Workout of the Day


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Tuesday 9/30

Posted on September 29, 2014 at 11:35 PM Comments comments (0)

Be sure to wish Matt luck as he is moving away from Wilmington this week!  It's been a pleasure working with you Matt.  Take care!  



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WOD:

What's with all the pause work on the bench press?  Pausing the bottom of the bench press is a great way to strengthen this movement for several reasons.  

1.  It ensures that you are bringing the bar down in a controlled manner and not allowing it to crash / bounce off of your chest.

2.  It allows you to feel the tension that your lats should have.  Yes, we need to use our back to bench press effectively!

3.  It forces you to recruit more muscle fiber in order to drive the bar up.  

4.  It encourages using a position that is safer and stronger.


Get the most out of these paused bench workouts by adhering to the prescribed time and really focusing on using your back muscles to maintain a good arch and keep the shoulders in position.  A cue that helps is to think about actively rowing the bar towards your chest as it descends.  Happy benching!


Bench press (get at least 4 sets)

5 RM (3 sec descent, 1 second pause at the chest)


 

Bent over row (Immediately follow each set of bench press with a set of rows)

4x5


 

Complete 6 rounds:

30 second weighted plank

8 HSPU or Strict press

1 Sled push



Weightlifting:


 

Sott’s press (Snatch)

5 RM. 95%x5, 90%x5


 

Push press

5 RM, 95%x5, 90%x5


 

Snatch pull (3 second pause at knee)

5x2 @ 100-110%


Pull-up

4x5


 

BO Row

3x10

 


 


 


Monday 9/29

Posted on September 28, 2014 at 9:45 PM Comments comments (0)


Theme Fridays!

Starting in October - the 1st Friday of every month is going to be a theme day! If you wish to participate, which I highly suggest, you are to dress according to the theme! After your class WOD, stick around for the after party! BYOB! For those who come in the morning, no one is judging you if you have a beverage OR feel free to come and mingle with the afternooners!

This Friday (Oct 3rd) the theme will be 80s! Come dressed in your 80s best! 80s music will be blasting all day! BYOB for the WOD after part for each class! End the week with a bang!



WOD:


Back squat

8 RM (3x8)


 

Weighted pull-up

4x5

*If you have less than 5 pull-ups, still attempt to add weight, but do sets of 1-4.  Get at least 10 pull-ups done.  Scale with 4x5 inverted row.  Make these challenging!


 

“Grace”

30 Clean and jerks

135/95 or 65%


6x30 second weighted plank

*Find a weight that makes it difficult to hold a plank for 30 seconds. Rest less than 1 minute between sets.



Weightlifting:


Don't forget to register for the state meet!  Check out Athletic Lab's page for details.  If you have registered, and were not able to sign-up under Port City Barbell, e-mail Keith with your USAW #.


 

Snatch hang high pull

4x5


 

Hang snatch

2 RM, 2x2@90%


 

OTM 12 min:

1 Clean and jerk


 

Back Squat

3x5


 

Press from split

3x10

 


 



Monday 9/29

Posted on September 28, 2014 at 9:45 PM Comments comments (0)


Theme Fridays!

Starting in October - the 1st Friday of every month is going to be a theme day! If you wish to participate, which I highly suggest, you are to dress according to the theme! After your class WOD, stick around for the after party! BYOB! For those who come in the morning, no one is judging you if you have a beverage OR feel free to come and mingle with the afternooners!

This Friday (Oct 3rd) the theme will be 80s! Come dressed in your 80s best! 80s music will be blasting all day! BYOB for the WOD after part for each class! End the week with a bang!



WOD:


Back squat

8 RM (3x8)


 

Weighted pull-up

4x5

*If you have less than 5 pull-ups, still attempt to add weight, but do sets of 1-4.  Get at least 10 pull-ups done.  Scale with 4x5 inverted row.  Make these challenging!


 

“Grace”

30 Clean and jerks

135/95 or 65%


6x30 second weighted plank

*Find a weight that makes it difficult to hold a plank for 30 seconds. Rest less than 1 minute between sets.



Weightlifting:


Don't forget to register for the state meet!  Check out Athletic Lab's page for details.  If you have registered, and were not able to sign-up under Port City Barbell, e-mail Keith with your USAW #.


