CrossFit

Get a grip

The Troy Christian Wrestling team cools down with some farmers walks. CrossFit Troy offers the ultimate in pre-season and in-season strength and conditioning for any sport. Ask a wrestler.

In the background our new CrossFit Training Center loction is being finished. Projected open date. Sometime in September!

Yes! Were open Labor Day, Sept 1st. All sessions.

WOD

Labor Day Monday

Sit-ups
Push-ups

1-21
2-20
Run 200
3-19
4-18
5-17
Run 200
6-16
7-15
8-14
Run 200
9-13
10-12
11 Warrior Burpees
12-10
13-9
Run 200
14-8
15-7
16-6
Run 200
17-5
18-4
19-3
Run 200
20-2
21-1

Cool Down

Snatch Squats
40-30-20 minutes

Advanced • Intermediate • Foundational
Scale to capabilities

Deep Squat

Gabe demonstrates what a full front squat looks like.  Great back positioning Gabe, just keep trying to get those elbows up.   

REQUIRED READING
(Especially CrossFitTroy Wrestlers)
Download mental_strength.pdf

 

WOD

Friday

L-Pullups
Wall Ball
1-Arm Alternating DB Snatch

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

Cool Down

Wall Sits

4-2.5-1.5 minutes

Advanced • Intermediate • Foundational
Scale to capabilities

Rolling Thunder

Led by their Coach Doug Curnes, the Troy High School Wrestling team gears up for their first attempt at "Helen."   

WOD

Thursday

"THE BEAR"

There has been a number of people who have consistently asked for this particular workout (especially James) so for all of you wanted it here it is...CFT is not resopnsible for the outcome of this workout. Crossfitter's discretion advised.  "The BEAR" will be further explained upon arrival.

# of rounds 7•6•5 add weight after each round

Cool Down

3 point pushups

70-55-35

Advanced • Intermediate • Foundational
Scale to capabilities

Turkish Get Up?

Usually Turkish Get Ups are done with a dumbbell but Brandon puts a little spin on them by using a Barbell as Jet looks on in amazment. 

WOD

Wednesday

HELEN

400/200m Run

21 Choppers

12 Pullups

3 rounds for time

Advanced • Intermediate • Foundational
Scale to capabilities

Missing Days?

Lucas finds out the hard way what happens when you miss a whole week of CrossFit and try to come back and perform as intensely as u did before you left. 

WOD
Tuesday

Dips

Box Jumps

K2E

21-15-11-9

15-11-9-7

11-9-7-5

Cool Down

Situps
100 • 60 • 40

Advanced • Intermediate • Foundational
Scale to capabilities

Beauty and the Beast

Sorry Sam, you are not the beauty in this one.  Sandy and Sam push themselves to the limit during a long set of farmer's walk.  Both athletes have pushed themselves harder each and every time they workout, keep on inspiring you two.

WOD
Monday

15 Snatch Squats
15 Push Press
15 Front Squats
15 Sumo Deadlift High Pull
15 Deadlifts
200 m Sprint

Use the same weight and same bar for ALL exercises

4 • 3 • 2 Rounds
Record time

Cool Down
Weighted Push ups
50 • 40 • 30

Advanced • Intermediate • Foundational
Scale to capabilities

Wall Walks

When Crossfitters can no longer us their legs they use their arms to walk on the walls.

WOD
Friday

10 Side Jump Ball Burpees
10 Power Cleans
10 Pullups
10 Thrusters
10 Handstand Push-ups
10 K2E

5 • 3 • 2 Rounds
Record time 

Cool Down
Weighted Lunges
40 • 30 • 20

Advanced • Intermediate • Foundational
Scale to capabilities

This pictures was posted at www.crossfit.com a couple days ago. I will remember it the next time I find myself backing down, giving up or settling for less than my best. No more excuses!

 

Tabata this!

After yesterdays Tabata workout the endorphains were flying. Great job everyone.

WOD
Thursday

CROSSFIT TOTAL
Deadlift
Back Squat
Strict Press

3+3+3+2+1 max (for each)

If time allows, set 1 rep max for all three.

