WOD – Wednesday 7/18

Spend 2 minutes in Z1
Then, 3 rounds
10 push-ups
20 banded pull-aparts

Light banded mobility; rotational drills

A1. Bench press –
A2. Bent over row (BB) – 6×4; AHAP
2 heavy sets of 5. 2 heavy sets of 3, and then 2 heavy singles. Between each set of bench press, complete 4 heavy bent over rows with a barbell.

20 min AMRAP
200m farmers carry (53/35#)(44/26#)
20 box jump overs
20 DB snatches (50/35#)(40/25#)
KB’s can be used for the farmers carry. Box jump overs means everyone jumps, no burpee.

WOD – Tuesday 7/17

Spend 2 minutes in Z1
Then, 3 rounds
:20 HS hold
:20 hollow rocks
:20 shoulder taps
:20 of down dog push-ups

Coach led shoulder mobility

HSPU’s – complete 2 sets of 4 to 8 reps every :90 for 6 minutes total (5 rounds)
*build off last session 6/19
This is a building session. Meaning many have done this before. Attacking it with a purpose. Adding volume or increasing difficulty of movement. All reps should be strict. Remember, it is 2 sets in :90.

“Gold Package”
E5:00 for 25:00 total
500/400m row
3 rounds of C2B “Cindy”
3:00 of work max. So scaling the difficulty of Cindy, the reps per round, or even the distance of the row to allow yourself almost a full minute of rest. Most will finish the row in under 2:00, so you will have 2:00 to complete 3 rounds of 5 C2B, 10 push-ups, and 15 air squats. Moving the entire time will be critical, so scaling will be enormous.

WOD – Monday 7/16

Week one of the challenge is over and you guys put up some serious burpee numbers. Make sure you are entering your scores into Wodify for these challenges. They can be found in the WOD section. Week 2 is going to hurt a little more. This weeks challenge is going to be ME cals on the assault bike in :90. Make sure you pace this one out, or don’t and see if you can hold on. Can anyone get 90?

Spend 2 minutes in Z1
Then, 3 rounds
15 air squats
10 push-ups
5 pull-ups

The Port Squat Mobility Series

A. Back squat – 6×3; 70% and up
B. Warm-up deadlift to WOD weight
Whenever you get a rep scheme like a 6×3, determining where to start and what sets to count matters a lot. All 6 sets should be working sets and any time you think about working sets you must put 70% on the bar for them to count. Which means warm up to around 70% and then count that first set when you finally get there. Keep adding weight.

60 wall balls
40 burpee touches
20 deadlifts (275/185#)
*12 min CAP
We did this one in February. One round, AFAP. Look back and see how you did, what weight you used, and maybe how you approached it. I would look to go unbroken in this one. But can you hold on long enough? Go for broke on the wall balls, recover and pace out the burpees and then try not to put the bar down.

Accessory Work
Straight leg, weighted sit-ups – accumulate 60
Plank holds – accumulate 5:00

WOD – Sunday 7/15

600m class jog
Then, 2 rounds
10 jumping squats
10 walking lunges
10 broad jumps

Runner’s stretch series.
Standing stretch
Calf stretch
Side lunges, toe down and toe up

Death by 10m
EMOM you must complete the required work.
Min 1 – 50m must be done, which is 5 lengths.
Min 2 – 60m
Min 3 – 70m
How long can you last?

“Farmers Delight”
3 rounds
40 DU’s
200m farmers carry w/2 plates (25/15#)
10 T2B
No fingers in the middle of the weights. Only holding the weights from the top. Claw style. I know you hate these, but they are so good for you. Strong grip means healthy elbows and shoulders. However, grip might go so be prepared to break up those T2B early and often.

WOD – Saturday 7/14

1 more day to get your week 1 challenge scores in. A zero won’t help your monthly score. How about 30, can you beat 30?

Spend 2 minutes in Z1
Then, 2 rounds (one with PVC and one with BB)
10 Romanian (both feet on the ground, semi-straight legs the whole time) deadlifts
10 strict press
10 front squat/OHS
10 bent over rows

Keg drill
Pigeon drill

OHS – find a 5RM
Athletes still working on achieving full ROM or still lack the confidence with big weight OH, put something challenging on the bar and complete a 5 min EMOM, completing 5 OHS every minute.

“Master of my Sea”
16 min EMOM
Evens – 2 power snatches + 3 OHS
Odds – 15/12 cal row
Weight on the bar should provide a challenge but you should be able to complete the complex UB. The row should allow for :20 of rest. Very OHS bais which means if the movement isn’t there cleans and front squats can be subbed. As with any EMOM, rest is important. So listen to your coach and create a solid plan of attack.

WOD – Friday 7/13

10 minutes of tic tac toe battle of death

Box based mobility session

3 rounds, no rest b/n sets, 2:00 between rounds
A1. Banded Russian KBS – 20
A2. SL Romanian DL – 8e
A3. Ring rows – 10 w/feet elevated
GPP work. Really prioritize good, healthy movement over heavy weights. Find the tension in the KBS, make sure you are using your big muscles in the RDL’s, and make the ring rows as hard as possible while still achieving full ROM.

