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#1 |
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Slater Coe Workout Log
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 |
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#2 |
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Re: Slater Coe Workout Log
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. |
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#3 |
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Re: Slater Coe Workout Log
08.13.08
CrossFit Total BS=320 (pr) SP=150 (pr) DL=325 (pr) CFT=795 (pr) |
__________________
Slater Coe - M/39/6'7"/235 - CrossFit since July '08 My WOD Log at Derby City CrossFit, Louisville, KY |
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#4 |
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Re: Slater Coe Workout Log
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 - M/39/6'7"/235 - CrossFit since July '08 My WOD Log at Derby City CrossFit, Louisville, KY |
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#5 |
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Re: Slater Coe Workout Log
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 - M/39/6'7"/235 - CrossFit since July '08 My WOD Log at Derby City CrossFit, Louisville, KY |
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#6 |
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Re: Slater Coe Workout Log
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 - M/39/6'7"/235 - CrossFit since July '08 My WOD Log at Derby City CrossFit, Louisville, KY |
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#7 |
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Re: Slater Coe Workout Log
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 - M/39/6'7"/235 - CrossFit since July '08 My WOD Log at Derby City CrossFit, Louisville, KY |
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#8 |
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Re: Slater Coe Workout Log
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 - M/39/6'7"/235 - CrossFit since July '08 My WOD Log at Derby City CrossFit, Louisville, KY |
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#9 |
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Re: Slater Coe Workout Log
08.25.08
"Murph" 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run 52:54 |
__________________
Slater Coe - M/39/6'7"/235 - CrossFit since July '08 My WOD Log at Derby City CrossFit, Louisville, KY |
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#10 |
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Re: Slater Coe Workout Log
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 |
__________________
Slater Coe - M/39/6'7"/235 - CrossFit since July '08 My WOD Log at Derby City CrossFit, Louisville, KY |
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