All posts by Slater Coe

The Weekend WODs

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Saturday
Teams of 2

3 Rounds
2min Max Sandbag/Dball Cleans – L: 60/30; Spl: 100/80; S: 150/100
2min Max L: Pushups; Spl/S: HSPU
2min Max Box Step Ups (S: Jumps)
2min Max AKBS – L: 35/24; Spl: 53/35; S: 70/53
2min Max Cal Row or Bike
1min Rest
*Kind of a team version of Fight Gone Bad. Only 1 person works a time and you are trying to get as many reps as possible at each station. No rest between stations.

Sunday
In 10min, complete:
5 Rounds
15/12 Cal Bike or Row
15 KB SDLHP – L: 53/35; Spl: 70/53; S: 88/70

-rest 3min, then:

In 10min, complete:
5 Rounds
15 1-DB Goblet Lateral Lunges – L: 20/10; Spl: 35/25; S: 50/35
20/15 Pushups

-rest 3min, then:
In 10min, complete:
5 Rounds
15 *A* Squats
9 AKBS (yes, these are heavy!)
*The *A* Squat is where you squat with 45lb Plate between your feet, and jump on top of the plate at the end of each rep. Squat, Jump, Lockout, Repeat!

Unloaded 2/21/19

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Unloaded
In 10min, complete:
5 Rounds
7 Pullups
7 2-DB Thrusters – L: 20/10; Spl/S: 35/25
14 2-DB Walking Lunges

-rest 3min, then:

In 10min, complete:
5 Rounds
15/12 Cal Row or Bike
L: 15; Spl: 9; S: 6 Sandbag Cleans – L: 60/30; Spl: 100/60; S: 150/100

-rest 3min, then:

1min Plank Hold
100 V-Ups
1min Plank Hold
100 Flutter Kicks (L+R=1)
1min Plank Hold
*Cap = 30min. Feel free to hit different Plank positions in those three different minute holds.

Thursday 2/21/19

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Strength Cycle: Open Cycle

Strength/Skill
E3M12M
3 Push Jerk
*Set 1 Moderate, Sets 2 & 3 Heavy, Set 4 Moderate.
+
2 Sets of L: Max Hang from Pullup Bar; Spl: Super Slow Pullup Negative (jump to chin above bar and go down as slow as humanly possible); S: Max Chin-over-Bar Pullup Hang b/t sets
*Find a modification which taxes your ability to hold a position.

WOD
AMRAP 15
L: 45; Spl/S: 90 Double Unders
12 Push Presses – L: 75/55; Spl: 95/65; S: 115/75
9 Power Cleans
6 Thrusters
*We want to see a minimum of 3 rounds. All of the barbell work should be done in touch & go sets. A good strategy would be 11 PP, into 1 PP + 8 PC, into 1 PC + 6 Thrusters.

Unloaded
In 10min, complete:
5 Rounds
7 Pullups
7 2-DB Thrusters – L: 20/10; Spl/S: 35/25
14 2-DB Walking Lunges

-rest 3min, then:

In 10min, complete:
5 Rounds
15/12 Cal Row or Bike
L: 15; Spl: 9; S: 6 Sandbag Cleans – L: 60/30; Spl: 100/60; S: 150/100

-rest 3min, then:

1min Plank Hold
100 V-Ups
1min Plank Hold
100 Flutter Kicks (L+R=1)
1min Plank Hold
*Cap = 30min. Feel free to hit different Plank positions in those three different minute holds.

Daily Reading
1. The Many Ways Bad Sleep Makes You Fat!
2. Belly Breathing Done Correctly

Wednesday 2/20/19

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Strength Cycle: Open Cycle

Strength/Skill
OTM for 10min
1 Power Clean and Jerk @ 80%
*We want fast, clean reps to maximize power output. As we’re only doing 1 rep each minute, feel free to partner up with someone to give each other that extra push.

WOD
3 Rounds
21 Burpees (S: Over Bar)
15 T2B
9 Power Snatch – L: 75/55; Spl: 115/75; S: 135/95
*Cap = 16min. Time domain is 10-15min. The Burpee pace should be aggressive but steady, the T2B should not exceed 3 sets, and the Snatches can be done as fast singles or touch and go sets.

Daily Reading
1. 6 Unhealthy Norms Plaguing Us All
2. Tip: You Do Not Have Adrenal Fatigue

Tuesday 2/19/19

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Strength Cycle: Open Cycle

Strength/Skill
E3M12M
4 L: Front Squat; Spl/S: Back Squat @ ~80%
*Heavy sets of 4 will be the prescription this cycle. Don’t look to exceed 80% as we’re doing a linear progression squat cycle during the Open. (Meaning the weight will increase each week.)
+
20 RKBS – L: 53/35; Spl: 70/53; S: 88/70
*We’re throwing in extra posterior work on Tuesdays in this cycle. Monday = Guts; Tuesday = Butts.

WOD
L: 30, 20, 10
Spl/S: 40, 30, 20, 10
Wallballs
Box Step Overs (S: Jump Overs)
*This workout is intended to be sub-10min. The wallballs are going to pump the legs out, so find a box over pace that minimizes extra wasted movement. Stay close to that box.

Daily Reading
1. “Why Can’t I Lose Weight?” Great Question. Here’s the Truth.
2. ‘What should I eat?!’ Our 3-step guide for choosing the best foods for your body.

Monday 2/18/19

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Strength Cycle: Open Cycle

Strength/Skill
E3M15M
3 L: Power Snatch; Spl/S: Squat Snatch @ 80%
*Drop and reset each rep. Stick to 80%. We’ll increase weight in subsequent weeks.
+
12-20 1-DB Russian Twists – L: 30/20; Spl/S: 50/35 (L+R=1)
*We’re throwing in additional Ab work on Mondays in this cycle. Spring is coming, after all, and we gotta get those abs popping.

