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New faces saying,
"I want to strengthen my upper body."
"I want to turn back the clock."
"I want the ultimate workout."
It sure doesn't take long to get hooked.
See James Humphrey's CrossFit Story
WOD
Friday
DON'T LET THE SNOW STOP YOU FROM COMING IN.
WE'LL BE HERE.
Wall Ball
Extreme Pushups (handstand or angled)
DB Swings
Pullups
20 - 15 - 10 reps for each
3 rounds
Advanced - Intermediate - Foundational
Pursuing fitness is a unique opportunity for couples to actually workout together. Something rare in the fitness world. At Crossfit Troy, we all do the same workouts together scaled to each persons fitness and physical cabilities. Afterall, life's busyness pulls us apart enough, let's make sure fitness is one of those things that we do together.
BENCHMARK WOD
"Jackie"
1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)
For Time
Scale to Capabilities
Congratulations to all 27 people today that did tabata "Fight Gone Bad". It's something you can really be proud of.
WOD
Tuesday
Turkish Get Up (TGU) (10)
Snatch Squats (20)
Pullups (30)
Rounds: 3 - 2 - 1
Advanced - Intermediate - Foundational
Scale to your capabilities
James sports his favorite "Nasty" Hat. But that wasn't the worst part. He decided to do Fridays WOD with a 20# Weighted vest. Way to go James.
See The Troy Daily News Article on CrossFit Troy
WOD
Monday
Tabata Fight Gone Bad
Row
Wall Ball
Box Jump
Push Press
Sumo High Pull
Rounds: 8 - 6 - 4
Advanced - Intermediate - Foundational
Scale to your capabilities
Total lowest rep set for each
Pictures can only say so much so I've asked a few of our customers to share in their own words about their CrossFit Troy experiences. After all, it's what our customers think and experience that really matters.
Thanks Peggy for your your significant contribution to the CrossFit Troy community.
I came to Crossfit Troy after more than two years of working out on my own and in a gym. I knew I wasn't in the shape I used to be, back in my 30's when I ran 10Ks and taught aerobics, but for a 50-something with a stubborn 20 pounds to lose, I wasn't exactly completely out of shape either. I used the weight machines at the gym and I jogged 2-3 miles or used an elliptical most days. So I was surprised how hard it was to do pushups at my first Crossfit workout, and how hard it was to do a deep-enough squat too. It made me realize that I had not been challenging myself, that my level of fitness was in a rut, and that unless I did something different, I was actually going to go downhill. And believe me, Crossfit Troy is different. It is like no other workout I have ever done. Ever.
In the beginning I was really sore, I mean REALLY sore. I remember telling Mike that I was convinced it was a total body workout, as he said, because my total body hurt! Yet I keep coming back. Because Crossfit Troy is more than a workout. It is an experience. You are joined in each workout with others puffing and panting and sometimes grumbling right along with you, each trying to push themselves just a little farther than their last workout. And when you're done, you give each other high fives, and your coaches tell you how proud they are of you, and you find yourself smiling. Smiling! And laughing! And maybe even posing for a picture. For the first time in a very long time, I have found a workout experience that challenges me and yet makes me feel successful each time. And because of the bond that toughing it out with others creates, you share in their victories too. Instead of dreading your next workout, you find yourself rearranging everything else in your life so you don't miss one. I grumble, I complain, but I'll be there, and as I get in my car to leave, I will shake my head in amazement that I am having such a good time getting in the best shape I've been in for 30 years.
Peggy Wiggins
Age: 50 something
See The Troy Daily News Article on CrossFit Troy
Doing activities like thrusters, deadlifts and box jumps are not what most senior ladies were doing at 8:00 am. Here at CrossFit Troy though, our "Queens" are preparing to ensure that their future years are the BEST time in their lives.
Not only are they increasing their level of fitness but they're beginning to turn back the clock realizing that they can still enjoy jumping rope and even doing handstands!
Out latest additions are 3 sizes of slosh pipes. They're great for amazing stability drills. Plus a LOT OF FUN.
Thanks Graham putting them together for us.
WOD
Friday 1.25.08
Deadlift (Body Weight)
Thrusters
Box Jumps
(for time)
21-15-9
15-9-6
9-6-4
Advanced - Intermediate - Foundational
Scale to your capabilities
Here I am going through the motions for a clean. We've been working on the parts and soon many of us will be able to out it all together. It may take me a while to go from 95# (pictured here) to 135# which is the benchmark for guys. But hey I'm 49 and only 160 lbs.
