CrossFit

Couples in Action

 

Matt and Stephanie Wainscott enjoy some good quality CrossFit time together. These two are just one of the over twenty couples that train together at CrossFit Troy.  It just goes to show you that those who train together maintain together. Look it up.

Initial 2 week trial subscription - To begin on Monday your order form must be submitted today.

Download ORDERFORM-BalanceMeals

 
Balance Meals Website

Place your order for an initial 2 week trial. Zone inspired dinners delivered to Crossfit Troy just waiting in the CFT Frig. If you'd like try the first weeks menu contact me by phone or e-mail by tomorrow. Mike 937-216-7387 or mlyons1@woh.rr.com. Happy Zoning!

Fryday WOD

12 Dead Lifts
9 Hang Power Cleans
6 Push Jerks

This is a main site workout that came up last week that looked like a good one.  The prescribed weight was 155 lbs for men and 105lbs for women but I think that we can just make that Mutant level.  Enjoy!

5 • 4 • 3 rounds

Mutant: men 155lbs women 105lbs.

Cool Down 

Heavy Back Squats (substitute DB squats if necessary)  25 • 25 • 25 reps. Do sets of no  more than 5 and increase weight after each set.

Advanced • Intermediate • Foundational
Scale to capabilities

Finishing on your Back = One Heck of a Workout

 

To experience the common suffering of a group forms the strong bond of community. That must be why everyone smiles when they walk into he gym.

To work very hard for something causes it to increase in value. That must be why training at CrossFit Troy quickly becomes the one thing we all look forward to each day.

WOD
Thursday

Med. Ball Clean Wall ball shots
Pull ups

21-15-9
15-11-9
11-9-7
                
Run The Block 800m 400m

Double Unders (or triple the amount of regular jump ropes)
Hollow Rockers
1-2-3-4-5-6-7-8-9-10

Cool Down
Wall sits  2 • 1.5 • 1

Advanced • Intermediate • Foundational
Scale to capabilities

Neighborhood Fun

 

The Kids class finishes up a 400 meter indian run. After passing the ball on down the line the whole run, Jasmyn gets to carry it into the gym for the rest of their workout. Our Kids class has been offered free of charge to the kids in our surrounding neighborhoods, with lunch included since the beginning of June. Thanks Christina, Zach, Neil, Caitlyn and Amanda for making it happen.

Tabata Thursday WOD

Push-up
Sit-up
Squats

20 sec. work / 10 sec rest, 8 rounds of each.  Record lowest rep per element, record total.  We will give you a score card to keep track of your reps per round.

8 • 7 • 6 rounds

Cool Down 

Turkish Get up  10 • 10 • 10 reps... you can do more if you want

Advanced • Intermediate • Foundational
Scale to capabilities

Cousins

Chris (middle) invited his 2 cousins Jessica (left) who will soon be transferring to our Huber Heights location to continue her training until her season starts, she's a Sinclair CC basketball player. Jody (right), who is so excited about CrossFit and CrossFit Troy that shes already exploring how she can become a trainer. This is how we've grown to near capacity with no advertising. I call it friends and family fitworking.

FUTURE THOUGHTS CONCERNING GROWTH: Yes it is true we are considering opening another training center in Troy. It's possible that we may cap our membership even yet this year at CrossFit Troy (east I-75) and plant another Crossfit Troy (west I-75). It's not about growing bigger, it's spreading out to growing better.

Tuesday WOD

Run 400m

10 Weighted Box Jumps (fairly light weight DB)

10 Burpee DB Power Snatches (same #DBs as above)

4  •  3  •  2 Rounds

Cool Down

Sledge Swings

40  •  30   •  20 swings

Break up as needed

Advanced • Intermediate • Foundational
Scale to capabilities

Livin' Large at the 2009 CrossFit World Games

 

Brandon manimals up a new personal record in the dead lift by 20 lbs at the CrossFit Games.  This is especially an amazing feat considering he just finished up a 4.4 mile mountain run less than 20 minutes before getting this PR!  Amazing work Brandon, keep slammin' and the 2010 qualifier will be no sweat.

Monday WOD

Plank Rows (L arm + R arm = 1 rep)

  -100 m Farmer's Walk

Weighted Sit ups

  -100 m Farmer's Walk

Weighted Push ups

  -100 m Farmer's Walk

21-15-9 

15-11-9  

11-9-7

Use the same dumbbell set for the plank rows and farmer's walk.  Use the same plate for the weighted situps and the weighted pushups.  If you cannot do regular pushups on your toes and hands with your chest going all the way to the ground each time without a weight, then you do not need to use the weight in the pushups today.

