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Sadly, Dan only has a month home from college to train CrossFit. We feel your pain Dan, we would be sad too if we only had one month to train CrossFit.
New Years Hours
Wednesday
7:30, 8:30 am
12:00, 4:30, 5:30 pm
Thursday
12:00 ONLY
Friday
Back to normal
WOD
Benchmark Wednesday
"Elizabeth"
Cleans
Ring Dips
21-15-9
15-11-9
11-9-7
Cool Down
Double Unders 50 35 20
Advanced • Intermediate • Foundational
Scale to capabilities
Auri is one of our newest members at CrossFit Troy. She has been training crossfit at another facility where instead of classes it was more of a one on one environment. We are glad to have you on our team Auri, you will love the benefits what training with a group will bring.
New Years Hours
Wednesday
7:30, 8:30 am
12:00, 4:30, 5:30 pm
Thursday
12:00 ONLY
Friday
Back to normal
WOD
Tuesday
Pull-ups
Plank Rows
Donkey Kicks
DB Lunges (arms hang at sides)
21-15-11-9
15-11-9-7
11-9-7-5
Cool Down
Heavy Thrusters (Barbell or Dumbbells) 4-4-4-4-4-4
Advanced • Intermediate • Foundational
Scale to capabilities
Lauren practices her clean & Jerk during her daily WOD. Looking good Lauren, not too many girls your age even know what the olympic lifts are and here you are perfecting them! Lauren is part of a growing group of teens and young athletes that come in to train at 3:30 Tuesdays and Thursdays.
WOD
Monday
10 Hang Power Snatch
10 Burpees
10 Jackknife Push-ups
Number of rounds...
8 • 6 • 4
Cool Down
Dumbbell Squats 50 • 35 • 20
Advanced • Intermediate • Foundational
Scale to capabilities
CrossfIt Troy is taking mother daughter nights to new levels of intensity. Collette and her Mom Cindy stretching out together as they begin moving from their foundations classes to regular WODS.
Have a great Sunday rest day .
Carter works on her med ball cleans. We welcome Carter along with all our other college students that are back training with us over Christmas break. They all say the same thing. "I wish we had a Crossfit at my school". Unfortunately most colleges are stuck in the same place as most fitness centers, merely renting time on their machines. Another example of the sad fact that accomodating large groups of people always leads to dimished quality.
WOD
Fat Friday
Row 500
Push Press
Pull-up
Jumping Lunges
60 • 40 • 20 reps each (any breakup)
Cool Down
Sit-ups 100 • 75 • 50
Advanced • Intermediate • Foundational
Scale to capabilities
One of the Christmas Eve Classes, before and after. Makes you appreciate how tough those little elves must be. Everyone loved the elf walks ;(.
Amended Holiday Hours
Christmas Day (Thursday): Rest Day
Friday: 7:30 am, 12:00, 4:30, 5:30, 6:30 pm
Saturday: Back to Normal
Old wrestlers never die... they just become crossfitters. Last years Troy High School wrestling coach Brad Miller started his foundation sessions with his wife and mother-in-law. We'll get you those legs you never had Brad.
WOD
Wednesday (Christmas Eve)
The elf walk and load
Squat walk (Carrying Wall Ball) (Across Gym -- 40 feet)
10 Wall Ball Situps
Squat Walk back
10 Kettle Bell Swings
Squat Walk again...repeat
How many trips of loading presents can you make in...
15 • 10 • 7 minutes. Santa's counting on you so don't be slow.
Cool Down
Ring Dips 40 • 25 • 15
Advanced • Intermediate • Foundational
Scale to capabilities
Each of our 8 trainers is constantly watching, guiding, and protecting. We had 16 trainees last night at 5:30 class, no problem, we also had 4 trainers.
WOD
Tuesday
DB Alternating Single Arm Split jerk
Deadlifts (B/W)
K2E
21-15-9
5-11-7
9-7-6
Cool Down
Weighted Push-ups 40 • 25 • 15
Advanced • Intermediate • Foundational
Scale to capabilities
There will only be 3 more W.O.D. days before Christmas! Don't miss any and get ready to hit it again on Friday. Isn't it nice to know you've been training so hard that a couple days of holiday festivities won't even phase you.
WOD
Monday
Begin Shuttle Run 10•7•5 laps
+++
Pull-ups
Wall Ball Shots
Weighted Sit-ups
10-9-8-7-6-5-4-3-2-1
+++
End Shuttle Run 10•7•5 laps
Cool Down
Power Cleans 20 • 15 • 10
Advanced • Intermediate • Foundational
Scale to capabilities
The 5:30 group takes a moment to pose for the camera after yet another grueling WOD. Congratulations to all of you crossfitters who rose up to the challenge of Freddy's Revenge and increased well beyond your normal workout weights.
WOD
Fryday
5 Box Jumps
5 Warrior Burpees
5 Medicine Ball Cleans
As many rounds as you can get in...
