Workout of the Day


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Sunday 12/21

Posted on December 21, 2014 at 12:05 AM Comments comments (0)
Open gym 11-1

Friday 12/19

Posted on December 18, 2014 at 9:30 PM Comments comments (0)


Saturday:

Open gym 9-12

WOD @ 10:00

Strength class @ 11:00


Friday's WOD:


Overhead squat

2 RM


then


Every 90 seconds for 10 rounds:

3 Power cleans

3 Push presses

*Start around 65% of best clean.  Work up to heaviest round possible.  Touch and go push presses are allowed as long as position is maintained.


then


5 rounds for time:

10 Toes to bar

20 KB Swings


Weightlifting:

Friday:

Snatch pull + snatch + OH squat

Max


Clean + jerk + jerk

Max


Saturday

Back squat 

3 RM, 95%, 90%


Push press

3 RM, 95%, 90%


Clean deadlift

3 RM, 95%, 90%


Thursday 12/18

Posted on December 17, 2014 at 11:00 PM Comments comments (0)


Open gym
7-11 am
2-8 pm

Strongman class @ 7 pm

No community WOD today!


Weightlifting:

Front squat (3 sec pause)

3 RM, 95%x3, 90%x3

Pick two accessories


Wednesday 12/18

Posted on December 17, 2014 at 12:35 AM Comments comments (0)

Hey Port City! SHORT NOTICE - We have a family that needs our help this Holiday season!


Here's the story: One of Crista McSorley's previous students went to the hospital thinking he was just really sick. His appendix ruptured as soon as he got there, so he immediately had to undergo surgery to remove it. He should have gone home on Thanksgiving, but ended up having to stay at the hospital for another 2 weeks because he developed E-coli from the rupture. On top of that - his 10th Birthday is this Wednesday!!


I am asking that you please bring a unwrapped present for any member of the family to help cheer them up this holiday season! Please bring to the gym, in the lobby by THIS FRIDAY!!! Sizes and Interests are listed below:


10yr Boy: Kids Large tops and bottoms - he is very sporty and only wears athletic clothes, tshirts, and sweatshirts


15yr Girl: Small Shirts, Size 1 or Small pants. "Typical Teenager" Stuff


17yr Boy: Large Shirts. Size 32x32 pants. "Typical Teenager" Stuff


*If you don't have any gift ideas, any donations help, too!  Thank you!




WOD:

Snatch pull
4x3

*No pauses today!  Move smoothly through the positions.  Go as heavy as you can hitting the positions and keeping a good tempo.


then


10-9-8-7-6-5-4-3-2-1
 
Front squat 155/95 (Clean it from the floor)
Box jump 24/20 (Jump up, step down)



Weightlifting:

High hang snatch

6x2@80-85%


 

Clean and jerk

10x1@85%


 

Clean pull

4x2@105%

 




Tuesday 12/16

Posted on December 15, 2014 at 11:00 PM Comments comments (0)


WOD:

Bench press
5 RM, 95%x5, 90%x5


then


False grip ring pull-up
Max reps x 5 sets


then


5 rounds:

100 ft.-100 ft. farmer's carry
Max reps KB strict press

*Use kettlebells that allow for 6-12 reps on the first set.


Weightlifting:

Press from split
4x5


BtN push press
3 RM, 95%x3, 90%x3


Back squat (3 sec pause)
5 RM, 95%x5, 90%x5


Goodmorning
3x8

Monday 12/15

Posted on December 14, 2014 at 9:40 PM Comments comments (0)


WOD:

Back squat
5 RM, 95%x5, 90%x5


Snatch grip push press
5 RM, 95%x5, 90%x5

Complete 6 rounds, building to the heaviest round possible:

5 Deadlifts
3 Hang cleans
1 Power jerk or push press

*Touch and go deadlifts are ok. Do not let go of the bar.  Rest as needed between rounds.



Weightlifting:

Overhead squat

4x2@100-105% of snatch


 

Snatch

10x1@85-90%


 

Hang clean and jerk

6x(1+2)@80-85%


 

Snatch pull

4x2@105%

 




Sunday 12/14

Posted on December 14, 2014 at 7:50 AM Comments comments (0)
Open gym 11-1

Friday 12/12

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

-


Saturday Hours:

Open Gym 9-12
WOD at 10
Strength Class at 11


Friday's WOD:

Overhead Squat 2RM (with 3 second pause in the bottom)
Work up slowly, get at least 6 sets

Push Press 5RM
95% x 5
90% x 5

4 Rounds:

3 Min. AMRAP:
3 Power Cleans (155/95 or 65%)
6 Box Jumps
9 Push-Ups
2 Mins Rest


KBS
15-20-25-15-20-25


Weightlifting:

Snatch Pull + Snatch + Overhead Squat
Work up to Max

Clean Pull + Clean + Front Squat + Jerk
Work up to Max


Saturday:

Back Squat 3RM
95% x 3
90% x 3

Push Press 5RM
95% x 5
90% x 5

Clean Deadlift 3RM
95% x 3
90% x 3

Pick 2 Assistance Work Exercises

Thursday 11/11

Posted on December 10, 2014 at 11:40 PM Comments comments (0)
Open gym 7-11 and 2-8

Wednesday 12/10

Posted on December 9, 2014 at 11:05 PM Comments comments (0)


WOD:

OTM 20 minutes:

Odd minutes: 
2 High hang cleans @ 75+% of clean from Friday (from mid-thigh)

Even minutes:
2 Box jumps (as high as possible; focus on full hip extension on the jump)


then


Snatch pull (3 second pause @ knee)
4x3 (as heavy as possible while maintaining good positions)


then


4 RFT:
10 Thrusters (115/75)
10 Pull-ups (scale with jumping pull up)


No swings today!


