« February 2009 | Main | April 2009 »
Brad and Colette reaching friends and family with the simple invitation, "You've got to train Crossfit." Before long the flood begins. It's a good sign when I come back from a 5 day vacation, don't know the names of most of the athletes in the 6:30 class.
Wednesday Benchmark WOD
"Cindy"
5 Pull-ups
10 Push-ups
15 Squats
Max rounds in
20 • 15 • 10 minutes
Cool Down
Handstand Push-ups / Stink Bug / Strict Press
40 • 30 • 20 reps
Advanced • Intermediate • Foundational
Scale to capabilities
Jamie cranks out knees to elbows so easily it makes chimpanzees jealous. Nice work today Jamie, your time was one of the fastest all day.
Tuesday WOD
5 Strict Presses
400 • 400 • 200 m Run
10 Push Presses
400 • 400 • 200 m Run
15 Push Jerks
400 • 400 • 200 m Run
20 Split Jerks
400 • 400 • 200 m Run
Mutant
Men: 75% Body weight
Women: 65% Body weight
Cool Down
L-Holds 2min 1.5min 1 min
Advanced • Intermediate • Foundational
Scale to capabilities
The morning ladies are steadily becoming some of the most fit women in town. They have religiously attended three times a week and a few of them have been doing this for almost a year and a half already! Keep up the good work ladies, you are an inspiration to us all.
Monday WOD
Deadlift BW
K2E
Donkey Kicks
50 • 40 • 30 reps of each in any order.
Cool Down
Farmer's Walk
6 • 5 • 4
Advanced • Intermediate • Foundational
Scale to capabilities
Zach and Brad make short work of their 400s during yesterday's WOD. Running is one thing but running in the middle of a CrossFit workout is intense, as most of you already know.
Announcement: CrossFit Troy will now be operating on Spring hours. The only changes to the schedule will be that we will no longer have a Sunday class.
Fryday WOD
Burpee Box Jumps
Thrusters BB
Sit-ups
1 • 2 • 3 • 4 • 5• 6 • 7 • 8 • 9 • 10
Cool Down
Wall Plank (feet on wall, hands on ground)
1 min • 45 sec • 30 sec
Advanced • Intermediate • Foundational
Scale to capabilities
There is nothing better than training with fellow teamembers. Not only is it more fun but it also adds a little bit of competition to make you a better crossfitter. Sandy and Christina chug along pushing eachother during one of their 400s.
Announcement: CrossFit Troy will now be operating on Spring hours. The only changes to the schedule will be that we will no longer have a Sunday class.
News Flash!!! Our very own Abby Henderson has given birth to a baby boy weighing 8 lbs. 14 oz. and 21 inches long named Isaac Charles at noon on Wednesday. Congrats Abby and Red! We can't wait to see all three of you guys.
Thursday WOD
Snatch Deadlift
Hang Power Snatch
Over Head Squat
Mutant Men 95lbs./Women 65lbs.
21 • 15 • 9
15 • 11 • 9
11 • 9 • 7
Cool Down
Weighted Box Step-ups 50 • 40 • 30 (1 step= 1 rep)
Advanced • Intermediate • Foundational
Scale to capabilities
Ah, finally the time has come to open up the gym to the great outdoors. Be prepared to run for alot for as long as the weather will allow. Brad is one of the people who enjoyed the open air during Tuesday's workout but it makes it more enjoyable when you post one of the fastest times of the day! Nice hustle Brad.
Announcement: CrossFit Troy will now be operating on Spring hours. The only changes to the schedule will be that there will no longer have a Sunday class.
WOD
Benchmark Wednesday
HELEN
400m 400m 200m Run
21 Choppers
12 Pullups
3 rounds for time
Unmodified Men use 55 lbs./Women 35 lbs.
Advanced • Intermediate • Foundational
Scale to capabilities
Cool Down
Dips 50 • 40 • 30
Taylor shows us the very meaning of a perfect squat while her mom watches on. Taylor is one of the participants in the young athletes class that train at 3:30. One thing you can always see Taylor doing is practicing perfect form and if you ever want to see how something is done just take a look at Taylor.
