CrossFit

Up Up and Away

Jamie easily sails up onto our 46 inch plyo box during a heavy Saturday cool down.   

WOD

Tuesday

Punch Walks (30)

Hang Power Snatch (30)

Push Press (30)

Lunges (30)

# of rounds

3-2-1

Advanced  • Intermediate  • Foundational
Scale to capabilities

"If you look at the human muscular system - it's like a giant web of interrelated muscles.  The lats run in a direct line into the glutes.  The body was designed to function as a unit.  Why we are sitting down and trying to separate this amazing machine and what it does into totally backward isolation exercises is beyond me."  Alwyn Cosgrove, MSc,CSCS

Flippin' Out

Michelle and Deb finish up a tough workout with some relaxing tire flips for their cool down, way to go ladies now you know that if you ever have to change a semi-truck tire you won't have a problem moving it around.   

WOD

Monday

Turkish Get ups (TGU)

Burpee Pull ups

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

Advanced  • Intermediate  • Foundational
Scale to capabilities

Logans Load

Logan has been one of our most consistent athletes and hardest workers. Greatness is proven over the long haul. Logan has shown his.

May your CrossFit training serve you well as you enter military service in the U.S. Air Force.

WOD
Friday

DB Clean/Jerk (1/2 B/W)
Burpee Box Jump
K2E
Wall Ball Shots
Elbow Plank (Active Rest)

Tabata Format (45 sec. active/15 sec. transition)

3 • 2 • 1 rounds

Record totals

Advanced  • Intermediate  • Foundational
Scale to capabilities

CrossFit San Diego's Josh Bridges received his SEAL Trident on Friday then performed a 2:02 Fran on Tuesday.  - video
See his impressive Fran! 

A full chinning rig

We had a great day today doing the Heros' workout "Daniel". It was in his honor (Daniel Crabtree) a fallen hero... we suffered and achieved together.

The chinning rig was overflowing.

Congratulations to Brandon Massie who turned in the top performance with a note worthy effort. Way to hold nothing back Brandon.

WOD
Thursday

40 Squats
30 Push-ups
20 Med Ball Sit-ups
10 Handstand Push-ups

4 • 3 • 2 Rounds

Advanced  • Intermediate  • Foundational

Scale to capabilities

Get a grip

Abby finishes here last Foundations Series workout with three sets of K2E (Knees to Elbows).

WOD
Hero's Benchmark

"Daniel"

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

50•35•25 Pull-ups
400 meter run
95 pound Thruster, 21•15•11 reps
800 meter run
95 pound Thruster, 21•15•11  reps
400 meter run
50•35•25  Pull-ups

Advanced  • Intermediate  • Foundational
Scale to capabilities

See example team workout video

All tied up

Amanda goes through her stretching routine. She and Jayson are 2 more new faces and great additions at CrossFit Troy. Keep up the consistency, you won't be disappointed

WOD
Tuesday

10 Burpee Box Jumps
20 DB Choppers
30 Sit-ups

4 • 3 • 2 ROUNDS  

Advanced  • Intermediate  • Foundational
Scale to capabilities

Cobra

As Brandon gets ready for his workout he goes through the cobra position as he works his way through flexibility training and preparation.

WOD
Monday

Snatch Squats
Pull-ups
Weighted Pushups

21•15•9
15•11•9
11•9•7
 

Advanced  • Intermediate  • Foundational
Scale to capabilities

NOTICE: Take a look at our new hours and new training times! Click here. Our goal is for many of our athletes that presently train 3 days a week... that you will be soon ready step it up to 4 times a week. There are significant returns and capacity improvements in this frequency increase. You won't be disappointed. -- Coach Mike

Watchful eyes

Graham watches over Jamie as he finishes a power clean. Striving for perfect form. Jamie is one of our hard charging, consistent performers, and it's starting to show.

WOD
Friday

5 Box jumps
5 Knees to elbows
5 DB Push Press (1/2 BW)

Max rounds in

20 • 15 • 10 minutes

Advanced  • Intermediate  • Foundational
Scale to capabilities

Chest crack recovery

Dave is celebrating 12 months after his open hear surgery. And even better than that is the celebration of what he's now able to do after 4 months of CrossFit training. You are an inspiration to us all Dave.

WOD
Thursday

30 Wall Ball Shots
20 Clapping Push-ups
10 Power Cleans

4 • 3 • 2

Advanced  • Intermediate  • Foundational
Scale to capabilities

The Dr. recommends

Dr. Craig Critchley has been developing his technique as he enters his second month of training. Tell all those patients where they can go when they get really serious about being fit.

WOD
Benchmark Wednesday

"Jackie"

Row 1000 meters
Thrusters 50 reps (45 lb bar)
Pull-ups 30 reps
 
Scale to capabilities

COACH MIKE RECOMMENDS:
All CrossfitTroy trainees read Download world_class_trainee.pdf

The after pose

The proud moment after a great workout.  Almost everyone's smiling. I guess that extra 5 pounds took Amanda's smile away.

WOD
Tuesday

*
Deadlift (BW)
Handstand Push-ups
DB Chopper
*

*Workout starts and ends with a 200 meter sprint.

