Sunday 6-25-17

Strength:
In 17 mins work up to a heavy 4R/4L lateral front rack step up
*complete at least 6 attempts with weight*

WOD:
For Time:
12 min Amrap
12 Power Snatch (95/65)
24 Wall Balls (20/14)
L1: barbell, 14/10
L2: 75/65
L3 written

Strength:
7 sets of 3 weighted strict chin ups
10 hollow rocks in between sets

Partner WOD:
40 Front Squats (115/85)
30 Burpee Box Jump Overs (24/20)
30 Front Squats (135/95)
30 Burpee Box Jump Overs (24/20)
20 Front Squats (155/105)
30 Burpee Box Jump Overs (24/20)
Break up however you’d like

L1: Coaches discretion
L2: 75/55,95/65,115/85
L3: Written

Friday 6-23-17 & Friday Night Lights

Strength:
6 rounds of:
200m run + 12 box jumps

Partner WOD:
0:00-3:00
AMRAP
Cals on rower
Thrusters (75/55)
Both people working at the same time. Switch as needed

3:00-5:00
Rest

6:00-finish
Partner 1 runs 400m
Tags partner 2
While partner 2 is running partner 1 does as many burpees as possible.
When partner 2 comes in from the run, then they have 1 min to complete as many burpees as possible.

Score is most cals+thrusters AND time for both runs – reps of burpees (e.g. 3:45 run time – 78 burpees means a score of 2:27)

Remember no evening classes!!
Friday night lights tonight at the gym. Bring a buddy, some beers and some food. We’ll have the gym opening at 4 and workout heats will start at 5! It’s all for fun and bring something to grill out and let’s have fun this summer!

Introducing Slate’s new head coach/partner! – Clay Braden

Hi everyone and happy Monday!

I have some big news about Slate that I am excited to share with you. Slate will be expanding its team in a big way on July 1st by bringing on a new partner and head coach! For the past several months, Karny and I have been undergoing a patient search to find a full-time head coach and business partner to come on board to continue to guide Slate forward. After much diligence and hard work, I’m happy to say that we’ve found that person.

When I first met Clay, I chuckled when his 6’4” self told me that he loved T2B and HSPU. And then he went and did about a bajillion of them unbroken. Over time, Karny and I learned about his extensive knowledge and 7+ years experience working at CrossFit gyms in both the US and in Asia. While he certainly has the skills needed to help us all grow and reach our goals, most important are all of reasons both he and his wife Christen fell in love with Slate.

Slate takes pride in our mission to provide a place that is encouraging, supportive, challenging, and educational. These are the reasons Clay mentioned why he was drawn to Slate as a client. When he approached us as a candidate in our search, he wanted to bring his passion, experience and fun to Slate as an owner and head coach to continue that tradition.

Starting on July 1st, Clay will become Slate’s head coach, a role I’ve had for the past four years. I will remain as both a part-time coach and a part owner, invested as always in the day-to-day classes and fun. I’m excited for this change and am looking forward to being at the gym in my new role. There will be schedule changes and some shuffling so keep your eye peeled on the website as we get closer to July. As always, if any of you have any questions please feel free to let me or Clay know! – Jared Putman

From Clay:

“Hi everyone, I am both extremely excited and thankful for this opportunity. I look forward to helping each and every one of you and continuing to grow Slate into a bigger and better community.

A bit of an introduction for those who I haven’t met yet: I joined my first CrossFit gym in 2008 where the style of exercise immediately became my passion. I received my CrossFit Level 1 certification in January 2010 and I’ve been coaching ever since. I have coached for the past 7 years in at CrossFit West Jax in Jacksonville, FL and at Reebok CrossFit Asia in Okinawa, Japan. In addition to coaching, I’ve also been blessed to compete at the regional level for several years both as an individual and on team.

When I moved to Seattle with my family, I tried out several gyms before finding a gym home at Slate. The people were warm and friendly, the coaches knew their stuff and the place was amazing. I am very excited to come on board the team in order to help you reach their goals. I’m very much looking forward to meeting each and everyone of you in person.”

– Clay Braden

Monday 6-19-17

Strength:
14 mins to Hang Snatch + 2 OHS

WOD:
“Griff”
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Sunday 6-18-17

Strength:
5 rounds
250m Run + 10 Box Jumps
WOD
For quality (not for time)
20 Strict Pull Ups

30 Strict Dips

50 GHD Sit Ups

50 Glute Bridges
then
AFAP!
Row 2,000m

 

Saturday 6-17-17

Strength:
4 rounds
A1) 7R/7L Front rack steps ups
A2) 10-15 zombie situps
Partner WOD:
1 mile Run
120 Calorie Row
800m Run
90 Calorie Assault Bike
400m Run
60 Calorie Row
200m Run
30 Calorie Assault Bike
*Run together & split calories as needed.

