09/30/07 Workout of the Day (WoD)

Complete the following series. The 5 rep exercises are at your 5RM.

• 5 Front Squat
• 20 Push Ups
• 5 Front Squat
• 30 V-Ups
• 5 Back Squat
• 10 Turkish Get Ups (Per Side)
• 5 Back Squat
• 15 Hanging Knees to Elbows
• 5 Deadlifts

Please feel free to post load to comments.

09/29/07 Workout of the Day (WoD)

Rest Day.

09/28/07 Workout of the Day (WoD)

Christine
3 rounds of the following series:

• 500m Row
• 12 Deadlifts
• 21 Box Jumps

Please feel free to post load and time to comments.

09/27/07 Workout of the Day (WoD)

Clean Progressions. Go through the following till you feel comfortable with the movements (3 times minimum).

• 5 Deadlifts
• 5 Hi-Pulls
• 5 Front Squats
• 5 MB Cleans
• 5 Hang Power Cleans
• 5 Hang Cleans
• 5 Cleans

Please feel free to post load and thoughts to comments.

09/26/07 Workout of the Day (WoD)

Complete the following series for time:

• 800m Sprint
• 50 Thrusters
• 50 Sit Ups
• 800m Sprint
• 50 Box Jumps
• 50 Pull Ups
• 800m Sprint
• 50 Push Press

Please feel free to post load and time to comments.

09/25/07 Workout of the Day (WoD)

Rest Day.

09/24/07 Workout of the Day (WoD)

Complete the following series 2 times. Use a bar loaded with your 5RM for the Strict Press. Do not put the bar down once you start the lifts. IE: do 5 Strict Presses, immediately without putting the bar down do 10 Push Presses, and then still without putting the bar down do 15 Push Jerks. Focus on how the Hips become more engaged as you progress from Strict Presses to Push Jerks.

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

Please feel free to post load to comments.

09/23/07 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.

09/22/07 Workout of the Day (WoD)

"Diane"
21 - 15 - 9 Rep rounds of the following couplet, for time (of course):

• 225lbs Deadlift
• Handstand Push Ups

World Record is 1 min 47 seconds. Can you beat that?

Please feel free to post load and time to comments.

09/21/07 Workout of the Day (WoD)

Rest Day.

09/20/07 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.

09/19/07 Workout of the Day (WoD)

50 - 30 - 20 Reps of the following couplet

• Wall Ball
  
• Hanging Knees to Elbows
  

please feel free to post time to comments.

09/18/07 Workout of the Day (WoD)

Tabata these:

• Rowing
• Push Ups
• B2B Squats
• Pull Ups
• Sit Ups

Post the lowest number of reps you get in a round for each exercise to comments.

09/17/07 Workout if the Day (WoD)

Rest Day.

09/16/07 Workout of the Day (WoD)

21 - 15 - 9 Reps of the following couplet:

• Clean
• Pull Ups

Please feel free to post load and time to comments.

09/15/07 Workout of the Day (WoD)

Perform the following for time:

• 50 Wall Ball
• 50 Push Press
• 50 MB Toss Sit Ups
• 1000m Row
• 50 MB Toss Sit Ups
• 50 Push Press
• 50 Wall Ball

Please feel free to post load and time to comments.

09/14/07 Workout of the Day (WoD)

Complete 3 rounds of the following series:

• 1000m Row
• 12 Deadlifts
• 21 Strict Presses

Please feel free to post load and time to comments.

09/13/07 Workout of the Day (WoD)

Rest Day.

The Tactical Strength Challenge Results are now up and available HERE!

Great showing by everyone!

09/12/07 Workout of the Day (WoD)

Complete the following series for time:

• 800m Sprint
• 50' 1 Arm Overhead Walking Lunges
• 50 V-Ups
• 800m Sprint
• 50 MB Cleans
• 50 Overhead Presses
• 800m Sprint
• 50 Ball Slams

Please feel free to post load and time to comments.

