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Peggy and Jeremy face off in a slosh pipe battle.
WOD
Friday Fight Gone Bad
Row (for calories)
Box Jump
High Pull
Push Press
Wall Ball
One minute each element for 3 rounds (2 minute rest between rounds), record total number of reps/calories to the board when done.
3 rounds • 2 rounds • 1 round
Advanced • Intermediate • Foundational
Scale to capabilities
Young children have fun by playing games. Older kids have fun by competition. We discovered that our adults have fun by playing games AND by competition. Dragontail was a huge hit. Expect to see more creative warm-ups.
Life's to short not to have fun!
WOD
Thursday
Start/End Run 400, 200 in between
K2E (knees to elbows)
Handstand Push-ups
Choppers
15 - 14 - 13 - 12 - 11 - 10 reps
Advanced • Intermediate • Foundational
Scale to capabilities
Sandy can only think of one way to thank Annette for inviting her to CrossFit Troy. At least she'll know how to really swing that sledge.
WOD
Benchmark Wednesday
Karen
Wall Ball Shots
150 • 100 • 75 shots for time
Times recorded to the Benchmark Board
Advanced • Intermediate • Foundational
Scale to capabilities
After 6 weeks of CrossFit training Mike McCool leads the gym in yesterdays workout performance. Congratulations Mike! He's an avid basketball player and has noted the significant increases CrossFit has given him on the court.
In this picture Mike cools down doing ring push-ups.
WOD
Tuesday
Cleans (Bar, DB or Med Ball)
Push Press (1/2 BW)
Burpees
10 reps each
Cleans and PP can be combined into one movement
5 • 3 • 2 rounds
Advanced • Intermediate • Foundational
Scale to capabilities
Cody Love begins his training at CrossFit Troy in preparation for his entering the Airforce in July. He's also an MMA fighter with Walker Submission Kickboxing in Dayton. We're honored that he's spending his last month training with us. Let's make the most of the short time we have Cody!
YES WE'RE OPEN! All Sessions, 8am, 12pm, 4:30pm, 5:30pm.
WOD
Memorial Day Monday
Wall Ball
Pull-ups
K2E
21-15-11-9
15-11-9
11-9-7
Advanced • Intermediate • Foundational
Scale to capabilities
Actually the quiet moment lasted for 2 minutes and came after a great week ending Friday fitness storm.
No Sessions today SATURDAY due to High School Graduations. Sorry for the inconvenience.
Work out on your own today and run a 5K (3.2 miles) for time. Bring time to the gym for posting.
Have a great weekend and Sunday rest day.
"Get that #@*! camera out of my face. Can't you see I'm working here." And working she was, as she holds an full L seat for 30 seconds!
Amy's into her first consistent month and already feeling the difference. Go girl!
NOTICE: Due to graduations we will NOT be having Saturday am sessions tomorrow. Sorry for the short notice and inconvenience. On your own SAT WOD will be to run a 5K (3.2 miles). Record time and bring it to the gym for posting.
WOD
Friday
10 – Deadlift (Body Weight)
20 – Weighted Push-ups
30 - Situps
4 • 3 • 2 rounds for time
Advanced • Intermediate • Foundational
Scale to capabilities
If you did "Cindy" yesterday, you're feeling it today. A 100% effort on "Cindy" won't soon be forgotten. Here's some pix of the 4:30 and 5:30 teams. Sorry I didn't get the 8:00 and 12:00 groups pictures. I'm proud of the efforts especially those of you that "Cindy" was performed for the first time.
The learning... you can do anything for 20 minutes!
WOD
Thursday
25/15/10 Med Ball Situps
250 M Row Sprint
25/15/10 Handstand Push-ups
200 M Run Sprint
3 • 2 • 2 rounds for time
Advanced • Intermediate • Foundational
Scale to capabilities
Adam works on his deadlift. Beginning the fundamental movements of the olympic lifts, and working them into a WOD can hit you pretty hard... as Adam discovered. We're looking forward to having you join us in our team workouts Adam.
Benchmark WOD
"Cindy"
5 Pull-ups
10 Push-ups
15 Air Squats
20 minutes
15 minutes
10 minutes
Record number of rounds
Advanced • Intermediate • Foundational
Scale to capabilities
Congratulations Dave on the new job in North Carolina. We will miss you. You've made your mark on Crossfit Troy just as much as we've made our mark on you. Never stop the determination and consistency you've exemplified for us all.
WOD
Tuesday
Wall Ball
DB Alternating Single Arm Snatch
Push Press
22 • 16 • 10
Record Time
Scale weight to capabilities
Wall Ball
3-Point Push ups
Box Jumps
10-9-8-7-6-5-4-3-2-1
Scale to capabilities
It's that time of the year that many of our college CrossFitters are back for the summer. Dan sets his deadlift and strict press benchmark. Setting a gym high of a 200# strict overhead press. Let's see what an entire summer of CrossFit training will add to his capacities.
WOD
HELEN
Wednesday Benchmark
400 m Run
21 DB Choppers
12 Pull-ups
3 rounds for time
Record to the board
Scale to capabilities
Sometimes the hardest thing to do is nothing, just hold that position. Kevin doesn't seem to be bothered too much by his 2 minute plank hold. Must have been the first 30 seconds.
WOD
Tuesday
Deadlift
3-3-3-3-2-1
Standing Strict Press
3-3-3-3-2-1
ANY form breaks will immediately end lift at the discretion of the coach.
