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Randi has just finished her second intro session. Shes' got great flexibility, a real natural sense of proper body position and not afraid to push herself. Does she have the what it takes to achieve an elite level of fitness? Tune back in about a year. Welcome to CrossFit Randi.
WOD
Tuesday
Pullups
Pushups
Squats
Number of Rounds in 20-15-10 minutes
Max reps totals for each exercise
Advanced ⢠Intermediate ⢠Foundational
Scale to capabilities
Why did I spend the last 25 years and not get the fitness results I wanted? Sure I had bigger arms, but that didn't mean I was more fit. Then it hit me. I spent most all of my exercise life sitting on my butt while I "trained".
Humm?
That's why we train in conditions of instability. No machines. We call forth the best in our fitness pursuits when we have to balance and stabilize. When we have to learn how to move correctly. To understand how God created our bodies to perform. That means for us Olympic lifts, rings, bars, balls, running, (outside), throwing... training fast and hard.
A good example is pictured here. Luke, Rita, Dave and Jeremy doing push ups on medicine balls.
WOD
Monday
SDHP (Sumo Deadlift High Pull)
Push Press
Snatch Squat
(use the same bar and weight for all)
10-9-8-7-6-5-4-3-2-1
Advanced • Intermediate • Foundational
Scale to capabilities
Two weeks ago Luke discovered his CrossFit workouts added 35 lbs to his benchpress in a little more than a month of training. Today he found he added an additional 55 lbs of leg strength to his weighted squat!
It's great to hear that all those squats, thrusters, snatches, deadlifts, wallballs and burpees, done at breakneck speed are having their desired effect. Keep it up Luke!
Every other weekend we have a "Heavy Saturday" where we test our max weight capabilities for a variety of capacities.
Enjoy your Sunday rest day.
The hardest part of my job is picking just one picture to post to this blog. It's really hard to just pick one. There is are so many fantastic things and people happening at CrossFit Troy...sometimes only a montage will do.
WOD
Friday
Pullups 15
Thrusters 10
Situps 30
250m row (or 200m run)
5 • 4 • 3 rounds
For time
Advanced • Intermediate • Foundational
Scale to capabilities
Thanks to warmer weather, CrossFit Troy gets to do their first "Helen" benchmark workout.
WOD
Thursday
Box Jump (25/15/10)
Power Cleans (15/10/10)
TGU (Turkish Get Up) (7/5/3)
(3 rounds for time)
Advanced • Intermediate • Foundational
Scale to capabilities
Hopefully we won't hear, "I couldn't find your gym." anymore. The sign is up.
Benchmark WOD
Wednesday
"Helen"
400 meter run
21 DB Choppers
12 Pullups
3 rounds for time
We'll be outside so bring a warm shirt as it will be in the low 50's at best.
Scale to capabilities
Adam and Steph are visiting family in the Dayton area. They train at another affiliate in Virginia Beach and won't be missing a workout as they will be training with the coaches at 12:00 all week. Thanks for the great tip for handstand push ups with the bands!
IT'S LIVE:
Go to the "Your Performance" page and see all the current PR performances for our benchmark workouts.
WOD
Tuesday
Wall Ball (50-35-20)
Push Ups (Floor Fly) (40-25-15)
Push Press (30-20-10)
Dips (20-15-10)
Deadlift (Body Weight) (10-7-5)
(2 rounds for time)
Advanced • Intermediate • Foundational
Scale to capabilities
After a tough workout, Alex. 6th grade, takes a little recovery nap. Keep it up Alex, you're raising the bar for the class of 2014.
WOD
Monday
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
Advanced • Intermediate • Foundational
Scale to capabilities
As if 90 push ups wasn't hard enough, we loaded ourselves with extra poundage. Conner came in to watch his dad workout. He's really excitied for CrossFit Troy to launch CrossFit Kids. Hopefully very soon Conner.
Congratulations to Luke Terwilliger who just today posted a 35 lb max bench press gain since basketball season. Let's target another 30 lbs by the end of summer Luke.
Enjoy Sunday rest day.
Have a blessed Easter.
Rita puts our new 15 lb. alumi lite bars through their passes. Rita and her husband Darrell are beginning to see the results of not having missed a beat in their first several training cycles.
WOD
Friday
Wall Balls
Pushups (weighted w/bumperplate on back)
Jumping Squats
30 reps • 20 reps • 10 reps
3 rounds each for time
Advanced • Intermediate • Foundational
Scale to capabilities
Thanks Mary Beth for daring to push yourself beyond your comfort zone. It won't take long for your body, and its capacities, to catch up with your desired future. Keep it up girl!
WOD
Thursday
Pullups
Push Press
Power Cleans
10-9-8-7-6-5-4-3-2-1
Advanced • Intermediate • Foundational
Scale to capabilities
How can you spot CrossFitters at a St Patty's Day party? Enlarge to see the answer.
"Our warm-up is your workout", by Virginia Heffernan - The New York Times
Kevin and Matt handling some brutal dumbell drills. Thanks Kevin for your passion and for bringing Matt along for the ride. Both of you show promise of achieving an elite level of fitness as CrossFit athletes.
WOD
Wednesday
Jump Rope
Thrusters (full weight)
Jump Rope
Med Ball Situps (Same weight as you throw)
Jump Rope
Choppers (Max)
Jump Rope
50 reps/100 Jumps • 35 reps/75 Jumps • 20 reps/50 Jumps
Advanced • Intermediate • Foundational
Scale to capabilities
Our own Mitch Lyons is fighting this Saturday at The OXF St. Patty's Day Smackdown. He's an amateur fighter on his way to going pro. This will be his forth fight. Let's support him in keeping an undefeated record going. Graham and I and several others will be there, join us there for a great time!
