CrossFit

Barbara

WOD
Barbara

20 Pullups
30 Pushups
40 Situps
50 Squats

3 min rest between each of 5 rounds

Bowing down to the King

Just as the Kings and Wiseman bowed down to the baby King of Kings, so too do Crossfitters bow down in their own unique way.

Have a blessed Christmas.

WODs will start again 4:30 pm on Wednesday.

Fight Gone Bad Wrestlers

We had 2 full wrestling teams in the gym today going head to head on Fight Gone Bad. Truly an amazing sight. Here the wrestlers are getting a last minute reminder about body position before begin.

Congratulations Troy Christian Wrestlers for having the highest average score. Both teams were outstanding. Due to a mathmatical error, the actual score was closer than announced.

Troy Chrisian HS: 316 average score

Troy HS: 303 average score

A very close competition!

 

More pictures and video coming soon.

Wittenburg Intensity

Dans' on the Wittenburg Football team and back in town for the Holidays. He's had a chance to experience 2 WODs and we've been impressed how much of himself he's putting into it.

He's worked out with our 2 trainers and all three finished within 20 seconds of one another. It's not to often a young Crossfitter with only 2 workouts under his belt old can maintain such intensity for over 20 minutes. Wittenburg is doing something right.

Way to go Dan.

WOD

Tuesday 12/18
(to be scaled to your fitness level)

Turkish Get Ups (10)
Kettle Bell Swings (20)
Snatch Squats (30)
Push Ups (40)
500 m row

3 rounds for time

Ice Man

WOD "Iceman"

Find an open area with a lot of wet freshly fallen snow. Begin to roll the biggest snowball you possibly can using only your hands

Technique:

You may lean against the snowball as long as the only body part making contact is your hands. 

You may also squat down and use your legs to aid your press as you stand up as long as only your hands make contact.

You may put your hands under the snowball and try to roll it using your back and legs as long as only your hands make contact

Roll the snowball for 10 minutes or until you can no longer roll. 

Workout can be adapted by alternating turns with a partner(s)
Teams can all roll together working to make one massive snowball.

Enjoy the snow.

Graham

My idol

It's not how you start it's how well you finish that really counts. Anyone can be buff and workout when they are in their 20 and 30's. The test is in the long term.

This is my dad. Ted is 74 years old. He's been active his whole life, he works out nearly every day, still gets up on one ski, runs, lifts...still does these weird floor stretching movements we used to laugh at...now he's a Crossfitter.

And the most important quality I respect above all, he's ways wanting and willing to learn new things. Here he's just learned a high pull as a part of a 14 minute kick butt workout!

You're my inspiration dad.

Always smiling

This picture was obviously taken after the REAL workout. But then a again Christie does smile like this even during her workout. Guess we need a heavier ball.

WOD

For one minute with 1 min rowing in between  (X2)

pushups
situps
wallballs
burpee
airsquats
jump rope

24 minutes

Record reps each excercise

200 air squats and counting...

Pam has had very tender and weak knees for years. With the squat being one of the fundamental movements for the human body, she's been testing the belief that when these movements are done technically correct, not only will they do no damage, but they posses rehabilitative effects.

W.O.D. Wednesday

Thrusters (x15)
Situps (x30)
Jump Rope (100)

Advanced (4 rounds)
Intermediate (3 rounds)
Foundational (2 rounds)

For time

The dirty dip James style

The only way the dip gets better is when its done on the rings. Hopefully we'll get our chinning rig in by the end of the month. I sure miss chin ups! We'll have a full array of rings suspended from the bars for a constantly varied assortment of functional development.

W.O.D.

50 Pushups
50 Airsquates
50 Situps
50 Airsquats
50 Dips
50 Airsquats
Plank 60 seconds

For time

To be done in order finish each before moving on.

Prepared for the unknowable

Yesterday we were walking our golden retriever Leo, and unknown to us, he had a hurt foot that half way through the walk caused him to be unable to continue.