Tuesday WOD
Run 400m • 400m • 200m
Jump Ropes 100 • 75 • 50
Wall Ball Sit-ups 20 • 15 • 10
Burpees 15 • 10 • 5
3 • 2 • 1 Rounds
Cool Down
Kettlebell Swing Snatches (L+R=1 rep)
25 • 20 • 15
Advanced • Intermediate • Foundational
Scale to capabilities
Before the sun comes up and before many people even wake up Travis is busy putting himself through the daily WOD. Only missing a couple workouts in the two months he has been training at CrossFit Troy Travis has amazingly lost 18 lbs and totally changed the way he looks. Your dedication inspires us all Travis.
Monday WOD
3 Full Cleans
5 Split Jerks (or push presses)
7 Back Squats
As many rounds as you can in ...
Mutant 3/4 BW
15 • 12 • 10 minutes
Cool Down
Weighted Push-ups
40 • 30 • 20 reps
Advanced • Intermediate • Foundational
Scale to capabilities
It was a great team workout. A couple of The Practice athletes joined in on the fun. Thanks for everyone that made this workout outstanding and a blast. Afterward we all ventured over to visit the new training facility for the soon to be opened CrossFit Heights.
For me it was a rude awakening that it was time to up my game for higher-intensity distance running.
There were a few especially outstanding performances I'd like to highlight. Jamie (left) dropped his time by 7 minutes (that's freak like), Mitch (lead trainer CrossFit Creek) did Daniel for the second day in a row and dropped his time by 4 minutes (demonstrating the power of competition), Brandon (bottom Middle) smashed all comers with the top time of the evening. Tara (right) from The Practice, led the ladies, and Jamie noted, "I'll run in back of her any day."
Friday WOD
Push Press
Box Jump
Dips
21 • 15 • 11 • 9
21 • 15 • 9
15 • 11 • 9
11 • 9 • 7
Cool Down
Run 800 • 400 • 200
Mutant • Advanced • Intermediate • Foundational
Scale to capabilities
A funny think happens when determination and strain are caught together in a camera click. Sometimes it looks like a smile. When Riley selected 95 lbs for his hang power cleans, I assure you it's not a smile on his face.
Riley (wrestler, age 17) is one of our growing group of young athletes. We've got swimmers, baseball, basketball, track, wresting, football, soccer players, and gymnasts all training with us. There's no better way to take sports performance to a while new level.
Read the first addition of
Notes from Coach Mike
Download How often should I train?
Tabata Thursday WOD
Push-up
Sit-up
Squats
20 sec. work / 10 sec rest, 8 round of each
Record lowest rep per element, record total
8 • 6 • 4 rounds
Cool Down
Strict Press
40 • 30 • 20 reps
Advanced • Intermediate • Foundational
Scale to capabilities
Team Workout Tonight
At
6:30 this evening (Thursday) here at the CFT Training Center, the
competitive teams from CrossFit Troy and The Practice will "throwdown"
in a joint Danial workout. Both teams are in training for the regional qualifying competition for the National CrossFit games. Come and show your support as some of the most fit athletes in Troy go head to head.
Mark takes advantage of the garage door finally being open. A hallmark of a CrossFit training center is open air workouts. You have to live in Ohio to really appreciate the coming of Spring.
Wednesday Benchmark WOD
50 • 35 • 20 Pull-Ups
400 • 200 • 200 m Run
21 • 15 • 11 Thrusters
800 • 400 • 200 m Run
21 • 15 • 11 Thrusters
400 • 200 • 200 m Run
50 • 35 • 20 Pull-Ups
Prescribed Thruster Weight
Men: 95#
Women: 65#
Cool Down
Core test
Advanced • Intermediate • Foundational
Scale to capabilities
Invitation To Team Workout
At 6:30 tomorrow, Thursday here at the CFT Training Center, the competitive teams from CrossFit Troy and The Practice will "throwdown" in a joint Danial workout. Both teams are in training for the regional qualifying competition for the National CrossFit games. Come and show your support as some of the most fit athletes in Troy go head to head.
