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Old 12-14-2014, 10:10 AM   #1011
Slater Coe
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Re: Slater Coe Workout Log

141213
Saturday
A.
Every minute, on the minute, for 6 minutes:
Back Squat x 1 rep @ 92-95% - 330
B.
Complete as many rounds and reps as possible in 6 minutes of:
3 Hang Squat Snatches (175/115 lbs)
30 Double-Unders
Not sure on total rounds… wasn’t very high
C.
"3 Cheers for Tots"
3 Rounds
30 Thrusters - Life: 95/65; Sport: 135/95
25 Overhead Lunges - Life: 25/15; Sport: 45/35
20 T2B - Sport: Wallball-to-Bar 14/8lbs
15 Snatches (Power) - Life: 95/65; Sport: 135/95
*Partners split reps as necessary. One partner works at a time.
Like 25min maybe? Wallball-to-Bar was new.
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My WOD Log at Derby City CrossFit, Louisville, KY
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Old 12-16-2014, 12:30 PM   #1012
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Re: Slater Coe Workout Log

141215
Monday
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65% - 230
*Set 2 – 4 reps @ 75% - 265
*Set 3 – 2 reps @ 85% - 305
*Set 4 – 2 reps @ 90% - 320
*Set 5 – 1 rep @ 95% - 335
followed by…
Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 1 rep @ 100+% - 355(f), 355
Was supposed to go 360 or 365 but wasn’t confident I had that… tried 355 and got it the second time.
B.
Five sets of:
2 Jerk Dips + Jerk
(Perform two controlled dips as if you were going to jerk, then on the third dip, jerk the bar overhead.)
Worked up to 275… post-injury PR.
C.
Every 3 minutes, for 24 minutes (8 sets):
Row 250/200 Meters
Note times for every set. The expectation is that you will be giving 100% for every set. It’s ok if you have some drop off later in the workout, but I want to see what our athletes’ recovery looks like after 95+% efforts.
Stayed under a 1:24/500m pace for each round… about 42sec total.
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Old 12-17-2014, 08:54 AM   #1013
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Re: Slater Coe Workout Log

141216
Tuesday
A.
Every 2 minutes, for 8 minutes (4 sets):
High Hang Snatch + Hang Snatch
Loading per set:
*Sets 1-2 – 70% with a 2-3 second pause in receiving position - 155
*Sets 3-4 – 75% with a 2-3 second pause in receiving position - 165
and then…
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 1 rep
Loading per set:
*Set 1 – 80-85% - 175
*Set 2 – 85-90% - 185
*Set 3 – 90-95% - 195
*Set 4 – 95-98% - 205
*Set 5 – 98+% - 215(f)
*Set 6 – 98+% - 215(f)
C.
Every minute, on the minute, for 12 minutes:
Minute 1 – 30 seconds of Muscle-Ups (3 to 4)
Minute 2 – 30 seconds of Handstand Walk Practice (walking toward the wall)
Minute 3 – 30 seconds of Knees to Elbows (just trying to find a position to comfortably do T2B again)
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Old 01-06-2015, 02:36 PM   #1014
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Re: Slater Coe Workout Log

**Skills & Conditioning Transition Week

150104
Monday
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – 4 Muscle-Ups
Minute 2 – 10 Overhead Squats (135/95 lbs)
Minute 3 – 10 K2E
Minute 4 – Rest
B.
OTM for 16min
Odd: 5 Unbroken Power Cleans - 185
Even: 3 MU
C.
3 Rounds
Row 400m
20 Unbroken Wallballs
*untimed
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My WOD Log at Derby City CrossFit, Louisville, KY
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Old 01-07-2015, 08:01 AM   #1015
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Re: Slater Coe Workout Log

150105
Tuesday
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Crossover or Banded Reverse Flys x 8 reps @ 2121
Minute 2 – Weighted Supinated-Grip Pull-Ups x 5 reps – 20lbs… could have been higher
Minute 3 – 5 Strict Handstand Push-Ups – head to abmat + 35lb plate
Minute 4 – 2 max L-Sit attempts
B.
Six sets of:
Jerk with Pause x 3-4 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Worked up to 255
C.
“Fran”
21, 15, 9
Thrusters – 95lbs
Pullups
3:47. Broke the 2nd set of pullups unfortunately. That was my undoing.

