CrossFit

Certification this weekend

I'll be in North Carolina at my Level 1 CrossFit certification this weekend and leaving tomorrow. Really looking forward to it, and meeting some of the top trainers and CrossFit athletes in the country.

Graham will be in for all sessions so.we won't miss a beat.

Thanks so much James for helping with helping us build more plyo boxes this Saturday.

The blog won't be updated till I get back so I'll see you on all on Tuesday.

"This is an amazing workout!"

Everyone did the same workout today, scaled to 3 levels. Great to see the new faces. Our CrossFit community is growing.

A first time CrossFitter was heard saying, "This is an amazing workout". And we all agree!

Flooring and Rowers are here!

Wow! the people are coming and we're not officially open yet. We have Concept 2 rowers are up and running and we've got 7/8 inch of rubber mats covering the entire area. It's starting to feel like a finished gym.

Many of you have done your first introductory WODs (Work Out of the Day) and the response has been fantastic. Keep telling your friends. I see lots of fitness in the future.

Morning before Thanksgiving!

Way to go Kerri on your first full work out. I didn't smile either my first time through.

Have a blessed and rich time with your families today.

Thankful my first Tabata is over!

Way to go Zach. You finished this one on your feet! I think you've got the right attitude for achieving an elite level of fitness. Same attitude + intense work + time = an elite level of fitness.

Fight Gone Bad Fitness Challenge

Prepare yourselves boys...even the toughest wrestlers could get crushed by this challenge.

So what is Fight Gone Bad? It was designed by CrossFit for their growing number of MMA fighter trainees. Its format is like that of a MMA fight. In other words, 3 rounds that simulate a "fight to the death" metabolically.

THE WORKOUT

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete 3 rounds of:

   1. Wall-ball shots (10/14/20) pound ball, 9 ft target. (Reps)
   2. Deadlift high-pull (55/65/75) pounds (Reps)
   3. Box Jumps 20 inch box (Reps)
   4. Push-press (50/60/80, Dumbell totals) pounds (Reps)
   5. Row calories (Calories)

There will be a sliding scale of weight required by your wrestling weight class.

Weight Class Breakdown: 103-125 / 130-165 / and up

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Total points for each team will be tallied. The team with the most points is the victor. No bloodshed required.

Mini "Linda" a workout in Mental Toughness

Way to go guys and girls. Congrates James for pressing to the finish and showing us the sweaty proof!

The decending reps of the "Linda" 10-9-8-7-6-5-4-3-2-1 are a grueling test of, and opportunity to, develop mental toughness. We changed the elements of Linda to Squat Thrusters, Plyo Box Jumps, High pulls PLUS we added a 4th element!! (Cringe) Kettle Bell swings.

There was an article written about Mental Fitness by Kim Decker in the Crossfit Journal. Worth the read so enjoy the download

Download 51-06-ForgingMentalFitness.pdf

Getting ready for fat Thursday

Hey James (the one on the right) thanks for being the our first customer! You did an awesome workout tonight and double thanks for suggesting the Thanksgiving morning workout. We'll be here Thursday 7:30 am. All welcome.

Calling all friends and family. We'll be setting up 60 stall mats covering the entire gym Friday evening at 6:00.

Luke's first CrossFit workout

Luke enjoying a break during his first CrossFit workout.  Way to go Luke!

Crossfit--training system for MMA fighters

We went to the Dayton Gym Club to see my son Mitch fight. The fight was very short. TKO. He's now 3-0 planning to go pro as soon as possible. Also a future CrossFit trainer. Hopefully we'll see him at CrossFit Troy to compliment his fight training. If I was a MMA fight, boxer, wrestler etc. I wouldn't walk into battle without being Cross Fit.

First WOD in our place

No flooring yet, nothing set up, just piles of empty equipment boxes...what better time for our first workout. The only problem was I was too busy working out myself and I should have been coaching and watching after Zack. Being his first WOD and not being in any kind of condition, after 3 minutes he stayed in this position for 30 minutes. My apologoes Zack. We'll take better care of you next time.

New from Rogue Fitness "Donkey Kicks"

We visited some new friends from Rogue Fitness, a CrossFit affiliate in Columbus. Thanks a lot Bill and Troy you are great coaches and awesome motivators. One (of several) sweet new drills we picked up was "donkey kicks". Grahams massive lower body is just dead weight on these babys. I didn't see him smiling too much. Look for donkey kicks at Crossfit Troy.

Tomorrow's move in day. The hauling begins.

At the Y today

We set up a crossfit circuit smack in the middle of the weight room. Not much room to move but you do what you can when your desperate for a great workout. 4 events, 30 seconds each, rest 30 seconds at the end of each round. 5 rounds. Count total reps trying to hold reps on each event.

Lots of real heavy breathing and funny looks. The kind of looks that say, "What the hell are you working so hard for", as he sits on his ass slowing doing arm curls in front of the mirror. After I had to pause (so I wouldn't pass out) before my last set of pullups, I noticed the guy next to me had been there for 30 minutes and hadn't broken a sweat yet.

Life is too short. If you're going to workout why not workout as hard as you can.

Opening Soon!

We start bringing in equipment Friday. 57 stall mats to haul in, the garage is full of thousands of pounds of bumberplates, dumbells and medicine balls. Rowers and more coming soon.

Our first workout on sight will be this weekend!

Graham and I will visit Rogue fitness in Columbus. We are looking forwad to getting a ton of advise and wisdom from a club that is ahead of us. This CrossFit community is great.

I get certified first of December. Graham gets his cert in January.

The momentum builds.