Workout of the Day


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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%

Friday 7/18

Posted on July 17, 2014 at 8:30 PM Comments comments (0)
Weightlifting National Championships Live Feed: http://www.teamusa.org/USA-Weightlifting/LIVE Kayla: 10:00 am Heidi: 12:30 pm Michael: 2:30 pm (This schedule is Eastern standard time.) WOD: Power clean and power jerk 8x2@90% of 2 RM from last week *if you didn't set a 2 rm last week, find one today. Then Complete 3 rounds: 3 minute amrap: 5 burpees 5 box jumps 90 sec rest *pick up where you left off on the previous round.

Thursday 7/17

Posted on July 16, 2014 at 10:25 PM Comments comments (0)
Open gym: 6-11 am 2-8 pm No strongman class today. It'll be back next week! Check back here later for info about the live stream for the Weightlifting National Championships!

Wednesday 7/16

Posted on July 15, 2014 at 9:25 PM Comments comments (0)

Today we are going to attack some heavy back squats.  These will help to drive up the front squat, as well as build leg and back strength for the deadlift.  They also build confidence and mental toughness because they are just so damn challenging. We will keep the total volume low compared to Monday's front squats to allow some more weight on the bar.  Work up to the heaviest set of 3 beautiful reps that you can.  If you get to a 3 RM before you have reached 5 sets, drop the weight 5-10% and get a few more sets.  Your 3 RM should move up 5-10 lbs most weeks for the next 6 weeks.  If it doesn't, you most likely need to eat better (or more), sleep better (or more), or just chill out in general.  Stress isn't just bad for your health...it's bad for your squat, too.  

Today's conditioning work is a break from the main movements we are focusing on right now.  Yes, you will have to snatch the weight in order to overhead squat it, but it should be relatively light.  If you struggle with toes to bar, you probably need to work on your rhythym.  I know some of us have no rhythym, but I think you can find it with some practice.  While I don't believe that running is the holy grail of fitness and should not be one's only form of exercise, that doesn't mean it's not good for you once in a while!  Enjoy!


Don't forget about Saturday's supplemental strength class at 11!  If you can't make it at 11, you can come earlier and do it on your own.  I gaurantee that those who follow this program and do this extra work will make bigger PR's than those who don't!



WOD:

Back squat

Build to a 3 RM; get at least 5 sets in


then


4 rounds for time:

12 Overhead squats 95/65
12 Toes to bar
Run 300 m



Weightlifting:

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


 

Split jerk

Back Squat

Push press

Over head squat


Tuesday 7/15

Posted on July 14, 2014 at 10:50 PM Comments comments (0)


Today we will be using the same set and rep scheme for bench press as we did yesterday for front squat.  If you have found that you bench press progress has stalled, you most likely need another day of bench pressing!  Extra bench work will be programmed on Saturdays in the strength class @ 11 a.m.  

For the deadlifts today, resist the temptation to put more weight on the bar.  This is supposed to feel light.  This method is known as "dynamic effort" and for it to work towards building strength, a higher bar speed than normal is a requirement.  Create tension, and use your glutes to get that bar moving.  Doing this as assigned at this lighter percentage will work wonders for your deadlift, even if it feels "easy".  

If you want to get good at handstand push-ups, do them every day.  Today we are working in some extra pressing volume with them, as well as getting a little practice.  Doing 10-15 sets of 1-3 reps throughout the day 3-5x/wk will make you a handstand push-up ninja.  Try it!


