WOD – Wednesday 3/28

Don’t forget. Last week to sign up for PortSwole.

PortSwole is a program aimed to give you a break from the high intensity, high impact movements of CrossFit. With the summer approaching and the grueling Open just ending, PortSwole will keep you in the gym working towards being fit but with a slightly different goal. This program will replace a lot of the full body movements like the Olympic lifts, thrusters, wall balls and burpees exercises and instead focus more on unilateral and single joint movements. Front rack lunges, weighted step-ups, single arm presses, bicep curls and tricep extensions are a few examples. This specialty course will get you strong, tone, sculpted and ready for the beach season!

Those who sign up for PortSwole will receive their weekly programming on Sunday which includes 3 days of training. This programming can be completed during open gym hours or during classes as long as you’re not a distraction. There will be a generic warm-up and short mobility piece each day, but the lifting period will take anywhere between 30 and 45 minutes. It’s expected that you will be replacing the daily WOD with PortSwole on the days you go in to train. Helpful videos will be included in the email and any questions you might have can be asked in the PortSwole forum on Facebook or in an email to me.

If you need help or would like to lift with a coach’s supervision the normal PortFit hours can be scheduled (8am on Tuesdays/Thursdays and 5:15 on Thursday) as a meetup time. Just shoot me an email that you would like to meet. I encourage the PortSwole participants to lift together, but all of these movements can be done by yourself and none will require a spot because percentages will always be between 60 and 80%.

If you are interested, please shoot us an email so we can reserve you a spot.

6 Weeks – 3 days of programming each week


Sign into Wodify and spend 2 minutes in Z1
Then, grab a DB and complete 3 rounds
10 strict press left side
10 OH walking lunges left side
10 strict press right side
10 OH walking lunges right side
10 ring rows

Banded shoulder mobility

A1. OH complex – 1 strict press + 3 push press; 6 sets at 80 to 90% of 1RM press
A2. Weighted chin-ups – 5×5
Superset. No rest between A1 and A2, up to 2 minute rest after.
Notice that they are chin ups, so switch the hands making sure the palms are facing in, just around shoulder width.

“What about Us?
6 min AMRAP
15/12 cals row
15 push-ups
Rest 4:00 and repeat
Goal is to put in a good effort in the first AMRAP, holding a SMART pace so you can recover and then repeat the workout getting the same amount of round and reps. Your score is not as important as your consistency, so pacing and planning is huge here.
Guys, coaches are going to be on your push-up performances today. Tight plank position, hips and shoulders moving together, full ROM, only the chest hits the floor at the bottom, thighs never touch, fully locked out at the top. If you cannot hold yourself to these standards, make sure you work your way to the next step in the progression.

Accessory Work
Banded tricep push-downs – accumulate 100
Banded leg curls – accumulate 100t

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