Workout of the Day


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Monday 4/27

Posted on April 26, 2015 at 11:35 PM Comments comments (0)


This past weekend was a big one for Port City CrossFit!  We had athletes competing at the Vengeance games in Myrtle Beach and at the ECU Weightlifting Open in Greenville.  Our CrossFitters represented well with Victoria and Megan taking 1st, Tim and Pete taking 2nd, and Andy and Rusty taking 4th.  Our weightlifters did an equally impressive job too with Destine, Kera, Heidi, Matt W, Logan, and Roy all setting lifetime personal records on their totals.  Heidi, Kera, and Destine all had PR clean and jerks as well.  We are super proud of all of you for doing such a great job of representing your gym!  Keep up the great work!


This week we will take a break from much of the heavy barbell work to give your body a little change.  I'm working on the next block of training which will begin next week.  Don't expect drastic changes, as we will never deviate from the basics that make up our foundation, but I do always like to hear your input!  I think enjoyment is a very important and sometimes overlooked factor in any training program.  Working out should be fun!


If you are interested in really taking your strength to the next level or improving your weightlifting skills, today would be a great day to check out our weightlifting program, as we are beginning a new training cycle!



WOD:

Rear-foot elevated split squat
4x10 Each leg (add weight with barbell in back squat position)

DB or KB Bent-over row
4x10 (1 second pause at most contracted position)

*Do these two exercises as a super-set.


then


50-40-30-20-10

Wall balls
300 m  Run


then

4x10-15 Ab wheel roll out or Hollow rock



Comp:

There won't be any competition workouts posted this week.  Follow the daily WOD and supplement with some work on your weaknesses.  This would be a great time to get your strength up by following the weightlifting program for the next 4-8 weeks!  


Weightlifting:

Power, Squat, and Swole Cycle 

The next 4 weeks will be aimed at really building that leg strength and transferring it into your pull.  We will be doing lots of volume on squats, power cleans, and power snatches.  Keep your weights low this week.  Especially during week 1, the weights should feel somewhat light and you should be moving flawlessly and fast.


Power snatch

5x3@65-70%


 

Snatch pull (2 sec pause @ knee)

5x3@90%


 

Pull-ups

4x5


 

5 rounds:

10 Inverted rows

15 KB Swings

 










Sunday 4/26

Posted on April 26, 2015 at 11:00 AM Comments comments (0)
Open gym 11-1

Friday 4/24

Posted on April 24, 2015 at 12:30 AM Comments comments (0)




Good luck to our athletes competing this weekend!  We have a group of CrossFit athletes traveling to Myrtle Beach to compete in the Vengeance Games, and a group of weightlifters traveling to Greenville to compete in the ECU Pirate Weightlifting open.  You guys have trained hard, and we know you will represent in true PCCF fashion!


Saturday:

Open gym 9-12

WOD @ 10:00

Strength class @ 11:00



Friday's WOD:


OTM 20 minutes:

Odd minutes: 2 Power cleans@ 75%+

Even minutes: 2 Box jumps (focus on full extension!)


then


15 minute AMRAP:

5 Pull-ups

10 Push-ups

15 KB Swings


Comp:


Friday:

5 rounds at a moderate pace:

5 pull-ups

10 push-ups

15 KB Swings


Saturday:

Game day!





Weightlifting:


Friday:  Bar work and mobility


Saturday:  Game day!


Thursday 4/23

Posted on April 22, 2015 at 10:55 PM Comments comments (0)


Open gym
7-11 am
2-8 pm

Community WOD @ 6 pm

Strongman class @ 7pm



Weightlifting:

Front squat (3 sec pause)
-Work up to a set of 2 @ ~85% effort

GHD Extensions
4x10


Wednesday 4/22

Posted on April 21, 2015 at 11:35 PM Comments comments (0)


WOD:

Deadlift

-Build to a heavy single


*Don't get carried away with trying to hit a huge PR, and don't go chasing a number.  Do go as heavy as you can without sacrificing the quality of your movement.  Come to training today with a positive, aggressive mindset.  Get tight, pull hard and fast.  Happy lifting!


then


10 minute AMRAP:

10 Toes to bar

10 Wall balls



Comp:

Clean pull

5x2@110% (3 sec descent)

+

Vengeance Games WOD 1

+

Metcon from daily WOD


Weightlifting:

Snatch

3x1@80%


Clean and jerk

3x1@80%


Snatch pull

4x2@110% (3 sec descent)


Bent-over rows

4xc5




Tuesday 4/21

Posted on April 21, 2015 at 12:25 AM Comments comments (0)


WOD:

Power Jerk
-Build to a heavy set of 3, then 2x3@90%


then


5 rounds:

100 ft. Kettlebell overhead carry (KB in each hand)
Max reps L-pull-ups or Banded pull-ups + 20 Hollow rocks
20 KB Swings


Optional:

12 minutes on Assault bike (30 sec on / 30 sec off)
*Record total number of calories



Comp:

Follow daily WOD

+

12 minutes on Assault Bike (30 sec on / 30 sec off)
*Record total number of calories


Weightlifting:

Back squat (3 sec pause)
5 RM, 2x5@85%


Push press
3 RM, 2x3@90%


Muscle snatch
5 RM, 2x5@90%

Monday 4/20

Posted on April 19, 2015 at 9:10 PM Comments comments (0)



WOD:

Back squat (3 sec pause)
3 RM, 2x3@85%


then

5 rounds for time:

5 Hang Cleans @ 155/105 or 70% 
10 Burpees
Run 300 m (stop sign and back)

Rest 2 minutes between rounds.



