CrossFit

The first Fran

Mike (on the right) did "Fran" as his very first full CrossFit workout... and did an outstanding job. He was the first one done. We kept the weights light, as we wanted him to come back. Welcome to CrossFit Troy Mike.

WOD

Snatch Squat
Weighted Pushup

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

Advanced  • Intermediate  • Foundational
Scale to capabilities

Congratulations to Logan McKinney Prom King, Troy High School 2008. We at CrossFit Troy take full credit for giving Logan the edge it took to receive this high honor.

The CrossKid invasion

7 year old Karragan showes her dad what a CrossFit full range of motion sit up is all about. She did her first WOD by her dad's side. Better pick it up Kevin.

YOU'VE ASKED FOR IT!
Our CrossFit Kids program will begin in 2 weeks! See Mike about the details and registration. Or e-mail me with your kids/ages that would be interested mlyons1@woh.rr.com. More details will be posted tomorrow!
 

WOD

BenchMark Wednesday

"Fran"
Thrusters
Pullups

 
21-15-9
15-11-9
11-9-7

Times posted to the benchmark board

Advanced  • Intermediate  • Foundational
Scale to capabilities

Butt out chest up...

Jeremy is one of our original CrossFitters going into his forth month. He's lighter, stronger, faster, better fit and overall better looking for it. Press on Jeremy.

WOD
Tuesday

15 Handstand Pushups
20 Dips
25 Situps
250m Row (Mutant only)

4 rounds
3 rounds
2 rounds

Mutant: Add 250m Row Sprint after each round

Mutant • Advanced  • Intermediate  • Foundational
Scale to capabilities

Sloshing around

Congratulations to some of our Crossfitters who ran in the Brukner Nature Center 5K Run.

Logan McKinney --2nd in his age group
Christina Roberts -- 1st in her age group
Matt Melvin -- 2nd in his age group
Mike Lyons -- 2nd in my age group

And last but not least, Zach Roberts who didn't place, probably only, because he ran along with his wife Christina, to pace her to her first place finish. What a husband!

Thanks to those that came out and cheered us on. Next time we'll have to make sure to get some pictures.

WOD
Monday

Deadlift
Pullups
Thrusters

21-15-11
15-11-9
11-9-7

Advanced  • Intermediate  • Foundational
Scale to capabilities

Fitness guru Jack LaLanne knows push-ups. During his 30-plus years on television, he regularly demonstrated the proper push-up technique and wowed us with feats of strength like finger-tip push-ups and one-armed push-ups.

Mr. LaLanne, 93, still does push-ups during his daily 90-minute workout. “I hate it,'’ he said of working out. “But I like the results. Exercise is something you’ve got to do the...read the rest of the New York Times article.

Holding that thought

Even while holding his plank he can still manage a smile. Welcome to the group workouts Allen.

WOD
Friday Fifty

500 M row
50 wall balls
50 box jumps
50 DB choppers
50 push press (75 lbs)
50 elevated pushups (feet on box jump)
50 pull ups

20 reps each
35 reps each
50 reps each

Advanced  • Intermediate  • Foundational
Scale to capabilities

Doing the impossible

Lieutenant Michael Murphy would have been proud of Crossfit Troys "Murph" performances. Even our foundational level Crossfitters completed a 1/4 MURPH (for the full workout see previous post). To say the least it was brutal. But I think I can speak for all of us, it was one of my proudest workout accomplishments.

One of our Queens, Mary Jo (red shirt in picture), put it this way, "When I saw the workout posted I didn't think I could possibly do it. But then, when I got into the workout with our group, I began to think, well maybe I can. I just broke the workout down into doable chunks. And I did it! I was exhilarated! I was so excited I went home and called everyone I know who trains at CrossFit Troy to MAKE SURE they don't miss this workout. I wanted them to feel the way about themselves, that I felt about my MURPH. Thank you CrossFit Troy!"

Age 71 (after completing a 1/4 Murph)

WOD
Thursday

Burpees
Push Press (1/2 body weight)
Situps

1 minute each exercise

Counts reps in each and total

2 rounds
3 rounds
4 rounds

Advanced  • Intermediate  • Foundational
Scale to capabilities

6 foot 4 hang snatch

When Luke lifts the bar above his head it's as high as the chinning bar. The really impressive part is how I've seen his intensity and aggressiveness growing. Attack! attack! attack! Luke!

Great article on medicine balls
Thanks James for the heads up.

WOD
Wednesday

Hero's Workout

Murph

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Full Murph as perscribed
1/2 Murph
1/4 Murph

Advanced  • Intermediate  • Foundational
Scale to capabilities

Randi swings the sledge in her cool down. And looking dramatic as she does it. We love having you training with us Randi. What's the deal with the 6 lb medicine ball? :)

What goes up must come down

Matt and Kevin show off impressive L holds... but the harder the hold the harder the crash.

