Friday

191004

Workout of the Day

80

Deadlift 10-8-6-4-2 reps

Practice SLIPS for 30 minutes.

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Comments on 191004

80 Comments

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Shawn Hakimi
March 22nd, 2023 at 2:47 pm
Commented on: 191004

225-245-275-295-325 Rx'd


SLIPS completed.

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Matthew Aukstikalnes
August 18th, 2022 at 4:52 pm
Commented on: 191004

215-250-285-305-320.

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Doug Brubacher
July 24th, 2021 at 3:46 am
Commented on: 191004

CFWUx2 be 10*20kg 10*40 5*60 3*80 3*90 (10*20kg dl, 10*40dl)

135 179 233 246 267

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Kury Akin
January 21st, 2020 at 2:54 pm
Commented on: 191004

Holiday gym sub:

Sq 60. 70. 80. 90. 100.

Press18. 20. 22. 24x3. 24x3.

Pull up 14. 6. 4

Squat and press followed 10.8.6.4.2 with one minute rests. Pull ups were AMRAP with one minute rests.

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Manchild Manchild
January 6th, 2020 at 6:06 pm
Commented on: 191004

E4MOM, MaxRack, and did only 20 minutes of SLIPS


135, 185, 225, 265, 285


(first set was easy, last 2 were tough)

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Clint Michael
November 17th, 2019 at 7:25 pm
Commented on: 191004

225x10

275x8

295x6

365x4

405x2

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Cy Azizi
October 31st, 2019 at 5:58 pm
Commented on: 191004

205,225,255,275,295

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Nate Gordon
October 27th, 2019 at 8:47 pm
Commented on: 191004

305-325-345-365-375

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Jeff Chalfant
October 26th, 2019 at 12:59 am
Commented on: 191004

365-385-405-410-425 -very hard. My mid line stability was giving out. 5-6m rests. Juan’s SLiPs

3x:25s Lsit from ground. Went for three long freestanding holds. Longest was close to 20s.


188/40/69.5

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Jeff Chalfant
October 26th, 2019 at 1:03 am

74.5-78.5-82.5-83.5-87% max.

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Giuseppe Petrillo
October 15th, 2019 at 5:36 pm
Commented on: 191004

140-150-160-170-180 kg

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Matt Cote
October 10th, 2019 at 6:14 pm
Commented on: 191004

405 for all sets

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Marlies Severyn
October 8th, 2019 at 10:12 pm
Commented on: 191004

125-155-185-205-215

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Chase Hiland
October 7th, 2019 at 9:18 pm
Commented on: 191004

M/34/5'10"/190


275 x 10

315 x 8

345 x 6

365 x 4

385 x 2


Cashed-out with 100 hip extensions for time.

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Adam King
October 7th, 2019 at 5:37 pm
Commented on: 191004

Completed 2019-10-07

135-165-205-225-275

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Andrew Moultrie
October 7th, 2019 at 11:04 am
Commented on: 191004

175-195-215-225-225

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Shane Azizi
October 7th, 2019 at 12:22 am
Commented on: 191004

225, 245, 255, 275, 295 Rx

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Randy Sigman
October 6th, 2019 at 6:51 pm
Commented on: 191004

Front squats 155-185-205-225-245

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Morgan Greene
October 6th, 2019 at 3:20 pm
Commented on: 191004

225-255-285-305-325

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Vincent Dahlqvist
October 5th, 2019 at 7:24 pm
Commented on: 191004

10x220

8x243

6x265

4x287

2x309

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Matt Zero
October 5th, 2019 at 7:14 pm
Commented on: 191004

225/245/285/315/345

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Jade Teasdale
October 5th, 2019 at 5:10 pm
Commented on: 191004

30 min. SLIPS ✅ before DL!

Needed the long warm-up! Lots of sitting! 😂 Kept DL light and put heavy emphasis on form. 1.5-2 minutes rest between sets! Total Time DL: 9:52

135-155-175-195-215 (85-90% of 1RM)

OH Grip the whole time!


Planning on doing October the 2nd’s WOD tonight! Catching up from travel! More travel next week!

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Jade Teasdale
October 5th, 2019 at 10:15 pm

“Comparison is the thief of joy!”

Theodore Roosevelt


I’m weak ya’ll!!! 😂😂😂

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danny esposito
October 5th, 2019 at 3:01 pm
Commented on: 191004

Hi, what are SLIPS?

