Workout of the Day


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Sunday 11/23

Posted on November 23, 2014 at 9:10 AM Comments comments (0)
Open gym 11-1

Friday 11/21

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



Saturday:

Open gym: 9-12

WOD @ 10:00

Strength class @ 11:00


Friday's WOD:

Overhead squat

-Work up to a heavy double with a 2 second pause in the bottom; make small jumps and get in at least 5 total sets


Bent-over row

4x8


6 Rounds for time:

5 Hang cleans 155/95 or 65% of best clean

5 Box jumps 24/20


Weightlifting:


Friday:

Snatch pull + Snatch + OH squat

-Heavy single, 3x1@90%


Clean pull + clean + 2 jerks

-Heavy single, 3x1@ 90%


Saturday:

Push press

8 RM, 95%x8, 90%x8


Back squat

5 RM, 95%x5, 90%x5


Clean deadlift

5 RM


Bench press

5 RM, 95%x5, 90%x5


Thursday 11/20

Posted on November 19, 2014 at 11:45 PM Comments comments (0)

Today is the last day to order a hoodie!

Port City CrossFit Hoodie:

http://www.customink.com/signup/bwl92bih


 

Port City Barbell Hoodie:

http://www.customink.com/signup/bzwvr261



Open gym 

7-11 am

2-8 pm


No Community WOD today.  We will bring it back after Thanksgiving.


Strongman class @  7 pm

Weightlifting class @ 6 pm



Weightlifting:


Thursday


 

Front squat (1 sec pause)

5 RM, 95%, 90%

Assistance work as needed

 



 

Friday


Snatch pull + Sn + OHS

-Max

 

Clean pull + clean + 2 jerks

-Max

 



Wednesday 11/19

Posted on November 18, 2014 at 11:05 PM Comments comments (0)


WOD:

Walking lunges

4x10 each leg

*add weight with barbell in front rack


 

5 rounds:

8 inverted rows

*Hold 2 seconds with chest at bar.  Set-up with your body as close to parallel to the floor as possible.

15 Hollow rocks


 

5 rounds:

60 ft. OH barbell carry

*Clean and push press the weight to the overhead position, then walk from one end of the mats to the other.  The weight you use should allow you to cover this distance under control, and without setting the bar down within each round.  



Weightlifting:

Hang snatch (from power)

2 RM, 3x2@90%


 

Clean and jerk (from power)

(2+2) 2 RM, 2x2@90%


 

Clean pull (3” def.)

4x2@95%


 

Bent-over row

8 RM, 95%x8, 90%x8


 

Squat jump

3x8

 


 


Tuesday 11/18

Posted on November 17, 2014 at 11:50 PM Comments comments (0)

Last day to order a hoody is Thursday!


Port City CrossFit Hoody:

http://www.customink.com/signup/bwl92bih


 

Port City Barbell Hoody:

http://www.customink.com/signup/bzwvr261


WOD:

Handstand push-up (scale with 5x5 strict press)

5 sets of max reps

*Don't go until failure.  Do as many quality handstand push-ups as you can with as much depth as you can.

We will have Brandon, a gymnastics coach, here for the 6 and 7 classes to assist in learning the handstand.  Today is a great day to learn it if you have never done one!


then


RDL

4x8 (Find a challenging, but doable weight.)


4 rounds (not for time):

10 Push-ups (add weight if possible)

15 KB Swings (these should be heavy!)



Weightlifting:

Behind the neck push press

5 RM, 95%x5, 90%x5


 

Back squat

8 RM, 95%x8, 90%x8


 

Bench press

5 RM, 95%x5, 90%x5


 

RDL

3x8


 

Hip thrust

3x8

 








Monday 11/17

Posted on November 16, 2014 at 11:10 PM Comments comments (0)


You have until Thursday night to order one of these hoodies!  These are high-quality, Champion 50/50 hoodies.  These are nice and should fit great!  Follow the sizing chart on the link. They are pre-order only!  We also have them with "Port City Barbell" on the back for you weightlifters.  Follow the link to sign-up.  Payment will automatically be added to your account unless you let Keith know otherwise.  If you do not have an account, please arrange payment by other means no later than Thursday night.  Thanks!

