CrossFit | 200128
Tuesday

200128

Workout of the Day

63

Front squat 5-5-3-3-3-1-1-1-1 reps

Practice SLIPS for 20 minutes.

Post loads to comments | Compare to 190826.

Comments on 200128

64 Comments

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Kury Akin
May 19th, 2020 at 5:48 pm
Commented on: 200128

Clocked up about 15 minutes of Acevedo's SLIPS practice done before FS. Needed a little push up on the pistols. Need all the warm up I can get at 44. The FS warm ups really helped my form.

FS@ 75. 80. 85. 87.5. 90. 92.5. 92.5. 92.5. 95kg (1RM is 110 from 2013)

Prev. only managed 5s and 3s @ 65. 70. 75. 77.5. 80kg before tweaking my back.

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Nate Gordon
March 30th, 2020 at 9:18 pm
Commented on: 200128

185-225-235-245-255-265-275-285(f)-275

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Manchild Manchild
March 4th, 2020 at 5:45 pm
Commented on: 200128

E2MOM, and did SLIPS


2x135,

3x165,

4x190


(all were pretty tough, but try going up a little on 1's)

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Fabian Delaflor
February 20th, 2020 at 1:29 am
Commented on: 200128

135 x 5s

150 x 5s

160 x 3s (last rep was a fail)

165 x 1s

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Giuseppe Petrillo
February 19th, 2020 at 7:45 pm
Commented on: 200128

100-106-110-116-120-124-130-135-140 kgs

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Jeff Chalfant
February 18th, 2020 at 11:16 pm
Commented on: 200128

205-205-225-225-225-245-255-265-275 (pr)

compare to was 185x5s,205x3s,and 225x1s


I usually instruct my students to treat workouts like this as work days not PR days but damn did I feel good today! I set today up as a work day thinking I would do singles at 245 but that felt pretty easy! (I also tell them that PRs don’t always present themselves when you expect them)


Belt used for the final lift only. Lifting shoes and knee sleeves today.


Did stiff/stiff presses to handstand for ten minutes and freestanding practice for ten minutes afterward.


40/193/69”

(edited)
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Cy Azizi
February 9th, 2020 at 7:41 pm
Commented on: 200128

135,145,155,165,175,185,195,206(F), 205(F)

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Mike Scott
February 6th, 2020 at 7:50 pm
Commented on: 200128

5 x 95, 115

3 x 135, 155, 175

1 x 195, 205, 215, 225

Started off very light with no intention of going too heavy for the singles but ended up finishing ten pounds heavier than last time on last single.

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Allan Smith
February 6th, 2020 at 5:29 pm
Commented on: 200128

135,155,175,175,180,185,185,185,185

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Coastie Nick
February 4th, 2020 at 10:21 pm
Commented on: 200128

135-155-185-205-225-235-245-255(F)-255


Tied PR

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Adam King
February 4th, 2020 at 6:58 pm
Commented on: 200128

Completed 2020-02-04

135-135-155-155-155-175-185-195-175

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Hank McKibban
February 3rd, 2020 at 8:09 pm
Commented on: 200128

155-175-185-205-210(2)-215(f)-195-205-210

190906: 155-175-185-195-205-215-225(f)-205-215

170919: 185-190-195-200-205(2)-210x3-215(f)-205

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Mja 204
February 1st, 2020 at 5:48 pm
Commented on: 200128

85kg, 90kg 5 reps

95kg, 100kg 3 reps

105kg, 105kg 105kg, 100g 1 reps

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Aleksei Konobeevskikh
February 1st, 2020 at 12:42 pm
Commented on: 200128

Performed this complex and was able to update his personal record. The last approach was 170kg. My bodyweight of 91kg

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Morgan Greene
January 30th, 2020 at 9:24 pm
Commented on: 200128

185-205-225-245-255-275-295-295-300

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Amedeo Alessio Cerea
January 30th, 2020 at 8:04 pm
Commented on: 200128

No time for better work

60-65-70-75-80-85-90-95F

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Eric Love
January 30th, 2020 at 6:27 pm
Commented on: 200128

Kilos

50, 60

70, 80, 80

85, 87, 89, 85


check


thanks coach

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Tom Perry
January 30th, 2020 at 3:36 pm
Commented on: 200128

58 / 175

6 sets of 5 at 125 -- highest weight since replaced hip dislocation

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Ethan Money
January 30th, 2020 at 11:38 am
Commented on: 200128

