Workout of the Day


Practice SLIPS for 20 minutes.

Thruster 3-3-3-3-3-3-3 reps

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"Growing Epidemic": 24% of Young Adults in U.S. May Have Prediabetes, CDC Says


“In the United States, nearly 1 in 4 young adults (24 percent) and close to 1 in 5 adolescents (18 percent) have prediabetes, according to a new report from the Centers for Disease Control and Prevention. A CDC official described these numbers as ‘evidence of a growing epidemic.’ Someone with prediabetes has a blood sugar, or glucose, level that is higher than normal but not high enough for a diabetes diagnosis. But health experts say that some of the damaging effects of diabetes — on the heart, blood vessels and kidneys, for instance — can begin with prediabetes. … Although people with prediabetes often go on to develop full-fledged diabetes, that’s not inevitable. Lifestyle changes — such as more exercise, weight loss and healthier eating — can bring blood sugar levels back to normal.”

Read the article"Growing Epidemic": 24% of Young Adults in U.S. May Have Prediabetes, CDC Says

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Kang Gyeong Ho
February 17th, 2022 at 10:38 am
Commented on: 200206

남(m)/47(Korean age 47 Western age 46)/171cm/94kg/2202017/

Practice SLIPS for 20 minutes.

Thruster 3-3-3-3-3-3-3 reps

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목요일 저녁와드

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Doug Brubacher
January 10th, 2022 at 5:28 am
Commented on: 200206

CFWUx2 FS 10*45 10*95 5*135 +1 thruster

135 135 146 146 157 157(f overhead rep 3) 157(f overhead rep 3)

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Kury Akin
June 3rd, 2020 at 1:42 pm
Commented on: 200206

Followed Acevedo's parallette slips routine probably at about medium capacity. Video links were very useful thankyou.

Thrusters@ 60. 65. 60. 60. 60kg but my wrist was giving me hell so added 2R FS/HSPU @65k,75k (85k BW).

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Manchild Manchild
May 28th, 2020 at 5:23 pm
Commented on: 200206

@home, did SLIPS, and subbed 7x7 dumbbell thrusters


(last few sets were tough)

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Jeff Chalfant
February 28th, 2020 at 1:32 am
Commented on: 200206

SLIPS warmup then did specific warmup but at 145 shoulders hurt on thrusters so I went with squat clean triples instead:

145 practice set

165-185-200-205-205-215-225 last 3 sets with a belt.


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Craig Horton
February 18th, 2020 at 10:48 am
Commented on: 200206


1- 135

2- 155

3- 155

4- 155

5- 165

6- 165

7- 165

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Cy Azizi
February 17th, 2020 at 8:23 pm
Commented on: 200206

95, 105, 115, 125, 135, 135, 145

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Byron Hills
February 17th, 2020 at 5:45 am
Commented on: 200206


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Allan Smith
February 16th, 2020 at 5:51 pm
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Coastie Nick
February 14th, 2020 at 12:10 am
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Morgan Greene
February 13th, 2020 at 8:34 pm
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Chase Hiland
February 12th, 2020 at 11:13 pm
Commented on: 200206



Felt a little weak today. Last set was a struggle.

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Dmitry Zolotyh
February 12th, 2020 at 2:52 am
Commented on: 200206

50 kg x 3 x 7

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Nathaniel Robichaud
February 10th, 2020 at 10:20 pm
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Joseph Alaimo
February 10th, 2020 at 6:29 pm
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Js Smith
February 10th, 2020 at 12:28 am
Commented on: 200206

Blended & scaled with 200209

20 min SLIPS-ish

Scales, boat pose, tripod, planks, stretching and sun salutations 

3rep thrusters & back squats, as superset

35/45/55/65/65# thrusters

65/65/65/65/65# squats, working to get more depth so keeping weight light.