“Grass vs Clay”
14 min AMRAP
200m run
20t SA hang squat clean
20t S2OH
Athletes use 1 DB (50/35#)(40/25#) and complete 10 reps of each movement in each hand.
More unilateral work which requires a huge emphasis on core engagement. Hang squat clean will be tricky. So make sure you take the time to practice a few at lighter weights.

Accessory Work
Banded rotations – accumulate 100
Banded ab pull downs – accumulate 100

WOD – Thursday 7/12

How many burpees can you get in :90?

Spend 2 minutes in Z1
Then, 3 rounds
10 kip swings
2 wall climbs (as far up as comfortable)
5 Samson stretches

Full class mobility session

The pistol and its progressions
When you think about difficult movements, most of the top offenders require all 10 characteristics of fitness; speed, strength, power, agility, accuracy, balance, coordination, flexibility, endurance, and stamina. The pistol is a clear candidate for the hardest movement and it definitely requires a demonstration of all 10 characteristics.

Make sure you take the time to work through the progression tree for the pistol. Start with the easiest movement and walk yourself through each step; air squats – reverse lunges – box step-ups –lateral box step-ups – box pistols – pistols with a band – pistols using the rig – Rx pistols

Form is everything with pistols. As you get tired and form breaks down, the knee will start to come over the toes, and we all know that isn’t the way it should be. Be smart but hold yourself accountable, if you really start to lose your good form, simply scale the movement so you stay safe.

3 rounds, with your best bud
60/50 cals row
50 push-ups
40 pull-ups
30 pistols
20 HSPU’s
Scaling and more scaling. Make sure if you are modifying the HSPU’s make them a different and more difficult push than the push-ups.

WOD – Wednesday 7/11

Spend 2 minutes in Z1
Then, 2 rounds with a barbell
5 deadlifts
5 muscle cleans
5 press
5 back squats
5 good mornings
5 behind the head push press
5 bicep curls

Shoulder mobility

A1. Push press – 7×2; building to a heavy double
A2. Banded seated row – 5×10; heavy, heavy band
Push and pull. The rack position is so hard for this gym and terrible movement out of a bad front rack can be really dangerous. So let’s make sure we are mobilizing properly and prioritizing a good front rack before each lift.

“Swim Trunks”
8 min AMRAP
7 thrusters (95/65#)(75/55#)
6 burpee box jump overs (24/20”)
Use your big muscles and pace the entire workout. Or don’t and see if you can hold on.

Accessory Work
Banded tricep push-downs – accumulate 100
Banded alphabets – 2 times through each side

WOD – Tuesday 7/10

So today is the second day of our first week of this months challenge.
Week 1 WOD – Monday 7/9 to Sunday 7/15 – Max burpees in :90
You have :90 to complete as many burpees as you can. You can try this as many times as you want and you have until Sunday 7/15 to submit your score. Put on a loud song, start a clock and go get this one.

Spend 2 minutes in Z1
Then, 3 rounds
5 strict pull-ups
10 push-ups
20t walking lunges

Couch stretch
Ankle prep

A. Front rack lunges – find a 10RM then complete 1×10@90%
B. Warm up the deadlift
With A, lunges could be forward, reverse or even walking; up to you. Find a 10RM meaning 10 lunges total. Once you do, there is a drop set.

Single leg/arm work plays a huge role in our weekly programming because of how much it fits in The Ports methodology. How truly functional it is, but also how it transfers to your everyday lives. Almost everything we do outside the gym is single leg; running, hiking, and climbing stairs or ladders. This kind of training a ton more core engagement but also allows you to recover much faster than let’s say heavy back squats.

We will always squat and deadlift, but building unilateral strength is just as maybe even more important.

12 min AMRAP
20 wall balls
10 deadlifts (225/155#)(185/125#)
Pretty fast workout here. Going to look to go unbroken for most sets of the deadlift, however, that might require you to take a few more seconds of rest before you get back on the bar. Think about risk vs reward here. Would a couple more big breaths allow you to stay on the bar longer? Would it prove to be too detrimental later in the workout?

Ben Tweedie **July 2018 – Member in the Spotlight**

1. How did you come to be a part of The Port? What’s the biggest thing that has changed since starting?

I came to the Port 2 years ago looking for an exercise program that would help me with my overall fitness level as I was applying for a new job requiring several fitness tests. At the time I was doing CrossFit as a secondary means of exercise while seeing a personal trainer 2-3 times a week at a regular gym. I continued doing CrossFit while steadily weening off of the personal trainer regiment. It took a while, but I finally started coming into the Port more than 1 or 2 times a week. As I got better with the movements, the workouts became not only a little bit easier but a lot more fun.

The biggest thing that has changed since starting is how much I enjoy working out. I used to go to a regular “globo-gym” and would actually struggle to put together a good workout. There were a lot of days that really didn’t want to workout because I knew it was more of the same movements. The Port and Crossfit changed that. With the constantly varying functional movements, I actually looked forward to different workouts every day.

2. What your favorite kind of music to listen to while you workout?

Any kind of music that has high energy. And turn it up loud.

3. What is your favorite/least favorite CrossFit movement?

Favorite – handstand walk

Least favorite – snatch

4. What was the last thing you Googled?

Crossfit Key Largo. I needed a place to workout while I was on vacation.

5. What is your favorite cheat food?

Ben & Jerry’s Half Baked Froyo. A big reason I workout a lot.

***Screenshot your most used emoji’s tab and your smartphone’s wallpaper***

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