Cool Down

Dead lift 1.5 times body weight

30  •  30   •  30 reps

Break up as needed

Advanced • Intermediate • Foundational
Scale to capabilities

Front Squatter

It has been awesome to have Dave with us these last couple months. The guy's rock solid in his frequency, always pushed himself to the edge, and is just now beginning to see the fruits of his labors. He's one of our athletes that when he's here, the atmosphere just gets even better.

Friday WOD

20 Wall Balls

Run 200

20 Kettlebell Swings

Run 200

20 K2E

Run 200

3  •  2  •  1 Rounds

Cool Down

Strict Pull-ups

30  •  20   •  10 reps

Break up as needed

Advanced • Intermediate • Foundational
Scale to capabilities

Can't take credit for this

Many of the new trainees that come to us, start out being completely deconditioned (that means really out of shape). Jon here (holding a nice 15 second L seat) on the other hand, is starting out with a real solid frame upon which he can now build. To walk in off the street and hang an L seat like this is unusual. It's going to be great to see what new heights Jon's level of fitness will go from here.

Thursday WOD

Power Clean

Front Squat

Dips

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

Cool Down

Single Arm Kettlebell Swings (alternating arms, each arm = 1 swing)

100 swings    •   75 swings   •   50 swings 

Break up as needed

Advanced • Intermediate • Foundational
Scale to capabilities

Preparing for Anything

After this years CrossFit Games it's clear that you can't predict what next years competitors will be called upon to do. Last nights 6:30 session, in their on going effort to prepare for any eventuality, is certain of one thing, it's going to be one big pissing match.

Wednesday Benchmark WOD

1 Mile Run

Record Time

Cool Down

L-Holds

2 min   •   1.5 min   •   1 min  

Break up as needed

Advanced • Intermediate • Foundational
Scale to capabilities

Together Fit

Theresa and Rod have been looking for a place where they could train together. Welcome to Crossfit Troy guys. Nice job on your first foundations session today.

Tuesday WOD

10 Deadlifts 

10 DB Thrusters

10 Pull-Ups

(Max weight to make all reps in single effort)

5   •   4   •   3  rounds

Cool Down

Handstand Push-ups (or Strict Press) 

40   •   30   •   20  rounds

Advanced • Intermediate • Foundational
Scale to capabilities

All Trainers on Deck

It's good to have the entire training team back from the games last week. Graham works with new trainee Alison on her olympic lift technique. Our community continues to increase as we've grown by more than 50 people in the last 4 months. That's a good statistic but the better one, that we can be more proud of, we've only lost 2 trainees in that same period of time. Props to everyone of you that collectively make this the "bast damn gym in the land".

Commerative T-Shirts for sale for 1 week only

Place your order your when you come into the gym this week in recognition of Graham and Brandons 2009 National CrossFit Games participation. Male and female cuts available in all sizes. No orders will be accepted after Friday July 24th.

Cost: $20.00

Monday Super Chipper WOD

Box Jumps
Jumping Pull-ups
Kettlebell Swings
Walking Lunges
Knees 2 Elbows
Push Press
Superman Extensions
Wall Ball Shots
Burpees
Double Unders (or 100 single jumps)

50 (RED LEVEL BEWARE!) - 35 - 20  Reps of each

Cool Down

Flexibility (Focus on your weak areas)

5 minutes

Advanced • Intermediate • Foundational
Scale to capabilities

Santa Cruz Balance

Mike shows off his gymnastics skill by risking a handstand on some jagged rocks in Cali.  What makes this picture impressive is there were waves crashing all over the place and strong winds, not to mention the row of rocks we were standing on rose up out of the ocean 20 feet. 

A big thanks to Matt, Amanda and Shannon! I'd like to recognize and thank our trainers and associate trainers that did such a fine job holding down the fort while Graham, Sandy and I (Mike) were at the CrossFit Games this past week. I've heard nothing but great things and it's great to know that CrossFit Troy is bigger than any of us alone.

