CrossFit

Happily Ever Collapser

 

Mary Beth and Mel enjoy finishing up their WOD on the floor which just goes to show you that a couple that sweats together stays together. Both always make it into the gym and it is showing. Mary Beth has so far lost over 20lbs. and that doesn't add the muscle she has gained in the process, so if you want to get technical she has probably dropped at least 30lbs of fat!  Mel has lost inches in his waist and gained rock solid muscle in the process. You guys are amazing! Keep up the good work, we love watching you succeed.

To those of you who I told we were going to do Danny today... Just kidding, you should know better than to trust what I say the benchmark is if you ask me the day before.  Enjoy -Graham

Wednesday benchmark WOD

"Barbara"

20 Pull-ups

30 Push-ups

40 Sit-up

50 Squats

5 • 4 • 3 Rounds

Cool Down 

Med. Ball Twists

50 • 40 • 50 (yes 50, green gets some slack in the WOD so you have to make it up in the cool Down) 

Advanced • Intermediate • Foundational
Scale to capabilities

Big Jake

 

There's no better way to prepare yourself for college football than coming into CrossFit Troy.  Jake pictured here is beginning to understand what it takes to take athletics to the next level.  Amazing job Jake, you came to us a beast and now you will be leaving us a MUTANT! 

Tuesday WOD

Snatch Dead lifts

Hang Power Snatch

OHS

 Men 75% BW

Women 60% BW

*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

Run 1mile • 3/4mile • 1/2mile 

Advanced • Intermediate • Foundational
Scale to capabilities

Force to be Reconed With

 

Many of you already know Shannon and have seen her busting her hump around the gym every week.  She's one of our toughest girls and she will be taking over classes while most of the trainers are at the games mid July.  Recently Shannon has made the decision that she would no longer use the help of a band while doing kipping pull ups no matter what.  This decision is not an easy one to make as those of you who graduated away from the band already know. 

There are a lot of people looking up to you and i'm sure you will do a fantastic job holding down the fort with Amanda and Matt, while we are gone.  

Med. Ball Monday WOD

Wall Sit holding med ball over head 1min • 45sec. • 30sec (Start only)

+++

5 Med. Ball Clean-Wall Ball Shots (new)

10 Warrior Burpees

15 Med. Ball Sit ups

5 • 4 • 3 Rounds

+++

Wall Sit holding med. ball over head1min • 45sec. • 30sec. (Finish only)

Cool Down

Heavy Weighted Push ups

25  • 20  • 15 

Advanced • Intermediate • Foundational

Next Gen CrossFit

New CrossFitter Andrew (8th grade) shows the kind of determination that is going help him be a pace setter for all his classmates in the future. Maybe someday in the future CrossFit training will be available in our public schools. When it came time for weighted sit-ups Andrew didn't grab a 25 lb or even 35 lb plate but 55 lbs. For his next set he was seen cranking out situps with 90 lbs of plates. Everyone will work harder because of young CrossFitters like you.

Team Friday WOD

Teams of 4, Sprint Intervals

Sprint 20 seconds, Rest 15 seconds as you rotate (this is 1 interval)

Row (Calories)

Power Cleans

Strict Press

K2E

Use as heavy a weight as possible but still able to do all sets w/out failure

6 • 4 • 2 intervals

Record total reps for each athlete (and calories for row) 

Advanced • Intermediate • Foundational

Abbey meets Karen

 

New trainee Abbey does her first "Karen" Benchmark WOD. As it's one of her first WODS, she did the green level of 75 wall ball shots. Great job Abbey as already, your looking to go for 100. Lets shoot for doing the full 150 shots by the time you head off to college.

Thursday WOD

Beginning Run 800 (w/medball, m20lb, w14lb) 800 • 400 • 200

+++

Reverse Burpee (no hands on forward roll) (Substitute regular Burpee if needed)

Lay flat on back, lift legs as high as possible to create momentum to then role forward (no hand for mutant), stand, to kick handstand (single leg kick) against wall, reverse movement series, repeat.

Pull-ups (Chest to bar)

21-15-9 • 15-11-7 • 9-11-7

+++

Ending Run 800 (w/medball, m20lb, w14lb) 800 • 400 • 200

Cool Down

L-Holds (if doing single leg it's total time for each leg, break up as needed)

2 min. • 1.5 min • 1 min

Mutant • Advanced • Intermediate • Foundational

Never train alone

Every work out is unique. And the people you do it with will rarely be exactly the same. I guess this is why I love group pictures. Each one captures a unique experience. Here's today's 4:30 team. What a great effort and... you're welcome very much for all the squats. Nothing like a little "Karen" to work out the tightness.

