CrossFit | 200508
Friday

200508

Workout of the Day

76

Practice SLIPS for 20 minutes.

Front squat 5-5-5-5-5 reps

If at home, modify with dumbbells, jugs, or other heavy objects. Post loads to comments. | Compare to 180705.

Static Corrections

2
Static Corrections
Watch

Comments on 200508

79 Comments

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Tim McManemy
June 26th, 2021 at 11:07 am
Commented on: 200508

65-85-105-125-135 (lbs)

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Kury Akin
September 9th, 2020 at 1:59 pm
Commented on: 200508

Attempted Acevedo's SLIPS with about 60% success. Made a change from my usual routine. Got harder as I progressed.

FS. 65. 75. 80. 80. 75kg

(edited)
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Manchild Manchild
September 7th, 2020 at 7:27 pm
Commented on: 200508

E4MOM, on MaxRack


5x165


(tougher than expected, try 170 next time)

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Nate Gordon
June 3rd, 2020 at 4:52 pm
Commented on: 200508

185-225-235-245-255f failed on my last rep, lost my grip on the bar

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Giuseppe Petrillo
June 2nd, 2020 at 10:06 am
Commented on: 200508

73kg

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Jeff Chalfant
May 29th, 2020 at 9:19 pm
Commented on: 200508

185-195-205-215(4+1)-225(2+1)-225(2)

Ass to ankles in lifting shoes. Had to adjust my belt on set 4 and I bit off more than I could chew set 5 so I made up for it. SLIpS later. Lost weight recently and looks like a little strength too...


182/41/69”

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Cy Azizi
May 27th, 2020 at 3:37 pm
Commented on: 200508

95, 115, 135, 155, 165

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Luis Beza
May 20th, 2020 at 12:27 pm
Commented on: 200508

SLIPS 20'

2 Rounds

All movements


WOD

Front squat

5 @60kg

5 @65kg

5 @65kg

5 @70kg

5 @75kg


*Peso moderado

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kevin robinson
May 18th, 2020 at 11:36 pm
Commented on: 200508

165,185,205,215,230 -Pr

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Felix Seraphin
May 18th, 2020 at 3:28 am
Commented on: 200508

RX 24 KG KB, Home

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Nicholas Tan
May 15th, 2020 at 11:48 pm
Commented on: 200508

M/33/205


185/205/215/225/240x2

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Jim McCary
May 13th, 2020 at 6:35 pm
Commented on: 200508

5/12:


  • Front Squats: built to 185
  • SLIPS: 4, 4 minute rounds of L-sit progressions, planks, and various stretches to open hips and chest/ shoulders
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Mike Laabs
May 12th, 2020 at 4:38 pm
Commented on: 200508

135-145-155-165-165

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Brandon Myers
May 12th, 2020 at 12:00 pm
Commented on: 200508

160,170,180,190,200

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Ralph Keeley
May 12th, 2020 at 3:03 am
Commented on: 200508

M/34/6'/175#


215/235/255 (5-lb. PR)/235/225

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Clay Markle
May 11th, 2020 at 3:44 pm
Commented on: 200508

M/37/166


SLIPS Rx

Front squat #65

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Richard Foster
May 11th, 2020 at 9:48 am
Commented on: 200508

SLIPS as per dotcom warmups


Front Squat

135lbs x 5s'

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Michael Stefanski
May 11th, 2020 at 9:08 am
Commented on: 200508

155, 175, 185, 195, 205

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Byron Hills
May 11th, 2020 at 12:20 am
Commented on: 200508

B. Rosen SLIPS

135-135-145-150-155

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Alex Pham
May 10th, 2020 at 5:43 pm
Commented on: 200508

70# goblet squat

5-6-7-8-9-10

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Scott Wiedmeyer
May 10th, 2020 at 4:31 am
Commented on: 200508

33 / M / 5'9" / 137lbs


SLIPS completed


Dumbbells front squats

40-45-50-50-50

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Sam Meixell
May 9th, 2020 at 11:59 pm
Commented on: 200508

105-135-135-135-135

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Jade Teasdale
May 9th, 2020 at 10:20 pm
Commented on: 200508

SLIPS ✅

I finally got 3, freestanding, SHSPU today!

