CrossFit | 200308
Sunday

200308

Workout of the Day

36

Practice SLIPS for 20 minutes

Split jerk 5-5-3-3-3-1-1-1-1 reps

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Dysregulation of Hypothalamic Gene Expression and the Oxytocinergic System by Soybean Oil Diets in Male Mice

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This 2020 mouse study indicates a diet rich in soybean oil, compared to a diet containing a similar amount of saturated fat, leads to changes in the expression of genes associated with inflammation, neuroendocrine function, and neurological signaling. These shifts suggest mechanisms by which soybean oil may have contributed to the rise in obesity and diabetes, given the dramatic increase in the oil’s consumption in the 20th century.

Read MoreDysregulation of Hypothalamic Gene Expression and the Oxytocinergic System by Soybean Oil Diets in Male Mice

Comments on 200308

37 Comments

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Kury Akin
July 8th, 2020 at 1:26 pm
Commented on: 200308

30 mins yoga strength foundations. MFY

15m AMRAP 3 strict HSPU, 10 BJ @24" (10R+10r)

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Morgan Greene
March 22nd, 2020 at 7:57 pm
Commented on: 200308

185-185-195-205-205-210-215-220(f)-220(f)

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Cy Azizi
March 22nd, 2020 at 4:42 pm
Commented on: 200308

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

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Jeffrey Howard
March 17th, 2020 at 12:38 am
Commented on: 200308

135-135-155-155-155-165-175-185-195(missed 3 times, very close)

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Shane Azizi
March 10th, 2020 at 9:24 pm
Commented on: 200308

95, 115, 135, 155, 165, 185, 195, 205, 215. Rx

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Antoine Vial
March 10th, 2020 at 8:14 pm
Commented on: 200308

70-75-77.5-80-82.5fail-82.5-85-87.5-90fail

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Eric Love
March 10th, 2020 at 6:13 pm
Commented on: 200308

Check


up to 92kg (1)

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Nathaniel Robichaud
March 10th, 2020 at 2:06 pm
Commented on: 200308

Messed up the rep scheme:

5*135

5*185

3*225

1*275

1*275

F*295

1*275

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Viktor Wachtler
March 10th, 2020 at 10:43 am
Commented on: 200308

First back squat 5x60-75-85 3x97.5 1x110kg

Split jerk: 50-50-55-55-55-60-65-70-75 (more of a push jerk) all in kg


43/1.78m/77kg

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Coastie Nick
March 10th, 2020 at 12:22 am
Commented on: 200308

115-135-145-155-160-165-175-180-185

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Mja 204
March 9th, 2020 at 8:03 pm
Commented on: 200308

M / 172cm / 35 / 80kg


5's = 75, 80kg

3's = 82.5, 85, 87.5kg

1's = 90, 95, 97.5, 100kg (fail)

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Hank McKibban
March 9th, 2020 at 7:56 pm
Commented on: 200308

135-145-165-165-185-205-215(f)-205-210

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John Rodrigues
March 9th, 2020 at 3:15 pm
Commented on: 200308

Rx’d


Split jerk 5(60) 5(70) 3(76) 3(80) 3(80) 1(82) 1(84) 1(86) 1(90) reps


18:22

(edited)
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Jim McCary
March 9th, 2020 at 4:53 am
Commented on: 200308

5x95

5x115

3x125

3x135

3x145

1x165

1x175(F)

1x170

1x175


apx 15 mins of slips

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Manchild Manchild
March 9th, 2020 at 3:15 am
Commented on: 200308

E2MOM, and did SLIPS


2x60,

3x80,

4x100


(not too tough, try going up on all next time)

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Nicole Deaver
March 9th, 2020 at 2:29 am
Commented on: 200308

65-75-85-90-95-100-105-110(F)-105

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Christian Simpson
March 9th, 2020 at 1:41 am
Commented on: 200308

WU: 45#/95*5/115*5/125*5

135*5/145*5/150*3/155*3/160*3/165/170/

175 (previous pr last week)/180f

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Sebastien Fitzpatrick
March 8th, 2020 at 10:58 pm
Commented on: 200308

225 - 255lbs(PR)

255 - 265 - 275lbs

275 - 285 - 300 - 310lbs(PR)


My press to handstand must be limited by form because the last inch or two is not getting any slower.

