CrossFit | 200613
Saturday

200613

Workout of the Day

62

Practice SLIPS for 20 minutes

Push jerk 7-7-7-7-7-7-7 reps

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At-Home Workout

Chipper

Farmers carry, sit-ups, push-ups, and squats

Watch

"The coronavirus has added a brutal exclamation point to America’s pervasive ill health. Americans with obesity, diabetes, heart disease and other diet-related diseases are about three times more likely to suffer worsened outcomes from Covid-19, including death. Had we flattened the still-rising curves of these conditions, it’s quite possible that our fight against the virus would today look very different."

Read the article A Low-Carb Strategy for Fighting the Pandemic’s Toll

Comments on 200613

62 Comments

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Kury Akin
October 27th, 2020 at 2:00 pm
Commented on: 200613

Sub 6km row 33:06 due to shoulder injury.

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Matthew Aukstikalnes
October 22nd, 2020 at 10:24 pm
Commented on: 200613

125-125-135-135-145-145-155

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Clint Michael
August 14th, 2020 at 12:07 pm
Commented on: 200613

135, 140, 140, 145, 145, 150, 155

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Shawn Hakimi
July 29th, 2020 at 12:08 am
Commented on: 200613

30# dumbbells

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Shawn Hakimi
July 29th, 2020 at 12:08 am
Commented on: 200613

30# dumbbells

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Nate Gordon
July 28th, 2020 at 6:26 pm
Commented on: 200613

135-145-150-155-160-165-170

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Cy Azizi
July 26th, 2020 at 1:57 pm
Commented on: 200613

95, 105, 115, 125x5, 115, 115, 115

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Ralph Keeley
July 8th, 2020 at 4:46 am
Commented on: 200613

M/34/6'/175#


(From a while back)

115/135/155/175/200/185

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Jeff Chalfant
July 5th, 2020 at 8:52 pm
Commented on: 200613

for SLiPS, 5 rounds of: 10 front scale leg lifts into back scale 15 seconds into free handstand left side then right side. 10 second floor L-sit, 30 second rear plank, 20-30 second straddle stretch


for the workout I didn’t have access to a barbell so I did 7 sets of 7 strict presses with 55lb dumbbells. Very hard.

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Giuseppe Petrillo
July 5th, 2020 at 10:28 am
Commented on: 200613

40-45-50-55-60-60-60 kg

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David Swicegood
July 2nd, 2020 at 4:25 pm
Commented on: 200613

Stayed at 115 lbs, first time back lifting in months!! Really good session though. Good engagement of back and right side staying in it.

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Byron Hills
June 26th, 2020 at 3:03 am
Commented on: 200613

95-115-125-135-145-145-150 (5x2)

probably shouldn’t have gone as heavy - right wrist and forearm injured since Saturday. Did more push presses that push jerks.

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kevin robinson
June 26th, 2020 at 2:11 am
Commented on: 200613

Started real light to see how I felt

95-105-125-135-145-150-155

Finished at 85% of 5 rep max

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Felix Seraphin
June 22nd, 2020 at 4:53 am
Commented on: 200613

Rx: 95-100-105-110-115-120-125

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Kevin Miller
June 16th, 2020 at 10:57 pm
Commented on: 200613

No bar so I used dumbbells. I did 10 reps per set and last set I did max reps at 12.

2 sets 35#

2 sets 45#

3 sets 50#


(edited)
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Jeffery Powell
June 15th, 2020 at 8:59 pm
Commented on: 200613

SLIPS for 20 mins


7x10 push jerk with 40 pd dumbbells. -- As heavy as I own

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Hank McKibban
June 15th, 2020 at 7:09 pm
Commented on: 200613

sub’d kipping HSPU (6x on set 6&7)

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Morgan Greene
June 15th, 2020 at 4:54 pm
Commented on: 200613

Scaled to 5 rds: 135-145-155-165-170(6)

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Brandon Myers
June 15th, 2020 at 2:19 pm
Commented on: 200613

95,105,115,120,125,130,135

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Greg Fairbanks
June 15th, 2020 at 3:22 am
Commented on: 200613

Right knee hurt every time I dipped to push or to catch, so sub'd strict Shoulder Presses for all

7-7-7-7-7-7-7

95-105-115-125(5)-125-135(5)-135(4)

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MaKenan Sciandra
June 14th, 2020 at 7:18 pm
Commented on: 200613

20min SLIPS

125-125-125-125-125-125-125

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Chris Meldrum
June 14th, 2020 at 6:08 pm
Commented on: 200613

135×7 tng

155×7 tng

165×7 tng

175×7 tng

185×7 tng

195×5 - reset from jerk blocks; got 5/7 attempts

205×7 - reset from jerk blocks; got 7/10 attempts


Did SLIPS in between sets. Feel good about this; motivation was low today. I need work on push jerks, my right did wants to slide back into split. Some of my reps were "splots"...


