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Congratulations to everyone in the 5:30 class. Each person was able to drag Chainaconda at least once down and back. That's 150 lbs of chain!
WOD
Friday
Deadlift
Burpee Box Jumps
Wall Ball
21-15-11-9
15-11-9-6
11-9-7-5
Advanced • Intermediate • Foundational
Scale to capabilities
Amanda takes advantage of the nice weather and finishes up her cool down outside. Keep up the intensity Amanda, your getting tougher and tougher every week.
WOD
Thursday
Push Jerk
3-3-3-3-3-3
Record weight of last completed set, not for time. Increase weight each set as much as possible while still attempting to finish all 6 sets
Advanced • Intermediate • Foundational
Scale to capabilities
Jamie and Joe plow through some heavy farmers walks. Their faces tell the whole story way to push guys.
WOD
Wednesday
HELEN
400m 200m Sprint
21 Choppers
12 Pull ups
3 rounds for time
Advanced • Intermediate • Foundational
Scale to capabilities
Husband and wife team, Becca and John, give each other a wall ball toast after finishing up their first WOD of the foundations series. It's great to have the two of you aboard -CFT.
WOD
Tuesday
L-Pull ups
Situps
Weighted Push ups
Ring Dips
12 - 11 - 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Mutant • Advanced • Intermediate • Foundational
Scale to capabilities
Jamie enjoys his second 21st birthday celebration. Way to stay alive after two 21sts. I guess if you can survive mutant level CrossFit WODs then you can handle anything.
WOD
Monday
Full Cleans (7)
Burpee Pull ups (7)
Full Snatch (7)
As many rounds as you can in...
20 - 15 - 10 minutes
Advanced • Intermediate • Foundational
Scale to capabilities
Jayson has only one thing to say after a great workout. "See you tomorrow."
He's beginning to feel the results of consistency of training... 3-4 days a week now for 3 months. Admittedly when Jayson first came to CrossFit Troy his level of fitness was pretty much flat lined. Not so today. I think he would say with many of us, he's finding himself "doing the impossible".
WOD
Friday
Box jumps
Jumping pull-ups
Walking Lunges
Knees to elbows
Push press
Wall ball shots
Burpees
50 • 35 • 25 • 15
Reps of each for time
Mutant • Advanced • Intermediate • Foundational
Scale to capabilities
What can training CrossFit make me look like?
I get asked this question a lot. Will I get big? Lean? Lose weight? Put on weight? Get Sexy?
To be honest I hate the question. We are all in recovery here at CrossFit Troy from the ravages of our culture and the fitness culture (more specifically) which has been so shaped by the body building industry. Both of which hold up the measure of "fitness" as to merely how you look in the mirror or how much you weigh. As you've hear me say many times, looks and weight can be measures of fitness, but not the best ones. What I value the most (and want you to learn to value) is how you feel and how you perform. With these as your motivations and measures, your outward appearance and weight will take care of themselves.
In answering the original question though, I've by posted a picture of the top 3 men and women placers at this recent 2008 Crossfit Games. Granted these athletes are in their prime, but they all display in their physical builds, the results of long term Crossfit Training. I would say they are some of the most fit people on the planet. They don't just look like it.
Carrie and her one arm dumbbell snatch squat. She's always got perfect form and makes everything look easy.
WOD
Thursday
Back Squats
Weighted Push-ups
DB Choppers
15 - 13 - 10 reps for 3 rounds
Use max loads possible to make all reps without stopping.
Advanced • Intermediate • Foundational
Scale to capabilities
Brandon is always pushing the edges of his capacities. One thing is for sure, he can always be counted on for putting everything he's got into his workouts.
BENCHMARK WOD
Wednesday
FRAN
Thrusters
Pull-ups
21-15-9
Pull-ups: Chest touches bar
Thrusters: 1/2 body weight
21-15-9
15-11-9
11-9-7
Mutant • Advanced • Intermediate • Foundational
Scale to capabilities
From the Mothership (www.crossfit.com)
Weightloss Study
New England Journal of Medicine, dietary fat and Dr. Atkins again vindicated.
Dr. Spagnola doesn't recommend just any gym. When his patient Dave Hoffman needed to get serious about his fitness level, Dr. Nick sent him to the same gym he himself trains at CrossFit Troy.
Now that's a personal recommendation.
Keep it up Dave.