Wednesday Benchmark WOD

"Karen"

Wall Ball Shots

150 • 100 • 75 Shots

Record time PRs or first time efforts to Benchmark Board

X-Fun

Deadlifts 1.5 (B/W)

25 • 15 • 10 Reps

Prayers For Chairs

Nate and Randy go through the physical and mental test of the 2 minute wall sit and fervent prayer. CrossFit Troy is always happy to help impassion the prayer lives of our trainees.

Tuesday WOD

50 • 35 • 25 Air Squats

30 • 20 • 10 Push Press

50 • 35 • 25 Air Squats

30 • 20 • 10 Hang Cleans

50 • 35 • 25 Air Squats

30 • 20 • 10 Deadlifts

50 • 35 • 25 Air Squats

Men bar weight (same for all) 135/115/95/75

Women bar weight (same for all) 95/75/55/35

Cool Down

Sit-ups (Weighted)

100 • 50 • 35 Reps 

Advanced • Intermediate • Foundational

The Face Says It

JD wears his emotions on his face. As one of our new trainees JD is off to a great start. Good to have you on the team JD.

As we inform all our potential new trainees, if you want to merely workout (to just feel better about yourself) you might be best served by going somewhere else. If you want to really get results and train, Crossfit Troy provides the structure, accountability and intensity that will guarantee results.

Monday Sprint WOD

10 Sumo Deadlift High Pulls (Men 60% BW / Women 50% BW )

10 Ring Dips

7 - 5  - 4  Rounds

Cool Down

Handstand Push-ups (stink bug or strict press)
40 - 30  - 20 Reps 

Advanced • Intermediate • Foundational

New Beginings

 

Suzanne shows off her graceful stretch style during a warmup earlier this week.  Suzanne has been doing CrossFit for quite a while before she came to CrossFit Troy, she now appreciates in a new way the primary role great coaching and team work plays in the quality and intensity of training.  Hang in there Suzanne you are a role model for your sisters and have great things to look forward to. 

Friday WOD

5 DB Hang Power Snatch 

10 Choppers (either use your same DB or get a seperate KB)

15 DB Deadlifts (keep dumbbells to your side and stop just below your knee)

6 - 5  - 4 Rounds

Cool Down

1 arm kettle bell swing clean & strict press (new)
40 - 30  - 20 Reps 

Advanced • Intermediate • Foundational
Scale to capabilities

Hard Work and Dedication

 

Jen drives her push presses up like a pro.  You have come such a long way in a short time Jen, I can't wait to see what the next couple of months have in store for you!

Thursday WOD

50 • 35  • 25 Pull ups  

50 • 35  • 25 Push ups

800m • 600m • 400m Run

35  • 25  • 15 Pull ups

35 • 25  • 15 Push ups

800m • 600m • 400m Run

 20  • 15  • 10 Pull ups

20  • 15  • 10 Push ups

Cool Down 

Wall Sits 2min • 1.5min  • 1min

Advanced • Intermediate • Foundational
Scale to capabilities

Explosive Power

 

Although Kevin is only in his second week of training outside of the foundations he is already demonstrating that it is not just strength that allows the human body to execute a perfect clean but speed and power is what it's all about.  By the looks of Kevin's face it's obvious that he is exploding into the bar with everything he's got.  Your looking great Kevin keep on listening to your trainers and the sky will be your limit.

Benchmark WOD
Wednesday

"Grace"

30 Clean and Jerks

Men Prescribed weight: 135 lbs

Women Prescribed weight: 95 lbs

Cool Down

TGU
10-7-5 reps

Expert Training

 

Brandon never settles for sub par forms.  If it's not perfect Brandon won't except it.  Just like the rest of the trainers at CrossFit Troy, we want the very best for all of our clients whether they are senior citizens or state champ wrestlers and everyone inbetween, here everyone is receives equal respect and equal attention.

Thank you all for your generous donations to help send us to the games.  It would not have been possible if it were not for our amazing CrossFit community.  We will both give it our all at the games for all of you. 

