Friday 12-1-2017

Strength
Bench Press
1RM
WOD
Open 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches 75/55
3 bar muscle-ups

Thursday 11-30-2017

Open Gym
5:30-6:30 9:30-2:00 4:30-7
Come in to make up a day’s training, work on a skill, or do ROMWOD. As with our normal classes, a coach will be here to help you with your technique and structure your skill/strength training.
Weightlifting Class
12:00 & 5:00 pm

Wednesday 11-29-2017

Strength
Back Squat
Every 90 seconds x 5 sets
5×5 @75%
WOD
5 Rounds of:
Against a 3-minute running clock,
complete a 500/400 meter row and as many wall ball shots as possible.
Rest three minutes

Tuesday 11-28-2017

Strength
High Hang Snatch
Every 90 Seconds x 7 sets
3 Reps @ 75-80%
WOD
9 Minute AMRAP
3 Deadlifts 275/185
6 Ring Dips
9 T2B

New partner at Slate!

Hi everyone,

Just wanted to follow up and announce the new partner at Slate! It is a familar face to me, as she’s been an active member for many years. Whit Voigt has been coming to the 4:30pm class at Slate since 2014 and has been a fixture in all of the social events and cookouts we’ve hosted. She’ll be coming on to help Clay and Karny bring the best in social activities for everyone at the gym. In addition she’ll be working to learn the back-end side of the business operations and is considering growing into a coaching role as needed in the future.

Some words from Whit:

I’m so excited and extremely grateful for the opportunity to become a partner of Slate CrossFit. I’m looking forward to supporting the community that I already love, in this new way.

I’ve spent most of my life in Seattle involved in team sports from little league baseball to college basketball. After college I longed being a part of a team and Slate’s established culture of positivity and hard work provided what I was missing.

I love CrossFit for is its ability to bring individuals together to work in a team environment to better not only their physical health, but mental selves as well. We aren’t just improving our fitness. We are developing a community to lean on for support and over the past three plus years a lot of the members at Slate have become like family to me. I have high hopes to continue to build and grow our community, as well as our fitness and to get to know every individual member at our gym.

Picture1

Monday 11-27-2017

Strength
Press
5×5 @70%
Last set is max effort
WOD
12 MInute AMRAP
10 Hang Power Cleans 95/65
10 Reverse Lunges 95/65
10 Push Press 95/65
10 Forward Lunges 95/65

WEEK OF 11/27-12/3

Monday
Strength
Press
5×5 @70%
Last set is max effort
WOD
12 MInute AMRAP
10 Hang Power Cleans 95/65
10 Reverse Lunges 95/65
10 Push Press 95/65
10 Forward Lunges 95/65

Tuesday
Strength
High Hang Snatch
Every 90 Seconds x 7 sets
3 Reps @ 75-80%
WOD
9 Minute AMRAP
3 Deadlifts 275/185
6 Ring Dips
9 T2B

Wednesday
Strength
Back Squat
Every 90 seconds x 5 sets
5×5 @75%
WOD
Against a 3-minute running clock, complete a 500/400 meter row and as many wall ball shots as possible.
Rest three minutes and repeat for a total of five cycles.

Thursday
Open Gym
5:30-6:30 9:30-2:00 4:30-7
Come in to make up a day’s training, work on a skill, or do ROMWOD. As with our normal classes, a coach will be here to help you with your technique and structure your skill/strength training.
Weightlifting Class
12:00 & 5:00 pm

Friday
Strength
Bench Press
1RM
WOD
Open 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches 75/55
3 bar muscle-ups

Saturday
WOD
With a partner complete the following:
Amrap 20:
50 double unders
40 goblet squats (53/40)
30 KB swings (53/40)
20 burpees
100m run (together)

Sunday
Strength
Front Squat
EMOM x 6 Minutes
3 Reps @80+%
WOD
Complete as many rounds as possible in 7 minutes of:
115-lb. sumo deadlift high-pulls, 5 reps
5 strict handstand push-ups
CrossFit.com

Sunday 11-26-2017

Strength
Bench Press
6 x 3 @80-85%
WOD
21-15-9
Calorie Row
Squat Snatches 95/65

Saturday 11-25-2017

WOD
Partner McGhee
AMRAP in 30 minutes
5 Deadlifts (275/185 lb)
13 Push-Ups
9 Box Jumps (24/20 in)

Partner 1 performs as many reps as possible while Partner 2 runs 400m. Alternate. Partner 2 begins where Partner 1 left off.