85-95-105-115-125-135

no rack. power cleans from ground.

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Severine Brunner
May 9th, 2020 at 9:58 pm
Commented on: 200508

Slips


Front squat

18kg/18kg/20kg/20kg/30kg

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Morgan Greene
May 9th, 2020 at 4:28 pm
Commented on: 200508

195-215-235-255-265x3

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Steve Weis
May 9th, 2020 at 4:03 pm
Commented on: 200508

In: CFWUx3


SLIPS - 20 minutes


Front Squat


65-95-115-125-125


Out: 2 mile run

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Geoffroy Castelnau
May 9th, 2020 at 8:16 am
Commented on: 200508

5 sets of 5 tempo reps (5 down, 5 bottom, 5 up) DB front squats with 9kg (20lbs) each DB.

SLIPS done (EMOM 10 bench tuck hold & front scale)

M / 41yo / 176cm / 70kg

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Kevin Miller
May 9th, 2020 at 3:38 am
Commented on: 200508

No barbell so I used 35# DBs for FS.

15 reps first, second and third sets. 20 reps fourth and fifth sets.

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Marcel Ferreira Martins
May 9th, 2020 at 2:20 am
Commented on: 200508

M/39/110KG

90KG-100KG-110KG-110KG-110KG

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Gang Zhou
May 9th, 2020 at 1:57 am
Commented on: 200508

225lb-225lb-225lb-225lb-225lb

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Jeffrey Howard
May 9th, 2020 at 12:40 am
Commented on: 200508

M/24/5'8"/155lb

Live Long CrossFit

Mason, MI


185lb-205lb-225lb-245lb-255lb

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Grant Shymske
May 9th, 2020 at 12:22 am
Commented on: Periodization: Period or Question Mark? Part 2

Great article! And great pic of Laura Phelps at Westside, if this article sparks any interest I highly recommend the Westside Barbell Podcast and the old YouTube videos out there of when CrossFit Staff visited Louie. Lot's of great explanations of conjugate training methodology and why constant variance is so important for developing elite fitness.

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Grant Shymske
May 9th, 2020 at 12:18 am
Commented on: Static Corrections

So cool to see behind the curtain a bit on what the Red Shirts are seeing and then correcting.

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Christian Simpson
May 8th, 2020 at 11:26 pm
Commented on: 200508

Wu 95#*8, 115*8

135/145/155/165/175*5


Felt good today...wrist flexibility is improving a lot!

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Shaun Stapleton
May 8th, 2020 at 10:30 pm
Commented on: 200508

185-205-225-230-235

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James W Bobo II
May 8th, 2020 at 10:21 pm
Commented on: 200508

M/36/165


60/70/80/90/95 kg

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Megan Oberlin
May 8th, 2020 at 9:13 pm
Commented on: 200508

Slips in a EMOM format for 20min


Warmed up to 135 and then did 5X5

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Shane Azizi
May 8th, 2020 at 9:07 pm
Commented on: 200508

135, 155, 165, 185, 205 Rx

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Js Smith
May 8th, 2020 at 8:37 pm
Commented on: 200508

Kept the weights low so altered to: 

5 rounds at 5 reps, twice at each weight

35#/40/45/50/55/60

Working on better depth since I’m starting over anyways. Refused to have Nicole’s 8 year old completely hand it to me.  Haha!


