Just wanted to fill you in on our “fun in the sun” while down in Punta Cana, DR.

Sue, Robin, Debbie and I began our odyssey with the Monday morning cross fit work-out at Steel City – then it was work, furious packing and the flight down south leaving at 4:30 pm.

The HOT workouts began the following Tuesday morning – January 29^th…

WODs:

Tuesday, Jan.29^th – Regular warm-up X 3 Rounds, “SUSAN” Run 200m/10 Air Squats/10 Push ups X 5 Rounds; Run on Road for 38 mins.

Wednesday, Jan 30^th – Warm-up X 3; 20 Jumping Jacks/20 Burpees/20 Air Squats X 3 Rounds;

8 X 1 min run/ 30 lunges

Thursday, Jan. 31^st – Warm-up X 3; 10 Vertical Jumps/10 Push ups/10 Sit ups X 4 Rounds;

(Run with High Knees for 20 sec – push up X 5) 4 Rounds;

“ROBIN” – 10 Long Jump Burpees/ 5 Manmakers X 2 Rounds (3 Work-out segments!)

Friday, Feb. 1^st – Warm up X 3 Rounds, 20 Sit ups/20 Push ups/400m run X 4 Rounds;

300m run/50 Air squats X 4 Rounds

Saturday, Feb.2^nd – Warm-up X 3 Rounds, (3 Vertical Jumps/3 Air Squats/3 Long Jumps X 5) 3 Rounds

10 X 100 m Sprints

10 Walking Lunges/10 Push ups X 10 Rounds

Sunday, Feb 3^rd – Warm-up X 3 Rounds, 10 Pull ups/10 Vertical Jumps/10 Push ups X 5 Rounds (outside in sand!)

30 sec+ Plebs Plank/ 10 Push Press (45lbs Deb and Sue, 65 lbs Robin and Andy)/ 15 sit-ups or v-ups X 7 Rounds

Handstand FUN!

All work-outs were followed by coffee/tea and/or optional “Dominican” donuts! This set us up for a brilliant day on the beach with the kids.

We should seriously consider this for an annual Crossfit training camp!

Adam – thanks for the sample work-outs, most were pulled from this list, great “on the road” BW-WODs

In 13 weeks of doing 1 to 2 CrossFit classes per week, I’ve achieved a level of fitness, strength and body shape that I never even got close to over 15-20 years of so-called gym workouts.  I’ve gone down a dress size and a bit, plus my jeans size is almost two inches less – I’ll repeat.. in just 13 weeks!!

Training with Coach Adam Morden has not only changed the way I exercise and eat (forever), but also the way I plan to approach all of life’s future challenges.”

My name is Patricia Muir and I am 57 years old. I joined Phoenix Fitness in the fall of 2005. I had had a bone density evaluation in August and the results were not impressive. I had lost 7% of my bone density. I knew I had to do something to improve these results. In March of 2007 I tried a Cross Fit class at Steel City Cross Fit and I have never looked back.    Adam Morden is the trainer at Cross Fit. He motivates challenges, pushes and encourages everyone to ensure that they get the maximum benefits from the work out. Regardless of your fitness level he can show you how to scale any exercise to meet your fitness needs. He is very tuned into any injuries that you may have and can demonstrate an alternate method of movement to protect any injury. In addition to this he is always positive, enthusiastic and totally supportive.

   Since joining Cross Fit my endurance and strength had increased dramatically. I can now do 5 unassisted pull-ups, back squat 110 lbs; 65 lb. thrusters and have once successfully dead lifted 195lbs. I have more energy; I sleep and eat better. I can bike farther, run faster, and hike difficult terrain effortlessly. I never dreamed that at my age I could accomplish the level of fitness that I have achieved.

  My bone density was repeated in August 2007. Incredibly, I have increased my density in my back and stabilized my hips. I am truly ecstatic! I have Adam Morden and the Cross Fit program to thank for this fantastic accomplishment. I plan to continue with this program to maintain this improved bone density but also to increase my fitness level.

