CrossFit | 200110
Friday

200110

Workout of the Day

58

Practice SLIPS for 20 minutes

Barbell thruster 1-1-1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments. | Compare to 051127.

Comments on 200110

64 Comments

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Charlie Pokorny
September 29th, 2021 at 6:55 pm
Commented on: 200110


(edited)
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Kury Akin
April 29th, 2020 at 2:01 pm
Commented on: 200110

Did the slips as suggested by Acevedo. Then worked up to 3 thrusters @60kg and 1 @65kg. My wrist was heavily strapped and I've made 75kg before but decided to stop at there today.

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Clint Michael
March 3rd, 2020 at 8:36 pm
Commented on: 200110

SLIPS first. Only had time for 10 sets.

135,155,165,170,175,180,180,185,190,195-fail,

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Giuseppe Petrillo
February 11th, 2020 at 10:20 am
Commented on: 200110

70,75,80,85,90,90,90,90,90,90,90,90 kgs


emom2:30

(edited)
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Jeff Chalfant
January 31st, 2020 at 11:03 pm
Commented on: 200110

185-190-195-200-205-205-205-205-205-210 Lifted every 2 minutes and with a belt after the first or second set. Juans slips as a general warmup and Bryan’s specific warmup and build up. (95-115-135-155-175)

Should’ve eaten more Leading up to this but I was eager to work out!


192/40/69”

(edited)
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Nate Gordon
January 30th, 2020 at 8:48 pm
Commented on: 200110

155-165-175-180-180-185-185-185-185-190-190-195

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Fabian Delaflor
January 27th, 2020 at 10:03 pm
Commented on: 200110

75,85,95,105,115,125,125,125,130,135,135,140

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Cy Azizi
January 24th, 2020 at 5:29 pm
Commented on: 200110

95, 105, 115, 125, 135, 145, 155, 165(F), 155, 155, 155, 155

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Chase Hiland
January 17th, 2020 at 10:02 pm
Commented on: 200110

M/35/5'10"/190


115-125-135-145-155-165-175-185-195-205-215 (PR)-135

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Coastie Nick
January 16th, 2020 at 9:46 pm
Commented on: 200110

95-105-115-125-135-145-155-165-175-180(F)-180-185(F)

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Jade Teasdale
January 16th, 2020 at 3:33 am
Commented on: 200110

Stretching & L-Sits ✅ 

did Tuesday’s (200114) WOD today!

GOWOD mobility 1st (28 minutes)

4 min. each: Scales, Inversions & Planks

12 min. total! Then, front sq. & Push Press work. Thruster Practice!

45-men’s bar-55-60#s & then, working sets of 3 @ 95#s! Lost count of how many sets! The rest of my plates were in a different location.

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Manchild Manchild
January 15th, 2020 at 6:05 pm
Commented on: 200110

E1.5MOM


55# dumbbells


(try 60# dumbbells next time)

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Byron Hills
January 15th, 2020 at 4:21 am
Commented on: 200110

135-140-140-140145-145-145-150-155-160F-155-155F

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Il Xlll
January 15th, 2020 at 3:34 am
Commented on: 200110

@kg


60 - 60 - 80 - 80 - 80 - 80 - 80 - 80 -80 - 80 - 90(failed) - 90(failed)

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Christian Simpson
January 15th, 2020 at 12:45 am
Commented on: 200110

Warm-up 45#/65/95

115/125/130/135/140/145/150/155/160/

165f/155f/155

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Antonio Albano
January 14th, 2020 at 11:04 am
Commented on: 200110

Slips

4:00 alternating scales front and back

4:00 L sit pratiche interval 20/10

4:00 frog stand interval 20/10

4:00 plank interval 50/10

4:00 stretching

Box thrusters 50 kg 1x 12

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Morgan Greene
January 13th, 2020 at 9:06 pm
Commented on: 200110

95-115-135-155-175-185-195-200-200-205-210(f)-205

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Jeffrey Howard
January 13th, 2020 at 1:35 am
Commented on: 200110

135-145-150-145-145-140-135-135-140-145-140-140


Shoulders were pretty sore going into this one so I stayed lighter and focused on a challenging weight that I could still efficiently move without pressing early or having a slow lock out.

