Workout of the Day


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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

Tuesday 9/16

Posted on September 15, 2014 at 11:20 PM Comments comments (0)



WOD:

Paused bench press (Hold at chest for 3 seconds on every rep)

Find your 3 RM; get at least 4 sets done


then


 

6 rounds for time:

5 Hang Power snatches  115/65 (or find a challeging weight)

Run 300 M

 


then


Extra pull-up work:  Whatever your max reps of pull-ups PR is, do that many pull-ups today.  Do a minimum of 5 pull-ups.  For example, if your pull-up PR is 12, get 12 pull-ups done today throughout the workout.  Break up as needed.  No matter what your PR, get at least 5 pull-ups done.  Sub with negatives if you don't have a pull-up.

 




Weightlifting:

Behind the neck jerk

2 RM


 

Snatch push press

5 RM, 2x5@90%


 

4 rounds:

5 Pull-ups

5 HS push-ups

10 Band pull apart


Seated box jump

5x3

 



Monday 9/15

Posted on September 14, 2014 at 9:15 PM Comments comments (0)


September 15, 2010, 4 years ago today, Port City CrossFit officially opened for business.  With just barely enough money, equipment, and know how, but a lot of passion and determination, we embarked on our journey.  

Our first facility, located downtown on 4th street, was just a tiny 1,500 square foot store front.  It had enough space for about 8 people to safely work out, which was fine considering we had less than 10 members our first month (a few of these original 10 are still with us!).  We quickly grew though, (and the neighbors grew tired of our noise, whoops!), and we moved to our second location, an old garage that used to be part of a Cadillac dealership on Princess Street.  

At 2,700 square feet, the Princess Street location was considerably larger.  Quite a few of our current members remember this spot, as it had an old-school feel to it and lots of character.  This is where things really began to take shape.  Within a year of moving there, we reached nearly 75 members, and were still going strong.  As we continued to grow, it became apparent that this space was not going to be able to contain all of us much longer.

In March of 2013, we moved to our current location at 102 S. Kerr.  Although the place was a mess and needed a lot of work, its wide open layout and large outdoor space was too good to pass up...not to mention the irony of its previous usage.  This 6,500 square foot building had been a distribution center for Hostess.  On hand, they had thousands of Twinkies, Ding Dongs, Ho-Hos, and loaves of Wonder Bread.  With countless hours of scrubbing, mopping, and pressure washing our current location was ready for us to move in.  

It's hard to believe how far we've come.  When I think back, sometimes I am amazed that we made it from something so small to where we are today.  It's easy to forget that we didn't always have a community of over 130 members.  

Over the years, I have had the pleasure of seeing not just the gym itself grow, but the people who come here and truly transform themselves both physically and mentally.   As a coach, we love to celebrate that first pull-up or that 10 lb PR just as much, if not more, than the athlete, but it's a change on a deeper level that gives us the most satisfaction. One of the most rewarding things to witness is to watch someone who is initially intimidated or afraid gradually evolve into being confident and excited to challenge themselves.

It's been a great journey to where we are now, and I thank every one of you for being a part of it.  I feel incredibly fortunate that you all have chosen us. You all contribute something to make this gym great.  Whether it is through encouraging words to a new member, pitching in on a fundraiser, cheering on someone who is struggling, or just bringing a positive attitude day in and day out, you all make up a piece of what this gym is about.  The most common feedback I receive from CrossFitters who are dropping in from another gym is that our gym is the friendliest and most positive they have encountered.  They often tell me what a great vibe we have...in my opinion, one of the best compliments to receive.  

As we continue ahead, I see no major changes.  The principles that have made this gym what it is today are the same principles that will carry it forward.  My philosophy has always been extremely simple:  create an environment where I would like to train.  It should be safe.  It should be effective.  And it should be fun.  If you don't find some way to enjoy your training, you are doing it wrong.  Again, thank you all for making this place more than a gym!  It has been a great 4 years, and I look forward to many more!

P.S.  There will be a 4 year party!  Stand by for more information.

-Keith



WOD:

Back squat
10 RM

*Find your 10 rep max in 3-4 sets.


then

Pull-up volume (Same as last two weeks)

*Use the following scale. Match your max number of dead-hang pull-ups with the ranges given on the left. Complete the given number of pull-ups. Use several different variatons: palms away, palms facing, wide grip, fat grips, towel grip, grandfather clock grips. Break up as needed.

 

16-20: 60

10-15: 50

7-9: 40

4-6: 30

2-3: 15

1: 10

0: 10-15x1 (jump and pull to up position; 3 sec neg. on the descent) or scale with 5x8 inverted row




then

For time:

100 Double Kettlebell swings 53/35

*Every time you set the kettlebells down (or stop swinging) do 10 burpees.


Weightlifting:

Snatch + OHS

(3 sec @ knee)

1 RM, 3x1@90%


 

OTM 15 min

Power clean & jerk

@70%+


 

Back squat

3x5@ +5 lbs


 

Goodmorning

3x10

 



Sunday 9/14

Posted on September 14, 2014 at 10:45 AM Comments comments (0)
No open gym hours today! Enjoy your weekend!

