All posts by Slater Coe

Friday 11/17/17

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Strength Cycle: Cycle 2 – Week 5

Strength/Skill
OTM for 4min
2 Squat Clean w/ pause at knee @ 60-70%
-then
E2M14M
L: 2; S: 1 Squat Clean @ 82.5-92.5%
*Heavier than last time!
+
Work on Double Unders between lifts

WOD
60/40 Cal Row or 48/32 Cal Bike or Run 600m
30 Power Cleans – L: 115/75; S: 155/105

-rest 3min, then:
Run 1 mile

*Remember last Friday, and how much the first part SUCKED? That’s goal here, too. The time domain on the first piece is sub-5min. Power Clean weight should be moved pretty easily. Fast singles are a must. For the mile path, start from the *run door*, run straight down the hill as if taking the 600m route, take a right and follow the sidewalk to Edith Road (where you turn left for Champions Park), then turn around come back.

Cooldown
Bretzel
Forward Fold

Daily Reading
1. Bigger, Better Deal
2. Could Weight Distribution Be the Reason You’re Missing Olympic Lifts?
3. Banded Push-up Modification
4. WHO To Farmers: Stop Giving Your Animals So Many Antibiotics

Unloaded 11/16/17

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Unloaded
OTM for 32min:
min 1) 15/10 Cal Row or 12/8 Cal Bike or Run 200m
min 2) 10 DB Floor Press or Banded Pushup (criss-cross the band around your shoulders)
min 3) Run 200m or 15/10 Cal Row or 12/8 Cal Bike
min 4) 10 DB Overhead Tricep Extension
*don’t smash your elbows into the ground on the DB Floor Press. Be gentle. On the DB Overhead Tri Extensions, perform these standing, with one heavy DB behind your head, extending your arms overhead. These are just good, old-school arm builders.

Thursday 11/16/17

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Strength Cycle: Cycle 2 – Week 5

Strength/Skill
OTM for 12min:
Power Snatch 4 x L: 3; S: 1
Snatch Pull 4 x L: 3; S: 1
Snatch Deadlift 4 x L: 3; S: 1
*Life – Let’s give you an opportunity to hit some more reps to get more practice. Sport – your weight should be heavy enough that you can’t fathom doing more than 1 rep per minute.

Watch today’s video for tips on your Snatch Pull & Snatch Deadlift:

WOD
4 Rounds
30 Thrusters – 45/35
1 Max Set of T2B
Rest 60sec
*Scale the gymnastics to allow for a big set. Not looking for 3 or 4 T2B. We want to get a BIG set after the thrusters. Also, please be gentle when putting the empty barbell down.

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

Unloaded
OTM for 32min:
min 1) 15/10 Cal Row or 12/8 Cal Bike or Run 200m
min 2) 10 DB Floor Press or Banded Pushup (criss-cross the band around your shoulders)
min 3) Run 200m or 15/10 Cal Row or 12/8 Cal Bike
min 4) 10 DB Overhead Tricep Extension
*don’t smash your elbows into the ground on the DB Floor Press. Be gentle. On the DB Overhead Tri Extensions, perform these standing, with one heavy DB behind your head, extending your arms overhead. These are just good, old-school arm builders.

Daily Reading
1. Two Drills to Correct Forward Head Posture
2. Are You The Problem? Taking Responsibility as an Athlete
3. How to Get Over the Need to Be Liked by Everyone You Meet
4. Why Canceling Plans Is So Satisfying

Wednesday 11/15/17

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Strength Cycle: Cycle 2 – Week 5

Strength/Skill
E3M12M
4 Push Press @ 80+%
+
Pullup Progression:
Life-Life: Hang from pullup bar for 1min or longer
Life: Over 4 sets, perform strict pullup reps of 5, 4, 3, 3 (assuming max of 5 strict pullups)
Sport: Over 4 sets, perform strict pullup reps of 9, 9, 7, 7 (assuming max of 10 strict pullups)

WOD
3 Rounds
AMRAP 5
10 HRPU (S: HSPU)
5 Power Snatch – 105/70 (S: Squat Snatch – 135/95)
5 Pullups (S: 10 CTB)
Rest 2min
*Continue where you left off each AMRAP. High skill interval. Scale the pullups so you can complete them in 2 sets or less each time. We’d love to see you hammer out 3+ rounds each time.

