06/30/07 Workout of the Day (WoD)
Complete the following for time:

• 50 Push Press (95lbs)
• 50 Deadlift (185lbs)
• 50 Ball Slam
• 1000m Row
• 50 KB Snatch (24kg)
• 50 Pull Ups

Please feel free to post load and time to comments.

o6/29/07 Workout of the Day (WoD)

Rest Day.

06/28/07 Workout of the Day (WoD)

"Murph"

On Thursday June 28th 2007 at 715 pm we will be completing this workout as a group. It will be fun, as long as you define 'Fun' as extremely challenging, make you want to puke hard. Come on out, it'll be fun...

Here is a description of the workout from www.CrossFit.com:

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.

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

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.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

06/27/07 Workout of the Day (WoD)

Complete the following triplet 3 times for time:

• 500m Row
• 12 KB Snatches (per arm)
• 20 Lunges

Please feel free to post load and time to comments.

06/26/07 Workout of the Day (WoD)

Perform the following couplet 3 times, 21-15-9 rep rounds, for time:

• Deadlift Hi-Pulls (Bodyweight)
• Push Press (2/3rds Bodyweight)

Scale if needed, but try to keep it as heavy as possible.

Please feel free to post load and time to comments.

06/25/07 Workout of the Day (WoD)

Rest Day.

06/24/07 Workout of the Day (WoD)

Complete the following for time:

• 500m Row
• 25 Wall Ball
• 25 Ball Slams
• 500m Row
• 25 Box Jumps
• 25 Push Ups
• 500m Row
• 25 Pull Ups
• 25 Thrusters

Please feel free to post time to comments.

06/23/07 Workout of the Day (WoD)

Complete the following triplet 3 times for time:

• 21 KB Snatches (Per Arm)
  
• 15 Deadlifts (1.5 X bodyweight)
  
• 9 Pull Ups

Scale as needed. Please feel free to post load and time to comments.

06/22/07 Workout of the Day (WoD)

Todays WoD is courtesy our CrossFit friends in London. Thanks to Dave Henry and his crew. It looked like they had so much fun with it yesterday that I figure we may as well do it today =)

For Time:

• 30push-ups
• 100 squats
• 20 push-ups
• 800m run
• 10 push-ups
• 100 Squats
• max push-ups

Please feel free to post time to comments.

06/21/07 Workout of the Day (WoD)

Rest Day.

Congratulations to Travis Derouin, our latest addition to the Trophy case. He pull off an awesome lift - a double bodyweight Deadlift with ease. Great Job Travis!

Reminder to everyone as well. This Saturday's 1030 BoxFit class is canceled, but there is great boxing featuring several of our fighters at the Polish Hall in Niagara Falls Saturday evening.

06/20/07 Workout of the Day (WoD)

50 - 30 - 20 Rep rounds for time of the following triplet:

• 400m Sprint
• Wall Ball
• Push Ups

Please feel free to post time to comments.

06/19/07 Workout of the Day (WoD)

Deadlift

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

Push for a new 1RM.

06/18/07 Workout of the Day (WoD)

21 - 15 - 9 rep rounds for time:

• KB Swings
• Pull Ups

Then:
5 - 5 - 5 - 5 - 5 Reps for a new 5RM.

• Push Press

Please feel free to post load and time for each to comments.

06/17/07 Workout of the Day (WoD)

Rest Day.

06/16/07 Workout of the Day (WoD)

Complete the following series for time:

• 800m Sprint
• 20 KB Snatches (each arm)
• 30 Burpees
• 40 Push Ups
• 50 Wall Ball
• 800m Sprint

Please feel free tp post load and time to comments.

06/15/07 Workout of the Day (WoD)

Complete 21 - 15 - 9 Reps of the following triplet:

• 500m Row
• Deadlifts
• Pull Ups

Please feel free to post load and time to comments.

06/14/07 Workout of the Day (WoD)

Push Press

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.

06/13/07 Workout of the Day (WoD)

Rest Day.

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

"Fran"

One of the classic 'girls' of CrossFit, perform this benchmark workout for time.

21 - 15 - 9 reps of:

• 95 lbs Thruster
• Pull Ups.

Please feel free to post time to comments.

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

perform the following triplet, 21 - 15 - 9 rep rounds, for time:

• Overhead Squats
• Pull Ups
  
• Box Jumps

Please feel free to post load and time to comments.

06/10/07 Workout of the Day (WoD)

Complete the following triplet 3 times for time:

• 400m Run
• 21 KB Swings (24 kg men, 16 kg women)
• 25 Push Ups

Please feel free to post load and time to comments

06/09/07 Workout of the Day (WoD)

Rest Day.

Important Announcement:

Monday and Wednesday FightFit Classes have moved to 615 pm from 8pm.

Also we sponsored the Steel City Strength Challenge in Ancster May 25th, here are the results.

Big Congratulations to all the participants, and especially our very own Lisa Kvedaras who had a terrific showing at her first ever strength competition. Lisa put on a clinic for the deadlift and hold, outlasting everyone else in the competition by a huge margin. Congratulations Lisa!

