CrossFit

Who needs advertising?

CrossfitTroy hopes to never have to advertise (in the traditional sense) because we have great people like Christin. Thanks Christin for bringing in your whole neighborhood for a CrossFit Demo. We had a great time and we're looking forward to the next workout.

Let's make plans to get all the husbands in soon. You know how hard it is for a guy when his wife starts starts get all fit and he's a twit.

CrossFit Kids Coming Soon!
I'll be out of town this weekend getting a special certification for CrossFit Kids. I'll be with Brand X CrossFit Kids in San Diego. I'll be back on Monday. All classes will go on as usual in Grahams capable hands.

WOD
Friday

Burpees
Box Jump
PushPress (max weight load)

10-9-8-7-6-5-4-3-2-1
For time

Advanced   •  Intermediate  •  Foundational
Scale to capabilities

Just hangin

WOD
Thursday

Wallball
Pullups
DB clean/split jerk


30 each
20 each
10 each

3 rounds, for time

Advanced   •  Intermediate  •  Foundational
Scale to capabilities

We love our new timer!

Thanks to my brother Tim from CrossFit Santa Jose CrossFit San Jose. Thanks CSJ for taking such good care of Tim and inspiring him to spread the love.

Tim bought CrossFit Troy our new timer clock from the goodness of his heart and love for CrossFit. Plus he checks our blog every day. I guess he's a defacto part of our community. Hopefully sometime soon we'll get to workout with Tim.

In honor of our new programmable timer we'll be doing a Tabata Benchmark Day with automatic sound prompts!

WOD
"Tabata Benchmark"
Wednesday

Pushups/Situps/Squats
8 sets each/20 second on/10 second rest
Record lowest rep set for each exercise

 
 

 

 

Side by Side

CrossFit WODs are the same for everyone no matter what the age or fitness level. Our workouts do not vary by kind but degree.

It's an everyday occurance at CrossFit Troy to see Crossfitters from different generations cranking their way through workouts side by side.

Here Darrell Hollenbacher and Luke Spagnola both got a great workout, side by side, with the degree of workout, just right for their present fitness level.

WOD

Tuesday

Box Jumps
Dips 
Power Cleans
Plank (1 minute)

Four rounds
21-15-11-9
15-11-9-7
11-9-7-5
 
For time

Advanced   •  Intermediate  •  Foundational
Scale to capabilities

 

Big Potential

Picture here is Gabe. He's one of our newest athletes and has tremendous potential. Already he's navigating red level workouts and pressing some serious weight.

WOD
Monday

Pullups (Weighted for Red Level)
Push Press
Row 250

10-9-8-7-6-5-4-3-2-1

For time

1 Rep Max

Congratulations Christie for a 185# Deadlift!

WOD
Friday

WallBall
Dumbell Swings
Situps

30 - 30 - 30

20 - 20 - 20

10 - 10 - 10

For time

Advanced   •  Intermediate  •  Foundational
Scale to capabilities

The Numbers Are In

WOD

"Candy"
Thursday

20 - 15 - 10  Pull Ups
40 - 30 - 15  Pushups
60 - 30 - 20  Squats
6 rounds for time

Advanced   •  Intermediate  •  Foundational
Scale to capabilities

The Numbers Are In

A little over a year ago I discovered I had high cholesterol. Being 48 years old at the time, this was a red flag and set me on a path that was one of the primary drivers for my starting CrossFit Troy. It's been a year since that first test. The Dr. was amazed and pleased by the results. His question was, "How did I do it?"

My answer is simple. I integrated the Crossfit methodology of high intensity anarobic conditioning and made my personal personal fitness the top priority it deserved. I didn't really significantly adjust my diet much, as it was fairly healthy to begin with. I dumped my old workout routine of the typical low intensity body building model using only machines and free weights, "3 sets of 12" weightlifting and running 2-3 miles on a treadmille 3 times a week. That just wasn't working. And I believe as for "Real Fitness" it doesn't work for others either.