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Tripp Starling
March 8th, 2020 at 10:04 pm
Commented on: 200308

SLIPS✅

split jerk

115-5

125-5

135-3

145-3

150-3

155-1

165-1

170-1

180-1

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Charlie Pokorny
March 8th, 2020 at 9:19 pm
Commented on: 200308

For SLIPS accumulated 4 min scales, 2 min L-sits, 2.5 min freestanding HS holds, and 5 minutes of planks

Split jerk x5: 165-185

x3: 195-205-215

x1: 225-235-245(f)-245

m/51/5'11"/200#

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Jim Rix
March 8th, 2020 at 7:13 pm
Commented on: 200308

20 min SLIPS

5-5-5-5-5-5-5 shoulder press

35# DBs-80-35s-85-35s-90-35s

(edited)
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Dave DeCoste
March 8th, 2020 at 7:05 pm
Commented on: 200308

SLIPS ✅

115-135-145-155-165-175-185-185-195 lbs

M/41/5’8”/160

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Steven Odom
March 8th, 2020 at 6:33 pm
Commented on: 200308

Injured back. Was not going to do these, but after my other two workouts I decided to go light on the jerks and barely split. I didn’t go above 195, so I will leave it at that.


Have a great Sunday!

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Steve Day
March 8th, 2020 at 5:57 pm
Commented on: 200308

5x 115/135 lbs

3x 145/155/165 lbs

1x 175/180F


Cleaned the bar from the floor.

(edited)
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Evan Saber
March 8th, 2020 at 4:45 pm
Commented on: 200308

205x5

225x5

245x3

265x3

275x3

285x1

295x1

315x1

345 fail 😤

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Evan Saber
March 8th, 2020 at 5:33 pm

“Annie” in honor of Michael Cannon. RIP my friend.


time: 6:48


https://youtu.be/6mEQV32kBU0


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Claire Fiddian-Green
March 8th, 2020 at 2:57 pm
Commented on: 200308

Stretching, scales, planks

Split Jerks

5@ 85#, 95. 3@ 100, 105, 110. 1@ 115, 115, 120, 120.

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John Rossetti
March 8th, 2020 at 2:26 pm
Commented on: 200308

55 YOM 5’6” 214.5


20 min slips tweeked lower back during slips tightened up so split jerk technique never felt right


95X5

115X5

135X5

145X3

150X3

155X3

160X1

160X1

160X1

165XF


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Rebecca Gussiaas
March 8th, 2020 at 12:19 pm
Commented on: 200308

85-85-95-105-110-115-125-125-135


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Stacey Thompkins
March 8th, 2020 at 10:26 am
Commented on: 200308

M/45/6'2"/185#


5 - 135/145

3 - 155/160/165

1 - 170/175/180/185#

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Mary Dan Eades
March 8th, 2020 at 6:55 am
Commented on: Dysregulation of Hypothalamic Gene Expression and the Oxytocinergic System by Soybean Oil Diets in Male Mice

It's frightening that calories taken in from industrial seed oils (mainly soybean oil) have surpassed meat calories in the US. And the uptick in soybean oil consumption almost perfectly mirrors the startling rise in obesity in the US. And this article traces the biochemical/physiologic roots of the problem.

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Steven Thunander
March 8th, 2020 at 6:03 am
Commented on: 200308

Globo scale: If using iron plates build to heavy singles that you can control. Set pins up in the rack, or just know your limits. A great time to practice and perfect your split jerk technique. If using dumbbells today use the same rules, sans the rack. If you max out the dumbbells do AMRAP sets or multiple fast singles. Another option is to practice split jerk technique then do split jerk stance strict presses with the dumbbells. SLIPS as rxed.