Friday 11-24-2017

NOON CLASS ONLY
Strength
Power Clean
Every Other minute x 12 minutes
5 Reps at 70%
WOD
8 Minute AMRAP
8 pull ups
8 front squats (115/85)
Rest 5 min
10 Minute AMRAP
250m row
10 burpees over the rower

Wednesday 11-22-2017

5:30, 9:30, 12:00, and 4:30 classes only
WOD
“Thanksgiving Sampler Platter”
For Time
5 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Then, 4 Rounds of:
8 Handstand Push-Ups
15 Kettlebell Swings
Then, 3 Rounds of:
15 Box Jumps
15 T2B
Then, 2 rounds of:
20 Wall-Balls
30 Sit-Ups
Then, 1 Round of:
50 Burpees

Tuesday 11-21-2017

Strength
Front Squat
Every 90 Seconds x 5 sets
5 Reps @75%
WOD
5 Rounds
5 Clean and Jerks 185/125
30 Double Unders

11/20-11/26

Monday
Strength
Press
1RM
WOD
Hang from the Pull Up bar for 6 Minutes
Every time you drop off the bar
Run 200m
20 Wall balls
Every time you break the wall balls
10 Sit ups

Tuesday
Strength
Front Squat Every 90 Seconds x 5 sets
5 Reps @75%
WOD
5 Rounds for Time
5 Clean and Jerks 185/125
30 Double Unders

Wednesday
5:30, 9:30, 12:00, and 4:30 classes only
WOD
“Thanksgiving Sampler Platter”
For Time
5 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Then, 4 Rounds of:
8 Handstand Push-Ups
15 Kettlebell Swings
Then, 3 Rounds of:
15 Box Jumps
15 T2B
Then, 2 rounds of:
20 Wall-Balls
30 Sit-Ups
Then, 1 Round of:
50 Burpees

Thursday
CLOSED

Friday
NOON CLASS ONLY
Strength
Power Clean
Every Other minute x 12 minutes
5 Reps at 70%
WOD
8 Minute AMRAP
8 pull ups
8 front squats (115/85)
Rest 5 min
10 Minute AMRAP
250m row
10 burpees over the rower

Saturday
WOD
Partner McGhee
AMRAP in 30 minutes
5 Deadlifts (275/185 lb)
13 Push-Ups
9 Box Jumps (24/20 in)

Partner 1 performs as many reps as possible while Partner 2 runs 400m. Alternate. Partner 2 begins where Partner 1 left off.

Sunday
Strength
Bench Press
6 x 3 @80-85%
WOD
21-15-9
Calorie Row
Squat Snatches 95/65

11-20-2017

Strength
Press
1RM
WOD
Hang from the Pull Up bar for 6 Minutes
Every time you drop off the bar
Run 200m
20 Wall balls
Every time you break the wall balls
10 Sit ups

Sunday 11-19-2017

Strength
Front Squat
EMOM x 7
2 Reps @85-90%
WOD
For Time:
1000m Row
Then
5 Rounds
10 Burpee Box Jump Overs 24/20
15 KB Swings
Then
1000m Row

Saturday 11-18-2017

WOD
Complete with a partner (one person working at a time)
100 Power snatches 95/65
200 Push ups
300 Air Squats
800m Farmers Carry

Friday 11-17-2017

Strength
Deadlift
5×5 @ 75%
WOD
10 Minute AMRAP
5 Ring Dips
7 Thrusters 115/80
9 Pull Ups

Thursday 11-16-2017

Open Gym
5:30-6:30 9:30-2:00 4:30-7
Come in to make up a day’s training, work on a skill, or do ROMWOD. As with our normal classes, a coach will be here to help you with your technique and structure your skill/strength training.
Weightlifting Class
12:00 & 5:00 pm

Wednesday 11-15-2017

Strength
Back Squat
4×8 @ 70%
WOD
5 Rounds
5 Shoulder to Overhead 135/95
10 Toes to Bar
20 Double-Unders

Tuesday 11-14-2017

Strength
Jerk
7×1 at or above 85%
WOD
15 Minute AMRAP
6 Box Jumps 30/24
12 Hang Power Cleans 95/65
18 Sit Ups

ATHLETE SPOTLIGHT – CHRIS LAKIN

Chris 2

Chris is definitely one of the most consistent people at Slate. He is here almost everyday at 5:30 am. That consistency has given Chris some amazing results and earned him a spot in the Athlete Spotlight.

We asked Chris a few questions and these are his answers.

When did you start CrossFit?
I started a beginner CrossFit class in June 2015, never having lifted a barbell in my life. I have been at Slate since October 2016.

Why did you choose Slate?
Admittedly, the convenience of the location was the primary reason I joined Slate. However, the coaches and the members are the reason I stay and actually enjoy coming to the gym.

How has Slate helped you to reach your goals?
Before Slate, I did not consider myself an athletic person. Put me in a gym and I have no idea what movements to perform, or how to begin constructing a workout. Having a coach that tells me what to do, teaches me proper form, and actively suggests I increase weight for the workout helps me push myself to become better.

Favorite workout?
Cindy. I like the 20-minute workouts where you just find a groove and keep going. (This also happens to be my Mom’s name. Bonus).

Least favorite workout?
Karen. It’s tough doing the same movement for the entire workout… especially when that movement is wall balls.

