Thursday 4-30-15


Handstand Progressions

Wall walks (nose and toes)

Walk to Wall drill

Shoulder Taps

Box Pushups

Pick two of these and work on them, alternate with warming up for the WOD movements


2 mins to score max effort Back Squats (from rack) at 155/105

rest 2 mins then:

AMRAP for 7 mins

3 Pullups

5 Burpees

7 Air Squats

Wednesday 4-29-15



6×4 up to 88%


5 Squat Snatch (75/45)
30-second chin-over-bar hold
5 Squat Snatch (75/45)
60-second plank hold

Count each break on the holds, for each broken movement, add 5 calls to the end of the WOD time. (max of 10 breaks)

Tuesday 2-23-15

5 rounds of:
A2) Ten HIGH box jumps

Christian’s Wedding WOD!

Coach Christian will be getting married next week. Before he gets too busy and swamped with wedding details and festivities, we want to celebrate with him. He will be doing the workout at 7pm, feel free to come in and pat him on the back, wish him well and celebrate. (If you are curious he will be doing the exact same WOD as the rest of us, but he’ll also have a kettlebell wrapped around his ankle) Christian and Michelle are registered at

Monday 2-27-14


Back Squat
5×7 at 75%
Sets done across
2 mins rest between sets


3 Rounds of:
21 Wallballs
21 cal row


2 laps around the rig (70/53)
21 burpee box jumps (20/20)
2 laps around the rig

Sunday Funday 2-26-15


6 rounds of:

A1) 4 Weighted Pullups

A2) 20 Second L-sit hold

AMRAP 9 mins

2 Double Unders
10 Goblet Squats (53/35)
4 Double Unders
10 Goblet Squats
8 Double Unders
10 Goblet Squats
16 Double Unders
10 Goblet Squats
Double unders increase accordingly (2,4,8,16,32,64…)
Goblet Squats are constant

1 Suicide Run in between each round

Saturday 2-25-15

ATTENTION: Saturday’s classes will NOT be held as normal. Matt R. will be at the gym at 9:30am until 12pm noon holding down OPEN GYM style. 

Please come in and get your workout on, say hi to Matt. If you’d like to do the Partner WOD, grab a buddy and tackle it!


Push Press


Partner WOD

AMRAP 20 mins

10 Push Press (115/80)

10 KBS (53/35)

10 Box Jumps (24/20)

Partner A does full round while Partner B completes 2 C&J (155/105)

Score is total rounds

2015 Elysian Games

There has been a lot of interest in getting teams together for the 2015 Elysian Games at the Fisher Pavilion. It is located in Seattle, and athletes from all over come to compete in this great event. Here is some important information!

If you would like to be on a team, or compete individually, please let a coach know! There are different levels, and a category for every skill level. Teams are available for the Firebreather and Open divisions. Individuals may compete in the Firebreather, Open, Masters (40+), Teens and Scaled. If you aren’t sure which one fits you, please feel free to ask!

Get a team together, or compete as an individual! Please provide a payment to Jared by NO LATER than May 9, 2015 (two weeks from tomorrow). He will ensure that we register early, and that we get the slots we want (the event sells out quickly) The prices are as follows:

Individual: $85
Teams: $320 (for a team of four)

Sign up date: May 10, 2015.

For additional information, please feel free to check out their website

As always, have a question? Ask away!

Friday 2-24-15


Snatch Development

Work to a heavy Double. Rest no more than 10 secs between reps. Rest no more than 2 mins between sets.




12 Deadlift (155/105)

9 Hang Power Clean

6 Push Press

Time cap: 25 mins

(it is supposed to be heavy, don’t compromise form, but if you hit the cap and only hit four rounds then thats cool, don’t finish in under 10 mins, but don’t take 35)

Thursday 4-23-15


EMTOM for 14mins

Even: 6 K2E

Odd: 1 wall walk and max hold OR 3 Strict HSPU



15 Wallballs

12 Box overs (33”/27”) (yup, that high, all forms of clambering up and over are pretty much cool)

9 Renegade Rows

Wednesday 2-22-14

Strength Day
Clean and Jerk 
       5-5-5-5-5 up to 85%
Ring o’Fire

Tuesday 4-21-15

5 Rounds of:
A1) 5R/5L Front Rack Step Ups (increase from last week)
A2) 45 second ring plank 


10 min cap

Monday 2-19-15

6-6-6-6-6 increasing sets of Back Squat 
(last 1-2 sets should be at 75-80%)


8 Rounds:
in 90 secs Row 250m

then in remaining time AMRAP of the following movements
Box Jumps
DB Push Press

Score is total number of reps


6 sets 


A2) 10 High box jumps


“Macho Man”

On the minute for as long as possible

3 Power Cleans

3 Front Squats

3 Jerks

Your most recent Slate WOD level will determine your weight for an RX score!

