Pr. 65. 67.5. 70 PP. 72.5. 72.5. 72.5 PJ. 75. 75(4). 70 (kg)

Shoulder press: 95, 100, 105, 110, 115 Push press: 120, 125, 130, 135, 140 Push jerk: 145, 150, 155, 160, 175 Rx

SP 135,145,150,155,160 PP 160,165,175,180,180 PJ 155,160,165,165,165

Shoulder Press: 135/145/155/165/185—5#PR Push Press: 135/145/155/165/180 Push Jerk: 135/145/155/165/165 M/60/6’2”/230

Approached this workout much differently than I have in the past due to the prescribed SLIPS practice afterward: I lifted every 90 seconds all the way through the 15 sets. Press 145-150-155-155-155lbs Push pressx3: 165-165-165-165-165 P.Jerk: 155-155-155-155-155 That was hard. Last rep of the last 2 sets were hard to lock out on landing. Shoulders jelly. Then did Juan’s recommendations for SLiPS: 7.5 rounds of 25% max holds. Rested a bit;)

Shoulder press: 115,120,125,130(F),125 Push press: 115,120,125,130,135 Push jerk: 115,120x3,115,115,120

95-105-105-105-105 135-135-145-145-155x2 145-155-155-165x3-165x2

Shoulder Press: 75-95-105-115-125lbs Push Press: 125-135-145-155-155lbs Push Jerk: 135-135-135-145-155lbs

145 for all sets. 1:15 rest between each set. D 55 and the same.

Press: 155, 165, 170, 170(f), 170(f) PP: 170, 175, 180, 185, 185 PJ: 185(f), 155, 155, 160, 165(f)

Completed 2019-08-21 SP - 95 PP - 95 PJ - 75

안양공식인증지부 크로스핏힘 95-145-195-205(F)-200LB 195-205-215-235-245(2개) 195-215-235-245(3개)-225(1개) 강경택/45세/180cm/90kg/CFHIM

145-155-160-165F-165 155-165-175-185-195 185-185-185-185-185

First WOD ever. Let's see how this goes: 135-155-165-165-165 165-185-205-205-205 185-205-205-205-205

Did it after AFSAP lunge WOD. Subbed for double 20kg kettlebells 3 sets of max rep non-stop strict presses 9-10-9 4 sets of max rep non-stop push presses 15-13-14-13 Ran out of time... 43 (today)/1.78m/76kg

Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push jerk 5-5-5-5-5 reps 135lbs Ran out of time for last two push jerk sets but would have stayed at same weight.

135 for singles and triples 95 for split jerks.

Vups, russian twist, ab roller 20each x3 SPí—1) 80, 90, 100, 105, 110# PPí—3) 85, 95, 105, 115, 115# PJí—5) 95, 105, 115, 125x4, 115# 4x1 min plank

105-105miss-95-100-100miss 105-100-100-100-100 105-115-115-115-115

Shoulder press 47.5 kg (103 lbs) x 1 x 5

Shoulder press 70 80 85 90 100 Push press 95 100 105 110 115failed Push jerk 95 90 85 85 90

Sp: 40 kg, 45kg, 50 kg, 52,5 kg, 55 kg ( persí¶nlicher Rekord) Pp: 45 kg, 50 kg, 55 kg, 60 kg, 65 kg (fail nur 1 rep) Pj: 45 kg, 50 kg, 55 kg, 60 kg, 62,5 kg

Strict presses : up to 190lbs Push presses : up to 240lbs Practiced normal jerks instead of push jerks just because I haven't done them in a long while. Great day!

45-65-95-105-115-125 95-115-135-145-135 95-115-95 (wrist started hurting so I backed off) 3 x 500m row with 90s rest 1:49/1:41/1:41

65-95-115-115-115 115-125—125-125-125 125-125-125-125-125

115-135-155(F)-135-140 135-155-165(2)-140-155 140-150-170(4)-155-160

Press: 135-145-155-165-175 Push press: 135-155-165-175-185 Push jerk: 135-155-155 (stopped at 3rd rep. Hand was sore???????)