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Ryan Cook
January 12th, 2020 at 11:34 pm
Commented on: 200110

Did sets of 8 as I'm still grooving in the motion. Built to 125# then stalled. 3 at 125# then 3 at 95#

Question for other people-On SLIPS day what level of intensity are you going for?

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Hank McKibban
January 12th, 2020 at 7:33 pm
Commented on: 200110

SLIPS

135-155-165-175-180(f)-175-180-185-190(f)-175(f)-165-170

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Ben Hosking
January 12th, 2020 at 3:42 am
Commented on: 200110

50,60,60,62.5,70

72.5x6


33/m/178cm/104kg

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Shaun Stapleton
January 11th, 2020 at 11:11 pm
Commented on: 200110

35/195/5’9/M


165-175-185-195-205-215-220-225-230-235


PR

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Eric Love
January 11th, 2020 at 7:00 pm
Commented on: 200110

Slips - check


Th - up to 165


status: skinny, weak

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Michael Arko
January 11th, 2020 at 3:00 pm
Commented on: 200110

No time yesterday. Completed today, Saturday 1/11 (rest day) instead.


90-95-100-105-110-115-120-125-130-135-140*-x**


*140 required 2 attempts. 1) fail after got TOO deep on the squat; 2) "success" but not really deep enough on the squat (over-compensated).

** x - reset to 135lbs and failed from fatigue.


I don't think I've ever attempted a thruster bigger than 115lbs before; overall this was a good day.

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Steven Odom
January 11th, 2020 at 2:24 pm
Commented on: 200110

Rx’ed

115-135-145-155-165-175-185-190(f)-190-190(f)- 190(f)- 190(f)- 185

2nd attempt in the afternoon:


135-155-165-175-185-185-195-195(f)-196-195-195-200(f)


followed by:

5 thrusters @175

5 thrusters @165

5 thrusters @155

800m run

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Derek Eason
January 11th, 2020 at 5:52 am
Commented on: 200110

Derek Eason

CrossFit Train 97333

Corvallis, Oregon


SLIPS:

1:00 Straddle Stretch

1:00 Pike Stretch

Every :30 for 5 minutes:

Bent-Bent-Bent Press to Handstand

Every minute for 5 minutes:

Bent Arm Pike Press to Handstand

5 minutes of Stiff-Stiff Straddle Press to Handstand Practice

3 sets of :10 L-sit on the Floor



Barbell Thruster:

185-190-195-200-205-210-215-220-225-230-225-235lbs.


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Tripp Starling
January 11th, 2020 at 12:49 am
Commented on: 200110

Warmed starting with 1 rep at 65# going up by 10# to 135#

135-135-135-145-145-145-150 elbow started hurting so stopped there


jackie: 6 @ 60#, 6 @ 70#

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Js Smith
January 11th, 2020 at 12:49 am
Commented on: 200110

Scaled to 20min SLIPS practice- subs: boat pose for l-sits & tripod for inversions

4x5reps bar thrusters-  45/45/55/55#

Feeling little tired so stopped there.  Think 1rm is only 70# so not bad! 😅

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Terence Kealey
January 10th, 2020 at 11:00 pm
Commented on: The Link Between Depression and Diabetes: The Search for the Shared Mechanisms

Having read Tim Noakes's brilliant yet also depressing demolition of the cholesterol story, it was a relief to read a piece so judicious and balanced and so obviously seeking the facts dispassionately where they could be found and noting where we were still ignorant.

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Stacey Thompkins
January 10th, 2020 at 10:55 pm
Commented on: 200110

M/45/6'2"/185#


135/140/145/150/155/160/165/170/175/180/185/190(F)

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Nathaniel Robichaud
January 10th, 2020 at 10:18 pm
Commented on: 200110

Been playing catch-up with WODs. Did yesterday's WOD instead of slips, then


135-165-195-215-225-235(f)-225

then ran out of time. Oh well

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Troy Work
January 10th, 2020 at 9:30 pm
Commented on: 200110

Slips ✅


EMOM 12

2 DB thruster 40#

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Charlie Pokorny
January 10th, 2020 at 9:27 pm
Commented on: 200110

For SLIPS did scales and the tumbling progression courtesy of Juan.