Leo is 90 lbs of dead weight that did NOT want move another step. What to do?

Not a problem. Over the past year I've been in the process of being, "Prepared and protected for the unknown and the unknowable." I had done sets of deadlifts at 1.5 times my body weight as well as actually carrying 85#s of bagged gravel for 50 yards at a time (for time none the less).

Thanks CrossFit for preparing me to pick up safely and carry Leo 100 yards back to his favorite spot in front of the fireplace.

P.S.I woke up this morning with not a bit or soreness or strain.

TODAYS W.O.D.

Deadlift (1.5 body weight)

Box Jump

Push Press

21-15-9

Zachs Big Improvement!

Here's Zach hitting one of our Concept 2 rowers. He's has amazed us by his work intensity and improvement. Just a few weeks ago he had to stop working out after only a few short minutes and laid on his back for 30 minutes to recover.

This week, he finished a intensive 12 minute workout and pressed hard through the whole thing. Image the level of fitness Zach will achieve 6 months from now with this kind of determination and consistency.

Way to go Zach, you're an inspiration!

Hosting the wrestling team

Snow day today for the Troy Schools. They have this crazy policy that the athletic teams can't practice on snow days. Since tomorrow is their first meet, Crossfit Troy hosting the team for some premeet drills and some cardio.

Good luck tomorrow guys. Hope to see you as CrossFitters in the near future.

A very rare experience

Very few of us have ever been a part of a real team community. I’ve only really experienced it a few times in my life. The thrill of being a part of something really amazing. Over the past 30 years since, I’ve worked at many different places, corporate cultures and companies but none even came close... even having my own business...but none of them approach the days I was a part of the Iowa State Gymnastics team. I guess, in a way, I’ve longed to find that kind of experience again.

I’ve often wondered what it was about that team in 1977-1980 that made it such a powerful influence on me. One clue was paying attention to what kind of memories would occasionally come back to my mind, as I’d pull out the old photo albums every couple years. Though most of the pictures were from competitions, it was not the memories of competitions that I valued the most. It was the many hours spent in training and striving together with my teammates in that old gymnasium with no judges, and no spectators. Just us athletes striving to achieve an ever higher level of performance.

In the process of dreaming and creating CrossFit Troy along with others in our newly emerging community, I’m committed to incorporating those same elements that I believe made my college competitive experience so great and unique.

Here are a few of those aspects that I believe can make CrossFit Troy, this kind of great experience for you.

1)    Motivating coaches that can attract the right kind of people.

2)    A sense of doing something that you believe very few others could, or would, dare to do.

3)    The kind of community that is forged ONLY by suffering and striving TOGETHER, accomplishing beyond what was previously thought possible.

4)     Striving together for goals that are tangible and measurable. Progress toward a goals that are tracked and able to be celebrated specifically.

5)     Always doing something different. Never bored, always learning and improving. And as you do so you're body does the same. Changing before your eyes.

6)    The motivation that comes from having coaches and team mates that you respect, care deeply about, and cheer you on throughout the trenches of training as an athlete.

I believe that the CrossFit method, and the way it is able to turn fitness into sport, is one ways this rare kind of team community can be born.

Just because we all grew up, or graduated from a team in high school or college, it's not over. The athlete in you may be just beginning. EVERYONE should have the opportunity to also be a part of such a grand pursuit.

CrossFit Troy.

Back from the cert.

Yea that's me in the middle with my eyes closed. Hey guys can't we take another picture?

The certification was worth every penny. Lots of technical details and a major understanding of what CrossFit is all about.

One main point I really appreciated was Coaches emphasis upon excellence and what it means to be excellent as a coach. It's about really caring when it comes to your clients and their lives. Getting to know them personally beyond their life in the gym. "When it comes to special family occasions few invite their banker to a wedding, or an accountant to a birthday party, but a good coach will always be invited the meaningful times in our customers lives". That's pretty cool.

See you at the gym.