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.