CrossFit | 191227


Workout of the Day


Practice SLIPS for 20 minutes.

Back squat 5-5-5-5-5 reps

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Elbow Muscles, Part 1

Elbow musculature
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Prof. Timothy Noakes provides evidence in support of Nina Teicholz’s argument that “the story of nutritional science is not, as we would expect, one of sober-minded researchers moving with measured judicious steps.” Teicholz claims it instead falls under “the ‘great man’ theory of history, whereby strong personalities steer events using their personal charisma, intelligence, wisdom, or wits.” According to Noakes, these qualities are precisely what allowed Ancel Keys to convince his colleagues to support his diet-heart and lipid hypotheses — even when the science did not.

Read MoreIt’s the Insulin Resistance, Stupid: Part 10

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Kury Akin
April 13th, 2020 at 1:27 pm
Commented on: 191227

90, 92.5, 95, 97.5, 100kg + SLIPS 40*30 seconds (30 before, 10 after)

85, 87.5, 90, 92.5, 95kg previously

SLIPS are definitely having an impact on leg strength, balance and breathing.

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Evan Saber
April 11th, 2020 at 2:58 pm
Commented on: 191227






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Clint Michael
February 18th, 2020 at 2:58 am
Commented on: 191227

SLIPS first

185, 225, 230, 230, 230

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Nate Gordon
January 18th, 2020 at 7:16 pm
Commented on: 191227


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Mike Scott
January 18th, 2020 at 4:12 am
Commented on: 191227

135, 165, 185, 205, 225(x3)

Getting back into it after a lot of time off over the winter

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Jeff Chalfant
January 17th, 2020 at 3:48 pm
Commented on: 191227


SLIPS general warmup EMOM: 4 rounds/20m

:15 each side front/back scale

:15 L sit

:60 stiff/stiff press/lower practice

:30 rear plank

:30 deep squat hold

Did Bryan’s specific warmup but only 2 rounds, and 7-5-4 build up @135-185-235

Compare to was: 245-255-265-275-285 and the last 2 were with wraps. No knee wraps needed this time and 265 felt easy.


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Jeff Chalfant
January 17th, 2020 at 3:54 pm

Lifted every 3-4m

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Fabian Delaflor
January 11th, 2020 at 6:05 pm
Commented on: 191227


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Cy Azizi
January 9th, 2020 at 6:40 pm
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Adam King
January 3rd, 2020 at 5:25 pm
Commented on: 191227

Completed 2020-01-03


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Brandon Myers
January 1st, 2020 at 1:20 am
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Benjamin Schill
December 29th, 2019 at 11:20 pm
Commented on: 191227


5-3-1 Programming, so…




Prev (All low bar):






185/225/225/245 (Fail for depth)/225

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John Rossetti
December 28th, 2019 at 10:48 pm
Commented on: 191227

54 YOM 5’6” 219







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Christian Simpson
December 28th, 2019 at 8:01 pm
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Alex Pham
December 28th, 2019 at 4:56 pm
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Tripp Starling
December 28th, 2019 at 3:03 am
Commented on: 191227


slips ✅

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Fred Pinho
December 28th, 2019 at 2:54 am
Commented on: 191227

W armUp: back Scales

100- 130kg

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Ben Hosking
December 28th, 2019 at 1:54 am
Commented on: 191227



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Shane Azizi
December 27th, 2019 at 10:34 pm
Commented on: 191227

225, 235, 245, 255, 265 (X3) Rx

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jr Wild
December 27th, 2019 at 10:13 pm
Commented on: It’s the Insulin Resistance, Stupid: Part 10

Thank you for this series, Prof. Noakes. It really closes the circle for me. Coincidently, there is one thing in common for the two of us; the nutritional change started with the book “new Atkins, new you”. I started (unlike you) with zero background, but the book changed everything (including new lite version of me permanently -10kg).  After Taubes and Teicholz and many hundreds of other things, this series connects the remaining dots for me.

This phrase is endorsed to several people, but let’s give it to war time German propaganda minister Göring: “if you repeat a lie often enough, the people start believing in it; finally, you believe in it yourself”. Let’s re-dedicate this to Mr. Keys.

The harm his “lies” is still causing to us, is tremendous.

The one mighty commercial force mentioned by Teicholz, P&G and Crisco support to the AHA, bear its fruit the same year Keys started with AHA 1961. Pandoras box for “healthy” poly-un-stable fats was opened, and the devil is still at large. With official recommendation everywhere ever since. Best ever snake-oil marketing…by PUFAgiant P&G.

The unsung hero -close to it -is Reaven; luckily, others have built upon his work, when he kind of gave up halfways.  My personal health focus shall be on triglycerides and HDL (and hypertension and belt length) before something trustworthy appears, thanks to this series. If I ever take OGTT again, it must include insulin response, why else bother to drink 75g of glucose?

Seeing the insulin response, a ’la dr. Kraft, reveals the hidden insulin resistance / over-excretion status, long before blood glucose fails.

Thank you once more,


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Timothy Noakes
March 18th, 2020 at 7:45 pm

Thanks JR. Hope you enjoy the continuation of this series. Best wishes Tim

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Ryan Cook
December 27th, 2019 at 10:01 pm
Commented on: 191227

Did Bryan's warm up

super helpful with rom

then sets up to 175

Did sets of 10

then 10 minutes of double under practice

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Steven Odom
December 27th, 2019 at 9:26 pm
Commented on: 191227


205-225-275(didn’t break 90)-245-245

Been gone on vacation all week and into next week!

