All posts by Slater Coe

Friday 1/19/18

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Strength Cycle: Cycle 3 – Retest Week

Strength/Skill
In 15min:
1 Set Max Reps Deadlift at 65%
*Touch & Go. You can rest at the hip, but not on the ground. Be EXTRA disciplined with keeping a stable midline. Take the first 8min to build to a heavy single, then back the weight off and go for it. Are 20 reps possible? 30 reps?!

WOD
AMRAP 12
L: 15; S: 30 Double Unders
L: 6; S: 10 T2B
10 KB SDLHP – L: 53/35; S: 70/53
*Be efficient with the movements and transition quickly between segments.

Cooldown
Bretzel
Scorpion Hold

Daily Reading
1. What Your Doctor Never Told You About Arthritis
2. Finish Your Deadlift Upright
3. The Building Blocks of a Real Food Diet
4. Fats: An Important Part of a Healthy Diet

Unloaded 1/18/18

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Unloaded
In 10min, complete:
5 Rounds
L: 9; S: 15 T2B
L: 6; S: 10 DB Thrusters – L: 30/20; S: 50/25

-then, at 10:00:

5 Rounds
12 DB Snatches – L: 30/20; S: 50/35
L: 6; S: 12 Burpees

-then, at 20:00:
100 Wallball Slams – L: 20/14; S: 30/20
*Cap 10min

Cash Out:
3min elbow plank hold – alternate between front and side as needed

2018 Derby City Ambassadors

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2018 Derby City Ambassador Program

Derby City CrossFit is an amazing community of people accomplishing extraordinary achievements every day. In 2018, we’re extending our successful Derby City Ambassador program to further amplify the positive culture of DCCF. We’re looking for a new team of individuals to serve as liaisons on behalf of all athletes. They will embody everything we strive for at Derby City and be available to help welcome new individuals into the gym, organize community events, give feedback on classes, programs, offerings, and apparel, and help us make an impact on the lives of everyone who steps into our gym.

First, let us tell you about the minimum requirements, expectations, and benefits. If, after reading, you’re interested in being an Ambassador, please apply below.

Minimum Requirements for Ambassadors
*At least six months as a Derby City athlete with consistent attendance no less than 4x/week
*Has shown a positive impact on the community and all of its members
*Is a good classmate and honors the values of the gym
*Finds joy in helping new athletes become integrated into the community
*Willingness to be available via phone, email, or in-person
*Commitment to both one-year membership and ambassadorship

Expectations of Ambassadors
*Meet 4 times during the year (once per quarter) as an advisory board for Derby City to discuss all gym business and give quality, constructive feedback
*Weekly comment on Derby City Public Facebook Page and Derby City Social Page to generate positive conversation
*Willingness to coordinate, facilitate, and host community events/seminars/welcome events, including Intramural Open
*Helps plan/facilitate new tshirts and apparel/gear orders
*Arrives to class early to welcome new athletes and lead them through their first days
*Stays until the end of the workout to cheer on every athlete
*Attends one class not theirs every month
*Represents Derby City outside the gym to the best of their ability (fly our flag when appropriate)
*Role model of respect for coaches
*Gives constructive feedback on issues that affect community culture
*Other assignments based on the strengths and desires of the ambassador

Benefits for Ambassadors
*6 free tshirts/tanks throughout the year
*All other apparel & supplements at cost
*Ambassador profile on website
*Design apparel/products for sale
*Product testers (supplements, equipment, program designs, etc…)
*Guide the direction of Derby City’s growth

How to Apply

Thursday 1/18/18

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Strength Cycle: Cycle 3 – Retest Week

Strength/Skill
In 15min:
Find 1RM Push Jerk
*Work on driving yourself under the bar, rather than just driving the bar up. Punch your head *thru the window* and be aggressive with the lockout.

WOD
3 Rounds
9 Power Snatch – L: 95/65; S: 135/95
18 Burpees (S: 6/4 RMU or BMU)
*Looking for sub-10min. The pace needs to be fast!

Cooldown
On your own: Roll out quads, hips, glutes, and calves

Unloaded
In 10min, complete:
5 Rounds
L: 9; S: 15 T2B
L: 6; S: 10 DB Thrusters – L: 30/20; S: 50/25

-then, at 10:00:

5 Rounds
12 DB Snatches – L: 30/20; S: 50/35
L: 6; S: 12 Burpees

-then, at 20:00:
100 Wallball Slams – L: 20/14; S: 30/20
*Cap 10min

Cash Out:
3min elbow plank hold – alternate between front and side as needed

Daily Reading
1. 5 Fat Loss Strategies You Never Thought Of
2. 5 Habits To Prevent and Treat Chronic Injuries
3. The Case Against Sugar: Is Gary Taubes Full Of Sweet Lies & Deception, Or Is Sugar Really Making Us Fat?
4. How Much Money Will Athletes Win at The 2018 CrossFit Games?