Weightlifting:

Snatch
-Work up to opener

Clean and jerk
-Work up to 90%

Clean pull
4x2@110% (3 sec descent)

Pull-up
4x5

GHD Extension
4x15


Sunday 4/19

Posted on April 19, 2015 at 9:50 AM Comments comments (0)
Open gym 11-1

Friday 4/17

Posted on April 16, 2015 at 11:45 PM Comments comments (0)


Saturday:

Open gym 9-1

WOD @ 10:00

Strength @ 11:00



Friday's WOD:

OTM 20 minutes:

Odd minutes:  2 Power snatches @ 70%+

Even minutes:  2 Box jumps*


*Jump as hard and high as you can!  Focus on getting to full extension during the take-off portion of the jump.


then


5 rounds: (complete in under 20 minutes)

Max reps dead-hang pull-ups

1 Sled push

*Record your total number of pull-ups


Comp:

Follow daily WOD

+

5 rounds:

Run 400 m

Rest 3 minutes



Weightlifting:

Friday:  Rest day


Saturday @ 10:00

This will be our last day to go heavy before the meet, so bring your A game!

Snatch 
-Heavy single

Clean and jerk
-heavy single

Back squat (3 sec pause)
3 RM, 2x3@90%





Thursday 4/16

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


Open gym
7-11 am
2-8 pm

Community WOD @ 6 pm

Strongman @ 7 pm


Weightlifting:

Front squat (3 sec pause)
-Build to a heavy double


Pull-ups
4x5

Wednesday 4/15

Posted on April 14, 2015 at 11:30 PM Comments comments (0)


WOD:

Deadlift
4x2@90% of 3 RM from 3/30


then


For time:
Row 1 k
60 Wall balls
30 Burpees


Comp:

Follow daily WOD


Weightlifting:

Snatch 8x1@80%
*One minute rest between lifts.

Clean and jerk
8x1@80%
*One minute rest between lifts.

Clean pull
8x2@110%
(3 sec descent)

GHD Extension
4x15


Tuesday 4/14

Posted on April 13, 2015 at 10:40 PM Comments comments (0)


WOD:

Power jerk
Build to heavy set of 3; 2x3@90%


then

Complete 4 rounds:

Max reps HS push-up (Scale with strict press)
200 ft. Farmer's Carry (start at big garage door, go to curb at start of run route)
Max reps L-Pull-up (Scale w/ band + 20 hollow rocks)
30 KB Swings


Weightlifting:

Back squat (3 sec pause)
5 RM, 2x5@90%

Push press
3 RM, 3x3@90%


4 rounds:
8 HS push-ups
Max reps banded tricep pressdowns

Monday 4/13

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



The 2015 PCCF Open has reached it's conclusion!  It's been fun watching you all push yourselves and support your fellow athletes through these workouts over the last 6 weeks.  I am proud that so many of you chose to compete. Competition takes guts.  Your strengths, as well as all of your weaknesses and shortcomings, are put on display for everyone to see. There is no hiding.  There is no denying when you mess up.  You might even fail.  


To me, this is what competition is all about.  Win or lose, this vulnerability and risk of failure offers us a true glimpse at ourselves.  It forces us outside of our comfort zone, where growth occurs.  It can fuel us to reach our true potential.  Many of you were forced outside of your comfort zones by this competition and are now stronger for it.


If you had some frustrating performances along the way, don't let it get you down.  Learn from it.  Maybe you identified some weaknesses that need to be beat into submission.  As always, your coaches are a great resource and can provide you with some ideas for how to approach these weaknesses, but ultimately, it is you that has to want it and you that has to do the work.  Today is a new day...and another opportunity to do something great.  Get after it!

-Keith






WOD:

Back squat (3 sec pause)

3 RM, 2x3@85%


then


Complete 3 rounds for total reps:

4 min of work / 2 min of rest:

3 Hang cleans 185/105 or 65%

6 Push-ups

9 Toes to bar (Scale with V-ups


*When you begin the next 4 min AMRAP, pick up with the exercise and rep where you left off on the previous round.



Comp.:

Train with your Vengeance Games partner on Tuesday!  You guys will be doing WOD 3!

Follow daily WOD 

+

10 minutes on Assault bike

30 seconds on / 30 seconds off

*Go for max calories.



Weightlifting:

We will be cutting back on the volume somewhat this week.  Don't worry if the workouts feel somewhat easy compared to what we've been doing.  Your body will begin to recover from all the work we've done.  Stay focused.  Start visualizing yourself on the platform in a meet setting.  Make every lift count.


Snatch

-Work up to 90%


Clean and jerk

-Work up to 90%


*Get 6-8 lifts in working from 75-90% for both lifts.  Focus on quality and speed.


Snatch pull

8x2@110%

(5 sec descent)


Weighted pull-up

4x5


Sunday 4/12

Posted on April 12, 2015 at 9:00 AM Comments comments (0)
Open gym 11-1

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