CrossFit

Post Pregnancy PR!!!

 

When most women begin getting back in shape after they give birth they don't expect to run their fastest 5K of their lives right away.  Kelly pictured here (5th lady from the right) ran her first 5K since being pregnant and ran faster than she has even before the pregnancy. Kelly says she owes it all to CrossFit.  Congrats Kelli, you are living proof of the potency of the CFT training program.

WOD
Monday

Warrior Burpees
Pull-ups (touch chest)
Donkey Kicks

12 - 11 - 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 Rounds

Cool Down

Dead lift BW  40 • 30 • 20 reps.

Advanced • Intermediate • Foundational
Scale to capabilities

CrossFit Mom Admits Defeat

Pam Lyons, mother of Professional MMA fighter Mitch Lyons, walked out of last nights Demolition MMA event shaking her head in defeat. Just one more reminder that her efforts, like any good mother, to teach her middle child to be gentle, loving and kind had failed...at least when he enters the cage that is.

 

Mitch Lyons' brutal and complete domination victory over his opponent Ben Pettit last night, let the MMA world know there is a new up and comer to keep their eye on. Within the first round Mitch wasted no time in making his first MMA payday quick but not painless for his challenger. With crushing elbow blows to the head and total ground dominance, Mitch Lyons walked out unscathed leaving Pettit helpless and in need of a mat clean up loads of stitches.

Did he even get tired? CrossFit trained Mitch Lyons' answer was, "No."

The decision

Britney is in training for admission into the Coast Guard. I have been so very impressed with Britneys resolve. These two pictures show what Britney is all about. A decision. She has decided what she wants. And it has not been easy. These first 2 months are the worst. Everything is hard and everything hurts. Yet, she has not quit, and I believe she is beginning to realize that she just might be able to accomplish anything she makes a decision to do.

Announcement:

6:30 pm classes canceled as all trainers will be going down to see Mitch Lyons in his first professional MMA fight. Get your tickets at the door! Starts 8:00 pm. For More Information

Friday WOD

100 ft weighted lunge walk (Men 30# DB / Women 15#DB)

24 inch Box Jump, 20 reps

Weighted Push-ups, 20 reps

4 • 3 • 2 rounds

Cool Down 

Elbow Planks (30 sec)/Up-Pushup (30 sec) alternate

3 min • 2 min  • 1 min

Advanced • Intermediate • Foundational
Scale to capabilities

The evolution

Last time I saw Chris he was the lanky lumbering high school wrestler. Fast forward 4 years and a 6 foot 4 mountain of a man, and future firefighter, walks in CrossFit Troy looking for his next challenge. I've never coached any one who was able to pick up full swinging consecutive kipping pull-ups in his first attempt. I predict another Great CrossFit athlete in the making.

CrossFitter Andy Jackson IN THE NEWS

Read article

Dr. Andrew Jackson stands among a yard full of soccer balls in front of his Looney Road office. The balls will be given to children in Iraq. Mike Ullery/Staff Photo  Mitch Lyons (CrossFitCreek lead trainer) Professional MMA Debut No 6:30 pm Session on Friday! More more info

Thursday WOD

400 Run or 500 Row 

20 Hang Cleans (Men 115 / Women 85)

20 L-Pull-ups

20 Thrusters (Same weight as above)

20 Dive Bombers

20 Weighted Sit-ups

3 (Mutant) • 2 • 1 Rounds

Cool Down 

Tire Flips

20 • 15  • 10

Advanced • Intermediate • Foundational
Scale to capabilities

The Landing

Rick absorbs his landing on his broad jump. There is as much benefit in controlling a landing as there is in the explosive leap. Just another good reason why real performance training must utilize real movements and not machine based simulations.

Wednesday Benchmark WOD
"Diane"

Deadlifts (Men 225# / Women 145#)

Handstand Push-ups

21 - 15 - 9

15 - 11 -7

11 - 9 - 7

Cool Down 

K2E

50 • 35 • 20 

Run

1,600m • 800m • 400m

Advanced • Intermediate • Foundational
Scale to capabilities

Grinding Through

 

Sherry grits her teeth as she finishes up her 100 situps.  It's great to see you work your way all the way up to the red level Sherry, tremendous effort.  Congrats to all of you who survived Memorial Day Murph it was a long tough workout and everyone did very well.