What is your favorite Slate moment?
I always enjoy Question of the Day and the banter between sets during the every 90-seconds strength portions of the WOD. The daily questions and time between lifts usually spurs some great conversations and laughter.

You recently completed the 6-week Lurong Living Challenge, with some significant changes, can you tell us how this challenged helped you and the results that you achieved?
I had never really attempted both diet and exercise. I typically tried one or the other. The Lurong challenge really showed me the impact a healthy diet along with exercise can make, and revealed some of my bad eating habits. For example, I didn’t realize how often I was snacking in between meals. Whoops! The fact that we were able to access recipes as part of the challenge helped me find some dinner options that my wife and I loved, which will now become part of our regular meal rotations.

I also realized how much better I felt by moderating my intake of cheat foods. I wasn’t perfect during the challenge, but by greatly reducing cheat foods like dairy, beer, pizza, ice cream, even white rice… I felt a lot more energetic and overall my body felt trimmer. While I could tell I was losing weight by the way my clothes were fitting, I was amazed when the measurements came back and I lost six inches around my waist. Now I’m trying to maintain that progress, and continue to get stronger.

Encouragement for others.
Each day at the gym, I know I won’t lift the heaviest weight or have the fastest recorded time in Sugar WOD. The one thing I can control is being consistent. During Lurong, I challenged myself to show up 5 days a week. PRs will come, but they weren’t a goal. My goal was showing up and doing the work. That consistency contributed to my results and I feel the most important lesson I can continue going forward. Show up and do the work.

WEEK OF 11/13-11/19

Monday
Strength
3 Position Snatch
Every other minute x 7 sets
WOD
Nancy
5 Rounds
400m Run
15 OHS 95/65

Tuesday
Strength
Jerk
7×1 at or above 85%
WOD
15 Minute AMRAP
6 Box Jumps 30/24
12 Hang Power Cleans 95/65
18 Sit Ups

Wednesday
Strength
Back Squat
4×8 @ 70%
WOD
Five rounds for time of:
5 Shoulder to Overhead 135/95
10 Toes to Bar
20 Double-Unders

Thursday
Open Gym
5:30-6:30 9:30-2:00 4:30-7
Come in to make up a day’s training, work on a skill, or do ROMWOD. As with our normal classes, a coach will be here to help you with your technique and structure your skill/strength training.
Weightlifting Class
12:00 & 5:00 pm

Friday
Strength
Deadlift
5×5 @ 75%
WOD
10 Minute AMRAP
5 Ring Dips
7 Thrusters 115/80
9 Pull Ups

Saturday
WOD
Complete with a partner (one person working at a time)
100 Power snatches 95/65
200 Push ups
300 Air Squats
800m Farmers Carry

Sunday
Strength
Front Squat
EMOM x 7
2 Reps @85-90%
WOD
1000m Row
Then
5 Rounds
10 Burpee Box Jump Overs 24/20
15 KB Swings
Then
1000m Row

Monday 11-13-2017

Strength
3 Position Snatch
Every other minute x 7 sets
WOD
Nancy
5 Rounds
400m Run
15 OHS 95/65

Sunday 11-12-2017

Strength
Front Squat
EMOM x 6
4 Reps @80-85%
WOD
5 rounds
30m weighted lunge, dumbbells
60m shuttle sprint (5-10-15 meters)

Saturday 11-11-2017

WOD
“Three Wise Men”
Three AMRAPs in 16 minutes
AMRAP in 4 minutes
5 Hang Squat Snatch (135/95 lb)
10 Bar-Facing Burpees
Rest 2 minutes
Then, AMRAP in 4 minutes
10 Power Cleans (135/95 lb)
20 Pull-Ups
Rest 2 minutes
Then, AMRAP in 4 minutes
15 Box Jump-Overs (24/20 in)
30 Wall Ball Shots (20/14 lbs)

Friday 11-10-2017

Strength
Power Snatch x 2 reps
Every 90 Seconds x 8 sets
WOD
5 Rounds
5 Front Squats 205/135
10 T2B
200m Run

Thursday 11-9-2017

Open Gym
5:30-6:30 9:30-2:00 4:30-7
Come in to make up a day’s training, work on a skill, or do ROMWOD. As with our normal classes, a coach will be here to help you with your technique and structure your skill/strength training.

Wednesday 11-8-2017

Strength
Back Squat
EMOM x 7 Minutes
2 Reps @85-90%
WOD
Three sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Rest
60 seconds of Kettlebell Swings
60 seconds of Rest
60 seconds of Box Step-Ups
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest

Tuesday 11-7-2017

Strength
Push Press
6×3 @85+%
WOD
12 Minute AMRAP
5 Deadlifts 275/185
10 Lateral Burpees
50 Double Unders

Monday 11-6-2017

Strength
Hang Squat Clean
6×3 Increasing
WOD
For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
10 Overhead Squats (115/75 lbs)
15 Pull-Ups
17 Minute Cap