Sunday 8-31-2014


Push Press  8-8-8-8
15 Ring Rows between each set


Calorie Row
Wall Ball
Hang Power Clean
Choose a weight on the HPC which will allow you to finish under 20 minutes

Saturday 8-30-2014


3 Back Squats
This should be a fairly light deload.  No failing. 60-70% of your max


With a Partner:

10 OHS 115/75 (5 each, from the floor)
20 Burpee Med Ball Passes
400m run
10 OHS 115/75  (5 each, from the floor)
30  KBS 70/53
400m run
10 OHS 115/75  (5 each, from the floor)
40  Box Jumps
400m run
10 OHS 115/75 (5 each, from the floor)
50 Double Unders (each)
400m run
All runs done together – you may not return without your partner.  KBS and Box Jumps split as needed with each partner doing at least 5 reps of each.

Member Spotlight – Ann McCormick

Our member spotlight this time is Ann McCormick!  If you were in yesterday, you did Ann’s workout and should take the time to thank her if you were one of the many people who PR’d the lift.  Also for the fact that there were no burpees in the WOD.  Ann is another one of our founding members, as well as one of the hardest working and most consistent athletes at the gym.  Ann takes the phrase “every rep counts” to heart  and you will always see her pushing for one more round or one more rep – working right up to the buzzer.  She hit a 40# PR on her DL yesterday, so the hard work is definitely paying off.  She typically trains during the noon class, so if you’re free one day at lunch time be sure to drop in – you’ll find she makes a great training partner.

More about Ann, in her own words:

Occupation:  Occupational Hearing Technician
Crossfitting Since: 2014
How did you hear about Crossfit? From my husband
First Crossfit Experience: Partner WOD with my husband
Favorite Crossfit WOD: Anything that doesn’t include burpees
What accomplishments are you most proud of? Sticking with it for over a year
Favorite Lift: It’s a toss up between Deadlifts and Back Squats
What do you like most about Slate? Doing the same workout with other people giving and receiving support during the workout
What changes have you seen since starting Crossfit? Faster and stronger at my soccer game.
Favorite meal after a workout: Beer.  But usually I try to get some form of protein.
Least favorite WOD:  Anything that includes burpees
Favorite Crossfit Moment: Giving and receiving high fives after the workout
Why do you Crossfit? Sense of accomplishment.  Sometimes you go in thinking there is no way I can do this, but you get a ton of support and you can make the workout work for you.  Then you feel really good that you have done it.
Cheat meal of choice: Beer… always and forever.  Throw in a pizza and I am in heaven.
Top tips for Crossfit newbies:  Come out and have fun and meet new people.
What do you do when you aren’t at the gym: Soccer, playing and supporting the Sounders.  Spending time with my husband, my son and my dog.
Tell us something we don’t know about you: I have never had a coffee and never will.
2014 Goals for Crossfit: To do a pull-up

Friday 8-29-2014


10-15min to review kipping technique
odd:   Toes To Bar
even:  Gym Length Heavy FC
Use the number of toes to bar you used on 8/6.  If it was easy with no misses, add 1 rep.  If it was difficult and you had misses, drop 1 rep.  If you did not do the workout that day pick a number 1-5 which you can hit in each round unbroken.


3 rounds:
400m Run
Max Unbroken Strict Ring Dips

Thursday 8-29-2014


Deadlifts for Ann
20min to a heavy single


5 Rounds:
250m Row
12 Wall Balls
9 Push Press

Wednesday 8-27-2014


20min to find a heavy single (full) Clean


Jared’s Birthday WOD

Tuesday 8-26-2014


A1) 5×10 Front Rack Lunges
A2) 5×5-10 Perfect Push Ups (Chest to the Ground)
Scaling on the push ups is to get your hands elevated, not to drop to your knees


Buddy Up. Competing against your partner:
8min AMRAP
350m Row
Max Effort Back Squats 135/95 (Bars are from the floor)

Partner A rows 300m while Partner B does as many Back Squats as possible. continue switching as the 300m are completed until the 8min is up.  Your score is your own total number of Back Squats completed.  The faster you row, the less time your partner has to squat.

