CrossFit | 191211
Wednesday

191211

Workout of the Day

70

Practice SLIPS for 20 minutes.

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

Post loads to comments. | Compare to 190517.

Skill Development Forever

5
10 physical skills

The CrossFit program aims to develop a fitness that is broad, general, and inclusive. To truly pursue and attain this degree of fitness, athletes of all developmental levels should continually strive to learn and master new and more challenging skills.

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Comments on 191211

75 Comments

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Hank McKibban
July 23rd, 2020 at 7:51 pm
Commented on: 191211

165-185-205-225-235-245-255-225-235


190822: 185-205-225-245-255-275-285-285-275

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Kury Akin
March 28th, 2020 at 10:28 am
Commented on: 191211

Followed Acevedo's breathing/max SLIPS in 20 mins.

115. 125. 135. 145. 155. 165(F) kg

Prev. Back after 2 weeks so scaled DL 5x5 @75. 95. 115. 115. 115

But last 533111 was 130. 140.150. 160.160.160 kg

(edited)
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Clint Michael
January 31st, 2020 at 3:11 pm
Commented on: 191211

Did SLIPS first

295, 315, 335, 385, 405, 405

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Jeff Chalfant
January 2nd, 2020 at 12:57 am
Commented on: 191211

20m SLiPs warmup with nose breathing only. 1m back scale ea leg. Some L -sit from floor <10 seconds. Some handstand on wall. :35 front scale ea leg

some free handstand practice, high Copenhagen plank :10 each side 1m rear plank some free handstand practice, 1m gymnastics plank, 1m each leg pigeon pose, :35 ea leg back scale, :10 ea high Copenhagen plank and a few slow handstand descents. Then:


405-415-425-435-445-455

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David Swicegood
December 23rd, 2019 at 4:02 pm
Commented on: 191211

Tiny gym. Good slips practice and 7 sets of 5 dumbbell deadlifts with two 50 lbs dumbbells.

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Adam King
December 20th, 2019 at 6:03 pm
Commented on: 191211

Completed 2019-12-20

185-215-265-295-315(f)-315(f)

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Fabian Delaflor
December 18th, 2019 at 9:51 pm
Commented on: 191211

Slips 20’

Deadlifts: 15lbs (5x), 200lbs (3x), 210lbs (3x), 220lbs (1x), 225lbs (1x), 225lbs (1x)

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Chase Hiland
December 18th, 2019 at 9:49 pm
Commented on: 191211

M/35/5'10"/190


(5) 315 - (3) 335 - 355 - (1) 365 - 385 - 405

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Joseph Alaimo
December 15th, 2019 at 1:30 pm
Commented on: 191211

315x5 / 335x3 / 350x1 / 365x1 / 385x1 / 405x1

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Shaun Brophy
December 14th, 2019 at 11:52 pm
Commented on: Diabetes: Have We Got It All Wrong?

Good article, but the following sentence prompted some questions. "Since the 1960s, the prevalence of diabetes in the U.S. population has increased from ~5% to more than 15% (1)." I can’t find any diabetes prevalence rates in the cited reference.

Also, the “more than 15%” statistic doesn’t seem to me to reconcile with other published statistics. I think the CDC’s most recent version of its National Diabetes Statistics Report is for 2017 (https://www.cdc.gov/diabetes/pdfs/data/statistics/national-diabetes-statistics-report.pdf). Unfortunately it uses 2015 data. From the report:


“Prevalence of Both Diagnosed and Undiagnosed Diabetes

- An estimated 30.3 million people of all ages—or 9.4% of the U.S. population—had diabetes in 2015.

- This total included 30.2 million adults aged 18 years or older (12.2% of all U.S. adults), of which 7.2 million (23.8%) were not aware of or did not report having diabetes.”


To estimate an update of the 2015 "9.4%":

In 2019, there are 31.0 million U.S. adults (aged 20-79) with diabetes (per the International Diabetes Federation Diabetes Atlas, 9th edition 2019, https://diabetesatlas.org/en/sections/demographic-and-geographic-outline.html). Even if we assume that 33% of the 12.7 million U.S. adults currently over age 79 have diabetes, and assume that 0.2 million children and adolescents do, we still only get a total of 35.5 million with diabetes in 2019. Divided by a U.S. population of 329 million, that gives a (probably high) estimate of 10.7%.


???