                                                    With Thanks and Gratitude

When returning to train with Murray for my second summer I was excited but nervous.  I was coming off a serious knee injury, a torn meniscus, which required surgery and myself being on crutches for 7 weeks.  The following months after I was off the crutches were spent in physiotherapy and attempting to regain an active lifestyle. By the time my first session with Murray came around my knee was still not at 100% and my overall health and fitness level were at a low.  My training with Murray would go from April 16 to August 17, four times a week. 
With Murray’s expertise and motivation I was quickly back at 100% and looking for more.  My training consisted of intense cross-fit workouts using everything from gymnastic rings to tractor tires.  These workouts produced immediate results in improving strength, cardiovascular conditioning, and fat loss.  These were by far the best all around workouts I have ever participated in.  On top of the cross-fit workouts Murray used a combination of one-rep max and high endurance lifts to improve my strength and explosiveness.  Murray’s knowledge does not stop at weight lifting and training.  He also instructed and monitored my daily nutrition and supplementation, as well as my sleeping patterns.  With the combination of all these things my results by the end of the summer were dramatic.  I was able to lift weights that at the start of the sessions I would have thought would be impossible for myself.

This is a look at some of my gains from the start of the summer to the end:

•       Start   End

Bench Press  9@225   22@225
Squat   6@225   10@315
Clean   7@185   10@260
What impressed me was that although I put on 20 pounds during the training I did not have to sacrifice any speed or agility.  In fact, it had improved along with my strength.  At the start of the summer when I had asked Murray if I would have to trade being fast for being strong he simply replied, “Why can’t you be both?” When I left that summer for training camp I was in the best all around shape that I had ever been in.  My knee injury had been forgotten and I was confident that I could physically match up with almost anyone on the field.

As much as I would like to take the credit for this, most of it must go to Murray.  He is an exceptional trainer with a gift for motivation.  You would be hard pressed to find a trainer with such a wide range of knowledge.  For me to be in the shape I wanted it took an overall lifestyle change, Murray was able to instruct me in every aspect of this transition.    

Tag Russell

Linebacker, University of Guelph

Stage 1: Discovery. I look in the mirror and acknowledge the truth: I’m unfit and fat. Not that I’d ever really use the word ‘fat’ — I’d use ‘heavy’ or ‘overweight’. I know I need to make a change. But I’m not athletic, don’t like exercise classes and can’t seem to make a long-term commitment to a gym. So what to do?Well, there’s a new place — Steel City CrossFit — that just opened up. So I walk in the door to see what it’s all about. I’m pleasantly surprised that it looks like fun — small group of people doing different movements, participating in what look like simple exercises. Initial misgivings that it would be all ‘jocks’ seem unfounded. Women outnumber men; ages range from young to ‘mature’. Not everyone is thin. Looks promising. Adam, the instructor, seems nice — unnaturally cheerful and upbeat, but then most fitness instructors usually are — I might come back and try a class.

Stage 2: Doubt. That first class gets off to a rocky start. Adam, how can you call this ‘just’ the warm up? Nine exercises, 10 to 15 times each — I call it enough, in fact, more than enough. And you want me to do these nine exercises three times — for a WARM UP? You are out of your mind. You say you start the class AFTER the warm up? I just might start for the door and see you later.

Stage 3: Discomfort. Casting aside doubt, I come back for more CrossFit classes but find myself in a state of negativity: My body doesn’t bend like that. I can’t possibly lift that much weight. I’m too old to try that. But Adam has a trick: He says you can ‘scale’ the movements. If you can’t do a pushup from your toes, try it from your knees. If that doesn’t work, try it standing at the wall. He says it’s the range of motion that counts. I’m willing to give him the benefit of the doubt, at least for now. I’m feeling the effects of these classes throughout my body. To my surprise, my body seems to like the movements.

Stage 4: Realization. Hey, what’s going on? After a month of CrossFit, I can walk up stairs without stopping on the landings . . . the numbers on the scale are decreasing . . . my clothes aren’t tight anymore. Then two months of classes and you know what I’ve learned — Adam was right: My body DOES bend like that . . . I CAN lift that much weight . . . I’m NOT too old.

Stage 5: Enthusiasm. Wow — I love CrossFit. Adam makes sure each class is different . . . the classes are very intense but mercifully short, usually about 20 minutes. I’m losing weight, gaining strength and fitness, meeting great people. As an un-athletic person who has had a very tenuous commitment to exercise, I’m now committed to CrossFit. The results feel great — and you can’t keep me away from class!