Workout of the Day


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Wednesday 10/22

Posted on October 21, 2014 at 10:55 PM Comments comments (0)


Community WOD tomorrow @ 6 pm

Bring you friends or family members that are interested in trying CrossFit!  This workout will use basic movements and be geared towards beginners.  


WOD:

Clean pull

5x3@100-120% of best clean


 

Pull-up

4x5


 

20-15-10-5

Hang Power clean 155/95

Burpee



Weightlifting:

Snatch

3x1 @ opener


Clean and jerk

Work up to opener


Paused front squat (3 seconds)

-Work up to the weight of your clean PR for a single


 


Tuesday 10/22

Posted on October 20, 2014 at 10:55 PM Comments comments (0)


WOD:

Bench press

10-8-6-4-2-1

*Start set of 10 around 85% of 5 RM


5 Single-arm BO Rows after each set


 

20 minutes:

Odd: 5 HSPU or strict presses

Even: 5 Toes to bar or 10 V-ups


 

5 rounds:

Run 300 m

Rest 2 minutes

 



Weightlifting:

Work on your mobility and work both lifts up to 65%.

Monday 10/20

Posted on October 19, 2014 at 10:25 PM Comments comments (0)


WOD:

Back squat

3 RM, (5x3; once you have reached your 3 RM, back off 10% and complete the remaining number of sets)


 

Complete 5 rounds:

Max reps pull-ups (*Scale with inverted rows)

10 Double KB squats

15 Double KB swings

Rest as needed



Weightlifting:


Snatch

-Work up to max


Clean and jerk

3x1@Opener


Back Squat

3 RM, 3x3@90%



 

 

 


Sunday 10/19

Posted on October 19, 2014 at 1:50 AM Comments comments (0)
Open gym: 11-2 Strongman @ 1 pm jungle rapids @ 3 pm Hopp's Supply Co @ 530 pm

Friday 10/17

Posted on October 16, 2014 at 11:40 PM Comments comments (0)


Great turnout for the Community WOD!  Thank you to all of you who encouraged or brought your friends!  We will have another workout like this next Thursday at 6 pm!


*NO SUPERVISED KIDS CARE TODAY*  Sorry for the inconvenience!


If you missed the nutrition class last night, and you need help, keep a three-day food journal, and e-mail it to me!  

Also, during the application portion of the class last night, I know I touched briefly on what a typical meal could look like...lean meat, a pile of fresh veggies, some healthy fat, and a portion of carbs suited to your goals and activity level.  This is a relatively simple approach that is easy for lunch and dinner...what I didn't talk in depth about though was breakfast!  As I have seen many people struggle to put together a healthy and sensible breakfast, I thought I would explain it a little here.

Breakfast is a very important meal!  It has a very large influence on our mood and energy levels for the rest of the day.  Although some people probably don't mind eating meat and a pile of veggies for breakfast, many of us wouldn't find that appealing.  This is what a good breakfast could look like:


Protein and healthy fat:

Scramble together or cook to your preference:

2-6 eggs (1 egg: Fat 5 g, Protein 6 g) (Free-range eggs will be higher in Omega-3)
1 Cup of spinach:  (Negligible amount of macronutrients, but full of other good stuff)
1 tbsp of grassfed butter

1/4-1/2 cup walnuts:  12-25 g of fat


Carbs suited to your goals / activity levels (Choose one):

1/2 cup blueberries:  10 g carbs
1 cup raspberries:     15 g carbs
1 avg size apple:       25 g carbs
Hashbrowns:             If you are trying to gain weight, add a pile of these to your breakfast!

Adding in a few strips of bacon here and there is fine!

Coffee:  Feel free to drink your coffee!  Just take it easy on the sugar and read the ingredient label on your creamer!  There's probably some nasty stuff in there!  Go for actual cream or half and half instead.


Try this breakfast!  If you are not used to eating a breakfast or you normally eat a massive chunk of carbs such as a bagel, this breakfast will make you feel like a million bucks!  The protein and fat in the eggs and walnuts will give you energy and make you feel full...probably all the way to lunch time!  This will keep you from snacking on junk or pigging out too much at lunch.  Also, remember, these are just examples.  This is my go-to breakfast!