Friday 9/12

Posted on September 12, 2014 at 12:05 AM Comments comments (0)


Saturday: 


Open gym 9-12

WOD @ 10:00

Weightlifting @ 10:00

Strength class @ 11:00


Friday's WOD:


All three parts of today's WOD are going to be used as bench marks.  Be sure to record all of them for future reference.  The clean will test your maximal leg and back strength, as well as your coordrination, speed, power, amd overall proficiency with the movement.  The max rep pull-up test is a great measure of upper body strength, as well as strength to bodyweight ratio...and being good at pull-ups is just plain bad ass.  The one mile run is a good overall measure of your fitness.  We are going to train these areas hard, and hit them again in about 8 weeks, along with the Tabata from Monday, and a max bench press.  Along with improved performance in these areas, will come improved body composition.


Clean

-20 minutes to establish a 1 RM


*Don't get carried away trying to set a PR!  If you miss twice, that's a good place to stop!  That doesn't mean you have to go until you miss twice either.  Today, we are just trying to establish a baseline so that we can start building on to it.


then


Max reps dead hang pull-ups

*USMC standards apply.  For male Marines, 20 pull-ups is the highest score possible; for female Marines, its's 8.  How many of you can max out the pull-up portion of the Marine Corps phsyical fitness test 8 weeks from now?


then


Run 1 mile for time.


Thursday 9/11

Posted on September 10, 2014 at 11:45 PM Comments comments (0)


"To be hopeful in bad times is based on the fact that human history is not only of cruelty, but also of compassion, sacrifice, courage, kindness. If we see only the worst, it destroys our capacity to do something. If we remember those times and places where people have behaved magnificently, this gives us the energy to act. And if we do act, in however small a way, we don't have to wait for some grand Utopian future. The future is an infinite succession of presents, and to live now as we think human beings should live, in defiance of all that is bad around us, is itself a marvelous victory."

 

-Howard Zinn



If you missed yesterday's 9/11 Memorial WOD, we will be running two classes of it today, one at 9 a.m., and the other at 6 p.m.  Otherwise, feel free to make it up during regular open gym hours today.


Open gym:
8-11 am
2-8 pm

*No 4 pm day care today.

9/11 WOD @ 9 am and 6 pm

Weightlifting @ 6 pm

Strongman @ 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 9/10

Posted on September 9, 2014 at 11:30 PM Comments comments (0)


Today, we will do our WOD in memory of 9/11.  This WOD was put together in 2012, and each year, we add one minute to it for each year that has passed since that tragic day.  Take time to reflect and honor those who gave their lives so selflessly so that others may live. The best way to honor their sacrifice is to live each day with passion and gratitude. Remember that the world is a small place, and we all must share it together.  Think about what you can do to make it a better place.  No good action is too small.  Attitude is everything.


"To be hopeful in bad times is based on the fact that human history is not only of cruelty, but also of compassion, sacrifice, courage, kindness. If we see only the worst, it destroys our capacity to do something. If we remember those times and places where people have behaved magnificently, this gives us the energy to act. And if we do act, in however small a way, we don't have to wait for some grand Utopian future. The future is an infinite succession of presents, and to live now as we think human beings should live, in defiance of all that is bad around us, is itself a marvelous victory."

-Howard Zinn


Because of our Thursday open-gym schedule, we will run this WOD one day early.  However, if you can't make it today (or your legs are too sore!), we will run two classes on Thursday specifically for this WOD; one at 9 a.m. and another at 6 p.m. However, you are welcome to tackle it any time during open gym.



WOD:

Bench press (3 second pause at chest)
5x3 (Find a heavy set of 3; get at least 5 challenging sets in)


then


"In Memory"

13 minute AMRAP:

9 Hang Power Cleans 135/95 (Scale with 65%)
11 Wall Balls 20/14



Weightlifting:

Clean and jerk
(3 second pause @ knee; 3 second pause @ dip)
1 RM, 3x1@90% - Make small jumps working up.  Get at least 10 total lifts in.


OTM 15 minutes:
1 Power snatch

Back Squat
3x5 (add 5 lbs)

Goodmorning
3x5

Tuesday 9/9

Posted on September 8, 2014 at 11:20 PM Comments comments (0)

*No 4 pm kids care today.  Sorry for the inconvenience!

WOD:


Pull-up Volume

*Use the following scale. Match your max number of dead-hang pull-ups with the ranges given on the left. Complete the given number of pull-ups. Use several different variatons: palms away, palms facing, wide grip, fat grips, towel grip, grandfather clock grips. Break up as needed.


 

15-20: 60

10-15: 50

7-9: 40

4-6: 30

2-3: 15

1: 10

0: 10-15x1 (jump and pull to up position; 3 sec neg. on the descent) or scale with 5x8 inverted row



Goodmorning
5x5

*We will be working these back into the program over the next few weeks. Be conservative in choosing your weight for this exercise today.  It's been a while since we have used them, and these can make your hamstrings, butt, and low back pretty darn sore! 


3 rounds for time:

800 m Run (from corner until even with theatre, and back)

Rest 3 min


Weightlifting:

Muscle snatch
5 RM, 2x5@90%

Snatch grip push press
5 RM, 2x5@90%

4 rounds:
5 Pull-ups
10 KB or DB rows

5 rounds:
5 drop jumps
10 KB Swings

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