First of all, we sent 4 teams to “Not your Average Joes” and every single one of our athletes left it all out on the floor. They gave it everything they had, represented The Port with the highest integrity and all had smiles on their faces while they did it. I couldn’t be more proud of you. But as there is with all competitions, at the end of the day there must be a winner and two of the top three teams just happen to call The Port their home. Team DragonFly (Tom M., Coach Tom, Mandy and Kara) took second place and Team Jalapeno Bussiness (Dilan, Garrett, Picca and Anna) took first. Awesome job guys! Congratulations.
Secondly, today is Sophie’s birthday. Make sure you give her a big hug because we all know she deserves it. She works her tail off for this place and doesn’t ask for anything in return. We all hope you have an amazing day Sophie.
Warm-up
Sign into Wodify and spend 2 minutes in Z1
Then, 3 rounds
10 Russian KB swings
10t KB push press with pause OH
10 goblet squats
Mobility
Front squat mobility – quads, ankles, wrist and front rack
Strength
Front squat – find a 2RM with :02 pause in the hole
We add pauses in our strength pieces for two major reasons.
1. It requires exponentially more core engagement. Because the actual rep is longer, maintaining good form throughout priories controlling the lift through the midline. Breathing here plays a major role.
2. It decreases volume. Less weight on the bar, less stress on the body. This puts much less strain on the CNS and therefore allows us to increase volume and intensity in other places in the programming.
WOD
“Bussiness as Usual”
On a 15:00 running clock
From 0:00 to 5:00
800m row
ME front squats (155/105#)(115/75#)
From 5:00 to 10:00
Rest
From 10:00 to 15:00
800m row
ME power cleans
So 2 min AMRAPS here, both start with a 800m row and finish with a max effort on a barbell. The first will end with front squats and the second will end with power cleans. The goal isn’t to get the same amount of reps because the movements are so different, but you could challenge them and see if they could possibly get the same amount of time on the bar.
Accessory Work
5 rounds
30t banded wood-chops
:30 hollow hold