WOD
AMRAP 15
L: 12/7; Spl/S: 15/9 Cal Bike or Rower or Run 200m
L: 6 Pullups; Spl: 9 C2B; S: 12 C2B
9 2-DB Clean and Jerk – L: 30/20; Spl/S: 50/35
*This AMRAP has small chunks of movement, so you’ll need to hustle the transitions without very much standing around. Nothing in this workout should hang you up for very long.

Daily Reading
1. What I Learned When I Actually Read That New BMJ Breakfast Study
2. Modern Thinking Is Getting Happiness All Wrong

6 Late-Night Snack Ideas

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6 Late-Night Snack Ideas
Written by: Coach Slater

In an ideal world, you’ve tracked your macros for the day and found you’re a few short, so you’re looking for a late-night snack to finish off the day. In reality, you’re probably just hungry and purposely don’t keep cereal in the house because you know you’ll snack on it if it’s around (right?!), so you’re grazing for some food.

Don’t be fooled by the click-bait articles about “eating after 8pm adds 8% body fat”. No late-night snack is going to make or break your overall nutrition plan, and you shouldn’t demonize food anyway. Eating a sensible snack before bed is good for the soul sometimes, so here are some late-night snacks that I go to when I’m hungry.

Greek Yogurt & Fruit
Feels like eating ice cream, due its texture and smoothness, but without the added fat and sugar. Plus, it’s rich in probiotics for gut health. Choose a clean version like Siggi’s (ideally, the unflavored version), then throw in some low-glycemic fruit like chopped up pears or orange for some additional flavor and fiber. Hint: it’s also a good option for breakfast when combined with some oatmeal.

Almond Butter & Rice Cakes
Go creamy or crunchy depending on what you’re into, but the protein and fat will quickly make you feel full. Throw it on a Lundberg Organic Rice Cake for some additional flavor. Be careful, though… a little goes a long way with almond butter (or peanut butter). You only need a little bit on each cake. Don’t go thru half the jar in a single sitting.

Apple & Cheese
A perfect combo of sweet and savory. Recently, I’m a kick of Gala apples and Brie cheese. It’s sweet, but not too sweet, and rich. I eat it while reminding the dog that I don’t share and to stop staring at me.

Organic Pita Chips & Hummus
Simple and easy. A fine combo of carbs and protein. Look for a clean hummus, not one whose ingredient listing is 15 names long. Good, simple hummus basically only consists of chick peas or garbanzo beans, garlic, lemon juice, and olive oil. Short ingredient lists are typically a good way to go.

Frozen Fruit Smoothie
Combine some of the items mentioned above, like greek yogurt, almond butter, and frozen fruit, then toss in spinach or kale, with some slow-digesting casein protein, and you’ve got a great late-night smoothie.

Organic Dried Mangoes or Sweet Potato Chips
Dried fruit can be tricky as it often hides a lot of sugar, so double-check for that when selecting a brand. But, there are plenty of no-sugar-added options at Trader Joe’s and Whole Foods, like some “sweet & tangy” ones that I’ve found at one of those damn places but can’t remember for this article. Sue me!

Unloaded 2/17/19

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Unloaded
E2M16M

12/9 Cal Bike or 15/11 Cal Rower “buy-in” at the beginning of each round.
Min 0) 14 2-DB Front Squats – L: 20/10; Spl: 25/15; S: 35/25
Min 2) 20 Abmat Situps
Min 4) 14 2-DB Front Rack Lunges
Min 6) 1min Plank
Min 8) 14 2-DB Thrusters
Min 10) 1min Star Plank (30sec each side)
Min 12) 25 Air Squats
Min 14) 20 V-Ups

-rest 4min, then repeat after switching Bike/Rower with a friend. Strive to be done with each round with about 20sec of rest. Scale reps/cals where needed.

*A star plank is just like a regular side plank except your top leg and arm are trying to point toward the ceiling. It’s a lot harder than it looks.

The Weekend WODs

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Saturday
Teams of 2
AMRAP 15
10 Clusters (Clean + Thrusters) – L: 75/55; Spl: 115/75; S: 155/105
20 T2B
10 Clusters – add L: 5lbs; Spl: 10lbs; S: 20lbs
20 T2B
10 Clusters – add another L: 5lbs; Spl: 10lbs; S: 20lbs
20 T2B
…Keep going up until the 15min mark

-rest 5min, then:

AMRAP 15
Run 400m (200m each) or Row 500/400m or Bike 1000/800m
50 Push Press – L: 45/35; Spl: 75/55; S: 95/65
Run 400m (200m each) or Row 500/400m or Bike 1000/800m
50 Front Rack Lunges – same weight
Run 400m (200m each) or Row 500/400m or Bike 1000/800m
50 Front Squats – add 20/10lbs
Run 400m (200m each) or Row 500/400m or Bike 1000/800m
50 Back Squats – add another 20/10lbs

Sunday
E2M16M

12/9 Cal Bike or 15/11 Cal Rower “buy-in” at the beginning of each round.
Min 0) 14 2-DB Front Squats – L: 20/10; Spl: 25/15; S: 35/25
Min 2) 20 Abmat Situps
Min 4) 14 2-DB Front Rack Lunges
Min 6) 1min Plank
Min 8) 14 2-DB Thrusters
Min 10) 1min Star Plank (30sec each side)
Min 12) 25 Air Squats
Min 14) 20 V-Ups

-rest 4min, then repeat after switching Bike/Rower with a friend. Strive to be done with each round with about 20sec of rest. Scale reps/cals where needed.

*A star plank is just like a regular side plank except your top leg and arm are trying to point toward the ceiling. It’s a lot harder than it looks.