CrossFit

Bella Keeps Lieb Honest

New trainee Lieb and his faithful Bella. Bella (in the background) keeps a watchful eye to make sure Lieb doesn't shave any reps. I guess even Bella knows you've got to keep an eye on New Yorkers.

Tuesday WOD

"Running Fran"

Run 1 mile • 800 meter • 400 meters
Thruster, 21 • 15 • 11 reps
Pull-ups, 21 • 15 • 11 reps
Run 800 meter • 400 meter • 200 meters
Thruster, 15 • 11 • 9 reps
Pull-ups, 15 • 11 • 9 reps
Run 400 meter • 200 meter • 100 meters
Thruster, 11 • 9 • 7 reps
Pull-ups, 11 • 9 • 7 reps

Cool Down 

Deadlifts (Heavy load)
30 • 20 • 10 reps

Advanced • Intermediate • Foundational
Scale to capabilities

D.O.D

    

Subscribers may pick up your dinner in the CFT Frig. -- Enjoy!

Asiago-Crusted Pork Chops and Broccoli w/ Sour Cream

Balance Meals Website

The Furrow Family Force

When son AJ got a taste of CrossFit Troy he knew he had to get his parents involved. It didn't take long. Within AJs first week he had the appointment made for them before they even knew they were coming. When you've discovered a good think it's hard to keep quiet about it. Seems to be a lot of that around Troy these days.

Got a friend you care about who needs to get fit and you think they would be a good fit here at CFT? Tell them you've already got the appointment made. Foundation sessions are M, W, F at 5:30 every week.

Monday WOD

"Walk the line"

Burpees

Sit-ups

Box Jumps

Push Press

KB Swings

Wall Balls

Line all equipment up in a line, finish reps for each element before moving on down the line.

50 • 35 • 25 reps

Cool Down 

Strict Pull-Ups
40 • 30 • 20 reps

Advanced • Intermediate • Foundational
Scale to capabilities

D.O.D

    

Subscribers may pick up your dinner in the CFT Frig. -- Enjoy!

Tarragon Chicken w/ kalamata and mixed pepper barley

Balance Meals Website

Susan's Success

 
Susan has been one of my bank tellers. now she's my favorite teller now that she's a fellow Crossfitter. After depositing hundreds of CrossFit Troy checks, she got curious, and she decided to take me up on my challenge. As a 55+ trainee beginning in at deconditioned fitness level, Susan is experienced one of the beautiful aspects of CrossFit. It's infinitely scalable. Susan does the same workouts as our elite athletes. She's benefiting from the fact that various fitness levels  vary training not by kind of workout, but by degree. Congratulations Susan at outlasting the entire class in that last WOD.

Fryday WOD

Option #1 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

Option #2

Max effort Clean and Jerk (Find out how much you can do)

1-1-1-1-1-1

Add weight after each successful lift.  If your form begins to break down you are finished.
 

Cool Down 

For option #1 Run
1 mile • 800m • 800m

For option #2

Thrusters

Dead lift

21-15-9  (for everyone)

Advanced • Intermediate • Foundational
Scale to capabilities

D.O.D

    

Subscribers may pick up your dinner in the CFT Frig. -- Enjoy!

Lemon-Herb Homestyle Pork Chops w/Sweet Bell Pepper Toss

Balance Meals Website

Prego and still Kipping!

 

Having the added baby belly doesn't slow Kerri down one bit as she continues to do her warm ups with  full kipping pull ups.  You are one tough Little Diesel Kerri, and pregnant moms everywhere will be looking up to you. 

Announcement: Thanks to all of you for getting your envelopes back to us in a timely manner. 

Thursday

8 Turkish get ups

20 Wall Ball Situps

400m Run

4 • 3 • 2 Rounds

Cool Down 

Hollow Rocks 75 • 50 • 35

Advanced • Intermediate • Foundational
Scale to capabilities

 D.O.D

    

Subscribers may pick up your dinner in the CFT Frig. -- Enjoy!

