CrossFit

Tuesday Twosome

Zach is flipping more than just a tractor tire. After a year of CrossFit training, he has transformed himself into one tough band director. Zach flips the myth that you have to have been an athlete in order to achieve a high level of fitness. At the rate Zach is going, he could achieve elite levels if fitness in the next year. We're proud of you Zach.

WOD
Tuesday Twosome

Begin with 200 Run

Wall Ball Shots
Pull-Ups
(Rounds of 15 reps done as a twosome)

Run 200 after finished with first couplet

Snatch Squat
Jacknife Push-ups
(Rounds of 15 reps done as a twosome)

Finish with 200 meter run

3 • 2 • 1 rounds

Advanced • Intermediate • Foundational
Scale to capabilities

Cool Down

K2E  50 • 35 • 20 reps

The drag queens

Mary Jo and Michelle got a hold of 150 lb. Chainaconda as he once again slithered out of his cage last Thursday. They drug him together, by his neck, back and forth, forcing him into submission. We'll done ladies.

Team WOD
Monday

Med Ball Cleans
DB Choppers
Weighted Push-ups

Form teams of 3 (all share same weights)

15 reps each element. When all team members complete reps for each element, rotate to next.

5 • 4 • 3 • 2 rounds

Mutant Level Specs:

Starts and ends with 25 pull-ups.

Weighted Push-ups need to be done on the rings.

Mutant • Advanced • Intermediate • Foundational
Scale to capabilities

Cool Down

Core Fit Competency Test 
(See Sept. 18th for specs)

Fight Gone Bad Completed!

Thanks to everyone and all our supporters for a great Athletes for a Cure fundraiser. Counting our off-line donations we raised $2,500.00! Congratulations to guys Graham and Brandon and ladies Christies and Sandy for turning in the top 2 performances... and especially Jamie for getting the ball rolling for the whole effort.

Have a great rest day. See you all Monday!

PS Announcement: ABBY'S Pregnant! See the brownie cravings below. And not to be outdone. James is too (Via Jade). Give em both a nice pat on their growing bellies.

Please Read this letter
Download fight_gone_bad_iii_thank_you..rtf

Watchful Eye

At CrossFitTroy you are always under the supervision of certified CrossFit trainers. Whenever a newcomer like Jacob, (pictured here) comes into the gym, we always use light weight pvc pipes for technical training to reduce the risk of injury.  Using a pvc pipe to practice the more technical movements like a power clean or a sumo deadlift high pull is an extremely important  way to learn proper body positions before any weight can be safely used.   

WOD
Friday

Deadlift (BW)
Jackknife Pushups

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

Advanced • Intermediate • Foundational
Scale to capabilities

Cool Down

Medicine Ball Situps 75 • 55 • 40   

Fight Gone Bad Reminder...

Starts at 10:00am Satruday September 27th

We are asking everyone to bring some kind of side that they are either good at making or just enjoy to eat.  Meat, drinks, napkins, silverware etc. will be provided.  Also, feel free to bring your friends and family, even if they are not a member at CrossFit Troy, to watch the carnage of the workout.

Battlefield Snapshot

Here is a small window into what a WOD is like with a bunch of High School wrestlers.  There are bodies flying all around, people running from one station to the next while some have to stop to gasp for air.  Keep up the intensity guys.

WOD

Thursday

5 Turkish Get upsPull ups

10 Dumbbell Cleans

15 Donkey Kicks

20 Weighted Push ups

# of rounds 4 • 3 • 2

Cool Down

Windshield Wipers 100 • 75 • 50

Advanced • Intermediate • Foundational
Scale to capabilities

Early Dedication

Mark and Sherry are a husband and wife team who recently finished their foundations sessions.  Most of the time when a person or persons finish up the three introduction classes they are still a little bit hesitant to take the plunge into their first few WODs.  That does not include Mark and Sherry who dove right in and signed up for six months straight.  Now that's dedication. 