L1: 1/2
L2: Full

Friday 6-16-17

Strength:
16 mins to find HEAVY triple OHS
WOD:
AMRAP 12 mins
7 Jerks (115/75)
7 T2B
7 KBS (53/35)

L1: 75/55, V-ups, 35/26
L2: 95/65, Hanging Knee Raise, 44/35
L3: Written

Thursday 6-15-17

Strength:
Chest to Bar pullup drills
then
EMOTM for 12 mins
Even: C2B pullups
Odd: Strict Chinups with hold at top
WOD:
3 Rounds for time….
20 Calorie Row
20 Push Ups
Rest 3 Minutes
3 Rounds for time….
20 Slamballs
20 Box Jumps, 30”/24”

L1: 24/20
L2: Written
 

Wednesday 6-14-17

Strength:
10 sets of 3 deadlift (increasing)
WOD:
CrossFit Games Regionals workout 11.6
Row 20 calories
30 Burpees
40 Two-arm dumbbell ground-to-overhead (50/35lb DBs)
50 Toes to bar
100 foot Overhead walking lunge (45/25lb plate)
150 foot Sprint

L1: 25/10, walking lunge
L2: 35/20, 25/15 walking lunge
L3: Written

Tuesday 6-13-17

Strength:
4 sets
A1) 2 wallwalks (+10 shoulder taps + controlled descent)
A2) 10 barbell Strict Press (unbroken and smooth)
WOD:
For time….
Buy In:
150 Double Unders
42-30-18
Alternating Dumbbell Snatch (50/35)
Wall Ball (20/14)
Buy Out:
150 Double Unders

L1: BiBo 3 mins max effort DU attempts, 14/10, 25/15
L2: BiBo 75 DUs, 35/20
L3: Written
 

Monday 6-12-17

Strength:
4 sets of 8 Front Squats (increasing)
WOD:
“Jackie”
Row 1000m
45 Thrusters (45/35)
30 Pullups

L1: Jumping Pullups
L2: Banded Pullups
L3: Written

Sunday 6-11-17

Strength:
4 rounds
A1) 6R/6L Front Rack Step Ups
A2) 20-45 secs Chinese Planks
WOD:
20-15-10
Dips
Box jump overs
rest 2 mins
15-10-5
Renegade Rows
Burpee box jumps

Strength:
16 mins to find HEAVY
Hi Hang Snatch + 1 Pause OHS + 1 OHS

Partner WOD:
6 mins
200 DU’s
ME America KBS (70/53)

2 mins rest

5 mins
160 DUs
ME Double KB FS (53/35)

2 mins rest

4 mins
120 DUs
ME Double KB Thrusters (53/35)

One person working at a time

L1: Coaches discretion
L2: Both athletes can DU at the same time, 35/26
L3: Written

Friday 6-9-17

Strength:
Practice C2B pullup drills
Followed by
EMOTM
Even: Elevated ring rows
Odd: C2B Pullups

WOD:
Every 5 mins for 25 mins
Run 600m
5 Snatches
Score is total amount of weight snatched after 25 reps

Thursday 6-8-17

Strength:
3 sets of 10 (increasing)
Deadlift

WOD:
500m row
15 Power Cleans (155/115)
25 T2B
50 Wallballs
Run 400m
50 Wallballs
25 T2B
15 Power Cleans
Row 500m

L1: 75/55, HKR ok, 35 Wallballs
L2: 115/75, 15 T2B
L3: Written

Wednesday 6-7-17

Strength:
HSPU
5 Rounds of
A1) 2 Wall walks (+ 4 plate step ups + 20 secs hold with one leg support
A2) 8R/8L DB bent row
WOD:
5RFT
1 Windsprint
1 Lap around the rig FC with L arm
1 Lap around the rig FC with R arm
5R/5L KB Snatch + KB Thruster

Monday 6-5-17

Strength:
5 rounds
Sprint 200m
10 Box Jumps
rest 60secs

WOD:
5 mins to complete
21-15-9
Snatches (75/55)
Burpees
Rest 4 mins
5 mins to complete
15-12-9 (95/65)
Snatches
Burpees over the bar
Rest 4 mins
5 mins to complete
12-9-6 (115/75)
Snatches
Bar facing burpees

*The goal is to complete all of the work in 5 mins. I will personally recommend choosing a lighter than you expect weight

L1: 5 burpees sub for each number, same number of snatches written
L2: lighter than L3
L3: Written

Saturday 6-3-17

Strength:
Practice C2B pullup drills

| CHEST TO BAR PU DRILL| ———————— ▪️Frustrated that you can get high enough but can't pull TO the bar? Here's a drill: —————————– ✔️Make sure you have strict pull-ups ✔️Work towards strict #c2bpullups ✔️secure bar well ————————— 🔺Placement of grip is very important- try to get a "meaty" grip (knuckles to ceiling) 🔺Elbows need to go back so you can pull into bar 🔺This drill will help w cadence of the kip (i.e.: pushing away from bar after chest touches and pulling in for chest to touch. ————————— #cfgoach #cfgymnastics #crossfit #mastersathlete #mastersgamesathlete #crossfitgames #mastersathlete #crossfittraining @crossfittraining

A post shared by pamelagnon (@pamelagnon) on

Followed by
EMOTM for 14 mins
Even: Strict Chinups
Odd: C2B Pullups

Partner WOD:
18RFT
10R/10L KB Snatch
15 Wallballs
*Partners do full rounds
L1: coaches discretion
L2: 44/26
L3: 53/35

Friday 6-2-17

Strength:
Deadlift
6 sets of 4 at a 5142 tempo (increasing)

WOD:
For time
1k row
then
21-15-9
Hang Power Clean (75/55)
Front Squats
Push Press

L1: Blank bar
L2: Written
L3: Must complete blocks of 21 and 15 and 9 unbroken, or 5 burpees when broken.

