CrossFit | 190912
Thursday

190912

Workout of the Day

69

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

Practice SLIPS for 20 minutes.

Post loads to comments. | Compare to 190216.

Comments on 190912

79 Comments

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Doug Brubacher
September 6th, 2021 at 11:33 pm
Commented on: 190912

CFWUx2 10x20kg 10x60kg

185 223 234 239.5 245 256 267 278 278

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Kury Akin
December 12th, 2019 at 2:15 pm
Commented on: 190912

75.95. 115.125.135. 140.145.150.150kg

Recovering from back injury


Prev. 115.125. 135.135.140. 150.155.160.165kg

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Kury Akin
December 12th, 2019 at 2:33 pm

SLIPS EMOM S@40 seconds each round, L@20, I@30, P@30, S@40

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Cy Azizi
October 5th, 2019 at 6:39 pm
Commented on: 190912

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

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Jeff Chalfant
October 4th, 2019 at 3:15 am
Commented on: 190912

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.

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Adam King
September 18th, 2019 at 5:59 pm
Commented on: 190912

Completed 2019-09-18

135-155-215-215-235-255-275-295(f)

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Scott Wiedmeyer
September 18th, 2019 at 3:32 am
Commented on: 190912

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

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Scott Wiedmeyer
September 18th, 2019 at 3:33 am

SLIPS completed

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Ruthie Lloyd
September 17th, 2019 at 4:48 pm
Commented on: 190912

F/49/5'6"/145

X5: 105#, 125#

X3: 135#, 145#, 155#

X1: all 155#

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Jeremy Ho
September 17th, 2019 at 2:59 pm
Commented on: 190912

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

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Mark Lawrence
September 17th, 2019 at 3:01 am
Commented on: 190912

5's @ 275

3's @ 315

1 @ 365

1 @ 355

1 @ 345 x 3

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Jeffrey Howard
September 16th, 2019 at 6:35 pm
Commented on: 190912

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

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Daniel Orozco
September 15th, 2019 at 11:50 pm
Commented on: 190912

Posting a bit late, but...

90kg, 95kg, 105kg, 110kg, 115kg, 120kg, 120kg, 125kg, 125kg.


Bodyweight: 65kg

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R Albers
September 14th, 2019 at 11:28 pm
Commented on: 190912

5- 185, 190#

3- 195, 200, 205

1- 210 (í—4 all my weight set)😯... time for me to go shopping too.

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Troy Bruun
September 14th, 2019 at 7:34 pm
Commented on: 190912

Did on 9/12

275-275-295-315-315-325-330-345-345

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Donald Anthony
September 14th, 2019 at 5:53 pm
Commented on: 190912

315 for 2 sets 5 reps

365 for 3 sets 3 reps

400 for 4 sets 1 rep

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Katina Thornton
September 14th, 2019 at 1:43 pm
Commented on: Fructose Induces Transketolase Flux to Promote Pancreatic Cancer Growth

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.

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Katina Thornton
September 14th, 2019 at 1:26 pm
Commented on: Muscle Basics, Part 3

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.

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Jim Rix
September 14th, 2019 at 5:28 am
Commented on: 190912

5-5-5-5-5 deadlift

265-265-270-270-270#

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Joseph Amaya
September 14th, 2019 at 1:36 am
Commented on: 190912

5. 200

6. 205

7. 215

8. 220

9. 225

10. 235

11. 240

12. 250 failed

13. 245 failed

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Tripp Starling
September 13th, 2019 at 11:17 pm
Commented on: 190912

215/5

235/5

255/3

265/3

275/3

285/1

285/f

SLIPS 20 minutes

Cool down was cleaning the gym😉

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Logan Gerhard
September 13th, 2019 at 8:57 pm
Commented on: 190912

M/38/5’8/152


5’s = 195

3’s = 225

1’s = 235, 245, 255, 255, 265 (PR) no grips no belt

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Chase Hiland
September 13th, 2019 at 7:54 pm
Commented on: 190912

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.

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Lucas Allan
September 13th, 2019 at 6:09 pm
Commented on: 190912

M/43

DL 531 215(5)-255(5)-280(10)

10 min emom 3 shspu

scales and l sit hold from bar (2x25 secs)

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John Clarke
September 13th, 2019 at 5:55 pm
Commented on: 190912

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

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Nathaniel Robichaud
September 13th, 2019 at 4:23 pm
Commented on: 190912

185-225

275-295-315(f)

335-345-365(f)-345

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Daniel Shepard
September 13th, 2019 at 1:53 pm
Commented on: 190912

FS 3@210

BS 20@185

Nancy 13:40 75lb ohs

(go heavier on ohs)

Tabata ring supports

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Matt Zero
September 13th, 2019 at 12:09 pm
Commented on: 190912

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

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Claire Fiddian-Green
September 13th, 2019 at 11:52 am
Commented on: 190912

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.

