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.