CrossFit

A Kodac Moment

Ok many of you have no idea what a Kodac moment is, but suffice it to say it's a moment in time when a picture says it all. Here's the 4:30 training session literally 1 minute after they finished their WOD. There's nothing like that sense of satisfaction you have when you've finishing a great workout. Congratulations Jill and Randy Thome for completing their very first WOD (Randy far right, Jill lower left).

Tomorrows 5:30 and 6:30 pm workouts moved to CrossFitHeights at 6:30

BECAUSE IT'S OUR

First WOD at CrossFitHeights

For directions go to
Come to "Heights" be a part of history (our first WOD) and check out the new digs. Pizza and refreshments (that's beer for Crossfitters) afterwards.

WOD
Friday

Start with 10 Burpies

+++

10 Thrusters

20 Sit-ups

6 • 4 • 3 rounds

+++

End with 10 Burpies

X-Pun (Extra Punishment)

Ring Dips 50 • 35 • 20 reps

Advanced • Intermediate • Foundational
Scale to capabilities

Hard work works

Clint works through the heros workout "Danny". Our pain and this workout was in his honor. We remember the ultimate sacrifice he made on our behalf.

It's been an extremely grueling past 3 days. This was an unusual series of workouts. You may not have noticed, but each one involved all three elements (metabolic conditioning, weight lifting as well as body weight training). Usually we will cycle one of those elements out each day. If you've made it through all three days congratulations.

Trainer Mitch Lyons, from CrossFit Creek, shares some great info about why the dead lift is KING.
Check it out

First WOD at CrossFit Heights
For directions go to
This Friday at 6:30 pm
Our last workout at CrossFit Troy this Friday will be the 4:30 pm workout (5:30, 6:30 pm classes moved to Huber Height), everyone else come to "Heights" and check out the new digs.

WOD
Thursday

Wall Balls

Rowing (count calories)

K2E

Elbow Plank (counts as 20 reps if you hold it for a minute, 0 if you don't)

One minute each element, 15 second transition to record reps, Record total reps
2 rounds

X-Pun (Extra Punishment)

Forward roll jump 1/2 turn repeat 40 • 30 • 20 times

Advanced • Intermediate • Foundational
Scale to capabilities

Getting by with a little help

Every handstand push-up starts with some help. Trainer Matt begins the process of building another Crossfit beast.

This WOD is dedicated to

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

Hero WOD "Danny"
Wednesday

24" Box Jump 30 reps (Women 20")

115# Push Press 20 reps (Women 75#)

30 Pull-Ups

Rounds completed in 20 • 15 • 10 minutes 

X-Pun (Extra Punishment)

L-Holds 2 • 1.5 • 1 minutes total

Advanced • Intermediate • Foundational
Scale to capabilities

Form before weight

Brand new crossfitter Tamarraw does deadlifts for the first time in a WOD.

WOD
Tuesday

Clean and Jerk

Burpees

Weighted Push-ups

20 • 15 • 10 Reps (complete all reps before moving to next element)

X-Pun (Extra Punishment)

L Pull-Ups 30 • 20 • 10 

Advanced • Intermediate • Foundational
Scale to capabilities

Flip and Jump

Shelly showes her stylin form and shades as she works through her cool down of tire flips. It's been a lot of years since Shelly was a gymnast at Troy High School. 30 something years later, she's decided to make her fitness a priority and start the hard work of getting fit again.

Congratulations Brad Miller on your Certification!

WOD
Monday

30 Air Squats (Jump Squats)

20 Kettlebell Swings

10 Hand Stand Push-ups (unmodified)

5 Deadlifts  (1.5 b/w)

4 • 4 • 3 • 2 Rounds

Cool Down
Run 800 • 400 • 200 

Advanced • Intermediate • Foundational
Scale to capabilities

Swingin' Away

 

Dan gets into the swing of things during his second foundations lesson.  Hey Dan, those one arm choppers are pretty fancy move for someone on their second visit ever!   You must have a good foundations instructor.   