WOD
Tuesday
*
10 Handstand Pushups
20 Ring Dips
30 Donkey Kicks
*
*Workout starts and ends with a 250 meter sprint row.
3 • 2 • 1
Rounds for Time
Advanced • Intermediate • Foundational
Scale to capabilities
Caitlin shows her power clean form. She's living proof that sweet and tough can come in one package. The former THS Tennis player is spending her summer getting ready to start her first year of college in top form.
WOD
Monday
40 - Sit-ups
30 - Wall Balls (Sat Murph Crew - use Light Ball)
20 - Push Press
10 - Deadlifts (B/W)
3 • 2 • 1
Rounds for Time
Advanced • Intermediate • Foundational
Scale to capabilities
After a tough workout the Troy Christian wrestling team still has the energy to smile for the camera. NIce job this week guys way to stay strong.
WOD
Friday
1-arm alternating DB Snatch 30-20-15-10
Wall Ball 30-20-15-10
Plank Rows 30-20-15-10
K2E 30-20-15-10
Choppers 30-20-15-10
3 Rounds for Time
Mutant • Advanced • Intermediate • Foundational
Scale to capabilities
Congradulations to all of you who came in and braved the heat to do Murph. It was a tough one and it is a test of mental determination at its finest. The noon crew didn't have many smiles right after the workout.
Due to the difficulty of Wednesday, Thursday will not be a timed workout but we are CrossFit so a little hustle is always expected. Not everyone will start out on the same thing so we can keep the intensiy up and avoid any waiting around.
WOD
Thrusday
Farmer's Walk 8 - 6 - 4
Tire Flips 40 - 30 - 20
Chainaconda Drag 8 - 6 - 4
Sledge Hammer Swings 50 - 40 - 30
Sand Bag Carry 8 - 6 - 4
Advanced • Intermediate • Foundational
Scale to capabilities
Matt shows us what it looks like when hard work and determination combine while doing perfect snatch squats.
Way to go Matt there is no doubt that you will be off to your CrossFit certification in top shape.
WOD
Wednesday
"Murph"
Run 1 1/2 1/4 Mile
100 50 25 Pullups
200 100 50 Pushups
300 150 75 Squats
Run 1 1/2 1/4 Mile
Advanced • Intermediate • Foundational
Scale to capabilities
Jason and Amanda are a CrossFit success story in the making. They've stayed the course for 3 months and going strong. Neither one has ever really worked out before let alone train CrossFit. Not only has training together added a new dimension to their relationship but both now find themselves rearranging things in their busy lives no not miss training sessions. When they're not working out what do they do? Talk about CrossFit of course.
Congratulations on the tremendous progress on your level of fitness guys (both of you), and thanks for what you add to CrossFit Troy.
WOD
Tuesday
Power Cleans
Push Press
Burpees
For time
10-9-8-7-6-5-4-3-2-1
Advanced • Intermediate • Foundational
Scale to capabilities
At 87 years old, Chuck's doctor suggested he come to CrossFit Troy to get back into shape.
I have to admit, I had some hesitations the first time Chuck came shuffling through the door. Over the past month though, Chuck continues his long history of inspiring others.
He had been a High School football coach for 45 years. To give you an idea how long ago that was, Lou Holts was a senior in high school at the time. Chuck's married for 65 years... and refuses to give up or stop short of his potential.
Every time we does sets of 10, he insists on doing "one more". There no stopping at 10, he must do 11. One more sit-up, one more push press, one more step up, one more chopper.
Thanks Chuck for who you are and what you bring to all of us.
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
Start and end at 15
Start and end at 13
Start and end at 11
Advanced • Intermediate • Foundational
Scale to capabilities
CrossFit Troy is proud to have several Wittenberg Football players training with us this summer. Here Ben finishes his 30 clean and jerks.
CrossFit Games Video
Are you game?
WOD
Friday
25 Wall Balls
15 Dips
5 Deadlifts (B/W)
4 • 3 • 2 Rounds
Advanced • Intermediate • Foundational
Scale to capabilities
Logan helps his brother Lucas get his hands ready for a heavy pull-up WOD.
WOD
Thursday
“We lost one of our members, Adam Herrick, on May 16th. He was in great shape and an inspiration to us all. He was hit on his way home from work on his motorcycle and passed away. We dedicated a great WOD in his name on our site and are running anyone that will show up through it free of charge. Adam was a 25 year old kid that wanted nothing more than to become a CrossFit trainer and work for our new gym once we get a box.”
