Steel City Crossfit

Adam Morden,

On behalf of the PEEL Regional Police ‘Tactical and Rescue Unit’ I would like to thank you for your presentation and exercises on Wednesday, November 28th, 2007 here at our ‘Emil Kolb Centre for Police Excellence’.

On this date you arrived early and very well prepared to instruct 26 of our officers on ‘CrossFit’ training.

Your depth of knowledge and enthusiasm were very much appreciated, as we continually broaden our understanding of physiological response to a variety of ‘job specific’ stresses.

Thanks again from all of us here in the Tactical and Rescue Unit.

P.C. Mark Wellwood #1938

Peel Regional Police

Tactical and Rescue Unit

Training Coordinator

Complete the following for time:

•  150 Squats
• 125 Sit Ups
• 100 Push Ups
• 75 Pull Ups

Post time to comments.

“It wasn’t until I began attending the CrossFit classes with Adam Morden that I realized what INTENSITY is all about!  The workouts were incredible and no workout I had done in the past had ever come close to this type of intensity I experienced.  The support from the group at Steel City CrossFit helped tremendously with technique and served as a great source of motivation.  These anaerobic workouts were and are a great fuel for everyday life.  I never realized how little equipment you require to achieve a full body workout that would leave you feeling it a week later.  I remember the first workout I attended (almost losing my lunch) and thinking that these are the workouts that will get me to the next level. 
After the first few classes, I noticed significant changes in my physical and emotional well-being.  I’ve been able to achieve the muscle definition I was searching for.  I will never forget what Adam told me: “Intense workouts give intense results, moderate workouts give moderate results.”  My strength has increased after hitting a plateau and I cannot begin to explain how much my cardiovascular has dramatically improved since performing these cross fit classes.

CrossFit classes helped me drop 8% body fat in 3 months from 22% to 14%.  I will continue to live by these workouts as I continue to see gains in strength and physique every week.”

Greg Chan
Hamilton, Ontario

Rest Day.

Complete the following couplet 21 -15 - 9 rep rounds for time:

• Squat (10 RM or bodyweight whichever is higher)
• Ring Dips

Post load and time to comments.

Deadlift

3 - 3 - 3 - 3 - 3 - 3 - 3 Reps.

Push for a new 3RM

Post load to comments.

Complete the following series for time:

• 1000M Row
• 30 Pull Ups
• 50 Back Extensions
• 75 Wall Ball (20 lbs Men, 14 lbs Women)
• 1000M Row

Post time to comments.

Rest Day.

Complete the following 3 times for time:

• 20 Thrusters (95lbs Men, 65lbs Women)
• 50 Sit Ups
• 30 Pull Ups
• 40 Push Ups

Post time and load to comments.

Complete the following for time:

•  1000M Row

Then 3 rounds of:

• 30 Box Jumps
• 5 Push Jerks (Heavy)

Post time to comments.