Loading Guidelines: Choose a weight which you can safely load onto your back from the floor and will allow you to get 30-70 reps in the 8 minutes.

Monday 8-25-2014


A) In 15min: Strict Press 3×5 AHAP
B) 10min cap, alternating rounds with a partner:
Strict Pull Up Ladder 1,2,3,4.. as far up as possible w/out failing
If you max out before the set of 3, restart and repeat or restart with a scaling option below.  You may have your partner spot you to keep moving up the ladder.
Scaling: If you do not have pull ups, sub a 3s hold above the bar with a 3s negative as 1 rep. Scaling from there is ring rows in sets of 3.


In 12min:
Air Squat
Burpees Over the Box (24/20)
200m Run after each set
Max Double Unders in time remaining
Both feet must touch the top of the box, no hands on the box


Weekly Update 8-24-2014


We had two new members join this week: Ricki and Steve. Take a moment to introduce yourself in class, share some stories from your early Crossfit days and offer some tips you’ve picked up along the way.


Jan and Sofi both got their first strict pull-up Thursday night! Jan had set a goal to hit 50 unbroken double unders and got it on Saturday. She has updated her goal on the board accordingly. Have you? Some of you now have goals up on the board, but we are still missing a lot of names.

Sadly, Bryan actually has left for Hawaii and is taking joy in taunting us by posting photos of his new home. He starts his new job tomorrow.

Mike Gose, Chantal, Matt Renfro and Sofi competed together this weekend.  Sofi in particular had a great time with the heavy Farmer Carry, Chantal learned to love pull ups, and when you see them you should ask the guys how much fun they had flipping their tire 400 meters!


This week you will get the last of the WODs. We’ll tally up the scores and let you know where you stand before we go into retesting.


We’re about through this test cycle now, with lots of new PRs on the board. Be sure you are noting yours down on the board as well as in your own log books.

Our focus will remain on strength, but you will start to see our focus shift now to different lifts. This does not mean that you will not continue to work on the OHS.  We have spent a good deal of time getting comfortable in that bottom position, and it is time to start moving that into the snatch. The focus for the squat will shift slightly to the Front Squat, and you will begin to see some structured gymnastics strength/skill progressions showing up more frequently. If you see a gymnastics movement in the skill portion of your work early in the week, it is a pretty safe bet that you will see it again later in the week in your WOD. If you miss the skill day, or for that matter even if you don’t, take a few minutes before or after class (or during open gym) to practice the week’s skill. It will start paying off pretty quickly.

Sunday 8-24-2014


Cleans (full)
Not TnG, drop and reset each rep
Add weight each set


1min to complete
1) 12 Thrusters 95/65
2) 12 Burpees
3) 12 Wall Balls (unbroken)
4) 12 Front Squats
If you finished all reps, rest 2min
Otherwise run 200m and rest the remainder of the 2min

1) 15 Thrusters 95/65
2) 15 Burpees
3) 15 Wall Balls (unbroken)
4) 15 Front Squats
If you finished all reps, rest 2min
Otherwise run 200m and rest the remainder of the 2min

1) 20 Thrusters 95/65
2) 20 Burpees
3) 20 Wall Balls (unbroken)
4) 20 Front Squats
If you finished all reps, rest 2min
Otherwise run 200m

Burpees = total reps you did not complete in the above intervals

Saturday 8-24-2014


Quick warmup/review then:
Every 2 minutes for 12 minutes:
6 Front Squats (75% or less)


40 double unders
40 box jumps 24/20
40 Pull Ups
40 Goblet Squats
40 KB walking lunges
400m Run (relay)
40 KB walking lunges
40 Goblet Squats
40 Pull Ups
40 box jumps
40 double unders
One partner working at a time.  Each partner completes at least 10 reps of each exercise (each time it shows up in the WOD)

Friday 8-22-2014


20min to find a heavy single OHS


10min ladder
3 Hang Power Clean  (135/95)/1 Round Cindy (no butterfly)
6 Hang Power Clean/ 1 Round Cindy
9 Hang Power Clean/ 1 Round Cindy

Drop the weight on the PC if needed; you should be able to keep moving pretty quickly.  This is part of the summer challenge, so you need to note your scaling option on the board.  Don’t scale the push-ups by going to your knees, get your hands up on a box/bench/bar.