Port City CrossFit Hoody:

Port City Barbell Hoody:


Awesome job on the benchmarks last week!  Overall, we saw a ton of progress in the last 10 weeks!  No surprise, you guys kick ass!

This week we will be taking a break from a lot of the heavy lifting to give your body and mind a little rest, and to work on a few areas that most of us can improve, such as our upper back strength and glutes!  Don't think it's going to be easy!



WOD:

Rear foot elevated split squat (Add weight with KB in goblet hold)

4x10 each leg


 

Chest to bar strict pull-up (2 sec. hold at top)

4x max reps

*scale w/ bands


 

Seated barbell hip thrusts

(2 sec pause @ top)

4x8


 

Single-arm rows

4x8 each


 

Reverse sled pull 

4x100 ft.



Weightlifting:

Snatch push press to OHS

6x(2+1) +3% over last week


 

Hang snatch from knee

6x2@85-90%


 

Clean and Jerk

6x2@75-80%


 

Snatch pull (3” deficit)

4x2@95%


 

Box jumps

4x5

 


 




Friday 11/14

Posted on November 13, 2014 at 9:35 PM Comments comments (0)


Saturday:

Open gym 9-12
WOD @ 10
Strength class @ 11

Sunday:
Open gym
11-2
Strongman class @ 1


Friday's WOD:

Clean
-Find your 1 RM


then


Tabata

KB Squat 53/35
Burpee

*Take 1 minute rest between squats and burpees


Weightlifting:

Saturday

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

Push press
8 RM, 95%x8, 90%x8

Clean deadlift
5 RM, 95%x5, 90%x5

Assistance work as needed


Thursday 11/13

Posted on November 12, 2014 at 9:35 PM Comments comments (0)


We have hoodies designed!  These will be black Champion 50/50 hoodies with white letters.  Follow the link to see the design and preorder!  Please preorder and arrange payment with Keith by Thursday 11/20.  We will have a Port City Barbell option for you weightlifters. That link will be posted soon.

http://www.customink.com/signup/bwl92bih


Open gym

7-11 am

2-8 pm


Strongman @ 7 pm


*No community WOD today!  It will be back next week!*



Weightlifting:

Thursday

Front sqaut (1 second pause)

5 RM, 95%x5, 90%x5


Pick two assistance movements that you need the most.



Friday

Snatch pull + Snatch + OH Squat

-Build to a max, then 3x1@85%


Clean + 2 Jerks

-Build to a max, then 3x1@85%



Wednesday 11/12

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

Thanks to all who came out to help us celebrate Veterans Day and the Marine Corps Birthday last night!

Veterans Day is something that I hold very close to my heart. It is a day that I reflect upon how fortunate I am to have served with some of the greatest men and women I will ever know.

 

It is a day, like everyday, that I think about my brothers and sisters who didn't get to come home again. Their sacrifice is a constant reminder of just how precious and short life really is. It is a reminder that we should make the most of every day we have, if not for ourselves, at least to honor them.

 

It is also a day to be thankful. Thankful that we have the ability to pursue our passions and dreams because others have sacrificed for us.

 

For me personally, leaving the Marine Corps was not an easy choice. I knew I would miss the people I worked with and the meaning I drew from my work. It was also not an easy transition. The high hopes I had for life as a civilian actually took several years to reach.

 

At first it was a struggle. It was a struggle to know where to go next. It was a struggle to find where I fit in. It was also a struggle to make ends meet. Luckily, I had great friends and family as a support system. They gave me the help and guidance that carried me through the hard part. Through CrossFit and weightlifting, I also had an outlet for stress.

 

These are things a lot of combat vets don't have. On top of this, I have seen many close to me struggle with the mental stress of multiple deployments and some of the experiences that come with living in a war zone for months on end. PTSD is real, and it effects everyone differently. We may also have different ways of dealing with this stress, but I have always been a firm believer that exercise is one of the best routes to a calm and focused mind.