WOD:

Bench press

70% 1 RM for max reps
-5% of set 1 for max reps (match or beat set 1 in number of reps)
-5% of set 2 for max reps (beath sets 1 and 2 in number of reps)

then

OTM 12 minutes:

2 Deadlifts @ 65% 1 RM (Get tight, move the bar with speed and power!)
3 Handstand push-ups or 4 Push-ups

then

30 Burpees for time



Weightlifting:

Clean

3 RM, 95%x3, 90%x3


 

Clean pull

3 RM, 95%x3, 90%x3


 

RDL

4x5 


 

Weighted pull-up

4x5


Monday 7/14

Posted on July 13, 2014 at 10:15 PM Comments comments (0)


Last week was a fun and exciting week watching you guys challenge yourselves and step out of your comfort zones.  There were lots of awesome lifts and PRs set on Friday!  Today we start day 1 of training for our next go-around of the Gauntlet and PCCF total.  If you missed one of these, you can still make it up this week.  

Many of the workouts over the next 6 weeks will have elements that closely resemble either the Gauntlet or the total, however, you will still see some general strength and conditioning work.  As always, you get out what you put in.  Remember, there's much more to it than just what you put in at the gym though.  Nutrition, sleep, and stress management are what help you recover from these challenging workouts, so don't slack in these areas.  If you don't know what I mean, or you need help, ask!  

Let's see what you guys can do in the next 6 weeks!

We've got some new faces around the gym lately.  Alan, Marco, Ashley, George, and Christian have all recently finished foundations.  Be sure to make them feel welcome!


WOD:

Front squat

70% 1 RM for max reps
-5% of set 1 for max reps (match set 1 in reps completed)
-5% of set 2 for max reps (beat sets 1 and 2 in reps completed)

then

20 minute AMRAP:

Max dead-hang pull-ups
150 m Farmer's carry  53/35

*Your score is the total number of pull-ups completed.


Weightlifting:

Build to 3 RM, 95%x3, 90%x3 for all:  (Get AT LEAST 5 sets of each exercise)

Split jerk
Back Squat
Push press
Overhead squat

Friday 7/11

Posted on July 10, 2014 at 11:20 PM Comments comments (0)


Sunday: open gym 1230-2; strongman class at 1:00 Saturday:

Open gym 9-12
Buddy WOD @ 10:00
Strength WOD@ 11:00
Weightlifting Max Out@ 10:00

No CrossFit Kids Class today.


Friday's WOD:

Port City CrossFit Total

Front squat 1 RM
Bench press 1 RM
Deadlift 1 RM

Today we will be testing 1 rep maxes on 3 different movements.  Prepare yourself mentally by visualizing strong and successful lifts.  Be sure to eat well today.  Missed lifts do happen at maximal weights, however, it is not safe or a valuable use of your training time to miss over and over just to try to add a few lbs to your PR.  Lift big, but be smart and live to fight another day.  We will retest these maxes again in about 6 weeks.
 
If you have been with us for less than 2 months, we will have you work to 5 rep maxes.  We use the term max loosely with beginners.  Your heaviest set should be a challenging weight, but doable with excellent form.


Weightlifting:

Friday:  rest

Saturday:  

Snatch and C&J:  build to a max

Front squat:  2 RM, 3x2@90%

Thursday 7/10

Posted on July 9, 2014 at 11:15 PM Comments comments (0)


Open gym
6-11 am
2-8 pm

Strongman class @ 7 pm
Weightlifting @ 6 pm


Weightlifting:

Snatch
3 RM, 95%x3, 90%x3

Snatch pull
4x3@100% of best snatch

Snatch RDL
4x5@ heaviest snatch triple weight

Pull-ups
4x5

Wednesday 7/9

Posted on July 8, 2014 at 10:45 PM Comments comments (0)


Don't crush yourself today!  Save some energy for Friday's CrossFit total.  The 5 second pause in the bottom of the front squat will limit the amount of weight on the bar, but will get your muscles firing hard so you can get a good max on Friday.  It's also a great drill for improving the bottom position of your squat.  

On the conditioning portion of today's WOD, strive for perfection on your push-ups!  What good is a fast time on the board, if your push-ups were ugggly?  Good push-ups are perhaps one of the most under appreciated athletic skills. Push-ups are one of the most fundamental movements we do.  If you have issues with your push-up, you will absolutely have issues with many other movements!  If you can't do quality push-ups with a tight core and a full range of motion, you need to work at them every day until they are beautiful!