Tuesday WOD

Wall Ball Sit ups

Long Jumps

Choppers

1 • 2 • 3 • 4 • 5• 6 • 7 • 8 • 9 • 10

Cool Down 

Bicycle Kicks (put your hands under the small of your back palms down)
2 min. mile • 1.5 min.  • 1min.

Advanced • Intermediate • Foundational
Scale to capabilities

Memorial Day Madness

 

J.D. and Brad are just two of the many new joins we have had at CrossFit Troy in the past month.  Here they are anxiously waiting to learn what their WOD is going to be. 

Announcement:  On Monday May 25th there will only be one class for Memorial Day.  This class will be at Noon.  Please spread the word. 

WOD

Memorial Day Special

"Murph" (Back by popular demand)

Run 1 • 1/2 • 1/4 Mile

100 • 50 • 25 Pullups

200 • 100 • 50 Pushups

300 • 150 • 75 Squats

Run 1 • 1/2 • 1/4 Mile

Break the pull ups, push ups, and squats up as needed. 

Cool Down

Rest and give yourself a pat on the back for finishing Murph alive.

Advanced  • Intermediate  • Foundational
Scale to capabilities

The Defensive Squat

 

Abby shows us how a good squat not only aids in making one a more fit individual but also doubles as a defensive position to protect young babies.  Nice work Abby we can all see that your little bambino is totally safe with you striking  your warrior pose.  

It's finally here... the one single workout that helped Brandon and myself rise up through the ranks at the games qualifier we hope you enjoy. 

Announcement: Memorial Day Monday there will only be one class all day and that will be at noon.  So if you want to come in on your holiday make sure you are ready to do some serious running. 

WOD
Friday

30 Clean & Jerks games weight Men 135# Women 95#
400m Run
30 Power Snatches Men 115# Women 75#

X-Pun
Wall Sits
2 • 1.5 • 1 minutes

Advanced • Intermediate • Foundational
Scale to capabilities

Here Come the First Responders

 

We are having a sudden spike in the number of first responders training with us. Two of those first responders are husband and wife team Stacy and Dave. There is no greater honor than to train police officers, fire fighters, and military personel and to be able to say we help them get into the kind of shape they need to be in as they prepare to lay their lives on the line for our sakes. Why would any first responder settle for anything less?

All first responders receive a 10% discount.

Most of you have either used or seen someone use one of our kettlebells in a workout or in a foundation session.  If you want to see what the pros can do with them in a competition setting check this link out, it's amazing!

WOD
Thursday

Run 800m • 600m • 400m

+++

Jump rope 200 •150• 100

Box Jumps 50 • 40 • 30

Lunges 60 • 50 • 40

+++

Run 800m • 600m • 400m

X-Pun (Extra Punishment)

Ring Dips 50 • 35 • 20 reps

Advanced • Intermediate • Foundational
Scale to capabilities

Living Proof

 

When Jamie first came in the door a little over a year ago he was a shy skinny kid who stuck mostly to the back of the room whenever possible.  One thing that seperated Jamie from the rest of the pack was his unshakable desire to better himself.  Every day, rain or shine, Jamie was in the gym learning everything he could and out working even the big guys.  Just by looking at the picture you can tell the amazing change he has been through and probably the most dramatic results I have ever seen in person.  Nice work Jamie, we will all miss you terriblly when you move to Miami.  You are not just a friend to us but a brother.  Good luck down there.

Jamie's going away party will be held at BW3s in Troy this Thursday at 6:00pm come on out to have one more good time before the move.  

Mitch Lyons (CrossFitCreek lead trainer) Professional MMA Debut

Get special front row CrossFit seating, see Mike Lyons for tickets, going fast 216-7387.

More more info

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

Donkey Kicks 50 • 35 • 20

No doubt

From the Midwest Games, Jamie is leaving no doubt in the judges mind that his chest is high enough to touch the bar. Probably every one at the games experienced the frustration of having a rep (or more) declined due to range of motion violations. Hey it's CrossFit there is no compromise. If there was, we'd like the other gyms.