 

So now, I feel like it's my turn to give back. In this gym we have all of those things that can help someone to find the right direction or just stay on track. We have a community of people who care for one another and support each other on a daily basis. We also have an environment that motivates people to grow and improve.

 

If you are a combat vet, dealing with the same struggle. You have a home here. No charge. No questions asked. We just want you to come be a part of something good.

 

Tony at CrossFit Wilmington started giving free memberships to combat vets a few months back. The more I thought about it, the more I realized, it's just the right thing to do.

 

So to all of you warriors out there who gave so much, know that you have a home here any time. Thanks for doing what you do.

Please spread the word to anyone you know that could benefit from this.

-Keith


WOD:

Today we will work on refining the pull of the clean as well as some other assistance work.  Firday we will go for a 1 RM Clean and finish out benchmark week with Tabata kb squats and burpees.  It's been fun watching you guys set lots of PRs so far this week!  Don't worry if Monday and Tuesday seemed a little easy for you.  Once in a while, your body needs a break from the stress of high volume training.  We will be back at it next week!

Clean pull
5x2@100-120% of best clean

*Use this to work on hitting perfect positions.  Don't get too carried away with the weight.


then


Jump squat
4x8

*Use around 25% of your best 5 RM back squat.  This should be light!  Less is more.  The bar will be on the back, as if you were going to perform a back squat.  Squat down as you normally would, but explode up.  Get the most extension possible and get as high as you can!  Descend under control immediately into the next squat.


then


4 Sled pushes


then

Weighted plank

5x30 sec.

*Find a weight that is challenging to hold for 30 seconds.

 



Weightlifting:

Hang Snatch (from power)

2 RM, 3x2@90%


 

Clean (from power) and jerk

(2+2) 2 RM, 3x2@90%


 

Clean pulls

4x2@103%


 

Bent-over rows

10RM, 95%, 90%


 

Squat jumps

3x8

 



Tuesday 11/11

Posted on November 10, 2014 at 11:35 PM Comments comments (0)

*No 10 am class today.  Sorry for the inconvenience!*

Join us today as we pay tribute to out nation's veterans and celebrate the Marine Corps Birthday.  Today's WOD will consist of a modified version of the Marine Corps PFT, which happens to be two of our benchmarks.  Feel free to bring a friend to the 7 pm class, as we are opening this up to anyone who wants to participate.  After the 7 pm WOD, we will have a brief ceremony.  There will be BBQ from Jackson's Big Oak Barbecue, as well as a celebratory birthday cake made by Crista.  (Thanks Crista!)  Feel free to come for the WOD, ceremony, or both.  See you then!


WOD:

Max reps of dead-hang pull-ups

or

Max time of flexed arm-hang
*Hold chin above bar for as long as possible. 

then

Max reps of sit-ups in 2 minutes
*Partners are allowed to hold feet

then

Run 1 mile for time


I realize this WOD is not incredibly challenging.  That's ok.  Give all three events your absolute max effort.  Either enjoy giving your body a break after this, or if you feel the need to get in some extra work, you are free to do so.


Weightlifting:

Press from split

4x5


 

Push press

5 RM, 95%x5, 90%x5


 

Squat

10 RM, 95%x10, 90%x10


 

Bench press

10 RM, 95%x10, 90%x10


 

Hip thrust

3x8 w/ 2 sec pause

 


Monday 11/10

Posted on November 9, 2014 at 10:35 PM Comments comments (0)


On this day in 1775, the United States Marine Corps was born.  Happy 239th birthday, Marines!
Here is one of my favorite pictures of my Recon team, Hunter 2/3.  This was taken outside of Fallujah, Iraq around 2007.  You might not be able to tell by the picture, but we are each carrying about 150 lbs of ammo, armor, radios, weapons, water, and food.  These are four of the most bad ass dudes I have ever known!  Together, we fought, sweat, bled, laughed, and survived by having each others' backs.  We look back on these times as some of the best and worst of our lives, but nonetheless, these times defined who we are today.  These guys also helped to fuel the idea of what would become Port City CrossFit.

