Vic is a busy guy. Travels a lot, big responsibilities, and rarely misses a WOD no matter were he is.
The goal board is up and the goals are piling up. We want everyone to make a goal that's achievable in 2-4 weeks. Get your goal up the very next time in.
Thursday WOD
"CFT Cont…"
Max Strict Press
then
3 • 2 Rounds:
30 Sec. Pull-ups
30 Sec. Seated Cleans
30 Sec. Hollow Rocks
30 Sec. Clean Pulls
Rest 2 mins.
A group warms up with some dragon tale. I think we had more injuries in 5 minutes of dragon tale than we did the past 2 months of CrossFit.
YESTERDAY we had 40 PRs (personal records on "Cindy") in a single day of training!
The goal board is up. We want everyone to make a goal that's achievable in 2-4 weeks. Get it up the very next time in.
Wednesday WOD
AMRAP 2mins:
Max Power Clean&Jerk (135/95)
Rest 2mins
AMRAP 2mins:
30DU's
10 Thrusters (95/65)
Rest 2mins
AMRAP 2mins:
10 KB Swings
10 High Box Jumps
Both the 9:00 and 4:30 classes had Grand Slam PRs. That means every person set a new personal record on Cindy. Sorry we missed getting a picture 9:00 class.
Since all men want to be THIS GUY... and he even makes women want to be a man like him.
Tuesday "CFT" CrossFit Total
"CFT"
Max Back Squat
Max Deadlift
Kim greating the day with her goodmorning.
Thoughts on specialization
“A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, die gallantly. Specialization is for insects.”
Robert A. Heinlein
Friday WOD
BackSquat
1x5-50%
1x5-60%
2x3-70%
5x3-80%
For Time:
1000m Row
50 KB Swings
then
Core Test
People tend to get a little crazy when they start CrossFitting.
Put your goal into action
After our goal setting seminar last month we want to give you opportunities to practice what you learned! Think about something you want to improve at the gym within one month- 5 DU in a row? 1 HSPU? 5 kipping pullups? Row 500 under 2:30? A lift at a certain weight? (ex: clean at 65 lbs) Choose something specific and be ready to share it with your class on Feb. 1! If you need help coming up with a goal, ask your trainer this week. We want to help you set and REACH those goals!
Thursday WOD
Dead Lift:
1x3-50%
1x3-60%
3x3-70%
4x2-80%
3 • 2 • 1 Rounds:
10 Broad Jumps
10 Power Cleans
15 Pull-ups
10 Hanging Leg Raises
Athlete Profile: Christina Lyons Roberts
WOD: 10 Hours Long (don’t bother to count your reps!)
Christina Lyons Roberts, also known as Christie or Christie Jo, started attending CrossFit Troy as soon as it opened. When she became pregnant, her goal was to stay fit and stick with CrossFit throughout her pregnancy. She was smart and scaled back the weight and the number of reps as needed. Christie even did pull ups the day her baby was due until Momma / Nurse Pam recommended that she take a rest until the baby was born.
Not only did Christie reach her original goal of sticking with CrossFit, but she believes her ongoing training paid off in the labor room. Christie labored for ten hours throughout the night, but realized that she never actually felt tired or exhausted as everyone had told her to expect. She believes her endurance level was elevated and that her body had been prepared for the longest WOD she had ever experienced!
Eliana Jo arrived on September 4 weighing in at 7 lb, 9 oz. and is the 4th ‘Jo” of the Lyons’ family to be part of CrossFit Troy. Great-grandmother Mary Jo, Great-Aunt Amy Jo, and Mom Christie Jo all hope that Ellie will join the CrossFit team in a few years. Christie believes that her strength and wellness has already paid off for Ellie as she’s been healthy since birth and she held her head up when she was only one week old.
Christie took six weeks off from CrossFit per her doctor after Ellie’s birth. When she came back she found that there wasn’t anything she couldn’t do. She gradually built back up the weights and reps and is back to her old self....well except maybe for the amount of sleep she’s getting. But, hey, there has to be some challenges in life, right?
Wednesday WOD
Snatch Drills:
2 To the hip + Back down to Knee +1 Power Snatch + 1 OHS
3x3
AMRAP 15 • 12 • 10 mins:
1 Full Snatch
1 Dip
1 Lateral Jump (L+R=1)
Add a rep each round
Making their performance known.
Micro Goals
Be looking for an opportunity to stake your claim to your micro goal (more to come) in the gym. A micro goal is essential to the achievement of the larger goal. It will be a smaller goal toward your progress that can be easily achieved in 2-4 weeks. If you can't or don't care enough to set and achieve your micro goal, you've chosen to fail from the start.
Last day to sign up for the Challenge. Click here for more details and registration.
Tuesday WOD
5 • 4 • 3 • 2 Rounds:
90 Sec. Row
Rest 30 Sec.
90 Sec. KB Swings
Rest 30 Sec.
90 Sec. Push-ups
Rest 30 Sec.
90 Sec. Plank
Rest 30 Sec.
If you had to pick between 2 pilots, which one would you want, the one that CrossFits or the one that does Zumba in tights? With David Jett you get both :).
Only one more day to sign up for Challenge. Click here for more details and registration.
Monday WOD
In Teams of 2
AMRAP 20mins:
20 Walking Lunge Steps L+R=2
10 Body Blasters*
10 Burpees
BodyBlaster=1 pull-up + 1K2E* So Parter 1 does 20 lunges, then Partner 2 does the 10 bodyblasters and then partner 1 does 10 burpees. They then switch for rnd 2!
Michelle does not realize it, but in this WOD, she out ran a college division 1 track athlete 10 years younger then her. Impressive.
Take the Challenge. Click here for more details and registration.
Friday WOD
Clean Drills:
1 Hang Power Clean + 1 Front Squats + 1 Jerk
5x3
5 • 4 • 3 Rounds:
10 Push-ups
Max Rep Squat Clean Thrusters
Rest 1 min. btw rounds
Against a 20min clock
