CrossFit

Should be on the Road to Sectionals

CrossFit from Boundless Television on Vimeo.

 
Here is a picture of Jill (mother of two sons...IN COLLEGE) doing handstand push ups!  The entire 20 minute workout Jill never kipped once and to be honest it really didn't look like she even needed to use the ab mat.  Impressive.

Hey Jill, ever think about signing up for the competetion this March?  I think we could use another team member on the lady team. 

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Weather Update:

Yes, we are open today. Only 6:30 pm. session is cancelled.

Stay tuned for tomorrow.

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Benchmark Tuesday 

"Annie" 

Double Unders (or triple number of regular jumps)

Sit ups

50 - 40 - 30 - 20 - 10

So...Red does 50 Double unders, 50 Sit ups then...40 40 ..all the way down to 10 10 Done.  Blue starts at 40 and goes down.  Green at 30.

Cool Down

Back Squats (add weight after each set, only start counting when the weight gets tough)

5-5-5-5 • 5-5-5-5 • 5-5-5-5

Advanced • Intermediate • Foundational

Scale to capabilities

Road to Sectionals

AJ is one of our athletes at CFT that has decided to train for sectionals.  For AJ this has meant more time in the gym working on flexibility, straining through the gymnastics movements, and basically transforming himself into a modern day gladiator hip veins and all.  For those of you who know AJ you can tell by the look in his face that his intensity level has skyrocketed (yes we saw your 55 lb weighted pull ups yesterday).

Nice work AJ, you along with all of our other competitors have made some amazing gains!  Maybe we should start to tell EVERYONE that they have to compete.

Want to compete at this years Crossfit Games Sectionals?

"Will the workouts be too hard for me? I am not that fit"
The workouts can be scaled to match your current level. Scaling puts you out of the running for a qualification spot for the Regionals, but will still provide a kick ass stimulus and, in reality, a better experience for you. Some of the most exciting moments in recent competitions are the scaled heats. Competition gives insight into intensity, and you will never approach your training the same way again. Competing is all part of the journey. Take the leap! --  from http://games2010.crossfit.com/

Join Mike, AJ, Frank, Zach, Chris, Sandy, Heather and Amanda in Columbus. Talk to Mike or Graham for more.

For more information on The Games

Monday WOD 

 8 Push Press 4 HSPU

4 Pull ups 2 Muscle ups (instead of any dips or pullups)

4 Dips

8 Choppers M 2 pood W 1.5 pood

AMRAP in...

20 • 15 • 10 Minutes

Ex-Pun

Skater Lunges (new...and good for your butt ladies)!  50 (hold a plate at your chest) • 40 • 30 • 20

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

In from Colorado

 
Scott was in Friday from Colorado for his very first CrossFit WOD.  He performed great and made it through the tough med. ball chipper.  Way to go Scott it won't be too long before you are slamming through the red level workouts.  What's even more impressive is his picture where he is actually smiling during Med. ball cleans, who does that?

Endurance Athletes:  see our new CFEndurance Blog!

Sunday

"Hopper Sunday"

A random workout will be drawn out of the hopper to determine your fate!

Cool Down

Hopper Cool Down

Advanced • Intermediate • Foundational

Mother/Daughter/Sister Act

Sharon works on mastering thrusters during her On Ramp session. Many of you don't know her yet, but you do know her daughters Lauren, Suzzanne, and Christine, with Dad Bren in the mix too, CrossFit Troy continues to be a real family act.

Friday "Med Ball Chipper" WOD

10 Med Ball Cleans

10 Med Ball Sit-ups

10 Med Ball Donkee Kicks

10 Med Ball Wall Shots

10 Warrior Burpees

100 Regular Jump Ropes

6 • 5 • 4 • 3 Rounds

Ex-Pun

Row 500 - 500 - 500

Weighted GH  40 • 30 • 20

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

She thought never again...

Janis did her first WOD with unmodified push-ups. She thought she'd never again be able to do all her push-ups in a WOD without "being on her knees". Way to go Janis doing the 55+ crowd proud. I'm fond of saying, "What you can do in your 20s and 30s is not as important as what you can do in your 50s, 60s and 70s." Train for long term sustained fitness!