Squat clean thrusters: 165 - 175 - 185 - 195 - 205 - 215 - 220 - 225 - 230 - 235(f) - 235 - 240(f)

Old PR was 210.

m/51/5'11"/200#


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John Clarke
January 10th, 2020 at 8:08 pm
Commented on: 200110

95-105-115-125-135-135-135-95-95-115-115-115

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Ruben Meier
January 10th, 2020 at 7:52 pm
Commented on: 200110

62.5/65/67.5/70(fail)/67.5 67.5/65/65/65/65/65/65 kg

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Nicole Deaver
January 10th, 2020 at 6:49 pm
Commented on: 200110

SLIPS (I=handstand walks & freestanding practice - turned into cartwheels with my 5 year old)

stretches after thrusters


Thrusters

10-45/10-55/5-65/3-75/2-85/1-95(PR)/1-95#


90# is the heaviest I found in my notes so 5# PR today.

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joseph griffin
January 10th, 2020 at 6:02 pm
Commented on: 200110

In lbs

95, 105, 115, 125, 135, 145, 155, 165, 175, 165, 165, 165

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Eric Fouts
January 10th, 2020 at 5:46 pm
Commented on: Professional Training: Scaling

Question I havent been able to find an answer for.....why is the WoD on here different than all the others I see posted by various athletes and gyms?

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Chris Sinagoga
January 10th, 2020 at 7:43 pm

Eric, each gym (or athlete for that matter) can do any workout they want. CrossFit HQ gives their interpretation of Constantly Varied Functional Movement at High Intensity, and other places give theirs.

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Steve Day
January 10th, 2020 at 5:46 pm
Commented on: 200110

SLIPS

Worked Thrusters with dumbbells and barbell

165lbs was the heaviest I went

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Shane Azizi
January 10th, 2020 at 5:34 pm
Commented on: 200110

135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185, 190 Rx

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Amedeo Alessio Cerea
January 10th, 2020 at 3:55 pm
Commented on: 200110

50-50-55-55-60-60-65-65-70-70

slips Paoli complex

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Hendrik Bünzen
January 10th, 2020 at 3:05 pm
Commented on: 200110

40-45-50-55-60-65-70-75-80-85-90-(95)

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Nathan clukey
January 10th, 2020 at 2:29 pm
Commented on: 200110

135 lbs

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Steven Thunander
January 10th, 2020 at 2:11 pm
Commented on: 200110

Globo scale: if you don't have bumper plates available build to a heavy but controlled single, and use a rack. Dumbbell sub dumbbell thrusters. If you max out the available dumbbells do AMRAP sets. If you are looking for a challenge do these from the floor as "clusters", a squat clean into the thruster movement. SLIPS as rxed.

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Claire Fiddian-Green
January 10th, 2020 at 12:19 pm
Commented on: 200110

5 min stretching

4 min EMOM - 30 second HS hold

4 min EMOM - 30 second front/back scales ea leg

2 min plank hold

Then: barbell thruster 1@ 80 lb., 85, 90, 95, 100, 105, 110, 105x4, 110

Ended with: 3 minutes shoulder stretching with green band tied to rack.

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Dave DeCoste
January 10th, 2020 at 12:07 pm
Commented on: 200110

135-135-145-145-155-155-165-165-175-175-180-185(f)

M/41/5’8”/160

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Kevin Marshall
January 10th, 2020 at 4:16 am
Commented on: 200110

Made 220 one last attempts then couldn’t hit 235 on last one

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QiHui Xing
January 10th, 2020 at 4:14 am
Commented on: 200110

174CM/74KG:(40-50-60-70-80-85-90-95-100-100-100-100 KG)

https://youtu.be/z87NcZDWhQE

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Chris Sinagoga
January 10th, 2020 at 4:13 am
Commented on: Professional Training: Scaling

"And athletes lucky enough to be in the care of such a trainer will find their path to improvement much more efficient and effective than will someone prescribed the same scaling all the time."


I agree with this and since the main site's transition the past year I've been more open to not scaling the same way every time. This also makes retesting really difficult to measure. Our use of Ricky Reps on pull-ups, for instance, almost ensures no two sets will be the same. But it has led to better pull-ups overall. So no complaints.