20 • 15 • 10 minutes
Cool Down
TGU 12 • 9 • 6
Advanced • Intermediate • Foundational
Scale to capabilities
Hey Chad, if someone asked how you lost 34 lbs while also adding 5 lbs of muscle mass over the past 4 months... just show them this picture. You're half way there. 30 more lbs fat loss to go, 10 lbs more muscle mass to build. Then you can buy our T-shirt.
WOD
Thursday
Freddy's Revenge
5 Overhead presses (use any method)
10 Burpees
5 • 4 • 3 Rounds
Suggested weight Men 185lbs. Women 125lbs. (weights not a requirement)
Cool Down
Weighted Lunges 50 40 30
Advanced • Intermediate • Foundational
Scale to capabilities
Amanda first discovered CrossFit almost two months ago and hasn't looked back since. In that short time Amanda has steadily increased her intensity level all the way up to the red level workouts. Way to go Amanda, just imagine what another two months will bring.
WOD
Benchmark Wednesday
Josh
Snatch Squats 21 15 11
Pull-ups 42 32 22
Snatch Squats 15 11 9
Pull-ups 30 20 10
Snatch Squats 9 9 7
Pull-ups 18 12 8
Cool Down
H2H KB swings 50 35 20
Advanced • Intermediate • Foundational
Scale to capabilities
Nine new crossfitters came in today to begin their training! Congratulations you new team members, the fun is only just beginning. Pictured here is Shelly, Jacob, Matt, and A.O. who all just finished their first foundations workout. One down and only two to go. Also, Our very own Jamie Brewer expressed interest in designing his own workout for Tuesday so here it is, Jamie's first official crossfit WOD enjoy.
WOD
Tuesday
K2E
Wall Ball
Donkey Kicks
Situps
1-2-3-4-5-6-7-8-9-10
Cool Down
Core Test
Advanced • Intermediate • Foundational
Scale to capabilities
At CrossFit Troy we make sure good form is always our top priority. Here the Saturday morning class goes over some warm-up techniques before practicing their cleans. Congratulations crossfitters, your forms continue to improve each and every week. Keep up the hard work.
VIDEO Disclaimer: CrossFit is a scalable fitness methodology. It's for everyone from seniors to elite level athletes of all fitness levels and capabilities. The following video features athletes and expressions (adult language) from some of the most elite and intense CrossFitters and athletes in the world.
See Video See entry/video from Dec. 15th, 2008
WOD
Monday
3 Power Cleans
5 Front Squats
7 Push Jerks
15 L-Pull ups
5 • 4 • 3 Rounds
Cool Down
1-Arm Kettlebell Snatch 40 30 20
Advanced • Intermediate • Foundational
Scale to capabilities
Beth thought doing a scalable workout meant climbing up Aaron's back. Welcome to CrossFit Troy Beth and Kelly.
Have a great Sunday rest day.
Graham works through a skill session for working with kettlebells. CrossFit Troy trainers continue to push and learn as hard as we expect our athletes to do. I'm proud to be able to say that this year our trainers have received advanced specialty certifications beyond the CrossFit Level 1 Certification. These certifications are in the areas of Training Kids and Teens, Kettlebell, Barbell and Olympic lift certifications. We are committed to continuing to provide the highest level of training available anywhere.
WOD
Fryday
5 Burpee Series (Burpee Broad Jump/Burpee 180 turn = Series)
10 Deadlifts
15 Push Press (DB)
20 Box Jump
25 Push-ups
30 Squats
4 • 3 • 2 Rounds
Cool Down
Tire Flips 30 20 10
Sledge Swings 30 20 10
Advanced • Intermediate • Foundational
Scale to capabilities
Sure they may look harmless, but the queens from the 7:30am class are capable of any number of retaliations. They will give you their best powerclean, followed by a clean and jerk, push press you in the nose, thruster you under the chin, drop a cast iron kettlebell on your foot, then last but not least back squat your face. Other than that... they're real sweet ladies.
WOD
Thursday
10 Cleans
15 Handstand Push-ups
20 Weighted Sit-ups
4 • 3 • 2 Rounds
Cool Down
Snatch Squat 30 20 10
Advanced • Intermediate • Foundational
Scale to capabilities
It's just a matter of time. Our CrossFitters eventually bring in the ones they care most about. After months of CrossFit training, Mike's Amy was convinced she had to come in and try for herself what she'd been hearing Mike talk so much about. Great to have you Amy.
VIDEO INSPIRATION FOR TOMORROW
CONNER DOING "FRAN"
Take a look at 17 year old Conner after 4 years of Crossfit training.
"Fran" by Connor Martin, CrossFitKids - videos
WOD
Benchmark Wednesday
"Fran"
Pull-ups
Thrusters (Men 95# / Women 65#)
21-15-9
15-11-7
11-9-7
Cool Down
Kettlebell (alternating single arm) 40 30 20
Weighted Box Jump 40 30 20
Advanced • Intermediate • Foundational
Scale to capabilities
Logan does his last WOD at CrossFit Troy before flying off to the Air Force later that same day. No one has exemplified the CrossFit Troy training community better than Logan. Over the past 12 months he probably only missed a mere handful of training sessions. He has been transformed physically and mentally and has certainly left his mark on all of us that trained with him. Every session he left every ounce of himself on the stall mats...literally. We are proud of you Logan. God Speed and we look forward to seeing you again safe and sound.
