Workout of the Day


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Monday 3/2

Posted on March 1, 2015 at 8:30 PM Comments comments (0)


Congrats to Matt and Charles on going to the CrossFit Level 1 Course this weekend!  This course is a fun and educational weekend of learning about the theories and practice behind traditional CrossFit training.  The knowledge our coaches posses does go far above and beyond what is taught at the L1, since we do things a little differently!


Today starts the beginning of a new training cycle!  As always, we will never deviate from important strength builders like back squats, front squats, bench press, etc..., but we will be working some different set and rep ranges than we have over the last few weeks.  


Specifically, we will be going after building a  super strong posterior chain (hams, glutes, low back) in order to improve our overall strength and especially the deadlift.  Also, having a strong back and flexible hamstrings is a great way to stay injury and pain free.


You will see daily KB swings in this program.  That is not a mistake.  "Common knowledge" has led many to believe that we can't work the same muscles more than one day at a time.   I can assure you that your body does not know the difference between leg day, chest day, or back day.  It has evolved to move every day!  Also, strength is a skill.  Like any other skill, in order to improve it, we must train it regularly.  Would an NBA player take a rest day from practicing free throws?  One thing you will notice about doing daily KB swings is that you develop a tighter butt and core, more powerful and flexible hamstrings, and a stronger grip...who wouldn't want all of that?!


Also, today will start WOD 1 of the 2015 PCCF Open!  This is a way for all of our members to engage in some friendly competition within the gym. We started this last year as an alternative to the CrossFit Open, in order to use workouts that are more aligned with our program.  This competition consists of one weekly workout every week for six weeks.  The workouts can be done as part of the daily WOD on the day that it falls, or can be made up during open gym time under the supervision of a coach.  No need to e-mail your scores this year.  Just be sure to have your coach record it on the whiteboard.  Workouts can be re-attempted so long as they are completed by close of business on Saturday.  

Without further ado, here is today's WOD:



Back squat (2 sec pause in the bottom)
Establish an 8 RM

*Although RM, means "rep max", this does not mean go to an all-out max.  This just means work up to a set that is challenging, but doable with excellent form.  These "rep maxes" are used in our program instead of using percentages.  This is done because it allows flexibility based on how you feel that day.  If you feel good, go a little heavier.  If you had a rough day, keep it a little lighter.  It isn't feasible to always stick to a given percentage.


PORT CITY CROSSFIT OPEN 2015 WOD 1:

"Grace+"

30 Clean and jerks for time
RX:  155/105
Scaled:  115/75

then


80 KB Swings (Break up as needed, throughout workout)


Comp:

Follow daily WOD

+

GHD Extension
4x10


Weightlifting:

Clean and jerk

8x2@85%+


 

Hang power snatch

2 RM, 2x2@90%


 

Snatch pull

8x2@105%

(5 sec descent)


 

4 rounds:

8 L Pull-ups

10 GHD Extensions

15 KB Swings

 




Friday 2/27

Posted on February 26, 2015 at 11:25 PM Comments comments (0)



Saturday:

Open gym 9-12

WOD @ 10:00

Strength class @ 11:00


Friday's WOD:

Deadlift

5 RM


then


10-9-8-7-6-5-4-3-2-1

Hang power clean 155/95 or 65%

Over-the bar burpees (Do with body parallel to bar.)


Comp:

Follow daily WOD

GHD Extension

4x10


KB Snatch

4x10 each arm



Weightlifting:


Friday:

Hang snatch from knee

-Build to a max


Hang clean from knee and jerk

-Build to a max


Saturday:

Back squat

3 RM, 95%, 90%


 

Push press

3 RM, 95%, 90%


 

Snatch grip RDL

4x5


 

Walking lunge

4x8

 





Thursday 2/26

Posted on February 25, 2015 at 11:30 PM Comments comments (0)


Open gym
7-11 am
2-8 pm


Community WOD @ 6 pm

Strongman @ 7 pm



Weightlifting:

Front squat + Jerk

(2+1)

-Max, then 2 sets@85%


 

Jerk drive

5x3@105% of best jerk

(Hold 10 sec. after last drive)


 


 

4 rounds:

5 Ring dips

Max reps push-ups

10 Strict toes to bar

 


 


Wednesday 2/25

Posted on February 24, 2015 at 10:15 PM Comments comments (0)


Regular hours today!


WOD:

OTM 15 minutes:

2 Hang snatches @ 75%+ (from knee)
*Work up as technique allows


then

Walking lunges
4x8 each leg (Add weight with KB in each hand using a famer's style carry)


For time:

30 rounds:

1 Burpee
1 Dead-hang pull-up  (*scale with jumping pull-up)

*For RX, come to a complete dead-hang before starting the pull-up.  Do not jump into it.


