All posts by Slater Coe

Friday 4/13/18

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Strength Cycle: Post-Open Cycle – Week 1

Strength/Skill
E3M15M
5 Tough and Go Power Snatch
*Add weight as you go.
+
Run 200m or Row 250/200m or Bike 500/400m

WOD
Teams of 2
AMRAP 16
14 Thrusters – L: 75/55; S: 95/65
8 DB Snatch – L: 30/20; S: 50/35
*Partners alternate full rounds. Scale the weight so you and your partner stay unbroken the entire time. If that means it’s too light for one of you, then just go FASTER!

Cooldown
Pigeon

Daily Reading
1. 10 Thoughts on Nutrition: When Erica Drops Some Harsh Honesty
2. How Does Insulin Work in Our Bodies?
3. Can a Mediterranean diet pattern slow aging?

Unloaded 4/12/18

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Unloaded
In 10min, complete:
3 Rounds
30 Box Step Overs – 24/20″
30 AKBS – L: 35/26; S: 53/35

-rest 3min, then:

In 10min, complete:
5 Rounds
16 Hang KB Snatch – 8l/8r
16 Wallball Slams – 20/14

-rest 3min, then:

AMRAP 10
13/9 Cal Bike or 15/10 Cal Row
10 Wallball Russian Twists
*Hold a V-Up position and tap your wallball on the ground. Both sides = 1 rep

Thursday 4/12/18

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Strength Cycle: Post-Open Cycle – Week 1

Strength/Skill
E3M15M
2 Push Press
*Build weight over the sets. Go as heavy as you can handle without compromising your lower back. Be locked down!
+
Max Strict Pullups
*Scale to HEAVY Band Pulldowns

WOD
5 Rounds
30 Air Squats (S: 20 Pistols)
L: 9; S: 15 SDLHP – 75/55
6 Burpee Pullups (S: 6 RMU)
*Cap = 13min. 5 Rounds could be a challenge to finish under the cap. But, sometimes getting capped is a useful lesson in scaling to dial up your intensity!

Cooldown
Foam Roll On Your Own

Unloaded
In 10min, complete:
3 Rounds
30 Box Step Overs – 24/20″
30 AKBS – L: 35/26; S: 53/35

-rest 3min, then:

In 10min, complete:
5 Rounds
16 Hang KB Snatch – 8l/8r
16 Wallball Slams – 20/14

-rest 3min, then:

AMRAP 10
13/9 Cal Bike or 15/10 Cal Row
10 Wallball Russian Twists
*Hold a V-Up position and tap your wallball on the ground. Both sides = 1 rep

Run Programming
Run 800m – fast
Rest 5min
Run 800m – fast
Rest 5min
Run 800m – fast
*For help tracking your distances when not running at the gym, download the Nike+ Run Club app from your device’s App Store. Create an account and then you can use the app to track your runs no matter where you complete them!

Daily Reading
1. “Waking Up” Your Feet
2. 10 Valuable Nutrient Timing Tips for Greater Leanness & Performance
3. Four Simple Mistakes to Avoid to Stay Injury-Free
4. 3 Steps to a Better Night’s Sleep After Heavy Training

Wednesday 4/11/18

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Strength Cycle: Post-Open Cycle – Week 1

Strength/Skill
E3M15M
3 Back Squat – L: Moderately Heavy; S: @ 80%
+
12 Half-Kneeling Upside Down KB Press – 6l/6r
+
12 KB Upright Row – 6l/6r
*Superset these accessory movements by hitting all of your KB Press first, then stand to complete the KB Upright Row

WOD
4 Rounds
Run 400m or Row 500/400m or Bike 1000/800m
10 T2B
15 AKBS – 53/35
*Cap = 14min. A *Helen*-ish WOD. If you don’t run/row/bike hard, this workout will not be very challenging! Push the gas. And, as this one doesn’t have a scale on the reps for Life/Sport, some people will finish earlier than others. If this is you, then be sure to cheer on those who are finishing after you!

Cooldown
Puppy Dog

Daily Reading
1. Don’t Fear Failure — Hate It
2. How To Play The Pain-Game in WODs
3. Tips & Tricks for Avoiding Shoulder Fatigue During Wall Ball Shots
4. Hips Or Knees: Which Should Break First In the Squat?

Tuesday 4/10/18

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Strength Cycle: Post-Open Cycle – Week 1

Strength/Skill
OTM for 12min
L: 2 Squat Clean – keep the weight moderate and focus on moving well
S: 1 Squat Clean @ 70-80%

WOD
L: 50; S: 100 Double Unders
27 Deadlifts – L: 155/105; S: 225/155
27 HRPU (S: 27 Clapping Pushups or 21 Ring Dips)
27 Box Step Overs (S: Jump Overs) – 30/24″
L: 50; S: 100 Double Unders
*Cap = 12min. Don’t settle for Single Unders if that’s a normal scale for you. Let’s begin to work on those Double Unders! Also, breaking up the Deadlifts & Pushups will be very important. And yes, that’s 21 Ring Dips for Sport; not 27.