Patrick Knight, CrossFit Trinity
"Adam"
400 Meter Run
20 Burpees
20 Sit Ups
400 Meter Run
20 Box Jumps
20 Air Squats
400 Meter Run
10 Pull Ups
20 Kettlebell Swings
3 • 2 • 1 Rounds
Advanced • Intermediate • Foundational
Scale to capabilities
This video by CrossFit Camp Pendleton gives you a good idea of what the Crossfit Games are like.
How many will Crossfit Troy send next year?
Sam has just entered into regular WODS. For several years he's been building on a solid foundation of body building type weightlifting. I knew he was CrossFit material when he said he was wanting to add a "higher level of intensity" in his workouts. We aim to deliver.
WOD
Benchmark Wednesday
Grace
Clean & Jerk
30 reps for time
Men 135 • 95 • 75
Women 65 • 45 • 35
Advanced • Intermediate • Foundational
Scale to capabilities
Here is a great article and Crossfit Success Story -- Enjoy and share with a friend
Download from_obese_to_athletica_crossfit_success_story.pdf
WOD
Tuesday
Thruster (1/2 b/w)
Burpee Med Ball X Jump
Side to side leg lifts (w/bar)
Note: workout starts and ends with 400 m run
21-15-9
15-11-9
11-9-7
Advanced • Intermediate • Foundational
Scale to capabilities
Sample video from Crossfit Games 2008
Let's send some athletes to the games for 2009
It's the sign of an especially great workout when the shirts have come off. Here one of the groups do a series of strict presses for the post WOD cool down.
WOD
Monday
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Scale pull-ups to capabilities
Jet and Caitlin battle it out to see who can hold up the slosh pipe the longest. Maybe next time Jett will finally be able to win one on Caitlin...maybe.
Friday
Reminder: 4th of July schedule...7:30 am and 12:00 are the only two classes today due to the holiday so get in while you can. Saturday will go on as usual.
James found this one on the main crossfit site, enjoy. Use the same weight and same bar for each exercise. The directions on the main site call for 135 lbs but that can be modified as needed.
Deadlift (15)
Hang Power Clean (12)
Front Squat (9)
Push Jerk (6)
# of rounds
5-4-3
Advanced • Intermediate • Foundational
Scale to capabilities
Interesting random story by an athletic trainer. "An observation at the gym...I belong to one of the bigger, more poular gyms in my area and decided one day to count how many people I would witness training the "unseen muscles" during my own training session. One thing I noticed for the very first time was the fact that there were so many more mirror-muscle machines and equipment compared to machines for the postereior muscle groups - a nearly 3-to-1 ratio! I also noted that not a single person (zero) trained hamstrings, lower back, or glutes (even in the form of a squat) the entire time I was in the gym. Keep in mind that I was there during a traditionally busy time of the day. These individuals are all depriving themselves of valuable muscle strength and balance, not to mention the potential for future postural problems and injury.
Here is one of the very first pictures taken at CrossFit Troy. It shows Mike, Graham, and Zach struggling through a WOD before the floor was even down. It's obvious that our gym looks totally different now and we would just like to say thank you to all of you who have made the transformation possible by spreading the word about CrossFit.
Sincerely,
CFT
Thursday
Pullups (20)
Push Press (20)
Run 400 m
Weighted Pushups (20)
Choppers (20)
Run 400 m
# of rounds
3-2-1
Advanced • Intermediate • Foundational
Scale to capabilities
James, who was our very first client at CrossFit Troy, is finally back from his month and a half long hiatus. We're glad to have you back James way to look good on those hang power snatches.
WOD
Wednesday
"Elizabeth"
Cleans
Ring Dips
21-15-9
15-11-9
11-9-7
Advanced • Intermediate • Foundational
Scale to capabilities
"The human body is maybe the most amazing creation ever. In addition to all the marvelous things that go on inside your body and brain, your body also shows great resiliency and actually thrives on overload. In addition, your body can take much more than the brain gives it credit for; acceptance of this fact is the biggest hurdle most people face. There is a comfort zone in which we feel most at ease and it is beyond this zone that we need to strive to train. It is at the point, when a repetition is brutally difficult or when that last set seems impossible, that we get the greatest results. It is when, because of this discomfort, you start to question why you are training or even why you are in the gym at all that you'll truly get the most out of your training (Men's Health)." Keep pushing through those tough WODs everyone. It will only make you stronger and better.
