CrossFit

Just lunging around

After a full workout and 40 lunge cool down, the ladies of 4:30 pose for one last picture. Proper form went out the window as only Shannon  demonstrates the proper knee/heel position. Everyone else is well... glad the workouts over.

WOD
FRYday "The Ranstein"

500m Row (250)
25 Pull-Ups (12)
20 DB Choppers (20)
15 Snatch Squats (10)
10 Burpees (5)
400m Run (200)
10 Burpees (5)
15 Snatch Squats (10)
20 DB Choppers (20)
500m Row (250)

Foundational: rest as needed between elements

Cool Down
Wall Walks  10 • 5 • 3

See your trainer for additional scaling
Advanced • Intermediate • Foundational
Scale to capabilities

Core strength for any sport

Training youth requires special considerations. As we learned at the CrossfitKids Certification "Kids and teens are not just little adults". Over the past several months CrossFitTroy coaches have been working hard preparing Troy's 2 fine wrestling programs for great seasons. Along with their physical training they've been learning about mental toughness, leadership, and how to harness the power of effective team work.

Here Michael, Conner and Riley show their fine bar work as they power through their WOD.

WOD
Thursday

Deadlift
Dips
Wall Balls

50 • 35 • 20 reps

Breakup sets any way you'd like.

Cool Down
Strict Press  40 • 30 • 20
Med Ball Cleans 40 • 30 • 20

Advanced • Intermediate • Foundational
Scale to capabilities

Explosive Legs

Kristen came to us several months ago. She wanted to increase her strength and speed as a softball pitcher. Her glaring weakness was her leg strength. Since then as you can see, she's accomplished tremendous improvements in not only her leg strength but flexibility, core and upper body strength.

Watch out batters, here comes the pitch!

Her dad Ed thought he'd just come in and watch. Only to learn no spectators are allowed! Ever since the first day, they've made it a father daughter workout.

Benchmak WOD
Tabata This

Push-Ups
Sit-Ups
Squats

20 seconds active/10 seconds rest

8 • 7 • 6 rounds

Records total of lowest number of reps each element.
Compare last performance.

Cool Down
Handstand Push-Ups  40 • 30 • 20
Weighted Box Jumps  40 • 30 • 20

Advanced • Intermediate • Foundational
Scale to capabilities

Ladies Downtime

After yesterdays team workouts, Sandy, Sherry, Kerri and Pam take some "down time" to celebrate and recover from their great effort.

MSN Health and Fitness Article
CrossFit: The fast, Furious Workout Craze

WOD
Tuesday

Cleans or 20 lb Med Ball Cleans
Pull-Ups

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

CoolDown

K2E  40 • 30 • 20
Lunges  40 • 30 • 20

Advanced • Intermediate • Foundational
Scale to capabilities

PEGGY UPDATE: The surgery went great. She is in great spirits. Talking a LOT. The Dr's tell her 2-3 days in the hospital but she determined to get out earlier. Peggy's always wanting to drop her time and "get it done" quicker!

The line

After his assisted pull-ups, Chad demonstrates the most challenging part of his workout. Hang in there, we know you can do it!

WOD
Monday

Row 250 meters
20 Weighted Push-ups
20 Choppers
20 Weighted Sit-ups
20 Wall Balls
20 Jack Knife PUs

Do not move to next element till everyone has completed their reps and formed a line of active rest squats for a 10 sec. count TOGETHER.
Record time for group.

4 • 2 • 1 Rounds

Advanced • Intermediate • Foundational
Scale to capabilities

Another New Recruit

Chad was one of my first clients way back when I worked at one of the Globo Gyms down south.  When I started training him I noticed that he had an unshakable desire to train as hard as he could each and every time he walked into the gym.  Recently he felt the need for something more than just the regular gym routine so he came in to CrossFit Troy to give it a try.  Since Chad was already involved in a workout program I knew that he could handle more than most new people and on his second foundations workout he went for almost eleven minutes!  Congratulations Chad you are a mutant in training.  Welcome to CrossFit Troy. 

WOD

Push Jerk

Deadlifts

Box Jumps

21-15-11-9

15-11-9-7

11-9-7-5

Use the same weight and bar for the deadlift and the push jerk.  The object on the deadlift is to not go heavy but to concentrate on form.

Cool Down
Row 1000 or Run the Block

Advanced • Intermediate • Foundational
Scale to capabilities

Important news about Peggy

Last month our dear friend Peggy Wiggans received the news that she has cancer. She'll not be with us for the month of November as she will be having a female related surgery. She is hopeful and strong in every respect, mind, body and spirit. The cure rate for this particular kind of cancer is very high.

She has been intentional about continuing her training up to the very last minute as this Friday will be her last workout before she goes "under the knife". She also plans to rejoin us as soon as possible.

I believe I can speak for all of us in saying that our prayers and love are with you Peggy. You are not alone.

