CrossFit | 200524
Sunday

200524

Workout of the Day

48

Practice SLIPS for 20 minutes

Deadlift 10-10-10-10-10 reps

If at home, modify with a jugs or other heavy object. Share your at-home modifications and loads in comments. | Compare to 181212.

Comments on 200524

53 Comments

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Tim McManemy
June 26th, 2021 at 11:19 am
Commented on: 200524

135-155-175-195-x (lbs)

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Kury Akin
September 29th, 2020 at 1:56 pm
Commented on: 200524

Acevedo's SLIPS to the best of my ability. Couldn't manage the pirouette but the rest was ok. Lots of inversion. Practiced transition from tuck to plank to finish.

DL 5x100kg. Last 10's were 95x1+100x4 almost 2 years ago.

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Manchild Manchild
July 29th, 2020 at 5:19 pm
Commented on: 200524

E4MOM, first time in over 4 months, and did SLIPS


5x185

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Giuseppe Petrillo
June 18th, 2020 at 7:57 am
Commented on: 200524

140 kg

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Nate Gordon
June 16th, 2020 at 4:39 pm
Commented on: 200524

275-295-315-325-335

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Jeff Chalfant
June 14th, 2020 at 11:47 pm
Commented on: 200524

Basic SLIPs warmup AMRAN...20 back 15 front 10 L sit 1 minute handstand practice 30-50s rear plank. 3 rounds and scales.


275-295-315-315-315 in shoes no belt.

Max is 495 and 10rm is 405, but it’s been a while and I don’t want to be tired for a week!


180/41/69”

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Cy Azizi
June 14th, 2020 at 3:53 pm
Commented on: 200524

135,185,225,225,225

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Ralph Keeley
June 1st, 2020 at 3:03 am
Commented on: 200524

M/34/6'/175#


255/275/315 (10-lb. PR)/300/255

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Benjamin Schill
May 31st, 2020 at 2:14 pm
Commented on: 200524

M/42/6’3”/215

135-275... taking it kinda easy on the legs


prev:

M/38/6'3"/209


225-255-275-295-315

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Kevin Miller
May 29th, 2020 at 12:15 pm
Commented on: 200524

No bar at home so I used 75# dumbbells for all reps and sets. Much different than with a bar.

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Jim Rix
May 28th, 2020 at 3:01 pm
Commented on: 200524

No SLIPS

195-215-235-250-255(pr)


181212: 215-245-250(8)-245(7)-235

160211: 195-215-235-245-250

150211: 195-215-235-245-225

(edited)
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Sam Meixell
May 27th, 2020 at 10:37 pm
Commented on: 200524

135-155-165-175-185

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Gavin Christensen
May 27th, 2020 at 1:58 am
Commented on: 200524

As Rx’d.


135-185-225-255-275#.


M/42

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Steven Odom
May 26th, 2020 at 11:02 pm
Commented on: 200524

Rx’ed

=155-205-235-255-265


All double over hand grip, no hook. I ran out of sleeve to add plates (6-ft bar).

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Grant Shymske
May 26th, 2020 at 9:14 pm
Commented on: Carbohydrate-Restricted Diet and Exercise Increase Brain-Derived Neurotrophic Factor and Cognitive Function

This reminds me of the book Spark, which covers the benefits of exercise on children's learning. Excellent and encouraging findings!

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Tyler Hass
May 27th, 2020 at 4:08 am

I read that book too. I'll always remember BDNF as "Miracle-Gro for the brain". I've recommended Spark to lots of people. It covers the impact of exercise on so many different mental disorders from anxiety and depression, addiction, ADHD, aging... Really encouraging info, albeit with a bias towards endurance exercise. In fairness, the vast majority of research employs cardio training.

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Joel Campbell
May 25th, 2020 at 11:47 pm
Commented on: 200524

Murph no vest strict form 48 mins

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Shawn Hakimi
May 25th, 2020 at 11:14 pm
Commented on: 200524

Rx'd with 30# dumbbells; that's all I got.


SLIPS completed.

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Michael Garweg
May 25th, 2020 at 6:52 pm
Commented on: 200524

10 DL in kg: 40-50-55-55-55 (fail: last 4 reps with 50)


49yr./m/63kg

(edited)
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Alex Pham
May 25th, 2020 at 4:59 pm
Commented on: 200524

140# (two 70# db)

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Js Smith
May 25th, 2020 at 1:42 pm
Commented on: 200524

10 min warmup and mobility

10reps at 45#/55/55/65/75

Pretty outstanding for me doing a morning WOD! 😁 Notoriously, they’re not my strength.

