CrossFit

Finally!

  Brad has learned that by keeping his arms straight until after the hips fully open up makes dumbbell cleans a whole lot easier.  I guess if everyone had arms as big as Brad's there would be a whole lot more temptation to use them too much.  Nice work Brad, your progress is stunning.

Fryday WOD

"THE BEAR"

1 Power Clean 
1 Front Squat
1 Thruster                    = 1 rep, 7 reps = 1 round
1 Back Squat
1 Thruster (off your back)

Increase weight after each round (if you can) and rest 1-2 minutes   

7 • 6 • 5 rounds

Cool Down

Kettlebell Swing Snatch 30 • 20 • 20

Advanced • Intermediate • Foundational
Scale to capabilities

Split Jerk

 

Sandy fine tunes her olympic weightlifting skills by practicing her split jerks with extreme focus.  Nice work Sandy, good luck on your march to the CrossFit Games qualifier.

Thursday WOD

Push-up Plank hold 1min 45 sec. 30 sec. (Start only)

Overhead Squats (aka Snatch Squats)
Wall Ball Sit-ups
Dips (Any Kind)

15-13-11-9-7-5-3

Cool Down
Punch Walks

60•45•30 each

Advanced • Intermediate • Foundational
Scale to capabilities

The Future of Elite Fitness

Moms Amy, Heather, and Shelly decide not to sit on their rears as the "young athletes" class trains. These fine moms are not settling for just talking the talk, they are walking the walking or more accurately holding the L. They train at the same time as their kids do. Keep training hard kids (and moms), think of what you'll be able to do a year from know.

Weather Announcement:
All classes are on. If you've got a 4 wheel drive see you there.

WOD

Benchmark Wednesday

"Jackie"

Row         1000m 750m 500m 
Thrusters   50      35      25
Pull-ups      21      21     15

One time through 

Men use 45lb bar /Women use 30lb bar. 

Cool Down
Heavy Wall Ball 40 30 20 (go up one size from your usual)

Advanced • Intermediate • Foundational
Scale to capabilities

Insane Intensity

 

Jr. Trainer Brandon Massie slams out his push presses with unrivaled intensity.  At just barely 20 years old, and only training CrossFit since last April, Brandon has become one of the leading athletes at both the Troy and Creek locations.  This weekend he will be leaving for Lexington Kentucky for his CrossFit level 1 certification an becoming the 9th trainer that circulates between both of the locations.  Only 6 more days of being a Jr. Trainer, great job Brandon, we wish you luck at your cert and we know you will make us proud.

WOD
Tuesday

Handstand Push-ups (or strict press)
Deadlift
21-15-9 • 15-11-9 • 11-9-7

Jump Rope 200 • 135 • 75

Push Jerk
Jump Squats
21-15-9 • 15-11-9 • 11-9-7

Cool Down
Weighted Sit-ups
100 • 75 • 150

Advanced • Intermediate • Foundational
Scale to capabilities

The "Agreement" with teeth

When it's got teeth, you tend to take it more seriously.

Each and every CrossFit Troy trainee made an "Agreement" to make their fitness a priority in their lives. One of the ways we ask our athletes to demonstrate this agreement is to train a minimum of 3 times a week. Any less will simply not yield significant results. We at CrossFit Troy, and our trainees, have taken the stand that insignificant results are not acceptable.

Our purpose is not to weed trainees out, but to help provide the structure, motivation, inspiration AND accountable we all need to achieve significant fitness gains.

It is essential to our core values to guarantee that trainees at Crossfit Troy will get results. There is no other gym in the area that can make this claim. Sadly, most fitness centers neglect their clients by receiving payments irregardless of attendance or progress. We are different.

The color coded, month at a glance attendance boards have been enthusiastically received by the Crossfit Troy community. So if you need help keeping training frequency at 3 times a week or are stepping your frequency up to 4, 5, or even 6 days a week, we have created an elite training environment to help you reach your fitness goals.

Train, hard, fast and OFTEN.