Find Jamie, Brandon and Graham -- SEE THE MOVIE!

Mac Format

PC Format

Tuesday WOD
(A sample of the weekend, again)

Dead lifts

Pull-ups

Pull-ups (Games prescribed chest to bar*)

Dead lift Men (275#, 1.5 B/W, B/W, .5 B/W)

Dead lift Women (185#, B/W, .5 B/W)

*Don't be cocky and exceed your weight capacities, There will be consequences.

21-15-9 reps

15-11-7 reps

11-9-7 reps

X-Pun

Strict Press 40 • 30 • 20 

Advanced • Intermediate • Foundational
Scale to capabilities

Just another day

Pictured here are Graham and Brandon pressing their way through the final event to finish up 30 power snatches. The quote of the weekend from Graham after I noticed his calmness before each element, "Just another day in the gym."

SEE THE VIDEO of the final event (Graham,(red) and Brandon (green))

YOU TUBE Part 1

YOU TUBE Part 2

Monday WOD
(A sample of the weekend)

7 Kettlebell Thrusters (Men 55lb/35lb women, for those that dare)

11 Burpees

5 • 4 • 3 Rounds

X-Pun

Rockers 50 • 35 • 20

Advanced • Intermediate • Foundational
Scale to capabilities

Graham and Massie explode through finals

Our own beloved trainer Graham Spagnola comes from 4the place going into finals, to capture 1st place with a standout performance. Pulled along in the wake was teammate Brandon Massie who refused to be left behind. Brandon went from 10th place to 5th. Both earn spots to represent the Midwest Region of states at the 2009 National CrossFit Games .

More about the competition

Pictures and videos coming soon.

All are invited tonight at Frickers in Troy for a celebration. See you there!

Graham and Brandon in the TOP TEN!

CrossFit Troy is the only affiliate in an 8 state region to place 2 contenders in the top 10 for tomorrows finals of the Midwest Regional Qualifiers for the Nation CrossFit Games. Presently Graham Spagnola is ranked 4th and Brandon Massie is 10th. Both are in strong positions for becoming one of the top 6 finalist that have an opportunity to compete on an international level, as some most fit athletes in the world.

Congratulations Jamie, Brandon and Graham! 

The finals will be held Sunday morning in Columbus Ohio, Stay tune for final results. 

Follow the results here.

A lady-like dead lift

Trainer Sandy works at improving her dead lift weight. A workout that included 45 reps at 155 lbs. should did the trick. Sandy embodies intensity and I'm proud to have her on our training team. She not only takes her training seriously but she puts as much energy into the athletes of CrossFit Troy. She has a special interest in helping our athletes that have to work around injuries or other limitations. Every day she comes in with the WOD reworked for those special athletes. Keep it up Sandy, you help make CrossFit Troy what it is.

Reminder: If you see Graham, Brandon or Jamie wish them luck at the CrossFit Games Regional qualifier Saturday and Sunday in Columbus. The workout and weights look brutal, so we hope they all come back in one piece.

WOD
50's Friday

Box Jumps

Jumping Pull-ups

KB Swings

Lunges

K2E’s

Ring Dips

Wall Balls

50 • 35 • 20 reps

X-Pun

Run 800 • 400 • 200 

Advanced • Intermediate • Foundational
Scale to capabilities

Pretty creepy

As Zach shows, 30 strict pull-ups for an X-Pun cool down can create strange expressions.

CrossFit Games Regional Qualifier

Good luck this weekend Graham, Brandon, and Jamie

About the qualifier 

WOD
Thursday

Hang Cleans
Dive Bombers
DB Push Press

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

X-Pun
K2E
50 • 35 • 20 reps

Advanced • Intermediate • Foundational
Scale to capabilities

Disguised as a medball

Abby brings her new baby to the gym (enclosed in a Medball). When she comes back to continue her training she also brings her husband Kris. Both are getting off to an intense start together.

