WOD – Friday 10/9

Today is my last group class here at the Port. If you have time I will be leading the 11:30 and 12:45. I’d love to have you there.
Excuse me for the long post, but this is where I have always been able to communicate with most of you and this seems like the most fitting place to wish you all well.

The last 8+ years of my life have been filled with the most incredible experiences any person could ever ask for. Those moments you walk away from and are blown away at how they touched your soul. In fact, I think I have had more in my time at the Port then some people have their whole lives. My weeks were filled with them, thanks to you.

Walking into this gym every day, I was greeted with the most contagious energy, unparalleled work ethic, and genuinely the kindest human beings on the planet. I am amazed by all of you, not only because I see how hard you all work in the gym, but because of what you do when you leave here. You are some of the best parents, husbands/wives, brothers/sisters, sons/daughters, friends, and professionals I have ever met. I have become the coach that I am because I have the best role models. Role models that have taught me empathy, patience, how to listen, and how to be heard. How to be there for someone in silence, or cheer as loud as I can. You taught me the importance of holding everyone accountable to their greatest capabilities, even when they do not think they have it in them. You showed me that I am not allowed to hold people accountable unless I hold myself to the same standard. You showed me love, how to get through heartbreak, you showed me dedication and loyalty, and you showed me that hard work is something that we just do, no matter what, without bragging or boasting.

I can only hope I helped you a fraction of how much you helped me. I tried to constantly lead from the front and to do everything I asked of you to the best of my ability. I prioritized integrity and to always do exactly what I say. As I walk away from this chapter in my life, understand I am not walking away from the Port family. I will miss you all tremendously and hope our paths cross in the future. Before I shut this thing down I want you to remember 2 things.

1. This gym was built on the idea that your time in here is meant to make you feel good. Both immediately after the workout and 10 years from now. It is simply a vessel, you are the captain. Who cares how fast someone else is going or how much weight they are moving? Rx weight means nothing, time in Wodify and $1.50 will get you a coffee at Starbucks. (reword?)You need to make sure you come in with the only intention being that you walk away feeling good about the effort you gave and let that build towards your fitness and a healthy future. You deserve a pat on the butt and a high five for simply showing up.

2. Affective presence is the most important trait in the world. How you make people feel about themselves says a lot about you and should be the only thing judged when you are knocking on the pearly gates (if you believe in that sort of thing). In a world where face-to-face communication doesn’t exist, we have an opportunity to connect on a human level. Do not ever hesitate to make someone feel good about themselves. Pay them a compliment, look them in the eyes and listen, really listen to them, without interrupting or one-upping their story, ask them about themselves, their family, and show them you care by following up. When we rebranded this gym, we wanted to really illustrate the power of the Port family and we only hoped our slogan “Strength In Community” would give others an idea of what truly takes place in here. We didn’t even come close. You people are the coolest, kindest, most supportive, and most generous group of humans I have ever met and Sophie is lucky to able to have such an incredible group around her day in and day out.

Thank you for everything.
Coach J

Spend 2 minutes in Z1
Then, 3 rounds
10 slow banded squats
10 banded glute bridges
10e clam shells

A1. Back squat – 1/3×4
Look back to 5/28 and build on the 3×5
A2. Foam roller, body saws – 5×10

A1. Front rack KB box squats – 5×8; slow and controlled
Look back to 5/28 and build on that session
A2. Foam roller, body saws – 5×10

15 min AMRAP
25/20 cals AB
8 strict pull-ups
7 squat cleans (165/115#)

15 min AMRAP
25/20 cals AB
8e bent over rows
7e DB hang squat cleans

Fathom – 15 min AMRAP means we need to hold on for 15 min
Gear – the cals on the bike will get the breathing going, but muscle fatigue will slow you dow in both the pull-ups and cleans
Knots – think about a large group of people in a room. Now think about getting all those people to leave through one small door. You the people in the back can only move as fast as the people in the front. And those people can only move as fast as the little door lets them. The strict pull-ups and squat cleans are going to act like the door and the people up front. You are a person in the back. There is no reason to rush if the door is going to slow you down anyways. Consider how you can pace those movements and then approach the bike as to preserve that speed. If you fatigue yourself on the bike, you only put yourself even further in the back of the group
Current – be respectful when moving to and from your pull-up bar

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