Tuesday WOD
Kettlebell Swings
Snatch Squats
Weighted Push-ups
10 • 9 • 8 • 7 • 6• 5 • 4 • 3 • 2 • 1
Cool Down
K2E
40 • 30 • 20
Advanced • Intermediate • Foundational
Scale to capabilities
We are proud to announce that CrossFit Troy and CrossFit Creek will be opening their 3rd partner affiliate. We will be opening another training center in Huber Heights in May. One of the partners of this new venture will be Brad Miller (pictured here doing Fight Gone Bad). More information to be coming soon!
Our mission is to bring world class coaching and training methods to the general public in the Dayton Area.
Monday WOD
13 Pull-ups
13 Hang Cleans
13 Wall Balls Shots
Why 13? We missed Friday the 13th last week.
4 • 3 • 2 rounds
Cool Down
Deadlifts (Body Weight)
43 • 33 • 23
Advanced • Intermediate • Foundational
Scale to capabilities
When you break your foot and come into the gym to workout only 24 hours after the injury you are not just tough you are CrossFit tough. Yes that's right Amanda came in today with a cast and did a modified workout. Amanda, we are all extremely impressed by your drive! Some people have excuses but you have iron will.
Fryday WOD
8 Turkish get-ups
15 Burpee Push Presses
20 1-arm alt. DB lunges
50 Jump ropes
4 • 3 • 2 rounds (go heavy)
Cool Down
Pull-ups
50 • 40 • 30
Advanced • Intermediate • Foundational
Scale to capabilities
There is nothing better than to be in the middle of a tough workout and seeing your teammates right next to you going through the exact same thing. Here 16 crossfitters all train together as one big team, nothing beats that intensity.
Thursday WOD
Full Cleans
1-1-1-1-1-1
Cool Down
Deadlifts 5-5-5-5-5
K2E 40 30 20
Advanced • Intermediate • Foundational
Scale to capabilities
Brandon hammers out his warrior burpees one at a time during Monday's workout. When most people do warrior they don't jump 3 feet in the air like Brandon does here. Nice physical feat!
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
Hollow Rocks
50•35•20 each
Advanced • Intermediate • Foundational
Scale to capabilities
With the help of our very own Matt Melvin and Jamie Brewer we were able to create a mountain of plyo boxes over the weekend, which the 4:30 class models for the camera. Thanks guys, we could not have been able to turn them out with such good quality without you.
Tuesday WOD
KB Choppers 10-9-8-7-6-5-4-3-2-1
Plank Rows
Wall Sit 1min. 45 sec. 30 sec.
Donkey Kicks 1-2-3-4-5-6-7-8-9-10
Lunges
Cool Down
Sprint/Run/Jog/Walk the block (3/4 mile)
Advanced • Intermediate • Foundational
Scale to capabilities
Jamie demonstrates a warrior burpee. Notice that he has to balance on the med. ball with one hand while going into a pushup (many ways to modify this move..so don't worry) and instead of jumping straight up and clapping overhead you have to do a side leap over the med. ball. This increases the muscle involvement in the shoulder pressing off the ball and adds just a little bit of a flavor to regular old burpees. Enjoy!
Monday WOD
Power Snatch
Warrior Burpees
Medicine Ball Cleans
Back Squats
21-15-11-9
21-15-9
15-11-9
(use same weight and bar for snatch and back squats. Use same medicine ball for cleans and warrior burpees)
Cool Down
Incline Push-ups
50 • 35 • 20
Run the Block (weather permitting)
Advanced • Intermediate • Foundational
Scale to capabilities
Gymnast Lauren has just finished her foundations series and completed her baseline workout. With the extra energy she had (because she's a gymnast) she joined the other young athletes in their cool down of weighted box jumps. Yes those are 10 lb dumbells shed lugging up to the top of a 20 inch box. Go Girl!
