Slater Coe Workout Log

[Slater Coe]

Previously established:

07.01.08
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
SP: 135 all rounds
PP: 135 all rounds
PJ: 135 all rounds

07.02.08
Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps
35:01

07.03.08
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
8 Rounds, and 7 within the final minute

07.10.08
Run 5k
25:00

07.11.08
CrossFit Total
BS=315
SP=145
DL=315
CFT=775

07.12.08
Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups
9 Rounds

07.13.08
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
12:35

07.14.08
Four rounds for time of:
Run 400 meters
50 Squats
16:53

07.16.08
Deadlift 5-5-5-5-5 reps
275, 290, 290, 290, 290

07.17.08
Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps
5 Rounds and 2 Dips

07.20.08
Filthy Fifty
30:00

07.22.08
Push jerk 3-3-3-3-3 reps
165, 175 (f), 170, 170, 175 (f), 170, 170

08.02.08
Row 1000 meters (subbed SDHP)
85 pound Thruster, 21 reps
15 Pull-ups
6:55

Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups
6:01

Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups
4:37

08.05.08
Back Squat 5-5-5-5-5 reps
255, 255, 255, 255, 255

08.09.08
Angie
20:00

[Slater Coe]

08.11.08
For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups
30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups
50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

23:59
Used 50lb dumbbells.

[Slater Coe]

08.13.08
CrossFit Total
BS=320 (pr)
SP=150 (pr)
DL=325 (pr)
CFT=795 (pr)

[Slater Coe]

08.14.08
Three rounds for time of:
50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups

30:00
I suck at double-unders... still can't get the timing down on those...

[Slater Coe]

08.17.08
Three rounds, 15-12- and 9 reps, for time of:
135 pound Thruster
Muscle-ups

13:34
Subbed standard pullups and dips for muscleups... done w/ a tremendous hangover.

[Slater Coe]

08.15.08
For time:
50 Pull-ups
50 Ring Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips

19:37

[Slater Coe]

08.18.08
"Tabata Something Else" - Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Pullup - 12 x 9 x 9 x 10 x 9 x 9 x 9 x 9 = 76
Pushup - 19 x 15 x 11 x 10 x 10 x 10 x 9.5 x 7.5 = 92
Situp - 16 x 17 x 15 x 16 x 14 x 13 x 14 x 14 = 119
Squat - 17 x 17 x 16 x 16 x 16 x 16 x 16 x 19.5 = 133.5

Total = 420.5

Pullups became "jump" pullups, Pushups became "chick" pushups, and situps were with anchored feet.

[Slater Coe]

08.19.08
Deadlift 1-1-1-1-1-1-1 reps

305 x 305 x 305 x 305 x 315 x 315 x 315

[Slater Coe]

08.25.08
"Murph"
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
52:54

[Slater Coe]

08.26.08
Front Squat 10-10-10-10-10 reps
185 (f), 165, 165, 165, 155, 155
Wrists were about to detach from my arms