A bit of information that led me on this path was a little research article on the Cardiovascular benefits of high intensity training versus moderate conditioning. Download hi_intesity_study.pdf

I'm not done yet, and hope to lower my numbers even more, but most of all, enjoying trainging broadly, smart, and hard as an athlete again. The benefits have been innumerable. More on that later. Oh by the way, I dropped 15 lbs with NO DIETING.

Big Benchmarks Day

WOD

Benchmark Wednesday

"Fran"
Thrusters
Pullups

21 - 15 - 9
15 - 9 - 7
10 - 7 - 5

Advanced   •  Intermediate  •  Foundational

Scale to capabilities

Then Max Deadlift AND Max Press

3-3-2-1 Rep Max for each

No time to stand around!

Swinging with Dr. Nick

WOD
Xtra Weight Tuesday

Pullups (Weighted)
Squats (Weighted Snatch)
Situps (Weighted)
Pushups (Handstand)

50 - 35 - 20

Advanced   •  Intermediate  •  Foundational

Scale to capabilities

An excerpt from the article "Why Fitness", CrossFit Journal, July 2004

by Coach Greg Glassman

Fitness training can be an ideal place to learn strategies for success. Return on our efforts is more certain, tangible, and immediate in the physical domain than, say, the emotional, spiritual, or financial, but the lessons aren’t fundamentally different; they just come easier. CrossFitters see physical education as a primary vehicle for teaching virtues essential for achievement. For us, the world of physical challenge and achievement have become metaphors for harvesting life’s riches and battling its plagues. As metaphors our efforts enlighten, instruct, encourage, and explain much of what is everywhere and dear to us. Fitness, ultimately, exercises and develops the will. Shakespeare said, “Our bodies are our gardens, to which our wills are gardeners.”

Get the entire article here:

Download 23_04_why_fitness.pdf

Congratulations Sectional Wrestling Champions!

Both Kyle Lyons, 130# (right) and Conner Harren, 152# (left) from CrossFit Troy siezed first place at the 2008 High School Sectional Wrestling Tournament  Champions this weekend! Best of luck going into the District Tournament this meet next. We are proud of you!

WOD
Monday

Thrusters
Box Jumps
DB Swings

21-15-9 • 15-9-6 • 9-6-4
Advanced   •  Intermediate  •  Foundational

Scale to capabilities

Seniors and Kids

REST WEEKEND

One of the fastest growing segments of the CrossFit Troy community is seniors. And on the other end of the spectrum, one of the most often asked questions is "What about Kids?".

Read the article addressing CrossFit and these 2 important populations.

Download seniors_kidsFeb03.pdf

As we move into the near future, and plan for the summer, our new facility (Projected June 08) will play a critical role in meeting the fitness needs of our growing Crossfit community. We have plans to aggressively meet the needs of these 2 community groups.

I've been involved in coaching and teaching kids and teens throughout my entire life. I'm "chomping at the bit" to begin to see the CrossFit methodology extended to kids and more intentionally with our seniors.

I'll be attending a specialty CrossFit Kids Coaching Certification in SanDiego (March 1 & 2), and look forward to learning some best practices from the many other CrossFit Kids affiliates across the country. Unfortunately many kids fitness programs are little more than babysitting or organized sporting events and practices. We are committed to a level of excellence in FORGING THE FUTURE OF ELITE FITNESS. You'll be hearing much more in the near future.  See the CrossFitKids website.   

Enjoy your rest weekend and see you Monday!

Coach Mike

10 Times

WOD
Friday

10 Strict L Pullups
10 Power Cleans
10 Weighted Situps
10 Push Press
10 TGU (Turkish Get Ups)

5 Rounds • 3 Rounds  • 1 Round 

 Record time

Advanced  - Intermediate - Foundational
Scale to capabilities

CROSSFIT KEY:

Scaling your training is a key to success in our training. If there is a mechanical breakdown when intensity is applied (Speed of movement or increase in weight or both) then the movements should be slowed or decreased in weight or both. The object of scaling intensity is to find the edge where you have mechanical breakdown or fault, and pull back slightly to a point where prefect movement can be maintained. Each workout should push this edge to achieve maximum results. Check your ego at the door and take the time to achieve mastery.