Tomorrow (Tuesday), we will be having a Marine Corps Birthday / Veterans Day Celebration at the gym.  Any and all are welcome to join the 7 pm class, as we tackle a modified version of the Marine Corps physical fitness test, which also happens to include our benchmarks of max pull-ups and a one mile run.  Afterwards, around 8 pm, we will have food and a brief ceremony with a cake cutting.  Please encourage any Marines or other veterans you know to join us.  


Monday's WOD:

This week brings us to the end of our training cycle, which means we will be testing some 1 rep maxes.  This is an exciting day for all of us, as many of you have made some really good progress in the last 10 weeks. Push yourselves tomorrow, but be smart.  It's not worth letting yourself get into bad positions just to squeeze a few more pounds onto a PR.  As always, the quality of your movement should be your emphasis.  Only move up as this quality allows.  As I always say, live to fight another day.

Today, we find a 1 RM on the front squat and bench press.  This is 'all' we are going to do today as going heavy on these lifts is quite taxing, and I want everyone to be able to focus their time and energy on these two lifts.  If you are concerned that there is no "cardio" portion today, be patient, there will be plenty this week.  If you are really dying to break a sweat, feel free to take a sled for ride...or 5.


Some things to keep in mind:

-Don't miss any meals today!  (Hint:  You should never skip meals anyways!)
-Visualize a strong lift before approaching the bar.
-The best way to make a lift is to fight to keep good positions.
-Communicate with your spotter prior to the lift.
-If you set a PR, great!  If you don't, it's not the end of the world!  There will be more chances to get stronger.
-Training is a journey.  This is one day in that journey.  Take it for what its worth.
-Have fun!  Be safe!

*Also, if you have been with us for less than a month, today will be a little different for you.  We are not going to have you go for any all-out maxes.  Rather, we want you to work up slowly, in sets of 5, to a weight that is challenging, but reinforces good movement patterns.  


WOD:

*One and done rule is in effect today!  Once you miss, you are done!  This doesn't mean go until you miss either.  This is for your safety.  Also, we don't get better by missing lifts.  We get better by making them.  

Front squat
1 RM

Bench press
1 RM


Weightlifting:

Snatch Push Press to OH Squat

6x(2+1)@90% of snatch


 

Hang Snatch

2x3@80%

6x2@85%


 

Clean & Jerk

6x2@75-80%


 

Snatch Pulls (3 sec pause)

4x2@105%


 

Box jumps

4x5@85% of max height

 











Sunday 11/9

Posted on November 9, 2014 at 9:35 AM Comments comments (0)
Open gym 11-2

Friday 11/7

Posted on November 6, 2014 at 11:05 PM Comments comments (0)


Saturday:

Open gym
9-12

WOD @ 10:00

Strength class @ 11:00


Friday's WOD:

Dress like an animal today!

Front squat (3 sec pause @ bottom)
-Work up to a heavy single; no misses


then


5 rounds:

5 Box jumps 
10 Handstand push-ups (Scale with strict press)
Run 300 m 


Weightlifting:

Friday:
Max out complexes posted yesterday if you didn't already

Saturday:
Push press
10 RM, 95%x10, 90%x10

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

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

Clean deadlift
5 RM, 95%x5, 90%x5

Thursday 11/6

Posted on November 5, 2014 at 11:45 PM Comments comments (0)


*Community WOD @ 6 pm.  Bring a friend!  Free for everyone!

Strong man class @ 7 pm

Open gym
7-11 am
2-8 pm


Weightlifting:

This workout can be split up across Thursday and Friday.  If you wish to split it, do the squats and two light accessories of your choice on Thursday.  Do the complexes on Friday.  I will be in the gym around 3 on Friday to max out my complexes.  Feel free to join!  -Keith

Snatch Pull to Snatch

-Heavy single, then 3x1 @ 90%


 

Clean + FS + Jerk

(1+2+2)

-Heavy single


 

Front squat (3 sec pause)

5 RM, 95%, 90%


Choose two accessories:

Sott's press

Press from split

Hip thrusts

Jump squats

Box jumps

Death march

Single-leg squats

 



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