WOD
Friday

Sprint 200m  
K2E    42  30  22
Sprint 200m
K2E    30  22  18
Sprint 200m
K2E    18  18   14

Cool Down
Tire Flips  20 • 15 • 10

Advanced • Intermediate • Foundational
Scale to capabilities

5K Wild Run/Walk WOD this Saturday

Saturday, April 25th, 8:00 am

Details

The gym will be open regular hours 9 & 10 am

Looking Back

 
As I was searching through our recent pictures to find one for today I stumbled on this picture of Jerry at the old place right after he just started CrossFit.  One thing I noticed in this picture was that he was using 35 lbs for his push presses which is not too bad for a guy who had some hesitations about the whole weight lifting idea.  Now if you see Jerry doing a WOD with push presses in it you will notice that he has more than doubled his workout weight in under a year.  Congrats Jerry you are becoming a beast.

We had a great time yesterday as several sessions warmed up with a game of Dragontail. When's the last time you just played? 

5K Wild Run/Walk WOD this Saturday

Saturday, April 25th, 8:00 am

Our WOD will be at Brukner Nature Center, Gym closed.

Details

Thursday Dip Evening at the Roberts

Thursday, April 23rd, 6:30-9:30 pm

Details

Thursday WOD

Punch Walks

DB Lunges

Push Jerks

1 • 2 • 3 • 4 • 5• 6 • 7 • 8 • 9 • 10

Cool Down 

Run
1 mile • 1000m  • 800m

Advanced • Intermediate • Foundational
Scale to capabilities

Talk to the Hand...

 

Because the body is busy doing 1-arm overhead squats!  Cindy demonstrates exactly what it means to be focused during her workout.   Most people try to smile while the camera is snapping pictures but Cindy is way too into the WOD to even realize that her picture was getting taken.  That is exactly the type of focus we love to see in our clients way to go Cindy. 

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
Wall Walks  12 • 10 • 8

Advanced • Intermediate • Foundational
Scale to capabilities

5K Wild Run/Walk WOD this Saturday

Saturday, April 25th, 8:00 am

Details

Thursday Dip Evening at the Roberts

Thursday, April 23rd, 6:30-9:30 pm

Details

CrossFit Pet Training

 

Many people are perfectly happy just coming into the gym and working out really only concerned with their own fitness level but not Marybeth.  She has brought in one of her sons, her husband, her daughter in law, her grandson, and even her dog!  I think it's safe to say that Marybeth is a CrossFit finatic!

Tuesday WOD

5 Burpees
5 Deadlifts BW
5 Box Jumps

10 • 8 • 6 Rounds

Cool Down 

Dips
50• 35 • 20

Advanced • Intermediate • Foundational
Scale to capabilities

Brother and Sister Competition

 

Both Jordan and Jacob come to the young athletes class where they enjoy working out together.  One of the many great things about the young athletes class is siblings like Jordan and Jacob can come in and do CrossFit together unlike other organized sports where they split up into boys teams and girls teams.   

Monday WOD

DB Hang Power Snatch
Side to Side Pushups
DB Squat

21 • 15 • 11 • 9

15 • 11 • 9 • 7

11 • 9 • 7 • 5

Cool Down 

TTB or K2E 50 • 40 • 30 

Advanced • Intermediate • Foundational
Scale to capabilities

Just when you thought it was over...

After Fridays WOD the cool down... 50 Hollow Rockers. Yea it looks easy...

Have a great Sunday rest day.

A few fundamental boundaries to keep in mind. Remember the key to life long fitness is to never adopt any lifestyle change that you can't maintain for the rest of your life.

Guard your investments in training, nutrition, relationships and money.

1) Never train more than 45 minutes a day
2) Never train more than 3 days in a row w/out a rest day
3) Don't waste your money on supplements
4) Never go on a diet, learn to eat healthy
5) Pick up a new sport, life is more than the gym
6) Never train without friends around you
7) Never let yourself get emotionally dependent on your trainer or gym
8) Never pay more than what is reasonable for the privilege to train with your friends and trainers. At CrossFit Troy that's a not to exceed amount of $100 a month.