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Antonio Larco
September 13th, 2019 at 11:32 am
Commented on: 190912

500

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Ethan Money
September 13th, 2019 at 10:50 am
Commented on: 190912

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

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Mike Gutto
September 13th, 2019 at 9:41 am
Commented on: 190912

5@83

5@93

3@123

3@153

1@173

1@193

1@243

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Thomas Eichholzer
September 13th, 2019 at 5:30 am
Commented on: Fructose Induces Transketolase Flux to Promote Pancreatic Cancer Growth

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

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Roux Nelson
September 13th, 2019 at 1:43 am
Commented on: 190912

5x 295-315

3x365-395-405

1x425-455-460(PR!)

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Js Smith
September 13th, 2019 at 1:24 am
Commented on: 190912

5:65/85 3:105/125/145 1:155/165(f)/165

Body said it’s done there. Someday I’m gonna break 165. 🙄

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Js Smith
September 13th, 2019 at 2:49 am

15 min of stretching

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Michael Arko
September 13th, 2019 at 12:09 am
Commented on: 190912

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

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Marlies Severyn
September 12th, 2019 at 11:56 pm
Commented on: 190912

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)

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Laura Echeverri
September 12th, 2019 at 11:50 pm
Commented on: 190912

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

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Elizabeth Cheek
September 13th, 2019 at 2:01 am

Great job all!

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Shane Azizi
September 12th, 2019 at 9:34 pm
Commented on: 190912

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

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John Keenan
September 12th, 2019 at 8:19 pm
Commented on: 190912

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.

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John Keenan
September 12th, 2019 at 8:27 pm

I might also mention that the 5# increments on main lifts were due to weight availability. I’m near my max available weight at 225# on iron bar set so I supplement with my weight vest and go from 30# to 60# with that on

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Nicole Deaver
September 12th, 2019 at 7:59 pm
Commented on: 190912

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.

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Jim Rix
September 13th, 2019 at 12:11 am

Time to go shopping, Nicole!

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Coastie Nick
September 12th, 2019 at 7:55 pm
Commented on: 190912

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

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Hank McKibban
September 12th, 2019 at 7:45 pm
Commented on: 190912

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

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Dmitry Zolotyh
September 12th, 2019 at 6:58 pm
Commented on: 190912

5x

80-85 kg

3x

90-95-100 kg

1x

105-110-112,5-115(F)-110 kg

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Jade Teasdale
September 12th, 2019 at 6:06 pm
Commented on: 190912

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. 🤪

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Sebastien Fitzpatrick
September 12th, 2019 at 4:32 pm
Commented on: 190912

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.

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Stacey Thompkins
September 12th, 2019 at 6:33 pm

Awesome!!!

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Hank McKibban
September 12th, 2019 at 7:48 pm

🔥🔥🔥🔥🔥

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Nicole Deaver
September 12th, 2019 at 7:59 pm

Congratulations that’s awesome!

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Tripp Starling
September 12th, 2019 at 10:52 pm

CONGRATS!!

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Jim Rix
September 13th, 2019 at 12:09 am

Way to go!!

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Claire Fiddian-Green
September 13th, 2019 at 1:56 pm

Amazing!

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Jade Teasdale
September 14th, 2019 at 4:48 pm

😎👍🏽 Way to go!!! Don’t Quit!


I’m still trying to break 300! 😂

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Brandon Berry
September 12th, 2019 at 4:01 pm
Commented on: 190912

5s 275

3s 315

335, 355, 375, 375, 400 failed

All upper sets unbroken. 1-2 min. rest/rnd

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Michael Bishop
September 12th, 2019 at 2:45 pm
Commented on: 190912

focussed on form and do drops today - golf tourney in an hour so didn't try any 1RMs


2x5 @ 225

3x3 @ 315 do drops

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Greg Fairbanks
September 12th, 2019 at 2:18 pm
Commented on: 190912

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

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Claudio Delgado-Valcarcel
September 12th, 2019 at 1:21 pm
Commented on: 190912

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

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Russ Greene
September 12th, 2019 at 1:07 pm
Commented on: Muscle Basics, Part 3

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.

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Rachel Vitale
September 12th, 2019 at 6:59 pm

not as eloquently written, but I had the same question as to what the definition of intensity is in terms of hypertrophy training.

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Tyler Hass
September 12th, 2019 at 10:33 pm

"Intensity" is one of those words, like "fitness", that used to be very poorly defined. People on all sides of the debate wanted to own it exclusively for their domain-specific use. Exercise science tends to define it as %1RM and powerlifters were happy to go along with this definition. For runners and other athletes, this definition is pretty useless, so they go by pace, HR or VO2max. For others, intensity seems to correlate to the amount of Mountain Dew consumed...

I agree with you, that intensity should be defined as percentage of power output under given conditions. This definition is inclusive of powerlifting, CrossFit, marathon running, etc.