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Morgan Greene
December 13th, 2019 at 6:24 pm
Commented on: 191211

315-335-335-345-355-365

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Evan Saber
December 13th, 2019 at 3:57 pm
Commented on: 191211

405x 5

435x 3

445x 3

455x 1

465x 1

475x 1

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Bridget Deschner
December 13th, 2019 at 1:43 pm
Commented on: 191211

Deadlift 10-5-3-3-1-1-1

135#-185#-215#-225#-235#-245#(current PR)-255#(f)


Pretty happy with today! 6 months postpartum and wasn’t sure I’d even be able to hit my old PR. I had very minimal rest between sets as I was pressed for time. I’ll get that new PR next time.

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QiHui Xing
December 13th, 2019 at 3:26 am
Commented on: 191211

174CM/74KG:130-140-150-160-165-X

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Coastie Nick
December 13th, 2019 at 2:44 am
Commented on: 191211

365-375-385-395-405-415

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Steven Odom
December 12th, 2019 at 10:20 pm
Commented on: 191211

Rx’ed

275-305-325-345-365-385

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Jeffrey Howard
December 12th, 2019 at 8:40 pm
Commented on: 191211

195-245-295-315-335-365

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Jon Wilson
December 12th, 2019 at 3:07 pm
Commented on: 191211

225

250

275

300

350

375

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Claire Fiddian-Green
December 12th, 2019 at 12:51 pm
Commented on: 191211

5@ 205, 215. 3@ 225, 235. 1@ 245, 255 (F), 250 (F). Completed after 191212 WOD. My PR 1RM is 260 but I’m calling it a day.

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Jade Teasdale
December 12th, 2019 at 5:04 pm

Great Job! The 260 range is heavy! 😂😉😎 I’m stuck (PR wise) around there too!

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Philip Guindi
December 12th, 2019 at 7:06 am
Commented on: 191211

5x 255#, 275#

3x 305#

1x 310#, 325#, 335#

all overhand grip but last one which was alternating.

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Adian Hendriks
December 12th, 2019 at 5:29 am
Commented on: 191211

SLIPS 20 min.

80kg(5), 90kg(3), 100kg(3), 110(1), 120(1), 130(1)

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Jade Teasdale
December 12th, 2019 at 4:25 am
Commented on: 191211

Been sick all week! 😒

SLIPS: 20 min. ✅

185(5) 205(3) 215(3) 225(1) 235(1) 245(1)

<255(1) 265(1) Overhand grip until 265!>

35# away from using all my weights & hitting my goal of 300!

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Jade Teasdale
December 12th, 2019 at 4:27 am

255(1) 265(1) Overhand grip up until the 265! Staggered for that one! 😉

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Jade Teasdale
December 12th, 2019 at 4:33 am

F/22/132

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Shaun Stapleton
December 12th, 2019 at 4:12 am
Commented on: 191211

35/195/5’9/M


PR, 465

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Jade Teasdale
December 12th, 2019 at 4:29 am

😲 I wish! 😂 Nice work!

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Lucas Odum
December 12th, 2019 at 3:25 am
Commented on: 191211

SLIPS 👍

5x245, 3x265, 3x295, 1x315, 1x335, 1x345 (grip failed), 1x345


All overhand grip until last, switched to mixed grip. Back was wierd last few heavy DL days and went light. Felt better today so put some load on.

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Jessica Mullins
December 12th, 2019 at 2:56 am
Commented on: 191211

Hit a PR TODAY!!!!!

Did I mention I loved Deadlifts?!

85-105-115-125-135-155-185-195-205

I had to beat my last one of 195!

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Js Smith
December 12th, 2019 at 2:16 am
Commented on: 191211

SIP (scales, inversion as a tripod, planks from forearms)

85#/105/140/150/160*/170*f/170*f

* done top down style, others from the floor. Got some bonus 140# lifts getting bar back up on the pegs. Grip failed on the way back off the floor on the last two. Soooo close to finally breaking my long-standing PR. 😤

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Js Smith
December 12th, 2019 at 2:17 am

Did the stretching after, my body just does better that way.

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Tripp Starling
December 12th, 2019 at 1:34 am
Commented on: 191211

SLIPS ✅

205-225-245-255-265-275

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Matthew Letarte
December 12th, 2019 at 12:15 am
Commented on: 191211

Deadlift

5 x 135/225/275/316

3 x 335/355

1 x 365/385(PR)/405(PR)

7 x 315

15 x 225

Did SLIPS 20 min EMOM of 30s on 30s off

OH grip until 365, no belt. Grip failed on lockout of 405# but got it all the way up. 2 min rest between all sets except singles, 3 min there.