09/11/07 Workout of the Day (WoD)

5 rounds for time/max reps of the following couplet:

• 5 Hang Power Cleans
• 1 minute of Pull Ups

Please feel free to post load, time and # pull ups per round to comments.

09/10/07 Workout of the Day (WoD)

Max rounds in 20 minutes of the following couplet:

• 10 Push Ups
• 10 KB Swings (24kg)
  

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

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

Rest Day.

09/08/07 Workout of the Day (WoD)

Tactical Strength Challenge
Deadlift 1 - 1 - 1
Max Pull Ups
Max Reps of 24KG KB Snatches in 5 minutes

Finish it off with 100 Wall Ball if you're not tired =)

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

Perform 3 rounds - 21 - 15 - 9 reps of the following series:

• Sumo Deadlift High Pull
• Push Up
• Box Jump

Please feel free to post load and time to comments.

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

Perform the following for time:

• 800m Sprint
• 30 KB Snatches
• 100' Walking Lunge
• 30 Body Rows
• 800m Sprint
• 75 Ball Slams

Please feel free to post load and time to comments.

09/05/07 Workout of the Day (WoD)

Rest Day.

Remember the TSC is this Saturday.

Time: Weigh-in at 11:30 AM sharp; lifting begins at noon.

Location: Steel CIty CrossFit, 1 East St North, Dundas, ON www.steelcitycrossfit.com

Contact: Adam Morden info@steelcitycrossfit.com Tel: (905) 627-3308

Registration: $20 at the Door

What is the TSC?
The Tactical Strength Challenge (TSC) is a strength competition consisting of three events:

• A three-attempt powerlifting deadlift
• Pullups for max reps
• Kettlebell snatches for max reps in a 5:00 time period

The winner is determined by combined placement in the three events. For example, if Lifter A finishes third in the deadlift, fifth in pullups, and second in snatches, his score is 10 (3+5+2). The lowest combined score wins. In the event of a deadlift tie, the lighter competitor places higher. In the event of a pullup tie, the heavier competitor places higher. In the event of a snatch tie, the tie stands. In the event of an overall tie (two or more lifters get same combined score), the tie stands.

09/04/07 Workout of the Day (WoD)

Perform the following triplet 3 times for time:

• 500m Row
• 21-15-9 Ring Dips
• 9-7-5 Deadlifts

Please feel free to post load and time to comments

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

Push Press
3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1 - 1 Reps.
Build to a new 1RM.

Please feel free to post load to comments.

09/02/07 Workout of the Day (WoD)

Perform the following couplet, 3 rounds, for time:

• 30 KB Snatches (24KG Men, 16 KG Women)
• 15 Pull Ups

Please feel free to post load and time to comments.

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

Rest Day.

1 week today we are hosting the Tactical Strength Challenge, here is the vital info:

Tactical Strength ChallengeThe next international Tactical Strength Challenge is coming up soon - September 8th 2007.

Time: Weigh-in at 11:30 AM sharp; lifting begins at noon.

Location: Steel CIty CrossFit, 1 East St North, Dundas, ON www.steelcitycrossfit.com

Contact: Adam Morden info@steelcitycrossfit.com Tel: (905) 627-3308

Registration: $20 at the Door

What is the TSC?
The Tactical Strength Challenge (TSC) is a strength competition consisting of three events:

• A three-attempt powerlifting deadlift
• Pullups for max reps
• Kettlebell snatches for max reps in a 5:00 time period

The winner is determined by combined placement in the three events. For example, if Lifter A finishes third in the deadlift, fifth in pullups, and second in snatches, his score is 10 (3+5+2). The lowest combined score wins. In the event of a deadlift tie, the lighter competitor places higher. In the event of a pullup tie, the heavier competitor places higher. In the event of a snatch tie, the tie stands. In the event of an overall tie (two or more lifters get same combined score), the tie stands.