Black and Blue Quesadillas and Mixed Greens w/Lime Vinaigrette

Balance Meals Website

Flyin' 50s

 

After 2 years of consistent CrossFit training Mike proclaims 50 yrs of age as the new 30.  Amazing work Mike!  It's not everyday that you run into a 50 year old man that can slam out these workouts like you.  It's never too late to achieve an incredible state of physical fitness. 

Benchmark Wednesday

"CINDY"

5 Pull ups

10 Push ups

15 Squats

As many rounds as you can in...

20 • 15 • 10 Minutes

Cool Down 

Stretch 5 min. or Row slow 3 min.

Advanced • Intermediate • Foundational
Scale to capabilities

 D.O.D

    

Subscribers may pick up your dinner in the CFT Frig. -- Enjoy!

Sunflower Seed Crusted - Orange Roughy and Green Beans w/Country Mustard and herbs.

Balance Meals Website

Pure Intensity!

 

Frank is so intense about his CrossFit training that just by mentioning the WOD in his presence causes him to conjure up pure CrossFit energy and direct it to his finger tips.  Pretty amazing Frank, just try not to zap anyone with your power finger ok?  It's great to have you join our team.

Tuesday WOD

Hang Power Snatch (Men 60%BW Women 50%BW mutant only)

Russian Choppers (only swing up to face level)

Do 1 hang power clean and 1 chopper during the first minute.  Do two hang power cleans and two choppers during the second minute so on as many minutes as you can.  Record how many rounds you completed, partial rounds don't count.  It starts off slow but quickly becomes intense. 

Cool Down 

Wall Walks 10 • 8 • 5

Advanced • Intermediate • Foundational
Scale to capabilities

 D.O.D

    

Subscribers may pick up your dinner in the CFT Frig. -- Enjoy!

Orange Beef and Broccoli

Balance Meals Website

2010 Qualifier Bound?

 

Our very own CFT Trainer Sandy ups her training intensity to a whole new level.  Could the reason possibly be a little sporting event May 2010 in Columbus?  Stay tuned for further results.  Sandy, don't keep us hanging too long.

Monday WOD

Farmer's Walk 100m

20 Push Press DB

Med. Ball Sprint 100m (pick up med. ball... sprint) 

20 Box Jumps

4 • 3 • 2 Rounds

Cool Down 

Jump rope 500 • 350 • 200

Advanced • Intermediate • Foundational
Scale to capabilities

 D.O.D

    

Subscribers may pick up your dinner in the CFT Frig. -- Enjoy!

Grilled Chicken Parmesean and Asparagus w/ roasted bell peppers

Balance Meals Website

Elbows high

Nalin has arrived. I've got the sense  (and my sense is pretty good) that this new athlete/trainee is going to make his mark big time.  He's serious and has the drive to make a major change in his life. Jumping into a high level workout from the start, he reminds me of myself. Kind of crazy in a great kind of way. Good to have you part of the team Nalin. When I said high elbows he knew what I meant.

Fryday WOD

5 Deadlifts (1.5 Body weight)

10 Dumbell Single Arm Split jerk (Alternate arms each time)

20 Pullups

30 Squats

Max round in 20 • 15 • 10 minutes

Cool Down 

Hollow Rocks 50 • 35 • 20

Mutant • Advanced • Intermediate • Foundational
Scale to capabilities

    

Subscribers may pick up your dinner in the CFT Frig. -- Enjoy!

Cranberry chicken with wild rice

Balance Meals Website

Walking his talk

Troy Christian wrestling coach Randy decided just talking to his wrestlers (and his sons) about being fit ready and healthy wasn't enough, he needed to do it too. Too many coaches today try lead by the example of their glory days "back when they were..._________".  That's what I respect about Randy, he's living out the value that real credibility comes from what you're doing today. Being a busy executive with a lot of travel, a husband, and a coach himself, Randy always finds the time to train CrossFit 3+ times a week.

P.S. The vote is in. Who's genes were most influential (Randy or Jill) in both sons being top tear wrestlers. The unanimous decision was, it had to be Jill (the energizer...cause she never quits).