Saturday March 22nd
Event Location:
Montgomery County Fairgrounds
1043 South Main Street
Dayton, OH 45409
Doors Open at: 6:00
Fights start at 7:30 pm
All Ages Welcome
Tickets
Rows 1-5 $30
General Admission $25
For more go to the OXF website
WOD
Tuesday
Snatch Squat
Pullups
Pushups
20 reps 5 rounds
15 reps 3 rounds
10 reps 2 rounds
Advanced • Intermediate • Foundational
Scale to capabilities
WOD
Monday
25 Burpees
20 Push Press
15 Push Up Rows
10 Deadlift
3 • 2 • 1 rounds
Advanced • Intermediate • Foundational
Scale to capabilities
WOD
Friday
Wall Ball
Pullups
Dumb Bell Cleans
Situps
Hand Stand Pushups
30-20-10 reps for each
20-15-10 reps for each
15-10-7 reps of each
Advanced • Intermediate • Foundational
Scale to capabilities
The weather has finally broken and we were able to open up the garage door and run. Signs of things to come. MORE RUNNING!
Kyle and Conner start to show their efforts on their faces as they strain to make it through timed L holds.
Then again for Rita, with a little help from her friends...she's all smiles.
WOD
Thursday
NOTE: Bring a warm short for an outdoor run!
Run 400 meter (scale to 200 meters)
DB Swings
Push Press
K2E (scale to situps)
20 - 15 - 10 reps for each
3 rounds for time
Advanced • Intermediate • Foundational
Scale to capabilities
After years of staying active as a distance runner x-marine Dave found himself recovering from open heart surgery last summer. And worst yet, unable to continue his training. That's all changed now. Dave's back! Welcome to the community.
BENCHMARK WOD
Wednesday
"Jackie"
1000 • 750 • 500 meter row
Thruster 45 lbs (50 • 35 • 25 reps)
Pull-ups (30 • 20 • 10 reps)
Blast through for time
Advanced • Intermediate • Foundational
Scale to capabilities
Mary Beth started her training just last month. She's gone from being deconditioned to handling our foundational level workouts with consistency and a great attitude. By next month she hopes to be training at the blue level. Keep it up Mary Beth, you're a great asset to the CrossFit Troy community!
WOD
Tuesday
Pullups
Power Cleans
Dips
45 second max reps (15 seconds rest) each
4 rounds • 3 rounds • 2 rounds
Total reps for each
Advanced • Intermediate • Foundational
Scale to capabilities
Our son Mitch, an MMA fighter, came home from school for the evening to wash his clothes. With a fight coming up in a few weeks he wanted to go to the gym for a CrossFit workout.
So what do parents of an MMA Crosfitter do to stay together. They go in and all three do "Fight Gone Bad" side by side.
WOD
Monday
Fight Gone Bad
(format modified)
Wall Ball (30 reps)
Box Jumps (30 reps)
Push Press (30 reps)
High Pulls (30 reps)
Row (500 meters)
3 rounds with 1 minute rest in between for time
30 reps • 20 reps • 10 reps
Advanced • Intermediate • Foundational
Scale to capabilities
SUNDAY WOD
Day of rest
During a level 2 snow emergency 6 brave Crossfitters were in the gym Saturday morning working on power bench press technique and heavy dips weight training.
Heavy Saturdays are your opportunity to measure your explosive strength and max weight progress from daily CrossFit training.
After being sick and missing a week of workouts...disappointed with his performance... James decides not to let lifes' twists and turns get in the way. He'll be back ASAP.
It's snowing like crazy but we'll be there Saturday am 8-10.
The gymnastics rings have no rival in their ability to develop upper body strength and stability as demonstrated by Jet.
WOD
Friday
Sumo High Pulls
Snatch Squats
Pullups
Three rounds
21-15-9
15-11-9
9-7-5
For time
Advanced • Intermediate • Foundational
Scale to capabilities
Christin makes sure Todds chin is above the bar on his pullups. Yea it makes me nervous too when my wife looks over my shoulder with a stopwatch.
Today for our Wednesday benchmark WOD (as if "Angie" wasn't tough enough) we assigned every athlete a partner judge counting the reps and assuring that all technical range of motion requirements are meant.
The bad news. A lot of reps didn't count tonight.
WOD
Thursday
10 Deadlift (body weight)
10 Box Jumps
10 alternation dumbell standing press
10 burpees
Max number of rounds in
15 minutes
10 minutes
7 minutes
Advanced • Intermediate • Foundational
Scale to capabilities
Logan showing the technique that is earning him the stud of the gym award.
Alex (going into 7th grade) is working out with his dad Dan. Troy has not yet seen the impact of young athletes like Alex. Just think, by his senior year, he could have more than 6 years of being CrossFit trained. And Troy will have a police officer that couldn't be better prepared to serve and protect our community.
Brady showing the kind of determination that has caused him to drop more than 20lbs, but more importantly, becoming stronger, moving better and more fit. Keep it up Brady, we are proud of you!
BENCHMARK WOD
"Angie"
Wednesday
Pull Ups
Pushups
Situps
Squats
100 - 60 -30
Reps of each for time
Advanced • Intermediate • Foundational
Scale to capabilities
Our newest class is right after school at 3:30 (M-F) and perfect our growing number of high schoolers. Of course all others are still welcome.
My certification for CrossFit Kids was fantastic and added more fuel to the fire to start CrossFitKids Troy as soon as possible. More on that later. See a funny picture of me from the cert from March 4th at www.crossfitkids.com
WOD
Tuesday
Hang Cleans
Pullups
Push Press
Four rounds
21-15-11-9
15-11-9-7
11-9-7-5
For time
Advanced • Intermediate • Foundational
Scale to capabilities