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David Smith
October 5th, 2019 at 3:38 pm

Scales, L sits, inverted press (hand stands, etc), planks, stretching

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Sam Meixell
October 5th, 2019 at 12:43 pm
Commented on: 191004

135-165-185-205-225

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Hank McKibban
October 5th, 2019 at 7:51 am
Commented on: 191004

225-315-355(3)-355-375

SLIPS 25 min

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Matt Huston
October 5th, 2019 at 5:01 am
Commented on: 191004

2x 125m row

2 20-sec negative pullups


All DLs hexbar

Warmup 150 5 x

Warmup 170 5 x

Go:

190 10 x

200 8 x

220 6 x

260 4 x

280 2 x


3 jefferson curls 25# kb

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David Smith
October 5th, 2019 at 2:45 am
Commented on: 191004

225, 245, 275, 295, 315


Slips are fun and work. Thanks for these Crossfit.

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Robert Blehm
October 5th, 2019 at 2:11 am
Commented on: 191004

300-315-345-385-400

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Daniel Orozco
October 5th, 2019 at 1:56 am
Commented on: 191004

90/110/110/125/130 (kg)

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kevin robinson
October 5th, 2019 at 1:04 am
Commented on: 191004

225x10

250x 8

275x 6

300x 4

320x 2

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Chris McNeill
October 5th, 2019 at 12:48 am
Commented on: 191004

185, 200, 210, 225, 245

Still trying to push through my mental anxiety from a lower back injury a few years ago.

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Kevin Marshall
October 4th, 2019 at 11:58 pm
Commented on: 191004

225-275-315-365-405---440 wanted to push that 2 felt good today

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Troy Bruun
October 4th, 2019 at 11:46 pm
Commented on: 191004

245-275-315-330-345

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Joseph Amaya
October 4th, 2019 at 11:37 pm
Commented on: 191004

175 - 195 - 215 - 235 - 255

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Brendan Mullan
October 4th, 2019 at 11:25 pm
Commented on: 191004

Scaled to seated leg press

80, 102.5, 117.5, 140, 162.5 (machine max)

SLIPS 👍

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Brendan Mullan
October 4th, 2019 at 11:25 pm

All kg

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Steve Day
October 4th, 2019 at 10:44 pm
Commented on: 191004

215, 225, 245, 265, 285

SLIPS 30min ✔️

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Michael Schaal
October 4th, 2019 at 10:38 pm
Commented on: 191004

Performed last week as my heavy day

185-235-295-365-405F

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Nathan Hutcheson
October 4th, 2019 at 9:11 pm
Commented on: 191004

If I know my 1 Rep Max is 250, how do I calculate my reps for this?

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Kevin Marshall
October 5th, 2019 at 12:00 am

It's more of a feel out just get yourself ready for a quality 10 rep hit it then descend reps and increase weight

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Michele Meschini
October 4th, 2019 at 9:09 pm
Commented on: 191004

MICHELE MESCHINI


RX/M 72,5 kg Bodyweight

10 = 140 kg

8 = 151 kg

6 = 164 kg

4 = 176 kg

2 = 187,5 kg

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Tom Perry
October 4th, 2019 at 8:07 pm
Commented on: 191004

58 / 172


5 sets of 10 deadlifts at 185 lbs

in between sets did 25 GHDs

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Eli Bailey
October 4th, 2019 at 8:05 pm
Commented on: 191004

Male/20/5’10”/220 lbs

405-420-430-440(f)-440

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Nicole Deaver
October 4th, 2019 at 7:22 pm
Commented on: 191004

Deadlifts

135-155-185-200-220


3mile hike 1st. It was more rugged & hilly than I remembered. Probably shouldn't have done that before deadlifts it made the last few reps tough. 😂

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Jade Teasdale
October 5th, 2019 at 5:03 pm

I think I would’ve rather done it after a hike than a long 2 day car ride! 😂 Both add to the suck factor though!

