There is going to be a competitors meeting today, upstairs, at 9:30am. This meeting is for all current competitors and any current member who might be interested in joining the comp track. If you are thinking about competing in the sport of CrossFit in 2019 or even 2020 then this track of programming is built to help you reach your goals.
Our competitors always take part in normal Port classes but are programmed an extra strength, an additional skill or more conditioning work daily with the purpose of exposing you to all the challenges one might face in a CrossFit competition. We typically workout 5 days a week with rest days on Thursdays and Sundays and we have a competitors slot at 10am on Saturdays where we typically do our partner workout for the week. The added volume is no more than 30 to 45 minutes and can be anything from lifting to gymnastics, conditioning to skill work. If this might be something you’d like to add in please make sure you carve out 30 minutes to attend this meeting.
If you have any questions before Saturday, don’t be afraid to ask. Find me in the gym, or shoot me a message.
Warm-up
Spend 2 minutes in Z1
Then, 2 rounds
15 OHS with PVC
5 spiderman
15 strict press
5 inchworms with an opposite toe touch
15 ring rows
1:00 pigeon hold each side
Mobility
Keg drill and PVC mobility
Strength
OHS – find a heavy triple with a :02 pause in the hole.
Easily one of the most frustrating movements with a barbell because of how many of the general physical skills it requires you to be good at. Those 10 words in the men’s bathroom are more than just a funny way of reminding you to be clean while using the toilet. It is what shapes our methodology at The Port when it comes to our programming. On a movement to movement basis, daily, weekly and monthly, we aim to train and get better with our cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. Think about any movement we do, it requires you to demonstrate proficiency in at least 5 of those skills. The overhead squat requires you to be good at all of them. The trick to getting better is finding out which one is your limiting factor and working on improving that general skill.
WOD
“Chowder Fest”
21-18-15-12-9-6-3
T2B
Burpees
200m run after every round
This is a fun one. Break up the T2B early but look to go unbroken as the rep scheme becomes more manageable. Treat the burpees like you would the run. Completing a 200m run doesn’t mean you sprint out of the gate and slow down as you go, you come out of the door and find your bearings, as you start to catch your breath you settle into a pace. Do the same thing with the burpees. Don’t try to crush the first 3 or 5. Find a pace from the very beginning and check off rep by rep.