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Ruben Meier
December 27th, 2019 at 9:12 pm
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Charlie Pokorny
December 27th, 2019 at 8:51 pm
Commented on: 191227

SLIPS: Accumulated 5 min scales, 2.5 min L-sit, 4 min HS practice (working on freestanding HS), 4 min planks

Back Squat: 225 - 245 - 265 - 275 - 285(4+f)


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Bridget Deschner
December 27th, 2019 at 8:18 pm
Commented on: 191227

Back squats

5x5 @ 135#

6 min of SLIPS in between sets

Was trying to go nice and deep on the squats, so kept it on the lighter side. Did the TGU workout yesterday... Boy, did those SLIPS burn!

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Hank McKibban
December 27th, 2019 at 7:44 pm
Commented on: 191227

Kgs: 100-110-120(4)-110-100

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Morgan Greene
December 27th, 2019 at 7:43 pm
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Shaun Stapleton
December 27th, 2019 at 7:12 pm
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Antonio Larco
December 27th, 2019 at 6:56 pm
Commented on: 191227

225. 255. 275. 305. 325fail

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Kevin Marshall
December 27th, 2019 at 6:31 pm
Commented on: 191227

Worked to a heavier 5 got to 255.

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Steve Day
December 27th, 2019 at 6:06 pm
Commented on: 191227


Back squat 5x5

205 lbs all sets

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Diego A Castro
December 27th, 2019 at 6:06 pm
Commented on: 191227

155 - 175 - 175 - 175 - 185 lbs.

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Jeffrey Howard
December 27th, 2019 at 5:44 pm
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Nicole Deaver
December 27th, 2019 at 5:36 pm
Commented on: 191227

1st : 1 mile family jog & 10mins stretching

I went for slightly lighter squats today and added more reps

Back squats

10-135#/ 5-155/ 10-135/ 5-155/ 10-135/ 5-155/ 10-135

Scales & various planks btwn sets, L-sits & handstands after

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Steven Thunander
December 27th, 2019 at 5:34 pm
Commented on: 191227

Globo scale: as rxed. Use spotters, spotting arms, or bumpers for bailing for safety. If you only have a Smith machine load that up and use it, then do some single leg work afterwards. It's not the best but it will have to do here. If you only have dumbbells today do either sets of Bulgarian split squats, lunges, or pistols, increasing weight each set. Pick the most difficult move of the 3 and do that. If you max, do AMRAP sets. SLIPS as rx.

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Claire Fiddian-Green
December 27th, 2019 at 5:20 pm
Commented on: 191227

Bryan Rosen’s warm up.

Then 10 min EMOM 10-20 sec L-sits on parallettes and 10 min EMOM 30-sec front and back scales alternating legs.

Back Squats: 5@ 125 lb., 130, 135, 135, 140. Added 4@ 145 and 2@ 150.

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joseph griffin
December 27th, 2019 at 3:35 pm
Commented on: 191227



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Nathan clukey
December 27th, 2019 at 2:16 pm
Commented on: 191227

135-145-145-145-145 lbs.

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QiHui Xing
December 27th, 2019 at 7:33 am
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Chris Sinagoga
December 27th, 2019 at 3:31 am
Commented on: 191227

Champions Club Scaling Notes


Lately I've been doing less of a general warmup on max effort days and just beating people to death with technique for about 20 minutes before getting into working sets. The SLIPS also provide a good thing to do between sets

PURPOSE: since there's only 5 sets, then it's probably finding our true 5 rep max. Or just to develop a little more stamina than a 1-rep max would bring.

NEW TO CROSSFIT VERSION: do like 10 or 20 reps each set instead of 5.

TRAINING SCALE: as is, but you can also add a stamina factor (or, more of a stamina factor) if you play around and limit the rest between sets.

PRACTICE SCALE: pay extra attention to the SLIPS and how they relate to the back squat.

Scale - arches in the feet

L-sit - pulling from a hips perspective and strength in the transition position (bottom of squat)

Inversion - descent of the squat

Plank - manually creating tension in the shoulders while midline is already under tension

GROUP VERSION: as is, SLIPS in between

INJURY VERSION: Pick one of the SLIP you can do and practice for a half hour. Then stretch.

WARMUP: SLIPS and light sets


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Bryan Rosen
December 27th, 2019 at 1:58 am
Commented on: 191227

Warm-up for 191227:


Foam roll adductors for 30-60 seconds per side

Squat hold for 30-60 seconds


3 rounds of:

10 slow and controlled bird dogs

5 glute bridges

5 slow and controlled goblet squats

5 jumping air squats


Back squat

With an empty barbell, perform 5 reps of each:

Tempo back squat (3s down, 3s hold, 1s up)

1 1/4 back squat

Back squat


Build up to first working weight by performing reps of 10-7-5.



EMOM 10 minutes

20-seconds of an l-sit


EMOM 10 minutes

Odd minutes: Front scale, 30-sec right side

Even minutes: Front  scale, 30-sec left side

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Bryan Zarnett
December 27th, 2019 at 2:01 am


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