Weightlifting:

High hang snatch
6x2 @ 75-85%

Jerk from split
4x2@65%

Clean and jerk 
6x2(1+1)@75-85%

Clean pull from knee
4x2@105%+

Jump squat
5x5@25% 5 RM


Tuesday 12/9

Posted on December 8, 2014 at 10:50 PM Comments comments (0)


WOD:

Bench press
5 RM, 95%x5, 90%x5


Ring dip
5 sets of 6-8 reps


KB Swing
15-20-25-15-20-25 (Spread throughout workout)


Sled push
3 x down and back (stay light and go fast)




Weightlifting:

BTN Push press

3 RM, 95%x3, 90%x5


 

Back squat (2 sec pause)

5 RM, 95%x5, 90%x5


 

Close grip bench press

5 RM, 95%x5, 90%x5


 

Goodmorning

3x8

 



Monday 12/8

Posted on December 7, 2014 at 11:50 PM Comments comments (0)


On Saturday, we had 12 athletes compete at in the 2014 Legacy Series Event - Sandstorm at CrossFit Wilmington.  With over 40 teams, this was no small event.  Many of the athletes were prior CrossFit Games and Regionals competitors.  For several of our athletes, it was their first CrossFit competition.


The competition consisted of four workouts of varied lengths and intensities.  Included were some heavy back squats, weightlifting, gymnastics, running, and sled pushes.


After training for several hours a day for the last few months in preparation, our athletes came out and gave it their all.  They all performed well and represented our gym in true Port City fashion.  The first event, a 2 RM back squat went as follows:


Kate: 195 lbs

Christine:  200 lbs

Charles: 285 lbs (coming off of a knee injury after running down a bad guy!)

Nick:  300 lbs

Victoria:  200 lbs

Megan:  225 lbs

Pete: 335 lbs

Tim: 425 lbs

Heidi: 235 lbs

Claire:  230 lbs

Scott:  315 lbs

Matt: 345 lbs


Nearly every one of these was a PR! The team of Victoria, Megan, Pete, and Tim dominated their division and took a decisive lead right away.  They continued to battle it out through 3 more events spread out across a long day.  The final scores put all three of our teams finishing in the top half of the competition, which was no small feat in this group of competitors.  Victoria, Megan, Pete, and Tim took first place overall in the scaled division.  


I am very proud of every one of these athletes.  It takes courage to commit yourself to a competition like this, and it takes real dedication to follow through with the training.  They performed well, and held themselves to a high standard in every way.  I'm also very proud that so many of our members came to show their support.  Port City CrossFit had an overwhelming presence of both athletes and spectators.  It was truly awesome to see.  Thank you all. 

-Keith



Monday's WOD:

Back squat

5 RM, 95%x5, 90%x5

*We are adjusting the volume on the squats to allow for all the single-leg work in todays met-con portion.


Snatch grip push press

5 RM, 95%x5, 90%x5 (Beat least week's 5 RM)


For time:

12-10-8-6-4-2:

L-Pull-up (If you can't hold an L, add in 15 hollow rocks every round)

Rear-foot elevated single-leg squat


Kettlebell swings

15-20-25-15-20-25 (Spread these throughout your workout)


Weightlifting:

Snatch balance + OH Squat

6x(1+1)@80%


 

Snatch

6x2@75-85%


 

Clean pull + High hang clean + jerk

6x(1+1+2)@75-85%


 

Snatch pull (from knee)

4x2@105-110%


 

Box jump

4x5

 


Sunday 12/7

Posted on December 7, 2014 at 10:30 AM Comments comments (0)
No open gym hours today. Rest up for tomorrow!

Friday 12/5

Posted on December 4, 2014 at 10:25 PM Comments comments (0)


*We will be closed this Saturday!  Come out to CrossFit Wilmington in Murraysville to support your fellow PCCF athletes.  The competition starts at 8:45 am.


Friday's WOD:

Wear your favorite Christmas attire today!


-High hang clean (from power position)

*Build to a heavy single; focus aggressively pulling under the bar


-Push press

*Establish a new 5 RM


4 rounds for time:
20 Wall balls
10 Toes to bar



5x20 KB Swings



Weightlifting:

Snatch pull + snatch + oh squat
-Build to a max

Clean pull + clean + front squat + jerk
-Build to a max

Back squat
3 RM

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