Coach Mike
and the rest of the Crossfit Troy and Creek staff

WOD
Monday

5 DB Cleans 3/4 BW
7 Burpee Box Jumps
10 Pullups Strict

10 • 8 • 6 • 4 Rounds

Cool Down
L-Holds
1 min 45 sec 30 sec 

More than just stretching out

Sandy and one of the evenng groups demonstrate the seriousness in the way in which we approach flexibility. In my opinion, flexibility is one of the most underemphasized aspects of fitness today. The benefits of increased and high levels of flexibility yield benefits in all aspects of life, competition and combat. It's a worthy investment of the 10-15 minutes we dedicate to it every training session.

New Hours Added
STARTING MONDAY 1.26.09
Saturday: NEW 11am, NEW 12pm
Sunday: NEW 1pm
Thursday Evening: 7:30 class will be M, W, F only NO Tues, Thurs

WOD
Fryday

The "Burp and Clean" Series

3 Burpees
Power Clean
3 Burpees
Deadlift (Pause)
Hang Power Clean

(repeat series)

Record number of series in

15 • 10 • 7 minutes

Cool Down
Deadlift (20% under 1 rep max)
15 • 10  • 5 reps

Weighted Push-ups
30 • 20  • 10 reps

The Perfect Height

Jeff finds that a folding chair is just the right height for his back squats. Since it's early in his training, Jeff is being careful to squat no lower than his chair to assure he maintaines proper midline positioning.

WOD
Thursday Tabata
Push-Press 20 sec/rest 10 sec
Jump Rope 20 sec/rest 10 sec
(6 rounds)

1 minute rest

Kettle Bell 20 sec/rest 10 sec
Jump Rope 20 sec/rest 10 sec
(6 rounds)

Record total number of push presses, jump ropes, and kettlebell swings

Cool Down
Knee Stand
1 sec • 30 sec. • 15 sec

Interaction requested

Values Check: Why do you think it is that CrossFit Troy has NO mirrors in the gym?

Respond by commenting to this post.

Knees 2 Elbows

From a dead hang, as fast as you can, lift your knees to your elbows... or at least as close as you can.

WOD
Benchmark Wednesday
"Barbara"

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

5 • 4 • 2 Rounds

Record PR's to records board

Cool Down
Wall Walks
8 • 5 • 3 

Limber As A Cat

Christina and Zach loosen up the lumbar, or are they just spending too much time with their new kitties?

 

What's Graham getting so worked up about?

Enlarge to see.

A new lifetime max back squat after 1 year Crossfit training and 55 lbs of body weight loss. How much time does he spend these days working on heavy back squats? Answer: "Very Little." But getting heavy results and more.

WOD

Tuesday

Wall Ball Shots
K2E
Back Squats

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

Cool Down

45 Foot Farmers Walks
6 • 4 • 2 walks

Cleaning Day

It's been a banner couple of months for new trainees joining the CrossFit Community. Here Aja and Dugan work with Brandon learning some of the basic Olympic lifting forms. Brandon's been developing his training skills with a long mentoring process here at CrossFit Troy. We'll be glad to add him to the training team as he'll be floating between the CrossFit Troy and CrossFit Creek training centers.

 

WOD

Monday

Power Cleans

1 rep - First Minute
2 reps - Second Minute
3 reps - Third Minute
4 reps - ... and so on

Record the largest minute round in which you were able to finish all cleans

Cool Down

Strict Press till failure 3 • 2 • 1 rounds
Strict Pull-ups till failure 3 • 2 • 1 rounds

Working Hard

  To most college students Christmas break means kicking back and relaxing with family maybe spending time with friends, but to Jet it means coming in to CrossFit Troy and grinding out red level workouts everyday.  Your intensity is missed around the gym Jet, see you spring break.  

WOD

Fryday

Thrusters
Deadlift
Burpees 

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

Cool Down

Wall Sits 3 • 2 • 1 min.

Advanced • Intermediate • Foundational
Scale to capabilities

Progress Lady

Colette has barely been with CrossFit Troy for a month and she has already decided that the box dips just aren't hard enough anymore so she moved herself up to parallett dips.  Excellent work Colette, and way to keep your eyes open for the picture this time!

