✅
165-185-205-225-235-245-255-225-235

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

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

Did SLIPS first
295, 315, 335, 385, 405, 405

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 

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

Completed 2019-12-20
185-215-265-295-315(f)-315(f)

Slips 20’
Deadlifts: 15lbs (5x), 200lbs (3x), 210lbs (3x), 220lbs (1x), 225lbs (1x), 225lbs (1x)

M/35/5'10"/190

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

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

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%.  

???

315-335-335-345-355-365

405x 5
435x 3
445x 3 
455x 1
465x 1
475x 1

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.

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

365-375-385-395-405-415

Rx’ed 
275-305-325-345-365-385

195-245-295-315-335-365 

225
250
275
300
350
375

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.

5x 255#, 275#
3x 305#
1x 310#, 325#, 335#
all overhand grip but last one which was alternating. 

SLIPS 20 min.
80kg(5), 90kg(3), 100kg(3), 110(1), 120(1), 130(1)

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! 

35/195/5’9/M

PR, 465

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.

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!

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.  😤

SLIPS ✅
205-225-245-255-265-275

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.

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

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

Warmup:
1mi run
5min bike
5min row

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

M/45/6'2/ 180#

Trap bar version like last time
330#
350/365
380/390/405

Practiced muscle ups 15 min
205,215,225(5reps)/235(3)/240(3)/255(1)
/265(1)/275#(1)

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.

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

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

Slips - check

dl (kg)
80-90-100-110-120-130

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

"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.

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.

110/120/130/140/147.5kg

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!

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

225-250-275-285-295-300

M/35/5'9/155

295-335-335-365-385(PR)-405(PR)
I haven't deadlifted 400+ pounds since my football days 10 years ago, WOOOOOOOHOOOO!!!

20 min SLIPS, 4-5 min on each
245
265-275
275-280-265#

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

M/38/5'4/160
205x5, 225x3, 245x3, 275x1, 285x1, 290x fail.

M/49/6’6”/205
145#-160#-165#-170#-175#

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:)

Amazing article!

5 x 235lbs
3 x 255, 255lbs
1 x 285, 295, 305lbs

Downstream isn’t upstream. 

This analogy by Dr Fung is easy to understand. 

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

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

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.

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

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. 

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