100-100-125-125-150-155-160-165

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Jeffrey Howard
January 30th, 2020 at 2:28 am
Commented on: 200128

185-205-225-245-255-265-275-285-295

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Michael Hembree
January 29th, 2020 at 10:36 pm
Commented on: 200128

135/155/165/185/205/225/225/225/225

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Terence Kealey
January 29th, 2020 at 7:41 pm
Commented on: Diabetes, Part 2: The Causal Role of Raised Insulin

Malcolm: how do you respond to Roy Taylor's idea that type 2 DM is caused by excessive deposition of fat in the islets of langerhans?

Terence

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Kevin Marshall
January 29th, 2020 at 7:19 pm
Commented on: 200128

In lbs 225, 235, 245, 255, 260, 270, 275, 280, 290PR!

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Jeffrey White
January 29th, 2020 at 5:53 pm
Commented on: 200128

34/M/180lbs


135(5)-185(5)-205(3)-225(3)-235(3)-255(1)-275(1)-285(1)-295(1)

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Bradley Haley
January 29th, 2020 at 4:39 pm
Commented on: 200128

135-155-165-175-185-195-205-215-225

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Sam Meixell
January 29th, 2020 at 12:42 pm
Commented on: 200128

65-85-105-125-135-145-155-165-175

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Joseph Ybarra
January 29th, 2020 at 1:37 am
Commented on: 200128

M/19/159/5'8"

5 x (105-115) 3 x (135-155-185) 1 x (190-195-200-205)

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Tripp Starling
January 29th, 2020 at 1:29 am
Commented on: 200128

95-115-135-145-150-155-165-175-180

SLIPS✅

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Stacey Thompkins
January 28th, 2020 at 10:48 pm
Commented on: 200128

M/45/6'2"/185#


Modified to DB goblet squats used rx'd rep scheme

100/110

120/125/130

140/150/155/160(F)

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Russell Albrycht
January 28th, 2020 at 10:45 pm
Commented on: 200128

135/145

155/165/165

175/185 deep enough?/185/185

Struggled with plates hitting the safety bars


Last time:

95/115

135/135/145

165/165/175180f

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Troy Work
January 28th, 2020 at 10:20 pm
Commented on: 200128

First workout back since bronchitis. 4 rounds 0:30 on/ 1:30 off db squats

40#

11-8-9-8

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Derek Eason
January 28th, 2020 at 10:16 pm
Commented on: 200128

Derek Eason

CrossFit Train 97333

Corvallis, Oregon



100-105-110-120-135-140-140-140-140kgs.



135kgs. (297lbs.) for 3 reps was a PR!




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Shane Azizi
January 28th, 2020 at 10:12 pm
Commented on: 200128

135, 155, 185, 205, 210, 225, 235, 245, 245 Rx

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Christian Simpson
January 28th, 2020 at 9:01 pm
Commented on: 200128

Rx

Warm-up: 45# x10/95x5/115x5

135/145/155/160/165/170/175/180/190

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Nicole Deaver
January 28th, 2020 at 8:55 pm
Commented on: 200128

Front squats

5@ 95/115

3@ 125/135/145

1@ 155/155/155(PR)/160(F)

* Barefoot


Matched my PR from compare to, plus got 3 reps today instead of 2.

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Jade Teasdale
January 29th, 2020 at 5:56 pm

I was so close to 160. Had it high enough couldn’t drop fast enough! No rack; so I’m power cleaning!

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Steve Day
January 28th, 2020 at 8:38 pm
Commented on: 200128

SLIPS - 20 min


Dumbbell Front Squat work with a pair of 50s


Will do some barbell front squats tonight...

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Steve Day
January 29th, 2020 at 12:27 am

Front Squats

5s- 135/155

3s- 175/185/195

1s- 205/215

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Jade Teasdale
January 28th, 2020 at 8:27 pm
Commented on: 200128

Regular Plates! No Rack!

5-5-3-3-3-1-1-1-1

(5s)95-105-

(3s)115-125-135-

(1s)145-155-

165(3F pwr. cln)-

160(3F pwr. cln.)-

155 (2F pwr. cln.) nailed it 3rd try

155 (nailed pwr. cln F front sq.) 

Went up on toes! 😡

155 got it 2nd try!