Thursday

WOD 

30 Squats 
20 Donkey Kicks
15 Sit-ups
10 K2E
Fludder Kicks 1 min. 45 sec. 30 sec. 

4 • 3 • 2 rounds

Cool Down

TGU  10 • 8 • 6

Advanced • Intermediate • Foundational
Scale to capabilities

Lunging Tony Style

For some people a regular bodyweight lunge is hard enough by itself.  Tony, however, has to add two dumbbells to the equation and hold one over his head during Monday's workout.  Here he is pictured doing one of his 60 1-arm alternating dumbbell lunges. 

Benchmark Wednesday

"J.T."

Handstand Push-ups (or strict press)
Ring Dips
Push-ups

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

Cool Down
Deadlift + Power clean = 1 rep
30•25•20 each

Advanced • Intermediate • Foundational
Scale to capabilities

Cleaning Crew

Allison, Zach, and JET help out their teams by cranking out hang power cleans as fast as they can.  Everyone's olympic lifts have been looking great lately. CrossFit Troy couldn't be happier with everyone's form, nicely done all of you.

Tuesday WOD

Wall Sit 1min 45 sec. 30 sec. (Start only)

Box Jumps
Choppers
Pull-ups

Plank Hold 1min 45 sec. 30 sec. (Finish only)

5-10-15-20-20-15-10-5
15-20-20-15
5-10-15-20

Cool Down
Dips (any kind)

40•30•20 each

Advanced • Intermediate • Foundational
Scale to capabilities

Double Jump

   Jamie and Brandon just couldn't wait their turn during Thursday's team WOD.  They decided, instead of taking breaks it would be faster just to alternate jumps.  That's 200 consecutive jumps without stopping!  Nice work guys you two are truly mutants.

Monday

WOD

5 Burpee Push Press
10 DB Squats
15 1-Arm Alternating Lunges
20 Pushups
25 Situps 

4 • 3 • 2 rounds

Cool Down

Jump Rope  200 • 150 • 100

Advanced • Intermediate • Foundational
Scale to capabilities

See you again this summer

Jet and Caitlin finish there last Crossfit Troy WOD before heading back to school. We will miss you guys. We're so glad to be the highlight of your time back home.

Brandon cranks through massive quantities of hang cleans. Good luck on your Level one certification this month. From what we've seen so far your going to become a great trainer.

The CrossFit Games are coming!

Is anyone game? Before you say yes too quickly, take a look at Crossfit Oakland, last years Affiliate cup winners as they prepare for 09.

Crossfit Oakland gets ready video

Regional Qualifier Meet in Columbus, May 16-17th

Limit 6 men and 6 women

Graham is working hard to compete at the National Games this year. Being convinced there is going to be an unexpected element added. He's always prepared for any eventuality no matter how grueling.

Fryday WOD

Jump 50

Jump Rope
Kettle Bell Swings
Jump Rope
Pull-Ups
Jump Rope
Dips
Jump Rope 
Sumo High Pulls
Jump Rope
Wall ball Shots
Jump Rope

50 • 35 • 25 reps of every element. Record Time. Yes there is a rope jump between every element.

Cool Down

Walking lunges (Yes 50 • 35 • 25 of them)

Advanced • Intermediate • Foundational
Scale to capabilities

Great Targets

We'd like to thank Matt for all the hard work he put into our new wall ball targets. Crossfit Troy would not be what it is if it wasn't for all the donations in time and talent of so many. Together we have made this the very best place to train. You're the best Matt.

The CrossFit Games are coming!

Is anyone game? Before you say yes too quickly, take a look at Crossfit Oakland, last years Affiliate cup winners as they prepare for 09.

Crossfit Oakland gets ready video

Regional Qualifier Meet in Columbus, May 16-17th

Limit 6 men and 6 women

Thursday WOD
Team Workout

200 Box Jumps
150 Hang Cleans
150 Push Press

Form groups of 3 of approx. equal weight capacities. One person active at a time. Do as many reps as you can till failure. Next person takes over. Continue rotation till total reps for each element are complete. Move to next element.
Record groups time.

