12/31/06 Workout of the Day (WoD)

7 - 5 - 3 -1 Reps of the following couplet:

• Deadlift (load is 225)
  
• Push Press (load is 135)

Please feel free to post load and time to comments.

12/30/06 Workout of the Day (WoD)

Rest day.

Counting down the days to the new facility...1 week today!

12/29/06 Workout of the Day (WoD)

1 Arm Dumbell Snatch

5 - 5 - 5 - 5 - 5 Reps each arm.

Ramp up load and push for a new 5RM.

Please feel free to post load to comments.

12/28/06 Workout of the Day (WoD)


5 rounds for time of:

• Row 500m
• 5 Squats (load is 1.25 Bodyweght)
• 30 Push Ups
• 10 Glute/Ham Sit Ups

Please feel free to post load and time to comments.

12/27/06 Workout of the Day (WoD)

"Grace"

• Clean and Jerk 135lbs

30 reps for time.

Remember, it is essential to maintain proper form throughout all 30 reps.
Do not count reps where your form degrades.

Please feel free to post time to comments.

12/24 + 25/06 Workout of the Day

Merry Christmas!

12/23/06 Workout of the Day (WoD)

Rest Day

12/22/06 Workout of the Day (WoD)

3 rounds for time of:

10 Squats (load equal to your bodyweight)
Run 400m
10 Push Jerks (load equal to 2/3 of your bodyweight)

Please feel free to post load and time to comments.

12/21/06 Workout of the Day (WoD)

Push Press

5 - 5 - 5 - 5 - 5 reps

Building to an new PR.

Please feel free to post load and time to comments.

12/20/06 Workout of the Day (WoD)

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Please feel free to post your choice of girls and rounds completed to comments.

12/19/06 Workout of the Day (WoD)

Rest Day.

Want more info on CrossFit?

Check out this article.

12/18/06 Workout of the Day (WoD)

For time, 21-15-9 reps of :

• Deadlift High-Pull
  
• Push Jerk

Load is 2/3 Bodyweight.

Please feel free to post load and time to comments.

12/17/06 Workout of the Day (WoD)

"Fight Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This is a 3 round version. The stations are:

1. Wall-ball: 20 pound ball, 8 ft target. (Reps)
2. Deadlift high-pull 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

You can sub 20# Thrusters for Wall-ball if you do ont have a target.

12/16/06 Workout of the Day (WoD)

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Enlarge image

Read Coach Mark Rippetoe's article "The CrossFit Total" from the December issue of CrossFit Journal to learn more about the rationale, approach, and rules for this new workout.

12/15/06 Workout of the Day (WoD)

Rest Day.

12/14/06 Workout of the Day (WoD)

As many rounds as you can in 20 minutes of:

• 10 Burpee Pull-Ups
• 500m Row

Please feel free to post # of rounds completed to comments.

Burpee Pull-Ups are: Squat, kick out to push up position, push up, jump back to squat position, jump up to pull up bar, pull up, repeat.

12/13/06 Workout of the Day (WoD)

For time, complete 21-15-9 reps of:

• Squat
• Bench Press
• Pull Up
  

Load each exercise with your 12RM 1 and 1/2 Body weight Squat and Body weight Bench Press, whichever is lower.

Please feel free to post load and time to comments.

12/12/06 Workout of the Day (WoD)

Without putting the bar down between exercises, complete the following for time:

5 rounds of:

• Clean
• 5 front Squat
• 5 Push Jerk
  

The bar can be placed down between rounds, but not between exercises. Load should be 2/3 Bodyweight.

After completing the above:

5 rounds for time of:
10 Bent over Rows
10 Push Ups on the Bar
10 Knees to Elbows

Use the same bar from above.

Please feel free to post load and times to comments.

12/11/06 Workout of the Day (WoD)

Rest day.

Exciting news! We are getting most of our new equipment delivered today, new olympic bars, bumper plates, benches, etc. We open our new facility located at 1 East st east Dundas Ontario January 6th 2007. We are just minutes from McMaster University, the 403, and Downtown Hamilton.

12/10/06 Workout of the Day (WoD)

"Annie"

50-40-30-20 and 10 rep rounds, for time:

• Double-unders
• Sit-ups

Substitute tuck jumps for Double Unders if you can't do them.

Please feel free to post time to comments.

12/09/06 Workout of the Day (WoD)

For time:

50 Thrusters
50 Pull Ups
30 Thrusters
30 Pull Ups
20 Thrusters
20 Pull Ups

Thrusters are with a 65lbs barbell.

Please feel free to post time to comments.

12/08/06 Workout of the Day (WoD)

Squat

3 3 3 2 2 2 2 1 1 1 1 1 reps

For max weight.