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Coastie Nick
May 25th, 2020 at 1:38 pm
Commented on: 200524

135-185-225-275-320

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Geoffroy Castelnau
May 25th, 2020 at 7:36 am
Commented on: 200524

Scaled/subbed to 5 sets of 10 5-secs tempo down&up DBs DLs with two 9kg/20lb DBs and 2 minutes rest between sets

SLIPS done as of Bryan's recommendations

M / 41yo / 176cm / 70kg

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Mikey Kephart
May 25th, 2020 at 5:04 am
Commented on: 200524

SLIPS were very new to me. I really enjoyed them.

Deadlift,

155-160-165-185-195

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Jade Teasdale
May 24th, 2020 at 11:43 pm
Commented on: 200524

SLIPS ✅

135-145-155-165-175 planned

(-185-195-205) unplanned 8 sets of 10

Singles 240-250

265 is my all time PR

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Shaun Stapleton
May 24th, 2020 at 10:25 pm
Commented on: 200524

225-235-245-265-275

all hook grips, unbroken.


Murph tomorrow 💪🏻

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Johan Larsen
May 24th, 2020 at 9:05 pm
Commented on: 200524

Slips 20 mins since carona I put on 20 lbs due to more grains and more driving. L sits got more tough but still killed inversions 4 minute hand stand. Then 3 minute break into deadlifts 155-185-205-225-270-305-335 3 min sets in-between. I need another set of bumpers. I made up for a lack of weight in sets as well as keeping sets unbroken!👌

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Jeffrey Howard
May 24th, 2020 at 8:39 pm
Commented on: 200524

M/24/5'8"/155lb

Live Long CrossFit

Mason, MI


225lb-245lb-265lb-285lb-305lb

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Daniel Robinson
May 24th, 2020 at 8:02 pm
Commented on: 200524

205 - 225 - 245 - 265 (fail: finished last 4 reps with 225) - 185

(edited)
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Charlie Pokorny
May 24th, 2020 at 7:58 pm
Commented on: 200524

285 - 305 - 335 - 345 - 315

For SLIPS focused on inversions

m/52/5'11"/200#

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Tripp Starling
May 24th, 2020 at 7:29 pm
Commented on: 200524

SLIPS✅

185-200-205-210-185

compare to: 135-185-215-225-185 #


Jackie 105-105-105-105-105

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Steve Day
May 24th, 2020 at 6:26 pm
Commented on: 200524

SLIPS - 20 min

Deadlift 5x10

120, 210, 210, 210, 210, 240

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Nicole Deaver
May 24th, 2020 at 6:23 pm
Commented on: 200524

Deadlifts

10- 35# DBs/ 95/ 95/ 105/ 110/ 115#


Kept it light today

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Chris Meldrum
May 24th, 2020 at 6:00 pm
Commented on: 200524

225x10

245x10

275x10

300x10

275x10 sumo


Did one exercise from SLIPS after each set.


47m/5'10"/185

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Charles Meyers
May 24th, 2020 at 5:14 pm
Commented on: 200524

155-175-210-232.5-252.2

Slips

arm and wrist jacked up from work injury

(edited)
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Morgan Greene
May 24th, 2020 at 5:12 pm
Commented on: 200524

225-255-275-295-305

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Debora Erickson
May 24th, 2020 at 4:54 pm
Commented on: Carbohydrate-Restricted Diet and Exercise Increase Brain-Derived Neurotrophic Factor and Cognitive Function

I agree diet and exercise have a huge impact. However to say restricting carbs and calories made the difference isn't a legitimate conclusion. Positive changes could have been caused simply by cutting out processed foods, eating a clean diet and exercise.

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Tyler Hass
May 24th, 2020 at 7:03 pm

The study design attempted to parse out the effects of exercise, to see if the effect was additive. And it was. BDNF levels increased by 20% from the diet alone and 38% from exercise + diet.


Your questions are valid on the diet, though. Was it the carbohydrate restriction, the caloric restriction or the elimination of processed foods? They suggested based on previous study results that carbohydrate restriction led to a reduction in calories. Keep in mind, they were eating ad libitum. The dietary interventions was described as:

"1) unlimited amounts of unprocessed lean meat, fish, eggs, leafy and cruciferous vegetables, root vegetables, fruit, and nuts, 2) moderate amounts of nuts, dried fruit, potatoes (<1 medium-sized/d), and wine (<1 glass/d), and 3) devoid of cereal grains, dairy, beans, legumes, refined fats, bakery items, soft drinks, beer, extra salt and sugar. The goal for macronutrient intake was 25, 60, 15% for protein, fat, and carbohydrate, respectively, with CHO remaining under 50 g/d. No calorie parameters were specified."