Tuesday WOD

10 Burpee Pull ups

20 Med. Ball Sit ups 

50 Double Unders (if you can't do double unders just double the jump reps)

4 - 3  - 2 Rounds

Cool Down

Heavy Push jerks or split Jerks or run 1 mile.
2-2-2-2-2-2 

Advanced • Intermediate • Foundational
Scale to capabilities

Open House Fundraiser Success

from all of us our collective gifts
$1,300.00
Have a great time, hold nothing back, represent us with honor and humility.

Monday WOD

DOHS                
Front Squats (use 1/2 BW)
Back Squats     

9-15-21 / 9-11-15 / 7-9-11
 
Run 800 / 600 / 400
 
Ring Dips        
Push Press (use same bar as above)
Push-Ups         

21-15-9 / 15-11-9 / 11-9-7
 
Cool Down

Core Test
Feet on wall

Advanced • Intermediate • Foundational
Scale to capabilities

Thanks Christina Roberts for the video.

See You There Today!

 

Big Foundations

7 new potential CrossFitters enter into the foundations series in their exploration of CrossFit Troy. We all have had to ask the question, is our fitness level important enough to do it right and become CrossFit? Sadly many decide their fitness is not worth the sacrifice or they let an obstacle(s) (once again) get in their way. We never hesitate to tell our Foundation Series trainees, Crossfit in not for everyone. As a matter of fact, only about 20% of the people working out today are willing to work this hard. It's those that are motivated by this fact that we are looking for. 

Friday WOD

Deadlift (1.5 x B/W)

Kettle Bell Swings

Weighted Push-ups

21 • 15 • 9 

15 • 11 • 7

11 • 9 • 7

FIGHT GONE BAD DONE TODAY

Explain Fight Gone Bad

(See your trainer about scaling)

For those that will NOT be able to make it Saturday to the CrossFit Heights  Openhouse/Fundraiser, you will have an opportunity to perform FGB as a substitution workout today. Make your per rep pledge and thanks for your support of Graham and Brandon!

Cool Down

Jump Rope (work on alternating feet and doubleunders)
300 • 200 • 100 

Advanced • Intermediate • Foundational
Scale to capabilities

Way too funny

Christina, Zach and friends have started a CrossFit Kids program for the surrounding neighborhood. And thanks to their generosity we are able to offer these experiences free of charge 3 times a week including lunch.

Invite any friends that might live in the Vandalia, Englewood, Huber areas. Come support Brandon and Graham as we pledge some cents per fight gone bad rep to help with their travel expenses.

Everyone bring a desert, side dish or salad to share.

Can't make Saturday?

On Friday at each session, we will have a Fight Gone Bad workout for you to participate in the fundraiser. Bring your checkbook.

Thursday WOD

Sumo High Pulls

Pull-ups 

200 Meter Run (between each round)

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

Cool Down

Hand Stand Push-Ups (Stink Bug/Strict Press)
40 • 30 • 20 

Advanced • Intermediate • Foundational
Scale to capabilities

Crunch Time

Stacy guts it through modified knees to elbows. As one of our new hard chargers, Stacy has already made her impact felt on the CrossFit Troy training environment with her intensity and eternally positive attitude. She and Dave are just plain fun to have around.

There is NO better fitness program for fire fighters or law enforcement."
- Mike Bender, 10 time winner of the "Toughest Cop Alive" competition

BenchMark WOD

CrossFit Total

Deadlift

Back Squat

Strict Press

Establish Max Weight for 2 of the above lifts (time prevents us from doing all 3)

3 + 3 + 2 + 2 + 1 rep max

Cool Down 

Wall Walks
12 • 8 • 4

Advanced • Intermediate • Foundational
Scale to capabilities

More Space

We've added an additional 500 sq. feet of stall mat workout space! This will allow us to break our ever growing class sizes into two smaller groups of 8-12 trainees, each with a dedicated coach. Part of what makes CrossFit Troy so effective is the smaller more intense training environment. Bigger is often NOT better.

Tuesday Sprint WOD

Air Squats

K2E (can substitute sit-ups)

Ring Dips

100 • 75 • 50

Break up as desired.

Cool Down 

Run
1,600 • 800 • 400 yards

Advanced • Intermediate • Foundational
Scale to capabilities

The Mac

Riley McCormick 140 lbs, working out with 45 lb dumbells. Nuff said.