WOD
Thursday
Weighted Pullups 10
Push Press 20
Situps 30
Pushups 40
Squats 50
3-2-1 rounds for time
Advanced - Intermediate - Foundational
Scale to your capabilities
We've got folks coming every day getting introduced to the foundational skills and movements.
We all grow in our fitness levels better and faster together! There's nothing more motivating than a full class of people pushing beyond.
WOD
Wednesday
"Elizabeth"
Clean 135#
Ring Dips
21-15-9
15-9-5
9-6-4
Scale exercises to your capabilities
Sara is discovering the fun, power and camaraderie of what happens when fitness becomes sport. The result is a level of intensity and that cannot be matched by any other means.
"The shortcut to any of your fitness goals is increasing intensity."
-- Greg Glassman
This is what CrossFit Troy is all about.
WOD
Tuesday
Complete as many rounds as you can in 20 - 15 - 10 minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge
Scale to your level.
Today is supposed to be the most depressing day of the year. Here's why.
1) Today has the shortest amount of daylight of any day of the year.
2) The bills from Christmas have come due.
3) Most people have already broken their new years resolution.
4) A sense of hopelessness...because of the above.
Encouraging words from CrossFit Troy. When you're becoming a victim of seasonal depression, REFUSE IT. The best thing you can do is be proactive and DO SOMETHING POSITIVE irregardless of how you FEEL.
See you at the gym!
WOD
Monday
Row 500 m
DB Swings (21)
Pullups (12)
5 - 4 - 3
rounds for time
Scale to your capabilities
I've heard it said many times just before starting the WOD. "I'm scared".
It's a beautiful thing to be afraid of something yet at the same time accepting the challenge to DO IT. What I've discovered about CrossFit training is its greatest benefits go way beyond just development of our physical capacities. We must develope or mental capacities as well. Afterall, our mental fitness is where most of our challenges (and battles) are either won or lost from the get go... irregardless of our physical state.
I recommend read the linked CrossFit Journal article for more on the topic. Have a great sabbath rest day.
Download 51-06-ForgingMentalFitness.pdf
Pictured here is John Mattes one of our newest CrossFitters. The mans got an awesome work ethic.
Many folks are looking at some of the pictures on this blog and get the impression that CrossFit Troy is beyond their capabilities. NOT SO. As demonstrated by a few of our senior citizens CrossFit is scalable to ANY fitness level and capability. Several of our "Queens" came to us completely deconditioned. Not only are they seeing gains already but they are having fun doing it.
WOD
Saturday make up day
9-10 am
Pick any of the posted workout from this past week.
We'll be seeing a lot more of Rachel and Jet. After 2 sample CrossFit Troy workouts they are both hooked.
Todays workout was a real beast at the red (advanced) level. Way to go big Jet.
WOD
Friday
Deadlift (Body Weight)
Pullups
Burpees
21-15-9
15-9-6
7-6-5
Scale to your level.
Kyle, Zane and Zach blasting through their first Fran.
Hey Kyle (left) keep your weight not just in the balls of your feet. Keep those heals down... more like Zane (front). Great effort Zane way to jump in there full throttle. What impresses me about our Crossfitter wrestlers is they come in AFTER AND IN ADDITION TO a full wrestling practice.
Another day another record. We had 23 new Crossfitters do "Fran" today. Ranging in age from 74 to 17, and everything in between. Our records board is filling up. If you missed it come in on Saturday 9-10 and get your time up there.
WOD
Thursday
Burpees
Pullups
Wallballs
Pushpress
Cleans
KTE (Knees to Elbows)
DB Swings
Weighted Squats
Dips
35 / 15 / 7
For time
Graham put up 500 lbs! Next time it's 510.
We'll be working on getting our Crossfit Totals on the boards in the coming months.