1: 75/45

2: 115/75

3: 135/95

4: 155/115

5: 185/135

Saturday 4-18-15


Review and practice

Atlas Stones

Team WOD:

50 Box jump overs (24/20)

50 Bar-facing burpees

50 Front Squats (135/95)

Rest 5 mins and repeat


Friday 4-17-15


Warm up and review Snatch


Hang Snatch + Full Snatch EMOTM for 8 min



15 Back Squats (185/135)

15 Strict Ring Dips


Alternate for 24 mins 

Strict Pullup work

Rope Climbs


10 min AMRAP



Clean and Jerk (115/80)

Wednesday 4-15-15


6 rounds of

A1) 5 Deadlifts (increase up to 75-80% of 1 RM)

A2) 8-10 Quality False Grip MU Transitions


AMRAP 8 mins

15 cal row

15 wallballs (20/14)

Tuesday 4-14-15


4 rounds of:

A1) 7R/7L Front Rack Step Ups

A2) Handstand work


On a 15 min running clock

Run 1 mile 

-then in remaining time


5 Power Snatch (95/65)


9 Pushups w/HR

Monday 4-13-15


Back Squat 3×10



20 pull-ups

30 push-ups

40 sit-ups

50 air squats 

Rest 3 mins between rounds

Rx’d is 5 rounds (scaled is 3-4)

Sunday 4-12-15

Gym Closed!

Sorry for the disruption everyone, there was a miscommunication on my end as I am out of town and the other coaches were either scheduled at their other job or sick. I spent tonight on the phone trying to find a replacement and nothing was available. 

Class hours will resume tomorrow as regularly scheduled. 

With apologies,

Coach Jared

Saturday 4-11-15


5×6 Push Press (up to 75% of your max)

Partner WOD

100 Wall Balls – Wall Sit

75 Pull-ups – Ring Plank

100 KB Swings (53#/35#) – Sit-ups (50)

50 Box Jumps – Hollow Hold

50 Calorie Row – Leg Lifts (50)

This article started out as a “how-to” on tackling goal setting, then it morphed into to being about consistency, then it went meandered into looking at people’s desire to find short cuts.

I believe at the heart of all three of these topics is the need for patience.

My coaching philosophy is anchored in the idea of patience, consistency, and external reflection (see the latter half of last week’s post here).

This isn’t a newsflash to anyone who has met me, but I wrestle with being perfect. Before the guffaws come (loudly, I’d hope), I’m referring to the expectation of performing a task perfectly. I’m a harsh critic of my own work and I often expect perfection from myself.

Coaching adults is a tall order because I am not the only one who wrestles with this. In fact, every adult I have seen walk through the doors here at Slate carries this mindset. Each person in our Elements class has the desire to change themselves. They want to be more healthy, lift better, lose weight, be a better human and that is an amazing thing.

Problem is we are cursed with the expectation that we can do something new and complex, perfectly, from the first try.

Yeah, like that will happen.

Teaching the olympic movements (snatch, clean, and jerk) brings this out in everyone. They are highly complex movement patterns. Technique building is not an A+B world like strength building. It takes time and repetitions to achieve the fluidity seen from some of our better lifters. I spent countless hours on a driving range learning how to hit fades, draws and pull backspin. Technique simply takes reps and time. And a lot of failure.

It also applies to attendance, and coming in four times a week, every week, every month, rain, snow, uphill both ways…. FOREVER.

I often catch myself telling my coaches and clients that coaching/teaching kids is easy. They go a hundred miles an hour, failing left and right. When they hit their move, their faces light up and their primary expression is joy.