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QiHui Xing
March 8th, 2020 at 4:02 am
Commented on: 200308

174CM/76KG/29AGE.

60-70-80-90-100-105-110-115-120-125KG.

https://youtu.be/a2KIP7q-aD4

(edited)
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Bryan Rosen
March 8th, 2020 at 2:15 am
Commented on: 200308

GENERAL WARM-UP


AMRAP 5

1:00 of deep mountain climbers

10 walking lunges

10 push-ups to downward dog

10 elbow to instep

5 Turkish get-ups with a light DB, per arm


SPECIFIC WARM-UP


Split jerk

Perform 5 reps of each step of the progression:

Jump and land with hands at sides

Jump and land into split with hands on shoulders

Jump, punch, and land into split

Split jerk with PVC

Split jerk with an empty barbell


Build-up

Build up to the first working set by doing 3 sets of 5 reps, increasing in load each set.


SLIPS


Scales

EMOM 10 minutes

Minutes 1-5: Front scale, 10-sec per side

Minutes 7-10: Back scale, 10-sec per side


Planks

EMOM 9 minutes

Min. 1: Side plank on the right arm

Min. 2: Side plank on the left arm

Min. 3: Rest

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matthew moore
March 8th, 2020 at 2:42 am

What are front scales/back scales?

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Bryan Rosen
March 8th, 2020 at 2:30 pm
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Chris Sinagoga
March 8th, 2020 at 1:51 am
Commented on: 200308

Champions Club Scaling Notes


RANT

Being a coach is weird because sometimes I really feel myself like, "yeah man, I really understand this stuff." But then I realize that if I was really sweet, I'd be one of the athletes I'm looking at right now; they're the ones doing the work! Other times I'll be like, "yeah I see the athletes are working, but look at this gym! I've been doing something right." And this temporary experience after temporary experience (combined with those from coaching sports) is the foundation for my ego as a coach.


So I'm currently going through the Level 1 this weekend for the 3rd time in my CrossFit career, and I will say that I am still as humbled by the coaches I see now just as much as I was in 2010 for my first one. These dudes are pros, for real. Joe DeGain has a presence when he coaches and presents that acts like gravity. How much of that is due to the fact he could twist me into a pretzel remains to be seen. Andrew Charlesworth is a basketball-playing Pat Sherwood both with sense of humor and the instinct when to keep it simple and when to nerd out. Jen Charlesworth (I assume she took his last name) can flip from being casual to serious as well as anyone I've seen.


I get so immersed with the Champions Club that I don't always take the time to see beyond the Mt. Rushmore people like Kelly, Carl, Romanov, etc. and notice how many good coaches CrossFit attracts across the board. I want to be as good as humanly possible at this thing. And having been coaching around some very high levels of basketball, and decently high levels of football and track, I can say without hesitation that CrossFit is by far the toughest competition. The top tier coaches in this community are just on another planet of quality. The Level 1 gives me a nice 2-day reminder of that every freaking time.


PURPOSE

Same as a few days ago, just switch pose 2 from semi overhead squat to semi overhead lunge


NEW TO CROSSFIT SCALE

Complete as many rounds as possible in 15 minutes of:

:30 L-sit

6 split jerks (alternating leg)


TRAINING SCALE

As listed; sets of 5's and 3's probably offer more raw development, but I sure feel a pump after 1 rep maxes too.


PRACTICE SCALE

Switch feet, add tons of reps.


GROUP SCALE

As is, a SLIP or two in between sets


INJURY SCALE

If it's a lower-body injury then you can do strict or push press. If it's upper body then do the New to CrossFit Scale just with 1-arm dumbbell split jerk. Alternate legs you freaking robot!


WARMUP

Lunge

Hollow hold

SLIPS!!


GENERAL FEAR LEVEL: 3

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