Cooldown
Straight Leg Raise on Rig

Daily Reading
1. Why Shrug in Snatch & Clean Pulls?
2. A Better Understanding of Shoulder Health
3. Top 10 Ways to Build Mental Toughness
4. Cleans Crashing at Heavier Weights

Monday 4/9/18

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Note on this week’s video: Apologies on the length! We’ll make these shorter and more visually appealing in the future. It was our first attempt at a technique analysis vid!

Strength Cycle: Post-Open Cycle – Week 1

Strength/Skill
E3M12M
4 Zero Bounce Deadlift @ 82.5-92.5% of last week’s 5RM
*Feel free to play anywhere in that 82.5-92.5% region, but don’t exceed it just yet.
+
4-8 TGU – total
*Try a heavier KB/DB each round.

WOD
AMRAP 18
Teams of 2
P1 – Max Cals on Rower/Bike (or Max Wallball Slams)
P2 – Run 400m (or L: 14; S: 21 Burpees)
*Alternate back and forth. Score is Total Cals. The focus should be on the row/bike, but not so much that it means you dog the run. The run should NOT be a recovery pace.

Cooldown
Hurdler’s Stretch

Daily Reading
1. Older, Fitter: How To Keep Working Hard As You Age
2. Nine Ways to Avoid Being a Vile Visitor (when dropping in somewhere)
3. Rowing Machine Foot Adjustments to Improve Your Workouts
4. What to Do When the Barbell Won’t Budge

What 10 Years of CrossFit Has Taught Me

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What 10 Years of CrossFit Has Taught Me
Written by: Coach Slater

The end of the Open has spurred plenty of DCCF-ers to reflect on their progress from the past year. Hopefully everyone has done so in a positive light. Don’t examine your Open performance and criticize yourself for a skill you’re still working to improve. The reality is that this damn thing takes patience. A lot of it.

And in that light, I want to tell you a little about what things were like when I first started CrossFit, over 10 years ago, way back in 2008 in an Urban Active off Preston Highway (but is now closed). Why should you listen to what I have to say?

To learn from my mistakes, obviously.

Don’t Do It By Yourself
I was doing some interval-style weightlifting stuff back in those days, kinda rudimentary-CrossFit, and I went looking thru the Internet for some additional programming ideas. I came across crossfit.com. I tried a few workouts, and immediately sucked my younger cousin into joining me.

We push ourselves harder in the presence of others, even if we’re not competing with them. You know it’s true, because you’ve experienced it here.

I discovered this fact at my second Fran. My first Fran (21, 15, 9: Thrusters/Pullups) was completed at that Urban Active on Preston Highway, at a time of 10:41, by myself. I would bet that a wide majority of DCCF-ers can beat that score this very instant. Unfortunately, I don’t exactly know what date I did this; but my second Fran was performed on September 15, 2008 with my cousin. I logged the date and mentioned that I beat my previous attempt by 3:11. So, my first Fran must equal 10:41. Second Fran = 7:30. Did I get that much fitter in the span of a few months? No way. I simply had someone to push against/for. It doesn’t matter that I did these with strict-ish pullups because hadn’t figured out the kip yet. What mattered was that I learned the power of not doing this sh*t by myself.

If you let it, the Derby City community can help push you to new heights, both members and coaches alike.

So, I implore you to keep learning people’s names, ask about their weirdness, share your weirdness with them, and find common ground (even if it’s just talking about how much yesterday’s WOD sucked). In the words of famed CrossFit-coach, Ben Bergeron, “Programming is overrated.” Community will make more of a difference in your overall fitness than how often you do clean and jerks. So, train in a group and then talk with us about filling in gaps in your fitness.

Which brings me to my next point…

Don’t Hide From the Stuff You Suck At
On July 11, 2008, I maxed out my full-depth squat at 315lbs. Apparently, I had been doing quarter-squats for years because that’s the range of motion that basketball/volleyball players needed, right? No. In reality, full-depth squats are hard and I hadn’t bothered to learn how to do them properly. I also had knee problems all those years ago. 10 years later, I can squat 315lbs for 20 reps and have zero knee problems. Go figure.

In August 2008, I logged in my journal that I suck at double-unders. Sound familiar?

Everything gets easier if you focus first on moving well, and only afterwards, moving quickly. No one really cares what your WOD time is. Seriously. So, you can use the WOD to practice a new skill at a reasonable speed, weight, or rep number.