Benchmark WOD

"Tabata"

Push-ups
Sit-ups
Squats

20 seconds on, 10 seconds rest

8 • 6 • 4 rounds of each (no rest between elements)

Advanced • Intermediate • Foundational
Scale to capabilities

Smart people train CrossFit

Why is Dr. Janice smiling? Because she knows shes getting the best workout possible at Crossfit Troy. Janice is one of 6 Doctors training with us. Keep those patient recommendations coming. Can we just have you write a prescription for CrossFit? It would probably save all of us a lot of drug fees in the future, becoming fit today.

WOD

Run 1.5 • 1 • .75 miles
Record Times

(5 minute rest)

Deadlifts (Max weight)
Ring Dips
Squats

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

Advanced • Intermediate • Foundational
Scale to capabilities

Noon Formation

This was last Fridays 12:00 group, flying in formation. Great turnout and great WOD. That was one brutal dumbell workout. I'm sure everyones glutes and legs were felling it for a few days. Thanks everyone for putting up with my tacky group shot ideas.

Library fundraiser a success.
My greatest appreciation for everyone who came out for the Library Fundraiser this Saturday. Especially all the trainers that helped out. It sounds like the Library met their financial goals. All had a great time, and we even got a good number of new foundations appointments. Thanks Buffalo Wild Wings and Penn Station for supporting our rowing contest.

WOD

Wall Balls
Sumo High Pulls
Pull-Ups
Box Jump

15 reps each

4 • 3 • 2 rounds

X-Pun (Extra Punishment)

Handstand Push-ups (or strict press) 50 • 40 • 30 

Advanced • Intermediate • Foundational
Scale to capabilities

Rain or Shine...Preferably Rain

 

Because of rain referees cancel games, mothers rush their kids inside, and normal people cover up, but our young Crossfit Athletes class does Daniel in the pouring rain. 

Visit CrossFit Troy at the Library Fundraiser TOMORROW!

More information

WOD

10 DB Lunges (1 leg=1rep)

5 DB Hang Cleans

5 Split Jerks

10 DB Squats

As many rounds as you can in ... 20 • 15 • 10 minutes

X-Pun (Extra Punishment)

Donkey Kicks 50 • 40 • 30 

Advanced • Intermediate • Foundational
Scale to capabilities

Mass Attack

 

Our 4:30 class attacked Tuesday's workout with extreme intensity.  Great picture guys you really show what training in a big group is all about. 

Thursday WOD

Deadlift BW
Ring Dips
Weighted Push ups

21 • 15 • 9

15 • 11 • 9

11 • 9 • 7

Cool Down 

1-arm alt. DB strict press 50 • 40 • 30  (1 press = 1 rep)

Advanced • Intermediate • Foundational
Scale to capabilities

Medicine Ball Attack

 

 

Brandon and Riley both feel the agony of 60 medicine ball cleans mixed with Warrior burpees.  Excellent work you two and way to go big with the heavy med. balls.

Wednesday Benchmark WOD

Daniel (Back by popular demand)

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 Feet on wall

Advanced • Intermediate • Foundational
Scale to capabilities

Twist it Up

 

Jen is busy doing her Mason twists to get that rock solid core just in time for swim suit season.  The Mason twist is a great core trainer because your lower abs are always engaged by holding your feet off the ground as well as the upper abs which have to hold the torso up.  And last but not least the twisting motion of this activity helps work the obliques.  So if you want to totally beat your core area down this is the exercise for you. 

WOD
Tuesday

25 Pull ups  (Start only)
xxxxxxxxxxxx
20 Warrior Burpees
20 Med. Ball Cleans         Number of rounds  3 • 2 • 1
20 Med. Ball Sit ups
xxxxxxxxxxxx

25 Pull ups (Finish only)

Cool Down
Med. Ball Mason twists  50 • 40 • 30

Dips    40 • 30 • 20

Advanced • Intermediate • Foundational
Scale to capabilities

Legs Back Arms

 

Jill has only been out of the foundations by one or two classes only and already she knows how important form is especially on the rower.   Jill, nice work on keeping your back in the proper position that is great body awareness early in your CrossFit career, well done.

WOD
Monday

Run  400m  200m
10 Power Snatch
20 Back Squats
Run 400m  200m
20 Back Squats
10 Power Snatch

Run 400m 200m   

Cool Down
Weighted Sit ups  100 • 75 • 50

Advanced • Intermediate • Foundational
Scale to capabilities