WOD

Benchmark Wednesday

"FRAN"

Thrusters (use barbell)

Pull ups

21•15•9

Cool Down

Tire Flips 30•20•10 -or-

Chainaconda Drag 6•5•4 -or-

Sledge Hammer Swings 40•30•20

Advanced • Intermediate • Foundational
Scale to capabilities

Sky High

Jerry digs his heels in deep and finishes up "Jackie" for the first time.  Never before has 35lb thrusters felt so heavy as after a 1000m row.  Jerry is one of CrossFit's newest trainees but he is already showing the tough determination it takes to be a successful CrossFitter, keep it up Jerry. 

WOD
Tuesday

Burpee Power Clean

Box Jumps

Choppers

21•15•9

15•11•9

11•9•7

Advanced • Intermediate • Foundational
Scale to capabilities
 
Cool Down

Farmer's Walk

7•6•5

Major Progress

Jamie has been training at CrossFit Troy now for almost 6 months.  When he first came to us he was using only a 10 lb. dumbbell for Turkish get ups.  Here in the picture Jamie is doing a Turkish get up with a 95 lb. barbell, which requires much more grip strength than a dumbbell. To top it all off, his total body weight is only 155 lbs.  Keep up the hard work Jamie, you continually inspire us all.

WOD
Monday

Done in groups of 3

 

25 Back Squats

25 Air Squats                    Number of Rounds 3•2•1

Active Rest Squat

Then switch to the next series of exercises...

25 Push Presses

25 Push ups                      Number of Rounds 3•2•1 

Active Rest Plank

Then switch to the next series of exercises...

25 Pull ups

25 K2E                              Number of Rounds 3•2•1 

Active Rest L holds.

The team switches only after they have all completed the reps, and the team stops to rest even if one person stops to rest.  Group up with people of your equal strength level.

Advanced • Intermediate • Foundational
Scale to capabilities
 
Cool Down

Tire Flips  30•20•10 

Quiet warrior

Chris has been noticed by the Crossfit Troy coaches. He's there for every session. Never has to say much, just cranks away at 100%. Press on Chris, your training will pay dividends big time.

WOD
Friday

10 DB Chopper
10 Wall Balls
10 Snatch squats
10 Push Press (same bar as above)
10 Box Jumps

Max rounds in
13 • 10 • 7 minutes

Advanced • Intermediate • Foundational
Scale to capabilities
 
Cool Down
Core strength test
How far can you get? Let's find out.

1. If you are testing yourself, position the watch or clock where you can easily see it.
2. Start in the plank position with your feet approximately shoulder-width apart, and hold for 60 seconds.
3. Lift your right arm off the ground, and hold for 15 seconds.
4. Return your right arm to the ground, lift your left arm off the ground, and hold for another 15 seconds.
5. Return your left arm to the ground, lift your right leg off the ground, and hold for 15 seconds.
6. Return your right leg to the ground, lift your left leg off the ground, and hold for 15 seconds.
7. Lift your left leg and right arm off the ground, and hold for 15 seconds.
8. Return to the original position, lift the opposite extremities, and hold for 15 seconds.
9. Return to the plank position, and hold for another 30 seconds.

 

The wheel

Mitch discovers that sometimes the steering wheel just comes off the car of life. At times like that... the best thing to do is 40 more weighted sit-ups.

WOD
Thursday

Hang Cleans/Front Squat Combo
Burpees

21•15•9 
15•11•7
11•9•6

 Advanced • Intermediate • Foundational
Scale to capabilities
 
Cool Down

Elbow Planks 2 • 1.5 • 1 minutes

To the next level

Sandy keeps pushing herself as her level of fitness expands. She's now doing her dips on the rings. Keep inspiring us Sandy. You're going to make a great CrossFit trainer.

ANNOUNCEMENT: The power's back on!!