Wednesday 1/17/18

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Strength Cycle: Cycle 3 – Retest Week

Strength/Skill
In 18min:
Find 1RM Snatch Complex

Life = Power Snatch + Hang Power Snatch
Sport = Squat Snatch + Overhead Squat + Hang Squat Snatch + Overhead Squat

WOD
L: 40; S: 50 Pullups
L: 40; S: 50 Thrusters – L: 75/55; S: 95/65
Life: 40/27 Cal Row or 32/21 Cal Bike or Run 600m
Sport: 50/33 Cal Row or 40/27 Cal Bike or Run 800m
*Time domain is 6-12min. With big rep numbers, the key will be taking calculated breaks so that things don’t fall apart too much. Once you get on the rower/bike/road, time to put the hammer down.

Cooldown
Lat Stretch on Rig
Hurdler’s Stretch

Optional Run Programming
Run 600m
Rest 3min
Run 200m
Rest 2min
Run 500m
Rest 3min
Run 200m
Rest 2min
Run 200m
Rest 15sec
Sprint 200m

Daily Reading
1. 4 Benefits of Jumping Pull-Ups
2. Fiber affects autoimmune diseases
3. The First Pull In Weightlifting Is The Great Teacher
4. 15 Thoughts On Nutrition

Tiny Goals Bring Big Progress

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Tiny Goals Bring Big Progress
Written by: Coach Evan

Have you ever gone into a workout with a goal to accomplish and everything else seems to disappear? You can still hear the clang and bang of other barbells, you can hear the loud music but when the workout is over you can’t remember what song was playing. You can hear the breathing of the other athletes but they shift like ghosts around the gym because your sole purpose is to achieve the goal you’ve given yourself. Think about how good you felt after that workout when you achieved your goal. Now think about how amazing your days would be if you felt that good after EVERY workout. Let’s discuss how to do that.

Most of the time folks think about goals in terms of a specific weight to hit on a lift or a time in which to complete a workout. These are good examples of macro goals. Unfortunately, there’s too much margin for error, too much to go wrong to guarantee those outcomes, too much resting on the outcome to deliver happiness. To send your progress soaring to the skies and for you to be very pleased with every workout you need to set certainly attainable micro goals. Are there a bunch of chest-to-bars in the workout tomorrow? What repeatable number of unbroken reps can you set for yourself to achieve? What pushes you just enough that it doesn’t kill you but allows you to do something that surprises yourself?

Recently in a workout with 21 American kettlebell swings per round I pondered doing the prescribed number of reps and breaking them up or doing less reps to remain unbroken for all the rounds. I was convinced by Coach Slater to stay with the higher reps and do them unbroken for as long as I could, even if it was only one round. He believed I could do them, which helped, but it also gave me something to shoot for which is incredibly motivating for me. I knew I could complete at least one round of the swings unbroken, which would give me a chance to shoot for 2, which would already be breaking my goal. After smashing my goal and completing two rounds unbroken I had the confidence to hold on to the kettlebell for all the reps every round except the very last.

Going into the workout I had no goal but to just go for it; to see how many rounds I could complete. That mindset is useful at times but it doesn’t set me up for success, it doesn’t inherently help me push myself, and it doesn’t set me up to be happy with the results no matter what happens. It doesn’t make me want to keep coming back for more, and is only a single thread in the web of strategic training.

Slater gave me one simple goal, thus completing all the criteria above: complete the first round unbroken and see how many more rounds I could complete unbroken after that, no matter how many rounds I got. I surprised myself and learned how this strategy could affect me in another workout. I was happy with how hard I pushed because one easily attainable goal gave me the confidence to smash it and see where my limits were set.

What happens when we set a goal for a certain number of rounds to complete in a workout and we don’t complete them? We are disappointed.

We set up that disappointment by giving ourselves a goal that we aren’t completely sure we can attain. We think we can get a certain number of rounds and if we don’t we say it’s because we aren’t good enough, that we suck, and that we’ll never be good enough. If we change the goal to something that is achievable based on prior experience you’ll feel much better about yourself, the workout, and you’ll be really excited to come back the next day and see what you can accomplish. I’m not saying your goal should be easy or that you should reach for low hanging fruit. Say you want to maintain sets of 5 unbroken chest to bars throughout the workout. This is a great micro goal because that number is below your max unbroken reps, it’s still enough to push you, and will become difficult to maintain.