Friday WOD

Weighted Push ups

Pull ups

Weighted Lunges (1 step = 1 rep)

Break up any way you want in any amount of reps and order

100 - 75 - 50  Reps

Cool Down

Run

1 mile  • 3/4 mile • 1/2 mile

Advanced • Intermediate • Foundational
Scale to capabilities

Future First Responder

Chris is going to school to become a Fire Fighter and it is up to us to get him into the best shape possible to do his job.  I know if my family was in danger from a fire I would want this beast to be the one to come to their rescue.  

WOD
Thursday

Reverse Burpees (for a substitute double the number and do hollow rocks)

Burpees

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

Cool Down

Core Test

Advanced • Intermediate • Foundational
Scale to capabilities

Striving for Perfection

Lauren quickly followed her parents lead by coming into CrossFit and right away giving it her all.  Not only does she push herself to the limit but she is a total form fanatic.  She always makes sure that each rep looks as close to perfect as possible.  Lauren,  if everyone worked as hard as you to get down the forms you guys wouldn't need us trainers anymore.  

WOD

Benchmark Wednesday

"Elizabeth"

 Men use 135 lbs.  Women use 95 lbs.
Cleans 
Ring Dips

21-15-9

15-11-9

11-9-7

Cool Down

Double Unders 50 35 20

Advanced • Intermediate • Foundational
Scale to capabilities

Beefcake

Pound for pound Riley is probably one of the strongest people to ever walk into CrossFit Troy.  Here he is doing hand stand push ups for reps right after a grueling workout.  Excellent work Riley the 2010 CrossFit Games are right around the corner. 

Tuesday WOD

5 DB Squats (keep weight at your shoulders)

10 DB Push Press 

15 Jump Squats

20 Dips

4 - 3 - 2  Rounds

Cool Down

K2E

40  • 30 • 20

Advanced • Intermediate • Foundational
Scale to capabilities

Pound for pound Riley is probably one of the strongest people to ever walk into CrossFit Troy.  Here he is doing hand stand push ups for reps right after a grueling workout.  Excellent work Riley the 2010 CrossFit Games are right around the corner. 

Tuesday WOD

5 DB Squats (keep weight at your shoulders)

10 DB Push Press 

15 Jump Squats

20 Dips

4 - 3 - 2  Rounds

Cool Down

K2E

40  • 30 • 20

Advanced • Intermediate • Foundational
Scale to capabilities

Abbeycising

 Abbey is quickly becoming a CrossFit tough girl.  She has only been with us for a little over a month but she is already showing signs of what it takes to be great at CrossFit.  Here she is demonstrating that she has what it takes to walk our favorite pet, Chainaconda. 

Monday WOD

Run 200m 200m 200m

Burpee Pull ups 21 15 11

Run 400m 400m 200m

Burpee Pull ups 15 11 9

Run 800m 600m 200m

Burpee Pull ups 9 9 7

X-Pun

Wall Walks  10 • 8 • 6 

Advanced • Intermediate • Foundational
Scale to capabilities

The Games in retro

Were so glad to hear things are going well back home and the trainers are doing a fine job.

A few updates on the Games.

The boys fought a good fight until the 4th event where they both failed to make the cut to the 5TH event on Saturday. Their reactions were both disappointment and relief, as Brandon said of the mountain run (the first event) "This was the hardest thing I've done in all my life". They had to run 4.5 miles of steep mountain trails both up and down. Graham says he "must have done the guadropedial crawled for at least a mile of it". Graham would probaby say the same thing about the wierd event #4 (Row 500 meters, hammer a foot spike into the ground and Row another 500m. Too bad Graham didn't get credit for swinging the sledge so gracefully as he missed the end of the spike on the majority of his attempts. Ya that'le slow you down.I think that deserves some sort of new nickname.

I'm so proud of these guys as they willed themselves through 4 workouts that resembled torture more than athletic events. I've posted a few picture, with a couple showing Both Brandon and Graham carrying 75 lbs of sand bags up a mountain road 175 yards, the steepest part being the last 75 yards.

Both guys finished very close to one another Graham 50th and Brandon 56th in a lineup of some of the most fit men in the world. Not bad. More pictures coming soon.

Thanks everyone for all your support and we miss you all. See you soon. -- Mike

Sister Act

 

Learning to push the head through on an overhead support is one of the first and most important positions our new athletes learn. Sisters that train together learn to push the head "through the window" together.