20 minutes mobility work and stretching 

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Cor Oz
May 8th, 2020 at 8:33 pm
Commented on: 200508

PRIORITY: Strength. Limited dumbbell weight at home. Go slow and pause at bottom to increase intensity (seems backwards, lol)


S: Full ROM

L: Knee tuck holds on dip bar and PU bar 3x20s

I: Wall holds, free standing practice

P: Forward, chest taps x20, side stars

S: Swimmer, knee to chest, hurdler, back pigeon


FRONT SQUAT: Dumbbells and weight vests

97.4# db's total (48.7# ea)

db's + 10#

db's + 20# vest

db's + 20# vest

db's + 20# vest + 20# vest (138.2# total)

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Charlie Pokorny
May 8th, 2020 at 7:35 pm
Commented on: 200508

Worked from Juan's thoracic SLIPS

Front Squat 5 reps: 205 - 225 - 235 - 245 - 255

m/52/5'11"/200#

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Scott MacArthur
May 8th, 2020 at 7:01 pm
Commented on: 200508

135,155,165,175,185. Started too low, once I started, felt strong. Wish I’d started higher! Not a PR, but 20lbs better than last time.

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Alina Weidlich
May 8th, 2020 at 6:17 pm
Commented on: 200508

SLIPS as suggested by Juan Acevedo. A little bit too easy but I added a little bit of additional spice :)


Front Squats 5 x 154

Hopefully strength will improve soon after Corona bodyweight inferno...

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Robin Blankenbaker
May 8th, 2020 at 9:39 pm

I want to meet the person who has to make slips harder! And front squats 154 lbs. great work

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Michael Garweg
May 8th, 2020 at 5:48 pm
Commented on: 200508

SLIPS: 1st time ever, focused on streching hips and wrists

front squats with barbell in kg: 30-35-35-32,5-32,5

kind of restarting CF at home

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Justin Coloma
May 8th, 2020 at 5:26 pm
Commented on: 200508

With nothing heavier than a 35 lbs kettlebell at home, I have nothing to really challenge me in terms of heavy squats.


So I just did a 2 mile run + SLIPS

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Tripp Starling
May 8th, 2020 at 5:24 pm
Commented on: 200508

SLIPS✅

105-115-125-135-145


Jackie

5x10 front squat with 35# bar (form work)

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Nicole Deaver
May 8th, 2020 at 5:19 pm
Commented on: 200508

Front Squats

5/5 - 43#(my 5 year old)

5/5- 55#(8 year old)


5/5/5- 70#(35#DBs)

5/5- 95#(bar)


I added some fun & variety to my squats today using my kids, DBs, and the bar. 🤷🏻‍♀️😂

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Mike Scott
May 8th, 2020 at 5:12 pm
Commented on: 200508

Lucas: 135, 145, 155, 165, 175

Me: 135, 155, 175, 185, 195x4 (PR for this wod)

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Jacob Cram
May 8th, 2020 at 5:11 pm
Commented on: 200508

185, 195, 195, 205, 205

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Michael Arko
May 8th, 2020 at 4:27 pm
Commented on: 200508

110-120-125-130-135lbs

all bars power-cleaned from the ground

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Daniel Robinson
May 8th, 2020 at 4:09 pm
Commented on: 200508

185-190-200-210-220

All from the rack

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Stoffel du Toit
May 8th, 2020 at 3:56 pm
Commented on: 200508

First time doing SLIPS, quite an eye opener.

FS: 50-55-60-60-60kg (no rack, in house corridor, safety)

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Dominick Murphy
May 8th, 2020 at 3:42 pm
Commented on: 200508

SLIPS?!?

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Js Smith
May 8th, 2020 at 8:38 pm
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Stacey Thompkins
May 8th, 2020 at 3:34 pm
Commented on: 200508

M/45/6'2"/185#


Modified to single arm KB front rack squats 5 sets with 5 reps per arm...added ankle weights to my 70# KB for extra weight


70# KB

73#

74.5#

76#

79#

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Coastie Nick
May 8th, 2020 at 3:31 pm
Commented on: 200508

135-185-205-225-235

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Jim Rix
May 8th, 2020 at 2:49 pm
Commented on: 200508

SLIPS

145-155-165-170-175(3)

Wrists were the LIMFAC today.