 

Snatch hang high pull

4x5


 

Hang snatch

2 RM, 2x2@90%


 

OTM 12 min:

1 Clean and jerk


 

Back Squat

3x5


 

Press from split

3x10

 


 



Sunday 9/28

Posted on September 28, 2014 at 9:05 AM Comments comments (0)
Open gym 11-2 Strongman @ 1 pm

Friday 9/27

Posted on September 25, 2014 at 11:10 PM Comments comments (0)


Saturday:

Open gym 9-12

Buddy WOD @ 10:00

Weightlifting @ 10:00

Strength class @ 11:00



Today, we will take your high hang clean (from power position) to a 1 RM.  This is a great drill for learning how to get under the bar in the clean.  After a quick and violent extension of the hips, it's time to get your butt down and receive that bar. When moving under the bar in a clean (or snatch), we don't just let gravity pull us down.  We need to get as much speed and power as possible.

The lifter should use the weight of the bar and actively pull themselves under using their arms.  Visualize the barbell as being fixed in space...as if it were a stationary object for you to pull against.  A strong pull under the bar coupled with fast feet will set you up to recieve the bar in a good position.  From there, it's up to your legs to stand that weight up!

If you want to see some great examples of world class lifters pulling themselves under the bar, check out the Facebook page, Hookgrip.  Happy lifting!


Friday's WOD:


High hang clean

1 RM


then


3 rounds for time:

20 Pull-ups*

Run 800 m

Rest 3 minutes

*Match your max number of pull-ups.  For example, if you can do 7 pull-ups in a max set, complete 7 pull-ups in each round of this workout.  Do at least 3 pull-ups every round.  If you don't have a pull-up, do 15 inverted rows.


then


Goodmorning 4x5
*These don't need to be heavy!


Weightlifting:

Friday:  Rest


Saturday:

Power snatch + hang snatch from knee + 2 overhead squats

-Build to a max.  Highest percentage of 1 RM wins!


Clean pull + Power clean + Hang clean + Jerk
-Build to a max.  Highest percentage of 1 RM wins!


Back squat
3x5





Thursday 9/25

Posted on September 24, 2014 at 11:55 PM Comments comments (0)


Open gym:

6-11 am

2-8 pm


Weightlifting @ 6 pm

Strongman @ 7 pm



Weightlifting:

Clean pull w/ 3 sec pause @ knee

5x2@110%


 

Jerk drives

5x3@105%


 

Push press

5 RM, 95%x5, 90%x5


 

Press from split

4x5


 

4rounds :

10 bent-over rows

10 pull-aparts

 




Wednesday 9/24

Posted on September 23, 2014 at 11:10 PM Comments comments (0)


WOD:

Paused front squat

5 RM, 3 sec pause (Beat last week.  Get at least 3 sets done.)


then


With a buddy:


 

5 rounds:

2 min. AMRAP:

5 Burpees

10 KB Swings 53/35


 

Rest 1 min.


*Both buddies work at the same time, one doing burpees while the other does swings.  The score is the total number of reps completed.



Weightlifting:


 

Snatch hang high pull

4x5@70%+


 

OTM 12 min.

1 Snatch @ 75%+


 

Clean and jerk

10x1@80-90%


 

Back Squat

3x5

 


 


Tuesday 9/23

Posted on September 22, 2014 at 11:55 PM Comments comments (0)


WOD:

Paused bench press (2 second pause at chest)*

5x5 -work up to a heavy set of 5


*After every set of bench press, do 5 bent-over rows with a 2 second pause, holding the bar at your chest.


then 


 

4 rounds for time:

10 power cleans 155/95 or 65% of best clean

10 Box jumps

Run 300 m

Rest 2 minutes



Weightlifting:


Split jerk

8x1@80-90% 3 second hold in split


 

Snatch pull

5x2@110%


 

Snatch push press

5 RM, 95%x5, 90%x5


 

Press from split

4x5


 

4 rounds:

Max reps of pull-ups

1 Sled push

 


 


Monday 9/22

Posted on September 21, 2014 at 9:20 PM Comments comments (0)


WOD:

Back squat
10 RM - Beat last week by 5-10 lbs.  Get at least 3 sets done.  If you hit your 10 RM on set one, back it off for the next two.


then


5 rounds for completion:

5 Tire flips (You might get a little dirty today!)
10 Pull-ups (See scale below.  Do the assigned number per round)
10 Walking lunges each leg (Hold KB same as goblet squat)

Pull-up scale:

16-20: 10

10-15: 8

7-9: 6

4-6: 4

1-3: 2

0:  8 inverted rows



Weightlifting:


Snatch hang high pull

4x5@70%


 

Snatch

10x1@80-90% Consistency!