I envy our young athletes. I wonder often what more I would have been able to have done as a competitive gymnast, had I trained Crossfit they way I do now. For myself, I can honestly say my core and legs are stronger now than they were 30 years ago when I was at my "peak" competitively. Our young Crossfitters are truly the future of elite fitness.
Fryday WOD
Box Jump Series between each element
Line up Boxes: 4 boxes 3 feet apart (12 inch line and 20 inch line)
10 Kettlebell Swings
Box Jump Series
10 Thrusters
Box Jump Series
10 Weighted Push-ups
Box Jump Series
4 • 3 • 2 • 1 rounds
Cool Down
Run the block (3/4 mile)
Advanced • Intermediate • Foundational
Scale to capabilities
The entire Miller family, Brad (Center), Collete (left) have taken the gym by storm. With Brad's mother in law Cindy, brother in-law Travis and their 3 cheerleading kids in tow, they are making their presence known. And when the shirt comes off its getting really serious. Great job on your first Fight Gone Bad. Let's work on keeping those elbows above the bar next time studly.
From Bypass to FIGHT GONE BAD a 12 month anniversary
It's Dave Hoffmans one year anniversary since he started training with us. When he began he was just recovering from a multiple bypass heart surgery. Today he just did 3 full round of Fight Gone Bad. Dave if other Marines are as tough and dedicated as you, our country's in good hands. HUURRAA.
Thursday WOD
Pull-ups
Power Cleans
21 • 15 • 9 reps
15 • 11 • 7 reps
11 • 9 • 7 reps
Cool Down
Weighted Box Jumps
35 • 25 • 15
Advanced • Intermediate • Foundational
Scale to capabilities
Todays workout (FIGHT GONE BAD) will be in honor of our dear friend Peggy Wiggins (smiling the biggest in the middle). Peggy is back training again after months off as she has battled cancer with chemotherapy and radiation treatments. If anyone relate to a fight for your life situation, Peggy does. We are so glad to have you back with us Peggy.
Wednesday Benchmark WOD
"Fight Gone Bad"
Row
Wall Ball Shots (8 ft, Men 20# /Women 14#)
Box Jumps (20 inch)
Push Press (Men 75# / Women 45#)
Sumo High Pulls (Men 75# / Women 45#)
One minute each element, 1 minute rest between rounds, total reps each
3 • 2 • 1 rounds
Cool Down
Lunges
50 • 35 • 20
Advanced • Intermediate • Foundational
Scale to capabilities
I was struck by our dream having come true as the 4:30 class finished up their workout and posed for this post WOD photo. The unique methodology of CrossFit enables athletes of all ages and fitness levels to train together. This has always been a high value here as we marry the generations and fitness levels, creating a unique and powerful experience for everyone. No one is left out or behind.
Tuesday WOD
Pull-ups
Ring Dips
Deadlifts (B/W)
50 • 35 • 25 reps (break up as needed)
Cool Down
Snatch Squats
20 • 15 • 10
Mutant • Advanced • Intermediate • Foundational
Scale to capabilities
Jamie does the very difficult sots press. I've got to give Jamie some props cause no one deserves it more. I can say Jamie is pure CrossFit built. Prior to beginning his CrossFit training (about 1 year ago) he didn't bring with him any sport or conditioning background. He wasn't an athlete in High School and didn't workout out... just a regular guy (deconditioned). What he has accomplished mentally and physically is simply awe inspiring. We are honored to count him as one of our training team.
Monday WOD
10 Handstand Push-ups (can substitute shallow strict press)
10 K2E
10 Jumping alternating lunges (right/left counts as 1)
10 Dive Bombers (back by popular demand)
10 Sumo High Pulls
This is a fast moving workout so keep the many transitions quick
5 • 4 • 3 • 2
Cool Down
Full Cleans (medium/light weight for training emphasis) or Med ball Cleans
20 • 15 • 10
Mutant • Advanced • Intermediate • Foundational
Scale to capabilities