Even if you never intend to participate in a Novice-level competition (or Regionals, for that matter), you can use this Derby City experience as the general fitness program it’s intended to be. Train 4-to-5 days/week and live a long, healthy life free of chronic disease while looking years younger than any of your non-DCCF friends.

The Bigger Picture
September 10, 2008, a random guy at Urban Active asks me “what are you training for?” I hope that everyone’s had that moment, either at a non-CrossFit gym or amongst their friends & family. That is a proud moment that you should relish. You’ve decided to participate in a fitness regiment that bewilders people.

Hopefully you’ve taken that opportunity to invite that person to join you at a Bring-a-Friend WOD or referred them to start Elements. Let them know they have the same potential. Tell them how you started, and let them know that they too, can be 10 years down the road and feeling better, stronger, faster, and fitter than they’d imagine.

What we do is counter to *everything* they’ve ever seen in Fitness & Shape magazines. We’re investing in our future by investing in our fitness. And to commit to it for the long term, “exercise” has to be about more than seconds and pounds. External motivation might not last, because the longer you train, the more time you will spend between PRs. You have to be disciplined; but don’t let the thought of “10 Years of CrossFit” daunt you.

Progress is simple if you just keep moving forward.

Work out consistently every week, every month, every quarter, every year. Focus on small goals over a long-period of time. Work first on mechanics, then consistency, and then intensity. Commit to repeating these steps over and over and over. Finally, don’t forget to enjoy the opportunity and the process. If you do, your success is guaranteed.

Unloaded 4/8/18

By | WODs | No Comments

Unloaded
OTM for 15min:
Min 1) 13/9 Cal Bike or 15/10 Cal Row
Min 2) L: 30; S: 60 Double Unders
Min 3) L: 10; S: 15 Sandbag Cleans – L: 60/30; S: 100/60

-rest 4min, then:

E4M16M
Run 400m or Row 500/400m or Bike 1000/800m
7 2-DB Man Makers – L: 20/10; S: 35/25
*Man Maker = pushup, row, row, squat clean thruster

Skillz Class
Clean & Jerk

Optional Run Programming
Run Max Distance for L: 20min; S: 30min
Rest 5min
Run 100m – fast
Rest 2min
Run 150m – fast
Rest 2min
Run 200m – fast
Rest 2min
Run 200m – fast
*For help tracking your distances when not running at the gym, download the Nike+ Run Club app from your device’s App Store. Create an account and then you can use the app to track your runs no matter where you complete them!

The Weekend WODs

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Saturday
Teams of 2
…at the 0:00
AMRAP 8
30/20 Cal Row or 26/17 Cal Bike or Run 200m (each)
20 Thrusters – L: 75/55; S: 115/75

…at the 10:00
AMRAP 8
20/13 Cal Row or 17/11 Cal Bike or Run 100m (each)
30 OHS
*Switch rower/bike with another team

…at the 20:00
AMRAP 8
30 Lateral Burpee Bar Hops
20 Power Cleans

…at the 30:00
AMRAP 8
20 Lateral Burpee Bar Hops
30 Front Squats

*Lateral Burpee Bar Hops? Burpee in place, beside your bar, then hop over the bar and hop back to your starting position. In this manner, each partner stays on their own side of the bar.

Sunday
OTM for 15min:
Min 1) 13/9 Cal Bike or 15/10 Cal Row
Min 2) L: 30; S: 60 Double Unders
Min 3) L: 10; S: 15 Sandbag Cleans – L: 60/30; S: 100/60

-rest 4min, then:

E4M16M
Run 400m or Row 500/400m or Bike 1000/800m
7 2-DB Man Makers – L: 20/10; S: 35/25
*Man Maker = pushup, row, row, squat clean thruster

Skillz Class
Clean & Jerk

Optional Run Programming
Run Max Distance for L: 20min; S: 30min
Rest 5min
Run 100m – fast
Rest 2min
Run 150m – fast
Rest 2min
Run 200m – fast
Rest 2min
Run 200m – fast
*For help tracking your distances when not running at the gym, download the Nike+ Run Club app from your device’s App Store. Create an account and then you can use the app to track your runs no matter where you complete them!

Friday 4/6/18

By | WODs | No Comments

Strength Cycle: Post-Open Cycle – Test Week

Strength/Skill
In 16min:
Find 1RM Power Clean

WOD
3 Rouds
10 Power Snatch – L: 75/55; S: 95/65
15/10 Cal Row or 13/9 Cal Bike or Run 200m
20 Wallballs
*Cap = 13min. Guns blazing on this WOD. We want to see how hard you’re willing to push. No excuse but to let it all hang out.

Cooldown
Pigeon

Daily Reading
1. Crack Open Your Practice
2. Eating in Moderation: How to Do It Right
3. Your To-Do List Isn’t Enough