Peggy's e-mail is pWiggins@edisonohio.edu

 

Solid Foundation

One of our tests we give to see how developed a crossfitter's core has become is a 3 minute plank hold where various limbs are lifted off the mat one at a time greatly increasing the difficulty level.  Pictured here is Neil who for some reason is smiling during his core test.  I guess it helps to have already passed the previous two core tests with flying colors. 

WOD

Thursday Strength Day

Full Cleans

2-2-2-2-2-2

Do a few warm up sets that are not counted and then increase your weight after every completed set of two.  Record the highest weight successfully achieved.

Cool Down

Hand Stand Pushups

40-30-20

Advanced • Intermediate • Foundational
Scale to capabilities

Important news about Peggy

Last month our dear friend Peggy Wiggans received the news that she has cancer. She'll not be with us for the month of November as she will be having a female related surgery. She is hopeful and strong in every respect, mind, body and spirit. The cure rate for this particular kind of cancer is very high.

She has been intentional about continuing her training up to the very last minute as this Friday will be her last workout before she goes "under the knife". She also plans to rejoin us as soon as possible.

I believe I can speak for all of us in saying that our prayers and love are with you Peggy. You are not alone.

Peggy's e-mail is pWiggins@edisonohio.edu

Technique Training

Garrett, who is one of our newest and youngest members of the CrossFit Troy team, proves that he is also an extremely coachable athlete.  While most 8th graders are more concerned with what the newest video game to come out will be, Garrett is concerned with perfecting his olympic weightlifting forms.  Here he is learning the right way to do a full snatch and showing the ability to be extremely explosive, which is a rare skill to have and also be a long distance cross country runner. 

WOD

Benchmark Wednesday

"Barbara"

Pullups   20 - 15 - 10

Pushups 30 - 20 - 15

Situps     40 - 30 - 20

Squats    50 - 35 - 25

5 Rounds for time

Advanced • Intermediate • Foundational
Scale to capabilities

Happy 27th Birthday Kerri !!!

Air Sandy

Sandy floats through another tough round of burpees during her daily workout.  Nice jump Sandy, it's not too often to see someone getting up that high while doing burpees in the WOD, i'm impressed.

WOD

Sumo Deadlift High Pulls

Dips

Burpee Pullups

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

Cool Down
Weighted Box Jumps 40 - 30 - 20

Advanced • Intermediate • Foundational
Scale to capabilities

Giving it your All

Chad is one of our newer members at CrossFit and he has already made a huge impression on the gym for the amazing effort he gives each day.  Chad started at the green level WODs just like everyone else and he quickly raised his intensity to the red level.  This picture is a perfect example of just how hard Chad pushes himself each workout.  Nice work Chad you continue to impress us all.

WOD

5 Dumbbell Clean and Jerks
10 1-Arm Dumbbell Lunges
20 Plank Rows
30 Choppers

Use same weight and set of dumbbells for each exercise

Number of Rounds 4 - 3 - 2

Advanced • Intermediate • Foundational
Scale to capabilities

Cool Down
Core Strength Test

Neil Does Daniel

One of our wrestlers Neil (and he's not the only one) exemplifies the Crossfit attitude. Always intense, always there ready for battle, always encouraging others by his example AND with his voice...and always showing up for extra workouts between required team days.

You're going to make a great trainer Neil.

WOD
"Death Valley"

50 Wallballs
40 Burpees
30 Pushpress
20 Power Clean
10 Snatch Squat
20 Push-Ups
30 Sit-Ups
40 Donkee Kicks
50 Squats

Scale to capabilities
Scale to 1/2 reps if necessary

Cool Down
Have a great Friday night. See you Saturday.

Annette Plow

Annette shows her flexibility as she does her plow. And of course she always has a smile on her face. One thing about Annette that many don't know is how she has remained so steadfast in her training. She has battled nagging hip issues, resulting in pain and resulting inflexibility. She continues to work around around this obstacle refusing to let it discourage her.

WOD
Thursday

Deadlifts  
Handstand Push-Ups

1 minute - 1 rep each
2nd minute - 2 reps each
3 minutes - 3 reps each...

Record the minute number of failure

Mutant - 1.5 Body weight/Handstand PU 
Advanced - Body weight

Scale to capabilities

Cool Down
Weighted Push-ups

50 • 35 • 20

Dead Serious

This is the look I see on Amanda's face before and during every WOD if ever seen her do. Her determination and intensity continue to yield impressive results. She set new personal bests on both her press and back squat yesterday.

Hero's WOD
Daniel

Pull-Ups 50 • 35 • 25
Run 400 m • 200 m
Thrusters 21 • 15 • 9
Run 800 m • 400 m
Thrusters 21 • 15 • 9
Run 400 m • 200 m
Pull-Ups 50 • 35 • 25

Thrusters: Men use 95#, Women use 65#

Advanced • Intermediate • Foundational
Scale to capabilities

Cool Down
Slosh Pipe Hold: 1 minute 

Visions

I can always tell when Zach's in the zone (right). He starts seeing visions of angels marching Script Ohio in the clouds.