Comp:

Follow daily WOD

+

GHD Extension
4x10



Weightlifting:

Snatch

8x2@85%+


 

Power clean and power jerk

2 RM, 3x2@85%


 

Clean pull

8x2@105%

(5 sec descent)


 

BO Row

5 RM, 95%, 90%


 

4 rounds:

10 GHD extensions

15 KB Swings

 




Tuesday 2/24

Posted on February 23, 2015 at 11:00 PM Comments comments (0)


*As of Monday at 11 pm, we are running on normal hours!  Check back periodically for updates.


WOD:

Bench press
1 RM


then

8 rounds for completion:

5 Handstand Push-ups
10 Hollow Rocks
15 KB Swings


Comp:

Follow daily WOD
+
60 Toes to bar (break up as needed)


Weightlifting:

Back squat

5 RM, 95%, 90%

(2 sec pause)

*Hold bar on shoulders for 20 seconds after completing last rep of every set.


 

BtN Push press

5 RM, 95%, 90%

*Hold last rep overhead for 10 seconds for every set.


 

Walking lunge (add weight with KB in each hand)

4x8 each leg



 

5 rounds:

5 HSPU

5 Ring dips

15 Ab wheel rollouts

 






Monday 2/23

Posted on February 22, 2015 at 9:55 PM Comments comments (0)


Another successful meet for the Port City Barbell Team!  These guys roll deep and impress everywhere they go.  Kayla and Keith took best overall lifters and several PRs were set, despite not tapering for this meet.  The motivation, camaraderie, and support this team shows for one another and their fellow lifters is awesome!  You guys always make your gym proud!  The next meet in our sights is the ECU Open at the end of April.


Upcoming CrossFit programming:

This week we will finish out the training cycle with a few maxes.  As always, be smart and listen to your body as well as your coaches!  It's never worth risking an injury just to add  a few pounds on your personal record.  If you set a PR, great!  If not, don't dwell on it.  Live to fight another day.  

I can't stress this enough...always going until you miss is not a smart way to train!  With technical movements like snatches, and clean and jerks, sometimes we can fix a flaw and recover from a miss.  With strength movements like squat, bench press, and deadlift, a miss most likely means the weight is too damn heavy!  Don't think that you will just psych yourself up a little more and get it on another attempt.  

With all of that being said, if you miss, you are done!  This absolutely does not mean go until you miss either.  As always, select a weight that you and your coach are confident you can make.  Start your first attempt there, and make responsible, calculated increases from there until you find a weight that truly challenges you, but you are still able to complete without a dangerous breakdown in technique.  

Before approaching the bar, be calm, confident, and cool but ready to destroy that lift.  Happy lifting today!

Next week our program will transition somewhat as we make some slight shifts in our goals, exercises, and set/rep ranges.  However, we will never get away from the foundations of our program...using barbell and gymnastic exercises to be ridiculously strong and move like a ninja.  

Our upcoming programming WILL be geared towards preparing athletes for the Vengeance Games, which will take place in Myrtle Beach in late April.  If you are interested in competing, this is a great beginner-advanced competition!  Talk to Keith or Heidi if you have questions about it.  So far, we have about 6-8 athletes set to compete.


Back squat
1 RM


then


With a buddy:

8 rounds for time:
10 L Pull-ups*
30 KB Swings

*Scale with jumping pull-ups as needed.  Add 10 v-ups if you don't do L pull-ups.


Comp:

Follow daily WOD

+

4x10 GHD Extensions (Hold last rep for 10 seconds)

4x10 KB Snatches each arm 


Weightlifting:

SAF week 5:  

Stick pretty close to the percentages this week.  While this is week 5 of 12 overall, it is week 1 of 4 for the second block of the 3 blocks that make up the 12 weeks. Next week is the same but heavier, and so on.

 For example, on the clean and jerk doubles my goal today is to get all 8x2@285 lbs.  Next week, 295.  The next week, 305.  Finally on max out week, I should be able to hit 315 for a double. To put this in perspective, my best clean and jerk is 330 lbs.  My best triple from last week was 300, so while 285 for a double seems light, remember there are 8 of them!

Clean and jerk

8x2@85%


 

Hang power snatch

2 RM, 3x2@85%


 

Snatch pull

8x2@105%

(5 sec descent)


 

4 rounds:

5 Weighted Pull-ups

10 GHD Extensions

15 KB Swings

 





Sunday 2/22

Posted on February 22, 2015 at 8:00 AM Comments comments (0)
Open gym 11-1

Friday 2/20

Posted on February 19, 2015 at 11:15 PM Comments comments (0)


Saturday:

Open gym 9-12

WOD @ 10:00

Strength class @ 11:00


Friday's WOD:

Snatch
20 minutes to work up to a heavy single

Ring Dip
4x5

15 minute AMRAP:

5 Toes to bar
10 push-ups
15 KB Swings

Accumulate 2 minutes in L-Hold.