 

Thursday 6-1-17

Strength:
HSPU
5 Rounds of
A1) 2 Wall walks (+ 4 plate step ups + 20 secs hold)
A2) 8R/8L DB seated strict press

WOD:
4RFT
12 T2B
15 Thrusters (95/65)
40 Situps

L1: V-ups ok, blank bar, 30 situps
L2: Hanging Knee raise ok, 75/55
L3: Written
L4: 25 GHDs

Wednesday 5-31-17

Strength Day:
A) 12 min to find conservative 1 rep max at 3131 tempo
followed by
4 sets of 2 at 90% of your best effort
*Next week we will be testing for your new 1RM, so get your last bit of work in!

B) Odd man left. (Last week you choose to work on either Double unders or rope climbs) This week pick the other

C) EMOTM for 16 mins
Min 1: 15 Strict Tuck ups
Min 2: Assigned skill from B
Min 3: 12 DB Push Press
Min 4: 45 secs in wall sit

Tuesday 5-30-17

Strength:
5 rounds
Row 350m
10 goblet squats
*should be fast/unbroken, but heavy as well.

WOD
AMRAP 12 mins
25 DUs
15 Russian HEAVY KBS
10 Box Jumps
5 Burpees

Memorial Day Murph 5-29-17

Today’s workout is “Murph”
Only one class today with the workout starting at 10:30am. Doors open at 10:00am.

Friends, family, curious people are all welcome to watch, attend and do the workout. Barbecue and kickball in the park immediately after!

Murph”
Run 1 mile
100 Pullups
200 Pushups
300 Air Squats
Run 1 mile

L1:
Run 800m
10 rounds of:
5 pullups (banded or jumping ok)
10 pushups
15 air squats
Run 800m

L2:
“Partner Murph”
Run together (800m or 1 mile)
Alternate each round for 20 rounds of:
5 pullups (banded or jumping ok)
10 pushups
15 air squats
Run together (800m or 1 mile)

L3:
Murph with no vest

L4:
Murph with weight vest

Saturday 4-27-17

Strength:
18 mins to find max
Power Clean and Push Jerk

Partner WOD:
Farmer’s carry mile!
Grab a partner and give one person 2 KB of the same weight. Both will begin to run 400m. One with weights in a farmers carry and the other without. When the lighter person catches back up to the carrier, they switch places. The workout is complete when the KBs have gone 4 laps around.

L1: 35/26
L2: 44/35
L3: 53/44
L4: 70/53 (this will be hard)

Thursday 5-25-17

Strength:
Deadlift
10 sets of 3 (increasing)

WOD:
2017 CrossFit Games Regionals Workout #5
21-15-9
Ring Muscle Ups
Single arm DB OHS Squat (70/50)

L1: 21 Jumping Pullups, 21 Pushups, 21 DB OHS squat, coaches discretion on weight
L2: Pullups + Pushups, 35/20
L3: 50/35
L4: Written

Wednesday 5-24-17

Strength/Weakness Day
Work for 12 mins to find conservative 1 rep max Back Squat at 3131 tempo
then 4 sets of 5 reps at 80%

WOD:
12 mins to practice either DU’s or Rope Climbs then

-then-

AFAP
“Annie plus a rope”
50 Double unders
50 situps
5 rope climbes
40-40-4, 30-30-3, 20-20-2, 10-10-1

Tuesday 5-23-17

HSPU
Strength:
5 Rounds of
A1) 2 Wall walks (+4R/4L Shoulder taps + 15 secs with one or both feet of the wall + slow controlled descent)
A2) 8R/8L Bent over DB rows
WOD:
3 rounds
5 min AMRAP
Run 400m
15 Hang Power Snatches (135/95)
10 Ring Dips
ME laps around the rig Farmer’s Carry (80/53)
Rest 1 min
* record distance total FC
L-1: 75/55, ring dip progression, 35/26
L-2: 95/75, banded ring dips, 53/44
L-3: written

Monday 5-22-17

Strength:
17 mins to review stability and landing positions for Snatches
while working to find HEAVY
1 hang squat snatch + 2 OHS

WOD:
40-30-20-10
Wallballs (20/14)9
DB Step ups (35/20) (ie. 20R/20L, 15R/15L…)

*14 min timecap
*20″ boxes for everyone under 6’4″
L1: 14/10, no weight
L2: 20/14, coaches discretion on weight
L3: Written
L4: 30/20 WB 50/35DB

 

Sunday 5-21-17

Strength:
Deadlift
3 sets of 10 (increasing)

WOD:
10 RFT
Row 100m
5 HSPU

L1: Box HSPU
L2: 3 HSPU
L3: Written