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Old 02-20-2009, 06:43 AM   #111
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Re: Slater Coe Workout Log

090219
For time:
50 Ring Dips (subbed regular dips w/ 60lb dumbbell)
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

Ran at 11.0 speed setting for all attemps... weighted dips took awhile but were fine... pushups were no problem, just broken... handstand pushups were ridiculous - my range of motion was limited to a 1" dip on more than a handful of reps. 27:28

Beforehand: deadlift 3RM: 275, 295, 315... probably could have lifted 325 or maybe 330 for 3RM. Still trying to work on form, though.
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Old 02-23-2009, 07:52 AM   #112
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Re: Slater Coe Workout Log

090218
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.

18 Rounds (pr). Last time - 17 rounds.

Finished the 18th round with 1 second to spare.. did not even start the 19th round.
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Old 02-24-2009, 06:53 AM   #113
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Re: Slater Coe Workout Log

090224
Front Squat 3, 3, 3, 3, 3
195, 210, 215, 225(2), 225(1)
Lost focus (a passing female caught my eye) on the first set of 225 during the third rep and that killed me for the rest of the time.

10 Minutes of Mary
5 HSPU's, 10 1-Legged Squats, 15 Pullups
4... I think ... may have been 5... again, my focus was off, so I didn't really count.
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Old 02-25-2009, 07:44 AM   #114
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Re: Slater Coe Workout Log

090223
For time:
Row 500 meters (sub 45lb SDHP x 50 reps for all rows)
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

15:27. Maintained a reasonable pace, but didn't feel like I really pushed it with the SDHP... I was trying to conserve so I didn't have to rest ever during sets (even though I did). So, while I think I could have gone faster in retrospect, it looks like I had a fairly good time, according to the boards.

Afterwards: power cleans 185x3, 195x3
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Old 02-26-2009, 06:58 AM   #115
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Re: Slater Coe Workout Log

090225
Push Jerk 1-1-1-1-1-1-1 reps
185, 200, 215, 225(f), 225, 230(pr), 235(f)
Last time - 225

Did the final four reps as split jerks. 230 was very heavy but managed to move quickly under the bar... 235 felt incredibly awkward and couldn't budge it at all.

Afterwards, for time (except I didn't actually time it):
25 Chinups
50 Lunges
50 Pushups
50 Squat Jumps
50 Knees to Elbows
50 Kettlebell Swings
25 Chinups
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Old 03-06-2009, 06:38 AM   #116
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Re: Slater Coe Workout Log

090305
Clean and Jerk 1-1-1-1-1-1-1 reps

215 (pr). Was really close on 225, but kept bending my arms early and didn't throw myself under the bar once it was high enough.

Afterwards:
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (subbed 55lb dumbbell swing)
12 Pull-ups

10:12 (pr)
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Old 03-09-2009, 06:36 AM   #117
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Re: Slater Coe Workout Log

090306
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

8:47

Good pacing throughout... rested intermittently during the Thrusters and powered through the pullups - knocking out 15 at first then 5 at a time afterwards.

Beforehand: squats 3RM... 305, 315(failed on last rep).
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Old 03-10-2009, 06:26 AM   #118
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Re: Slater Coe Workout Log

090309
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

7 rounds. Limited ROM on HSPU and L-Pullups... HSPU ROM is improving, but still not forehead to ground. L-Pullups were weak as knees were never fully straight and began to fall as the rounds progressed.

Beforehand: Snatch 1RM.. . 135, 145, 150. Only issue is balancing the catch.. the weight itself is easy to move off the ground and squat up after the catch if I can control it.
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Old 03-11-2009, 06:16 AM   #119
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Re: Slater Coe Workout Log

090310
"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

BS - 315 - moved 320 but the depth was questionable... found out I needed to shift my knees forward slightly at the bottom of the squat.
SP - 155 - press is up 5lbs from last time... narrower grip is helping.
DL - 355 - Ben told me to think of moving the weight like a leg press and lift my chest all the way up... that mental trick allowed me to beat any previous attempts at deadlift. PR.
Total - 825

Afterwards: Quarter Murph
sprint .25 mile, 25 pullups, 50 pushups, 75 squats, sprint .25 mile

didn't time it... didn't need to... it was hard.
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Old 03-12-2009, 06:18 AM   #120
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Re: Slater Coe Workout Log

090311
Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups

20 rounds. Wore the skin down on my arms...

Beforehand: power cleans 1RM - 205. Need to work on split technique (and squat clean technique). My split looks awkward according to others and my squat clean is noticeably slower than my split.
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