115-120-125-130-135-140-145-150-155-160 Rx'd

Went light, tried to drill form.

SLIPS completed. 

남(m)/46(Korean age 46 Western age 46)/171cm/94kg/211122/
Hang squat clean 1*10/
Hang squat clean 1-1-1-1-1-1-1-1-1-1 reps
Practice SLIPS for 20 minutes.
Post loads to comments./
20-25-30-35-40-45-50-55-60-65kg(x)/
월요일 저녁와드

Acevedo's warm up followed by first two tabata SLIPS then
3*45,55,65kg HSC then
1*75,75,75kg HSC then
last two tabata SLIPS
Just realised I missed final stretching

E2MOM, and used dumbbells

10x120

135, 155, 165, 175, 185, 195, 200, 205, 210, 215

high hang, EMOM
125-135-145-155-165-175-185-195-205-215f (would have matched PR)

http://www.survivediabetes.com/Capture.JPG
Both 100 ...

Very nicely done - that Cohen study is a telling graphic for the obesity epidemic and the MCE material is damning.  

I'm a psychotherapist, and Keys exhibited almost all the traits of narcisistic personality disorder: self-importance, entitlement, exaggerates achievements, belittle people they perceive as inferior, take advantage of others, unwilling to recognize the needs and feelings of others, arrogant or haughty - https://www.mayoclinic.org/diseases-conditions/narcissistic-personality-disorder/symptoms-causes/syc-20366662 which suggest to me he may have been more interested in acclaim than whether his diet actually worked or not. 

I have a pic of Keys at 100 in San Diego, at his last public appearance.  He is obese, the asymmetry of his face suggests a stroke, and he is in a wheelchair.  I have a pic of a Kitavan male, believed also to be 100, who is obviously in good health.  Interestingly, the Kitavans pretty much eat Keys's low fat diet.  Makes me wonder about the refined carbohydrates in the Western diet.  I couldn't find a way to past these pics here but I could email it to you in case you haven't seen it jonty2@earthlink.net   


PS Comments aren't working properly, says thre are 3 but no comments are visible.  

205/225/235/245/255/265/275/245/245/245

205-210-215-220-225-230-220-225-230-235
Oly shoes, and added a belt after 225

Tabata SLiPS(no rest between exercises except :30 before first L sit) 
Back scale (alternating)
L sit on floor (inverted tabata)
Handstand side wall assistance/free(inverted)
Front scale (alternating)
Mixed plank (inverted tabata/alternating)

Lvl40/190/69”

115,125,135,145,155,165,170,175,180,185

95-115-135-155-165-175-185(f)-185-185-190

5x 125 lbs
5x 135 lbs

All in kg: 60 - 64 - 68 - 72 - 76 - 80 - 84 - 86 - 88 - 90 kg

Very good 

175-185-190-195-200-205-210-215-215-220

the LVL 1 Course in Moorepark CA was amazing and fun! Mike, Libby and Matt were some of the best coaches I've ever had the pleasure of meeting. 

20-40-60-80-100-105-110

Squat cleans, not hang.
55-60-65-70-75-80-85kg/ 187#(PR)
43/1.78m/75kg

Tremendo el Level 1 en Montevideo, Uruguay!!!
Conocer Coachs como Pablo y Carlos no tiene precio. Gracias por tantas enseñanzas, humor y buena onda para que fuera el mejor fin de semana del año!
Sin dudas CrossFit es comunidad y es un orgullo pertenecer a ella! GRACIAS!

165, 175, 185, 190, 195, 200, 205, 210, 215, 220

10 x 45#
5 x 65#
5 x 75#
3 x 85#
3 x 95#
2 x 105#

Don't remember my PR. Was super short on time this morning, so I just tried to get some quality reps in.

55-65-70-85-90-95-100-105-110-115#

Haven’t done these in almost 4 years so I was Happy to even break 100#. These were always my favorite and felt great doing them again. 

Now off to go do SLIPS!