The Aftermath

It was a banner "Cindy" benchmark day. 9 Crossfitters posted PRs (personal records). And most of the gains were not just incremental, but gains of multiple rounds improvement from the previous posting.

I'm so proud of our Crossfitters.

WOD
Thursday

Deadlift
Thrusters
Knees to Elbows

21-15-9  •  15-9-6  •  9-6-4

Record time

Advanced  - Intermediate - Foundational
Scale to capabilities

CROSSFITTER POINTER

So nature abhors a vacuum, so the CrossFitter loathes missing a WOD. A CrossFitter can complete a WOD in his grandma's basement, a hotel room, or in a city park.

 

CFT Community Keeps Growing

Welcome to a few new friends. Congratulations on your first CrossFit Workout!

BENCHMARK WOD
Wednesday

"Cindy"
Cindy is a body weight workout designed to measure your ability to maintain intensity for an extended period of time. It's fast and furious.

For some you'll have a chance for a PR (Personal Record) as we performed Cindy about 6 weeks ago. Make note of your last time and beat it! (see the CFT records board)

5 Pullups
10 Pushups
15 Air Squats

Complete as many rounds as you can in the fixed amount of time

20 - 15 - 10 minutes

Advanced  - Intermediate - Foundational
Scale to capabilities

Monday before the snow

No matter how much snow we get we'll be here for the mid day and evening training sessions.

WOD
Tuesday

Burpees
  Squats
Push Press
  Squats
DB Swings
  Squats
Pullups
  Squats
Handstand Pushups

Reps of each 30 - 20 - 10
For time

Advanced  - Intermediate - Foundational
Scale to capabilities

Fire Up Monday

Many of us at CrossFit Troy are entering into our second month of training. Expect to begin to see significant gains in your performances. Don't be afraid to begin to push your limits even more.

I'm hearing great things about how you're training is already paying dividends. Capabilities you never had before, feeling better, looking better, clothes once too small, now fitting... pride soaring in what your accomplishing...and you're just at the beginning!

A Crossfitter fears nothing more than the Workout of the Day. Compared to it, all other life challenges pale in comparison.

WOD
Monday

Dips
Pullups
Snatch Squats

Breakup as needed

Record time

100 - 75 - 50

Advanced  - Intermediate - Foundational
Scale to capabilities

Explosive Strength Measurement

James and I piloted the first "Heavy Saturday". It was a blast and a nice break from our normal anerobic workouts.

CrossFit Troy will be doing "Heavy Saturdays" every other week with alternating measurement performances.

First Saturday of each month
CROSSFIT TOTAL:
• Deadlift
• Standing Press
• Weighted Squat

3rd Saturday of each month:
• Power Clean
• Bench Press
• Weighted Pullup

Each workout will follow a 3 set buildup with weight increases each set to your target 1 rep max.

3 + 3 + 3 + 1

Results will be posted and progress tracked on this website.

First Heavy Saturday
March 15th!
All participants must be registered and approved by CFT coaches. See posting at the gym.

Heavy Saturday

WOD
Saturday

Weighted Pullups
Power Cleans
Weighted Squats

3 rep +3rep +3 rep +1 rep max
Increase load each step

Wall Ball Mania!

Great job everyone on completing the wall ball workout.  Don't be afraid about those sore legs, its just part of the journey to better fitness.  Next time it won't be as bad. 

WOD

Friday

Box Jumps (20)
Pullups (20)
1-arm snatch squats (20)
Heavy walk (20)
Situps (20)
High pull (20)

Rounds for time

3-2-1

Scale to your capability

Olympic Lifting Drills

Graham takes our athletes through some very important wighted squat techniques. In the coming weeks we'll be recording our CrossFit Total. This will be one of our benchmark workouts.