Thanks Graham for using your CrossFit Games winnings by purchasing much needed, bumpers plates, ab mats and a great Rogue bar.

Thursday WOD

30 Sit-ups

20 Wall Ball Shots

10 Sumo-High Pulls

5 • 4 • 3 • 2 rounds

Record Time

Cool Down 

Weighted Dips 40 • 30 • 20

Mutant • Advanced • Intermediate • Foundational
Scale to capabilities

    

Subscribers may pick up your dinner in the CFT Frig. -- Enjoy!

Chili spiced pork and gingered broccoli with almonds

Balance Meals Website

The sweet reward

Riley gets his sweet reward after todays hot workout including 55 full cleans at 115 lbs. The reward isn't as much the water and rest after the workout. It's the knowing that he didn't quit, didn't shave reps, didn't slow down and pushed the the very end. At CrossFit Troy that's the sweet reward.

1 Rep Max Wednesday WOD

Deadlifts

Strict Press

Back Squat

3-2-1-1-1

Pick 2 of the above (3 if you have time)

Record max weight for each

Cool Down 

Run 1 mile • 800 meters • 400 meters

Advanced • Intermediate • Foundational
Scale to capabilities

    

100% return customers! Ask them why.

Subscribers may pick up your dinner in the CFT Frig. -- Enjoy!

Steak salad with creamy horseradish dressing

Balance Meals Website

Great CrossFit T-Shirts

While at the CrossFit Games I would occasionally snap an image of different T-shirt designs. There were hundreds of them, they were funny, inspirational, nasty, cool, professional, amature and profound. Just like our crossfit affiliates. All of them were varied expressions of why training crossfit evolks a dedication and love for the fitness art like nothing else.

Tuesday WOD

Full Cleans

Dips

Sit-ups (2x the reps each round)

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

Cool Down 

Row 2000 • 1500 • 1000 meters (moderate pace)

In increments of 500 meter segments with rest in between, rotate others in during your rest.

Advanced • Intermediate • Foundational
Scale to capabilities

    

100% return customers! Ask them why.

Subscribers may pick up your dinner in the CFT Frig. -- Enjoy!

Chicken with mushrooms and goat cheese sauce with asparagus

Balance Meals Website

The greatest honor

Last week Graham (one of our top performers) had his Josh time tied by his younger brother Gabe Spagnola. Gabe is one of our new up and comers and has the potential of being a National Games National competitor. As a coach and trainer, there is no greater joy and honor than to see those that you train, surpass you in their performance level. It can be said, trainer/coach is not a true success until his trainees exceed the coaches capabilities or accomplishments.

Wanted: We're preparing for growth. We are looking for someone to join the food prep team of Balanced Meals. This is a paid part time position. Contact Jason for more information.

If you weren't there. You missed it! See pictures of last Fridays BBQ  Photo album 

MUST SEE --  Diet, Inflamation and Disease Video -- Dr. Sears

Monday WOD

Thrusters

Handstand Push-Ups (Jackknife/Stinkbug/Strict Press substitutes)

Jump Rope 100

21-15-9 • 15-11-7 • 11-9-7 reps

Cool Down 

Strict Pull-Ups 40 • 25 • 15 reps

Advanced • Intermediate • Foundational
Scale to capabilities

    

100% return customers! Ask them why.

Subscribers may pick up your dinner in the CFT Frig. -- Enjoy!

CHICKEN CAPRI W/ ITALIAN GREEN BEANS

Balance Meals Website

Low Cholesterol Chic Magnet

Hey Mike,

I went to the doctor today to get the results of some lab tests. Great news! Since my last tests, my cholesterol is down 10%, my triglycerides are down 33% and my very bad cholesterol (VLDL) is down 39%. The major difference is that I have been doing Crossfit training for the last seven months. As a practical matter, this means that the doctor has reduced my blood pressure medicine by half, substituted a less potent (and fewer side effects) cholesterol medication, and eliminated one of my glucose medications entirely!

Crossfit cures what ails ya!

I appreciate so much all you have done for me.

