreciate the author's frankness and epistemic humility here: "the precise mechanism behind muscle growth largely is not understood." In our current absence of well-supported theories and laws governing the physiological response to exercise, we should base training and programming off of documented physical, not notional physiological, responses. That is, we should measure (F*D)/T at a variety of time and modal domains prior to an intervention, perform the intervention, and then measure it again. Efficacy depends on reliably increasing (F*D)/T, not on conforming with a particular model of expected physiological adaptation (which is likely quite distinct from reality besides). As Greg has said, exercise science is not a mature enough field to derive conclusions from first principles and models.

M/44/6'2"/180# Trap bar DL's 270/290 310/325/335 350/365/380/400

In articles about fructose, can you please specify the definition of fructose? In a previous posted study from Fribourg, Switzerland there was mentioned a difference between natural fructose in fruits and clinical/pure fructose. According Wikipedia fructose is natural and high in relation to glucose in apples and pears. So how and on wich foods could this be interpeted? Maybe its just me, sorry.

185,195,205,215,225,235,245,265,275

Globo Scale: As is. If you need to, put pads under the plates and lower the bar slowly to reduce noise so as to not piss off the globo manager. If you're at Planet Fitness or somewhere with only a smith machine, do smith machine rack pulls, them the dumbbell work below. If on a cruise ship or without a barbell today, do single leg dumbbell deadlifts with the heaviest dumbbells, without form breaking down. Then do short treadmill pushes or fast sprints.

Warm-up for 190912: GENERAL WARM-UP AMRAP 10 In teams of two, alternate: Partner A) Run 100 meters Partner B) 10 scapular pull-ups + 5 inchworms with a push-up + 5 air squats SPECIFIC WARM-UP Deadlift Perform the following progression with an empty barbell: 10 tempo stiff-legged deadlifts (3-seconds down, 3-seconds up) 5 deadlifts from above the knee 5 deadlifts Build up 5 deadlifts at a light load (less than 50% of 1RM) 3 sets of 5 deadlifts increasing in load: Set 1 at approximately 60% of 1RM Set 2 at approximately 70% of 1RM Set 3 at approximately 75% of 1RM

Champions Club Scaling Notes: RANT: I'm not sure why exactly, but the L-sits really seem to be doing a number to help deadlifts. Another coach I work with does them between every set of deadlifts on days like this. But since the deadlift is just another form of a squat, the SLIPS can apply the same way they did for back squats: Scales - arches in the feet while hinging at the hip L-sit - pulling from a hips/midline perspective Inversion(Handstand) - the descent from the handstand is the lowering of a deadlift with some added midline tension Plank - to me, this one has the most carry over, especially when you extend the arms out a bit. Stretching - that thing you say you do after the session but really you don't. But the pike position would be a good one here. Lastly, the feel on this is important. You can feel these in your quads, hamstrings, abs, butt, or even shoulders. The lower-back is where we don't want to feel this one. So use that to judge how many reps and sets to do. Check the Compare-to for the scaling notes last time.

INTENDED STIMULUS . Heavy day! Last Friday we went for the heaviest single squat we could manage. Today let's maximize total volume. This means we are not aiming for a PR. We are aiming to make each set as heavy as our mechanics will allow from the very first one to the last. This will guarantee that we move a $h1t-ton of weight when all the reps are added up, even though we might not hit the heaviest single we could. You should warm-up well before you start so that that first set of five is solid and heavy. Athletes familiar with this lift but not yet proficient can work sets of three instead of singles. Athletes new to the deadlift should work on drills to develop solid form. TECHNIQUE TIP: Google "Westside Barbell - The Chair Deadlift with Louie Simmons" 👊 SLIPS THE TARGET GAME👊 The target game For each movement, you will set up a target. Hold each position for as long as you can. You lose when your body touches the mark. How long can you hold? â–¶ OPTION 1 Deadlift 5-5-5-3-3-3-3-3-3 reps â–¶ OPTION 2 5 SuperSets 10 barbell good mornings 10 Chair Deadlifts (watch Simmons video) 4 SuperSets 8 slow descent KB deadlifts 4/4 single leg deadlift