All posts by Slater Coe

Tuesday 4/23/19

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Strength Cycle: Post-Open Cycle – Week 4 of 5

Strength/Skill
E3M15M
5 Touch and Go Power Clean & Push Jerk
*Heavier than two weeks ago. Push jerk each rep, as well.
+
10 Box Step Downs (Negatives) – 5l/5r – standing on the side the box, try to step down slowly, like a *reverse pistol*, controlling the descent. If you can stand back up, hey more power to ya. But the descent is all we’re looking for today.

WOD
3 Rounds
L: 50; Spl: 75; S: 100 Double Unders
20 AKBS – L: 35/24; Spl: 53/35; S: 70/53
L: 10; Spl: 15; S: 20 Burpees (S: Over KB)
*Low skill is always a cue for going HARD. Push the pace and grind through fast sets of each movement. This should be a workout where maybe you break once during the DUs, but everything else is just go, go, go.

Daily Reading
1. On feeling “too big.”
2. What to do if your spouse’s choices make you want to binge

Athlete Highlight: Leah Ray

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Humble, strong af, and gymnasty

Leah Ray doesn’t seek the spotlight, so it’s fun to highlight someone such as herself. She’s a busy, working mom who fits the gym into her schedule because of the way it reminds her of competing in gymnastics as a kid and young adult.

She competes against herself in the gym, which allows her to set her own values and metrics. She gets to choose the goals that fit her best. And maybe the best part is that she’s clearly having fun out there. Energy is infectious, and Leah is always full of it (although, her daily 3D Energy Drink might have something to do with that!).

Get to know a little more about Leah in Coach Evan’s latest “Athlete Highlight” video:

Monday 4/22/19

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Strength Cycle: Post-Open Cycle – Week 4 of 5

Strength/Skill
E3M15M
3 Zero Bounce Deadlift @ 75-85% of 1RM
+
6 x *Tall Landing* Box Jump – max height while still landing with your hips above your knees. No running/walking start. You don’t even need a tall box for this… you can also land with straight legs on a *high-ish* box for the same stimulus. Step down and repeat.

WOD
10 Power Snatch – L: 75/55; Spl/S: Squat Snatch – Spl: 115/75; S: 135/95
Run 400m or Row 500/400m or Bike 1100/900m
L: 60 Air Squats; Spl: 20; S: 40 Pistols
Run 400m or Row 500/400m or Bike 1100/900m
10 Snatch (L: Power; Spl/S: Squat)
*We’d challenge you to do the barbell portion of this workout in touch and go sets or unbroken, especially at this volume/weight and based on where the barbell is in the workout. The run is NOT meant to be recovery, but obviously can’t be a sprint. Overall, this piece should be done at that 85% pace that is tough to sustain but can be done.

Daily Reading
1. The Joe Rogan Experience Gary Taubes And Stephan Guyenet Debate And All That’s Wrong With Modern Day Dieting Discourse
2. How to Eat to Build Lean Muscle

Be Like Sam

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Be Like Sam
Written by: Coach Slater

Maybe Derby City isn’t everyone’s cup of tea, but we are for anyone and everyone who’s willing to get out of their comfort zone. Our usual plea to prospective members who think they’re too old for us is: A) You’re not, B) If you don’t want to join us, then at least do something, anything.

Sam is a long-time member who knows that age is just a number, and not a limiting factor. We have dozens of members in the 40+ category, all the way up to 60+. They may wish they’d started CrossFit when they were our age, but we all watch them and hope that we’ll be like them when we’re *their* age!

We all know and love someone who is struggling to age well. Whether it’s a parent, grandparent, boss, mentor, or family friend, their mind is there, but they’re not as physically-able as they used to be. Things like getting up and down off the ground (or even the couch!) have become hard, taking stairs is a considerable task, issues with balance, etc…

Those struggles add up to a loss of independence, and those “Golden Years” become less enjoyable because they can’t physically do they things they’d most like to do. But, everyone wants to live healthier and enjoy life for as long as they can. Our training style isn’t just for young, fit people. It’s for anyone and everyone, and it can help people enjoy those later years more thoroughly and independently.

Encourage your mom and pop and aunt and uncle and boss to be like Sam.

Unloaded 4/21/19

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Unloaded
2 Rounds
Row 500/400m or Bike 1000/800m or Run 400m
L: 50; Spl: 75; S: 100 Double Unders
10 Burpees

-at 12:00:
100 AKBS – L: 35/24; Spl: 53/35; S: 70/53
*OTM perform 6 Lunges (Spl/S: KB Front Rack). Start with Lunges

-at 24:00
8 Rounds – 20sec On, 10sec Off
Plate Russian Twists – AHAP
-immediately into:
4 Rounds – 20sec On, 10sec Off
Hollow Hold Flutter Kicks
-immediately into:
4 Rounds – 20sec On, 10sec Off
Abmat Situps
-immediately into:
AMRAP 3
Max Dragon Flags

The Weekend WODs

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Saturday Open Gym: 7:30a-9:00a & 12:00p-5:00p

Saturday
“Blaze It”
Teams of 2

40/30 Cal Row or Bike
20 Power Snatches – L: 45/35; Spl: 75/55; S: 95/65
40/30 Cal Row or Bike
20 Power Snatches – L: 75/55; Spl: 105/75; S: 135/95

-rest 2min then Repeat three more times, as follows:

Round 1) Power Snatch
Round 2) Power Snatch Again + 20% on each set of 20s.
Round 3) Power Clean
Round 4) Power Clean Again + 20% on each set of 20s
*Cap = 35min. Stop at 35! It doesn’t mean you suck if you don’t finish. Just means we programmed a little too much. There’s a little bit of rest programmed in for today. If you do these right, you’re really going to need/want it. PLUS that’s the stimulus today. Try to stay within 1min of each round.