Hang squat clean 1-1-1-1-1-1-1-1-1-1 reps

135lb x 10

Practice SLIPS for 20 minutes.

Was looking forward to crushing this WOD until I started warming up & realized my lower back was hurting from the DL & inverted burpee WOD! 😂 (I haven’t done inv. burpees in a long while. Scaled to Hang Sq. Cleans with 35# DBs & strict HSPU (one each) X 10! Did some core exercises & stretches! Got my first 2 HSPU from the frog 🐸 stand! Was able to do it again today!

115-125-135-145-155-165-175-185-195-205(PR)

Did this at work, and found the wall mirrors to be helpful, actually. 

65-75-85-95-105-115-125-135-145(F)-140

M/35/5'10"/190

135-155-175-185-195-205-215-225-235 (PR)-135

135
155
155
175
185
205
210
215
220
225

255lbs 

M/49/6’6”/205#
Clean 1RM=115#
95, 100, 105, 110, 115, 120 x, 115, 120, 125 x, 120 x

M/175cm /74kg /39yo
Not confident with squat clean... 
80 kg. 
Than practice:4x8 with 60 kg
And 4x8 front squat with 80 kg. 

40-50-60-70-80-90-100-105-110kg

5reps 35#-45-50-55-60 from the floor
Back and knees cranky from the candlesticks and yesterday’s 5k.  Failed on 2nd rep at 65#.
Tough lift for me.  75 is my last 3rep max, so not horrible.

245

135
155
185
205
225
245
265

105-115-125-135-145-155-165-175-185-195(pr) had to go for 200(f)
SLIP✅

95, 105, 115, 125, 135, 145, 155, 165, 175 fail, 165 

1st set - 185
10th set - 215 (PR!)

Rx’ed 
135-185-185-195-205-205-215-215-215(f)-215-220(f)-220

The failures were from not getting under the bar quick enough.  I focused and had success on both redo’s. 

Changes up a little, haven’t done these heavy in years. 
5x135
3x155
2x165
1x175
1x180(ugly)
5x155 Fail

35/5’9/195/M

145-155-165-175-185-205-225-235-245-245

M/45/6'2"/180#

115/135/145/155/165/170/175/180/185/190(F)

95, 115, 135, 155, 185, 205, 225, 235 (F), 235, 240

135, 155, 165, 170, 175, 180, 185, 190, 195, 200 Rx 

28yo M
195, 215, 225, 235, 250, 260, F270, F270 was feeling solid today but not solid enough lol

Loved the L1 in St. Paul, MN. Pablo, Joe, Yurii and Jess did an excellent job in leading us! I learned a ton both as an athlete and as a coach. I’m excited to put forth the knowledge that I learned here into application. 

Did the deadlifts yesterday, so I was expecting this to suck, but I surprisingly felt good.
135(3)-185(2)-205-215-225-235-245(PR)-245-225-225

145-155-165-175-185-195-200(f)-200-195-200

Hang Squat Cleans
5@ 45/55/65/75
3@ 85/90/95
2@ 100/105(Fx4)/100/100

My PR is 105 and couldn't get it today. I kept failing at the clean, which my PR is 110.  Oh well, I guess some days you get it some you don't. 

Super session 
Merci aux coachs
Très bonne expérience 
Au top..!

195 - 215 - 225 - 230 - 235 - 240(f) - 240 - 245 - 250(f) - 250(f)
Bar was just a little too far forward on the last two attempts
m/51/5'11"/200#

225 - 245 - 265 - 275 - 285(F) - 285 - 265 - 265 - 265 - 265lbs

SLIPS: I’m EVEN closer to my b/b/b press to handstand. I close to gently kiss the ground yet and I just need the slightest kick assist off my toes to get the press.

Did SLIPS & Hang squat clean practice w/ 50 lbs DBs at work gym

Plan is to do some heavier singles with the barbell tonight at home.