WOD
Tuesday
Wall Ball Shots
Weighted Push-ups
Ring Dips
60 • 40 • 30 Reps each
Any way, any order, anyhow.
For time
Cool Down
K2E 40 30 20
Advanced • Intermediate • Foundational
Scale to capabilities
After their W.O.D., THS wrestlers did 120 team push-ups. One at a time, holding a plank until each team member made his contribution to the 120. Core, shoulders and triceps were happy that day. Congratulations THS wrestlers for winning the Sidney Invitational.
"Freddies Revenge"
The workout is coming later week.
See mothership CrossFit website SUNDAY 081207
www.crossfit.com
WOD
Monday
10 Push Press
20 Pull-ups
30 Squats
4 • 3 • 2 Rounds
Cool Down
Snatch Squat 20 15 10
PARKOUR - Alligator Crawls 40 25 10
Advanced • Intermediate • Foundational
Scale to capabilities
Burpee Broad Jumps, variation # 5 on the burpee. Everyone got to experience them on Friday. How many different variations are there on the burpee? Stick around for 2009 and find out.
See you today for another great Saturday workout make-up.
Meth in a Can
Keith M. Graves
Irritability. Heart arrhythmia. Osteoporosis. Withdrawal pains. The huge quantities of stimulants in energy drinks can make them as risky as “real” drugs.
Download MethInACan
Crossfit Troy's very own Brandon Massie begins to spread his trainer's wings with the Troy High School wrestling team. Brandon has been working hard to learn the ropes of what it takes to be a trainer and will soon be our 8th trainer to be crossfit certified.
Buy a toy before you come to the gym today!!
Toys for Tots
Our own X-marine Dave Hoffman has set up a Toys for Tots box in the lobby.
SUNDAY NEIGHBORHOOD BREAKFAST
Dec. 7, 10:00-12:00
This Sunday the CrossFit Troy community will be offering to neighbors surrounding our new location a FREE no strings attached breakfast. This will not be a solicitation for new members. Fun activities for all the Kids. Will you help out? See sign-up sheet at the gym.
WOD
Friday
Burpee Long Jump
Choppers
Alternating DB Strict Press
21-15-11-9
15-11-9-7
11-9-7-5
Cool Down
Dips 50 35 20
Advanced • Intermediate • Foundational
Scale to capabilities
Sam has only been with us for a little less than a month and already he has made tremendous gains in his crossfit abilities. Sam is also one of the few people to get their kipping pullups down in only a few weeks! Nice work Sam.
Buy a toy before you come to the gym today!!
Toys for Tots
Our own X-marine Dave Hoffman has set up a Toys for Tots box in the lobby.
SUNDAY NEIGHBORHOOD BREAKFAST
Dec. 9, 10:00-12:00
This Sunday the CrossFit Troy community will be offering to neighbors surrounding our new location a FREE no strings attached breakfast. This will not be a solicitation for new members. Fun activities for all the Kids. Will you help out? See sign-up sheet at the gym.
ARTICLE
Meth in a Can
Keith M. Graves
Irritability. Heart arrhythmia. Osteoporosis. Withdrawal pains. The huge quantities of stimulants
in energy drinks can make them as risky as “real” drugs.
Download MethInACan
WOD
Thursday
3 Bear Cycles
15 Wall Ball Situps
As many rounds as you can in...
20 • 15 • 10 minutes
Cool Down
Deadlifts BW (bodyweight) 40 30 20
Advanced • Intermediate • Foundational
Scale to capabilities
Amanda has been making great leaps and bounds in her last few months of training. Keep up the good work Amanda you intensity is great.
WOD
Benchmark Wednesday
"Fight Gone Bad"
Row (for calories) 1 min.
Wall Ball 1 min.
Box Jumps 1 min.
Sumo Deadlift High Pulls 1 min.
Push Press 1 min.
Rest 1 min.
3 • 2 •1 Rounds
Keep track of the number of reps you get for each exercise.
Cool Down
Power Cleans 3-3-3-3-3
Advanced • Intermediate • Foundational
Scale to capabilities
Aaron, who is a Xavier University soccer player, uses Crossfit to stay in top collegiate shape. Here he finishes up the holiday shuttle run WOD in the fastest time of the day. Nice work Aaron keep hustlin'.
New Trainers
You've admired them as CrossFit athletes, now welcome then to the Crossfit Troy training team.
Sandy Curtis, Kerri Spagnola, Matt Melvin, Jamie Brewer, Mitch Lyons, and James Humphrey
Junior trainer: Brandon Massie
WOD
Tuesday
1 Pull-up on the first minute
2 Pull-ups on the second minute
3 Pull-ups on the third minute...
Continue as long as you can get the pull-ups done for each round. Ex. so on minute 11 of the workout you have a full minute to do 11 pull-ups, minute 12 you have a full minute to do 12 pull-ups.
Cool Down
Donkey Kicks (on the wall) 50 40 30
Advanced • Intermediate • Foundational
Scale to capabilities