Cooldown
Pec Stretch on Rig
Puppy Dog

Optional Run Programming
4 Rounds
Run 400m
Rest 30sec
Run 400m
Rest 30sec
Run 400m
Rest 5min

Daily Reading
1. The 5.5 Characteristics of A Successful Fat Loss Plan
2. How To Stop A Cold Dead In Its Tracks
3. Just Do It
4. 7 Good, Trust Supplements for Your Health

Tuesday 11/14/17

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Strength Cycle: Cycle 2 – Week 5

Strength/Skill
In 6min:
Work up to a heavy Back Squat single around 90%. Gotta move fast to get this done!
-then
E2M10M
3 Back Squat @ 85%
*Heavy day is back. Today’s work will feel like a metcon.

WOD
10 Rounds
3 Power Cleans – L: 135/85; S: 185/125
15 Wallballs
*Shooting for sub-12min, with some people getting sub-8min. Stay unbroken on the Wallballs and make fast transitions between movements the entire time.

Cooldown
Couch Stretch
Pigeon

Daily Reading
1. Your Guide To Building Muscle In Your 30s (And Beyond)
2. 25 ways to eat well on the go
3. Why You Don’t See Results From Your Workouts (or Diet Plans)
4. How to Choose The Perfect Heel Height for Your Body and Squat Style

Monday 11/13/17

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Strength Cycle: Cycle 2 – Week 5

Strength/Skill
E2M12M
3 Power Snatch (S: Squat Snatch) @ 75-80%
*If you don’t know your 1RM or your snatch is still developing, then just find a heavy 3 by your 2nd or 3rd set and hit for the rest of the time. Sport: stick to the percentages.

WOD
5 Rounds
Max Reps Push Jerk – 115/75 (S: HSPU)
Max Reps Pullups
*Cap = 16min. Rest as needed b/t movements & rounds. This isn’t for time; it’s for total reps. Don’t rush back and forth between the two. Take enough time resting so you can give a full effort to each movement in each round. We’re looking for double-digit reps of each movement in each round.

Cooldown
Puppy Dog
Scorpion

Optional Run Programming
Run 25min Max Distance
Rest 5min, then:

5 Rounds
Hill Run (this is the tall hill beside the gym – aka, the *Alley*)
Rest 90sec

Daily Reading
1. 4 Techniques To Bust Through Your Weight Loss Plateau
2. How to stick to a diet or workout plan, according to science
3. The Prescription of Strength Training For Treating Depression And Optimizing Cognitive Performance
4. These Are the First Images of the Nike Metcon 4s (Plus Tentative Release Date)

Don’t Let Monday Ruin the Rest of Your Training Week

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Don’t Let Monday Ruin the Rest of Your Training Week
Written by: Coach Slater

If you’ve been here long enough, you’ve probably picked up on this trend: the gym is PACKED on Monday, yet strangely not so busy on Tuesday. Monday, it looks like we need to add another three wings to accommodate all the people. Tuesday, you’ve got more room around you than you know what to do with. Then, on Fridays, attendance nears the Monday levels.

Here’s a look at a few months of check-ins. You can see that certain classes have certain trends.

Notice how Monday has the largest attendance at virtually every class time? I don’t know exactly why this is happening, but what I fear is… people are coming in Monday, going super hard to “make up” for some poor lifestyle choices they made over the weekend (eating poorly, drinking a little too much, staying out too late), getting blown out as a result of not “easing” back into it, and then their Tuesday, Wednesday, Thurs…. hell, the entire rest of their week is ruined, until Friday when they’re like “I gotta get in a workout before the weekend”, and then the whole process begins again. My apologies for the run-on sentence. The point is: going too hard on a Monday is ruining their week.