WOD
1 rep max Tuesday

Strict Overhead Press
3+3+3+2+1

Time permitting
Back Squat
3+3+3+2+1

Cool Down
Dips 50 • 35 • 20

The stretch

Probably the most neglected aspect of fitness is flexibility. The result of this neglect: higher injury rates, stunted ability to perform with maximum efficiency and range of motion. It's worth the investment of 10-15 minutes we dedicate to it every training session.

WOD
Monday

Row (Calories)
DB Split Jerks
Med Ball Sit-ups

"Tabata" format
30 sec. work  / 15 sec.rest

6 • 5 • 4 rounds 

Advanced • Intermediate • Foundational
Scale to capabilities

Cool Down
Wall Walks 10 • 7 • 5

Pistol Squat

Connor feels that using two legs to do a squat is cheating so he cranked up the intensity and started doing 1 legged pistol squats instead.  This is what we like to call CrossFit tough.

WOD
Friday

Run 400m (start only)

Wall Ball
Push Press
Jackknife Pushups

Run 400m (finish only)

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

Advanced • Intermediate • Foundational
Scale to capabilities

Cool Down
Punch Walks 50 • 36 • 20 reps

Hanging Around

Nice work Troy Wrestlers on completing your first "Cindy" benchmark WOD. 20 minutes of non-stop (pull-ups, push-ups, squates) high intensity performance. In your matches this season you'll have the physical AND mental edge. Just hanging around afterwards is a nice way to celebrate.

WOD
Thursday

6 Push Jerks
8 Back Squats
10 Deadlifts

Number of Rounds 6-6-5-4

Use 1/2 Bodyweight.  Mutant use 3/4 Bodyweight

Mutant • Advanced • Intermediate • Foundational
Scale to capabilities

Cool Down
K2E 65 • 50 • 35 • 20 reps

Heavy Wall Ball

Brandon works hard to keep the monstrous 50 lb. wall ball under control. Well done Brandon keep pressing on.    

WOD
Wednesday

"Cindy"

5 Pullups

10 Pushups

15 Squats

As many rounds as you can in 20 -15- 10 minutes

Advanced • Intermediate • Foundational
Scale to capabilities

Cool Down
L-holds 2 • 1.5 • 1 Minutes

Squat Training

One of the more difficult forms to hold is the proper placement of the bar on your back during a back squat.  These CrossFitters work hard to perfect their squat form.  Good job guys and remember keep the bar low and get down deep the shoulder flexibility will eventually come.   

WOD
Tuesday

Box Jumps

Hang Power Cleans

21-15-11-9

15-11-9-7

11-9-7-5

Advanced • Intermediate • Foundational
Scale to capabilities

Cool Down
Push Jerk 30 • 25 • 20 (use your same weight as the cleans)

Hard Hitter

Garrett is one of our newest members here at CrossFit Troy and he is already making a huge statement.  Everyday he comes in after cross country practice with a smile on his face, ready to give his all in the daily WOD.  Keep it up Garrett this is only the beginning. 

WOD
Monday

Run 400m

20 1- arm alternating dumbbell snatch squats

20 Choppers

20 Burpees

3 • 2 • 1 Rounds

Advanced • Intermediate • Foundational
Scale to capabilities

Cool Down
Hanging Leg lifts 50 • 35 • 20

Best foot forward

Allison just finished up her second foundation session. Being a medical Doctor she really appreciates the science and strong emphasis on proper technique CrossFit Troy. We now have 3 doctors that are a part of the crossFit troy team. Just goes to illustrate that CrossFitters tend to be smart people;).

WOD
Friday

"The Pulling Bear"

The Bear Series* (5 reps)
10 Pullups

* The Bear Series is a power clean, front squat, thruster, lower bar to back, back squat, pushpress, lower bar to ground to front. This is done as one fluid movement if possible.

8 • 6 • 4 Rounds

Advanced • Intermediate • Foundational
Scale to capabilities

Cool Down
Row 2500 meters

 

Reaching perscribed weight

For the first time Logan, Jamie and myself did Elizabeth (Cleans, Ring Dips) with the perscribed weight of 135lbs for the cleans. All that work over the past year made it possible. For Jamie that was only 20 lbs under his body weight! Graham cranked out a time of 3:52!

WOD
Thursday

Tabata Workout

20sec work /10sec rest
7 rounds each element
Record total number each

Wall Donky Kicks
Sit-Ups
Push Press (1/2 B/W)

8 • 7 • 6 Rounds

Advanced • Intermediate • Foundational
Scale to capabilities

Cool Down
Back Squats (1/2 B/W)
40 • 30 • 20

Douple dipping

Mark and Sherry not only want to become more fit, they want to be able to do it together. Both are working toward that very important first month training anniversary.

Benchmark WOD
"Elizabeth"

Clean
Ring Dips

Mutant Perscribed Weights
Men: 135# Cleans/Ring Dips
Women: 75# Cleans/Ring Dips

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

 MUTANT • Advanced • Intermediate • Foundational
Scale to capabilities

Cool Down
Handstand Holds /Walks
Finish with Wall Hold
2 • 1.5 • 1