Thursday 8-21-2014


20min to find a heavy single Push Press


Partner Sprints – “I go, you go”
2x400m (that’s 2 each, not total)
4x200m (4 each..)

You’ll have noticed there are fewer Barbells in the WODs this week.  That’s due to all of the testing going on, don’t worry they will be back..

Wednesday 8-20-2014


Rope Climbs
15min skill review and practice


On a running clock:
4 Rounds of:
15 Calorie Row
12 Box Jumps 24/20
9 Toes To Bar
2min self-timed rest between rounds, track/score each round separately

Tuesday 8-19-2014


20min to warm up and find a heavy single Power Clean


800m Run Buy-In
AMRAP in remaining time of:
12 KB Snatch (6/side, alternating) 44/26
12 Wall Balls
100m Bumper Plate Farmer Carry 45/25 (2 plates)
(Out one door to the other, turn around and go back)
Scaling: Aim for 3-5 rounds, adjust the weight up or down as needed.

Monday 8-18-2014


20min to warm up and find a heavy single Back Squat


Front Squat 125/85 (from the floor)
Push Press
Scale down as needed. Scale up only if this is less than 50% of your max push press

Sunday 8-17-2014


Deadlift 8-8-6-6-4


30s on/off of:
Max Calorie Row
Shoulder to overhead 135/95 (you can scale down, no scaling up. )
Air Squats
Lateral hops over the bar
4 rounds, 1min rest between rounds

Weekly Update

New Members

Ashley, Diego, Rafael and Jenni all recently joined the gym. Be sure to welcome them when you see them in class.

Gym News

Sadly, Friday was Bryan’s last day coaching at Slate. He’ll be around for a few more days before heading off to Hawaii.

Chris hit a 445# back squat and a 1115# Crossfit Total! Matt got a bar muscle up! Still working on the rings. Mack did a 80# TGU (did you know that one of our red KBs is actually NOT 70#??), Sofi learned how to do kipping pullups and Mikah hit 170# on his snatch for a 10# PR, bringing him closer to his goal of a BW snatch. Keep an eye on the PR board, it’s getting pretty full, and congratulate your friends as they hit their goals.

Jordan, Matt, Katy and Sofi competed last weekend – they tested their Back Squat and their “Grace” times.  Sofi did her first ever Rx Grace, and Matt hit a PR on his squat!

Speaking of goals.. the goal board is looking a little empty. If you need help setting a few – ask your coach for some suggestions. Do you want a double body weight back squat? A body weight press? 10 unbroken pull ups? A first pull up? If we know what they are we can help you get there. If we don’t know..

Summer Challenge

We’re 4 challenges in with 2 more to go. We don’t seem to have many scores posted for this Friday, though?

Programming Info

Not every day is a max day. Shocking. Some days are – some days we want you to go as heavy as you can (with good form) and we are going to quote Chris at you. Some days, however, we want to focus on something else. It might be speed out of the bottom of your squat or it might be getting your elbows through on a clean. It might be a lighter load for overall volume, it might be a really light weight to work on technique and it might just be overall lower volume to help you recover because you are going into or coming out of a higher volume or max effort day. The notes in the workout will give you guidelines to choose an appropriate load, 60% or 80% aren’t numbers randomly thrown in there – they’re chosen for a reason. As always, if you are in doubt of the right weight to use or the goal of the workout – ask your coach for help.