Rest until 10min, then:

Max Effort Barbell Lunges - 95/65

If you get 0-20, perform an 800m run when finished
If you get 21-40, perform a 400m run
If you get 41-60, perform a 200m run
If you get 61 or higher, you win
61 reps, then called it quits…
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Old 01-08-2015, 08:29 AM   #1016
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Re: Slater Coe Workout Log

150106
Wednesday
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – 5 CTB
Minute 2 – 30sec Handstand Walk Attempts
Minute 3 – 6 Ring Dips with a 2-Second Pause at Full Extension
Minute 4 – 30sec of Hollow Holds
B.
Five sets of:
10 Shoulder to Overhead (135-155/105-95 lbs)
Rest 2 minutes
Perform every rep as a power jerk – do not push press. The goal is to establish a good rhythm of efficient movement so that you can become faster as the sets go.
Didn't have much trouble with these at 155... had to dip a little lower by rep 8, but still felt efficient.
C.
400m Run
21 Front Squats - Sport: 185/125
400m Run
18 Front Squats
400m Run
15 Front Squats
14:31. Front squats were 8/7/6, 7/6/5, 6/5/4. Those were deadly. Did them in flats, which was a first in a long time... nice change of pace.
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Old 01-14-2015, 08:22 AM   #1017
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Re: Slater Coe Workout Log

150112
Monday
A.
Every 90 seconds, for 12 minutes (8 sets) of:
Front Squat x 2 reps @ 75-80% - 215
HSPU x 6
Did these in flats... working to improve my range of motion in flats, versus lifters. Numbers are significantly lower for now.
B.
Five sets of:
3-Position Clean
(high hang, mid-thigh, 2″ below the knee)
Rest as needed
Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics. Just worked up to 185
C.
Helen
3 Rounds
Run 400m
21 AKBS – 53lbs
12 Pullups
9:47
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My WOD Log at Derby City CrossFit, Louisville, KY
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Old 01-14-2015, 08:36 AM   #1018
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Re: Slater Coe Workout Log

150113
Tuesday
A.
"DT"
5 Rounds
12 Deadlifts - 155lbs
9 Hang Power Cleans
6 Push Press
6:45 (pr). 11 DL, rest, 1 DL + 8 HPC, rest, 1 HPC + 6 PJ, rest... continued at that pattern for the entire time. Rest was short in the initial rounds, then maybe extended to 10-15sec later, but that pattern seemed to keep me moving. PR'd this one by a lot, according to anything I can find in my logs. Logs show I did this April 2013 and I beat that time by 2:30ish, which is weird because I didn't feel like I was really moving on this one. Just consistent.
B.
Every 4 minutes, for 16 minutes (4 sets):
Row 250 Meters
10 Burpee Box Jump-Overs (24″/20″)
8 Strict Ring Dips
About 2min, each set
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Old 01-23-2015, 07:28 AM   #1019
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Re: Slater Coe Workout Log

150120
Tuesday
A.
At the 0:00 mark:
3 Rounds
10 Deadlifts - Life: 185/135; Sport: 225/155
5 Pushups (S: HSPU)

At the 5:00 mark:
3 Rounds
10 Push Jerks - Life: 135/85; Sport: 155/105
5 Dips (S: Ring dips)

At the 10:00 mark:
3 Rounds
10 T2B
5 Bear Complex - Life: 135/85; Sport: 155/105
16:59
B.
Every minute, on the minute, for 12 minutes:
Snatch + Overhead Squat @ 75-80%
Stayed at 155 and worked with that
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Old 01-23-2015, 07:29 AM   #1020
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Re: Slater Coe Workout Log

150121
Wednesday
A.
Buy In: 50 Russian KBS - 53/35lbs
-then-
21, 15, 9
Wallballs
Step Ups (S: Box jumps)
Pullups (S: CTB)
Buy Out: 50 Russian KBS - 53/35lbs
10:12. Forearms were dead. WB's unbroken of course, BJ's bounded, and CTB's were broken up.
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