The CrossFit Total is your max lift each of:

Deadlift + Standing Press + Squat

Here's an article on the CFToyal for those that would like more info and technical notes:

Download CFTotal.pdf

WOD "Twenty-One"
Thursday

For Time

20 push-ups/1 sit-up
19 push-ups/2 sit-ups
18 push-ups/3 sit-ups
17 push-ups/4 sit-ups
16 push-ups/5 sit-ups
15 push-ups/6 sit-ups
14 push-ups/7 sit-ups
13 push-ups/8 sit-ups
12 push-ups/9 sit-ups
11 push-ups/10 sit-ups
10 push-ups/11 sit-ups
9 push-ups/12 sit-ups
8 push-ups/13 sit-ups
7 push-ups/14 sit-ups
6 push-ups/15 sit-ups
5 push-ups/16 sit-ups
4 push-ups/17 sit-ups
3 push-ups/18 sit-ups
2 push-ups/19 sit-ups
1 push-up/20 sit-ups

Advanced (Start at 21)

Intermediate (Start at 15)

 Foundational (Start at 10)

Pressing to the Edge

I get asked a lot how hard is CrossFit Troy. My answer is this... as hard as your physical and mental limitations will allow.

Before long CrossFitters discover not only where their limitations are, but that they can exceed them... again... again and again. My admiration goes out to each of our CrossFitters that every day test their limits.

In the above picture it was Jet from todays 3rd round of thrusters. To the edge... then beyond!

There's nothing better.

BENCHMARK WOD
"Karen"
Wednesday

Wallballs
For time

150 • 100 • 75

Advanced - Intermediate - Foundational

Scale to your capabilities

Tuesday Trouble

ABC News, excerpt from Gary Taubes',
"Good Calories, Bad Calories".

WOD
Tuesday

Three rounds for time of:
225 Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
95 pound Thruster, 15 reps

Advanced (as posted) - Intermediate - Foundational
Scale to capabilities

Elite Fitness

WOD
Monday - 2.4.08

Row 250 m
Strict Press (7)

Count # rounds in 10 minutes


Elite Fitness in 100 words.

From The CrossFit Journal

• Eat meat and vegetables, nuts and seeds,

some fruit, little starch and no sugar. Keep
intake to levels that will support exercise but
not body fat.

• Practice and train major lifts: Deadlift, clean,
squat, presses, C&J, and snatch. Similarly,
master the basics of gymnastics: pull-ups,
dips, rope climb, push-ups, sit-ups, presses to
handstand, pirouettes, flips, splits, and holds.
Bike, run, swim, row, etc, hard and fast.

• Five or six days per week mix these elements
in as many combinations and patterns
as creativity will allow. Routine is the enemy.
Keep workouts short and intense.

• Regularly learn and play new sports.

I encourage everyone who trains with the CrossFit Troy Community to read the following article titles What is Fitness. It's not only important to understand what we do, but why we do it. Enjoy. Download What_is_fitness.pdf

One month anniversary

It's officially been 1 month that CrossFit Troy has been open. Graham and I couldn't be more thrilled with what has happened. You have all surpassed all our hopes and expectations. We're amazed at the increase we've see in metabolic conditioning, even significant strength gains. Crossfitters making their fitness a new top priority in their lives, hope being reborn, and people just plain having FUN.

What we are seeing happened here at CrossFit Troy is unique. We are becoming a community. Encouraging words, slaps on the back, laughter, pain, celebrations. People hanging around just to cheer another Crossfitter through their WOD... this is the stuff that makes a gym a community. And community is the best environment for any kind of personal transformation.

As we head into our second training cycle, we look forward to continuing and supporting you in your fitness ambitions, and even more importantly, training with you into the future. Much more on that later.

By your side,

Mike and Graham