Cool Down
Row 500 meter - Walk 200 meters - 30/20/10 Wall Ball Shots 

Read the Press Release about our New Certified Trainers!
Download cft_certifications_8.20.08.doc
 

Dumbell shuffle

Brandon adds a little dumbell shuffle to his elbow plank by constantly moving a dumbell back and forth with alternating arms.

Benchmark WOD
Wednesday --Tabata

Push-ups
Sit-ups
Squats

Rounds each of 20 seconds on/10 seconds rest.

8 • 7 • 6 Rounds
Record lowest rep round for each 

Cool Down
Handstand Wall Walks
15 • 10 • 5

Advanced • Intermediate • Foundational
Scale to capabilities

Leading the way

Riley McCormick leads the way for the Troy High School wrestling team as he finishes a clean and jerk.

This fall will be an exciting time as CrossFitTroy will be providing the strength and conditioning for both the Troy Public AND Troy Christian Wrestling teams.

Our new building won't be opening soon enough! (Projected mid September).

WOD
Tuesday

Pullups
Wall Balls
Dips

50 • 35 • 25
Reps of each for time 

Cool Down

Push Press (1/2 B/W)
40-30-20

Advanced • Intermediate • Foundational
Scale to capabilities

Not so bad

Pam shows us that the blue slosh pipe really isn't that bad. But of course, this was just after the first 30 seconds.

WOD
Monday

Cleans
Handstand Push-ups
DB Choppers

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

Cool Down

K2E
50-35-20

Advanced • Intermediate • Foundational
Scale to capabilities

It's a bird! It's a Plane!

Nope, it's Mike McCool sailing through another tough WOD with ease.  Mike has been with us now for a little over four months and he keeps getting stronger and faster every week.  Not only does Mike keep getting stronger but his form always remains perfect.   

Saturday

Make up day.  Come in at 9am to make up one of the WODs you missed during the week or 10am for some heavy power lifting.  We would love to see more of you crossfitters come in at 10 for the heavy Saturdays it will only make you better have a great weekend. -CFT

Big Boyz

                                                                                              

Toughin' it out...James, Mitch, and Michael were three of the four guys who were able to lift 335 lbs. on their 6th set of 4 on the deadlift.  Not pictured is Kevin who went all the way up to 355 lbs. on his last set.  Kevin was much too big and strong to fit into the picture thus explaining his absence.  Nice job guys you are all official meat heads.

Have you ever tried to explain what we do at CrossFit Troy to a friend or family member who hasn't come in for a WOD only to get a look of confusion followed by the questions "why would you ever want to do that?" "Are you crazy?" If you have, send them to this website... http://www.elemenja.com/words/ttp_why_compete.htm.  This was sent to us by our very own Annette.  Thanks Annette for continuing to be an inspiration to us all.

WOD

Friday

Pullups

Push Press (BB)

Hang Power Cleans (BB)

Pushups

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

Cool Down

Weighted Box Jumps

50-35-20

Advanced • Intermediate • Foundational
Scale to capabilities

Virginia Beach

Jamie and Matt flex their might after claiming a small section of Virginia Beach for CrossFit Troy.  Thanks guys, we've always wanted a small piece of beach front property.  The information you guys have brought back from your cert has already made an impact on the gym.  Thanks, CFT

WOD

Thursday

Deadlifts

4-4-4-4-4-4

Cool Down

Dips 50-35-20

Wall Sit 2 - 1.5 - 1 minutes

Advanced • Intermediate • Foundational
Scale to capabilities

Another CrossFit Family

Michelle, who has been training at CrossFit Troy since the beginning, has finally convinced her husband Jerry and daughter Blaze to come in for their first foundations session.  Great job guys!  The hardest part is already over, you made it in. 

WOD

Wednesday

"KAREN"

150 Wall Ball Shots

100 Wall Ball Shots

75 Wall Ball Shots

Cool Down

Strict Pull ups 30-20-10

Run The Block - 800 - 400

Advanced • Intermediate • Foundational
Scale to capabilities

Matt and Jamie Certified!