180705: 165-170-175-175-165#

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Steve Day
May 8th, 2020 at 2:32 pm
Commented on: 200508

SLIPS - 20 min

Front Squat 5/5/5/5/5

125, 145, 165, 185, 205 lbs

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Charles Meyers
May 8th, 2020 at 1:59 pm
Commented on: 200508

115x5,135x5,155x5,180x5,192.5x5

slips

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Randy Crooker
May 8th, 2020 at 1:34 pm
Commented on: 200508

SLIPS ✅

125, 135, 140, 145, 150lbs

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John Rossetti
May 8th, 2020 at 1:28 pm
Commented on: 200508

55 YOM 5’6” 206

SLIPS

Front Squat

95 Lb X 5. Slow

105X 5

115X 5

125X5

135X5

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Mike Andridge
May 8th, 2020 at 12:53 pm
Commented on: 200508

SLIPS 10 min

FS

135/135/135/160(pr is 165 from 2015)/135

then

"Hildy" hero wod

RIP Hildy

w/20# vest

100 cal row

75 thrusters 45#

50 strict pull ups

75 wb to 8' target

100 cal row

43:34

m/50/175

Pretty happy for sure.


Compare to from 2018

FS 135/145/150/155/155

the "Hildy with same scale as above

54:10

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Jim Rix
May 8th, 2020 at 2:50 pm

Nice improvement!

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Stacey Thompkins
May 8th, 2020 at 3:30 pm

Very nice!

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Js Smith
May 8th, 2020 at 8:52 pm

Whoa! Congratulations, that’s amazing.

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Ashton Melchert
May 8th, 2020 at 12:30 pm
Commented on: Static Corrections

Kept it low #, still jumping back in

45,65,75,75,95

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Paul Greene
May 8th, 2020 at 12:12 pm
Commented on: 200508

Firstly, anyone planning to ‘put as much weight as backpack allows’ Don’t. this is deceptively dangerous. Most of you know how to handle a barbell or a dumbbell...but if you attempt to clean a ruck/pack, or whatever you call it, loaded with weights (I could easily put 50kg in my GoRuck), it’ll be off balance and awkward. It sounds silly, but I’ve seen so many back issues from my time in the forces and we rarely put anything over 15kg in our packs for training.


Rant over...sorry. Stay safe peeps, form first and stay safe.

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Cor Oz
May 8th, 2020 at 6:40 pm

Good advice, thank you!

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Js Smith
May 8th, 2020 at 8:49 pm

I think Juan’s idea was goblet style. Similar to an awkward object or sandbag squat, where the lifter cradles the weight and can drop it as a bail out.


Totally agree wearing a 50kg pack is a bad idea as well as form comes before weight. Thanks for the heads up!

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John Clarke
May 8th, 2020 at 11:17 am
Commented on: 200508

115-135-145-145-145


All from the ground

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Viktor Wachtler
May 8th, 2020 at 10:54 am
Commented on: 200508

Slow, bottom-pause squats with 2 24kg kettlebells all sets.

43/1.78m/77kg

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QiHui Xing
May 8th, 2020 at 8:59 am
Commented on: 200508

SLIPS

65-75-85-95-105kg.(174cm/75kg/29age.)

https://youtu.be/8iE6Idm0tUM

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Steven Thunander
May 8th, 2020 at 1:36 am
Commented on: 200508

Globo/Home scale: If you have a bar, plates and a rack go for it. Use spotter arms or a spotter if you are using iron plates. Now, if with a barbell but without a rack, do 5x max reps of what you can clean up to the shoulder if your max clean/power clean is well below your 5rm front squat (you can also build up to a heavy squat clean and then max rep FS). If you do not have a barbell, you still have options. 1. If you have dumbbells, or a sandbag, do tempo pause front squats (5 seconds down, 5 seconds in the hole, 5 seconds up). If you max out, do AMRAP sets. 2. If you have bands, you can do banded anchor squats (https://www.youtube.com/watch?v=Ao-G8f13VtA). 3. You can do a single leg squat variation, such as box step ups, Bulgarian split squats, or pistol squats, add weight to these movements to add resistance if you are proficient and have it available. If without weights and proficient at pistols, use today to work on pistol variations, including jumping pistols and pistol burpees. Otherwise build volume in pistols or progressions if you are still working on them. SLIPS as RXed.

(edited)
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Juan Acevedo
May 8th, 2020 at 1:00 am
Commented on: 200508

▶ INTENDED STIMULUS

.