Want to compete at this years Crossfit Games Sectionals?

"Will the workouts be too hard for me? I am not that fit"
The workouts can be scaled to match your current level. Scaling puts you out of the running for a qualification spot for the Regionals, but will still provide a kick ass stimulus and, in reality, a better experience for you. Some of the most exciting moments in recent competitions are the scaled heats. Competition gives insight into intensity, and you will never approach your training the same way again. Competing is all part of the journey. Take the leap! --  from http://games2010.crossfit.com/

Join Mike, AJ, Frank, Zach, Chris, Sandy, Heather and Amanda in Columbus. Talk to Mike or Graham for more.

For more information on The Games

Wednesday WOD

Deadlift (1.5 B/W)

Dips (Ring Dips)

Box Jumps (26 inch)

21-15-11-9  • 15-11-9-7  •  11-9-7-5

Cool Down

Practice 1- leg pistil squats (new) 20 each leg

(Competitor) 100 Double Unders

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

It's hard to keep a marine down

It was a great surprise when Dave came walking in the gym late last week. As you can see he's doing great. Supporting (and a little swing) on his walker like they were parallel bars. He's starting a rehab program and only has minor evidences form the many strokes his infection caused. Dave hope to be back in the gym in the future. Your concerns and prayers meant the world to Dave and his family!

Wednesday WOD

Plank Rows 1+1=2

Push Press (Handstand Push-ups)

K2E (T2B)

Walking Plate Lunges (competitor only)

10-9-8-7-6-5-4-3-2-1 

Cool Down

Walking OH Bar Lunges

30 lunges (1+1=1)

(Competitor) 100 Double Unders

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

Getting ready for the games

Zach works through 185lb clean and jerks in yesterdays WOD. He's come a long way. I always look forward to the opportunity to work out side by side with him. It's always sure to be a great workout trying to keep up with him. He's one of our 9 athletes that will be competing at the Sectional CrossFit Games. Let's not forget how far we've all come after an extented period of being CrossFit trained. Here's a picture of Zack after his very first WOD after less than 2 minutes. I don't think he moved for half an hour.

Zach in the beginning... that's me giving just a very little sympothy.

Yesterdays 5:30 class at their best after the WOD.

 

Tuesday WOD

5 Weighted Pull-ups

10 Weighted Sit-ups

7 Strict Pull-ups

10 Hollow Rocks

9 Kipping Pull-ups

10 Wall Ball Sit-ups

AMRAP in... 20 • 15 • 10 min

Cool Down

Stretch

Advanced • Intermediate • Foundational

Scale to capabilities

Early to rise

                                         
Brian has been a regular with the early 6am morning crew. These early are able to get in a great workout without cutting into busy family or professional lives. Way to keep that chin up Brian.

Monday WOD

3 C&J (Competitor B/W)

9 Burpees

27 Air Squats

5 • 4 • 3 Rounds

X-Pun

Double Unders

100 • 75 • 50 reps

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

Fun with Oly Lifts

 
Jodene shows the proper width for her hand position as she gets ready for hang snatches. She's smiling so big because the WOD has not started yet.

Endurance Athletes CFE WOD TODAY at 5:30:  see our new CFEndurance Blog!

Sunday

"Hopper Sunday"

A random workout will be drawn out of the hopper to determine your fate!

Cool Down

Hopper Cool Down

Advanced • Intermediate • Foundational

Off Ice Training

                                                 
AAron Huber and Justin Dornhecker are two of our Troy Bruins who have been showing impressive gains after a few months of hard CrossFit work.  Congrats guys, your hard work is definately starting to show.

Endurance Athletes CFE WOD TODAY at 5:30:  see our new CFEndurance Blog!

"Always do sober what you said you'd do drunk. That will teach you to keep your mouth shut."

--Ernest Hemingway-- (1899 - 1961)

Friday

"Karen"

Wall Ball Shots 

Men 20lb Women 14lb unmodified.

150 • 100 • 75

Cool Down

Row (in 250m sprints) 1000m • 750m • 500m

Advanced • Intermediate • Foundational

Scale to capabilities