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Darin Gillenwater
December 12th, 2019 at 12:11 am
Commented on: 191211

Did 20/10X8 Tabatas for SLIPS. 185lbx5x1, 235x3x3, 255x1x3 for deadlift.

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Shane Azizi
December 11th, 2019 at 11:08 pm
Commented on: 191211

225, 275, 295, 315, 365, 385(didn’t quit stand up all the way before the bar peeled out of my fingers) have been doing deadlifts with a straight grip and no hook grip for the past few months. Working on strengthening the weakest link (my grip). Humbling to see the drastic decrease in weight due to dropping the hook grip.... Rx

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Nathan B
December 11th, 2019 at 10:49 pm
Commented on: 191211

Warmup:

1mi run

5min bike

5min row


95x5, 95x5, 135x3,135x3, 185x1, 185x1, 185x1, 185x1,

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Stacey Thompkins
December 11th, 2019 at 10:43 pm
Commented on: 191211

M/45/6'2/ 180#


Trap bar version like last time

330#

350/365

380/390/405

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Jim Rix
December 12th, 2019 at 2:51 am

405! That a pr? Pretty heavy duty.

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Christian Simpson
December 11th, 2019 at 10:05 pm
Commented on: 191211

Practiced muscle ups 15 min

205,215,225(5reps)/235(3)/240(3)/255(1)

/265(1)/275#(1)

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Tom Perry
December 11th, 2019 at 10:03 pm
Commented on: 191211

58 / 172


since my hip replacement, I don't DL or squat even remotely heavy


7 sets of 5 at 205 -- this is 20 pounds more than recent workouts. Feel good about that.

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Viktor Wachtler
December 11th, 2019 at 9:57 pm
Commented on: 191211

Did my usual deadlift program instead (workout 2 out of a 4-week program):

5*60/70/80/90 3*105/120/135(AMRAP set could do only 3)/120 5*100/90/80/70/60kg

Hook grip above 120kg, nails made my thumbs bleed

43/1.78m/75kg

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Viktor Wachtler
December 11th, 2019 at 9:59 pm

5*60/70... 3*105/120...

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Viktor Wachtler
December 11th, 2019 at 10:00 pm

5x60/70... 3x105/120 why does it not show "*"?

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Nicole Deaver
December 11th, 2019 at 8:11 pm
Commented on: 191211

Deadlifts

5-135/ 3-185/ 3-205/ 1-215/ 1-225/ 1-230(PR)- all the weight I have

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Jim Rix
December 12th, 2019 at 2:50 am

Nicole, I think Santa owes you a couple if 25# bumpers.

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Nicole Deaver
December 12th, 2019 at 4:48 am

Jim, I would even settle for 10# ones! 🤞🏻

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Eric Love
December 11th, 2019 at 6:18 pm
Commented on: 191211

Slips - check


dl (kg)

80-90-100-110-120-130


Been away for 6 months, happy to be reboarding the fitness train. Toot toot

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Matthew Letarte
December 11th, 2019 at 5:46 pm
Commented on: Skill Development Forever

"For example, the beginner weightlifter makes gains at a pace that any competitive lifter would die for later in their career. Regularly tapping into this vital beginner stage is a valuable tool for anyone pursuing broad fitness."

This is one of the most powerful aspects of CrossFit and what differentiates it from other fitness regimens.

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Sebastien Fitzpatrick
December 11th, 2019 at 5:40 pm
Commented on: 191211

190517:

425lbs(PR)

445(PR) - 445lbs

455 - 465(PR) - 475lbs(F)


Today:

495lbs

495 - 495lbs

495 - 495 - 495lbs


I attempted going up but couldn’t break it off the ground, so then I just decided to see how long I could hold on to 495lbs.

I attempted a bent/bent/bent press and I still need a tiny kick assist, but I can’t control speed and reverse directions through the press all the way till the floor.

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Sebastien Fitzpatrick
December 11th, 2019 at 11:28 pm

I CAN control...

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Ruben Meier
December 11th, 2019 at 5:32 pm
Commented on: 191211

110/120/130/140/147.5kg

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Tom Hunt
December 11th, 2019 at 5:23 pm
Commented on: Skill Development Forever

Another simple, but highly effective and informative article. Thank you. Now to go and target all of my weaknesses, and attempt to lead by example!

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Jonathan Svan
December 11th, 2019 at 4:42 pm
Commented on: Skill Development Forever

Article likes this reminds me of the good old early CrossFit Journal days!