It still seems to me that an athlete on the fringe of a pull-up or muscle-up (meaning they can do some but not many or consistently) gets a lot of strength benefit from doing kipping variations in a workout. Their arms die out just as much as a an advanced athlete doing strict variations. If there is a "strict" variation in a workout that seems designed to give a good intensity dose, then I like to defer to the kipping movements for fringe athletes. If a workout's purpose is more "for quality" then we stick with strict.


I am definitely a believer in both. From what I have experienced, kipping comes first as a natural progression, then is formalized through the strict, formal expression of a pull-up. So I tend to teach kipping first because the coordination can take longer to get the hang of.


There is nothing cool or exciting about scaling but it might be the most important thing I have in my toolkit as a coach - on par with developing a personal relationship.

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Chris Sinagoga
January 10th, 2020 at 3:36 am
Commented on: 200110

Champions Club Scaling Notes


RANT

Look at this one more than just trying to max out on a thruster, but as about 45 minutes of wishing you would have just stayed in the bed.


PURPOSE

Test out a usually-untested movement with fatigue first (from SLIPS) and then load. And then stamina. 12(!) sets is no joke.


NEW TO CROSSFIT VERSION

As is except try sets of like 20 or even 30. This will keep the weight light and give you a lot of feedback on your technique.


INJURY SCALE

My first thought is to pick either portion of the thruster you can do (squat or press) and go for a max there. If not, pick two of the SLIPS and go at them for 30 minutes. Treat it like your only workout of the day.


TRAINING SCALE

Going for more than 1 rep here - probably more than 5 - for each set would probably be best bet. And pick 1 SLIP to work on for all 20 minutes.


PRACTICE SCALE

As is, just don't be limited by number of sets. Doing 1 rep adds more of a sense of urgency on getting the technique right.


GROUP SCALE

As is, ass reps when needed and L-sit in between for transition prep and Scales for arches prep


WARMUP

Handstand - overhead prep

Pull-up - overhead + hanging from things

Squat - obvs

Hollow hold - overhead prep

Strict knees to elbows - squat descent

Kettlebell swing - core to extremity prep



GENERAL FEAR LEVEL: 5

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JM Banda
January 13th, 2020 at 10:18 pm

Chris what’s your take on splitting for the last round 👀🙄

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Nathan Hutcheson
January 10th, 2020 at 2:30 am
Commented on: 200110

My right shoulder has been sore and trying to take it easy on it. Ideas for injury scale- just heavy front squats and some light overhead work? Was thinking I could also work on being more explosive with coming out of the front squats like the speed of a thruster.

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Juan Acevedo
January 10th, 2020 at 2:40 am

Back Squat Jumps is an idea. 10 sets of 3 @30%

Focus on distribution of weight on feet.

Maybe?

(edited)
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Travis Haley
January 22nd, 2020 at 10:40 am

I love this substitution idea. Thanks, Juan.

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Bryan Rosen
January 10th, 2020 at 1:24 am
Commented on: 200110

GENERAL WARM-UP


2 rounds of:

250-m row

10 scapular pull-ups

25-ft broad jumps

25-ft bear crawl

10 air squats


SPECIFIC WARM-UP


Thruster

Perform 5 reps of each step with an empty barbell:

Front squats

Push press (with front squat-width stance)

Thrusters (with a pause in front rack)

Thrusters


Build-up


Every 90-seconds for 5 sets: 5-4-3-2-2. The last set is approx. at 75% of the anticipated top set of the day.


SLIPS


Scales

EMOM 8 minutes

Odd minutes: Back scale, 30-sec right side

Even minutes: Back scale, 30-sec left side


Stretching

EMOM 12 minutes

Min. 1 & 2: Banded shoulder distraction

Min. 3 & 4: Pigeon stretch

Min. 5 & 6: Couch stretch 

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Huey Kwik
January 10th, 2020 at 3:29 am

For the SLIPS, is it common to only practice Scale and Stretch?

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Bryan Rosen
January 10th, 2020 at 5:26 pm

Nope. But I think that doing fewer movements better and spending more time on fewer movements is better.


I also picked these two because I felt that it fit the best with what we’ve done lately and what’s ahead.

