All posts by Slater Coe

The Weekend WOD

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Memorial Day Weekend Hours!
Saturday – normal classes
Sunday – all classes cancelled
Monday – one class only at 9:30a – MURPH!

Saturday
*Retest Lottery WOD #1*
Teams of 2
3 Rounds
20 Front Squats – L: 95/55; S: 135/85
20 Synchronized Pullups (S: CTB)
-rest til: 10:00, then:
AMRAP 20
40 DB Snatch – L: 30/20; S: 50/35
Run L: 200m; S: 400m or Row 500/400m or Bike 1000/800m
40 Power Snatch – L: 95/55; S: 135/85 – Add 10/5lbs each round.
*Runs are performed together, but Row/Bike is split between partners. Synchronized Pullups are courtesy of Phil Newton. DB Snatches are via Leah Walts. Snatches with increasing weight are via Emma Sharps.

Sunday
Classes cancelled

Friday 5/26/17

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Memorial Day Weekend Hours!
Saturday – normal classes
Sunday – all classes cancelled
Monday – one class only at 9:30a – MURPH!

Strength Cycle: Post-Open Cycle – Retest Week!

Strength/Skill
In 18min:
3RM Back Squat
*Throw on the belt, knee sleeves, lifters, eye black, whatever-the-hell you want. We spent the cycle working without those accessories, and now you can use them again!

WOD
AMRAP 10
6 Deadlift – L: 185/125; S: 245/165
12 Cal Row/Bike or Run 100m
18 Wallballs
*Deadlifts should be unbroken, and see if you can shoot for unbroken Wallballs, too! So, where’s the recovery? Ummm… nowhere?

Daily Reading
1. Try This Trick on the Concept 2 Rowing Machine to Find Better Connection
2. Loneliness Is Deadly
3. 5 Common Stretching Pitfalls
4. How tight lats and kipping may cause shoulder pain

Squeezing the Lemon: Thoughts on My L2 at Rogue HQ

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Squeezing the Lemon: Thoughts on My L2
Written by: Coach Slater

If you think I’m a critical coach, can you imagine 21 other like-minded Slaters picking apart my coaching style, ability, and knowledge for an entire weekend? If you like that idea, then let me tell you how I spent last Saturday and Sunday.

As many of you know, I had the opportunity to attend the CrossFit Level 2 (L2) course this past weekend, at Rogue Headquarters in Columbus, OH. If you’ll indulge me a little, I’d like to share my takeaways from the course and what it means for you as Derby City members.

The Level 1 (L1) focuses on teaching the fundamental movements of CrossFit, the air squat, front squat, overhead squat, shoulder press, push press, push jerk, deadlift, sumo deadlift high pull, and medicine ball clean. The L2 is solely focused on coaching development and programming skills, developed thru multiple small-group breakouts spent seeing, correcting, and teaching the movements in a one-on-one setting to another Coach, or to a small-group of Coaches. In short, your Coaching is being judged and analyzed by your peers, not just some L1 fool who only started CrossFit 3 months ago but doesn’t mind blowing $1,000 to get closer to a CrossFit celebrity for the weekend.

To me, the best learning experience from the L2 was getting the opportunity to expose your group management strengths and weaknesses in front of other knowledgeable Coaches and get constructive feedback. There were some nerves, sure, but I felt confident going into the weekend. I consistently volunteered to “go first” in any coaching drills amongst our small-groups, knowing that the only way to improve is to step into the fire. Plus, I knew that the people who go first often get the most criticism from the group leaders, but that criticism fades as they give feedback to more and more people. Like, they run out of steam. I didn’t want that. I wanted the full onslaught of feedback. Bring it. I went in confident, and left there feeling even more confident that we’re doing a great job at Derby City, and our goals for improved coaching are perfectly aligned with what CrossFit’s top coaches demand from themselves when Coaching.