Follow the Games results on Twitter

The Official CrossFit Games website

Friday WOD

10 Deadlift (1 - 1.5 B/W)

15 Pull-ups (Chest 2 Bar)

30 Air Squats (Jump Squats)

Jump 100

5 - 4 - 3 - 2  Rounds

Cool Down

K2E

50 • 40  • 30 • 20

Advanced • Intermediate • Foundational
Scale to capabilities

Jill stink bugging

 

Jill puts her nose to the ground. Keep it up girl your husband Randy is going to work hard to catch up to you.

Games Update: We all made it to California today and Brandon and Sandy got to fly for the first time. We worked out at CrossFit San Jose. Relaxed and started to get mentally ready and relaxing. Missing you guys already.

Thursday WOD

Run 400

Air Squat 30

K2E 20

Push-Press 10

4 - 3 - 2  Rounds

Cool Down

Deadlifts (B/W)   

50 • 35 • 20

Advanced • Intermediate • Foundational
Scale to capabilities

Chain-a-conda is back

Stacy drags chain-a-conda our 150 lb anchor chain while a few other team mates wait their turn. Cool downs are about the ONLY time anyone finds themselves standing around. Have a great week as competitors  Brandon, Graham and about 10 supporters venture to the  2009 CrossFit Games. We'll try to keep you posted on this blog.

You can also follow the Games and learn more about them at The CrossFit Games Website

Bookmark it and follow along.

Wednesday Benchmark WOD

"Fran"

Thrusters

Pull-Ups

21-15-9 • 15-11-7 • 11-9-7

Cool Down

Hollow Rocks   

50 • 35 • 20

Advanced • Intermediate • Foundational
Scale to capabilities

It's all about Heart

Dr. Janis finishes up a set of ring rows. It took Janis a while to warm up to training CrossFit. Her husband had been training with us for months, but for years she trained exclusively with her personal trainer. Yes she still visits her trainer (old habits are hard to break) but from seeing her intensity, consistency and excitement in her training, she's given her heart to CrossFit.

It's also good to have a cardiologist on-site.

Visit the website

Tuesday WOD

Pull-Ups

Wall Ball Shots

Kettlebell Swings

21-15-9 • 15-11-7 • 11-9-7

Cool Down

Handstand Push-ups 

(Substitute Strict Press or Stinkbug PU)  

40 • 30 • 20

Advanced • Intermediate • Foundational
Scale to capabilities

Standing up

Lucas stands up on yet another air squat while doing Barbara last week. He will be joined again by his brother Logan whom we're glad to announce is being reassigned to Wright Patterson Air Force Base. So we'll be seeng him again on occasion.

Starting in August!

Monday WOD
Twenty-One

Push-Ups / Sit-Ups

20 / 1 

19 / 2

18 / 3

17 / 4

16 / 5

15 / 6

14 / 7

13 / 8

12 / 9

11 / 10

10 / 11

9 / 12

8 / 13

7 / 14

6 / 15

5 / 16

4 / 17

3 / 18

2 / 19

1 / 20

Cool Down

Run  1 mile • .75 mile • .5 mile 

Advanced • Intermediate • Foundational
Scale to capabilities

Frank for fun

Frank cranks his way through some high speed jumps. This guys amazing. He smiles at the same time he's bustng his rear, funny all the time, and always makes me happy when he walks into the gym. The best thing about his great sense of humor is the energy and positive vibe Frank brings to our community.

Thanks Frank - Mike

HOLIDAY HOURS
Saturday 10:00 ONLY

WOD
Friday Buddy Battle

40 front squats

40 SDHP  (Sumo Deadlift High Pull)

40 Push Press

200 Jump Rope

4 • 3 • 2 rounds for time

Only one person can do work at a time, the bar can not touch the ground, both must do half the work 20 a piece and 100 jump rope.

Cool Down

Tire Flips  20 • 15 • 10 reps. (partner if needed)

Alternate reps with

Chain-a-conda Pull  8 • 6 • 4  laps (1 lap = 60 Feet) (partner if needed)

Advanced • Intermediate • Foundational
Scale to capabilities

Double Trouble

 

Sisters Jody and Jess finish up their second foundation session with enough energy to do a partner deadlift. We're working on keeping those backs flat.

WOD
Thursday

Double Unders
Choppers
Plank Rows (L arm + R arm =1 rep)

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

Cool Down

Donkey Kicks   40 • 30 • 20 reps.

Advanced • Intermediate • Foundational
Scale to capabilities