On the other hand, coaching/teaching adults is hard. They over-think, over-analyze, and internally berate themselves through entire movements. When they hit their move, there is a 50-50 chance they will find something to be critical about anyways.

Somewhere along the way we learn that our failed efforts have consequences that reach further than the moment. “Failing to learn to lift correctly could produce an injury that would affect life outside the gym.”

I watch my clients wrestle with this over and over. Some are harder cases than others. Some have had significant experiences in the past that make them timid, yet others line up ready to fall on their face. Patience guides my style for both types. We grow and develop slowly.

Sure, sure, sure.

The most fascinating response is that most people will stop, will quit, will freeze, will walk away rather than fail. I do it all the time. I have about 30 half started, yet “poorly crafted” blog posts just sitting in some email file on Google somewhere. Up until recently I avoided snatching like the plague because I’m not great at it and it’s uncomfortable.

Our response is to walk away and quit when failing and allowing ourselves to be imperfect is a part of the process.

Client 1 comes in consistently for her first two months. Something comes up at work and she is out for say 2-3 weeks. Rather than coming back in and continuing where she left off, she never really comes back and two months later quits the gym. A patient mindset realizes that fitness is something that should be a part of your life, as much as work is. You have to work and sometimes it goes awry and dominates your schedule. You also have a body and you still have to exercise. Perhaps instead of a mindset focused in on the perfect summer body, we need to think long term, five to thirty years down the road of a habit.

Client 2 consistently says he wants a 30 unbroken double unders. He practices, get four or five in row then misses. Frustration builds, he storms off, flinging the ropes across the room. Rather than see the progress from the time he could barely get one, he focuses on the short-comings of his new goal. Patient and consistency means that if he works on it and practices, he will get better. Even if in the moment it feels off.

I can’t lose/add 20lbs today, all I can do is work as hard as I can in this moment, go home and go about my day. Rinse and repeat, consistently, being patient that the results will come. I might miss a day, miss a lift, miss a week, and yet the task is still there.

CrossFit is not magic, it won’t whip you into shape quickly. Slate aims to give you a chance to practice in a supportive environment. Our coaches will also ask you to stop thinking so much, to let yourself fail, and to stop yelling at yourself. They might even smile and high-five you after you made that last squat clean, even though it wasn’t perfect. You’ll get angry, and they’ll smile, which will infuriate you further. We have patience in our movement progressions and exercise development, rather than the unachievable holistic perfection.


What’s the WOD?


You know it is everyone’s favorite question. (Especially when I mess up the posting schedule like I did yesterday)

So the big news is that the many of you following us on Instagram (@slatecrossfit) will be able to preview the next day’s WOD everyday at 2pm. So today at 2pm, you’ll be able to see Friday’s WOD!

We are proud to share our programming with anyone interested in seeing what it is that we do everyday. And for many of ya’ll working here at the gym, it is a great chance to start the plotting and planning a day in advance. (Although I’m sure Mikah will remain stubborn and wake up at 5:01am to see it on the website regardless) If you don’t follow us on Instagram, be sure to subscribe and you’ll see the WOD’s on your feed everyday. Plus you’ll find out what hashtags all the cool kids are using. (Last I checked #SelfieswithDentists is still decidedly not trending Robert.) – Coach Jared

Friday 2-10-15


EMOTM for 10 mins 

HPC + PC + 2 FS


AMRAP 5 mins 

7 DB thrusters (40/20)

7 pull-ups 

Rest 1 min then AFAP

3 rounds for time 

Thursday 4-8-15



L-Sit Progressions


A1) L-Sit

A2) 5 Dumbbell Press and 20 sec hold overhead



Box Jumps

Hollow Rocks

Ring Planks

Mountain Climbers

Tuesday 4-7-15



Test max hang from bar/max pull-ups

Test max plank

1k row time


“Slate WOD”

Monday 4-6-15





ARMAP 9 mins


4 Power Cleans (185/125) 

8 Burpee C2B Pullups

Sunday 4-5-15


Review and warm up Hang Clean
EMOTM for 12 mins of Hang Clean + 2 Front Squats
Increase weight to heavy, but no missing.