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Lon Kilgore
September 13th, 2019 at 7:58 pm

Astute as always Russ! I am specifically talking force of contraction required, i.e., in the weight room how much weight is on the bar. But I did not specify. The discussion of intensity as you note is deep, and beyond the intent of the primer presented ... although at some point on this journey I'd really like to take the time to simplify and unify the concepts across modes of exercise.

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Stacey Thompkins
September 12th, 2019 at 12:11 pm
Commented on: 190912

M/44/6'2"/180#


Trap bar DL's


270/290

310/325/335

350/365/380/400

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Thomas Eichholzer
September 12th, 2019 at 10:41 am
Commented on: Fructose Induces Transketolase Flux to Promote Pancreatic Cancer Growth

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.

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Mary Dan Eades
September 12th, 2019 at 3:29 pm

As far as the biochemical metabolism of fructose goes, there isn't any difference between refined fructose as found in table sugar or HFCS or pure fructose and the 'natural' fructose found in a pear or an apple. Fructose is fructose and it's handled the same way by the body's biochemical machinery. And it's handled more 'loosely' than glucose metabolically.


But there is a huge difference in the absolute amount consumed in a pear or an apple and the amount consumed from sugar- or HFCS- sweetened beverages (the main culprit in the markedly increased consumption of fructose seen nationwide and globally) and from commercially-processed foods.


There are about 12-15g of fructose in the average apple or pear. And about 20g in the average 12-ounce soda. That doesn't seem so different, but people generally will eat a pear or an apple, not four of them at a go. (Granted, there is the bizarre outlier of Steve Jobs, who apparently subsisted on some huge number of apples a day and not much else for weeks at a time. And perhaps it's worth noting in light of this study that pancreatic cancer was his fatal diagnosis, but that's just correlation in a 'n' of 1, not causation.)


Whereas in sodas, a single 12-ounce can is the outlier. It's not unusual at all for people (including kids, sadly) to go for the supersized soda, containing 32 ounces (with over 50g fructose) or more, and go back for a refill... or two. Then add the fructose load from packaged foods routinely consumed by the soda drinking crowd (toaster pastries, sugar sweetened cereals, sugar sweetened yogurt, pancake syrup, ice cream, and the endless list from there) and you could be staring a daily 200 to 300g fructose intake in the face before you blink.


As is so often the case with nutrition and disease, the deleterious effect of a food is a matter of degree. And fructose is likely no different. The culprit is more the perversion of the natural human diet from one of a wide variety of whole foods eaten ad lib to satiety (even those containing some fructose, which had evolutionary survival advantages of fattening us up for the winter) to one filled with Frankenfoods consisting chiefly of three components: concentrated, refined starch (wheat, corn, rice), sucrose and/or HFCS, and industrially processed 'vegetable' fats, processed into different forms, but basically all the same thing.

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Russ Greene
September 12th, 2019 at 4:23 pm

In addition to Dr. Eades' point on degree, which I agree with, I would also suggest that the context in which fructose appears differs in nature versus in industrial products ("processed food"). On the tree, fruit contains vitamin C, polyphenols, and fiber which affect how the fructose is metabolized and the health impact thereof. Drs. Robert Lustig and Barry Sears have both expounded on this point. So I would expect that even gram for gram, the fructose in an orange or grapefruit will not have the same effect as the fructose in soda pop.


That being said, man has manipulated nature to grow fruit larger and sweeter, and to make it available year-round, such that true "Paleolithic" eating likely requires less fruit consumption than one might prefer. A banana of 2019 is not the banana of 1419, AD or BC.

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Luis Rindfleisch
September 12th, 2019 at 10:27 am
Commented on: 190912

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

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Jeremiah Tananen
September 12th, 2019 at 11:32 am

KG?

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Steven Thunander
September 12th, 2019 at 1:55 am
Commented on: 190912

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.

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Bryan Rosen
September 12th, 2019 at 1:07 am
Commented on: 190912

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

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J D
September 14th, 2019 at 1:02 am

Thanks to Bryan Rosen for writing the awesome warm up. I have been stuck at 415# since February. Today hit a 435# PR!


345 - 355

385 - 395 - 395

405 - 415 - 425 - 435


M/34/5’11”/240

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Chris Sinagoga
September 12th, 2019 at 12:32 am
Commented on: 190912

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.

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Juan Acevedo
September 12th, 2019 at 12:02 am
Commented on: 190912

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

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Juan Acevedo
September 12th, 2019 at 12:02 am

Link for slips game: https://youtu.be/wwchTUnQinA

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Juan Acevedo
September 12th, 2019 at 12:03 am

Link for Louie's video: https://www.youtube.com/watch?v=CE3JBeDf_dg

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Bennett Novak
September 12th, 2019 at 1:54 am

Juan, as always thanks for taking the time to put this together and especially for the videos.


I have a very specific need for tomorrow’s workout to break down as much fat as possible, but still following mainsite. Would the target game be the best approach for this or would you recommend a different slips variation?

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