To answer your questions, there would have to be further studies with a group consuming processed foods at the same calories/macros. That would be interesting to see if it's the carb restriction or the processed food restriction. I'd expect both are beneficial and additive.

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Jim Rix
May 24th, 2020 at 4:19 pm
Commented on: 200524

Away from home today. Can’t wait to do this DL WOD next week.


3 RFT

15 squat cleans, 35# DBs

200 yard farmer’s carry, 44 and 53# KBs

16:47

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John Clarke
May 24th, 2020 at 4:11 pm
Commented on: 200524

135-155-165-175-175

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Viktor Wachtler
May 24th, 2020 at 3:43 pm
Commented on: 200524

Home version:

88 kg (4 kettlebells 2x20&2x24kg) suitcase deadlifts all sets.


43/1.78m/77kg

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Grant Shymske
May 24th, 2020 at 3:25 pm
Commented on: Knees Back in the Deadlift

Such a seamless blending and flow between verbal, visual, and tactile cues. Great video.

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QiHui Xing
May 24th, 2020 at 3:15 pm
Commented on: 200524

174CM/75KG/29AGE.

SLIPS✅

100-105-110-115-120KG.

https://youtu.be/-HX2eBSBe-Y

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Randy Crooker
May 24th, 2020 at 2:56 pm
Commented on: 200524

SLIPS ✅

Deadlifts 10-10-10-10-10

185-205-215-215-215

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Eric O'Connor
May 24th, 2020 at 1:48 pm
Commented on: 200524

5x10 deadlifts will be sure to light you up if the correct loads are used. Compared to a classic heavy day where the sets are 5 reps or less, this workout will create a bit more fatigue. Don’t hesitate to reduce the loads on the final sets to keep mechanics sound. Here are some other thoughts on this workout:


Deadlifts: Most athletes can attempt this workout as written and use loads that allow for sound mechanics. I recommend looking at the loads used on the April 14 deadlift session to assist with taking out some of the guess work as to what weight you should start with. A general guideline could also be to start with 65-70% of a 1-rep max. For athletes that cannot maintain a safe position, when pulling loads from the floor, I will consider having them perform the deadlifts with the load elevated or perform a sumo deadlift. 


Minimal Equipment: As the description suggests, use any loaded heavy object and alter the rep scheme to make each set difficult. If the loads you have available are not heavy, consider performing a single leg deadlift or a single leg backpack good morning for 10 reps each leg to increase the difficulty. 

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Dale Trueman
May 24th, 2020 at 12:46 pm
Commented on: 200524

Man, those L-Sits were tough after yesterday.

5 x 10 DL: 225lbs from dead stop across the board.

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Russell Albrycht
May 24th, 2020 at 12:34 pm
Commented on: 200524

135/155/175/185/205

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Reza Dehghanzadehsuraki
May 24th, 2020 at 5:20 am
Commented on: 200524

Coaching notes:


This is a workout program that works with low intensity SLIP from gymnastic in “For Completion” template and heavy weight from weightlifting in “as heavy as possible” template.

The purpose of the exercise is to perform the heaviest resistance in 10 repetitions. Resistance must be selected so that it is at least 80 percent of an athlete’s one repetition maximum. In this exercise, the amount of resistance should be progressively increased per set.

The reps selected so that challenges both strength and muscular endurance. The 10 reps are appropriate reps for increase the strength and hypertrophy, simultaneously. Athletes should rest 3 to 5 minutes between sets.

The trainer should observe the techniques of movement throughout the exercise and correct any mistakes at rest.

This exercise completely challenges the lower trunk muscles.

Athletes in this exercise can strive to maximize their maximum strength.

This WOD takes about ≈ 40 min. In the SLIP part, athletes just practice for 20 min, without recording. However, Athletes must strive to do their best for perform deadlift and should rest 3 to 5 minutes between sets.

Strength and muscular endurance plays a major role in this exercise. Furthermore, flexibility, balance and coordination are challenged in first part of WOD.

The aerobic system is a dominant energy pathway in first part of this exercise program. Furthermore, 10 repetitions per set will make use of the lactic acid energy system in second part.