Another takeaway was a point the group leaders consistently emphasized called “squeezing the lemon”; being relentless and greedy with my desire to elicit the most perfect form from someone. That may not be the most perfect overall, but it’s the best for them on that day, at that moment. No one moves perfectly, so there are always small tweaks that can be made. On the other hand, expecting perfection all the time means you’ll likely leave disappointed every day, so there’s a fine line between challenging you and still giving you a “win” for the day. So, I’ll continually ask you to get deeper in that air squat, or lock everything out in a push jerk before bringing the bar down, or moving your entire body in the pushup and not just your arms, even if you curse me under your breath the entire time. I want to see you move better and be better, and I know you wouldn’t be here if you didn’t want to get better, too. So, squeezing the lemon allows the both of us to work toward that goal.

When working in our small-groups, I was coaching some good athletes who take this profession seriously, as you can imagine, so they already moved pretty well. Really squeezing the lemon on someone who already moves well takes a certain relentlessness as a coach, and I feel I picked up some tips from our group leaders in that area. I witnessed a lot of coaches ripping into other coaches, but doing so in a manner that had everyone laughing. It was cool to see some of CrossFit’s top coaches create an environment where they could exhibit their skill and love of coaching, and genuinely help someone be better.

Overall, the cost is maybe a little “high” (sorry HQ) for just getting Coached on your Coaching, but I also accept that the L2 is a step on the path to an L3, and maybe an L4 one day. So, you gotta do it. The L3 is CrossFit’s attempt to mimic the National Strength & Conditioning Association’s “Certified Strength & Conditioning Specialist” certification, which is generally accepted as the go-to certification for Coaches to prove their scientific knowledge of how to effectively training athletes to improve athletic performance. The L4 is one-day assessment of your coaching ability in front of CrossFit’s elite Coaches as you lead a random group of 20-ish people of varying athletic experience, showing effective group management, coaching, and leadership. It’s the highest credentialed offering for Coaches. I’m challenging myself to achieve one or both of those designations in the future.

Our plan is to let every Derby City Coach get their L2, either this year or next. Coaches Evan, James, and Karlie are already planning their certification for later this summer, at CrossFit Mayhem (Rich Froning’s gym). So, stay tuned!

Thursday 5/25/17

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Memorial Day Weekend Hours!
Saturday – normal classes
Sunday – all classes cancelled
Monday – one class only at 9:30a – MURPH!

Strength Cycle: Post-Open Cycle – Retest Week!

Strength/Skill
In 18min:
Find your 1RM Power Clean

WOD
3 Rounds
Row 500/400m or Bike 1000/800m or Run 400m
Max Set of L: HRPU; S: HSPU
Rest 3min
*Score is your finish time & total HSPU’s. There is plenty of rest in this test, so really blow out the monostructural piece.

Unloaded
6 Rounds
In 6min, complete:
10 Triangle Close-Grip Pushup
10 Wallballs
10 Abmat Situps
10 2-DB Deadlifts
10 Burpees
10 RKBS
Run 200m or Row 250/200m or Bike 500/400m

-then-
In 6min, complete:
30 Wallball Burpees
30 Pushup Plank Bird Dogs

Daily Reading
1. Relax Your Feet and Other Tips to Achieve Ideal Running Position
2. Becoming a Better Man
3. Overweight People Judge Distances to Be Further Than They Really Are
4. Nutrition: What’s The Scoop With Creatine?

Wednesday 5/24/17

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Strength Cycle: Post-Open Cycle – Retest Week!

Strength/Skill
In 18min:
1RM Split Jerk

WOD
21, 18, 15, 12, 9, 6, 3
Push Jerk – L: 75/55; S: 115/75
Cals on Bike or Rower (or Run 100m)
*Cap = 15min. Remember which equipment you used when we originally tested this workout. Barbell work should be no more than 2 sets for the duration of the workout.

Daily Reading
1. Adrenal Fatigue and the Athlete
2. I Tried a Medieval Diet, And I Didn’t Even Get That Drunk
3. 5 Things To Do On Your Rest Day
4. You should foam roll your thoracic spine properly

Tuesday 5/23/17

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Strength Cycle: Post-Open Cycle – Retest Week!

Strength/Skill
In 18min:
Find your 1RM Snatch
*Life = Power; Sport = Squat. If you max out early, then keep hitting some singles.