Personal Record

Aja shows her great extension on her strict press. Yesterday, as the gym performed the benchmark "Barbara",  Aja posted an incrediable gain since her last time doing that workout. Go girl!

Friday WOD

Run 400
+++
10 HighPulls
10 Ring Dips
7 • 5 • 3 Rounds
+++
Run 400

Cool Down 

Hollow Rocks
50• 35 • 20

Advanced • Intermediate • Foundational
Scale to capabilities

Getten up

Trainer Graham works with a new group of CrossFititters on the art of the Turkish Get Up. No self respecting CrossFitter should ever have to say, "I've fallen and I can't get up". No matter how old they are.

Thursday WOD

20 Kettlebell Swings
50 Jump Ropes
20 Wall Balls
50 Jump Ropes

4 • 3 • 2 Rounds

Cool Down 

Strick Press

40• 30 • 20

Advanced • Intermediate • Foundational
Scale to capabilities

I don't know about your grandma, but...

Cindy has become an inspiration to her entire family. So much so that they all train with her at CrossFit Troy and soon CrossfIt Heights. Her workout yesterday included "the bear". Not to be confused with water aerobics.

Wednesday benchmark WOD

"Barbara"

20 Pull-ups

30 Push-ups

40 Sit-up

50 Squats

5 • 4 • 3 Rounds

Cool Down 

Team Wall Balls

Three people teams using same ball.

Each does 2 shots and rotates out, the incoming person catches the ball on the way down.

200 • 150 • 100 shots as a team

Advanced • Intermediate • Foundational
Scale to capabilities

Divide and Conquer

A 14 month reflection since our birth

We all have noticed that things are beginning to get crowded around here. That can be good but also bad. Since the beginning we've been preparing for this growth. We are about reproducing and not just getting bigger. Bigger is not always better. Anyone familiar with high intensity team training knows that size dynamics are everything. We should not exceed 12-15 (8 optimum) nor get stalled at group sizes of less 5 or so.

We've been developing a good sized core group that will be launching our Huber facility in May. Established a great Beavercreek facility, and Troy is ready to begin parallel training groups working side by side as we expand our CrossFit training floor space.

We could not be doing this without the excellence and generosity of our training team and the amazing commitment of our athletes. Thanks everyone for making us not only a gym, but a community of friends.

Tuesday WOD

5 Bear Cycles (Keep weight same for all)
20 Push-ups

5 • 5 • 4 • 3 Rounds
Mutant: 75% body weight for Bear Cycles

Cool Down 

Weighted Lunges

40 • 30 • 20 Reps

Advanced • Intermediate • Foundational
Scale to capabilities

Congratulations!
Last weekend big time finishes for the Sidney "The Sting" 5K run

Christina Roberts, Age group 20-24, 2nd Place
Zach Roberts, Age group 25-30, 3rd place
Amanda Hughes, Age group 25-30, 1st place
Dave Hoffman, Age group 60+, 1st Place

SPRING Training Hours Change
All 8:30 am classes are canceled (see you at 7:30am)
Saturday Training offered only at 9:00 am and 10:00 am

Real Athletes Never Retire

One of our many new athletes Rick, pushes through a WOD with Warrior Burpee Jumps in it. A former College Football Player and present Tri-athlete, Rick (and His wife Kelly) have begun to take their games to new levels integating Crossfit strength and conditioning into the strategy.

For Tri-athletes and now Football players, there are two new websites for people wanting to integrate Crossfit into their sport specific training.

For Swimmers, runners, bikers and triathletes.

For Football Players

Monday WOD

7 Snatches
7 Pull-ups
400 Meter Run
(3 rounds)

5 Snatches
5 Pull-ups
400 Meter Run
(3 rounds)

3 Snatches
3 Pull-ups
(3 rounds)

RED LEVEL -- As above

BLUE LEVEL -- 200 Meter Runs

GREEN LEVEL -- Lumilite Bar OHS or Alternating Single Arm DB OHS, 100 Meter Runs

Can Substitute Rope Jumps /Jumping Jacks for run if necessary

Cool Down 

Core test
Mutant Level: Up Push-up with feet on wall

Advanced • Intermediate • Foundational
Scale to capabilities

SPRING Training Hours Change

All 8:30 am classes are canceled (see you at 7:30)

Saturday Training offered only at 9:00 am and 10:00 am

33 Years and Still Flipping

Congratulations Mark and Sherry Douglas for 33 years of marriage. They celebrated their anniversary by coming in and doing a CrossFit WOD together. It doesn't get any more romantic than that.