Saturday 8-16-2014


A1) 5×1 Gym Length Front Rack Lunges
A2) 5×15 Push Ups


2 rounds for time and reps of:
Double Unders/400m Run
Hang Power Clean/20 Box Jumps 135/95
Burpees/500m Row
Partner A runs 400m while Partner B does Max Double Unders
Partner A does max effort Hang Power Clean while Partner B does 20 box jumps
Partner A does max burpees while Partner B rows 500m
Partners switch roles on round 2

Friday 8-14-2014


Test One of:
A) Max Handstand Walk (3 attempts)
B) Max Freestanding (unsupported, no spotter) Handstand
C) Max Handstand Hold (nose to the wall)
Review/Warm-Up Snatch and/or Power Snatch for the WOd


On a running clock:
5 Snatch 50%
6 Burpees to 6″ target

4 Snatch 60%
6 burpees to 6″ target

3 Snatch 70%
6 burpees to 6″ target

2 Snatches 75%
6 burpees to 6″ target

Snatch 80%

Scale Up: 13.1 (Coach’s Approval)

Member Spotlight

Our Member Spotlight this time is Bryan Poland!   If you know Bryan at all you know a couple of things:  He loves to snatch, he loves to coach and he is moving to Hawaii – tomorrow will be his last day coaching at Slate.  We all wish him well in his new adventures, but he will be sorely missed and hopefully we’ll see him back at the gym again before too long!

About Bryan, in his own words:

Occupation: I just got a new job as a Transportation Security Officer with the TSA in Kona, HI.  I am looking forward to this new chapter in my life.

CrossFitting Since: June 2012

How did you hear about Crossfit? I discovered Crossfit on Youtube while I was in college and always knew I wanted to get into it after my baseball career was over, although I should have started it sooner because it would have helped my baseball career.

First CrossFit Experience: My first WOD had running, weighted step ups and burpees in it, but the one I remember most was doing “Karen” during my first week and not being able to walk or get out of bed for a few days without a lot of pain. HAHA!

Favorite CrossFit WOD: My favorite WOD would have to be “Nancy”. Anything that has OHS or Snatches in it is right in my wheelhouse.

What accomplishment are you most proud of? I am most proud of my 225# Snatch PR. It took a lot of work to get to that point.

Favorite Lift: Snatch!

Why you became a coach and what you enjoy most about it: I became a coach so I could share my knowledge and love of Crossfit with others and help others achieve their goals of becoming more fit and capable humans in their every day lives. It is really rewarding to be able to help people reach those goals

What do you like most about Slate Crossfit: I like the energy and dedication that all the members bring on a daily basis. Its great to see such a large group of people working towards a common goal of becoming healthier and stronger people.

What changes have you seen since starting CF? Besides the physical changes that most people see I have seen the most changes in my mental health. Crossfit is a good way to learn discipline and it translates into other aspects of life. Just like baseball did, Crossfit has given me the determination to try and better myself in all other parts of my life and to always work hard at everything I do.

Favorite meal after a work out: A cold Progenex shake followed by a big piece of salmon or steak with some sweetpotatoes and bacon!

Least Favorite WOD: Diane. I dont like deadlifting.

Favorite CrossFit Moment: My favorite moment is competing last year at the Northwest Battle of The Beasts as a team with Jordan Malloch and making it to the final WOD. We busted our butts to get there and it was a great accomplishmentfor us. Good times

Why do you CrossFit: I do crossfit to keep my inner athlete alive and I always strive for competition. I dont think I will ever lose that drive to be competitive and this helps me fulfill that.

Cheat Meal of choice: Anything sweet. Mainly ice cream. and beer. beer is good.

Top tips for Crossfit newbies: Just stick with it and remember that everyone has to start somewhere. Dont get discouraged because you may not be able to do everything everyone else can at first and also remember that everyone else in the box is rooting for you to do your best. We all want to see everyone succeed!

What do you do when you aren’t at the gym: I mainly just hang out with my girlfriend and dog. I try to get outdoors and explore whenever possible, but mostly just relax. I like my down time and being able to wind down after a long day at work and/or workout.

Tell us something we don’t know about yourself: I really hate mustard. A lot.

Favorite Crossfit Open workout (any year and why): 13.1 because I love workouts with snatches. It is a really tough workout and man does it hurt, but I love it.

2014 Goals for Crossfit: My goals are to work on more mobility and to get back to training more regularly after I make this move to HI. I would like to find a box that has a competition team and hopefully make it to regionals one day as a part of a team or individual.