135-140-145-155-165-175-185-195-200-205
✅

Gracias a Uruguay por haberme recibido! Increíble experiencia con los mejores coaches!!! 
Espero verlos pronto y nuevamente GRACIAS! 

Excelente curso LVL 1 en Montevideo, Uruguay! Tuve la suerte de conocer a coach Carlos Andrade y volver a estar bajo la tutoria de Pablo Cariman, dos modelos a seguiir para los que quieren ser entrenadores! Genial experiencia, retome el curso y no me arrepiento en lo absoluto!!!

155.175.175.185.185.195.205.205.205.205.

60/65/70/75/77.5/80/80/80/80/80kg

Huge thank you to the coaches at St. Paul level one course! Had such a great time and met many amazing people! 

Thank you Pablo, Joe, Jess & Yurii- I had a great time at the Level 1 course and can’t wait to try new things I learned in the gym. Very well run!

I did front squats and cleans on Saturday, I guess I'll go back and do that DL & inv. burpee workout today...
From Saturday:
Front Squat
5 x 45/45/95/135/185/205(x4)
Cleans
3 x 95/135/155/175(PR for full clean)
50 cal row
50 cal assault bike

The St Paul L1 was fantastic, great facility provided by CFSP and the coaches were world class. Being an athlete all my life, but new to CrossFit I was floored by how much I learned in a short amount of time! Thanks to Coaches Pablo, Jess, Yurii, and Joe! 

10x75, 10x95
5-115, 125
3-130, 130, 130
1-135, 135, 138(f), 135, 135#
A little less weight than my power cleans

155 165 175 185 195 205 215 225 235 245
Slips as rx'd

Hang Squat Clean 185-195-205-210-215-220-225-230-235-240

SLIPS - Alternating EMOM x 20:
Min 1 - :15-20 L-Sit
Min 2 - 10' Unbroken HS Walk

110-115-120-125-130-135- (4 failed attempts 140) -135-137.5-140 (pr)

60-65-70-75-80-85-90-92-93-95 kg

What role is liver bioaccumulation of persistent nanoparticulate aluminum from vaccine adjuvants playing in displipidemia and subsequent health outcomes? 
“Mitochondrial metabolism is the main site of the toxicological action of Al.” 
Hepatic response to aluminum toxicity: dyslipidemia and liver diseases.
Mailloux RJ1, Lemire J, Appanna VD.
https://www.ncbi.nlm.nih.gov/pubmed?term=hepatic%20response%20to%20aluminum%20toxicity%3A%20dyslipidemia%20and%20liver%

New movement for me...started at the bar and moved up by 10lbs for 3 reps each to practice form and get comfortable with it.

115/125/135/135(fail)/120/125/130/135/140/145

Worked up to 205. SLIPS.

I know its just words on a computer screen, but such texts make me rage. Unbelievable. 

Then I checked the current medications in my home country (Switzerland). Seemingly in the year 2018 there have been 775 mio spent by 2 mio people (out of a small population of 8 mio) for medications that, accordingly to that post, elevate overall death risk.

Medications paid within “one of the best health care system on earth”.

Cardio related medicine is on place 4. 1st place in medications is against cancer, 3rd place for metabolism.

That’s why I do Crossfit.

Thank you coaches Davs, Ricardo, Elie and Vanina for such an enriching course in Paris last weekend. Will remember your enthusiasm and dedication for a very long time. Love, Saliha 🇸🇬 

Mohammed in Paris found the best spot for this group picture. But I think the Canadian crew won the contest this week. Bravo à tous les frenchies venus apprendre et transpirer à Paris. A très bientôt!

Finland was the pinnacle of the Keys' study, i.e. the worst case. Well, ca. 200 hard working forest workers in Karelia represented it. Seems that Finlands gene pool is divided into two; more sickness in the east (russian influence?) than in the west (swedish?).  North-karelia is in the east, and their diet was heavy in full milk, cheese etc. 