Don't miss this Saturday!
It's your chance to make up any WOD you might have missed during the week.
We'll see you there.

Enjoy the March Photo album (upper right hand corner)

Back on the Horse

 

After a couple of weeks of a grueling work schedule Jason finally is able to make the time to get back into the gym.  We missed you Jason welcome back and remember it's easier to get back into shape the second time than it is the first.

Friday WOD

Man Makers (L arm+R arm=1 rep)

Burpee Pull ups

K2E

10 • 9 • 8 • 7 • 6• 5 • 4 • 3 • 2 • 1

Cool Down 

TGU
12 • 10 • 8

Advanced • Intermediate • Foundational
Scale to capabilities

CrossFit Perks

 

CrossFit does many things for many people ranging from getting healthier to building muscle.  Mel enjoys the latter of the two realizing that he is begining to get a bicep along with a tricep.  Nice work Mel, just in time for swimsuit season. 

Thursday WOD

Cleans & Jerk
1-1-1-1-1-1

3-3-3-3-3-3

5-5-5-5-5-5

Cool Down

Tire Flips  30 20 10 

Advanced • Intermediate • Foundational
Scale to capabilities

Skills Training

 

Sandy works on the rack position during her foundations session.  There's not too many trainers out there able to do a better job.

WOD
Benchmark Wednesday

"Fran"

Pull-ups
Thrusters (Men 95# / Women 65#)

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

Cool Down
Wall Walks  10 6 4

Advanced • Intermediate • Foundational
Scale to capabilities

Levitation

 

Many people don't realize just how many different areas in life CrossFit improves.  Most people use it to get stronger and others to increase their stamina and yet there is a little area that no one really knows about...The power to levitate your body using only your thoughts, no just kidding but it would be really great if you could. 

Tuesday WOD

5 Power Cleans
10 Box Jumps
15 Dips

As many rounds as you can in...

15 • 12 • 10 minutes

Cool Down 

Wall Sits
2 • 1.5 • 1 minutes

Advanced • Intermediate • Foundational
Scale to capabilities

Father and Son Competition

 

What could possibly be better than watching your kids improve themselves physically? Well, trying to keep up with them.  Dan and his Son Alex enjoy a relaxing set of pull ups together during one of last weeks workouts.  One of the things that helps Alex push himself to the limits is the idea of being able to beat his dad in competiton.  Way to go Alex, that is no easy feat.

Monday

10 L-Arm OHS
10 3-Point Push ups L-leg out
10 L-Leg lunges
10 R-Arm OHS
10 3-Point Push ups R-leg out
10 R-Leg Lunges

4 • 3 • 2 rounds

Cool Down

Weighted Sit ups

100 • 70 • 50 reps

Advanced • Intermediate • Foundational
Scale to capabilities

Getting through "Cindy"

Trainer Sandy helps some new crossfitters get through their first "Cindee".

Fryday Team WOD

15 Kettle Bell Swings
20 K2E
250 m Row

Form teams of 4, rotate when all members finish reps
Active Rest: Push-up Plank DOWN position
Record team total

5 • 4 • 3 rounds

Cool Down 

Deadlifts B/W +
30 • 20 • 10 reps

Advanced • Intermediate • Foundational
Scale to capabilities

Simon says...

Simon says, press the left kettle bell up...

Thursday WOD

8 Power Cleans
   50 Jumps Ropes
8 Push Press
   50 Jump Ropes
8 Front Squats
   50 Jump Ropes

4 • 4 • 3 • 2 rounds

Mutant: Men 75% B/W, Women 65% B/W

Cool Down 

Hollow Rocks
50 • 40 • 30 reps

Mutant • Advanced • Intermediate • Foundational
Scale to capabilities