750m row 3:22

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Bradley Haley
February 9th, 2020 at 5:45 pm
Commented on: 200206


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Ryan Cook
February 9th, 2020 at 5:25 pm
Commented on: 200206

Did rounds at 135 with 10 reps

Bryan Rosen warm-up is super helpful. thank you for that.

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Giuseppe Petrillo
February 9th, 2020 at 4:25 pm
Commented on: 200206


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Nathan clukey
February 9th, 2020 at 4:02 pm
Commented on: 200206

Wrists are the weakest link

105 - 105 - 115 (PR) - 115 - 125 (PR) - 125 - 125

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Jade Teasdale
February 9th, 2020 at 5:30 am
Commented on: 200206

Catching up from the sick days!

slips ✅

Thrusters @ 95#s for all sets! About 70% of BW! Didn’t want to go hard b/c I still feel weak & had already done some barn work & went for a horseback ride in the snow! 😉

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Scott Wiedmeyer
February 9th, 2020 at 3:49 am
Commented on: 200206

33 / M / 5'9" / 137lbs

SLIPS completed

Dumbbells thrusters 35-40-45-50-50-50-50(x2)

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Alex Pham
February 8th, 2020 at 11:23 pm
Commented on: 200206

65-75-95-115-125-135-140 lbs

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Jeffrey Howard
February 8th, 2020 at 10:58 pm
Commented on: 200206

95-115-135-145-155 (missed last thruster)-140-150

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Hank McKibban
February 8th, 2020 at 2:09 pm
Commented on: 200206


180409: 115-135-155-160-165-170(2)-160

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Kevin Marshall
February 7th, 2020 at 5:02 pm
Commented on: 200206

135, 165, 195, 205, F210X3 just blew load to hard on the 5th set and couldn't recover

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Rasmus Rolling
February 7th, 2020 at 2:03 pm
Commented on: 200206

20 kg, 25 kg, 30 kg, 35 kg, 35 kg, 35 kg, 35 kg

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Andrea Ferendeles
February 7th, 2020 at 11:49 am
Commented on: 200206

70 72.5 75 77.5 80 82.5 kg

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Heidi Storer
February 7th, 2020 at 8:10 am
Commented on: 200206








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Jobst Olschewski
February 7th, 2020 at 8:03 am
Commented on: 200206


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Il Xlll
February 7th, 2020 at 2:27 am
Commented on: 200206

60kg - 70kg - 80kg - 80kg - 80kg - 80kg 90kg

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Tripp Starling
February 7th, 2020 at 1:20 am
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Mja 204
February 6th, 2020 at 11:24 pm
Commented on: 200206

M / 81kg

60kg, 65kg, 70kg, 72.5kg, 75kg, 77.5kgx2 75kg

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Shane Azizi
February 6th, 2020 at 10:55 pm
Commented on: 200206

135, 140, 145, 150, 155, 160, 165 Rx

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Eric Love
February 6th, 2020 at 9:55 pm
Commented on: 200206


subbed push press

up to 72kgs

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Derek Eason
February 6th, 2020 at 9:30 pm
Commented on: 200206

Derek Eason

CrossFit Train 97333

Corvallis, Oregon

Rx 70-75-80-85-90-95-90kg.

*lifted on a platform, used kilogram plates.

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John Nehra
February 6th, 2020 at 9:28 pm
Commented on: 200206


10 @ 65, 5 @ 95, 3 @ 115lbs


135, 145, 155, 165, 175, 185, 190lbs

Bar must come from ground. 190 was a 5lb PR for me - previous best was a heavy single at 185!

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Nicole Deaver
February 6th, 2020 at 8:44 pm
Commented on: 200206


10@ 45/55/65/55/45

I have a head cold & didn't want to go heavy with my head feeling so foggy so just did extra reps.

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Charlie Pokorny
February 6th, 2020 at 7:48 pm
Commented on: 200206

Parallette SLIPS courtesy of Juan.