Train hard and challenge your body. Enjoy it ;)

GOOD LUCK

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Christian Simpson
May 24th, 2020 at 3:27 am
Commented on: 200524

Wu 95# & 135*10

185/205/225/245/260

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Chris Sinagoga
May 24th, 2020 at 12:34 am
Commented on: 200524

Champions Club Scaling Notes


RANT

I always think on how the SLIPS can be used as skill transfers to the main lift. In this case, the L-sit is a great way to practice strength in the transition position of the deadlift which, coincidentally, is the most difficult: getting the thing the first few inches off the ground. The scales are a great way to practice keeping the pressure even in the feet as your hips move in and out of flexion. Planks give us a chance to 1) practice bracing and 2) practice being able to keep that brace while we're breathing - which might be good in case, you know, we are asked to do 10 heavy reps in a row.


MAIN DECISION

Does my form allow me to go 10 reps at a heavy weight?


NEW TO CROSSFIT SCALE

AMRAP in 20 minutes of:

15 deadlifts

1:00 plank hold


WHAT ABOUT THE MOVEMENT

Deadlift - squatting, external load, high demand on the midline, midrange with the arms


WHAT ABOUT THE REPS

Definitely not the number of reps you want to see for a max effort day


LEARN TO COOK

New to the movement = more reps at really light weights. If you want to turn this into a regular workout day, look to combine some of the SLIPS in with deadlifts. Even setting a time like 1:00 at each station could be good.


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

As is


GENERAL FEAR LEVEL: 6

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Steve Prince
May 24th, 2020 at 4:22 pm

"GENERAL FEAR LEVEL"


Love that!

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Bryan Rosen
May 24th, 2020 at 12:29 am
Commented on: 200524

Warm-up for 200524:

GENERAL WARM-UP


2 rounds for 30-seconds of:

Deadbugs

Glute bridge

Bird dogs

Kettlebell deadlift

Kettlebell swing


SPECIFIC WARM-UP


Using an empty barbell, perform:

5 deadlifts from the floor to the knees

5 top-half deadlifts

10 deadlifts


Using a barbell with light bumper plates, perform:

5 deadlifts from the floor to the knees

5 top-half deadlifts

5 deadlifts


Build-up

3 sets of 5 reps, increasing in load each set.


SLIPS


EMOM 20 minutes

1. 20-sec of front scale, right

2. 20-sec of L-sit

3. 20-sec of front scale, left

4. 20-sec of handstand hold


AT HOME VERSION

On a 12:00 clock

2 minutes of 10 Single-leg deadlifts, per side

1 minute of high plank

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Juan Acevedo
May 24th, 2020 at 12:09 am
Commented on: 200524

▶ INTENDED STIMULUS

OUCH! High volume deadlifts will hit your whole system hard. If you are planning on doing a hero workout tomorrow, leave all heroism for then. Today be a Clark Kent. Go in, do a good job, but keep your shirt on and your muscle supple. Focus on getting five awesome sets at around 60% of your max and go on with your life. If you want to be a hero today, try to go a little heavier than that. Keep in mind that ten reps for a heavy deadlift is a lot. As you get to the last three, your form will naturally degrade, and you will be more prone to use your back than your legs. Please don't push it past your mechanics. No, you will probably not get injured or blow a disc, but your low back will be out of commission next week, and your training will suffer. A good idea when cycling more extended sets of deadlifts is to focus on the descent. The better the descent, the better your set-up position, and that here is gold. 

For SLIPS try some fun inversion work. Diane is a beautiful workout because it combines inversions and deadlifts. Let's mimic that today. The option below might help you!



▶ OPTION FOR DEADLIFTS

This is a good option for athletes learning how to do a deadlift, or as a technique primer. 


5 Sets

10 Slow-Descent KB Deadlifts (set your athlete facing a wall, half a foot away)


4 Sets

8 Double KB Deadlifts (set KB's on top of 45 lb plates, and make your athlete work hard!)


3 Super Sets

6 Seated Good Mornings (load them up)

6 Stiff-Legged Deadlifts



▶ OPTION FOR SLIPS

3 Sets

20 seconds back scale directly into a kick to handstand on the wall

1 pirouette on wall

1 negative handstand push-up with roll-out


then 


3 sets

3 as slow as possible negative handstand push-up facing the wall*, in the last descent perform a max effort hover hold 

30 seconds headstand hold


then 


3 sets

Max L-sit/tuck hold on parallettes right into a gymnastics plank hold on parallettes**


*negative box handstand push-ups or pike push-ups if needed

**ideally, the transition will happen without touching the ground. 



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

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