Workout of the Day


view:  full / summary

Monday 7/28

Posted on July 27, 2014 at 10:25 PM Comments comments (0)

It's a new week and time to get after it!  This is now week 3 of our current strength program.  The weights should be getting a little heavier, but that's no reason to sacrifice position just to squeeze out a few more reps.  Today you will find some pull-up work in the WOD.  This will be scaled to each individual, but this scale is just an estimate.  These reps should challenge you, but you shouldn't have to kick and flail to complete them.  Also, we have in store a fun little buddy WOD for you today.  If you don't have a buddy, don't worry, it can be done solo.  Enjoy!


Anyone interested in improving their technique in the snatch and clean and jerk, gaining more exposure to the Olympic lifts, or just looking to get stronger is welcome to join in on the weightlifting classes that go on M, T, W, and Th at 6.  If you are specifically looking just for some extra technique work, Monday and Wednesday would be the best days for it.  


WOD:

*Skip the 70 swings today!  Don't worry, they will be back tomorrow.

Front squat

(Add 5-10 lbs over last week.)

Set 1 : max reps

Set 2 :  Drop the weight 5%, and do max reps; match or beat set 1

Set 3:  Drop the weight another 5%, and do max reps; beat sets 1 and 2


then


Every minute for 10 minutes:


Do the prescribed number of pull-ups


Use this scale to determine how many pull-ups to do each minute.  This is based off of how many pull-ups you could do in a max set.

16-20:  5

11-15: 4

7-10: 3

4-6: 2

1-3: 1


then


With a buddy:


10 minute AMRAP:

10 Burpees

20 KB Swings  72/ 53

*Only 1 buddy works at a time.  Split the work evenly.




Weightlifting:


Snatch

-Build to a max


Clean and jerk

-Build to 90%


Back Squat

3 RM, 95%x3, 90%x3


Sunday 7/27

Posted on July 27, 2014 at 8:20 AM Comments comments (0)
Open gym 12-2

Friday 7/25

Posted on July 24, 2014 at 10:40 PM Comments comments (0)


Congrats to these guys!  Lauren and Alan were married last weekend!  They met at Port City CrossFit nearly four years ago when they trained together at our first location.  They have since moved to San Diego, and we miss them dearly!


Saturday:

CF KIds @ 9 am

WOD @ 10 am

Weightlifting max out @ 10 am

Strength class @ 11 am



Friday's WOD:

Power clean and power jerk

2 RM

*This should be done as a power clean plus a power jerk, followed by another power clean and power jerk.  Get at least 8 sets of 2 done.  If you get to a 2 RM before 8 sets, back the weight off and continue.


then


5 rounds (not for time):

10 Weighted push-ups
10  Front rack walking lunges each leg






Friday 7/25

Posted on July 24, 2014 at 10:40 PM Comments comments (1)


Congrats to these guys!  Lauren and Alan were married last weekend!  They met at Port City CrossFit nearly four years ago when they trained together at our first location.  They have since moved to San Diego, and we miss them dearly!


Saturday:

CF KIds @ 9 am

WOD @ 10 am

Weightlifting max out @ 10 am

Strength class @ 11 am



Friday's WOD:

Power clean and power jerk

2 RM

*This should be done as a power clean plus a power jerk, followed by another power clean and power jerk.  Get at least 8 sets of 2 done.  If you get to a 2 RM before 8 sets, back the weight off and continue.


then


5 rounds (not for time):

10 Weighted push-ups
10  Front rack walking lunges each leg






Thursday 7/24

Posted on July 23, 2014 at 11:10 PM Comments comments (0)

Michael, warming up before taking 13th place in the nation!


Open gym:

6-11 am
2-8 pm

Weightlifting class @ 6 pm

Strongman class@ 7 pm


Weightlifting:

Clean
3 RM, 95%x3, 90%x3

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

RDL
4x5

Pull-up
4x5

Wednesday 7/23

Posted on July 22, 2014 at 8:35 PM Comments comments (0)


After a long weekend for us, coaching, competing, and spectating, it's good to be back!  I apologize for the jumbled WOD posts over the last few days.  I was updating the site from my phone, and it doesn't seem to carry the formatting over.

It was awesome having a team this year to represent Port City CrossFit on a national level.  If you have never been to a weightlifting meet, especially a national level one, it is quite an awe-inspiring experience.  From watching the men's 94 kg class snatch record  get broken three times in a row, to seeing a 14 year old boy clean and jerk 337 lbs...at a bodyweight of 136 lbs, it was all pretty amazing.  

It reinforced to me what an amazing piece of artwork and machinery the human body is.  It also reminded me of how fortunate I am that I get to work with so many people who share this enthusiasm for challenging their bodies and their minds on a daily basis.  The barbell and the gym offer us much more than just a way to stay in shape.  They provide us a network of like-minded people who seek something other than the easy way.  They offer us cold hard truth while at the same time rewarding us for our discipline and hard work.  In a society so wrapped up in finding a magic pill or secret formula, I feel incredibly lucky to have found that there are still people who want something better and are willing to work for it.

Now, let's train!


WOD:

Back squat

3 RM 

*Beat last week by 5-10 lbs.  Get at least 5 sets of 3 done.  For example, if you hit your 3 RM on your 3rd set, drop the weight 5-10% and do 2 more sets.


then


For time:

3 rounds, rest 3 minutes
2 rounds, rest 2 minutes
1 round, done

10 Hang power cleans  135/95*
10 KB Squats  53/35

*Use this weight or 65% of best clean, whichever is less. This weight should be light enough that the first 10 cleans can be done unbroken.



Weightlifting:

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


 

Split jerk

Back Squat

Push press

Over head squat




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



Rss_feed

Get Started Today!

Schedule your first intro session for FREE!

Call Keith @ (765)490-4167
or
E-mail us @ portcitycrossfit@gmail.com

Like Us!

Resources



Crossfit Kids