Workout of the Day


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Friday 8/1

Posted on July 31, 2014 at 11:15 PM Comments comments (0)

Marine Sergeant Justin Hansen was killed in action July 24, 2012 in Afghanistan. During a close quarters battle, Justin placed himself between the enemy and his team in order to engage a high value Taliban target. He acted selflessly to accomplish the mission and ensure the safety of everyone on the team. For his actions, Justin was awarded the Bronze Star with combat "V" for Valor.

 

Justin was a Reconnaissance Marine serving with 2nd Marine Special Operations Battalion alongside our fellow Port City CrossFit members, Frankie, and Andreas. He will always be remembered by his fellow Recon brothers for his warm heart, larger than life personality, and generous spirit that he shared with those around him...not to mention his impressive feats of strength, such as a 485 lb. back squat, 475 lb deadlift, and 320 lb bench press. Justin will continue to live on in the hearts and minds of his family and friends.

 

The number "0321" is the designator for the military occupational specialty of Recon Marine. Justin trained the three movements in this workout with intensity and vigor. His peers constantly tried to match his impressive numbers.

 

 

Saturday morning at 10 and 11, we will do a workout to honor Justin.  This workout will be done with a buddy, but the work will not be split.  We will need everyone to be patient with one another as we do this workout because of the demand it will put on equipment.  There will most likely be some waiting going on between rounds, however, this will be a very challenging workout, so you will need the rest!  There will be no seperate strength class at 11.


Saturday will also be Frankie's last day at the gym, as he is leaving the Marine Corps, and returning to his home state of New York.  Frankie has been a part of our gym family for over three years, and we have enjoyed his friendship, enthusiasm, and team spirit.  Frankie, we are happy for you, but quite sad to see you go!  


Saturday's WOD:


"Justin"

 

30 Bench presses

30 Pull-ups

30 Back squats

 

20 Bench presses

20 Pull-ups

20 Back squats

 

10 Bench presses

10 Pull-ups

10 Back squats

 

Run 800 m

 

 

*If you can safely do this workout with bodyweight for the bench press and back squat, then do so. Otherwise use the following guide to select your weights:

 

Bench Press: ~60-65% 1 RM

Back squat: ~60-65% 1 RM

Pull-up: <10 deadhangs, use jumping pull-ups




Friday's WOD:


For time:

30 Power cleans 135/ 95 or 70% of 2 RM from last Friday

30 Box jumps

30 Wall balls

30 V-ups

30 Burpees





Weightlifting:

Friday:  rest day


Saturday:

MAX OUT!

Snatch

Clean and jerk

Front squat



Thursday 7/31

Posted on July 30, 2014 at 11:40 PM Comments comments (0)


Open gym
6-11 am
2-8 pm

Weightlifting @ 6 pm

Strongman @ 7 pm


Weightlifting:

Light technique work on both lifts
-Work up to about 75%

Be ready for Saturday!

Wednesday 7/30

Posted on July 29, 2014 at 11:05 PM Comments comments (0)



WOD:

Deadlift 5 RM


then


OTM 12 minutes:

Power Clean and Power jerk x2


*Start at 80% of 2 RM from last week, and work up as technique allows.


Weightlifting:


Snatch

4x1@90% of heavy single from  Monday


Clean and jerk

-Work up to 90%


Front squat

-Hit a heavy double, then 1x2@90%


Tuesday 7/29

Posted on July 28, 2014 at 11:25 PM Comments comments (0)


WOD:

Bench press

(Add 5-10 lbs over last week.)

Set 1 : max reps

Set 2 : Drop the weight 5%, and do max reps; match or beat set 1

Set 3: Drop the weight another 5%, and do max reps; beat sets 1 and 2


then


Complete 5 rounds:

10 weighted push-ups

20 Hollow Rocks

150 meter farmer's carry*


*Ladies use 24 or 36 kg kettlebells.  Gentlemen use 36 kg kettlebells or handles with 90 lbs on each.



Weightlifting:

We are cutting the volume significantly this week to allow some recovery and good maxes at the end of the week.


Overhead squat

Find your 1 RM


Snatch pull

5x2@100% of best snatch


Pull-ups

4x5





Monday 7/28

Posted on July 27, 2014 at 10:25 PM Comments comments (0)

It's a new week and time to get after it!  This is now week 3 of our current strength program.  The weights should be getting a little heavier, but that's no reason to sacrifice position just to squeeze out a few more reps.  Today you will find some pull-up work in the WOD.  This will be scaled to each individual, but this scale is just an estimate.  These reps should challenge you, but you shouldn't have to kick and flail to complete them.  Also, we have in store a fun little buddy WOD for you today.  If you don't have a buddy, don't worry, it can be done solo.  Enjoy!


Anyone interested in improving their technique in the snatch and clean and jerk, gaining more exposure to the Olympic lifts, or just looking to get stronger is welcome to join in on the weightlifting classes that go on M, T, W, and Th at 6.  If you are specifically looking just for some extra technique work, Monday and Wednesday would be the best days for it.  


WOD:

*Skip the 70 swings today!  Don't worry, they will be back tomorrow.

Front squat

(Add 5-10 lbs over last week.)

Set 1 : max reps

Set 2 :  Drop the weight 5%, and do max reps; match or beat set 1

Set 3:  Drop the weight another 5%, and do max reps; beat sets 1 and 2


then


Every minute for 10 minutes:


Do the prescribed number of pull-ups


Use this scale to determine how many pull-ups to do each minute.  This is based off of how many pull-ups you could do in a max set.