52 YOF: Holy shoulders, surely felt the 120 thrusters from Monday. SP: 65-75-95-105-105 PP: 105-105-105-105-115 PJ: 115-125-125-125-125 6X10 sec L-sit 6x15 sec HS hold

110 across the board, but did fail my 5th rep last set :(

M/35/5'9"/165lb shoulder press 1rep 45-65-85-105-125-145-155-160 push press 3rep 125-145-160-165-170 push jerk 5 rep 155-165-170-175

Sholder press 1. 35lb 2. 37.5 lb 3. 40 lb 4. 45 lb fail 5. 45 lb fail Push press 1. 40 lb 2. 45 lb 3. 50 lb 4. 55 lb 5. 55 lb Push jerk 1. 40 lb 2. 45 lb 3. 50 lb 4. 55 lb fail 5. 55 lb fail

Shoulder press: 135 lbs Push press: 175 lbs Push jerk: 195 lbs

Press 95/105/115/120/125 Push press 125/130/135/140/145 Push jerk 145/145/145/135/135 Jackie 65 85 85

Press 185 PP 205 PJ 205 Cleaned all from ground. (Don’t have a rack yet)

Press: 135/145/155/155/160 PR PP: 160/170/170/175/175 PJ: 175 fail after 4/155/155/160/165

Very challenging workout. Thank you! Shoulder Press - 77kgs Push Press - 99kgs Push Jerk - 105kgs

F/46 143/5’6” Solo level 1 cred, feeling out the movements in basement SP 45 X5 PP 45X3 50X2 PJ 50X3 45X1 Wrists giving out more than anything SLIPS - subbed L-sit for hanging L for wrists with remaining time being a tuck Handstands are getting better

Sh.P: 115-125-135-140-145(F) P.P.: 135-145-155-160-165(F-1rep completed) P.J.: 135-145-150-155(F- 4 reps completed)-155(F- 4 reps completed)

Low-carbohydrate diet advocates wishing to support their approach with evidence should examine Jeff Volek closely given his decades of work with William Kraemer, perhaps exercise science's most notorious fraudster. Unfortunately, this piece cites Volek and a recent paper he co-authored with Kraemer. Though Volek has worked with Kraemer throughout his entire career, it is still striking that Volek would continue to co-author papers with Kraemer in the present day. It is especially striking now that CrossFit's lawsuit vs. the NSCA has exposed the full scope of his misconduct. Kraemer's demonstrated misconduct includes the suborning of fabricated data, knowingly publishing false claims about a commercial competitor, the falsification of both the retraction and the later erratum, and routine misconduct in the course of leading the NSCA's Journal of Strength and Conditioning Research, where he was editor-in-chief for three decades, since its inception. CrossFit expert witness E.H. Morreim has compiled evidence of Kraemer's habitual unethical behavior in this report: https://s3.amazonaws.com/crossfitpubliccontent/330_PUBLIC-DECLARATION-of-EH-Morreim-JD-PhD-ISO-MOTION-for-Sanctions-Renewed-Motion-for-Terminating-Sanctions.pdf Volek co-authored at least three anti-CrossFit hit pieces with William Kraemer. These pieces were so deficient in merit, and tortuous in logical inference, as to disclaim any possible presumption of innocence. These pieces are discussed here: https://keepfitnesslegal.crossfit.com/2014/06/25/the-nscas-william-kraemer-vs-crossfit-part-one/ Over the course of two decades, Volek followed Kraemer from Penn State to Ball State, to UConn, and finally to OSU. He has served as Senior Associate Editor of the NSCA's Journal of Strength and Conditioning Research, under William Kraemer since at least 2000. If Volek sees any issue in Kraemer and the NSCA's history of scientific misconduct, he has given no sign of it. The clock is ticking. Distancing himself from Kraemer would be the only way to salvage what's left of Volek's reputation. And career.

Did SLIPS first, both squat racks were being used in Globo. Then both squat racks were still being used so I did from the floor 10 EMOM Power Clean + 3 Push Press @ 115. Then worked on using the hook grip for the Power Clean. Got 170lbs, which is a PR by 5.

88, 99, 110, 121, 127 110, 121, 132, 143, 143 88, 99, 110, 121, 121

Anyone use BTWB app and follow both the CF HQ and Burgener Strength Training workout? Reason I ask is because yesterday, the Burgener workout was strict press, push press, and cleans. I feel like my shoulder has not recovered yet.

