03/31/07 Workout of the Day (WoD)

Every Minute on the minute complete 20 reps at a given station and then rest until the next minute and start at the next station complete all 7 stations in 7 minutes, take a 1 minute rest and start again. Repeat for 3-5 rounds.

The Stations are:

• Rowing (calories)
• Push Press (1/3rd Bodyweight)
  
• Squats
• Pull Ups
• Wall Ball
• Hanging knees to Elbows
• Back Extension

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

03/30/07 Workout of the Day (WoD)

Strict Press
5 - 5 - 5 - 5 - 5 Reps

Push for a new 5RM.

Please feel free to post load to comments.

03/29/07 Workout of the Day (WoD)

Complete the following for time:

• 21 Push Presses
• Sprint 100m
• 21 Sumo Deadlift High Pulls
• Sprint 100m
• 21 Push Presses
• Lunge 100m
• 21 Sumo Deadlift High Pulls
• Duck Walk 100m
• 21 Push Presses
• Sprint 100m
• 21 Sumo Deadlift High Pulls
• Sprint 100m

Please feel free to post load and time to comments.

03/28/07 Workout of the Day (WoD)

Rest Day.

For those of you who have seen or heard of how great shape the actors(Gerard Butler, Dominic West, David Wenham, Vincent Regan, Micheal Fassbender, etc.) of Frank Miller's new movie "300", check out this video clip to see how they got there. In short - CrossFit training. Why not come out and try it out for yourself?

03/27/07 Workout of the Day (WoD)

3 rounds for time of the following:

• Row 500m
• 12 Deadlifts
• 21 Push Presses

Please feel free to post load and time to comments.

03/26/07 Workout of the Day (WoD)

Front Squat
3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1 - 1 Reps

Push for a new 1RM.

Please feel free to post load to comments.

After you are done, work on Handstands.

03/25/07 Workout of the Day (WoD)

5 Rounds for time of the following:

• 16 Turkish Get Ups
• 24 Knees to Elbows
• 500m Row
• 24 Skin the Cats

Please feel free to post time to comments.

For those of you who have seen or heard of how great shape the actors(Gerard Butler, Dominic West, David Wenham, Vincent Regan, Micheal Fassbender, etc.) of Frank Miller's new movie "300", check out this video clip to see how they got there. In short - CrossFit training. Why not come out and try it out for yourself?

03/24/07 Workout of the Day

Rest Day.

Check out Steel City CrossFit's new Video Blog. Check it frequently as we are always adding new content.

03/23/07 Workout of the Day (WoD)

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

• 15 KB Swings (1/3rd Bodyweight)
• 5 Pull Ups
• 10 Thrusters (1/2 Bodyweight)

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

03/22/07 Workout of the Day (WoD)

3 Rounds for time of the following triplet:

• Row 500m
• 12 Deadlifts (225lbs)
  
• 21 Push Presses (100lbs)
  

Scale load as needed, please feel free to post time to comments.

03/21/07 Workout of the Day (WoD)

Snatch.

3 - 3 - 3 - 3 - 3 - 3 - 3 reps.

Push for a new 3RM.

Please feel free to post load to comments.

03/20/07 Workout of the Day (WoD)

Rest Day.

Check out our new Events Page with details on our upcoming Murph Challenge, and the next Tactical Strength Challenge.

03/19/07 Workout of the Day (WoD)

3 Rounds, 21-15-9 reps of the following for time:

• Overhead Squats
• Pull Ups
• Dips

Please feel free to post load and time to comments.

03/18/07 Workout of the Day (WoD)

Push Jerk

3 - 3 - 3 - 3 - 3 - 3 - 3 Reps

Push for a new 3RM.

Please feel free to post load to comments

03/17/07 Workout of the Day (WoD)

5 rounds for time of the following:

• 500M Row
• 12 Pull ups
• 24 Thrusters
• 12 Dips

Please feel free to post time to comments.

