남(m)/46/171cm/96kg/2302021/
Shoulder press 3-3-3-3-3-3-3 reps
Practice SLIPS for 20 minutes.
Post loads to comments./
20-30-40-50-60-65kg(x)/
화요일 저녁 두번째와드

65-75-85-95-105-110-115(x2) E2MOM

137-137-137-137-137-137-137 Rx'd

SLIPS completed

7x50kg
Started Acevedos rolls but reverted to my regular SLIPS

@home, E3MOM, with dumbbells

7x83

(can try to go up a step next time)

115, 125, 135, 140, 145, 150x2, 145

105-105-115-120-125-130-135
compare to 
85-95-105-115-130-140-150(f,1)

85-95-100-105-110-115-120

95,105,115,125,125x2,125,125

50-55-59-59-59-59-59 kg

M/34/6’/175#

95/105/115/125/135/145/150

140 on all sets (e4-5m) didn’t sleep last night and didn’t eat super well today so I’m not surprised last time I did 145 on most sets. 

juans slips 


181/41/69”

95x3
105x3
115x3
125x3
135x3
145x3
150x3

Pleased with this – only decision was whether to go for 150 or 155.  Last set I had earmarked as something that I would either get 2 reps or maybe eke out a third.  Wasn’t convinced I could even get 150 for 3, but glad I tried.  SLIPS after as rx’d.

47m/5'10"/185

Shoulder press 3-3-3-3-3-3-3 reps

85-95-105-115-125-130-135
140 - failed on 3rd rep 

SLIPS

105, 115, 125, 125, 125, 130, 135

Added max reps of strict pull-ups after each shoulder press (SP weight/ PU reps):
Lucas: 85/4, 95/4, 100/4, 105/2, 110/2, 115x1(PR)/2, 105/2
Me: 95/10, 110/7, 115/6, 125/6, 130/5, 135/6, 140x2/5 (slightly better than compare to in 2018)

Sub’d strict HSPU.
✅

190924: 110-120-135-145-150(2)-145-150(2) ✅
181106: 115-135-135(2)-115-125-135-130

PRIORITY:
As Rx'd

SUBSTITUTIONS:
Dumbbell shoulder press

RESULTS:
Total weight for 2 dumbbells
100
110
110
110
110
110
110
Could go higher if I had more weight
Did 3 seconds up, 5 seconds down
Forgot to do SLIPS

95-105-105-110-110-115-115

5 rds completed
Scaled/subbed to a 15 minutes AMRAP of 20 single arm 8kg KB shoulder presses each arm / 1 minute plank hold
M / 41yo / 176cm / 72kg

All in kg:
40 - 42 - 44 - 46 - 48 - 50 - 52(1f)

Cf 181104:
42.5 - 45 - 47.5 - 50 (2f) - 47.5 - 47.5 - 47.5

On 5-29

105-105-110-115-120-125-130(F)-125(2)-115lbs

M/39/111kg
Shoulder press
60kg-60kg-60kg-60kg-60kg-60kg-60kg

"barbell-less today"
50# KB Strict Press R/L + 2 SHSPU
X7 SLIPS 20 min. then, went swimming!

125-135-145-155-165-175-155
Not strict

115,135,145,155(1),145,145(2),145(2), bonus 95(13)

Late check-in.  
135, 140, 145, 145, 145, 140, 140

120-125-130-135-140-145-135

95-105-115-125-125-125-125

Strength/WOD- 
75/85/95/105/110/110/105

GSLP-chinups x12.5/DLx140

Slips x20min (30 sec cont. rotate)

50/M/6’/321#
WU: 3 min Jump rope
WOD: 3-4-5-6-7-8-9  (ea arm)
single arm KB OH press (48 lb)
20 min SLIPS
**Great way to end the week**

F/34/134# 
A)row 1000m rest 2 minutes, row 1000m rest 2 minutes row 1000m row
B) shoulder press 7x3 @ 65,70,75,80x2 Fail, 75,75,75,75,75
c) slips 20 minutes

Rx’ed
85-95-105-115-120-125-130(2)

All strict minus very last rep which I didn’t count. 

M/24/5'8"/155lb
Live Long CrossFit 
Mason, MI

95lb-95lb-95lb-95lb-95lb-100lb-105 lb(miss 2/3)

hovering around 80 for the presses. Skipped the slips for today. I've been avoiding CF for about a week and a half, so I'll start back up slowly.

135-140-145-150-155-160-165

slps
wod rx
95
105
115
120
125 f (1)
125 f (2)
125
m/50/175

40-64-70-84-90-114-114

65-75-95-100-105(fail)-100-100lbs
SLIPS✅

115
125
130
135
155
160
165

95# all sets
SLIPS✅

Jackie 55-45-45-45-45-45-45
(50# next time)

145 - 155 - 165 - 175 - 180 - 185(fail) - 165
For SLIPS - rolls, etc. courtesy of Juan
m/52/5'11"/200#

SLIPS - 20 min
Shoulder Press x 3
105, 105, 115, 115, 125, 125, 135 lbs

M/36/165

88-99-110-121-127.6-132-136.4

practiced bar hanging L-sits and OHS

107.5-117.5-125-135145-150-160.
slips

115,135,140(1),140(2),135,135,135. Last 3 rounds of 135 just barely got 3rd rep. 

135-140-145-150-155-160(2)-155

Press 95-105-115-125-130-135-140#. 

20 minutes of SLIPS done. 

115-120-125-130-135-140-140
SLIPS✅

95-100-105-115-125-135-145

105's each set

70-75-80-85-90-95-100

Poor form on 95-100.