Keys made friends there, actually retiring to Italy together with one of those, and he had great influence on affairs. The resulting massive margarine campaign, North-Karelia project, has been cited frequently, but also analyzed by Uffe Ravnskov. The dogma prevails strongest in Finland, I would presume. 

An example of Nutrion authorities Q&A about weaning, sure a topic of Professor Noakes' expertise:
"Q: Need for an extra fat intake, when a child drinks skim milk: “Eat together 2018” - the recommendation does not any more mention additional fat. Can the fat intake of young children be too low?

Answer: A separate recommendation for using additional fat was no longer considered necessary based on the results of the STRIP study*. Children's fat intake is sufficient. The new recommendation has therefore removed the separate "milkfat-dependent" advice on additional fat for 1-2-year-old children.

Recommended intake to all children from the age of one year (when weaning from breast milk or infant formula to skim / low-fat milk) is 20-30 g of fat (1.5 to 2 tablespoons of seed oil or 4-6 teaspoons of> 60% vegetable oil margarine). Soft vegetable fats, preferably in form of oil**, ensure the adequate supply of essential fatty acids to infants. 
* they promoted seed oil use, and there was a control group “fare as normally”. Keys style trial and horror. Long follow-up until teen age, and now this is a recommendation.
** local canola oil aka rapeseed oil likely. "

So, growing up means giving up hi-fat breast milk for skim milk + seed oil. Luckily the sugared milk drinks are mostly absent, but skim milk is the milk of choice at kindergartens. Healthy, science based advice? So they say.
JR

105 lb. x3, 110x3, 115x2, 120x2, 125 (F)
In between each set completed SLIPS.
2 minutes Handstand kick up to walls.
2x 0:30 front and back scales each leg (total 2 minutes).
1x 0:15 front and back scales each leg (total 1 minute).
8x 0:05 L-sits with two legs on parallettes.
4x 0:20 knee tuck hold on parallettes.
2x 1 min plank over shoulder and on toes.
2x 0:30 side plank each side (total 2 minutes).

rx
115/115/135/135/145
145/150/160/170(f)/170(f)
m/49/175

70-72,5fail-70-72,5fail-72,5fail-72,5fail-72,5fail-72,5fail-72,5fail

Level 1 course in St Paul was an awesome experience, thanks to Pablo, Yurri, Joe and Jess for their wealth of knowledge shared along with some good humor! Also thanks to St Paul CrossFit for the facility.

Crossfit L-1 course in Zhuhai ,Chian on the past weekend, great course to get started with Crossift! Huge thanks to Mike, Vijay, Gem, Val and Autumn. 非常多干货的课程，非常好的老师和同学，学习和训练气氛。期待再见！

Why do I look drunk? Awesome time at Moorpark this weekend. Man, I love CrossFit! 

Thanks to Pablo, Joe, Yurii and Jess for sharing their knowledge and making the L1 a great experience at CrossFit St. Paul!  

CF-L1 Course in Zhuhai China was amazing! Special thanks to trainers Mike, Gem, Vijay, Val for your awesome and detailed coaching and great course mates!

Big thank you to the team of Pablo, Yurii, Jess and Joe for making this weekend memorable and enjoyable. Thank you for making it interactive and fun to be a part of! 

The CrossFit L2 course in Shanghai , China was a great learning experience, blended with theoretical content, interactive time, workout challenges and Fun. The CrossFit Seminar staff: Liang; Han and WeonWoo presented a great deal of a knowledge balanced with practical experience. Thank you very much. I feel like I improved a lot. Best 

Warm up for 191125:
GENERAL WARM-UP

3 rounds of:
10 jumping jacks
10 mountain climbers
10 air squats

SPECIFIC WARM-UP

Perform all reps with an empty barbell:
20 front rack in-and-outs (shoulder + wrist stretch)
10 frankenstein squats
5 front squats (with a hook grip)
3 hang muscle cleans
3 hang squat cleans

Build-up
On a 90-second clock, perform 3 sets of 3 reps of hang squat cleans, increasing in load each set.