Cool Down

K2E
40 • 30 • 20

Strict Pull-ups
40 • 30 • 20

Advanced • Intermediate • Foundational
Scale to capabilities

Hang on Snoopy

Garrett (8th grade) does his deadlifts with very nice form. He's been a consistent performer at CrossFit Troy. We expect to read a lot about his future athletic achievements in his soon to come High School Career.

And yes those are snoopy PJ's (enlarge for the details). Just to show that its about the intensity and quality of the workout NOT what your wearing that matters.

 

Join the Jiu-Jitsu Class

Brady taps out as Ryan demonstrates a submission hold. Come join the fun Wednesday at 6:30pm.

Wednesday Benchmark

TABATA

Push-Ups
Sit-Ups
Squats

8 • 6 • 4 rounds

20 seconds work / 10 seconds rest
Record Lowest rep round for each element

Cool Down
(Pick One)

Tire Flips
30 • 20 • 10

Sledge Swings
40 • 30 • 20

Power Cleans
30 • 20 • 10

Advanced • Intermediate • Foundational
Scale to capabilities

Bringing a Bigger Gavel

Judge Kemmer finished his second foundation session. And decides a kettlebell will add a little additional weight to his judgements. Hammer down Mel.

Sandy leads a group through the "core test" cool down. Does a padded jiu-jitsu mat make it any easier? Probably not, but it does looks good.

Tuesday WOD

Deadlifts
Burpees
Wall Ball Shots

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

Cool Down
Snatch Squats and Donkee Kicks
30•20•10 each

Advanced • Intermediate • Foundational
Scale to capabilities

Greater Gains With A Team

After one of the evening WODS the team recuperates, exchanging congratulations, and just hanging out a bit.

We get asked all the time, "Do we do personal training?" My answer, "No". Simply put, no matter how good the coach, the long run results of personal training don't compare to effective, well coached team workouts. We believe in the power of community. There's a lot of money to be made in personal training and always someone happy to pay $85.00 an hour for the kind of coaching we provide for everyone for $100.00 a month. Why not do it, like all those other gyms?

When starting crossFit Troy we were committed to and still are, to making world class coaching and training methods available to the general public. And it has served us well. We would not to true to this mandate if we charged exclusive fees. If we did, only those financial privileged could participate or high level fitness training would come at too high a price for the average wage earner. Did you know that another CrossFit in the area is charging well over double our monthly rates... and good for them. But then we wouldn't be able to honestly say about Crossfit Troy, There is no greater fitness value "bang for the buck" in the entire Dayton area. Except one is our equal.

WOD

Monday

Thrusters
Pull-ups
Weighted Push-ups

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

Cool Down
Core Test

Advanced • Intermediate • Foundational
Scale to capabilities

Jiu-Jitsu

Starts Today, Monday at 6:30-8:00pm
Come try a complimentary session

CFT Keeps Growing!

Jeannine begins to learn the snatch as she battles her way back to being fit.  You keep getting better and better each week Jeannine, keep up the good work the hardest part is already over! 

WOD

Friday

Strict Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Not for time
 

Cool Down

 Run Block 800 400 or

Row 1000m or 

Jump Rope 200 150 100

Advanced • Intermediate • Foundational
Scale to capabilities

The Burp'ee

Christina is stuck in the middle of her burpee. How long can she hold it? You'd be amazed.

Workout today 12:00 ONLY!

WOD

Designed to purge you from last night.

Speed Sets
Form groups that will do each element together. Attempt to scale reps so everyone finishes as close together as possible. Each athlete will select from any amount 200, 150, 100, 90 etc. It's up to you. Move to next element together.

Jump Squats
Sit-ups
Push-ups
Pull-ups

Record time difference from first to last athlete to finish each element. The winning team will have the least amount of cumulative time difference for all 4 elements.

Cool Down

Strict Press 40 30 20

Advanced • Intermediate • Foundational
Scale to capabilities