Warming Up With SLIPS

By

CrossFit

In this clip, CFHQ Seminar Staff Flowmasters Michele Mootz (CF-L4) and Katie Hogan (CF-L3) introduce SLIPS (scales, L-sits, inversion, planks, and stretching) to their group class of mixed levels, providing instruction, demonstration, and scaling options.

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Comments on Warming Up With SLIPS

18 Comments

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Felix Seraphin
May 26th, 2020 at 9:26 am
Commented on: Warming Up With SLIPS
Awesome video...thank you!
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Cor Oz
May 22nd, 2020 at 1:42 pm
Commented on: Warming Up With SLIPS
Quality! Thanks for this video!
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Craig Glendenning
May 22nd, 2020 at 4:33 am
Commented on: Warming Up With SLIPS
Michele & Katie, you exemplify virtuosity! Thank you. Now I "get it". SLIPS is not just an acronym to me anymore.
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Arnie Hernandez
May 21st, 2020 at 5:46 am
Commented on: Warming Up With SLIPS
Would someone kindly explain the rest of how this particular warm-up session was formatted with regard to the time domains for each station? 
In the video, the only time domain given was for Scales (20sec work / 10sec rest). Were the time domains the same for the other stations? Is the video intended to describe “Practice SLIPS for 20 minutes” just like the WOD for the day?
Up until seeing this, for “Practice SLIPS for 20 minutes,” I would’ve simply divided the time domain by 5, and spent that amount of time doing Scales, then L-sit work, Inversions, etc...

Cheers, everyone!
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Deborah Lackey
May 27th, 2020 at 2:40 pm
Thank you for asking this. Been looking all over internet and cannot find how to structure time on SLIPS. Do you spend a small amount of time on each skill and keep repeating (like an AMRAP) until the 20 minutes are up? Or do you divide the time up a certain way, always ending with the stretching part?
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Jeronimo Garcia
May 20th, 2020 at 1:09 am
Commented on: Warming Up With SLIPS
I have been running on-line classes to seniors in the last month because of the lockdown. I found a lot of help in Michele's explanations. Met Katie Hogan last December in the MD-L1, she's absolute great. Thanks a lot to both of you
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Grant Shymske
May 19th, 2020 at 1:28 pm
Commented on: Warming Up With SLIPS
This is awesome, so much potential in developing and employing this concept to your athletes.
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Jeffrey Lopez
May 19th, 2020 at 1:17 pm
Commented on: Warming Up With SLIPS
Hi, what alternatives can I do if I don't have a band for the Stretching part?
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Tyler Hass
May 19th, 2020 at 7:22 am
Commented on: Warming Up With SLIPS
Based on the work of Dr. Stuart McGill, I would expect the SLIPS to be extremely effective for preventing back injuries. He's a world renown expert on spine biomechanics. When McGill first came onto the scene many years ago, he differentiated himself from other back pain experts in that he was not terrified of deadlifts or heavy lifting in general. The SLIPS align nicely with Dr. McGills Big 3 exercises.
Very few people see the value in the scales. They were pretty much left for dead in old school gymnastics manuals, but they offer tremendous value. They simultaneously develop mobility and strength in the hip-spine complex that both enhances performance and protects against injury. It's great to see they are being revived.
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Chris Sinagoga
May 19th, 2020 at 4:35 pm
Tyler, I'm definitely guilty of skipping over those with both myself and our classes. L-sits and handstands are the most frequent SLIPS done, planks coming in next, and scales last. I gotta keep up on those.
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Tyler Hass
May 19th, 2020 at 7:02 pm
The scales are so easy to overlook. I didn't see the genius in them until they were part of the SLIPS. I did non-competitive gymnastics in college and never saw anyone working scales. For the average person, the scales bring a lot to the table: balance, core stabilization, hip mobility, active flexibility...
I look forward to hearing how things go after you add in more SLIPS, scales in particular.
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Chris Sinagoga
May 20th, 2020 at 2:23 am
I really think there has been a difference from the handstands and L-sits. The L-sits in the transition position of the squats and deadlifts, and the handstands with overhead (obviously) and also fear of falling - which comes in handy for running.

Sometimes with scales I catch myself thinking, "why not just practice pistol progressions instead?" Any thoughts on that?
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Tyler Hass
May 20th, 2020 at 4:31 am
There is some overlap with the front scale and the pistol. It's a good observation. The big difference is that most people don't begin their pistols in the front scale position. The extended leg is really only parallel at the bottom of the pistol, where the support leg is totally bent. I think the extended leg is more analogous to an L-sit, since the opposite leg is going in the same direction.
In a front scale, even a slight bend in the support leg makes the front scale WAY easier. When both legs are totally straight, the front scale is a different animal.
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Chris Sinagoga
May 20th, 2020 at 5:26 pm
Makes sense. And back scale am I right in feeling that similar to how I would a slow back extension, only with more balance/unilateral loading demands.

You definitely convinced me to stop skipping them as much.
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Octavio Leal
May 19th, 2020 at 4:43 am
Commented on: Warming Up With SLIPS
Amazing.! Always dazzling us with new tips and so fundamental for newbies or experienced athletes.. thank you!
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Ricardo Rivas
May 19th, 2020 at 4:29 am
Commented on: Warming Up With SLIPS
muchas gracias Michelle y Katie... más ideas para mi arsenal!!

Thank you Mich and K, more ideas for my arsenal! Yey!
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Paityn Roth
May 19th, 2020 at 2:54 am
Commented on: Warming Up With SLIPS
Awesome, thanks for the clarification!
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Matthieu Dubreucq
May 19th, 2020 at 1:35 am
Commented on: Warming Up With SLIPS
Thanks Michele and Katie!
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