STEEL CITY STRENGTH CHALLENGE RESULTS
Men’s Lightweight Class (under 220)
Vehicle Pull Name Time (seconds)
Joseph O’Hagan 15.83
Randall Truscott 19.19
David MacMillan 21.67
Josh MacMillan 22.12
Glen MacCharles 22.27
Jason Manjin 22.76
Dave Abbott 25.01
Andrew Cameron 51.00
Dave Gill 53’ 6”
Monte Greene 51’ 5”
Kettlebell One Arm Press
Name Total Presses
Glen MacCharles 42
Joseph O’Hagan 38
Jason Manjin 34
Josh MacMillan 28
David MacMillan 27
Dave Abbott 27
Andrew Cameron 25
Dave Gill 21
Randall Truscott 21
Monte Greene 7
Farmer’s Hold Name Time (seconds)
David MacMillan 213.36
Monte Greene 148.90
Randall Truscott 139.02
Josh MacMillan 136.64
Dave Abbott 120.14
Jason Manjin 119.93
Joseph O’Hagan 116.20
Glen MacCharles 114.95
Dave Gill 108.51
Andrew Cameron 107.10
Sled Pull Name Time (seconds)
Randall Truscott 21.63
Josh MacMillan 26.07
Joseph O’Hagan 30.75
Glen MacCharles 36.59
Dave Abbott 37.49
David MacMillan 44.47
Andrew Cameron 45.63
Jason Manjin 47.49
Monte Greene 143.85
Dave Gill 35’ 6”
Farmer’s Walk (TIE BREAKER) Name Time (seconds)
Joseph O’Hagan 11.56 (11.66)
Randall Truscott 12.77 (13.7)

Men’s Heavyweight Class (220+)
Vehicle Pull Name Time (seconds)
Rick H 18.84 Paul Devitt 19.97
Luke Skaarup 23.29
Paul Koskinen 38’ 2”
Kettlebell One Arm Press
Name Total Presses
Rick H 22
Luke Skaarup 19
Paul Devitt 17
Paul Koskinen 10
Farmer’s Hold Name Time
Paul Devitt 118.38
Rick H 116.92
Luke Skaarup 112.49
Paul Koskinen 27.00
Sled Pull Name Time
Luke Skaarup 30.04
Rick H 31.11
Paul Devitt 38.70
Paul Koskinen 35’ 7”
Farmer’s Walk (TIE BREAKER for 2nd place)
Name Time
Luke Skaarup 16.50
Paul Devitt 17.59

Women’s Class (open)
Vehicle Pull Name Time (seconds)
Lisa Kvedaras 16.91
Susan Abbott 20.12
Anita Marcinko 21.29
Kettlebell One Arm Press
Name Total Presses
Susan Abbott 57
Anita Marcinko 41
Lisa Kvedaras 36
Farmer’s Hold Name Time (seconds)
Lisa Kvedaras 218.97
Susan Abbott 127.72
Anita Marcinko 118.86
Sled Pull Name Time (seconds)
Susan Abbott 25.96
Anita Marcinko 130.48
Lisa Kvedaras 54’

Overall Standings Men’s Lightweight Class (under 220)
Name Place Total Points
Joseph O’Hagan 1 31
Randall Truscott 2 31
Josh MacMillan 3 30
David MacMillan 4 29
Glen MacCharles 5 26
Dave Abbott 6 22
Jason Manjin 7 21
Monte Greene 8 15
Andrew Cameron 9 13
Dave Gill 10 9

Men’s Heavyweight Class (220+)
Name Place Total Points
Rick H 1 13
Luke Skaarup 2 11
Paul Devitt 3 11
Paul Koskinen 4 4

Women’s Class (open)
Name Place Total Points
Susan Abbott 1 10
Lisa Kvedaras 2 8
Anita Marcinko 3 6

06/08/07 Workout of the Day (WoD)

5 rounds of 5 reps, resting as needed, push for a new 5RM of the following couplet:

• Deadlift
• Strict Press

Please feel free to post load to comments.

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

Complete the following series for time:

• 10 Burpees
• 1 min Row
• 20 Pull Ups
• 1 min Row
• 30 Box Jumps
• 1 min Row
• 40 Push Press
• 1 min Row
• 50 Jumping Lunges
• 1 min Row
• 60 Wall Ball

Please feel free to post load and time to comments.

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

30 - 25 - 20 - 15 Rep rounds, for time, of the following triplet:

• KB Swings (24kg KB)
• Push Ups
• Ball Slams (20lbs Ball)

Please feel free top post load and time to comments. (Scale weights if needed - form takes precedence over speed)

06/05/07 Workout of the Day (WoD)

Rest Day!

06/04/07 Workout of the Day (WoD)

50 - 30 - 20 Rep rounds of the following triplet:

• Thrusters
• Ball Slams
• Sumo Deadlift Hi-Pulls

Please feel free to post load to comments.

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

Perform the following triplet 3 times for time:

• 500M Row
• 21 Ball Slams
• 12 Push Jerks

Please feel free to post load and time to comments.

06/02/07 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.

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

21 - 15 - 9 Rep rounds of the following triplet for time:

• Deadlift (Bodyweight or 1.5 BW)
• Box Jump Burpees
• Pull Ups

Please feel free to post load and time to comments.