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John Clarke
December 11th, 2019 at 4:38 pm
Commented on: 191211

225-250-275-285-295-300


M/35/5'9/155

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Nathaniel Robichaud
December 11th, 2019 at 2:59 pm
Commented on: 191211

295-335-335-365-385(PR)-405(PR)

I haven't deadlifted 400+ pounds since my football days 10 years ago, WOOOOOOOHOOOO!!!

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Sebastien Fitzpatrick
December 11th, 2019 at 5:42 pm

H*ck yea!!

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Mike Andridge
December 11th, 2019 at 6:37 pm

Congrats!

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Nicole Deaver
December 11th, 2019 at 8:09 pm

Awesome! Congratulations on the PR!

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Jade Teasdale
December 11th, 2019 at 11:37 pm

Nice 👍🏽! Awesome lift!

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Jim Rix
December 11th, 2019 at 2:45 pm
Commented on: 191211

20 min SLIPS, 4-5 min on each

245

265-275

275-280-265#

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Dave DeCoste
December 11th, 2019 at 1:04 pm
Commented on: 191211

285-305-315-335-345-335 lbs

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Gabriel Candelaria
December 11th, 2019 at 12:50 pm
Commented on: 191211

M/38/5'4/160

205x5, 225x3, 245x3, 275x1, 285x1, 290x fail.

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Steven Broz
December 11th, 2019 at 12:20 pm
Commented on: 191211

M/49/6’6”/205

145#-160#-165#-170#-175#

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Mike Andridge
December 11th, 2019 at 11:21 am
Commented on: 191211

Slips

DL using Farmer's carry handles

5 x 100# each handle

5 x 100# each handle

3 x 120

3 x 120

3 x 120

m/49/175

Decided it was time to "learn and play new sports"

so I joined a Jiu Jitsu gym last week.

50 is around the corner-it was either that or a Harley--surprisingly the wife was all about Jiu Jitsu:)

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Jim Rix
December 11th, 2019 at 2:48 pm

Nice Mike! I retire in about 6 months and look forward to some new things too!

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Mike Andridge
December 11th, 2019 at 6:37 pm

Congrats Jim!

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Jade Teasdale
December 11th, 2019 at 11:36 pm

You’ll LOVE IT!!! It’s a blast!!!

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Rafael Guaraldo
December 11th, 2019 at 11:06 am
Commented on: Skill Development Forever

Amazing article!

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Steve Day
December 11th, 2019 at 10:53 am
Commented on: 191211

5 x 235lbs

3 x 255, 255lbs

1 x 285, 295, 305lbs

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Shakha Gillin
December 11th, 2019 at 5:03 am
Commented on: Diabetes: Have We Got It All Wrong?

Downstream isn’t upstream.


This analogy by Dr Fung is easy to understand.


https://thefastingmethod.com/insulin-resistance-good-t2d-7/

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Chris Sinagoga
December 11th, 2019 at 3:33 am
Commented on: 191211

Champions Club Scaling Notes


RANT

So I've been thinking about how to reformat these notes for a bit now, and the article that goes with today's workout really helped me clear it up. Again, scaling a workout is way more than just do less weight or lower the distance or do less rounds. There's got to be a purpose behind it. Saying a scale for "Eva' is to just do 3 rounds with 20 reps of each at a lighter kb is leaving a ton of opportunity on the table. Trust me, that's how I coached for the first... say... 10(!) years. I still think there's a kind of formula I go through subconsciously that I'd like to share, but I haven't thought about it hard enough to put into words yet. In the meantime, here's another adjustment to the format.


PURPOSE: This wants us to lift at a weight heavy enough to warrant resting a few minutes in between sets. The SLIPS are in there before the lift because we want to see how some added muscular fatigue affects our lifting technique (don't let it!)


TRAINING SCALE (Strength/Endurance/Stamina/Flexibility): strength would be the obvious emphasis here, so go heavy, but doing L-sits and Planks before could make stamina a major factor, also as controlling rest in between sets would make endurance a factor. Breathing and bracing is not easy!


PRCTICE SCALE (Coordination, Accuracy, Agility, Balance): this is where you want to ignore the numbers completely. Once set could be 13 reps, another could be 26 reps, another could be 9. Just lighten the load enough so you can do tons and tons of reps to the point where your brain is more tires than your muscles, and also where a few bad technique reps won't result in an injury


NEW TO CROSSFIT VERSION: do the practice scale


GROUP VERSION: mixed between Practice and Training


INJURY VERSION: Pick one SLIP (not stretching) then train (more so than practice) for 20 minutes. Stretch after.