21 • 15 • 9
15 • 11 • 9
11 • 9 • 7

Advanced  • Intermediate  • Foundational
Scale to capabilities

Training the trainers

Sandy is one of the trainer/teachers at the local YMCA. She's developing her Olympic lift technique and just finished her first "Bear" series workout.

WOD
Monday

Burpees
Sit-ups
Walking Lunges
Sit-ups
Run (400 m)
Sit-ups
MedBall Cleans
Sit-ups

50 • 35 • 20

Advanced  • Intermediate  • Foundational
Scale to capabilities

Someone to lean on

WOD
Friday

Clean, Thruster/Back Squat/Press Series x7
(AKA "The Bear", see The Bear for example)
Situps x 25

4 • 3 • 2 rounds

Advanced  • Intermediate  • Foundational
Scale to capabilities

Iron on iron

The Short cut to any of your fitness goals is through increasing INTENSITY. Everything about the way we train, from to the drills we execute, to the way the gym is set up to the way the coaches interact with the athletes MAXIMIZES INTENSITY.

Dan and Lucas pull some serious iron on their cool down.

Congratulations to all of you that cranked your way through todays Tabata workout. Many first time performers that didn't let down their intensity. Rest those legs from all those squats!

WOD
Thursday

Sumo High Pulls
Box Jumps
Push Press

21-15-11
15-11-9
11-9-7
 
Advanced  • Intermediate  • Foundational
Scale to capabilities

Staying cool

During weighted ring push-ups it's important to stay cool. Or was that look cool?

WOD
Wednedsay

Tabata Benchmark

Push-ups
Sit-ups
Squats

8 rounds each exercise.
20 seconds of max reps, 10 seconds rest between sets.
Record lowest number rep set for each exercise to benchmark board.

8 • 6 • 5 rounds

 Advanced  • Intermediate  • Foundational
Scale to capabilities

She ain't heavy

When it came time for Jet to do 50 weighted push-ups for his cool down, he decided Caitlyn had a lot more to offer than that 25 pound bumper plate.

WOD
Tuesday

250 Meter Row
20 Pullups
15 Hand Stand Push-ups
10 DB Clean/Jerks

3 • 2 • 1 Rounds
 
Advanced  • Intermediate  • Foundational
Scale to capabilities

Perfect technique required

Mary has had a history of back problems. She is learning that perfect technique is essential for her learning to train properly and function at her best level in everyday in life. Michelle is making sure Mary's lower back and shoulders raise together.

WOD
MONDAY

25 Wall balls
15 Push Press
10 K2E

4 • 3 • 2 rounds
 
Advanced  • Intermediate  • Foundational
Scale to capabilities

Big Max

Jeremy introduces us to our newest addition to the gym. Big Max the fan. As you've noticed when it's hot and humid outside...it's hot and humid inside. This is by design. As we train as CrossFitters we need to be able to perform in any and all conditions. I can guarantee you we will always have shade though in the gym though. We can expect to be getting outside, even in the hot sun (in safe doses) regularly.

WOD
Friday

10 Deadlifts (B/W)
15 Ring Dips
Run (200m) or Row (250)

4 • 3 • 2 rounds
 
Advanced  • Intermediate  • Foundational
Scale to capabilities

FESTIVAL NOTICE: We WILL BE open tomorrow on Saturday for 9am and 10am sessions. Due to the Strawberry Festival Parade though, the road directly in front of the gym might be closed. Don't let that stop you. One suggestion is parking behind the brick office building on the corner of Peters and Archer Drive. Get ready to sweat!

Feet up

Gabe shows off his shoulder stand.

WOD
Thursday

DB Choppers
DB Snatch (alternating arms)
Box Jumps

3 rounds

21-15-11
15-11-9
11-9-7 
  
Advanced  • Intermediate  • Foundational
Scale to capabilities

Lucas' Lever

New trainee Lucas lowers himself into the very difficult back lever. Good to have you with us Lucas!

WOD
Benchmark Wednesday

"Angie"

Pull-ups
Push-ups
Sit-ups
Air Squats

100 • 60 • 40 reps of each
  
Advanced  • Intermediate  • Foundational
Scale to capabilities

Pairs of 2

Mary and her daughter Ally showoff their times after their first foundational series workout. Our new trainees all seem to be coming to us in pairs of 2. Mothers and daughters, fathers and sons, husbands and wives, fathers and daughters, boyfriends and girlfriends.

Welcome:
Mary and Alley (mother/daughter)
Steve and Lieh (father/daughter)
Amanda and Jayson (husband/wife)
Craig and Jake (father/son)
Jennifer and Andy (husband/wife)
Randi and Jamie (boyfriend/girlfriend)

WOD
Tuesday

Power Cleans
3 point push-ups
Snatch Squats

21-15-9
15-11-9
11-9-7
 

Advanced  • Intermediate  • Foundational
Scale to capabilities

King of the Cage

Many of you know my son Mitch (He's the one on top). Recently he was invited to compete in Mississippi in a King of the Cage Tournament. I'm happy to say he won the tournament sending him to a next level to another even tougher tournament. The winner of that tourny will be awarded a professional contract. Keep your eyes open you may be working out next to him at the gym.

WOD
Monday

Run 400/200 meters

Thrusters
Pull-ups
Box Jumps

Run 400/200 Meters

15-13-11-9

Advanced  • Intermediate  • Foundational
Scale to capabilities