“Annie with a nice backside”


Double unders




Saturday 3-4-15



5-5-5-5-5 cap at 80%

Partner WOD

5K row

Partners will alternate 250 row sprints,
Partner not on the rower performs 7 perfect push ups

The two reasons why I believe CrossFit works…

I sat down today to write about why CrossFit works…. And I ended up not liking anything I wrote.

For whatever reason all of the answers felt really stupid and/or pithy. If I hear that CrossFit is (insert superlative here) because of “the community” one more time, I’m going to black out.

Side note: Just because I am sick of seeing it, doesn’t mean it isn’t true. It is real. I love my clients and my coaches, and they are the bravest, kindest people I know.
On the other hand: Using my client’s relational connections for some sort of marketing leverage is something I’m not really comfortable with.

After playing a horrific version of writing Taboo, I was able to clarify what I believe CrossFit offers and why it is a good answer to many people’s fitness/exercise needs.

Both personally and professionally, I believe CrossFit is effective primarily because it addresses two major concerns in the modern experience of exercise/fitness. A good CrossFit gym can be a great answer to the lack of education and lack of reflection that plagues most people’s experiences in gyms.

Lack of physical education –

Think about who taught you to move. Who taught you to exercise? Who taught you how to run? Who taught you how to lift? Over the past several years, only one or two people have given an answer that felt passable. These two people either had:

1) A long-term relationship with a great coach or,
2) They had worked one-on-one with a personal trainer for an extended period of time.

Both people had spent quality time developing their movement under a watchful set of eyes. I would argue the average American has not. I’d also offer that most adults with an extensive sports background need to understand that the average coach cared less about long term holistic health/well-being and more about their performance on the field.

Slate is built to be an educational gym. We offer a chance for people to come in and learn the why’s and how’s of moving as much as a great workout. My explicit goal as a coach is to help you learn., For the rest of your life, whether you remain a client forever or not, I want you to know a little more. I want you to know how to build a good workout, how to know what good positions look and feel like. I want you to walk into any gym and feel confident.

 Lack of human interaction/lack of reflection –

I’ll admit it, I used to be a headphones guy at the gym. Show up quietly, treadmill for 10 minutes and work out off to the side. The only human interaction I had was to say hello to the cute girl who scanned my card and handed me a towel. I avoided glances and never spoke.

Couple in my lack of education, and I was drifting in this arena alone. I also had no idea what to do, how to move, if I was doing it right, or if I was improving.

Imagine working hard towards something that you are significantly vulnerable about, yet want -think six pack abs- and/or need -think lower cholesterol- badly. Now add in that you don’t really know how to get there. Problems aside, perhaps you won’t be denied for a lack of effort. Great. Then you do this something consistently for a period of time… and yet despite your best efforts, no one really notices, celebrates, or even offers a helpful critique. Welcome to fitness/exercise.

It sucks, it is discouraging, and it is isolating. 

I have a client who recently has become far more consistent. He was a somewhat haphazard client who came in two or occasionally three times a week for the past two months.  And then something clicked. He started coming in more, he asked to be an unlimited member, he started staying later, and told me he is really liking it.

Come to find out, one night, his girlfriend made a passing comment about how good his arms looked and how she could tell his shoulders were a lot stronger.

 Yet, if I am alone in my search for health, it is up to me to see the changes….

 …and I likely won’t.

 If I watch myself everyday in the mirror, I won’t see the changes, they would be too small, too gradual to notice on a day to day basis. On top of that I might not even know what to look for because again, I don’t know what I am looking for.

 So before we see the growth, someone else does. Typically a coach, maybe a new friend, maybe your buddy you dragged in, notices something looks better. That squat looked easier, your back was straighter, you hit the target with your wallball and someone comments “Nice work.” THAT is one of the most relieving, comforting, invigorating feelings in the world.

Learning how to be encouraged in a world typically filled with silence, shame and isolation is a rough transition at first. During  class we will likely feel awkward at some point. We might feel like the last kid picked in dodgeball, perhaps we feel like the girl who fakes a period to sit out of PE. When your coach is watching, your mind screams “This feels awkward!” And yet, if we can tolerate it for just a little bit, the reward is immense.

Ultimately the reasons you love (or hate) CrossFit is because of your personal experience. Whether you choose Slate or another style of exercise, I hope you’ll find a place that educates you, gives you feedback, and helps you grow.