Add another two people to the CrossFit Troy trainers list.  Congratulations Jamie and Matt for becoming official CrossFit certified trainers.  That makes five of us so far. Thank you everyone for making the coaching additions necessary as we get ready to move into our new box.  It couldn't happen without all of you hard working crossfitters. 

WOD

Tuesday

40 Sit-ups
30 Jump Squats
20 Donkey Kicks (no wall)
10 K2E
1 minute balance hold of choice

3 • 2 • 1

Cool Down

Chain Drag 6-4-2

Tire Flips 40-30-20

Advanced • Intermediate • Foundational
Scale to capabilities

3 - 2 - 1 Go!

Junko and Mitch have successfully completed the foundations series and are ready to jump into their first class workout.  Way to go guys, now the fun can begin.

WOD

Monday

Power Snatch (10)
Thrusters BB (20)
Weighted Pushups (30)

4 • 3 • 2 

Mutant • Advanced • Intermediate • Foundational
Scale to capabilities

The Rose Mary squat

Rose Mary works on her snatch squat. And yes it always helps to stick your tongue out.

WOD
Friday

Dead Lift   
Push Press
Dips

1 Minute each

4 • 3 • 2 

Record total reps   

Mutant:
B/W Deadlift, Push Press 1/2 B/W, Ring Dips

Cool Down

Bar Lunges
40 • 30 • 20

Mutant • Advanced • Intermediate • Foundational
Scale to capabilities

Training the THS wrestlers

CrossFit Troy is providing the strength and conditioning coaching for the Troy High School Wrestling team. It's always an honor to serve Troy High School.

WOD

Thursday

Power Cleans

3 • 3 • 3 • 3 • 3 • 3

Cool Down

Snatch Squats
40 • 30 • 20

Tire Flips
20 • 15 • 10

Advanced • Intermediate • Foundational
Scale to capabilities

Windshield Wipers

Abby cools down with 80 windshield wipers. She's been getting CrossFit ready for the Bowling Green track team.

WOD
Benchmark Wednesday

"Cindy"

5 Pull-ups
10 Push-ups
15 Squats

20 minutes • 15 minutes • 10 minutes

Record number of rounds.

Cool Down
Strict Press

50 • 35 • 25

Advanced • Intermediate • Foundational
Scale to capabilities

The new box

We hope to be into our new box in early September.

There are many new things we'll be able to do and have with the new space.

1) Male and female shower and changing rooms/bathrooms

2) 2 garage doors

3) We'll increase our space from 1200 to 3,000 square feet.

4) The space above the changing rooms will be for office/nursery (little kids area)

5) Soon to be added a third section to the big red chinning rig, climbing ropes, full height rings, more bars, bumpers, balls and boxes.

6) There is a nice outside concrete area between the two buildings that will be perfect for outside maneuvers (See lower right).

7) Perfectly level floor (no more rolling bars!)

8) Soft surface, tumbling/wrestling/stretching area

The main goal is to increase the number of athletes we can train but not sacrifice the dynamics of training in small groups of 6-12 that has made CrossFit Troy so effective.

WOD
Tuesday

Pull-ups
Hansdstand Push-ups
Ring Dips

21 • 15 • 9

Mutant: 21 • 15 • 11 • 9 (no band assists)

Mutant •  Advanced • Intermediate • Foundational
Scale to capabilities

Big Balls

Over the past several months, new custom made medicine balls have been appearing. On the left Kerri hold the standard store bought male standard of 20 lbs. The custom made black balls are as follows: Jamie holds the 26.4 lb, Matt the 31.8 lb, Logan the 30.2 and lastly and our most recent addition (thanks to Jamies frankenstinian creation) the 49.4 lb ball!

What is in them to make them weigh so much is anyone's guess.

WOD

Monday

400 Yard Run
30 Med Ball Cleans
20 Push Press
10 Strict Pullups

4 • 3 • 2 • 1

Mutant •  Advanced • Intermediate • Foundational
Scale to capabilities