Monday WOD

Team Clean

15 Wall Ball Shots

15 Push Press

15 Hang Cleans

(All max weight capable for non stop performance in 1 set) No putting down weight.

To be done in teams of 3. Don't transition to next element, active rest hollow rock position till all team members are done.

4 • 3 • 2 Rounds

Cool Down 

Strict Pull-ups
30 • 20 • 10 Reps

Advanced • Intermediate • Foundational
Scale to capabilities

Thank you CrossFit!!!

 

This picture was taken April of 2007 when I was applying for a job as a personal trainer at Gold's Gym.  This is when I was weighing 265 lbs. and just think, my heaviest weight was at one time 271 lbs.  I would like to thank Mike Lyons for the 1000th time for bringing CrossFit to me as well as the city of Troy and beyond.  If Mike had not showed me the way and believed in me I would be well on my way to an early heart attack.  So once again...Thanks Mike!  You probablly saved my life.  

If you have experienced an extreme lifestyle change due to CrossFit Troy post a comment, we would love to hear about it. 

NOTICE:

The Strawberry Festival parade has their staging area on Peters in front of the gym. The road will be closed but the gym will be open. It's a great opportunity to show a lot of people what we do so everyone come! A suggested parking area is behind the Home Builders Association building on the corner of Archer and Peters. The run to the gym will be part of your warmup.

FROM THE MAIN SITE: www.crossfit.com

"Why Functional Movements" by Pat Sherwood - video [wmv] [mov]

Fryday WOD

The Bear

7 Bear Cycles

Add weight after each round.  Rest as needed.  There is no clock on you today that would be just way too unfriendly.

What is a bear cycle?

1 Power Clean, 1 Front Squat, 1 Thruster, 1 Back Squat, 1 Thruster (off your back).  This is one cycle, each round has seven cycles...then you add weight for the next round keep in mind that this is a strength building day so don't be afraid to try more weight than your are used to.  Enjoy.

7 • 5 • 4 • 3 Rounds
Mutant finish with BW

Cool Down 

Make it home
1 • 1 • 1 Reps

Advanced • Intermediate • Foundational
Scale to capabilities

Army Tough

 

Joe prepares himself for the armed services with some heavy thrusters.  Lookin' good Joe, just remember if you don't want to get out of shape while you are at bootcamp just make sure you do a little CrossFit on the side so you can at least keep some of your gains. 

Thursday WOD

Farmer's Walk 400m 200m (start only)
+++
Plank Rows (L arm + R arm = 1rep)
Burpee Box Jumps
Hollow Rocks
+++
Farmer's Walk 400m 200m (Finish only)

21-15-9

15-11-9

11-9-7

Cool Down 

Hollow Rocks (yes more of them)
50• 35 • 20

Advanced • Intermediate • Foundational
Scale to capabilities

Mental Toughness

 

When most people think of CrossFit they think of it as being physically tough.  These people are definitely right but the other side of CrossFit that's just as hard but not quite as recognized is the mental toughness.  When I think of mental toughness one of the first people I think of is Dave.  Not too long ago when Dave first started he had a freak back injury that instantly halted his training.  Then after a few weeks he began to head back into the gym.  At first, weights were modified and he was restricted to the green WODs but in only a few weeks he had worked himself back up to red.  One of the most recent acheivements of Dave's is doing a red level Murph!  Way to go Dave you are a true inspiration. 

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

Ring Dips & Handstand Pushups (mix up however you want)

50 • 40 • 30

True Intensity

 

You can actually feel the intensity and fatigue Travis is going through just by looking at this picture.  Only a CrossFitter can truly respect just how agonizing one feels when they get close to finishing up 80 bux jumps as Travis is about to do here.  Not too many people out there could withstand trudging through the daily WOD at 6 am every day, impressive work Travis.

June 13th we will have an All Gyms Open House celebration at our newest Training Center CrossFit Heights. Sign up in the gym for the Fight Gone Bad Fundraiser, as together we will be sending Graham and Brandon to the 2009 National CrossFit Games all expenses paid.

WOD
Tuesday

1 Mile • 1200m • 800m Run
100 • 75 • 50 Double Unders (regular Jumps if necessary)
100 • 75 • 50 Push Press 1/2 BW

Get it done any way possible, break up as needed

Cool Down

OHS  30 • 20 • 10 reps.

Advanced • Intermediate • Foundational
Scale to capabilities