Thursday 8-14-2014


KB Clean & Jerk 5×5 (each side)


5 rounds for time:
400m Run
50 Double Unders
50m Farmers Walk (heavy)
20 Overhead Plate Lunges 45/35 (10/leg)

Wednesday 8-13-2014


Back Squat 5-5-3-3-2
5-10 Strict Ring s between each set


2014 Regionals Event #6 (modified)
25 Calorie Row
25 Box Jump Overs 24/20
25 Deadlifts 180/120
25 Wallballs 20/14
25 HR Push Ups
25 Wallballs
25 Deadlifts
25 Box Jump Overs
25 calorie row
Scale Up: sub 25 Ring Dips for the HR Push ups if you are able to do them w/full ROM

Tuesday 8-12-2014


15min to practice and find a heavy Bear Complex


4 Rounds of:
In 2min:
5 Bear Complex 135/95
Max Effort Pull Ups (strict or kipping. No bands. No butterfly)
Rest 2min
Scale down as needed, no scaling up.  A full clean does not count for squat, it must be a PC+FS.

Monday 8-11-2014


In 20min:
Find a 2RM Clean
Front Squat 2-2-2-2 (2-3min between each set)


Death by 20m row
(compare to 5/8/2014)

Sunday 8-10-2014


Push Press 8-8-8-8


Front Squats 135/95 (from the floor)
KBS 70/53
250m Row After Each Set

Saturday 8-9-2014


Warm Up your DL to 75-80%
Odd: 5 TnG Deadlifts
Even: 15 Ring Rows (feet elevated, add weight if needed)


Partner “Kelly”
5 Rds
400m run
30 Box Jumps (20/24)
30 Wall Balls (14/20)
Runs are done together. All other movements split as needed, but each partner must do at least 10 of each movement/round.
(25min cap)



Friday 8-8-2014


A1) 3×6-8 (each leg) Bulgarian Split Squat (KBs)
A2) 3×10 Strict Press @50%
You haven’t seen these yet very much, but expect to start seeing them show up more often. We’ll usually superset them with another movement. Today focus on learning how to do it correctly. If that means using light weight or no weight, that’s fine.


A) 1 attempt at a (judged) max effort set of super strict perfect push ups
B) In 3min:
10 Wall Balls
10 Push Ups
Max Cal Row in Remaining Time
1min Rest
For 3 rounds
Parts A and B are scored separately

Thursday 8-7-2014


10min to review the Snatch Balance
5 sets of: Snatch Balance + OHS
You choose the weight.  Keep in mind you have OHS in the WOD as well so you want to be warmed up, but not too fatigued.


2010 NW Regionals Event 1:
3 Rounds for Time:
10 OHS 135/95 (bars are from the floor)
50 Double Unders
(12min cap)

Scaling Guide: Spealler did this in 2:39.  The top women were sub-5.  This shouldn’t be a long heavy WOD.  Choose a weight that will challenge you, but keep you under the time cap.  No scaling up on this one.

Wednesday 8-6-2014


10min Review of Kipping Swing
Let’s Try this Again:
Toes To Bar
Choose a number 1-10 which you can do unbroken throughout. The same number. Without failing. This isn’t the WOD, be a little conservative as we will progress this over time.


8 Strict Pull Ups
8 Box Jumps 36/24
12 KBS 70/53

Scaling Guide: this is a longer workout, don’t rush out the gate and burn out 5min in.  Set a pace you can keep for a longer period of time and try to keep moving.  That said – just because this is a hero WOD, it doesn’t mean it cannot be scaled:

  • Strict Pull Ups have a strong eccentric component.  Scale the reps if you need to.  Scale to ring rows on this one rather than to negatives, and chin ups are always an acceptable option.
  • If you are new to Crossfit, 20min is a long WOD.  There’s nothing wrong with taking planned rest.  You’ll find that most of your more experienced classmates will find a way to break it up.  Try working in 3min intervals with 1 – 2min rest in between, or maybe doing 1-2 rounds  with a set rest in between.  You’ll probably get more work done this way than if you go to failure and need to stop and recover.