Weightlifting:

Work both lifts up to 70%

Thursday 2/19

Posted on February 18, 2015 at 11:10 PM Comments comments (0)


Open gym

7-11 am
2-8 pm

Special Olympics @ 3 pm
Community WOD @ 6 pm
Strongman Class @ 7 pm



Weightlifting: If you are lifting in the meet on Saturday: Work up to 75% on both lifts. Front squat (3 sec pause) 3 RM. Otherwise, follow as posted:

Front squat (5/15)

1 RM, 3x3@85%


 

Bench press

5 RM, 95%, 90%


 

4 rounds:

5 KB Push presses

50/50 OH Walk


 

4 rounds:

10 GHD Extensions

15 Ab wheel rollouts

 


Wednesday 2/18

Posted on February 17, 2015 at 11:00 PM Comments comments (0)


Goal setting class tonight at 6 pm!


WOD:

Deadlift
5 RM (Beat last week by 5%)


4 rounds for quality:

8 Inverted Rows
8 Split squats each leg
8 Single-leg RDL


Accumulate 2 minutes in L-Hold



Weightlifting:

Clean and jerk

3 RM


 

OTM 12 minutes:

1 Power snatch @ 75-80%+


 

Snatch pull

3x3@105%

(5 sec descent)


 

4 rounds:

8 BB BO Row

8 DB BO Row

15 KB Swings

 


Tuesday 2/17

Posted on February 16, 2015 at 10:55 PM Comments comments (0)


Goal setting class has been rescheduled for tomorrow at  6 pm!


If you need help with your handstand walks or other gymnastics skill work, come tonight between 6 and 8!  Gymnastics Coach Brandon will be in the gym and can help you!


WOD:

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


5 rounds for completion:

5 ring dips

Overhead KB Carry
-Down and back the length of the mats

15 Hollow rocks


then


Accumulate 2 minutes in an L-Hold.



Weightlifting:

Back squat (3 s pause)

5 RM


 

Push press

5 RM

(Hold 10 s on last rep)


 

5 rounds:

5 HS push-ups

10 Push-ups


 

4 rounds:

10 GHD Extensions

15 Ab wheel rollouts

 


Monday 2/16

Posted on February 15, 2015 at 4:25 PM Comments comments (0)


Aaron, Krissi, Pete, and Victoria competed this weekend at the Valentine's Day Massacre at CrossFit Wilmington.  During the snatch ladder event, Aaron and Victoria both set snatch personal records, while Krissi and Pete both came within 5 lbs of their PR.  Both teams trained hard for this event and made some serious progress during their preparation.  We are proud of these athletes for how they performed and carried themselves!  Nice work guys!



Goal setting class:

The goal setting class has been rescheduled for 6 pm this Wednesday!



WOD:

Back squat
3 RM, 2x3@90% (Attempt to beat last week's 3 RM by 5-10 lbs)


With a buddy:

10 rounds for time:

10 Power cleans 165/115
10 Pull-ups
10 Box jumps 24/20

*Tag team.  Split work evenly.

then


Accumulate 2 minutes in any variation of L-Hold.



Weightlifting:

Snatch

3 RM


 

OTM 12 minutes:

1 Power clean and jerk@75-80+%


 

Clean pull

3x3@105+%

(5 sec descent)


 

5 rounds:

5 L-Pull-ups

10 Inverted rows

15 KB Swings

 





Friday 2/13

Posted on February 12, 2015 at 10:10 PM Comments comments (0)


Saturday:

Open gym 

9-12

WOD @ 10:00 am

Strength class @ 11:00 am


Friday's WOD:

Clean

1 RM


Ring Dip

5x5


For 20 minutes:

Odd minutes: 

Max reps of burpees in 30 seconds

Rest for 30 seconds


Even minutes:

15 KB Swings 72/53



Weightlifting:

Max out! @ 5:30 pm Friday

Thursday 2/12

Posted on February 11, 2015 at 10:10 PM Comments comments (0)


Open gym

7-11 am

2-8 pm


Community WOD @ 6 pm

Nutrition Class @ 7 pm

No strongman class tonight!


Weightlifting:

Front squat (5 s at the bottom/ 15 s at the top)

1 RM, 3x3@90%


 

Bench press

5 RM, 95%, 90%


 

4 rounds:

5 KB Push presses

50/50 OH Walk


 

4 rounds:

10 GHD Extensions

15 Ab wheel rollouts

 



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