It might change the outcome of the number of rounds you accomplish. If it was more, hell yea! If it was less, now you have data to use for the next workout. Now you know how doing that many chest to bars will affect other movements. You’ll be elated with achieving your micro goal and you’ll have strategy for next time. It’s always win/win. Set yourself up to never lose.

Now when I go into any training piece I always set micro goals for myself. I recommend starting with one but once you fall into the habit you’ll see you can add complementary micro goals that further connect your training web. Being the fastest every time or lifting the heaviest in every workout isn’t the only way to grow and it’s arguably the least effective way to become skillful. In fact, many times it’s better to slow down, focus on technique, and set a goal for yourself to stick to in a workout like maintaining a certain pace or a certain number of reps despite how you’re fatiguing. Watch those who always try to go the heaviest or try to be the fastest in a workout and eventually they won’t be lifting the heaviest or completing the most rounds. Those who choose to set micro goals, see the value in both wins and losses, and learn no matter what are the ones who will become the most successful.

Tuesday 1/16/18

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Strength Cycle: Cycle 3 – Retest Week

Strength/Skill
In 18min:
Find 5RM Back Squat
*Be fearless today, and use a spotter to be safe. Hit some doubles on the way up until you’re unsure you can hit 5, then get your head right and GO FOR IT!

WOD
4 Rounds
12 Burpees (S: Over Bar)
20 DB Snatch – L: 30/20; S: 50/35
*Time domain is sub-10min. This one is all about intensity.

Cooldown
Pigeon
Straight Leg Hold on Rig

Daily Reading
1. Remarkable “Before & Afters” That Have Nothing to do With Fat Loss
2. Fix Your Hips, Fix Your Back Pain
3. 2 Simple Do’s and Don’ts for Better Lifts
4. The Psychology of Gear

Monday 1/15/18

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Strength Cycle: Cycle 3 – Retest Week

Strength/Skill
In 18min:
Find 1RM Clean Complex = Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk
*Time under tension is a killer here, so don’t waste a lot of time with the bar sitting on your shoulders or hanging from your arms. Try to quickly get thru each piece.

WOD
AMRAP 10
Run 200m or Row 250/200m or Bike 500/400m
L: 12 HRPU or L: 6; S: 12 HSPU
9 Hang Power Snatch – L: 75/55; S: 95/65
*Open Standard on the HSPU. We’re looking for less than 3 sets per round on the HSPU. Meanwhile, the HPS should be unbroken each time.

Cooldown
Puppy Dog Pose
Scorpion Hold

Optional Run Programming
5 Rounds
Run 4min for Max Distance
Rest 1min

Daily Reading
1. Tom Brady Is Drowning In His Own Pseudoscience
2. The Year in Fitness: Exercise, Add Intensity, Live to See Another Year
3. Mobility Needs of the Female Strength Athlete
4. How to Teach Yourself to Be Funnier

Unloaded 1/14/18

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Sunday
OTM for 10min:
Odd: 12/8 Cal Bike or 15/10 Cal Row (or find a number you can repeat!)
Even: 10 2-DB Power Cleans – L: 30/20; S: 50/35

-rest 3min, then:

E2M10M
Run 200m or Row 250/200m or Bike 500/400m
L: 9; S: 15 Pullups

-rest 3min, then:

OTM for 10min (both in the same min.)
L: 9; S: 12 AKBS – L: 53/35; S: 70/53
L: 9; S: 12 Air Squats

Skillz Class
Muscle Ups

The Weekend WODs

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Saturday
Teams of 2
AMRAP 10
100/67 Cal Bike or 125/83 Cal Row
Max D-Ball/Sandbag Cleans in remaining time – L: 60/30; S: 150/100

-rest 3min, then:

AMRAP 10
100 Squat Cleans – L: 95/65; S: 135/95
Max Burpees in remaining time

-rest 3min, then:

50 T2B
50 HRPU (S: HSPU)
75 AKBS – L: 53/35; S: 70/53
*Cap = 10min.

Sunday
OTM for 10min:
Odd: 12/8 Cal Bike or 15/10 Cal Row (or find a number you can repeat!)
Even: 10 2-DB Power Cleans – L: 30/20; S: 50/35

-rest 3min, then:

E2M10M
Run 200m or Row 250/200m or Bike 500/400m
L: 9; S: 15 Pullups

-rest 3min, then:

OTM for 10min (both in the same min.)
L: 9; S: 12 AKBS – L: 53/35; S: 70/53
L: 9; S: 12 Air Squats

Skillz Class
Muscle Ups