WOD
Tuesday

Wall Balls
Alternate Hang Snatch and Hang Clean
(Light Weight)

17-5
16-6
15-7
14-8
13-9
12-10
11-11
10-12
9-13
8-14
7-15
6-16
5-17

Advanced  • Intermediate  • Foundational
Scale to capabilities

James and Jade

James and Jade are excited about the opportunity to work out together at Crossfit Troy. Because of the unique way we train, couples can literaly train side by side. Each with the WOD scaled to their fitness level and capability.

Those that train together stay together.

WOD
Monday

Push Press
Snatch Squat
Pull-Ups

21-15-11
15-11-9
11-9-7

Advanced  • Intermediate  • Foundational
Scale to capabilities

Seniors featured in TDN

There's an article in this mornings issue of TDN featuring our seniors. Thanks Dave, Rita and Darrell for telling your stories.

One omission in the article was our contact Phone number.

Phone: 216-7387.

E-Mail: mlyons1@woh.rr.com

Anyone that would like more information call. Make an appointment for a complimentary CrossFit Troy TEST DRIVE. Call for an appointment.

We hope to hear from you.

Mike Lyons
Head Coach

More pictures of some of our seniors.

Sport'n that Ohio tan

Fridays noon group gets a little sun after their WOD.

COLLEGE STUDENTS: How would you like to go back to school in the fall more fit than you've been in your entire life?

WARNING: This is not your school's weight room.

WOD
Saturday

Make up any of the WOD's from the previous week.

Smiling and jumping broadly

Gareth cools down after her first Foundations workout. Thanks Mary Jo for sharing the pain with your friends.

WOD
Friday

Ring Dips
Sumo High Pulls

Workout begins and ends with a 500m sprint Row.

End with 50 Air Squats. It's FRYday!

8 rounds 10 reps each
6 rounds 8 reps each
4 rounds 8 reps each

Advanced  • Intermediate  • Foundational
Scale to capabilities

Brandon's first Hero's workout

Brandon decided he better master the kipping pull-up quick as possible since "Daniel" required 50 Pull-ups at the beginning AND the end of the workout. Lots of thrusters, running, and hand rips. Life is good.

After Brandon's first couple weeks of training CrossFit, "I could never go back to a regular gym."

We feel the same way.

WOD
Thursday

K2E
Power Cleans

21 - 15 - 11 - 9
15 - 11 - 9 - 7
11 - 9 - 7 - 5

Advanced  • Intermediate  • Foundational
Scale to capabilities

Hold that position

WOD
Wednesday

Fallen Heros Workout
"Daniel"

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

50 Pull-ups
400 meter run
95 pound thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Advanced  • Intermediate  • Foundational
Scale to capabilities

More new faces

We hope to see more of Pam and Eliott around the gym. Congrats on your first foundations workouts.

WOD
Tuesday

75 Weighted Push Ups
50 Snatch Squat
25 Deadlifts (B/W)

Break up sets as needed
Weight to proper loads for max power output (weight/speed)

 
 

Good Coach Bad Coach

Top notch coaching is at the heart of what CrossFit is. Crossfit is not about the facility (ours like other CrossFits, are nothing fancy), the equipment (you could buy your own), the workouts (they are available to the world on-line for free). It's coaching and that makes the difference. A great coach will create an atmosphere for maximizing results...intensity, motivation, fun, community, and results.

A great coach does not just happen (and there are plenty of bad ones out there). Like achieving an elite level of fitness, becoming a great coach takes time and persistence.

I'd like to highlight Graham Spagnola (One of our certified CrossFit coaches here at CFT). Anyone that has had the good fortune of working with Graham will agree, he's on his way to becoming a World Class coach.

Good Coach Bad Coach
Here's an article highlighting a list of good and bad attributes of coaches. Fell free to circulate to every coach you know. Maybe some of you have being a CrossFit coach in your future?
Download good_coach_bad_coach.pdf

WOD
Monday

500m Row or 400m Run
Box Jump
DB Cleans
Pullups
500m Row or 400m Run

 
21-15-9  • 15-9-7 •  9-7-6  

Advanced  • Intermediate  • Foundational
Scale to capabilities

Muscle & Fitness Article "Sweat Storm"

It's hard to believe but of all places, Muscle and Fitness magazine has just published an excellent article on CrossFit. We are now on the radar screen!

Download Sweatstorm.pdf

Here's our own Logan McKinney after Crossfit Troy's "Sweat Storm" on Friday.

Notice the ever present smile.

Blurred vision

Is the gym looking blurry?

Sometimes it's caused by all the blood rushing out of your brain into your oxygen starved muscles. Other times it's just because the capture time of the camera was too slow. The blur seems to capture the intensity of the moment in this picture (enlarge it to see better).