So, if this hypothetical person is you, let me suggest something: Don’t Try to Make Up for Lost Training.

Don’t try to “make up” for your poor decisions from the weekend. Squeezing in extra intensity (or volume in the form of extracurricular running) is the quickest route to overtraining and injury. Four days of above-average workouts are better than three days consisting of one hard day and two mediocre days.

If you’re new to this fitness game, you’re trying to teach your body the “new normal” by attending frequently and consistently. When you’ve been mostly inactive for months or years, hitting the gym hard one day and then resting for three days means your body thinks it has no reason to change its normal procedures. It has no reason to adapt. But, you want it to… that’s the whole reason you joined here! So, consistent attendance is the key at the beginning.

On the other hand, you folks who have been consistently attending 4x and 5x/week for years, don’t stress if you need to miss some workouts. As a general rule, the fitter you are, the longer it will take your muscles turn to flub. Your physique doesn’t like change; it’s constantly trying to achieve homeostasis. So the longer you have been exercising (and the fitter you are), the more time it will take for your body to say, “Well, I guess we don’t need to build muscle any more.” Your normal is much different than the first person in this scenario.

Be consistent. Be humble. Be hungry. Then be impressed by your results.

Unloaded 11/12/17

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Unloaded
OTM for 21min
min 1) 20 Wallballs
min 2) 12/8 Cal Bike or 15/10 Cal Row
min 3) 20 RKBS

-rest 3min, then:

2 Rounds
200m Run or Row 250/200m or Bike 500/400
L: 30; S: 50 Double Unders
Row 250/200m or Bike 500/400 or Run 200m
10 1-KB Squat Cleans (5l/5r)

The Weekend WODs

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Saturday
Teams of 2
In 10min, complete:
20 Clean & Jerks – L: 95/65; S: 135/85
20 Clean & Jerks – L: 115/75; S: 165/105
20 Clean & Jerks – L: 135/85; S: 185/125

-Rest 3min, then:

In 10min, complete:
Bike 60/40 Cals or Row 75/50
60 T2B
Bike 40/27 Cals or Row 50/33
40 T2B
Bike 20/13 Cals or Row 25/17
20 T2B

-Rest 3min, then:

50 Sandbag Cleans – L: 60/30; S: 150/100
100 HRPU (S: HSPU)
*Cap = 10min

Sunday
OTM for 21min
min 1) 20 Wallballs
min 2) 12/8 Cal Bike or 15/10 Cal Row
min 3) 20 RKBS

-rest 3min, then:

2 Rounds
200m Run or Row 250/200m or Bike 500/400
L: 30; S: 50 Double Unders
Row 250/200m or Bike 500/400 or Run 200m
10 1-KB Squat Cleans (5l/5r)

Friday 11/10/17

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Strength Cycle: Cycle 2 – Week 4

Strength/Skill
OTM for 4min
2 Power Snatch (S: Squat Snatch) w/ pause at knee @ 60-70%
-then
E2M14M
L: 3; S: 1 Power Snatch (S: Squat Snatch) @ 82.5-92.5%
+
Work on Double Unders between lifts
*Fridays will alternate between the Snatch and Clean.

WOD
6 Rounds
Run 100m or Row 125/100m or Bike 300/200m
12 Shoulder to OH – L: 95/65; S: 135/95

-rest 3min, then:
Run 1 mile

*The first portion should SUCK! Keep the STO unbroken and run as hard as possible. Keep the WOD under 5min. For the mile path, start from the “run door”, run straight down the hill as if taking the 600m route, take a right and follow the sidewalk to Edith Road (where you turn left for Champions Park), then turn around come back.

Cooldown
Bretzel
Forward Fold

Daily Reading
1. High fat dairy is not better for health or weight loss
2. 5 Tips For Eating Out With Co-Workers While Dieting
3. 10 Incredible Crossfitters Who Prove That Age Is Just a Number
4. Don’t Choke The Bar To Death