01/31/07 Workout of the Day (WoD)

Rest Day.


Here's Erik, our new Junior Boxing Coach, feeling some of the CrossFit love

01/30/07 Workout of the Day (WoD)

"Christine"

3 rounds for time of the following triplet:

• Row 500m
• 12 Deadlifts
• 21 Box Jumps

Benchmark time is 15 minutes. Load is:

• Beginnners: 1/2 Bodyweight for Deadlifts, 20 inch box for Box Jumps.
• Intermediate: Bodyweight Deadlifts, 24 inch Box Jumps.

Please feel free to post load and time to comments.

01/29/07 Workout of the Day (WoD)

More work on your overhead pressing technique.

3 rounds of the following triplet:

• 5 Strict Presses
• 10 Push Presses
• 15 Push Jerks

Use a load that is your 5RM for your strict press and do not put the bar down between exercises.

Please feel free to post load and time to comments.

01/28/07 Workout of the Day (WoD)

Bottom to Bottom Tabata Squats.

8 rounds of 20 seconds of squating, 10 seconds of rest. The rest position is the bottom position of the squat. Total time to complete all sets should be 4 minutes.

Check out this video from CrossFit HQ for some inspiration.

01/27/06 Workout of the Day (WoD)

Rest Day.

01/26/07 Workout of the Day (WoD)

21 - 18 - 15 - 12 - 9 reps of the following couplet:

• Clean
• Push Ups

Please feel free to post load and time to comments.

01/25/07 Workout of the Day (WoD)

Front Squat

5 - 5 - 5 - 5 - 5

Push for a new 5RM.

Please feel free to post load to comments.

01/24/07 Workout of the Day (WoD)

As many rounds as you can complete in 20 minutes of the following triplet:

• 18 Dumbbell Swings
• 12 Dips
• 6 Broad Jumps

Please feel free to post load and number of rounds completed to comments.

01/23/07 Workout of the Day (WoD)

Rest Day.

01/22/07 Workout of the Day (WoD)

For time:

• Row 500m
• 25 Dead lifts
• 5 Pull Ups

• Row 500m
• 20 Dead lifts
• 10 Pull Ups

• Row 500m
• 15 Dead lifts
• 15 Pull Ups

• Row 500m
• 10 Dead lifts
• 20 Pull Ups

• Row 500m
• 5 Dead lifts
• 25 Pull Ups

Please feel free to post load and time to comments.

01/21/07 Workout of the Day (WoD)

Dead lift

3 - 3 - 2 - 2 - 2 - 1 - 1 - 1 - 1 Reps

Push for a new personal best 1RM.

Please feel free to post load to comments.

01/20/07 Workout of the Day

Angie

• 100 Pull-ups
• 100 Push-ups
• 100 Sit-ups
• 100 Squats

For time, partition exercises as needed.

Please feel free to post time to comments.

01/19/07 Workout of the Day (WoD)

Rest Day.

01/18/07 Workout of the Day (WoD)

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

• Bench Press
• DB Thrusters
• Medicine Ball Slams

Please feel free to post load and time to comments.

01/17/07 Workout of the Day (WoD)

Clean and Jerk:

5 - 5 - 5 - 5 - 5

Build up to a new 5 RM.

Please feel free to post load to comments.

01/16/07 Workout of the Day (WoD)

5 Rounds for time of the following:

• Row 500m
• 12 Deadlifts
• 12 Pull Ups

Please feel free to post load and time to comments.

01/15/07 Workout of the Day (WoD)

Rest Day.

We are into our second week at Steel City CrossFit, and it is awesome! Amazing people, amazing efforts, and amazing results. We are looking to finalize the times we will offer our new BOOTCAMP classes, email us if you have a prefered time.

01/14/07 Workout of the Day (WoD)

Cindy

Complete as many rounds as possible in 20 minutes of the following triplet:

• 5 Pull Ups
• 10 Push Ups
• 15 Squats

Partition reps as needed, and feel free to post rounds completed to comments.

01/13/07 Workout of the Day (WoD)

Push Press

3 - 3 - 3 - 3 - 3 - 3 - 3

Work up the weight to a new 3 RM.

Please feel free to post load to comments.

01/12/07 Workout of the Day (WoD)

Isabel
30 reps for time. Scale weight if needed.

• Snatch 135 pounds

Please feel free to post load and time to comments.

01/11/07 Workout of the Day (WoD)

Rest Day.

We have been open for 4 days at the new facility located at 1 East St North, Dundas, Ontario and so far things have been going great. Participants are already begining to feel the benefits of CrossFit (Ouch!). Our Fundamentals classes are getting some regulars, who are working really hard, supporting one another, and creating an excellent sense of community. We have seen some awesome feats of strength and endurance - last night Kristin completed 23 rounds of Cindy! We want to extend a huge thanks to all the members of our CrossFit community for their support and enthusiasm.

More exciting news! We are looking at adding 2 new classes per week, Bootcamps running Tuesday and Thursday night email us if you are interested.

01/10/07 Workout of the Day (WoD)

3 Rounds for time of the following:

• Row 500M
• Squat – 21 – 15 – 9 reps
• Wall Ball – 21 – 15 – 9 reps

Load for the Squat is 1 x your bodyweight.

01/09/07 Workout of the Day (WoD)

As many rounds as possible in 20 minutes of:

• 10 Kettlebell Swings
• 10 Alternating Leg Jumping Lunges
• 10 Knees to Elbows

Please feel free to post load and time to comments.

01/08/07 Workout of the Day (WoD)

3 rounds for time of the following:

• 5 Strict Press
• 10 Push Press
• 15 Push Jerk

Do not set the bar down between exercises, only between rounds. Load is your 5RM of the Strict Press.

01/07/07 Workout of the Day (WoD)

Rest Day.

We had our first classes in the new facility yesterday with outstanding results. The people, their enthusiasum , and their excitement were all amazing. It was an excellent way to start the new year! We are now up and running, following the schedule posted here. We sure hope to see all of you at some upcoming classes! I will be posting some pics ASAP, keep checking in, and enjoy the workouts.

01/06/07 Workout of the Day (WoD)

We are Open at the new facility! Check out our main page for class times and schedules!

To Commemerate the event:
Linda
(aka "3 bars of death")

• Deadlift 1 1/2 BW
• Bench BW
• Clean 3/4 BW

10/9/8/7/6/5/4/3/2/1 rep
rounds for time

Hope to see you soon!
Please feel free to post load and time to comments.

01/05/07 Workout of the Day (WoD)

Shoulder Press

5 - 5 - 5 - 5 - 5 Reps

Push for a new 5RM.

Please feel free to post load to comments.

01/04/07 Workout of the Day (WoD)

For time, 5o - 30 - 20 reps each of the following:

• 1 Arm Dumbell Swings (Alternating arms) (35 lbs)
  
• Push Ups
• Back Extensions

Please feel free to post load and time to comments.

01/03/07 Workout of the Day (WoD)


Rest Day.

We Open this Saturday @ 8AM Lets see you there!

01/02/07 Workout of the Day (WoD)

Squat

5 - 5 - 5 - 5 - 5 Reps

Push for a new 5RM.

Please feel free to post load to comments.

01/01/07 Workout of the Day (WoD)

Happy New Year!
Here is a great hangover cure...

On Rings for time, 21 - 15 - 9 Reps of:

• Dips
• Pull Ups
• Knees to Elbows

Please feel free to post time to comments.