Benchmark WOD
Wednesday

"Angie"

Pull-ups
Push-ups
Sit-ups
Squats

100•60•40 reps of each

Advanced • Intermediate • Foundational
Scale to capabilities

Finish each exercise before moving on to the next.
 

Cool Down

Press Handstands 15 • 10 • 5

Strict Press 1/2 B/W 40 • 30 • 20

Time is short! Let"s get as many sponsors as possible.
If you have not registered do it right away!

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Sam the man

Sam embodies our saying, "Getting old is not for sissies." His Olympic Lift skills continue to improve. Here he shows those nice high elbows on his high pull.

NOTE: As of 7:30 am still no power, but with the garage door wide open, there's all the light you need for a great WOD!

 

WOD

Tuesday 

20 Wall Ball Shots
15 Ring Dips
10 Deadlifts (B/W+)

4•3•2 rounds for time 

Cool Down

Hang Snatch 20 • 15 • 10

Advanced • Intermediate • Foundational
Scale to capabilities

We're climbing in the rankings! See Standings below.

Natural Disaster Monday

Attention Crossfitters...CrossFit Troy will be closed until furthur notice due to the power outage. 

WOD

Monday

Go out into your yard and clean all of the debris as fast as you can for time.  Enjoy.

Heavy Fryday

When asked "who wants to have a heavy Fryday" these three ladies eagerly raised their hands without hesitation so here you guys go, a nice heavy Fryday just like you asked. 

WOD
Fryday 

10 Burpee Box Jumps
10 Heavy Choppers
10 Heavy Push Press

As many rounds as you can in 15•12•10 minutes 

Cool Down

Weighted Sit Ups 75 • 55 • 35

Advanced • Intermediate • Foundational
Scale to capabilities

INSPIRATION:
Gillian does Linda

See the Video!

Night Crew

When asked how they felt about the upcoming benchmark workout, "Jackie," our evening ladies expressed their feelings of joy with the utmost class.  Nice pukie pose team, we couldn't have put it better ourselves.  To all of you who don't know who Pukie is just take a look at the back of Kerri's shirt.  Pukie is the national CrossFit mascot and a cartoon illustration of the feeling you have right after you give a WOD your all.  Keep on fightin'. 

WOD
Thursday 

Run 400m
20 Punch Walks
20 Jump Squats

Number of rounds 4•3•2 

Cool Down

Trukish get ups 20 • 15 • 10

Advanced • Intermediate • Foundational
Scale to capabilities

MUST READ ARTICLE

Kallista Pappas was 14 years old when she delivered a performance at the 2008 CrossFit Games that inspired an entire community. At an age when many kids are merely hanging out at the mall, Kallista, a home-schooled gymnast who lives in Seattle, Washington, was training gymnastics five hours per day and throwing in CrossFit workouts three times a week too.

“Looking back now, this workout (Sunday’s 30 Clean and Jerks at 100lbs) was climactic because it was the event that made the Games something that I will never forget. It changed me as a person. On repetition 22, I was getting ready to jerk it, when I lost focus. I didn’t take my inhaling breath to lock my core and, as I got it up to a point near lockout, I lost it and fell down. The weight bounced off my knees and I lay there, stunned. At this point, someone yelled something that still sticks in my…
Download CFJ_Pappas_My08GamesExperience.pdf

Crank It Up

Jordan is one of many high school athletes that is learning what true intensity is. Each week he comes in hitting the workouts harder and developing his body to what will become freak fitness. It's going to be an exciting year guys keep it up.  I would hate to be one of your opponents.

WOD
Benchmark Wednesday

"Jackie"

1000m Row
50 Thrusters
21 Pullups

1 round for time.

Men unmodified thruster weight 45 lbs
Women unmodified weight 30 lbs

Cool Down

Donkey Kicks (no wall)

70-50-30

Hanging Leg Lifts

30-20-10

Advanced • Intermediate • Foundational
Scale to capabilities

Team Workout Day

What a wild day! Everyone formed groups of 3-4 and hammered out 200 reps of each element. I think everyone learned to appreciated their team mates in a new way.