Heavy day! This is a fun day. Given what we have done these past few weeks --all that stamina work--, today is a good idea to go for max load, not max volume. The task is to find the most massive set of 5 your mechanics allow and leave it there. Challenge yourself. As always, keep this in mind: how you move on your warm-up sets is how you move on your massive 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 strengthen them. If you need to develop your technique, that should be your focus today. The options below might help you!

Today use your SLIPS practice to help you find optimal Front Rack mechanics. The thoracic bridge work below should make you feel terrific in that front rack position. Athletes limited by the shoulder and the wrist flexibility can check the video below on how to find their optimal position. 


▶ MANTRA

Proud Chest, deep squat. 


▶ OPTION SLIPS - THORACIC BRIDGE

Rest 1:00 between sets


3 sets

7-10 Reverse Push-ups on Parallettes


then


3 sets

30 seconds reverse plank hold

5/5 Bear Twists


then


3 sets

10 Wall Facing Handstand Pulses

10 Facing Away from the Wall Handstand Pulses


then


3 sets

30 seconds Elevated Feet Thoracic Bridge Hold

5 Wall Bridge Walks



▶ OPTION FOR HOME FRONT SQUATS


5 sets

3-5 Backpack Goblet Squats @5351

rest 2:00 between sets    


LOAD: As heavy as your backpack allows.

5351: 5-second descent, 3-second hold at bottom of squat, 5-second ascent, 1 second hold at top of squat 



▶ 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. 


WOD'S YOUTUBE PLAYLIST (Includes relevant videos for this workout)

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QiHui Xing
May 8th, 2020 at 9:00 am

THANK YOU!

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David Swicegood
May 16th, 2020 at 4:55 pm

AMAZING workout. All around.


SLIPS were challenging and fun.


30 on backpack goblets. Got to really solid mechanics at the end! Remember to stay in your body!!! Zen!!! Feel your back and posterior chain staying engaged!

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Bryan Rosen
May 8th, 2020 at 12:22 am
Commented on: 200508

Warm up for 200508:

GENERAL WARM-UP


2 rounds for :30 seconds of:

Spiderman lunges

Air squats

Deadlift with an empty barbell

Hang muscle clean with an empty barbell

Front squat with an empty barbell


SPECIFIC WARM-UP


Front squat

Perform the following with an empty barbell:

20 elbow rotations

10 strict presses

5 1 ¼ front squats

5 front squats, pausing at the bottom for 3 seconds

5 front squats


Build up to the first set with 3-4 sets of 5 reps, increasing in load each set.


SLIPS


L-sit

EMOM 10 minutes

L-sit for 10-20 seconds


Front scale

EMOM 10 minutes

Odd: front scale 15-20 seconds, left

Even: front scale 15-20 seconds, right


AT HOME VERSION

5 sets of:

8 body-weight Bulgarian split squats, per side

12 jumping air squats

20 air squats

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Chris Sinagoga
May 8th, 2020 at 12:09 am
Commented on: 200508

Champions Club Scaling Notes


RANT

Joe DeGain said at my recent Level-1 in March that 2-3 minutes between sets is a good enough rest. Anything more than that is just procrastinating.


MAIN DECISION

Do I have the stuff available to make this a good workout, or do I need to get creative?


NEW TO CROSSFIT SCALE

AMRAP in 15 minutes of:

10 front squats

:30 plank hold


WHAT ABOUT THE MOVEMENTS

Front squat - squatting, more upright torso, external load


WHAT ABOUT THE REPS

5 reps if meant for a weight that can feel heavy at 3ish reps, then you have to really dig out for the last two.


LEARN TO COOK

If you don't have the weights/equipment available to do that then adjust to either more reps in the same format, mix some squats in with the SLIPS in a regular couplet/triplet workout format.


I DON'T WANT TO COOK, JUST GIVE ME FOOD

Every 2 minutes perform:

30-second hold for one of the SLIPS

10 dumbbell/odd object squat jumps


GENERAL FEAR LEVEL: 4

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