Thrusters: 165 - 175 - 185 - 195 - 205 - 215(2+f) - 215(PR)


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Mark Yates
February 6th, 2020 at 6:42 pm
Commented on: 200206

SLIPS 20 min

DB thrusters, sets of 3: 35#, 40#, 45#, 50#, 55#, 60#, 65#

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Steve Day
February 6th, 2020 at 6:22 pm
Commented on: 200206

SLIPS - 20 min



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Sebastien Fitzpatrick
February 6th, 2020 at 5:55 pm
Commented on: 200206

SLIPS, done. My press to handstand progress has seemed to stall.


135 - 165 - 205 - 225(PR) - 205 - 205 - 205lbs

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Steven Odom
February 6th, 2020 at 5:31 pm
Commented on: 200206


(plus a couple sets)


Edit- I failed 1 rep but completed 2 on each set of 175.

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Randy Crooker
February 6th, 2020 at 4:32 pm
Commented on: 200206

100lbs, 110, 115, 120, 125, 130 (2)


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Jim Rix
February 6th, 2020 at 2:44 pm
Commented on: 200206

18ish minutes of SLIPS


in 2018: 100-105-105-110-110-115-120#, no SLIPS

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John Clarke
February 6th, 2020 at 1:36 pm
Commented on: 200206

Hotel WOD:

Dumbbbell Thruster 5-5-5-5-5-5-5


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Christian Simpson
February 6th, 2020 at 12:36 pm
Commented on: 200206


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Claire Fiddian-Green
February 6th, 2020 at 12:13 pm
Commented on: 200206

HS holds, planks, front and back scales.

Thrusters: 3@ 75 lb., 85, 95, 95, 95, 95, 100, 105, 105.

After SLIPS the thrusters felt very hard.

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Dave DeCoste
February 6th, 2020 at 12:07 pm
Commented on: 200206



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Stacey Thompkins
February 6th, 2020 at 10:34 am
Commented on: 200206


Didn't have it today even the bar felt heavy


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Brandon Myers
February 6th, 2020 at 10:23 am
Commented on: 200206


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Antonio Albano
February 6th, 2020 at 8:57 am
Commented on: 200206

Slips 4 RFT

1 min front ti back scales

1min v-ups hold

1 min walk on hands

1min plank

Then 4 minute stretching

Thrusters 20-30-40-40-40-40-40kg

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Shakha Gillin
February 6th, 2020 at 5:11 am
Commented on: "Growing Epidemic": 24% of Young Adults in U.S. May Have Prediabetes, CDC Says

Time to think twice before “letting kids just be kids”. Why are teens and young adults being affected with what once took years to develop? At these rates? 

The environment that our kids are currently growing up in is the perfect recipe to develop prediabetes, diabetes, and chronic disease. Start with the processed cereals as a first food, then pouches to inhale without even chewing, followed by crackers, candy, Gatorade, lemonade, juice, sodas, granola bars, chips, and maybe dessert. They are surrounded by foods hijacked by big business all day long. Add to it 2-4 hours of screen time per day. On the couch and on the carbs. 

The good news is it’s preventable and reversible. But it takes....well parenting. What will happen if we stop buying sodas, sports drinks and crackers for our kids? I’ll tell one has ever come to my office ill due to a lack of processed foods or sugar. Next time you go to the store, ask yourself if it’s a growing food. The job of a parent is to teach kids what foods are, how they help their bodies, and a lifelong healthy relationship with food. Not to buy them every poison they want. 

I’ll add that family dinners (at home) are a great way to teach kids how to cook real foods, spend time with the kids, and create an environment that’s healthy for their bodies and minds. 

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QiHui Xing
February 6th, 2020 at 3:46 am
Commented on: 200206


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Chris Sinagoga
February 6th, 2020 at 3:01 am
Commented on: 200206

Champions Club Scaling Notes


Nothing to rant about off the top of my head.


Get a little bit of fatigue in before hitting the lift. The thruster is what athletic people do with front squats, so the added press should challenge our squatting and jumping mechanics as well.