Sunday
2 Rounds
Row 500/400m or Bike 1000/800m or Run 400m
L: 50; Spl: 75; S: 100 Double Unders
10 Burpees

-at 12:00:
100 AKBS – L: 35/24; Spl: 53/35; S: 70/53
*OTM perform 6 Lunges (Spl/S: KB Front Rack). Start with Lunges

-at 24:00
8 Rounds – 20sec On, 10sec Off
Plate Russian Twists – AHAP
-immediately into:
4 Rounds – 20sec On, 10sec Off
Hollow Hold Flutter Kicks
-immediately into:
4 Rounds – 20sec On, 10sec Off
Abmat Situps
-immediately into:
AMRAP 3
Max Dragon Flags

Friday 4/19/19

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Strength Cycle: Post-Open Cycle – Week 3 of 5

Strength/Skill
E3M15M
5 Touch and Go Power Snatch – AHAP
*Add weight as you go. Try to end up heavier than last time.
+
10 Pistol Progressions; Spl: *Heel-Lock* Pistols; S: Weighted Pistols
*Work on a single-leg pistol variation where you challenge your ability to stabilize your hip, control your descent, and keep your knee in a good position during the ascent. Grab a Coach for a progression which works for you.

WOD
E2M16M (or until failure)
4 Pullups; Spl: 2 BMU; S: 6 BMU
6 Front Squats – L: 75/55; Spl: 95/65; S: 115//75
+Add 2 Reps to Pullup/BMU AND Front Squats each round.
*We want to get at least 6 rounds out of you, so if you get capped early, then drop some reps and keep going. We want to have at least 30sec of rest each round so our intensity stays dialed up.

Daily Reading
1. Emotional Eating
2. Anti-Diet Common Sense: The Banana Is Not Making You Fat

Unloaded 4/18/19

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Unloaded
OTM for 21min
Min 1) L: 10/7; Spl/S: 15/12 Cal Bike or Row
Min 2) 20 Goblet Lunges – L: 20/15; Spl: 35/25; S: 53/35
Min 3) 20 Plate Situps – L: 15/10; Spl: 25/15; S: 35/25

-rest 4min, then:

In 10min, complete:
10, 20, 30, 40, 50
RKBS – L: 35/24; Spl: 53/35; S: 70/53
1, 2, 3, 4, 5
Wall Walks

Thursday 4/18/19

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Strength Cycle: Post-Open Cycle – Week 3 of 5

Strength/Skill
E2M8M
2 Push Press – 85+% (or heavier than two weeks ago)
+
10-15 Ring Rows – share rings with friends, and add height to your feet (via a box) to add difficulty. Keep active shoulders the entire time and control the movement. Nothing is gained by *bouncing* ring rows

WOD
E4M20M
10 2-DB Seated Z-Press
20 2-DB Romanian Deadlift
Ring/Bar Muscle Up Progression
Row/Bike/DU in remaining time
*In today’s bodybuilding work, we get five opportunities to work on our RMU/BMU progressions. Enjoy the change! Warning: there are pullups/bmu in tomorrow’s WOD, so don’t overdo it today. Just practice the skill!

Unloaded
OTM for 21min
Min 1) L: 10/7; Spl/S: 15/12 Cal Bike or Row
Min 2) 20 Goblet Lunges – L: 20/15; Spl: 35/25; S: 53/35
Min 3) 20 Plate Situps – L: 15/10; Spl: 25/15; S: 35/25

-rest 4min, then:

In 10min, complete:
10, 20, 30, 40, 50
RKBS – L: 35/24; Spl: 53/35; S: 70/53
1, 2, 3, 4, 5
Wall Walks

Daily Reading
1. Arthritis & Movement: Your Weightlifting Prescription
2. Number 1 Tip for Weight Loss

Wednesday 4/17/19

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Strength Cycle: Post-Open Cycle – Week 3 of 5

Strength/Skill
E3M12M
5 Back Squat @ 75%
*All sets at 75%
+
10 Rotational Ball Slams into Wall
*Share 10lbs Slamballs with a partner. 5l/5r.

WOD
21, 15, 9
Hang Clean & Jerk – L: 75/55; Spl: 95/65; S: 115/75
Hanging Leg Raises; Spl/S: T2B
Burpees (S: Over Bar)
*Cap = 14min. This combo will have a little bit of everything – midline, grip, and breathing, so make sure you have a plan on breaking up sets, where to push, where to maintain, etc…

Daily Reading
1. The Untold History of Women in Strength Sports
2. Your Psychological Skills Can Predict Injury Risk