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Juan Acevedo
January 10th, 2020 at 1:21 am
Commented on: Professional Training: Scaling

This is great!

.

The objective of scaling is to progress not to regress.

.

I would add that stagnation is not only only solved by variety. A dedicated coach and a dedicated athlete should be paying attention to be adjusting the scaling options with time. Observation and having a process mindset are key. What I mean is that both athlete and coach have to always be putting the athlete close to their reach area. That it is not solved only with the modifications or variety of movement patterns. It is solved having a long term view on scaling, consistently taking notes on where each athlete is, understanding very well the stimulus of each given workout, understanding the psychological and physiological state of an athlete on a given day. Combining all this information well will determine the best scaling option for an athlete. As this article points out: a default scaling option is always a bad one. Scaling is really the heart of coaching in CrossFit. And Coaching is a learning relationship within two people.

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Rafael Guaraldo
January 10th, 2020 at 1:36 am

"Scaling is really the heart of coaching in CrossFit. And Coaching is a learning relationship within two people."


Well said Juan, thanks for that!

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Juan Acevedo
January 10th, 2020 at 1:11 am
Commented on: 200110

INTENDED STIMULUS

.

"Of the 10 General Physical Skills described by Jim Cawley of Dynamax and used by CrossFit, tumbling enhances at least six: Strength, Flexibility, Coordination, Agility, Balance, and Accuracy." (CatalystAthletics). Last week the CrossFit Training Department made the point that tumbling is one of the many ways we can interpret the Inversion part of SLIPS. Let's play with that today. Check the progressions proposed or come up with your own.


Now, let's move to the thrusters. It is a heavy day, and we have a good amount of singles. Today don't decide in advance if you're going for max volume or for max load. Get to that bar and focus on your movement and get ten massive singles. Let your mechanics and how you feel dictate the load. A critical aspect of the thruster is that it will punish weak front squats mechanics harshly. Focus on having that bar as far back in your neck as possible and coming out of that squat in the most vertical position you can. If your max push press is very different from your thruster, your squat needs some love. Today will give you good info regarding this aspect. Athletes learning the mechanics or needing some movement work can use our option below.


HAVE FUN!


Fancy SLIPS

Let's get silly and Fancy!

Start with two sets of

▶ 20 seconds back scale per leg

▶ 20 seconds front scale per leg (or pistol hold at bottom)


then


Let's roll! (progression designed by Carl Paoli)*

▶ 5 forward rolls from pike position

▶ 5 forward rolls from pike position with feet on a wall

▶ 5 forward rolls from wall-facing handstand hold

▶ 5 forward rolls from a freestanding handstand


* Go through the progression. Once you find the movement that it is right at your limit, stay there, and focus on really slowing it down. Your objective is to make this look slow and smooth.


then


3 max L-sit/tuck hold from boxes.




OPTION for Thrusters

3 sets with an empty barbell and no breaks

20 seconds active front squat hold at the bottom

10 kneeling barbell strict presses from behind the neck


then


3 sets with an empty barbell and no breaks

10 Frankenstein squats

10 kneeling barbell strict presses from front rack


then

3 sets (light to moderate)

5 3-pause front squats*

5 pause push presses*


*Pauses are at the bottom, parallel on the ascent, and dip jerk position at the top. One second per position. The focus is on staying engaged on the legs throughout the lift.

**Pause is at the bottom of the dip. This should be pretty much the same height as the last pause of the squats. The focus is on staying upright and keeping the weight evenly distributed on the feet.


then


6 - 10 sets

5 thrusters


While your mechanics are proper, LOAD IT UP!


(edited)
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Juan Acevedo
January 10th, 2020 at 3:24 am

Here's video for tumbling: https://youtu.be/pazmmY9eQaw

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Charlie Pokorny
January 10th, 2020 at 9:29 pm

Thank you for the tumbling suggestion and the video - very helpful! This was my first time doing rolls in 5+ years of crossfit and I really appreciated it!

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David Swicegood
January 30th, 2020 at 1:14 am

Did Rx today. Focus was on keeping right shoulder properly engaged. Good ab engagement & posterior chain.


105

115

135

135

135

135


140

135

135

135

135

135

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