Complete as many rounds as possible in 12 minutes of:

8 thrusters

:15 L-sit


Go sub-max on the weight (still heavy, though) and make all 7 sets at that same weight. You could also go a little lighter and play around with less rest to exaggerate stamina. Or do the handstand descent before each set to get the stamina effect.


Do the thrusters with your shoes off so you can feel the arches in your feet better, also hang out at the top position for a bit longer than usual


Pick two of the SLIPS you can do and go back and forth with them for about a half hour


Set time caps (30-45 seconds) for the sets and go at it for about 40 minutes, throw some L-sits (bottom of squat) and scales (arches in the feet) in between. The time cap lets lighter weight people do more reps.


SLIPS and maybe a few squats here and there


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Edgar Cruz
February 6th, 2020 at 2:57 am
Commented on: At-Home Workout

One of My favourites for my 80 years young athletes

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Juan Acevedo
February 6th, 2020 at 2:39 am
Commented on: 200206



Heavy thrusters are the bomb! We are usually so intimidated by this movement. Most athletes feel like it is incredibly heavy. Going heavy here will demystify this lift for you. Don't make up your mind today on how heavy you are going. Have a loose template, and while the weight is moving well, go up! As you might already know, the thruster is just a front squat followed by a push press. Both lifts require a very vertical and upright torso, as well as a robust balance foundation. "Rocking chair feet", "stripper butt", "good morning squats," and poor rack positions will all be heavily punished today. This lift is like an overhead squat; it will bring out all the things that could be better in your mechanics. If this lift is super challenging for you today, that's great! Record yourself and find what aspect of your mechanics you should be working on. Athletes new to the thruster should work on drills to build the movement, options below.

Today for your SLIPS practice, try to use an implement you have not recently used. Focus on waking up the core as well as stretching the shoulders. Get yourself ready for the thruster. Get tight! 


Rest 0:45 to 1:00 between sets

3-5 sets

5-10 Parallettes Gymnastics Push-up


3-5 sets

10-12 Low L-sit to Reverse Plank (use slider)


3-5 sets

20-30 seconds Parallette Plank with Tucked Leg



20-30 seconds Parallette Handstand Hold (use wall as needed)


3-5 sets

3 Jerk Dips + 3 Jerk Drives + 3 Push Presses

Load: light

3-5 sets

3 Front Squats + 3 Push Presses + 3 Thursters

Load: light to light/moderate. Only increase if mechanics are there. 

then work on sets of 5 thrusters. Focus on just one aspect of the lift, and go as heavy as possible while the main points of performance are there. 

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David Swicegood
March 7th, 2020 at 12:43 pm

Challenging & great SLIPs but how the hell do you do a handstand on parallettes??

Thrusters Rx









Really proud of the work here. Explosive movement, great form, great back and an engagement, especially using the back NOT the arms and shoulders to get the bar the rest of the way. Hit my PR at the end, so it may be time to try again and see what my thruster PR now is!

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Steven Thunander
February 6th, 2020 at 1:53 am
Commented on: 200206

Globo scale: if you have bumper plates go to town. Consider cleaning from the ground into the thruster for the first rep. If without bumpers do this one in a rack up to a heavy but controlled triple. If without a barbell do ascending weight sets of 3 dumbbell thrusters. If you max out the dumbbells do AMRAP sets for any remaining sets. SLIPS as Rxed.

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Bryan Rosen
February 6th, 2020 at 1:46 am
Commented on: 200206

Warm up for 200206:



50-ft shuttle run

20 alt. lunges

25-ft crab walk

25-ft bear crawl

20 mountain climbers

4 sets of 5 squat therapy reps



Perform 5 reps of each step of the progression with an empty barbell:

5 front squats

5 push-presses (squat-width stance)

5 thrusters with a pause at the top

5 cycled thrusters


Build up to the first working set by performing 10-5-5-3 reps. Increase load each set.




Practice 25-feet at a time of cartwheels

Rest 4 minutes


Practice 25-feet at a time of somersaults 

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