Please feel free to post load and time to comments

12/07/06 Workout of the Day (WoD)

Rest day

12/06/06 Workout of the Day (WoD)

Perfom the following circuit 3 times for time:

• 16 Clean and Press, while the bar is overhead perform a step up, then step down and lower the bar. alternate legs on the step up.
• 16 Lunge Jumps
• 16 Pull Ups
• 16 Burpies with 1 arm DB Clean and Press on the way up, alternating arms, push up with one arm on the DB (25% Bodyweight)
• 200m Sprint (.125 miles)
  

Load is 40-50% of Bodyweight unless otherwise specified.

Compare this circuit to the chipper from 12/04/06. How do your times, energy levels, muscular fatigue levels, etc. compare?

Please feel free to post load and time to coments.

1 more month to our new facility!

We are very excited about our new facility located at:
1 East N
Dundas, ON

Equipment is coming in daily, it is going to be a great new year!

Here is a map:

SteelCity CrossFit

12/05/06 Workout of the Day (WoD)

For time, 21-15-9 reps of the following couplet:

Deadlift - 1 1/2 Bodyweight
Push Press - 3/4 Bodyweight

Partition reps and/or scale load as needed.

Please feel free to post load and time to comments.

12/04/06 Workout of the Day (WoD)


Time for a chipper...

45 DB Swings 33% Bodyweight
45 Pull Ups
45 DiveBomber Push Ups
45 1 arm DB Snatches (alternating arms) 25% Bodyweight
45 Push Presses 50% Bodyweight
45 Knees to Elbows

Complete all reps of each exercise before moving on to the next exercise. Complete each exercise in the order that they are presented. Partition the reps as needed and take rest breaks if needed. Record the total time to complete the series.

Please feel free to post time to comments.

12/03/06 Workout of the Day (WoD)

Rest Day

12/02/06 Workout of the Day (WoD)

Deadlift

3 3 2 2 2 1 1 1 1

Load increasing gradually to a new 1 RM

Please feel free to post results to comments.

12/01/06 Workout of the Day (WoD)

10 Bent-Over Row (1/2 Bodyweight)
10 Push Ups
10 Squats

As many rounds as possible in 20 minutes.

Please feel free to post # rounds to comments.

11/30/06 Workout of the Day (WoD)

5 km run.

please feel free to post time to comments.

11/29/06 Workout of the Day (WoD)

Rest Day

11/28/06 Workout of the Day (WoD)

Murph


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.'

• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run

For time.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Please feel free to post time to comments.

11/27/06 Workout of the Day (WoD)


Back Squat - gradually building to 5RM

5-5-5-5-5 reps

Please feel free to post load to comments.

11/26/06 Workout of the Day (WoD)

2 rounds for time:

5 Strict Presses
10 Push Presses
15 Push Jerks

Pick a load you can strict press 5 times maximum. Perform 5 strict presses, followed immediately by 10 push presses and then 15 push jerks. Do not put the bar down between exercises. This series really emphasizes the focus of each of these movements; pressing from the shoulder, driving the bar up with the hips, and driving the body under the bar.

Please feel free to post load and time to comments.

11/25/06 Workout of the Day (WoD)

Rest Day

11/24/06 Workout of the Day (WoD)

5 rounds for time of:

1 Hang Clean
5 Front Squats
5 Push Jerks

Load is 2/3 bodyweight.
Use 1 bar for all three exercises and do not put the bar down between exercises.

Please feel free to post load and time to comments.

11/23/06 Workout of the Day (WoD)

3 rounds of 15 reps each of:

1/2 Bodyweight Thruster
20 inch Box Jumps
Knees to Elbows
55lbs Dumbbell Swings
Sprawls
Body Rows

Complete for time.

Please feel free to post time to comments.

11/22/06 Workout of the Day (WoD)

21-15-9 reps

Bodyweight Deadlift
Bodyweight Bench Press

Complete all three sets for time.

Please feel free to post load and time to comments.

What is CrossFit?

CrossFit is a "minimalist program" and this is reflected by the functionality and limited number of our exercises and the simplicity of the equipment we use compared to most commercial gyms. An Olympic weight set and a place to do pull-ups and dips is essential for CrossFit. Gymnastics rings and parallettes, plyometrics boxes, Dynamax medicine balls, dumbbells, kettlebells, climbing rope, and Concept II Rowers all play a part in our program.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

Want more information on Crossfit?

Check out the following links:

CrossFit Foundations
What Is Fitness?

The 10 General Physical Skills:

1. Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen.
2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.
3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility - the ability to maximize the range of motion at a given joint.
5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed - The ability to minimize the time cycle of a repeated movement.
7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility - The ability to minimize transition time from one movement pattern to another.
9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.
10. Accuracy - The ability to control movement in a given direction or at a given intensity

It is our Position at Steel City CrossFit that to be fit an individual must maximize their acheivement and ability in the 10 general physical skills detailed above. To that end we will run, jump, climb, push, pull, and drag in as hard and intense a manner as possible.

Welcome to Steel City Crossfit.

We are soon to be Hamilton Ontario's number one choice for effective and functional fitness for everyone from recreational - elite atheletes as well as Police, Military, Fire and Emergency services Personel.