115 lbs Rx M / 31 / 5'8" / 149 lbs

95, 135, 155, 175F, 165 155, 165, 175, 185, 200 135, 155, 165, 185, 200 That last set of Push Jerks were tough!

95, 105, 115, 125, 135 135, 145, 155, 165, 165 145, 145, 155, 155(f knee), (skip)

SP 135/145/150/140/145 PP 175/185/190/195/195/185 PJ 185/195/195/190/185

Shoulder Press 130-140-145-150-150(f) Push Press 150-165-175-185 (2)-175 Push Jerk 165-170-175 (4)-175-165 (4) Missed the last one at 175 forward, missed the last one at 165 (tired) Used a belt for some sets, tried to stay away from it SLIPS practice later before coaching classes

Used dumbbells for all movements Press 50-55-60F-55-55-55 PP 50-55-60-60-70F-60 PJ 50-55-55x3(Fail last 2)-50-50 SLIPS - done

M/41/6'3"/215 135-145-155(F)-150-150 150-165-180-185(2)-155 155-165-175(4)-135-135 I’m ok with this coming off wrist injury... Prev (@ 36 y.o.): 135-145-155-160(F)-135 155-175-180-185(4)-155 175-180-185(2)-135-135 145-155-160-165(F)-135 175-185-190(F)-135-135 175-195(4)-185(4)-135-135 160 170 160 155 175 155

Press 115-135-140-145-155 P press 155-165-170-170-175 Jerk 180-180-180-155-155

Hey Justin I sent this to my mom this morning. I have been doing it for a time now. I suggested her she may be able to do 60 reps for time. She is doing it today along my father that started to follow this at home wods too.

Little ailments are starting to get to me: strained rhomboid, strained groin, pains here and there. So I modified this to a different approach. I used dumbbells instead of barbell; and I set out to do this structure at each weight class: Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push jerk 5-5-5-5-5 reps Once an exercise failed a weight, it was not continued: 1. 2 x 28lbs dumbbells: SP, PP, PJ success 2. 2 x 33lbs dumbbells: SP fail; PP, PJ success 3. 2 x 38lbs dumbbells: PP, PJ success (SP no attempt) 4. 2 x 43lbs dumbbells: PP fail; PJ fail (SP no attempt)

50-60-65-65-65 60-65-70-75-75-75 65-70-75-75-75 all in kg

These are great. I would love to send this to my mom. Unless I am looking in the wrong spot I don’t see a suggested work out for these movements. I know as soon as I send this to her her first question will be great so what do I do.

Shoulder Press: 5@ 45/55 - 3@ 60/65 - 1@ 70- 75(F) Push Press: 3@ 55-65-75-85-95 Push Jerk: 5@ 55-65-75-85-95 I just can’t seem to get past 70# for my shoulder presses. Been stuck there well over a year now. My notes show I got 75 once but I’m thinking it had to have been more of a push press. I’ve improved in just about everything else. Although, on the compare to I did 5 reps at 50#, so that is improvement. (Left elbow a little achy so stopped at 95)

SP 95-100-100-105-105# PP 95-100-105-110-110# PJ 95-100-105-110-115# Almost identical to 161218 SLIPS this afternoon, I hope. This is a long WOD before work, for me.

90 seconds rest between sets P 145 all 5 sets PP 155 all 5 sets Ran out of time for the PJ’s, will do this entire workout on Sunday

135-145-150-140-140 140-145-150-155-155 135-140-145-150-135

Shoulder press: 3 @ 45 lb., 55. 1 @ 65 lb., 70, 75, 80, 85. Push press: 5 @ 55 lb., 65. 3 @ 75, 85, 95, 105, 105. Push jerk: 5 @ 55 lb., 75, 85, 95, 105, 105. Tough last rep on both sets of 105.