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Jeffrey Howard
October 4th, 2019 at 7:14 pm
Commented on: 191004

185lb-225lb-275lb-315lb-325lb

Then, 30 minutes of SPLITS

1 minute of Front Scale Hold, each side

1 minute of Back Scale Hold, each side

2 minutes of Right Front to Back Scale Switches alternating with Left Front to Back Scale Switches (alternate sides for one minute, reverse order second minute)

2 minutes of Tucked L-sit Hold on a bench

1 minute of Single Leg L-sit Switches on a bench

1 minute of Hanging Knee Raise alternating with Hanging Leg Raise

1 minute of seated L-sit on a bench

1 minute Deadbug Hold

2 minute Handstand Hold

1 minute of Piked Handstand Shoulder Taps

1 minute Straddle Handstand Hold

1 minute of Piked Handstand Hip Taps

1 minute of Tucked Handstand Hold

2 minutes of Plank w/ Single Arm Overhead Reach to Single Arm Side Reach (alternate sides for one minute, reverse order second minute)

2 minutes of Plank w/ Single Leg Lift to Single Leg Tuck (alternate sides for one minute, reverse order second minute)

2 minutes of Side Plank w/ Leg Raise to Hip 'down and ups?' (alternating side for one minute, reverse order second minute)

1 minute of Couch Stretch, each side

1 minute of Kneeling Hamstring Stretch, each side

1 minute of Splits stretch, each side

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Jeffrey Tratenburg
October 4th, 2019 at 6:58 pm
Commented on: 191004

275, 315, 365, 405, 455

Only did 10 minutes of SLIPS I was crunched for time. Have work tonight

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Steven Odom
October 4th, 2019 at 6:49 pm
Commented on: 191004

Rx’ed


225-275-305-315-335


Bonus sets

345(2)- 295(4)- 295(6)- 275(10)- 225(20)

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Jon Wilson
October 4th, 2019 at 6:43 pm
Commented on: 191004

10-175

8-225

6-275

4-315

2-355

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Coastie Nick
October 4th, 2019 at 6:40 pm
Commented on: 191004

315-345-365-385-405

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Shaun Stapleton
October 4th, 2019 at 6:36 pm
Commented on: 191004

10-275

8-315

6-365

4-405

1-445 missed 2nd rep :(

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Michael Arko
October 4th, 2019 at 4:30 pm
Commented on: 191004

10 @ 190

8 @ 205

6 @ 220

4 @ 235

2 @ 250


I probably could have gone higher than this but I made sure only to do complete, unbroken, steadily paced sets.

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Nathaniel Robichaud
October 4th, 2019 at 4:09 pm
Commented on: 191004

I love heavy days!

275-315-345(4)-345-365

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Nathaniel Robichaud
October 4th, 2019 at 4:31 pm

Hey, just realized 365 is a 10-year best!

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Stacey Thompkins
October 4th, 2019 at 3:08 pm
Commented on: 191004

M/44/6'2"/180#


Rx'd

275/295/305/310/315

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Amedeo Alessio Cerea
October 4th, 2019 at 2:25 pm
Commented on: 191004

Kg: 10@110 8@120 6@130 4@140 2@150

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Jim Rix
October 4th, 2019 at 2:04 pm
Commented on: 191004

10-215

8-245

6-265

4-275

2-280(f)

3-265#

Going great until the failure at 280...more mental than physical.

Then SLIPS, minus the planks.

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Matthew Letarte
October 4th, 2019 at 2:58 pm

Thanks Jim, I agree this workout was way more mentally taxing than I expected

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Matthew Letarte
October 4th, 2019 at 1:55 pm
Commented on: 191004

10 x 275

8 x 295

6 x 315

3 x 335, slipped out of my hands on 4th rep

2 x 355


All Double OH grip except last set, gave in and used alternate since my grip gave at 335 for the last rep.

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Jim Rix
October 4th, 2019 at 2:06 pm

Good grip strength. All of mine were over/under grips.

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Marcel Schreiber
October 4th, 2019 at 1:41 pm
Commented on: 191004

78-88-108-118-125,5 kg

90sec Rest

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Edisson Samaniego
October 4th, 2019 at 1:18 pm
Commented on: 191004

185/205/245/275/311


Ya se sienten los avances en cada wod

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Juan Acevedo
October 4th, 2019 at 9:01 pm

Excelente, í¡nimo!

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Claire Fiddian-Green
October 4th, 2019 at 11:54 am
Commented on: 191004

10@ 185 lb.

8@ 195

6@ 210

4@ 225

2@ 240

All unbroken.

Completed 191002 WOD first.

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Sebastien Fitzpatrick
October 4th, 2019 at 11:50 am
Commented on: 191004

405lbs x 10

415lbs x 8

425lbs x 6

435lbs x 4

445lbs x 2


I’m going to go take a nap now...