WOD:

Front squat

3 RM (3x3)


then


 

4 rounds for time:

10 Power cleans 155/95 or 65%

10 pull-ups*

*(Scale number of pull-ups down if needed, 5 minimum per round, or use inverted rows)


then


Run 1 mile for time.

 

 




Weightlifting:

Friday:  Bar work and mobility

Saturday:  Mock meet at 10 am.  Be there.  Bring your coffee and C4.  Be ready to lift heavy.




Thursday 10/16

Posted on October 15, 2014 at 11:30 PM Comments comments (0)


Open gym

7-11 am
2-8 pm

Community WOD @ 6 pm  

Nutrition Class @ 7 pm  

Both the Community WOD and nutrition class are FREE and open to anyone!


Weightlifting:

Back squat (If you missed yesterday's squats)


Work both lifts up to about 70%.  Keep it light and focus on good positions and speed.  Saturday, we will run a mock meet, so come ready to lift heavy!

Spend your extra time working on mobility or practicing positions.  Don't go heavy.

Wednesday 10/15

Posted on October 14, 2014 at 11:25 PM Comments comments (0)


Don't forget!  This Thursday:

Community WOD @ 6 pm.  Bring a friend!  Everyone is welcome, and it's free!

Nutrition class @ 7 pm.  Don't miss it!  Also free for anyone who is ready to learn!


Also, we are bringing CrossFit Kids classes back!  Next Thursday at 4 pm.  This class is FREE and open to kids ages 6-10.


WOD:

Bench press

5 RM, 3 sec. descent (4x5)


then


 

In teams of 3, split the work evenly:

150 Wall balls 20/14

150 Toes to bar (If you don't have a toes to bar, do v-ups)

15 sled pushes (135 lbs / 90 lbs)

 



Weightlifting:

 

Snatch

10x1@90%


 

Clean and jerk

10x1@85-90%


 

Back squat

3 RM, 2x3@90%


Tuesday 10/14

Posted on October 13, 2014 at 11:40 PM Comments comments (0)


Don't forget to leave us a Facebook or Google review!  Wednesday is the last day to have your name entered in the drawing!


Thursday at 6: Community WOD, all are welcome!  Free of charge!

Thursday at 7:  Nutrition class; don't miss out!  All are welcome for this also!


Keith's birthday party has been moved to Sunday.  We will meet at Jungle Rapids at 3 pm followed by Hopp's Suplly Co at 5:30.


WOD:

OTM 15 min.:

2 Hang cleans (from knee) 
*Start around 70% and work up every 3 minutes as technique allows


then

With a buddy:

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

Double KB Swing 53/35
Burpee

*Both buddies work at the same time.  Both buddies do full amount of work.



Weightlifting:

Snatch pull

5x2@105%


 

OTM 15 min:

1 Power snatch@ 70%+


 

Snatch push press + OHS

(3+1) max


 

KB Strict press

4x5

 


Monday 10/13

Posted on October 12, 2014 at 11:15 PM Comments comments (0)


We've got lots going on this week!  

Monday:  Normal hours!

Tuesday will be a buddy WOD, and Wednesday's workout will be in teams of three!  Plan a team ahead of time if you would like, or we can match you up once you get to class.

Starting this week, Thursdays at 6 pm, we will be running a Community WOD.  If you have friends or family that are interested in trying CrossFit, bring them out!  It is free and open to anyone!  WODs will be easily scalable and suited towards beginners, but challenging enough for even a veteran CrossFitter.  We will keep this going as long as there is interest, so let's get a big turnout this week!

Also, this Thursday at 7 pm (after the Community WOD), there will be a nutrition class in the lounge.  This is for CrossFitters, weightlifters, those of you trying to lose weight, those of you trying to gain weight,  and anyone else that is interested in learning how / what to eat in order to meet their goals.  You may think that you have your nutrition dialed in, but I promise that you will learn something if you come to this class!  Over the years, I have seen many, many, people bust through plateaus with simple changes to their nutrition.  This class is FREE for anyone, so again, bring your friends / family.  Many gyms charge their members money to attend these types of classes.  This is FREE because it is that important, and I want you to have the tools you need to be successful.  

Also, you are all invited to my birthday celebration!  We will be kicking things off on Saturday at Jungle Rapids around 5 pm. After the go-karts and laser tag, there will be a dinner at Hopp's Supply Company at 7:30.  Please RSVP on the white board.