Here Zach (who's been with us from the very beginning), shows the kind of resolve that training at CrossFit Troy creates.

Have a great Sunday rest day.

Friday Painstorm

Brandon (state qualifier wrestler) and Aaron (St Xavier soccer player) finish their first Foundational Series workout. I promise that this first 5 minute "sprinkle" will lead to a full "pain storm" to come. Elite level of fitness to follow.

Wecome to CrossFit Troy fellas!

WOD
Friday

To be done fast and furiously

10 WallBalls
10 Clapping Pushups
See video introducing clappin/slapping pushups
10 Sumo Deadlift High Pulls

Record number of rounds in

15 minutes • 10 minutes • 7 minutes 

Advanced  • Intermediate  • Foundational
Scale to capabilities

Surviving Hump Day

Great job on "Elizabeth" team. I'm real impressed with the improving forms on the cleans. It's a challenging and complex movement and well worth the challenge and effort.

WOD
Thursday 

Pullups
Burpee Thrusters

MUTANT: 15 Squats between each round

10-9-8-7-6-5-4-3-2-1 

MUTANT • Advanced  • Intermediate  • Foundational
Scale to capabilities

Pulling High

Julie works on a high pull in her second Foundational Series workout. Welcome to the CrossFit Troy community Julie.

The Spagnola brothers Gabe and Luke doing tabata pushups side by side. Kinda like the old days of sharing a room.

WOD
Wednesday Benchmark
"Elizabeth"

Cleans
Dips (Ring)

21-15-9
15-9-7
11-9-7

Advanced  • Intermediate  • Foundational
Scale to capabilities

How Strong Are Crossfitters ?
Take a look at these videos for the answer.
Go to the new page

Getting up

WOD
Tuesday Tabata

Push Ups
Sit Ups
Squats

8 rounds max reps
Record lowest # set for each

8 sets • 6 sets • 5 sets

Advanced  • Intermediate  • Foundational
Scale to capabilities

Are Crossfitters Strong?
Thanks James for pulling together these videos.

Go to the new page

Going head to head

WOD
Monday

Hang Cleans
Box Jump
Pull Ups
Run (400/200 m)
Pushups

25 reps each / 3 rounds
    Hang Cleans 1/2 body weight
    Box Jump 24 inch
    Full Pullups

20 reps each / 3 rounds
15 reps each / 3 rounds
10 reps / 3 rounds

For Time

MUTANT • Advanced  • Intermediate  • Foundational
Scale to capabilities

It was a great week.

It's been a real challenging leg week. Hang in there people it gets better on the other side of being fit and strong. I want to commend everyone for having great attitudes even through some brutal workouts.

Those of you planning on being in the triatholon, make sure you're getting out regularly running and biking.

Saturday Going Long

Every Saturday, 9:00am we'll either be running and/or biking. See me at the gym for more. We started today with a 5K. Thanks Logan for inspiring me to run longer/harder than I thought I could!

Have a great Sunday rest Day.

The Kids are coming!

Julie and Kevin brought their kids by to take a look at some of what CrossFitKids Troy will soon offer.

The start date for CrossFit Kids has yet to be announced but will start in May. We will start with ages 5-12 and offer classes 2-3 times a week.

Classes will be limited and first priority given to families with parent CrossFitters.

MOM's BONUS: Coach Graham will lead a moms only group session at the same time.

See CrossFitKids in action.

WOD

Friday

The 3 D's
Deadlift
Dips
Dumbell Push Press

21-15-9 

15-11-9

11-9-7 

For Time

Advanced  • Intermediate  • Foundational
Scale to capabilities

Muscle & Fitness writes an article on CrossFit.

Big article coming out in their April issue. Go to link for more and a great Video.

Go to website

You want me to do how many wallballs?

When we did "Karen" yesterday and got some dramatic reactions from some of our new CrossFitters. Many of you did as many as 150 wallballs for time, some at the foundational level did 75.

This was a great test of not only stamina while doing repetitive throwing and squating but a test of mental toughness. Many of you didn't actually believe you could do it...only to discover you could.

Congratulations.

WOD
Thursday

Row 250
Weighted Pushups 25
K2E / Situps 25

4  • 3 • 2 rounds
For Time

Advanced  • Intermediate  • Foundational
Scale to capabilities

 

Two faces to note

Peggy has lost 10 pounds in the past 2 months while at the same time building, strength, endurance, quickness, coordination and flexibility. Alex (12) rode his bike 20 minutes to train at CrossFit Troy.

Yea... it was a good day.

Wednesday Benchmark WOD
"Karen"

Wallballs

150 • 100 • 50 
For Time

Advanced  • Intermediate  • Foundational
Scale to capabilities