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Old 09-15-2017, 10:46 AM   #1151
Slater Coe
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Re: Slater Coe Workout Log

170915
E2M12M
1 Clean
235, 235, 245, 255, 265
+
4 Rounds
Run 400m ( sprint)
Rest 3min
1:19, 1:20, 1:24, 1:26
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My WOD Log at Derby City CrossFit, Louisville, KY
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Old 10-03-2017, 12:45 PM   #1152
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Re: Slater Coe Workout Log

171002
1RM Back Squat - hit 375, during one of the Team Series WODs. Happy with that, especially considering that I tweaked my back again mid-cycle.

171003
In 18min:
3 Attempts at Max Rep Bodyweight OHS
Got a set of 7 last time, only got 3 today. Shoulders blown out from yesterday's 45 bar muscle-ups (team wod).

WOD
L: 100; S: 200 Double Unders
150 Air Squats
75 Pushups
25 Burpees
17 Burpees before being capped at 18min. Shoulders and chest were just shot.

For Time:
Bike 100 Calories
5:14
Can't find my original time, but think it was 5:0someting.

5. Strength Accessory
Max Distance Farmerís Carry in 4 Minutes
70/53lb KB in each hand.
Only put them down 5 times
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Old 10-09-2017, 12:54 PM   #1153
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Re: Slater Coe Workout Log

171009
2. OLY
1RM Snatch
Missed 205 repeatedly today, after hitting it easily on Friday, and narrowly missing 225. So, today was already off to a bad start.

3. Met-Con
5 Rounds:
8 Deadlift 135
10 Double Unders
8 Power Cleans
10 Double Unders
8 Push Jerk
10 Double Unders
13:08. Was supposed to do this with 155, but just trying it in warmups, I knew it wasn't there. Ditto on 20 dubs, probably because I did some Sunday. Scaled down and just worked my way thru it today.

3. Accessory
In a 10 minute window
Complete 3 sets of Strict Handstand Push-Ups for max total reps.
*Just didn't have it today. Was able to do multiple sets of 3 on Saturday, but don't have anything today.
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Old 10-11-2017, 01:40 PM   #1154
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Re: Slater Coe Workout Log

171010
3RM Back Squat - 345. Hit it and realized I had more, so tried 355, but wasn't in it mentally. Next time.

171011
2. Strength
In 10 Minutes
Find 1RM Push Press - 245, missed 252 twice. Almost had it the first time. Would have been a lifetime PR.
Then
In 10 Minutes Find 1RM Split Jerk - 265, missed 280 twice. Technique wasn't great, so 280 probably was only going to happen if I got a little lucky.

3. Interval
Every 3 Minutes until failure
Row 20/15 Calories
12 Thrusters 115/85lbs
3 Pull Ups
Rest remainder.
Increase Pull Up reps by 3 each interval.
Finished 6 round (18 pullups) with 1sec to spare. Cut it there.

4. Accessory
For Time:
100′ Sled Push
Heavy AF
Make sure weight and conditions can be replicated for re-test week.
502lbs. 1:25.87, with 15sec mis-start where I couldn't get it to budge to get it moving. After got it going, I was methodical, with about 2 or 3 stops. Went from bricks to second storm gate for 100'.
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Old 11-29-2017, 02:22 PM   #1155
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Re: Slater Coe Workout Log

171128
3RM Back Squat - 365. Hit 345 at the start of the cycle. After hitting 375 for a single. So, this is a small win.

171129
2. Strength
In 10 Minutes
Find 1RM Push Press - 250 - cycle PR.
Then
In 10 Minutes Find 1RM Split Jerk - 280. Hit 275 CandJ on Monday, and only hit 265 split jerk at beginning of cycle.

3. Interval
Every 3 Minutes until failure
Row 20/15 Calories
12 Thrusters 95
3 Pull Ups
Rest remainder.
Increase Pull Up reps by 3 each interval.
Finished 6 round (18 pullups) with 8sec to spare. 7sec PR compared to first time.

4. Accessory
For Time:
100′ Sled Push
Heavy AF
Make sure weight and conditions can be replicated for re-test week.
502lbs. 21.66. Got 1:25.87 the first time. Don't know what was different... same sled, dry day... but, much, much easier this time around.
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