WOD
2 Mile Run
*Yea. Seriously. Perform as 4x800m runs. If you *absolutely* can’t run, then the test is:

15min Row/Bike as far as possible

Daily Reading
1. How to Improve Your Mobility in No Time!
2. Closest Thing to a Wonder Drug? Try Exercise
3. Don’t Fall Into the Last Rep Trap (video)
4. Is Calorie (or Macro) Counting Right For You?

Monday 5/22/17

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Strength Cycle: Post-Open Cycle – Retest Week!

Strength/Skill
In 18min:
Find your 5RM Touch and Go Deadlift
*Feel free to bring back the bounce and noise, now. You’ve spent the cycle developing better posterior control. Let’s see how you use it.

WOD
4 Rounds
10 Hang Power Cleans – L: 75/55; S: 95/65
10 Thrusters
10 Burpees to 6″” Target
*The barbell portion should be VERY close to UB the entire time. If you slow anywhere, make it the burpees. This test WOD should be short, like sub-8min.

Daily Reading
1. Dear Athlete; It’s Me, Scaling
2. The Elbow Problem in the Squat
3. 5 Steps to Becoming a Better Athlete
4. What separates a Games athlete from a Regional athlete

The Weekend WOD

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Saturday
*Lottery WOD #9*
Run 800m (together) or Row 2000/1600m or Bike 4000/3200m
60 Front Rack Lunges – 95/65 (S: 30 OHS – 155/105)
90 Box Step Overs (S: Jump Overs)
120 Wallballs
30 Power Cleans – L: 115/75; S: 175/125
Run 800m (together) or Row 2000/1600m or Bike 4000/3200m
*Cap = 40min. OHS via Carl Duvall. Wallballs via Kelly Weber.

Sunday
6 Rounds
30sec Row/Bike
30sec Rest

-then, 5 Rounds
In 5min, complete:
20 Side Plank Crunches (10L, 10R)
10 Goblet Squats
20 KB Snatch
10 Burpees
20 Single-Leg KB RDL
Run 400m or Row 500/400m or Bike 1000/800m

-then
12 Rounds
15sec Row/Bike
15sec Rest

Friday 5/19/17

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Strength Cycle: Post-Open Cycle – Week 7

Strength/Skill
E3M15M
4 Back Squat @ 75-87.5%
*Heavier than last week. No oly’s, belt, or sleeves.
+
6-10 DB Hammer Curls – It’s getting warm outside. Gotta get the guns ready for display.

WOD
For time:
50 Burpees Over Bar
30 Front Squats – L: 135/85; S: 185/125
15 2-DB Press – 35/20 (S: HSPU)
*Shoulder death with a sub-15min goal.

Daily Reading
1. Try Some Squat Therapy to Improve Your Position and Focus
2. Hip Opening Stretch Circuit
3. How to Read Eggs
4. Things I’ve Learned Over the Years

Thursday 5/18/17

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Strength Cycle: Post-Open Cycle – Week 7

Strength/Skill
E3M15M
2 Power Clean – catch these high, leaving no doubt that they’re a Power Clean, and not an *almost* Squat Clean
+
20 Banded Glute Bridge – attach band around J-hooks at lowest possible position on rig. If it’s too easy, use multiple bands.

WOD
4 Rounds
20 Air Squats (S: 10 Pistols)
20 Push Press – L: 75/55; S: 95/65
*Stupidly simple piece. How hard can you push and hold on? Be careful not to get too sloppy with your movement.

Unloaded
AMRAP 35
*Done to the style of 1, 2-1, 3-2-1, 4-3-2-1, etc…

1 200m Run or Row 250/200m or Bike 500/400m
2 DB Man Makers
3 Pushups
4 Situps
5 Mountain Climbers (1-1)
6 Goblet Squats
7 Hanging Leg Raise
8 Box Step Ups
9 Wallballs
10 Burpees
11 DB Press
12 Lunges (1-1)

Daily Reading
1. Good News For People Who Love Salty Foods
2. 10 Actions for an Anti-Stress Protocol
3. What To Do If Your Genetics Suck
4. Attn: Golfers… Two Exercises to Increase Shoulder Turn