 

Clean Pull + power clean + hang clean + jerk

Max (Highest % of 1 RM gets $10!)


 

 

Back Squat

3x5

 





Sunday 9/21

Posted on September 21, 2014 at 8:40 AM Comments comments (0)
Open gym 12-2 Strongman @ 1

Friday 9/19

Posted on September 18, 2014 at 10:40 PM Comments comments (0)


Saturday:

Open gym 9-12

WOD @ 10:00

Weightlifting @ 10:00

Strength class @ 11:00



Friday's WOD:

Do one max set of pull-ups to see where you are.  Get at least 5.  If you don't have a pull-up, do 4x8 inverted rows.


then


Every minute, on the minute for 15 minutes:

2 High hang cleans (from power position)

*Start around 65% of best clean.  Work up as form allows.  Do both reps without setting the bar down between them.


then


Goodmorning
4x5


then

4x100 ft sled push




Friday 9/19

Posted on September 18, 2014 at 10:40 PM Comments comments (0)


Saturday:

Open gym 9-12

WOD @ 10:00

Weightlifting @ 10:00

Strength class @ 11:00



Friday's WOD:

Do one max set of pull-ups to see where you are.  Get at least 5.  If you don't have a pull-up, do 4x8 inverted rows.


then


Every minute, on the minute for 15 minutes:

2 High hang cleans (from power position)

*Start around 65% of best clean.  Work up as form allows.  Do both reps without setting the bar down between them.


then


Goodmorning
4x5


then

4x100 ft sled push




Thursday 9/18

Posted on September 17, 2014 at 8:50 PM Comments comments (0)


Open gym 

7-11 am

2-8 pm


Mobility class @ 6 pm

Weightlifting class @ 6 pm

Strongman class @ 7 pm


Weightlifting:


Snatch balance

2 RM


 

Push press

5 RM, 2x5@90%


 

Bent-over row

5 RM, 2x5@90%


 

5 rounds:

5 KB strict presses

5 Pull-ups


 

Standing broad jump

5x3


Wednesday 9/17

Posted on September 16, 2014 at 11:55 PM Comments comments (0)


After 4 years with Port City CrossFit, today will be Brad's last day coaching, as he leaves later this week for Marine Corps Officer Candidates School.  Brad's journey as a member and coach at our gym actually started before Port City CrossFit had even become an idea.

Brad and I first met during an English class at Cape Fear Community College in 2010.  We ended up talking briefly about his experience as a wrestler, which gave me the idea to invite him to my buddy's garage gym so that he could experience his first CrossFit workout.  It was a 21-15-9 of deadlifts, pull-ups, and box jumps.  Needless to say, for a first workout, it was pretty tough.  Always up for a challenge, Brad continued joining in occasional garage workouts, and eventually became one of the first members of Port City CrossFit.

As the gym grew, and the need for more coaches became apparent, Brad was an obvious choice due to his experience and friendly nature.  In his 2+ years as a coach, he has led hundreds of CrossFit classes and has helped many members meet goals, as well as find motivation and enthusiasm for training.  This is no small task.  It takes an experienced and knowledgeable coach to keep things running smoothly when there is a class of 10-15 athletes, all with different backgrounds, abilities, and goals.  He certainly leaves big shoes to be filled.

I know I speak for everyone when I say it's been a pleasure working closely with Brad and watching him grow over the years.  He has been a big part of this gym since the very beginning.  We are all excited for Brad as he faces a new challenge.  Just getting selected to be a Marine Officer is no small feat, but we know that Brad is one to face a challenge head on and the principles and values that have taken him this far will continue to carry him forward on his journey.  

Keep your head up no matter what, and carry out your mission, Brad!

Semper Fi,
Keith


WOD:

Paused front squat
5 RM, with 3 seconds at the bottom


then


B-Rad's first WOD:

21-15-9

Deadlift 225/135 or 65% of 1 RM
Pull-up (scale with jumping as needed)
Box jump 24/20


Weightlifting:

Every minute, on the minute for 15 minutes:

1 Power Snatch @ 70%+ of 1 RM snatch
(work up every 3-4 minutes, if possible)

Clean and jerk
(3 second pause at knee)

1 RM, 3x1@90%

Back Squat
3x5 (add 5 lbs)

Goodmorning
4x5

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