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Old 09-26-2008, 05:23 AM   #31
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Re: Slater Coe Workout Log

09.24.08
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

14, 11, 10, 8, 9, 9, 7 = 68

I had the treadmill set at 9.0 (around 6:30 min/mile) for most of this... began to fade as the rounds increased... at one point was doing the last 100meters at 8:00 min/mile pace. On my last round, I had to kick it back up to 6:00 min/mile just to get done in time... Shane finished up his 7th round of pullups then came over w/ the stopwatch and told me I had about 1:30 to go... after first thinking I wouldn't make it, I kicked the speed up then managed to eek out another 7 pullups before he called time. Conditioning continues to be an issue with me.

I just read an article about the athletic superiority of Alaskan sled dogs due to their genealogy. After four days of non-stop racing, the dogs' biochemical profile returns to where it was before the race began, as though nothing had happened... so, unlike me, their hamstrings wouldn't be slightly tender after "Nicole." And, they possess an enormous aerobic capacity - which I clearly do not.

Oh, and the Ben guy we met the other day... well, he knocked out 8 rounds and 118 pullups... holy sh**. Shane and I have a lot of ground to make-up w/ this dude.
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Old 09-27-2008, 11:30 AM   #32
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Re: Slater Coe Workout Log

09.26.08
For time:
120 pull-ups & 120 dips

12:01
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Old 09-27-2008, 11:31 AM   #33
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Re: Slater Coe Workout Log

09.27.08
Four rounds for time of:
Run 400 meters
50 Squats

07.14.08 - 16:53

This time - 14:21
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Old 09-29-2008, 07:33 AM   #34
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Re: Slater Coe Workout Log

09.28.08
Push Jerk 5-5-5-5-5 reps

175, 180, 180, 180, 185

We got to the gym with 20 minutes to spare before it closed, so we had to skip the usual warm-up and just throw ourselves into the push jerks.
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Old 10-01-2008, 05:17 AM   #35
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Re: Slater Coe Workout Log

09.30.08
Back Squat 5-5-5-5-5 reps

265, 265, 265, 265, 265 (failed on final rep of final set because I dropped too low)

Every now and then I feel like I start to get the hang of the low-bar squat theory, but then I have a day like this where everything seems to fall apart. I know I'm reaching the right depth, but toward the end - I felt myself rolling forward, moving the weight from the center of my feet to the top, and potentially straightening my legs while bending my back forward - putting unnecessary strain on my back... at least, that's what I thought I felt. Then again, I might just be too critical.

I finished up with some overhead squat work. My balance was a little off at first, but I nailed 135 without any problems.
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Old 10-02-2008, 05:36 AM   #36
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Re: Slater Coe Workout Log

10.01.08
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups (subbed 8 dips, 8 pullups)
4 Handstand Push-ups
8 2-Pood Kettlebell swings (70lb dumbbell)

8 rds + 1 rd after the time was up just because I was feeling good.

I was able to walk myself up a wall for the HSPU, but noticed my angle of ascent changed as the rounds piled up... I tried to stay as vertical as possible, but I definitely got a little flatter as it went along.
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Old 10-07-2008, 05:47 AM   #37
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Re: Slater Coe Workout Log

10.02.08
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

8 rounds

After this WOD, I was a little disappointed in myself because I felt that if I was better mentally focused that I might have fought through the physical exhaustion to complete 9 rounds. But, there's nothing I can do about that now except wait for it to pop up again from the hopper.
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Old 10-07-2008, 05:50 AM   #38
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Re: Slater Coe Workout Log

10.05.08
Five rounds for time of:
135lb Deadlift, 15 reps
135lb Hang power clean, 12 reps
135lb Front Squat, 9 reps
135lb Push Jerk, 6 reps

29:45

I did this workout a day late because of being out of town on the day it was originally posted. I did it exactly as prescribed except for one mishap... on the second set of hang power cleans, I completed 9 reps instead of 12. I noticed this as I was halfway through the set of front squats and decided not to go back.

This WOD put me on the floor afterwards.
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Old 10-09-2008, 05:53 AM   #39
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Re: Slater Coe Workout Log

10.08.08
"Ryan"
Five rounds for time of:
7 Muscle-ups (subbed 28 dips, 28 pullups)
21 Burpees

33:25

For the record, Speal did this in 9:40... yikes. Notes for self: I made sure to touch a spot on the wall during the burpees so I got 1' off the ground each time. As I still can't kip, I had to do a slight push off the ground at the bottom of the pullups. After I was done, I tried to do a straight pullup and couldn't even get halfway up the rack, so I'm sure I was working my back pretty hard. (and, of course, the next day's WOD calls for 105 total pullups... great... spectacular...)
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Old 10-10-2008, 05:33 AM   #40
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Re: Slater Coe Workout Log

10.09.08
"Erin"
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

16:24

I'm pretty sure CrossFit is trying to kill me... I've now done 245 pullups in two days. My arms and back are really aggravated with me.

I figured this WOD would surprise me with its fatigue-factor, and I was right... I caught myself sucking air after the first round.
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