WOD
Tuesday

10 Sumo High Pulls
10 Ring Dips

7 • 5 • 3 Rounds

Cool Down

Weighted Push-ups
50-35-20

Weighted Lunges
40-30-20

Overcomer

Junko came to CrossFit several months ago with a lot of fear. She had a history of physical challenges that has kept her sickly and weakened all her live.  She has never been able to stick with any physical conditioning.

Due to the scalability of CrossFit training, the community and coaching support, she has already surpassed her expectations. She's doing things she had considered impossible.

In her words, "God brought her to CrossFit Troy."

Team 200 WOD
Monday

We will form groups of 3-5. Each team will combine their reps to total 200 for each element. Special instructions at the gym.

Team run 200 meters
2 rep Wall-ball volley
Thruster bar pass
Pull-up line
Alternation box jump
Team run 200 meters
 

Cool Down

Weighted Push-ups
50-35-20

Last man standing

Congratulations Ryan Crabtree for being the last man standing for the THS Wrestling team wall sit.

Your "Pukie" T-shirt is on the way.

WOD
FRYday

5 - Med Ball Clean Wall Ball Shot Combos
10 - Hand Stand Push-ups
15 - Push-Press
20 - Pull-Ups
25 - Box Jumps

4 • 3 • 2 • 1 Rounds

Mutant • Advanced • Intermediate • Foundational
Scale to capabilities

Cool Down

Row 500 meters

CFT Blog Flash Back

Go to Feb 21st, 2008 where I discuss heart health and show the results of CrossFit Training and my cholesterol levels.

 

Don't just do what I say...

... do what I do.

Originally Ed brought his daughter Kristen, a Covington Softball pitcher, in for the strength and conditioning. Before long though he was hooked himself.

Way to go Ed for not just encouraging high level fitness but being big enough enough to live it yourself.

In the end, those we love will do what we do, more than what we say.

Give that guy a Klondike Bar.

WOD
Thursday

DB Choppers
K2E
Back Squat

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

Cool Down

Reverse Hand Plank Push-ups
30-20-10 reps

Elbow Plank
2 min - 1.50 min - 1 min

Mutant • Advanced • Intermediate • Foundational
Scale to capabilities

2 thumbs up

Jordan keeps the mood light as he sets the pace.

The Troy Christian wrestling team is all smiles starting that first round of "Helen". Things got a little less so by the third round.

Being one of the top High School wrestling programs in the country, CrossFit Troy is proud to be a part of their coaching efforts in taking them to the next level of elite fitness.

Benchmark WOD
Wednesday

"Grace"

30 Clean and Jerks

Men Prescribed weight: 135 lbs
Advanced: 1/2 B/W +20
Intermediate: 1/2 B/W
Foundational: 1/2 B/W -20

Women Prescribed weight: 95 lbs
Advanced: 1/2 B/W +10
Intermediate: 1/2 B/W -10
Foundational: 1/2 B/W -30

Cool Down

Dips
40-30-20 reps

Weighted Pull-ups (30 reps)
Men: +35# - +25# - +10#
Women: Scale to capabilities

Bar Lunges
40-30-20 reps

Pick 2 of the above for your cool down

 

Mutant • Advanced • Intermediate • Foundational
Scale to capabilities

Going Vertical

Rose Mary works on her kick handstand and body position. Gymnasics movements will be worked into the CrossFit Troy workout more often as our new facility will have a 24 by 24 padded multipurpose area for submission wrestling, gymnastics, CrossFit Kids and more. Can't wait!

WOD
Tuesday

Pull-ups
Thrusters
Wall Ball Shots

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

Cool Down

Deadlifts (1/2 B/W)
30-20-10 reps

L-Holds
2 - 1.5 - 1

Mutant • Advanced • Intermediate • Foundational
Scale to capabilities

P.S. Congratulate Graham on officially losing 50 lbs!