16-20:  5

11-15: 4

7-10: 3

4-6: 2

1-3: 1


then


With a buddy:


10 minute AMRAP:

10 Burpees

20 KB Swings  72/ 53

*Only 1 buddy works at a time.  Split the work evenly.




Weightlifting:


Snatch

-Build to a max


Clean and jerk

-Build to 90%


Back Squat

3 RM, 95%x3, 90%x3


Sunday 7/27

Posted on July 27, 2014 at 8:20 AM Comments comments (0)
Open gym 12-2

Friday 7/25

Posted on July 24, 2014 at 10:40 PM Comments comments (0)


Congrats to these guys!  Lauren and Alan were married last weekend!  They met at Port City CrossFit nearly four years ago when they trained together at our first location.  They have since moved to San Diego, and we miss them dearly!


Saturday:

CF KIds @ 9 am

WOD @ 10 am

Weightlifting max out @ 10 am

Strength class @ 11 am



Friday's WOD:

Power clean and power jerk

2 RM

*This should be done as a power clean plus a power jerk, followed by another power clean and power jerk.  Get at least 8 sets of 2 done.  If you get to a 2 RM before 8 sets, back the weight off and continue.


then


5 rounds (not for time):

10 Weighted push-ups
10  Front rack walking lunges each leg






Friday 7/25

Posted on July 24, 2014 at 10:40 PM Comments comments (1)


Congrats to these guys!  Lauren and Alan were married last weekend!  They met at Port City CrossFit nearly four years ago when they trained together at our first location.  They have since moved to San Diego, and we miss them dearly!


Saturday:

CF KIds @ 9 am

WOD @ 10 am

Weightlifting max out @ 10 am

Strength class @ 11 am



Friday's WOD:

Power clean and power jerk

2 RM

*This should be done as a power clean plus a power jerk, followed by another power clean and power jerk.  Get at least 8 sets of 2 done.  If you get to a 2 RM before 8 sets, back the weight off and continue.


then


5 rounds (not for time):

10 Weighted push-ups
10  Front rack walking lunges each leg






Thursday 7/24

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

Michael, warming up before taking 13th place in the nation!


Open gym:

6-11 am
2-8 pm

Weightlifting class @ 6 pm

Strongman class@ 7 pm


Weightlifting:

Clean
3 RM, 95%x3, 90%x3

Clean pull
3 RM, 95%x3, 90%x3

RDL
4x5

Pull-up
4x5

Wednesday 7/23

Posted on July 22, 2014 at 8:35 PM Comments comments (0)


After a long weekend for us, coaching, competing, and spectating, it's good to be back!  I apologize for the jumbled WOD posts over the last few days.  I was updating the site from my phone, and it doesn't seem to carry the formatting over.

It was awesome having a team this year to represent Port City CrossFit on a national level.  If you have never been to a weightlifting meet, especially a national level one, it is quite an awe-inspiring experience.  From watching the men's 94 kg class snatch record  get broken three times in a row, to seeing a 14 year old boy clean and jerk 337 lbs...at a bodyweight of 136 lbs, it was all pretty amazing.  

It reinforced to me what an amazing piece of artwork and machinery the human body is.  It also reminded me of how fortunate I am that I get to work with so many people who share this enthusiasm for challenging their bodies and their minds on a daily basis.  The barbell and the gym offer us much more than just a way to stay in shape.  They provide us a network of like-minded people who seek something other than the easy way.  They offer us cold hard truth while at the same time rewarding us for our discipline and hard work.  In a society so wrapped up in finding a magic pill or secret formula, I feel incredibly lucky to have found that there are still people who want something better and are willing to work for it.

Now, let's train!


WOD:

Back squat

3 RM 

*Beat last week by 5-10 lbs.  Get at least 5 sets of 3 done.  For example, if you hit your 3 RM on your 3rd set, drop the weight 5-10% and do 2 more sets.


then


For time:

3 rounds, rest 3 minutes
2 rounds, rest 2 minutes
1 round, done

10 Hang power cleans  135/95*
10 KB Squats  53/35

*Use this weight or 65% of best clean, whichever is less. This weight should be light enough that the first 10 cleans can be done unbroken.



Weightlifting:

5x3@90-95% 3 RM from Monday for all:


 

Split jerk

Back Squat

Push press

Over head squat




Tuesday 7/22

Posted on July 22, 2014 at 12:30 AM Comments comments (0)
Wod: Bench press 3x max sets @ 5 lbs over last week Then For time: 21-15-9 Burpee Toes to bar 150 m farmers carry 53/35 Weightlifting: Snatch 3 RM, 95%x3, 90%x3 Snatch pull 4x3@100% of best snatch Snatch RDL 4x5@90% of best snatch Weighted pull up 4x5

Monday 7/21

Posted on July 21, 2014 at 12:15 AM Comments comments (0)
WOD: Front squat *3 sets for max reps. Follow last week's program, but add 5-10 lbs. then 12-10-8-6-4-2 Deadlift (Use bodyweight or same weight as the Gauntlet) Dead-hang pull-up or inverted row Run 1 mile Weightlifting: 3 RM, 95%x3, 90%x3 for all of the following: Split Jerk Back squat Push press Overhead squat

Sunday 7/20

Posted on July 20, 2014 at 8:45 AM Comments comments (0)
Open gym from noon till 2.

Saturday 7/19

Posted on July 18, 2014 at 7:45 PM Comments comments (0)
Open gym: 9-12 WOD@ 10 Strength class@ 11 Weightlifting: snatch:max; clean and jerk: max; front squat: 2 RM, 3x2@90%

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