47m/5'10"/185

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Alex Pham
June 14th, 2020 at 5:24 pm
Commented on: 200613

80 (10x)

90 (10x)

100 (8x)

100 (9x)

100 (10x)

100 (10x)

100 (10x)

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Myles Lance
June 14th, 2020 at 4:55 pm
Commented on: 200613

165-170-175-180-185-190-195

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Brett Eckles
June 14th, 2020 at 4:13 pm
Commented on: 200613

20 min SLIPS: front/back scales, Parrallette l-sits and handstands and planks

Push Jerk: 45/95/135/145/150/155/160

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Christian Simpson
June 14th, 2020 at 2:42 pm
Commented on: 200613

Wu 65#, 85

115/120/125/130/135/140/145


Probably start a little heavier next time.

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Brad Kurtz
June 14th, 2020 at 2:02 pm
Commented on: 200613

20 mins of SLIPS

145-145-155-155-165-165-185

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Russell Albrycht
June 14th, 2020 at 12:04 pm
Commented on: 200613

45/65/85/95/105/115/115

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Randy Crooker
June 14th, 2020 at 2:24 am
Commented on: 200613

SLIPS ✅

Push Jerks

95-115-125-130-130-130-135lbs

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Nathan Goisnard
June 14th, 2020 at 1:18 am
Commented on: 200613

5 ish minutes of SLIPS

then worked up to

135# for the PP

I have felt stronger and done better numbers, but I put lots of time under tension going down with these

Again, thanks CrossFit


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Joe Conradi
June 14th, 2020 at 12:47 am
Commented on: 200613

Slips

10 rounds with 45# dumbbells.


(really need to find heavier dumbbells for sale!)

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Kyungtaek Kang
June 13th, 2020 at 11:30 pm
Commented on: 200613

95-135-155-185-205-225(6)-135 then SLIPS.

CFHIM - MAKING PEOPLE BETTER

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Marcel Ferreira Martins
June 13th, 2020 at 11:27 pm
Commented on: 200613

M/39/111kg/1m80cm

Slips

Emon 20'

Front scale right 30"

Tuck hold 30"

Front scale left 30"

Handstand hold 30"


Push jerk

70kg,70kg,70kg,80kg,80kg,80kg,90kg.

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Shaun Stapleton
June 13th, 2020 at 10:49 pm
Commented on: 200613

Slips, then 135-155-165-165-170-170-175

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Karina Findlay
June 13th, 2020 at 10:36 pm
Commented on: 200613

Scales, Hanging L sits, handstand holds, planks

7- 55/55/60/60/65/70/70

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Erica McLean
June 13th, 2020 at 10:19 pm
Commented on: 200613

Slips ✔

75, 85, 85, 85, 85, 85, 85

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Jeffrey Howard
June 13th, 2020 at 9:56 pm
Commented on: 200613

M/24/5'8"/155lb

Live Long CrossFit

Mason, MI


115lb-115lb-115lb-115lb-125lb-135lb-125lb

Pretty sore - stayed around 50-60% of my most recent 1RM

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Js Smith
June 13th, 2020 at 9:42 pm
Commented on: 200613

20min SLIPS then 7reps push jerks:

45#/45/50/55/55/60/65

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Mark Dorsett
June 13th, 2020 at 8:03 pm
Commented on: 200613

M/60/240


135 - 155 - 175 - 185 - 195 - 205 - 210

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Charlie Pokorny
June 13th, 2020 at 7:11 pm
Commented on: 200613

SLIPS: L-sits, handstands and planks

135 - 155 - 165 - 175 - 185 - 195 - 205 (6+f)

m/52/5'11"/200#

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Pat Mc
June 13th, 2020 at 6:58 pm
Commented on: 200613

46/M/180


45-75-95-115-125-135x5-45

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Steven Odom
June 13th, 2020 at 5:57 pm
Commented on: 200613

Rx’ed

= 135-145-155-165-175-185-195(5+2) lbs


Nursing an injured right wrist. Last set was a bad push at rep 6 and dropped the bar, cleaned/racked then finished 2.

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Eric Love
June 13th, 2020 at 5:20 pm
Commented on: 200613

7’s. deceptive


up to 155

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Przemyslaw Kaczorowski
June 13th, 2020 at 5:00 pm
Commented on: 200613

40kg

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Nicole Deaver
June 13th, 2020 at 4:53 pm
Commented on: 200613

Push jerks

7- 45/ 55/ 65/ 70/ 75/ 80/ 85#

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Edgar Reyes
June 13th, 2020 at 4:50 pm
Commented on: 200613

20:00min 45-65-95-115-135-155-155. I only weight 135lbs

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Jim Rix
June 13th, 2020 at 4:42 pm
Commented on: 200613

For time:

200m farmer’s walk

21 kB swings

21 goblet squats

200m farmer’s walk

15 kB swings/goblet squats

200m farmer’s walk

9 kB swings/goblet sqyats


Jim: 53/44# walks, 53# kbs/squats, 15:38

Sheryl: 25/20# walks, 25# kbs, 20# squats, 17:13

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Charles Meyers
June 13th, 2020 at 4:40 pm
Commented on: 200613

