PCCF weightlifters at the Bull City Barbell Open.
On Saturday, 7 athletes from Port City CrossFit competed at the Bull City Barbell Open weightlifting meet. Bradley, Heidi, Keith, Michael, Frankie, Jessica, and Kayla all represented Port City CrossFit well. Their weeks and weeks of hard training showed in their performance. Every lifter either won or placed second in their weight class, and Kayla received the best overall female lifter award. More importantly, these athletes all went out there with a positive attitude and gave it their absolute best...and had a good time doing it.
If you are interested in competing, be it weightlifting or otherwise, I highly recommend it. Training for a competition is a great way to help you set goals and take your training to the next level. Having a specific goal and date to reach it by can help to hold you accountable, as well as act as a motivator. It can also be very rewarding to see just what you are truly capable of. Besides these reasons, competing can be a good way to enjoy yourself by doing something positive with a group of friends.
I want say that for me personally, it was an awesome experience going to Durham to coach and compete with this crew. It was exciting to watch everyone step onto the platform and give it their all. The support for one another and spirit of this team is awesome, and everyone at the competition noticed it. It was also excellent to see fellow Port City CrossFitters make the trip to Durham just to spectate and cheer for their friends. Thanks for making this a great experience everyone!
Also, stand by for video footage. It will be available shortly.
Starting this week, we will be making some slight changes to the program. Wednesdays will no longer be a built in rest or recovery day. Instead, we will begin having a planned WOD for Wednesday. This is to help offer a broader range of workouts to choose from, based upon your goals.
Monday, Wednesday, and Friday workouts will generally consist of a strength movement such as squats, presses, pull-ups, deadlifts, etc. as well as a conditioning or "met-con" workout. Tuesday and Thursday workouts will be centered more around learning and becoming proficient in variations of the clean and jerk and snatch, just as we have typically done in the past. I would still highly encourage anyone and everyone to work to become more proficient in these lifts as they are a very valuable tool for your strength and conditioning goals.
Now, just because there are five workouts offered every week, does not mean it is a good idea to train hard five days in a row. Training five days in a row and maintaining any kind of intensity is unlikely and would probably be more detrimental to your progress than using one of these days for rest. Be smart. Listen to your body.
Dead hang pull-up
Move from each exercise to the next with as little rest as possible.
Rest 2-3 minutes between each round.
Clean the first press of every set.
Add weight as needed on pull-ups.
Use roughly 70% of 5 RM for your sets of 10, and work your way up from there.