CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout Logs
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout Logs Post your logs here!

Reply
 
Thread Tools
Old 08-27-2008, 08:01 AM   #11
Sean Dunston
Affiliate Sean Dunston is offline
 
Sean Dunston's Avatar
 
Profile:
Join Date: Sep 2007
Location: Alexandria  VA
Posts: 5,759
Re: Slater Coe Workout Log

Quote:
Originally Posted by Slater Coe View Post
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
Just read your whole log, Slater - nice work!

A tip on the wrist issue in this last post of yours: try not to "grip" the bar when you have it in the rack position for your front squats. Keep the bar at the end of your finger tips, with your elbows cranked as far up as possible, trying to get the humorous to be parallel to the ground for the entire squat. Your fingers should barely have any weight on them - just keeping the bar in place in the rack position - and this should greatly relieve any pressure on your wrists.



Keep up the good work.

Sean
__________________
Mount Vernon CrossFit, Owner
USA Powerlifting, Virginia State Rep
My gym- Mount Vernon CrossFit
  Reply With Quote
Old 08-28-2008, 06:51 AM   #12
Slater Coe
Member Slater Coe is offline
 
Slater Coe's Avatar
 
Profile:
Join Date: Aug 2008
Location: Louisville  KY
Posts: 1,164
Re: Slater Coe Workout Log

08.27.08
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
18:24
HSPU done w/ feet on 5' high bar... still can't do a single real HSPU. And, of course, pullups were jump-pullups toward the end.
__________________
Slater Coe - M/39/6'7"/235 - CrossFit since July '08
My WOD Log at Derby City CrossFit, Louisville, KY
  Reply With Quote
Old 08-29-2008, 05:01 PM   #13
Slater Coe
Member Slater Coe is offline
 
Slater Coe's Avatar
 
Profile:
Join Date: Aug 2008
Location: Louisville  KY
Posts: 1,164
Re: Slater Coe Workout Log

08.29.08
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups (subbed 21 dips, 21 pullups)
135 pound Hang power cleans, 10 reps
18:37
Pullups became "jump" pullups after awhile...
__________________
Slater Coe - M/39/6'7"/235 - CrossFit since July '08
My WOD Log at Derby City CrossFit, Louisville, KY
  Reply With Quote
Old 09-02-2008, 05:11 AM   #14
Slater Coe
Member Slater Coe is offline
 
Slater Coe's Avatar
 
Profile:
Join Date: Aug 2008
Location: Louisville  KY
Posts: 1,164
Re: Slater Coe Workout Log

08.30.08
Four rounds for time:
Run 400 meters
Rest 2 minutes
11:17
__________________
Slater Coe - M/39/6'7"/235 - CrossFit since July '08
My WOD Log at Derby City CrossFit, Louisville, KY
  Reply With Quote
Old 09-03-2008, 06:04 AM   #15
Slater Coe
Member Slater Coe is offline
 
Slater Coe's Avatar
 
Profile:
Join Date: Aug 2008
Location: Louisville  KY
Posts: 1,164
Re: Slater Coe Workout Log

08.31.08
Weighted pull-ups 1-1-1-1-1-1-1 reps

55-65-65-65-65-65-65
Close grip pulls were much easier... but need to try 75 for regular widegrip pulls next time.
__________________
Slater Coe - M/39/6'7"/235 - CrossFit since July '08
My WOD Log at Derby City CrossFit, Louisville, KY
  Reply With Quote
Old 09-03-2008, 06:07 AM   #16
Slater Coe
Member Slater Coe is offline
 
Slater Coe's Avatar
 
Profile:
Join Date: Aug 2008
Location: Louisville  KY
Posts: 1,164
Re: Slater Coe Workout Log

09.02.08
Push jerk 3-3-3-3-3 reps

165-185-185-190-190 (pr)

Last time I tried push jerks, I failed at 175 and could only knock out 170. I'm not sure what I've done in the meantime to warrant a 20lb bump, but 185 and 190 felt pretty d@mn good this time around. I'll have to try 200 next time... just because that's a nice round number.
__________________
Slater Coe - M/39/6'7"/235 - CrossFit since July '08
My WOD Log at Derby City CrossFit, Louisville, KY
  Reply With Quote
Old 09-04-2008, 05:05 AM   #17
Slater Coe
Member Slater Coe is offline
 
Slater Coe's Avatar
 
Profile:
Join Date: Aug 2008
Location: Louisville  KY
Posts: 1,164
Re: Slater Coe Workout Log