M,220,59

65x7

95x7

110x7

115x7

127.5x7

135x7

150x7

Slips

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itay derw
June 13th, 2020 at 4:24 pm
Commented on: 200613

My form on push jerk is no good at all so instead I did regular OHP (worked on my form after the workout)

35kg->37.5kg->40kg->42.5kg->45kg(5 reps)->42.5kg->42.5kg(4 reps)

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Steve Day
June 13th, 2020 at 3:45 pm
Commented on: 200613

20 min SLIPS

Push jerk 7x7

95, 115, 125, 135, 145, 155, 165(F) 5 reps

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Coastie Nick
June 13th, 2020 at 2:58 pm
Commented on: 200613

65-95-105-115-125-130-135

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Sam Meixell
June 13th, 2020 at 2:42 pm
Commented on: 200613

95-105-115-125-135-145-155

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Tripp Starling
June 13th, 2020 at 2:15 pm
Commented on: 200613

SLIPS✅


85-105-115-125-115-115-115

cycled all reps without resetting


Jackie

55# all sets

(edited)
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QiHui Xing
June 13th, 2020 at 2:14 pm
Commented on: 200613

175cm/75kg/29age.

✅SLIPS.

40-50-60-70-80-90-100KG.

https://youtu.be/F19R0-X_az8

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Viktor Wachtler
June 13th, 2020 at 1:31 pm
Commented on: 200613

Double kettlebell jerks

20-24-24-24-24-24-24kg

Then WOD200612

43/1.78m/77kg

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David Williams
June 13th, 2020 at 1:17 pm
Commented on: 200613

M/36/172#

7x7 push jerk:

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


3x5 shoulder press, push press past failure @ 95#


3x10 shoulder press @ 65#


(edited)
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Michael Arko
June 13th, 2020 at 1:08 pm
Commented on: 200613

Subbed dumbbell jerks with pairs of dumbbells at these weights

28-33-38-43-48-45.5-45.5

48 round was broken to 4/3 hence the reduction

Should have made early rounds heavier

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Reza Dehghanzadehsuraki
June 13th, 2020 at 5:10 am
Commented on: 200613

WOD ANALYSiS


Coaching notes:

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


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


Focus: 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 7 repetitions. Resistance must be selected so that it is at least 85 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 challenges both strength and muscular endurance. The 7 reps are appropriate reps for increase the strength and hypertrophy, simultaneously.


Time to perform: This high volume and heavy WOD takes about ≈ 47 min. In the SLIP part, athletes just practice for 20 min, without recording. However, Athletes must strive to do their best for perform push jerk and should rest 3 to 5 minutes between sets.


Running a class: Trainers just have ≈ 13 min for set other parts of class.


Physiology (GPP): Strength and muscular endurance plays a major role in this exercise. Furthermore, flexibility, 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, 7 repetitions per set will make use of the lactic acid energy system in second part.


Anatomy:

Push jerk: Trapezius (upper fibers), Anterior & middle deltoid, Triceps, Gluteus maximus, Quadriceps

_____________________________________


Running a 60 min class:

Whiteboard ≈ 3 min

General warm-up ≈ 5 min

WOD ≈ 47 min

Cool-down ≈ 5 min


Train hard and challenge yourbody. Enjoy it ;)

GOOD LUCK

(edited)
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Stephen Hipskind
June 13th, 2020 at 2:03 am
Commented on: 200613


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Chris Sinagoga
June 13th, 2020 at 12:13 am
Commented on: 200613

Champions Club Scaling Notes


RANT

Nothing to rant about off the top of my head


MAIN DECISION

Do I have the ROM in my shoulders, hips, and ankles to do heavy push jerks?


NEW TO CROSSFIT SCALE

AMRAP in 20 minutes of:

21 push jerks (or push press) at light weight

1:00 plank hold


WHAT ABOUT THE MOVEMENT

Push jerk - jumping, overhead support, using gravity/skill, connection, upright torso


WHAT ABOUT THE FORMAT

7 reps at a heavy weight would be enough to get us a heavy-breathing response out of the set in addition to muscular fatigue


LEARN TO COOK

If I want to work on the skill/timing of the fall but don't have mobility for push jerks, then a split jerk would be a good option. Add reps if needed and alternate feet. Light weight and adding reps is also cool. If I want to work on heavy weight but don't have the timing for either, then practice push/split jerks in the warmup and do push press for the workout.


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

New to CrossFit scale


GENERAL FEAR LEVEL: 4

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Chris Sinagoga
June 13th, 2020 at 6:34 pm

The funniest part about this is Willie commented just under my name. Looks like I'll have to give Dr. Osagie a call

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Christian Simpson
June 14th, 2020 at 1:27 pm

Yeah coach, Willie's been spying on your deep squats. Ha

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