WOD:

Front squat w/ 5 sec pause at the bottom
-work up to a heavy set of 2; get at least 4 sets in


then


4 rounds for time:

10 Pull-ups
15 Push-ups
Run 300 m

Rest 60 seconds



Weightlifting:

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

Split jerk
Back Squat
Push press
Over head squat


Tuesday 7/8

Posted on July 7, 2014 at 11:25 PM Comments comments (0)


Today, we will take some time to work on learning or improving the power jerk.  Over the next few weeks, we will use the power clean to develop speed and extension in the pull, and the power jerk to develop a strong leg drive as well as overhead stability.


WOD:

40 Heavy KB Swings

then

Power clean + Power Jerk 2 RM

-Take 25 minutes to build to the heaviest set of 2 possible.  This will be done as a power clean & jerk, immediately followed by another power clean & jerk.


then


Complete 4 rounds:

5 Bent-over rows
1 Sled pull (You stay in one place and pull the sled hand over hand with a rope.)


Weightlifting:

Clean
3 RM, 95%x3, 90%x3

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

RDL
4x5 @ Heaviest clean triple

Weighted pull-up
4x5



Monday 7/7

Posted on July 6, 2014 at 8:20 PM Comments comments (0)

CrossFit Competitors meet this week Tuesday and Thursday @ 5:30 pm and Sat @ 10:00.  Again, if you are interested in a competition style program, this is for you.  Be ready to train for 90 minutes +.  You will be spending a good deal of time working on the olympic lifts, gymnastics skills, and conditioning of varying lengths. This program does not coincide with the class CF program and they should not be done together.  Talk to Zach or Matt if you are interested, or if you have questions about what to do on days this group doesn't meet.


This week we are going to go ahead and kick off a few benchmarks!  Today and Friday we will be putting you to the test to get a baseline for the next 6 weeks of training...as well as to see what you are made of!  


Friday we will test your maximal strength with the Port City CrossFit total...1 rep maxes of each of the following:  front squat, bench press, and deadlift.  Keep in mind, this workout will definitely take you more than an hour.  For our evening classes, we will run three 90 minute classes to accomodate this longer workout.  Classes on this Friday evening only will be at 4:00, 5:30, and 7:00.  


Today, will be a test of your overall strength and conditioning, stamina, endurance, and will power, among others.  This workout is designed to test you in several domains as well as to push you outside of your comfort zone.  Be sure to come to the gym rested, hydrated, and well fed.  If you are relatively new to the gym, this workout will have several ways to scale it, so don't miss out!  


Also, starting this Saturday, instead of running buddy WODs at 10 and 11, we will be changing the 11 am class to a supplemental strength workout.  If you are looking to get another day of squatting and benching in, this is the time to come!  This workout will coincide with the rest of the week's program.


Tomorrow, we will start a 6 week KB volume program.  Every WOD will start out with a set of heavy KB swings.  These are in place to provide some extra work for the low back, glutes, and hamstrings.  Week 1 will start with 40 swings a day.  Bust it out in one set, or break it up if you need to.  They can be done a little on the heavy side.

40 KB swings

then

"The Gauntlet"

30 Front squats (RX: bodyweight, 3/4 bodyweight)
30 Dead-hang Pull-ups (20 for RX females)
30 Burpees
30 Deadlifts (RX: bodyweight)
300 m Farmer's carry (RX: 53 / 35 lbs each hand)
1 mile Run



Weightlifting: (Week 1 of 3)

 For the next 3 weeks we will drop the rep range slightly and change our exercise selection slightly.  You will see more positional work (OH squats) and a slight turn towards more of the full lifts. We will be doing full cleans Tuesdays and full snatches Thursdays, as well as both of the lifts on Saturday.

3 RM, 95%x3, 90%x3 for all:

Split jerk
Back squat
Push press
Overhead squat

*Get at least 5 sets of each exercise.


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