CrossFit

Swing Time

 

Kristen is busy swinging away on her kettlebell choppers and snapping her hips like a champ.  Her new ability to use heavier weights has really increased the WOD intensity, way to earn those weights Kristen. 

Friday WOD

Power Clean / Front Squats

1-1-1-1-1-1

Do a Power Clean and then go right into a front squat, followed by a rest and increase in weight.  This is a relatively heavy weight, low intensity day just make sure to rotate fast.  Enjoy!

Cool Down

Deadlifts 5-5-5-5-5 or
Row 1000m

Advanced • Intermediate • Foundational
Scale to capabilities

Climbing the Ranks

 

Brian steadily increases his intensity and his weights while rehabing a touchy back.  Keep up the hard work Brian, you and your back have made some big changes since you first walked in the door.  What some of you might not know yet about Brian is that he currently holds the record at CrossFit Troy for the heaviest strict press!   

WOD
Thursday

DB Power Snatch Left Arm    21  15  11
Wall Ball Shots                     21  15  11
DB Power Snatch Right Arm  21  15  11
Wall Ball Sit-ups                   21  15  11
DB Thrusters                        21  15  11
2 ROUNDS

Cool Down
Jump Rope  200 150 100 or more if you want

Advanced • Intermediate • Foundational
Scale to capabilities

Determination

 

New trainee Mark Bryner is looking for CrossFit Troy and the high level of coaching technical attention he's receiving, to help him continue to increase his level of fitness despite a degenerative spinal disc issue. Nice lower back position Mark.
 

Wednesday

"Angie"

Pull-ups
Push-ups
Sit-ups
Squats

100•75•50 reps of each

Advanced • Intermediate • Foundational
Scale to capabilities

Finish each exercise before moving on to the next.
 

Cool Down

Sots Press 25 • 20 • 15 (new)

X-jumps

 

Amanda x-pertly x-ecutes her x-medicine ball jumps with an intensity we've all come to love.

Announcement: This Saturday is the big CrossFit Kabuto trip.  Kabuto is a Japanese hibachi resturaunt owned by Jade (James' wife) and her sisters.  The plan is to meet at the gym and then drive down Colerain, which takes just a little over an hour and since Jade and James have asked us to arrive there at 4:30 we will be heading out around 3:00.  If you are interested sign up on the sheet on the board at the gym.  We need a head count by Thursday so Kabuto can be ready for us all.  Thanks CFT.

Tuesday

KB Choppers

1-arm alt. DB Strict Press

Box Jumps

21-15-9

15-11-9

11-9-7

Cool Down

Farmer's Walk
10 • 8 • 6

Advanced • Intermediate • Foundational
Scale to capabilities

Missing

 

Missing:  Reward offered for anyone who knows where CrossFit Troy's favorite 10lb medicine ball could be.  We've looked everywhere. 

Monday WOD

Burpee Deadlifts 
Back Squats

Mutant 75% BW.  Use same weight and bar.

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

Cool Down

Weighted Sit-ups
100 • 75 • 50

Advanced • Intermediate • Foundational
Scale to capabilities

Mom and Son Duo

Marsha works her way through multiple sets of 20 med ball cleans. How can a movement that looks so easy be so challenging? Her son Garrett works by her side in the background. Both mom and son just keep getting better. Be strong Marsha, break the Mountain Due addiction for good.

Heavy Fryday

Weighted Push-ups
Hang Cleans (3/4 body weight)

Begin with Med ball 20 X -Jumps
1 - 10
2 - 9
3 - 8
4 - 7
5 - 6
6 - 5
7 - 4
8 - 3
9 - 2
10 - 1
End with 20 Burpees

Cool Down

Overhead Bar Walk

Hold a medium weighted bar overhead slowly walk (maintain core and shoulder control)
Maintain safe distance from other athletes

6 • 4 • 2 laps (45 feet)

Advanced • Intermediate • Foundational
Scale to capabilities

The clean lady style

Alexis does 30 Clean and Jerks for time.