115 - 135 - 145 - 135 - 135lbs 155 - 175 - 205 - 205 - 205lbs 225 - 215 - 215 - 205 - 205lbs

M/44/6'2"/180# From @strengthhacksmembers 4 RFT 800m row 20 DB snatch 50# 20 goblet squats 50# 23:48

INTENDED STIMULUS . Heavy day! We needed this. This is a fun day. Today go for max load on each of the movements. Of course prioritize mechanics, and keep yourself accountable. If you are star-fishing those jerks, or jerking the push presses, or overextending the back on the press, deload a little and get some good reps. Think of yourself in the third person, value your effort, value your drive but then tell yourself: "Come'on Juan deload a little, you can do better". And you will! Use the the workout to actually work on those mechanics while building your strength. Remember this: we do overhead movements not only because want to develop the pressing movement pattern, but mostly because few things challenge your core stability and strength like having a shit-ton of weight overhead. So set up a solid foundation with the shoulder press. Be strict with your posture and with the bar path, keep that core tight! Once you start push pressing, keep that solid foundation and focus on a smooth and short descent on the dip, with a vertical and fast ascent. And then put it all together in that jerk. This is a great scheme for athletes developing these lifts. If you are learning these movement patterns, only add weight if the movement is solid. Think of this: adding load to a movement should reinforce good movement, it should be a way to cement a solid foundation. For SLIPS we did some assessing in 190810. If you did not do that, do it. Here's and idea for today. Cycle through all the positions holding each for 25% of your max hold from last time. Keep moving through positions for the whole 20 minutes. It should get sweaty, and fun! OPTION 1 *For athletes learning the movements. Only go up in weight or movement, if the movement pattern is optimal. Shoulder press 5-5-5-5-5 reps Push press 5-5-5-5-5 reps Push jerk 5-5-5-5-5 reps SLIPS Progression 1 For 20 minutes with no break between stations, hold each position for 25% of your max from 190810. â–¶ Front Scale hold on each leg. (Priority is front leg straight at constant height) â–¶ Back Scale hold on each leg, (Priority is back leg straight and aligned with pelvis and spine at constant height) â–¶ L-Sit/Tuck hold (Priority is arms fully extended and shoulders down) â–¶ Handstand hold (Use the lowest level of assistance possible while maintaining a neutral spine) Max Gymnastics Plank (Priority is Hollow Body Position with shoulder blades protracted -a.k.a. separate those blades hard) Stretch as needed.

Globo Scale: If you have a barbell and bumper plates go to town. If you are without bumper plates work up to heavy but not max 5's on the push jerks. If without a barbell, work up to a max with dumbbells. If you max the dumbbells available to you, then do AMRAP for the remaining sets with good form. Bodyweight sub: strict HSPU 3x max reps, deficit kipping HSPU 4x max reps, kipping HSPU 5x max reps. rest as needed between sets. It's gymnastics in a strength bias form.

Warm-up for 190814: GENERAL WARM-UP 2 rounds of: 20-second hollow hold 20-second superman hold 10 PVC pass-throughs SPECIFIC WARM-UP Shoulder press 10 shoulder press with an empty barbell: - Reps 1-3: Focus on full range of motion - Reps 4-6: Focus on maintaining midline stabilization - Reps 7-10: Focus on creating straight bar path Push press With an empty barbell, preform 5 reps of each: - Dip and hold - Dip and drive - Push press Push jerk Use this quick two-step jerk progression with a PVC. Perform 5 reps of each: - Jerk "lands" with PVC overhead - Push jerks Build up Build up to the first working set on the shoulder press by performing 3 sets of: 1 shoulder press + 2 push press + 3 push jerks

What is a Slip?

Champions Club Scaling Notes RANT: This one has come up pretty often over the years, and sometimes the game can be to try and increase weight every set through all 3 exercises. This would be a good test of how your strength vs. skill measure out. The push jerk is also a really tough position to get into, so maybe a split jerk could help people like me out with tight ankles and shoulders for the time being. I SHOULD TRY THIS RX’D IF: I have enough time to dedicate to resting enough between sets GROUP VERSION: pick one and nail the technique. disregard the rep scheme and let lighter-weight peeps go for more reps to get a better feel for the movement I’M ONLY HERE ONCE A WEEK AND THIS IS THE DAY VERSION: same as group, but using the time cap to give them a good stimulus from using a lighter weight INJURY VERSION: Upper-body injury — sprint 200 meters, 15 one-arm push press, rest 5 minutes, repeat a few times Middle-body injury — strict press Lower-body injury — strict press WARMUP: Handstand — overhead prep Kb swing — core to extremity prep Kip — spend some time hanging every day Lunge — split jerk prep Box jump — push jerk prep GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 3