Had an amazing time all weekend in St. Paul, MN for the Level 1. Pablo, Jess, Yurii and Joe were all-stars, and all of the participants were MVPs in my book.

Globo scale:  If you have bumpers and a bar go to town.  If necessary set up pads to soften the blow below the plates.  If you are using regular plates work up to a difficult single that you can hit but can set down under control (if they don't mind a single drop from knee height at the bottom of a squat clean go for a 1rm, again set down pads, blocks or exercise mats to deaden the blow if you have to drop).  You can also do this in the squat rack with the pins just below knee height.   If you only have dumbbells today work up to a heavy dumbbell hang squat clean.  If you max the dumbbells go ahead and do AMRAP sets for any sets remaining. 

SLIPS as per usual. 

A huge thank you to Pablo, Joe, Yurii and Jess for making the St. Paul Level 1 fun, educational and an outstanding experience. 

Champions Club Scaling Notes

RANT
The decision you'll have to make here is do you want to prioritize pulling or jumping. If you want to prioritize jumping, then you'll do more reps most likely and allow for set-downs in between when the grip fails (grip strength is an expression of pulling). If you want grip to be a factor, then keep with the 1's and just do sets at that heavy weight.

I SHOULD TRY THIS AS RX'D IF: I want to text my max on this lift

FIRST TIME WITH CROSSFIT VERSION: see group below

GROUP VERSION: AMRAP in 20 minutes of: 15-sec. L-sit, 30-sec. plank, "x" number of cleans. Heavy weights would go less reps for cleans and lighter weights would go more.

INJURY VERSION: Pick two of the SLIP movements you can do and go at it for 20 minutes. Then stretch after.

WARMUP
Box jump - jumping/landing prep
Squat - more landing prep
Push-ups (reverse grip) - wrist prep
Then do some SLIPS in between sets

GENERAL FEAR LEVEL: 2

Had so much fun at the LVL 1 course in Raleigh.  Unbelievable experience! I learned so much.  Thank you!

INTENDED STIMULUS
.
OH YEAH! Let's have some fun. Hang squat cleans for the win. You have ten sets to find out where you are with this lift. That's a lot of reps and this is a technical lift, so take your time and build up slowly. Don't be precious with your energy. Don't rush the build-up. Chill, focus on the rep at hand and enjoy. Before you go, decide on which kind of hang you are going to practice today. If you are an athlete for whom the high hang position is the most powerful one, today is an excellent day to practice a true low-hang clean --i.e., the bar starts at knees or lower. If you are an athlete that can clean from the ground more than from the hang, today is an excellent day to clean from the high hang --i.e., the bar starts at hip level. Athletes who are developing techniques can use the drills below. Athletes with a solid technique can use these drills as specific warm-ups as needed. Chill and Lift heavy!


OPTION for cleans
2 sets
3x(rack delivery + pause front squat)
Load: empty barbell or less
Pause: 10 seconds at the bottom of the squat

3 sets
3x(scarecrow power clean + front squat)
Load: empty barbell or less

4 sets
3x(dip power cleans + front squats)
Load: empty barbell + light weight

then 

5 sets
3x(hang power clean + front squat)
Load: build while athlete shows good form

Note: beginner athletes tend to get too hung up on coming under the bar to do a full squat clean. This usually creates a habit of not extending the hips and knees fully in the second pull. Invite your athlete to thing about the squat clean as a power clean in which he/she rides and finishes the front squat. That way, your athlete catches the bar when it is weightless and creates a good habit of extending fully. Your job while coaching them/yourself is to start making the transition between the catch and the front squat more fluid. That's why all our drills today are power + front squats.

SLIPS
Tabata of Back Scale (alternating legs)
Inverted Tabata of L-Sit 
Tabata of Front Scale (alternating legs)
Inverted Tabata of Handstand Hold (challenge yourself)
Tabata of Mixed Planks (alternate each round)