I think that is all!  There are some excellent workouts planned for this week!  I hope you all have a great week in and out of the gym.

-Keith


WOD:

Back squat
5 RM (Get at least 4 sets done)


then


Complete the following.  Your score is your total number of reps from all 4 rounds.:

4 min to complete:
300 m Run
Max reps HS push-ups or strict press

1 min Rest

4 min to complete:
300 m Run
Max reps pull-ups or inverted rows

1 min Rest

4 min to complete:
300 m Run
Max reps HS push-ups or strict press

1 min Rest

4 min to complete:
300 m Run
Max reps pull-ups or inverted rows




Weightlifting:

Hang snatch
1 RM, 4x2@80%+

Hang clean and jerk
1 RM, 3x2@80%+

Back squat
4x3 (Add 5 lbs.)

Pull-ups
4x5








Friday 10/10

Posted on October 9, 2014 at 8:20 PM Comments comments (0)

Saturday:

Open gym 9-12
WOD @ 10:00
Strength WOD @ 11:00

Sunday:
 
*NO OPEN GYM SUNDAY*  Sorry guys!  Open gym will be back next week!




Friday's WOD:

Bench press
5 RM, (3 second descent. Complete 4 total sets.)

4x5 Bent-over row

*Do a set of bent-over rows immediately following each set of bench press.


then


4 rounds for time:

10 Clean and jerks 135/95 or 65% of 1 Rm
Run 400 m



Thursday 10/9

Posted on October 9, 2014 at 12:40 AM Comments comments (0)


Open gym
6-11 am
2-8 pm

Strongman class @  7 pm


Weightlifting:

Back squat (Make up if you missed these yesterday)
5x3


Snatch push press + OH Squat
(3+1) Build to a max


Bent-over row
5x3


KB or DB bent-over row
3x10



Wednesday 10/8

Posted on October 7, 2014 at 10:25 PM Comments comments (0)


WOD:

Front squat
3 RM (Go for 3 RM on first set; get at least 4 sets; drop weight as needed for follow on sets)


Pull-up Volume

*Use the following scale. Match your max number of dead-hang pull-ups with the ranges given on the left. Complete the given number of pull-ups. Use several different variatons: palms away, palms facing, wide grip, fat grips, towel grip, grandfather clock grips. Break up as needed.

16-20+: 60

10-15: 50

7-9: 40

4-6: 30

2-3: 15

1: 10

0: 10-15x1 (jump and pull to up position; 3 sec neg. on the descent) or scale with 5x8 inverted row


Hollow rocks x 100




Sled push
6x100 ft.



Weightlifting:

Snatch

10x1@90%


 

Clean and jerk

10x1@85-90%


 

Back squat

5x3 (add 5 lbs from Monday)


 


 


Tuesday 10/7

Posted on October 6, 2014 at 11:25 PM Comments comments (0)


WOD:

Hang clean (from knee)
-Work up to a heavy single



then

"Diane"

21-15-9
Handstand push-up (*Scale with strict press @ 95/65)
Deadlift 225/135 (Scale with 65% 1 RM)




Weightlifting:

Sott’s press

5 RM, 


OTM 12 minutes:

 

2 Hang power snatches @ 70%+ of snatch 1 RM


 

 

Snatch pull

5x2@100%


 

 

Bent-over row

5x5


 

Pull-up

4x5

 




Monday 10/6

Posted on October 5, 2014 at 11:25 PM Comments comments (0)

 


Don't forget to leave us a Facebook or Google review! For your time, we will enter your name in a drawing for a free bag of protein!


WOD:


Plank in up push-up position

6 x 10 sec on / 10 sec off

*Contract your abs, glutes, and quads as hard as you can for 10 seconds during the plank.


Back squat

8 RM


Weighted pull-up

 5 RM


3 rounds:

1 min: kb squats 53/35

1 min: burpees

 1 min: tire flips

 1 min: box jumps 24/20

 30 seconds between each station

 

*Your score is your total number of reps completed.



 Weightlifting:


Snatch

 Heavy single (at least 8 lifts @ 75%+)


 Clean and jerk

 Heavy single (at least 8 lifts @ 75%+)


 Back squat

 5x3 (Use last 3x5 weight)


Snatch pull

 5x2@105%

 

 

 

 

 

 

 

 

 

 



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