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Matthew Letarte
October 4th, 2019 at 12:35 pm

Damn nice

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Sebastien Fitzpatrick
October 4th, 2019 at 5:15 pm

Thank you. I was feeling goooood today

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Steven Odom
October 4th, 2019 at 6:51 pm

Leave some plates for the rest of us! Good work man!

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Michelle Tirey
October 15th, 2019 at 1:27 am

Nice!

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Valen Howell
October 4th, 2019 at 11:31 am
Commented on: 191004

315lbs-335lbs-355lbs-375lbs-400lbs

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Steven Thunander
October 4th, 2019 at 12:55 am
Commented on: 191004

Globo scale - as rxed. If in a gym that they yell at you for noise use pads under the plates to lessen the noise, or rack pulls as a last resort. If without a barbell today either do deadlifts in the smith machine (not ideal but do what you have to do), or for dumbbells sub do AMRAP sets with the heaviest available dumbbells, after warming up. Slips as normal.

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Steven Thunander
October 4th, 2019 at 12:56 am

Dumbbell single leg deadlifts with two dumbbells are also a sub, AHAP, AMRAP.

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Juan Acevedo
October 4th, 2019 at 12:28 am
Commented on: 191004

INTENDED STIMULUS

.

This one is going to get so sweaty. You never expect these ones to get your heart rate up and your lungs going, yet they do. No matter if you are a proficient deadlifter or if you are a beginner, your task is the same: to keep adding weight while mechanics are 👌. Today every set is heavy! Now if your back rounds or your butt shoots up to the sky, that's your body telling you: "you've made it, no need to keep going up." That is it. If you fin weight that is challenging your form early on, just deload to the previous weight and do the rest of your sets at that weight and at that number of reps. LIFT HEAVY!


SLIPS

In case you don't know it, breathing is the new cool thing. Yes! We tend to go backward. We start working out to feel better, after a while, realize that we need to fix our nutrition for our workouts to feel better, so we address that. Then we discover sleep and recovery, and finally, we find breathing. It is hard to start from the basics. We are here to fix that. Adding to our complexes and our dynamic days; we are going to be doing breathing techniques during SLIPS practice.


Today is simple. Do the following with your mouth completely shut and breathing only through your nose. Duct tape the mouth as needed.


3 sets without rest or breaks

20 seconds front scale per side

20 seconds back scale per side


then


3 sets

Max L-Sit hold in the implement of your choice


then


3 sets

Max handstand hold in the variation you find the most challenging


then


3 sets without rests or breaks

20 seconds mixed plank on the right at and left leg

20 seconds mixed plank on the left leg and right leg


then


2 minutes per side of each

Elevated pigeon

Couch stretch

Chest opener

Banded distraction shoulder stretch


REMEMBER ALL DONE WITH JUST NOSE BREATHING.

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Amedeo Alessio Cerea
October 4th, 2019 at 10:11 am

👍🏻

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Ed Croft
October 4th, 2019 at 12:17 pm

Is there rest between each set or just as quickly as you can to put more weight on the bar for the next set. Thanks

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Juan Acevedo
October 4th, 2019 at 9:01 pm

Rest as needed!

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Christian Rhea
October 6th, 2019 at 11:42 pm

Thank you Juan. Recs on the SLIPS was sorely needed. Appreciate all your teaching

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Chris Sinagoga
October 4th, 2019 at 12:02 am
Commented on: 191004

Champions Club Scaling Notes


RANT:

High rep heavy deadlifts are a little more tricky than high rep back squats because of the grip factor. Depends on what you want to get out of the workout, but I would not be opposed to allowing for a reset of sorts in the middle of a set. The SLIPS are probably extended to 30 minutes because there’s only 5 sets listed and the extra time gives us more opportunity to practice all of them, whereas 20 minutes might limit us to one or two of the SLIPS. Either way, don’t worry so much about the specific number of sets. Start with 10s and keep doing 10s until you can’t, then go down from there.


I SHOULD TRY THIS RX’D IF: I know what my 10 rep max is and can keep my grip without losing my position


GROUP VERSION: as is, just set the time cap as usual


INJURY VERSION:

Themes are: heavy, little more stamina than usual, high output, rest, squatting, static midline. Try and pick one thing to do in the max effort format, then add something to challenge the midline in between sets (plank, hollow hold, ghd sit-up, etc.)


WARMUP:

SLIPS and a few sets of 10 on deadlifts

Jump rope

Squat

Hip extension


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 5. Rougher than usual max effort days.

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