Thursday

30 Sit-ups
20 Med Ball Cleans
10 Push Press

4 • 3 • 2  rounds

Cool Down

Ring/Box Supports (not L hold just support)

4 • 3 • 2 minutes (break up as needed)

Advanced • Intermediate • Foundational
Scale to capabilities

The Ultimate Movement

Jess show us his thruster in an absolutely brutal workout. In my opinion... if there was only ONE strength and conditioning movement I had to do for the rest of my life, it would be the thruster (maximum range of motion, multi-joint, engages the entire body from head to toe, and requires explosion in legs/hips/arms/shoulders, hip flexation and core stability). If you don't regularly train a thruster you're...we'll less than you could be...a mere mortal.

Wednesday Benchmark

"Grace"

30 Clean and Jerks. (nuff said)

Record time to the records board. Make it a PR!

Cool Down

10 Pull-ups  / 10 Wall balls (heavy)

4 • 3 • 2  rounds (no rush... geez this is cake)

Advanced • Intermediate • Foundational
Scale to capabilities

The Estrogen Engine

Props to these five ladies; Aja, Jeannine, Amanda,Shannon and Janice. I was so impressed and inspired by their WOD last week. They way they were working together, cheering, spotting, coaching, and celebrating as they worked their way to their max 5 rep front squat made my week!

Tuesday WOD

10 Deadlift (Body Weight)
15 Ring Dips
20 Dive Bombs (Downward Dog/Cobra transitions)

5 • 4 • 3 rounds

Cool Down

Handstand Push-ups (at your own pace)

30 • 20 • 10 reps

Advanced • Intermediate • Foundational
Scale to capabilities

Too much to resist

This is what you get when you combine tough old wrestlers pushing CrossFit training to the limits and a martial arts floor. Little boys never really learn to keep their hands to themselves.

Monday WOD

5 Thrusters (75% b/w men I 60% b/w women)
5 Burpees
5 Box jumps

10/10 • 8 • 6 rounds

Cool Down

Strict Pull-ups (at your own pace)

30 • 20 • 10 reps

Advanced • Intermediate • Foundational
Scale to capabilities

Spring Loaded

 

Kerri leaps up out of her squat position to land on a 20'' plyo box during Tuesday's WOD.  It sure is tough to jump when you have to do it out of a deep squat.  Way to make it look easy and smooth Kerri.  Also, good luck to Mitch Lyons tonight in his fight!  We will be there cheering for you Mitch, go get em'

Friday WOD

Front Squats

5-5-5-5-5-5

Cool Down

Jump Squats  (at your own pace)
Lunges
21-15-9 • 15-11-9 • 11-9-7

Complete immediately after the workout

Advanced • Intermediate • Foundational
Scale to capabilities

Good to go

 

MMA fighter Mitch Lyons, trainer at CrossFit Creek (bottom) "roles" with Brandon Massie in preparation for his next fight this Friday. Mitch will be battling a 3 time State Wrestling Champion from West Virginia. Good luck Mitch with your CrossFit training, you're good to go.

Thursday WOD

Sumo Deadlift High Pulls
Incline Push-ups
Weighted Sit-ups

K2E

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

Cool Down

Wall sits
2min • 1.5min • 1min

Advanced • Intermediate • Foundational
Scale to capabilities

Flexability Training

 

Flexability is one of the more important and often the most over looked aspects of fitness.  As we age it becomes increasingly more important to be able to bend and stretch comfortably.  Also, being flexable helps reduce injuries and makes the oly lifts much more enjoyable.  At CrossFit Troy we stretch before each and every class with the entire team as Kelly demonstrates.   

WOD
Benchmark Wednesday

Josh

Snatch Squats   21  15  11
Pull-ups            42  30  22
Snatch Squats   15  11   9
Pull-ups            30  22  18
Snatch Squats    9    9   7
Pull-ups            18  18   14

Cool Down
TGU  12 10 8

Advanced • Intermediate • Foundational
Scale to capabilities

Red Target

Mark moves up from blue to red for Karen and finishing up around the same time it took him to do blue a few months ago.  Excellent work Mark, in only a few short months you have already increased your work capacity by over 30%!