GENERAL FEAR LEVEL: 2

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Chris Sinagoga
December 11th, 2019 at 3:14 am
Commented on: Skill Development Forever

This is great stuff!


The "Practice" group is often the most frustrating because it comes and goes a lot more than the "training" group. At least, that's how it seems from sports I play. But "forever" is the key word here. Once you have the coordination and balance for a 135-lb. split jerk, go sprint a 400m as fast as you can then see how that coordination holds up. Or the other way around. Once you can sprint 400 meters as fast as you want, go do a set of heavy split jerks then see how your technique holds up.


There is literally no end to how bulletproof you can make your skill.

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Bryan Rosen
December 11th, 2019 at 2:12 am
Commented on: 191211

Warm up for 191211

GENERAL WARM-UP


1 round of:

20 air squats

25 groiners

30 banded good mornings


2 rounds of:

20-sec. hollow hold with hands overhead

20-sec. plank hold with pointed toes


SPECIFIC WARM-UP


7 deadlifts with an empty barbell, 2-sec pause at the knees in the ascent

5 deadlifts at 50% 1RM, 2-sec pause at the floor between reps


Build-up

3 sets of 5 deadlifts, increasing in load each set:

Set 1: approx. 60% 1RM

Set 2: approx. 70% 1RM

Set 3: approx. 75% 1RM


SLIPS


Handstands

EMOM 12

1-2 descents from a handstand


Stretching

EMOM 8

Minute 1: Band-assisted hamstring stretch, right leg

Minute 2: Band-assisted hamstring stretch, left leg

Minute 3: Banded shoulder distraction, right arm

Minute 4: Banded shoulder distraction, left arm

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Steven Thunander
December 11th, 2019 at 2:02 am
Commented on: 191211

Globo scale: as rxed. Most globos have the equipment to do this. If you are in a globo that yells about noise set down pads and lift on to those, controlling your descents. If with only a smith machine do heavy rack pulls in the Smith (not ideal but you work with what you have) and some of the single leg deadlift work below. If without a barbell do dumbbell single leg deadlifts, building. If you max out the dumbbells do AMRAP sets. Double dumbbell Romanian deadlifts are another alternative. Finally, you can cash out with some sprinting and/or jumping work, especially if you ended up AMRAPing sets with lightish dumbbells. Use a high incline on a treadmill, do "Treadmill pushes" (high incline with treadmill off, your feet move the belt) or sprint up hills if you have them. This is also an option if stuck in a hotel gym without dumbbells but has a treadmill. Slips before the WOD as rxed.

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Juan Acevedo
December 11th, 2019 at 1:34 am
Commented on: 191211

INTENDED STIMULUS

.

In 191205 we went for max volume on the deadlift and we planked. If you did that day right and gave the planks the love that they deserve, you probably felt what we mean when we say that the deadlift is a core exercise. Today the scenario is very similar, so you will be able to apply whatever you learned from that day. First, attack your SLIPS as if they are the central part of your workout. They are. Make sure you get a solid 20-minutes of work and then move on to your deadlift. Be prepared both your core and your shoulders will be tired from SLIPS. Use this tiredness as feedback, make sure your shoulders are externally rotated and engaged before starting to lift. Make sure your core is engaged before the legs start pushing the ground. Thanks to your work on SLIPS both will be easier to feel. Today is an excellent day to go for a super heavy lift, today we go for max load. However have no expectations with load other than lifting heavy and having fun. Keep adding weight while your mechanics are proper, and stop when they go. Athletes new to the deadlift can use the option below to develop technique.


OPTION for SLIPS

Let's go back to our breathing routine. Today is breath only through your nose SLIPS. This also applies to the rest period. Duct tape your mouth as needed --or use micropore tape as one of our sensible readers wisely suggested. The purpose here is to get you used to nose breathing and to decrease anaerobic fatigue --a.k.a. the burn.


For twenty minutes, cycle through:


Max Back Scale per leg

Max Front Scale per leg

Max L-sit hold from the floor

Max Gymnastics Plank Hold

Max Handstand Hold

1:00 pigeon per side


On the holds, the set ends when you lose the position or when your hunger for air is too high. Keep your mouth shut during the rest and let your breathing come back to normal before starting the next hold.


OPTION for Deadlifts

5-7 SuperSets

12 Barbell Hinge Wall Taps

10 Banded Good Mornings

8 Banded Deadlifts

rest as needed between supersets

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