Deadlift + Standing Press + Squat = CF Total
For our WOD today we have 2 options
WOD
Option #1
Deadlift
Standing Press
4 reps, 3 reps, 2 reps, MAX
Record weight to records board
Skill work for Weighted Squat
WOD
Option #2
Dumbell Squats
Push Press
Sumo High Pull
For time
10-9-8-7-6-5-4-3-2-1
ADVANCED
INTERMEDIATE
FOUNDATION
After a kick'en tabata pushup, squat and situp workout everyone in the 4:30 class is still smiling...except Pam (right) and Peggy (in front). Great job gang!
Fire up for tomorrow as we'll be going heavy. Save some energy for "Fran" on Wednesday. One of our shortest and nastiest benchmark workouts.
For those of you that missed this tabata workout you have another opportunity to get your numbers up on the records board this Saturday 9-10. Let Graham know if you'll be coming in.
I'll be at a wrestling tournament cheering on our CrossFit wrestlers.
MWF at 6:30 pm will be a class of Troy High School wrestlers and some other student friends. Others are welcome to join them to see if you can hang with the young bucks.
Kyle and Zach are setting the pace requesting a special Saturday training session when others are... well...doing something else NOT at Crossfit Troy.
Don't get left behind Zane, Conner. Every day counts!
Our newest morning class pictured here is the Queens. Most of them are senior citizens and they are raising the bar for their peers. Thanks ladies for spreading the word about CrossFit Troy.
ANNOUNCEMENT:
We will be having benchmark workouts every Wednesday. These are "named workouts" developed by CrossFit. They will allow you to track your fitness progress. We now have a records board with every crossfitters name on it. Everytime you do a benchmark workout (every 4-8 weeks repeated) you'll have the opportunity to achieve a PR (personal record).
We did "Cindy" this week (results are now posted at the gym) and this week on Wednesday we'll be doing "Fran". And as always every benchmark workout can be scaled to your fitness level and capability, so EVERYONE gets to participate. It's fun, challenging and motivating!
For anyone that missed a Wednesday benchmark workout you can have another opportunity to do it on any Saturday from 9-10am.
Monday WOD
12 minute Tabada
Pushup
Situp
Dips
Record reps of lowest of each and total
Get ready because Tuesday we go heavy.
I don't want to ginx things, but we have not had one person try Crossfit Troy to date, that did not decide to become a part of our community.
WOD
KTE
Push Press
Box Jump
Wall Ball
DB Swing
Pull ups
(finish each before moving on)
50/30/20
For time
It was an awesome day working on various chinning techniques. Also a record number of crossfitters worked out today.
Graham and I want to thank everyone for your dedication, willingness to allow us to really push you, and telling your friends and family.
We're so proud of what we are seeing emerging in each of you.
WOD
"Cindy"
5 Pullups
10 Pushups
15 Squats
As many rounds you can do in 20 minutes.
At long last big red is up and ready for abuse.
Revised WOD
Sumo Cleans
Thrusters
Pullups
Max weight
10-9-8-7-6-5-4-3-2-1
Graham and I are fired up, see you tonight!
Our chinning rig is still in pieces, but it's finally in. We hope to get it installed today so be prepared for a little messyness during workouts today.
Get ready for lots of pulling from now on.
Todays WOD
Sumo Cleans
Thrusters
KB Swing
10-9-8-7-6-5-4-3-2-1
Scale accordingly
Crossfit can be scaled to any fitness level. Our senior "queens" have completed their first workout and loved it. There coming back tomorrow and Friday.
WOD
Wallballs
Box Jumps
45 degree pushups
Situps
Three round reps
50/30/20
Scale to your level.
The Queens after an extensive coaching session and stretching did:
3 rounds of 5 each.
The wall balls were about 1 lb.
Pushups were done at a 45 degree angle
Situps were done in pairs with a shared cord as assistance in helping their partner.
Box jumps were on a 3 inch box
Each completed the session in under 2.5 minutes. Perfect for their first CrossFit experience.
This Sunday our chinning rig is being delivered. It's about time to do some big time pulling again. I requested fire engine red just to spice the place up.
Our first January 30 day training cycle has begun. Thanks for the new crossfitters that are joining the community!
Graham will be in Santa Cruz, Cal. getting his Level 1 Crossfit Certification. Good luck Graham and bring back all the inspiration and technical Q's to pass on to all of us.
WOD
2/3/07
50 Box Jumps
50 Dips
50 KB Swings
50 Lunges
50 K2E's
50 Push Press
50 Back Extensions
50 Burpees
50 Doubleunders
For time