Record max lifts to the board
Jamie endured 8 hours to earn his tattoo. He endured 48 pull-ups to earn this rip. I wonder which one he's most proud of?
WOD
Monday
Thrusters
Plank Rows
K2E (Knees to Elbows)
Row 250m
21•15•9
15•11•9
11•9•7
For MUTANT level: Thrusters and Rows with combined 1/2 B/W dumbells and 400m run between each round
MUTANT • Advanced • Intermediate • Foundational
Scale to capabilities
GOOD NEWS! New fee structure starting in July.
Click here
A quick summary: All memberships are now unlimited, but the cost is the same as our present limited rate. New Couples rate. No more group rates discounts. 6 and 12 month discounts. We've added a family rate to help support our new CrossFit Kids program. Any questions or please see Mike or e-mail mlyons1@woh.rr.com
If you ordered shirts, or even if you didn't, bring mula, we've got stacks. Shirts will only be sold to active CrossFitters.
$15.00 each and worth every penny!
"I do the impossible."
And for the more seasoned among us,
"Growing old is not for sissies."
WOD
Friday
12 Calorie Sprint Row (24 Cal.)
12 Hopping/Push-Ups (Clapping)
12 Weighted Squats (1/2 BW)
12 Pull-Ups (Clapping)
12 DB Push Press (1/2 BW)
5 • 4 • 3 • 2
Rounds for time
Mutant • Advanced • Intermediate • Foundational
Scale to capabilities
GOOD NEWS! New fee structure starting in July.
Click here
A quick summary: All memberships are now unlimited, but the cost is the same as our present limited rate. New Couples rate. No more group rates discounts. 6 and 12 month discounts. We've added a family rate to help support our new CrossFit Kids program. Any questions or please see Mike or e-mail mlyons1@woh.rr.com
Imagine Matt Wainscotts surprise when he discovered there is a CrossFit affiliate in his home town of Troy, Ohio. And it's owned by his old church youth leader Mike.
From Matt:
I know its been a little while, but last week I was scrolling down crossfit's affiliates and happened upon crossfit troy. I'm excited to see what your doing back in troy, and I'm glad that style of training is available back home. I was first exposed to crossfit in varying degrees by different instructors I had throughout my 2 years in special forces training. I must say it is hands down the best style of training I've encountered since I've been in. It was a rough awakening, but my first experience was murph, and then 2 days later with cindy.
I'm in afghanistan at the moment, wrapping up a 7 month deployment, and I did my first month straight of crossfit about a month ago. I've also been working in some of Mark Rippetoes starting strength.
You'll have to tell your guys heading for the military there isn't a better program to prepare them for it. I hope to be back memorial day weekend for Joe's graduation, and then for a few weeks in July as I'm getting married.
Looking forward to training with you this summer.
Matt
WOD
ThursdayClean and Jerk
30 • 23 • 15
Reps for time
Advanced • Intermediate • Foundational
Scale to capabilities
GOOD NEWS! New fee structure starting in July.
Click hereA quick summary: All memberships are now unlimited, but the cost is the same as our present limited rate. New Couples rate. No more group rates discounts. 6 and 12 month discounts. We've added a family rate to help support our new CrossFit Kids program. Any questions or please see Mike or e-mail mlyons1@woh.rr.com
Mike gets caught changing his 9 to a 1.
CrossFit saying: "Men will die for points" And they will sneak too. But, "Crossfitters don't cheat".
WOD
Wednesday
Make up "Baseline" from Monday or
5 TGU (Turkish Get Up)
10 Burpees
15 Handstand Pushups
5 rounds*
4 rounds
3 rounds
2 rounds
MUTANT • Advanced • Intermediate • Foundational
*MUTANT: (TGU: 1/4 B/W, Burpee: 1 foot high jump, Hnds. Push-ups: no support)
Scale to capabilities
As an endurance runner, Matt fit the definition of a "fringe" athlete. He was developed in only one narrow dimension of overall fitness (endurance). Since beginning his training as a crossfitter, the rest of his body and many other capacities like explosive strength, flexibility and speed (to name just a few) are making major improvements.
Matt likes having an upper body again too.
Thanks Matt for your example and ever growing influence as a leader in the gym.
Attached is a good article on being a world class trainee. We should all read.
Download world_class_trainee.pdf
WOD
Tuesday
Pullups
Deadlift
Run 400m
21•15•9
Scale weights to capabilities
No they aren't pretty but they do take the push-up to a whole new level. Mike, Matt and Kevin work through 3 point push-ups for their "cooldown".
WOD
Monday
This is our BASELINE workout.
500 m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
From this time on, every CrossFitTroy trainee will have an opportunity to set their BASELINE performance upon their 3rd Foundational Workout. Since we are just now beginning this as our BASELINE, the entire gym will be doing this workout. See how you do against these targets.
Beginner (foundational): 8:00 or more
Intermediate: 4:01-7:59
Advanced: 4:00 or less
Here's the 5:30 class after their WOD. I just wanted to take a moment to thanks these athletes for an especially great workout. It was inspiring to watch this diverse group) as far as present fitness levels), all performing together, encouraging and pushing one another and in effect, cranking up the intensity level for all of us.
WOD
Friday
DB Choppers
Push Press
Air Squats
50 sec. on, 10 sec. rest between each exercise
1 minute rest between rounds
Total all reps
4 rounds
3 rounds
2 rounds
Advanced • Intermediate • Foundational
Scale to capabilities