03/16/07 Workout of the Day (WoD)

Rest Day.

Next Tactical Strength Challenge is set for September 8th 2007! Also the Murph Challenge is June 28th 2007. Hope to see you all out!

03/15/07 Workout of the Day (WoD)

Deadlift

5 - 5 - 5 - 5 - 5 Reps

Push for a new 5RM.

Please feel free to post load to comments.

03/14/07 Workout of the Day (WoD)

3 rounds for time of the following:

• 50 foot 45lbs barbell Overhead Walking Lunge
• 12 Pull Ups
• 6 Turkish Get Ups
• Row 500M

Please feel free to post time to comments.

03/13/07 Workout of the Day (WoD)

Complete 21 - 15 - 9 reps of the following for time:

• Broad Jump Burpees
• 1 Arm Overhead Walking Lunges
• Box Jumps
• Skin the Cats

Please feel free to post time to comments.

03/12/07 Workout of the Day (WoD)

Rest Day.

03/11/07 Workout of the Day (WoD)

For time:

• 50 Thrusters
• 50 Pull Ups
• 50 Push Ups
• 50 Squats
• 50 Sit Ups
• 50 Push Presses
• 50 Box Jumps

Please feel free to post time to comments.

03/10/07 Workout of the Day (WoD)

"Extended Rowing Helen"
5 rounds for time of the following triplet:

• 500m Row
• 21 KB Swings
• 12 Pull Ups

Please feel free to post time to comments.

03/09/07 Workout of the Day (WoD)

5 rounds for time of the following:

• 5 Cleans
• 10 Push Presses
• 15 Front Squats

Please feel free to post load and time to comments.

03/08/07 Workout of the Day (WoD)

Rest Day.

Congratulations Lee Crompton on your first Muscle Up!
Lee got this muscle up AFTER competing in the Tactical Strength Challenge we held last weekend. Outstanding job Lee.

Lee Muscle Up

Click on the picture to view the whole album.

03/07/07 Workout of the Day

Snatch

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

Push for a new 1 RM.

Please feel free to post load to comments.

03/06/07 Workout of the Day (WoD)

5 rounds of the following for time:

• 500M Row
• 15 Pull Ups
• 25 Push Ups
• 35 Squats

Please feel free to post time to comments.

03/05/07 Workout of the Day (WoD)

Bench Press

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

Push for a new 1 RM

Also complete:

Glute-Ham Sit Ups
10 - 10 - 10 - 10 - 10

Please feel free to post load to comments.

03/04/07 Workout of the Day (WoD)

Rest Day.

Tactical Strength Challenge Results:

Mens Category:
Name: Place:
Steve Sheffar 1
Andrew Cameron 2
Vince Delmonte 3
Lee Crompton 4
Travis Derouin 5

Mens Elite Category:
Name: Place:
Murray Middlemost 1
Vince Eagan 2

It was a great event, with Steve, Andrew, Lee, and Murray all making Trophy Case Deadlifts (2 times bodyweight), and Lee also getting his first Muscle Up! Altogether we raised over $500 dollars in support of Pte. Mark Anthony Graham's daughter Shae-Lynn Graham. Congratulations and thanks to all the contestants!

Check out some pictures of the event here:

Tactical Strength Challenge

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

The Tactical Strength Challenge is ON!

The event consists of:

• 3 Attempt Max weight Deadlift
• Maximum Dead Hang Pull Ups with no break
• Maximum 1 arm KB Snatches in 5 minutes

No sissy straps, no sumo lifts, no kipping on the pull ups.

If you can't make it out, post your results to comments.

03/02/07 Workout of the Day (WoD)

For Time:
50 - 30 -20 rep rounds of:

• Double Unders
• Push Ups
• Sit Ups

Please feel free to post time to comments.

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

Clean and Jerk

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

Push for a new 1 RM.

Please feel free to post load to comments.