09.03.08
Back Squat 3-3-3-3-3 reps

285 (f), 275, 265, 265, 265, 275

I'm still working on form... depth is very good, but you're having an issue with keeping your knees from curling in on the way up. I was able to stop this at 265lbs but definitely experienced it at 285lbs and on the last rep of 275lbs. I need to work on this. I think it's just an issue of strength, so I think I'll start adding heavy squats/deadlifts to one WOD per week to strengthen these twigs (similar idea to that of Anthony Bainbridge, who is a ****ing ox.) This squat weight is really far off from where it should be for a guy my size... Coach Rippetoe would be embarassed to know me.
__________________
Slater Coe - M/39/6'7"/235 - CrossFit since July '08
My WOD Log at Derby City CrossFit, Louisville, KY
  Reply With Quote
Old 09-04-2008, 05:12 AM   #18
Slater Coe
Member Slater Coe is offline
 
Slater Coe's Avatar
 
Profile:
Join Date: Aug 2008
Location: Louisville  KY
Posts: 1,164
Re: Slater Coe Workout Log

My cousin (Shane Moseley) joined me in the CrossFit routine about a month ago after finishing his triathlon training for a "sprint" in Steelhead, Michigan... his training for that has been a great precursor to CrossFit as his endurance and conditioning is very primed for this type of activity... I've beaten him in Angie, Murph, and similarly-styled WODs but he kicks my a$$ in anything involving sprints. So, for the time being, I've got him beat on general strength, but I don't see that lasting for long. Kudos to him for jumping on board the CrossFit bandwagon.
__________________
Slater Coe - M/39/6'7"/235 - CrossFit since July '08
My WOD Log at Derby City CrossFit, Louisville, KY
  Reply With Quote
Old 09-04-2008, 05:32 PM   #19
Slater Coe
Member Slater Coe is offline
 
Slater Coe's Avatar
 
Profile:
Join Date: Aug 2008
Location: Louisville  KY
Posts: 1,164
Re: Slater Coe Workout Log

09.04.08
Deadlift 3-3-3-3-3 reps

315 (f), 295, 295, 305, 315, 320

Just like with squats, my weight on this movement is off from where it should be for a guy my size... I attribute this to a few things: 1) I used to only do sumo deadlifts which is like doing partial squats... not the real thing; 2) I used to use wrist straps (until I started CrossFit in July) which carried some of the weight for me, so my forearms are just now becoming strong enough to carry the heavier loads.

But, I saw progress today because I shifted from the hook grip to a monkey grip (which was what I used when I had straps). I find the monkey grip easier on my hands and, due to my height, doesn't make me bend over quite as far at the bottom of the movement. Anyway, I'm kinda happy, considering that I just set a personal record of 315 on 1RM just two weeks ago and here I am getting 320 for 3... although it was for only one set and my 1RM should probably be around 350. Give it time...
__________________
Slater Coe - M/39/6'7"/235 - CrossFit since July '08
My WOD Log at Derby City CrossFit, Louisville, KY
  Reply With Quote
Old 09-08-2008, 06:51 AM   #20
Slater Coe
Member Slater Coe is offline
 
Slater Coe's Avatar
 
Profile:
Join Date: Aug 2008
Location: Louisville  KY
Posts: 1,164
Re: Slater Coe Workout Log

09.06.08
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

58:47

I was out drinking on Friday night until I saw this WOD on my phone for the next day... I knew it would kill me but I really wanted to give it my best effort because the "scared" feeling I had was kind of electric. The next day I did two rounds of the warmup, then tossed on the appropriate weight. DL = 315, BP = 210, CL = 155. But, I quickly found out that was too much weight for me to handle.

I backed off to
DL = 275
BP = 185
CL = 135

It took me forever but I got through it, which I'm kinda proud to say considering how tough it was. On the 3rd set of deads, one of the trainers asked us to put a mat under the weight to cut down on the noise... which was a ridiculous request because it didn't help soften the noise what-so-ever.
__________________
Slater Coe - M/39/6'7"/235 - CrossFit since July '08
My WOD Log at Derby City CrossFit, Louisville, KY
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
JG Workout Log Jack Gayton Workout Logs 338 05-10-2010 04:52 PM
TB Workout Log Todd Beatty Workout Logs 28 07-01-2008 05:31 AM
Workout Log Ryan A Miller Workout Logs 0 05-21-2008 08:07 PM
Workout Log for All! Frank Menendez Workout Logs 3 12-28-2006 09:59 AM
Workout log Elliot Royce Equipment 14 08-30-2006 04:41 AM


All times are GMT -7. The time now is 08:17 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2017, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.