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Old 10-29-2008, 05:53 AM   #51
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Re: Slater Coe Workout Log

10.28.08
Squat clean 1-1-1-1-1-1-1 reps

Working with Ben Carter, I tried to improve my form... the main issue being the catch in the squat position - my feet were a little wide according to Ben. After watching a few more videos this morning, I'm not so sure my feet are unduly wide as my knees just need to track over my feet better (i.e., get wider). Plus, I was thinking about stopping myself from dropping too low after the catch, but one video specifically said to get as low as possible after the catch... and this was what I was doing initially and felt very comfortable doing. So, mental note for next time, continue to catch wherever is comfortable but work on moving the feet in just a little and moving your knees out to create stability in that position. Continue to improve the "jump" to power up the bar and keep my elbows high so the weight is secure after the drop.

Anywy, I got 185 but my form was terrible during the "front squat" portion according to everything mentioned previously, so had to back it down to 175 again which was easy enough for me to do 2 reps at a time.
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Old 10-30-2008, 08:00 AM   #52
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Re: Slater Coe Workout Log

10.29.08
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Press - 155, 155, 155, 165 (f), 155
Push Press - 165, 185 (2.5), 185, 185 (2.5), 185
Push Jerk - 175, 175, 185, 185 (f), 185 (f), 175

On Saturday, 5 days prior, I pressed 165 pretty easily and flirted with 170... today, I couldn't even begin to press 165, and I'm clueless as to why that is. My Push Press ended up begin pretty good, but my push jerk should have been higher... I'll attribute the lower weight to muscle fatigue after Presses and Push Presses.
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Old 10-31-2008, 05:43 AM   #53
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Re: Slater Coe Workout Log

081030
"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

So... Ben tried teaching me to kip last night, after I told him that I wouldn't be able to knock out 100 pullups and would have to resort to jumping pullups after awhile. Well, he didn't take too kindly to that, and made me kip all 100 pullups... it actually went pretty well. I was able to get a decent rhythm going at times... sometimes knocking out 10 before I lost the hip swing... and eventually breaking down to 3-5 pullups at a time. Then, around pullup number 88 or so, I finally figured out that I was kipping too early. The pullups became much easier once this dawned on me, but by this time, my arms and back were too tired to do much about it. Today, I've got blood blisters at the base of each index finger because of those things.

I did legit pushups... closed fist, all the way up, straight leg... breaking it up into sets of 3 with a few seconds rest at the end. Situps were plank style, unanchored... all the way up. Squats were your typical air squats. With all that extra work, my Angie time doubled... to 39:28... with almost all of that time due to pullups.
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Old 11-02-2008, 01:01 PM   #54
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Re: Slater Coe Workout Log

081101
Thruster 1-1-1-1-1-1-1 reps

170, 185, 195, 210(f), 185, 200(f), 195, 200, 205(f)
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Old 11-02-2008, 01:02 PM   #55
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Re: Slater Coe Workout Log

081102
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.

17 rounds. Didn't even attempt to start the 18th round... my grip was finished.
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Old 11-04-2008, 06:43 AM   #56
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Re: Slater Coe Workout Log

081103
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

24:33

Set treadmill at 9.0 speed setting (6:40 min/mile) for all sets... but, had to slow down toward the end of the 2nd set and halfway through the 3rd set. Situps were GHD-like, using the angled back extension equipment, touching the leg pads on each situp.

Last two times were: 28:50 and 28:04
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Old 11-06-2008, 09:20 AM   #57
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Re: Slater Coe Workout Log

081105
Complete as many rounds as possible in 20 minutes of:
65 pound Thruster, 10 reps
10 Pull-ups

12 Rounds... finished last pullup just as time expired. Shane rocked out pretty well, getting somewhere around 10+... Ben got 11.5 using NINETY-FIVE pounds for his thrusters. Ridiculously strong.

Khalipa got 17.5, though.
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Old 11-07-2008, 07:07 AM   #58
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Re: Slater Coe Workout Log

081106
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups

215 lbs
BP - 6, 5, 4, 4, 4
PU - 13, 13, 13, 11, 8
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Old 11-10-2008, 10:05 AM   #59
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Re: Slater Coe Workout Log

081109
Power clean 1-1-1-1-1-1-1 reps

205, 205(f), 185, 205(f), 200(f), 200, 200

Terrible, terrible, terrible performance on my part... after a good warmup, I successfully cleaned 205 on my first rep, with what I thought was relative ease. I thought to myself, I think I can get 225 today if I really work at it. Well, I went to do another rep at 205 to make sure everything was clicking and I failed... after that, I was mentally lost. I started over thinking the movement and could not get my body to catch the bar at my shoulders properly... I wasn't committing to the turnover and wasn't keeping my elbows high to keep the bar on my shoulders. It was terrible. What began as a strong showing quickly got worse and worse. I gave myself a "pass" on the final 200's only because they were so easy that even though I didn't keep them on my shoulders for more than a second, I got the weight up and know that it must have just been some mental failure on my part. It was.

I was so annoyed with myself for not understanding what I was doing wrong that I finished up with 4 quick sets of 6 reps of overhead squats @ 135 pounds.
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Old 11-11-2008, 09:01 AM   #60
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Re: Slater Coe Workout Log

081110
Five rounds for time of:
25 Inverted Burpees
25 Pull-ups
25 Burpees

49:23

I was fighting dizziness after round 2, which really didn't help my time. I took more breaks than were necessary during burpees and wasn't really using my kip to make the pullups easier, so I'm pretty disappointed with my time. The inverted burpees weren't really tiring as just time-consuming. Thankfully, Ben saved the day again and taught me how to do an efficient handstand just before we started this WOD... otherwise, I would have been completely f***ed.
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