155 up 4X! PR PWR CLN X4 😂

PR FRONT SQ. X3 🔥😃 

I’m stoked! 145 was my old pwr. cln. PR. 


145-155-155-155(1s)

134#s(weighed this morning)/22/F/5’5”

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Jade Teasdale
January 28th, 2020 at 8:34 pm

Persistence & Practice pays off!

Wearing nanos...no heel! Always love gymnastics & despise weight lifting! But hitting PRs is so fun!!! Also, mobility & squat work pays off! & having a good warm-up! 😉🤣 Ran out of time for SLIPS...got to get to work! I might do it later tonight!

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Nicole Deaver
January 28th, 2020 at 8:56 pm

Nice work & Congratulations on the new PR!

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Tripp Starling
January 29th, 2020 at 11:00 am

💪🏻!

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Jade Teasdale
January 29th, 2020 at 5:58 pm

Thanks 😊!

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Charlie Pokorny
January 28th, 2020 at 6:47 pm
Commented on: 200128

Front squat - 5 reps: 225 - 245

3 reps: 255 - 265 - 275(2+f)

1 rep: 285 - 295(f) - 285(f) - 285(f)

Started off OK and then...

For SLIPs did Juan's flow (thank you Juan!)

m/51/5'11"/200#

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Steven Odom
January 28th, 2020 at 5:42 pm
Commented on: 200128

Rx’ed

135-185-205-215-225-230-245-265

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Dave DeCoste
January 28th, 2020 at 4:39 pm
Commented on: 200128

Did SLIPS first.

135-160-185-195-205-215-225-235-235

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Michael Arko
January 28th, 2020 at 4:35 pm
Commented on: 200128

All bars from the ground (mostly squat clean), SLIPS elements mixed between sets.


100-110-120-130-140-1450-150-155-155 (PR for both clean and squat)

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Jim Rix
January 28th, 2020 at 3:14 pm
Commented on: 200128

155-165

175-180-180

185-190-195-195#

about 15 min of SLPs

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Celival de Jesus Nunes
January 28th, 2020 at 2:49 pm
Commented on: 200128

Front Squat

5x 60kg

5x 100kg

3x 110kg

3x120kg

3x130kg

1x 140kg

1x 150kg

1x 160kg

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Andrea Ferendeles
January 28th, 2020 at 1:11 pm
Commented on: 200128

70 80

90 90 90

100 100 100 100 kg

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Claire Fiddian-Green
January 28th, 2020 at 12:07 pm
Commented on: 200128

Front Squats: 5@ 105#, 115. 3@ 125, 130, 135. 1@ 140, 145, 150, 155 (F).

SLIPS for 20 minutes.

Compare to 190826: Front Squats: 5@ 95, 105. 3@ 115, 115, 120. 1@ 125, 130, 135, 135.

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Jim Rix
January 28th, 2020 at 3:15 pm

Outstanding! Nice progress!

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Claire Fiddian-Green
January 29th, 2020 at 1:36 am

Thanks, Jim!

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Sebastien Fitzpatrick
January 28th, 2020 at 11:49 am
Commented on: 200128

255 - 275lbs(PR)

295(PR) - 275 - 275lbs

285 - 285 - 285 - 285 - 315lbs(F)


I’ll get that 315lbs next time 😑

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Antonio Albano
January 28th, 2020 at 9:43 am
Commented on: 200128

Front box squat

20-20-30-30-30-50-50-50-50 kg

Slips 4 RDS in Tabata style

1min scales

2min L sit

3min handstand holds

4min side plank

Then 4 minute of stretching

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QiHui Xing
January 28th, 2020 at 5:16 am
Commented on: 200128

174CM/74KG:100(5)-105(5)-110(3)-115(3)-120(2)-122(1) KG.

https://youtu.be/LdcwS5bpDhA

(edited)
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Chris Sinagoga
January 28th, 2020 at 2:43 am
Commented on: 200128

Champions Club Scaling Notes


RANT

Kobe man. Catch you guys tomorrow.

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Nicole Deaver
January 28th, 2020 at 8:57 pm

😔

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Kyungtaek Kang
January 28th, 2020 at 2:42 am
Commented on: 200128

45세/180cm/93kg/CFHIM 강경택

95-145-195-215-235-255-275-285F-275LB

팔 수술 후 125일 후 Front Squat

중국 후베이성 우한(武漢) 시민들 위해 기도합니다.