95-105-115-120-125-130-135(only 2 reps)

SLIPS first, and mixed into SP sets
85-90-95-100(2)-95-98-98#

190923:  85-90-95-95-97-98(2)-96
181104:  95-95-98-100-100-100(2)-95

3 x 20, 30, 40, 50, 60, 65, 70kg
😅👍

Shoulder Press 
3- 45/45/45/45/55/55/65(F)/60#

Seated shoulder press 45#(max reps)- 6/11 

My shoulder press seemed even weaker than normal today. 

Double kettlebell strict presses:
16-16-20-24-24-24-24kg
43/1.78m/77kg

DB Wu 25#*10/35*8/45*5
105#/115/120/125/130pr/135pr(2 reps)/125

174cm/75kg/29age.
:50-54-56-58-60-62-64KG.
https://youtu.be/4lMs9lSUs6M

WOD ANALYSIS

Coaching notes:

Template: This WOD follows both “as heavy as possible” and “For Completion” template. As heavy as possible for overhead squat and For completion for SLIPS (stands for Scales, L-sits, Inversions, Planks and Stretching).

Form: In fact, This WOD combined two single modality WODs in one, cleverly. The first combination is a heavy complex movement from weightlifting and the second combination is low intensity SLIP from gymnastic.

Focus: This WOD is focused on the shoulder press movement In this day, recovery has not been a limiting factor. The amount of resistance should be progressively increased per set. Athletes can strive to maximize their maximum strength in this exercise. 

Purpose: The purpose of the exercise is to perform the heaviest resistance in 3 repetitions. Resistance must be selected so that it is at least 90 percent of an athlete’s 1RM.

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

The reason for choosing reps & sets: The reps selected so that challenge the strength. Moreover, by choosing 7 sets, they want to mentally impress the athletes. If athletes do not have a good rest between sets, their record will drop from set 4 onwards.

Time to perform: This high volume and heavy WOD takes about ≈ 45 min. In the SLIP part, athletes practice for 20 min, without recording. However, Athletes must strive to do their best for perform overhead squat and should 3 to 5 minutes between sets .

Running a class: Trainers just have ≈ 15 min for set other parts of class.

Physiology (GPP): Strength plays a major role in this exercise. Furthermore, muscular endurance, mobility, balance and coordination are challenged in first part of WOD.

Physiology (energy pathway): The aerobic system is a dominant energy pathway in first part of this exercise program. Furthermore, 3 repetitions per set will make use of the phosphagen system in second part.

Anatomy:
Shoulder press: Agonist: Trapezius (upper fibers), Anterior & middle deltoid, Triceps
Synergist: Serratus anterior, Pectoralis major (clavicular head)
_____________________________________

Running a 60 min class:

Whiteboard ≈ 2 min 
General warm-up ≈ 4 min 
Specific warm-up for shoulder parts: ≈ 5 min
WOD ≈ 45 min
Cool-down ≈ 4 min

Train hard and challenge your body. Enjoy it ;) 
GOOD LUCK

▶ INTENDED STIMULUS
Of all the barbell lifts the press is the one with the most interesting history --google it. It used to be considered the epitome of strength. For us, it has two primary purposes. First, to develop shoulder flexion and arm extension. Second, as with anything overhead to make us work trunk stability and control --posture. This implies that when we are pressing overhead, those should be the points of performance we are trying to achieve. Start each press by always creating a solid foundation, align your rib cage and your pelvis, hold your belly tight, squeeze your butt a little, and press that barbell up. For the shoulder and the arms to work, you need to keep that bar path beautiful. Don't let that bar circle around your face. Press it up and back! Today we want to challenge our press and see how heavy we can go. Keep pressing that bar up while your mechanics let you. Get seven heavy sets and the SLIPS. Athletes that have reduced shoulder mobility and cannot really achieve good posture while pressing should work on shoulder flexion flexibility and can press while kneeling with dumbbells. The kneeling position will force you to keep up a better posture. Whatever you do, brace yourself!

▶ OPTION FOR SLIPS
Let's get silly and Fancy!
Start with two sets of
▶ 20 seconds back scale per leg
▶ 20 seconds front scale per leg (or pistol hold at bottom)

then

Let's roll! (progression designed by Carl Paoli)*
▶ 5 forward rolls from pike position
▶ 5 forward rolls from pike position with feet on a wall
▶ 5 forward rolls from wall-facing handstand hold
▶ 5 forward rolls from a freestanding handstand

* Go through the progression. Once you find the movement that it is right at your limit, stay there, and focus on really slowing it down. Your objective is to make this look slow and smooth.

then

3 5/5 Hanging Around the Worlds (L-sit work)


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

Champions Club Scaling Notes

RANT
Letting boredom get in the way of good practice is something we have to constantly fight as athletes.

MAIN DECISION
Would I rather not be bored, or would I rather do something that will move the needle in both gymnastics strength and barbell strength?

NEW TO CROSSFIT SCALE
AMRAP in 15 minutes of:
20 dumbbell strict press (add or subtract reps depending on how heavy the dumbbells/pressing thing)
1:00 plank hold

WHAT ABOUT THE MOVEMENT
Strict press - pushing, overhead, external load, more strength than skill

WHAT ABOUT THE REPS
3 usually shades more towards strength than stamina, so the weight is assumed to be pretty heavy

LEARN TO COOK
To add some endurance/intensity then look to the New to CrossFit scale. To make stamina/technique more of a factor, then add reps, or even just stick with the New to CrossFit scale.

I DON'T WANT TO COOK, JUST GIVE ME FOOD
New to CrossFit scale. Especially if you're at home with dumbbells or anything moderately heavy.

GENERAL FEAR LEVEL: 2