Tuesday WOD

Squat Box Jumps (new)
Dips
Weighted Push-ups

5-10-15-20-25

Cool Down

Core Test

Advanced • Intermediate • Foundational
Scale to capabilities

Young Athletes

 

The Young athlete's class is continuing to grow each week.  With the class size getting bigger there has been an increase in intensity that is only going to bring in better results.  Congrats to our moms, Amy, Heather, and Shelly for keeping up with the kids the best is yet to come. 

Monday WOD

2 DB Cleans (full squat)

4 DB Hang Power Snatches

6 Push Presses             

8 Weighted Lunges

10 Wall Ball Sit-ups

As many rounds as you can in...

15 • 12 • 10 minutes

Use the same set of dumbbells for each exercise

Cool Down

Donkey Kicks

50 • 35 • 20

Advanced • Intermediate • Foundational
Scale to capabilities

Getting Air Force Fit

Alexis (age 19) has 3 months to get ready for the US Air Force. The particular weakness area she wants to address is her upper body strength. She came to the right place.

Fry Day

Kettle Bell Swings

Side to Side Jump Squats

Round the Clock Push-ups

Alternating Arm DB Snatch

Jumping Pull-ups

50 • 35 • 20 reps each

Cool Down

Hollow Rocks

See demo

50 rocks • 30 rocks • 20 rocks

Advanced • Intermediate • Foundational
Scale to capabilities

The big push

Collette is looking like she's, "Pushing harder than she did when she gave birth". Now that's the spirit.

Thursday

Hang Cleans

Ring Dips

21-15-11-9

15-11-9-7

11-9-7-5

Cool Down

L-Holds
2 minute • 1 minute • 30 seconds

Wall Handstand Hold
2 minute • 1 minute • 30 seconds

Advanced • Intermediate • Foundational
Scale to capabilities

The future of elite fitness

Caleb (age 11) started his first foundations session today. He's one of the fast growing young athletes (and moms) group. He hopes to build a solid foundation of high level fitness for an athletic future in hockey and football.

And Alan (age 50) has his first foundation session. For the middle aged, training (not just working out) is NOT just a luxury anymore. The old days of pumping a few 3 sets of 10s and some cardio just won't cut it. Welcome to your fitness future Alan.

Wednesday Benchmark

"Karen"
Wall Ball Shots
150 • 100 • 75

Cool Down
K2E
50 • 35 • 25
and/or
Kick Wall Handstands or Kick Handstand Forward Role
20 • 15 • 10

Advanced • Intermediate • Foundational
Scale to capabilities

Class Hours Change
NO 7:30 pm Classes
3:30 pm Young Athletes now Mon, Wed, Thurs

Every trainee a potential trainer

Shannon has been working on her O-lift technique. Shannon is becoming an associate trainer and will be assisting with the young athletes classes. We are always on the lookout for athletes that have that extra little spark, the spark of becoming a "Train CrossFit Trainer". I've always believed that if you want to really master something, teach it. We have 9 certified trainers with 4 more identified and in the Train Crossfit development program.

Every time I see a new client, I remember, "Every trainee a potential trainer..."

A great example: The first time Brandon walked into the gym I saw the direction his life would take.

Congratulations Brandon Massie for completing your level 1 certification. Hey Brandon smile next time.

 

So what is the vision for all these great trainers we have. We'll eventually they will become well seasoned and ready for that next step. As Woody Hayes said famously, "You win with people". Which leads me to the next step in our vision, "...every trainer a potential affiliate owner." As we're all learning at CrossFit Troy, as a team we can do much more than we ever dreamed you could do alone.

Tuesday WOD

Pull-ups
Power Cleans
Box Jumps

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

Cool Down

Strict Press
40 • 30 • 20

Advanced • Intermediate • Foundational
Scale to capabilities

Expanding capacities

The primary capacity Abby's been expanding is her belly and being CrossFit for a healthy birth. We won't comment on her L support.

WOD

Establishing your 1 rep max

3+3+3+2+2+1

Deadlift
Strict Press

Cool Down

Weighted Lunges/Box Jumps (alternate, done in equal amounts till complete)
40 • 30 • 20

Advanced • Intermediate • Foundational
Scale to capabilities