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Juan Acevedo
January 28th, 2020 at 2:13 am
Commented on: 200128

INTENDED STIMULUS

.

Heavy day! This is a fun day. Two main ways to attack this. You can go for total volume or for total load. In the first one we want to find the heaviest single we can. That means all the previous sets are sub-maximal and you are just building to that super heavy single. If you were scoring this, that big lift would be your score. If you are going for volume we are going to lift heavy on every set, 5's and 3's included. If you were scoring, your score would be the sum of all lifts. They are not maximal lifts, but they are close. Both avenues are productive, both will get that heavy stimulus that we want. If you aren't feeling super fresh go for that heavy single. If you are ready to work today get that volume on! Whatever you do keep this in mind: how you move on your warm up sets is how you move on your heavy sets. Don't wait for the bar to get heavy to work on your bracing and your mechanics. Focus on this from the first rep to the last. Also, focus only on the rep at hand: channel your zen, full attention.  For athletes struggling with form remember this: loading a movement challenges and reinforces whatever motor pattern you are capable of, so loading crummy mechanics will challenge and reinforce them. If you need to develop your technique that should be your focus today. The options below might help you!


▶ OPTION for Front Squats

5 sets of

5 Frankenstein Squats + 5/5 Frankenstein Forward Lunges (technique bar)


then 


4 sets of

2 Superslow* Frankenstein squat 

60 seconds preacher stretch


*20 seconds descent and 20 seconds ascent


then


3 sets of 

3 3-pause front squats


Pauses are at: parallel, bottom and parallel. This will give the coach a chance to adjust mechanics. 


then


Spend 10 minutes building to a set of 5 squats with the best mechanics your athlete can produce today. 



▶ OPTION SLIPS FLOW

Today we are going to start building on a full flow. This should be super fun:


PART A

3 sets per leg. 

Front Scale Leg Lifts

5 Front Scale to Back Scale Transitions


Do without breaks and without putting the foot on the floor. 


PART B

5 sets per leg

5 Back Scale to Handstand (use wall as needed)


PART C

5 sets per leg

5 Forward rolls to pistol squat

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Adam Coleman
January 28th, 2020 at 10:30 pm

Considering the intended stimulus, how long do you suggest resting between sets on the front squat ? These heavy workouts have a tendency to get away from me time-wise, and with 20 minutes of SLIPS to boot.

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David Swicegood
February 22nd, 2020 at 10:43 pm

Skipped the slips, due to time. Followed the front squat option workout, though. Ended up at 125 lbs for a solid 5 squats. Could have gone to 135 but, again, ran out of time.

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Bryan Rosen
January 28th, 2020 at 1:31 am
Commented on: 200128

Warm up for 200128:

GENERAL WARM-UP


2 rounds for 30-seconds of:

Rowing, running, or biking

Deep mountain climbers

Air squats

Deadlifts*

Hang muscle-clean to a front squat*


*Perform movements with an empty barbell


SPECIFIC WARM-UP


Front squat

20 front-rack elbow rotations

5 Frankenstein squats

5 tempo front squats (3-seconds down, 3-seconds hold, 3 seconds up)

5 front squats


Build-up

Perform 3 to 4 warm-up sets of 5 reps. One may wish to follow this build-up:

Set 1: 40% of 1RM

Set 2: 50% of 1RM

Set 3: 60% of 1RM

Set 4: 70% of 1RM

Set 5: 75% of 1RM (optional)

> The first working set should be 70-75% of 1RM front squat.


SLIPS


L-sits and planks

3 sets of:

30-seconds of an L-sit hold

45-seconds of a side plank hold, right

45-seconds of a side plank hold, left


Stretching

EMOM 12 minutes

Min. 1: Child’s pose

Min. 2 + 3: Couch stretch

Min. 4: Counter balance squats

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Steven Thunander
January 28th, 2020 at 1:24 am
Commented on: 200128

Globo Scale-if you are at a standard commercial gym, your garage, or Globo you should be able to do this as rxed. Have spotters, spotting arms, or bumpers and a place to bail if going for a max. This is best done with bumpers and a place to bail, however.


If without a barbell today use the heaviest dumbbells available (or able to clean from the ground) and do 6 AMRAP sets of front squats with the heaviest dumbbells possible, rest as needed between sets. Unlike back squats, we want to load the quadriceps more here, thus the db front squat sets.

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