Mel

MUST SEE --  Diet, Inflamation and Disease Video -- Dr. Sears

TODAY -- All Gyms BBQ (Creek • Heights • Troy) 
This Friday, At CrossFit Troy,  6:30 - ? pm (No 6:30pm class)

Food - Drink - Friends -  Every Second Counts - The Movie

B.Y.O.D (Bring your own drink, lawn chairs)

Announcement:  Starting this Saturday CFT will only have one class...instead of a 9:00am and a 10:00am class there will only be the 10:00am class.  Again, this is for Saturdays only.

Friday WOD

Teams of 3

10 Single Arm Power Snatch (alternate arms) each arm counts as 1

15 K2E

20 Jump Squats

15 • 10 • 5 minutes

Active rest up push-up plank till entire team is done. Rotate to next round only when all are done.

Record number rounds + number reps of incompleted round.

Cool Down 

Strict Press (max weight minimum reps per set 5)  40 • 25 • 15 reps

Advanced • Intermediate • Foundational
Scale to capabilities

    

Being received with rave reviews!

Subscribers may pick up your dinner in the CFT Frig. -- Enjoy!

JERK PORK W/ MANGO SALSA & VEGGIE RICE

Balance Meals Website

Monster in Training

 

Tim has learned how valuable it is to train with teammates.  He has spent the last year and a half doing CrossFit alone in his garage.  Although he has accomplished amazing things on his own,he has only begun to tap into his inner manimal.  Nice work Tim very impressive.

Check out Vince from CF Heights!
 

All Gyms BBQ (Creek • Heights • Troy)
This Friday, At CrossFit Troy,  6:30 - ? pm (No 6:30pm class)

Food - Drink - Friends -  Every Second Counts - The Movie

Sign up at the gym, bring something to share! B.Y.O.D (Bring your own drink, lawn chairs)

Announcement:  Starting this Saturday CFT will only have one class...instead of a 9:00am and a 10:00am class there will only be the 10:00am class.  Again, this is for Saturdays only.

Thursday WOD

10 Burpee Broad Jumps
20 Push ups

5 • 4 • 3 rounds

Cool Down 

Weighted Situps (hold weight on chest)  100 • 75 • 50 reps

Advanced • Intermediate • Foundational
Scale to capabilities

   

Subscribers may pick up your dinner in the CFT Frig. -- Enjoy!

JERK PORK W/ MANGO SALSA & VEGGIE RICE

Balance Meals Website

New Do

 

Gabe bravely experiments with new hair styles to see if it will help speed up his CrossFit game.  Here he tries the extreme Faux Hawk on for size hoping to shave a few seconds off his WOD.   

All Gyms BBQ (Creek • Heights • Troy)
This Friday, At CrossFit Troy,  6:30 - ? pm (No 6:30pm class)

Food - Drink - Friends -  Every Second Counts - The Movie

Sign up at the gym, bring something to share!

Announcement:  Starting this Saturday CFT will only have one class...instead of a 9:00am and a 10:00am class there will only be the 10:00am class.  Again, this is for Saturdays only.

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
Core Test 

Advanced • Intermediate • Foundational
Scale to capabilities

 

   

M.O.D. (Meal Of the Day)

CALDILLIO (SPICY SPANISH BEEF STEW) W/ SALAD

Subscribers may pick up your dinner in the CFT Frig. -- Enjoy!

Balance Meals Website

All Smiles

 

The best thing parents can do for their kids is to model wholeness, health and fitness. Thanks Jerry (right) and Michelle (not pictured) for leading the way in your family. you two have been a part of the CrossFit Troy community since the very beginning and it has been our pleasure to train with you.  CFT

All Gyms BBQ (Creek • Heights • Troy)
This Friday, At CrossFit Troy,  6:30 - ? pm (No 6:30pm class)

Food - Drink - Friends -  Every Second Counts - The Movie

Sign up at the gym, bring something to share!

Announcement:  Starting this Saturday CFT will only have one class...instead of a 9:00am and a 10:00am class there will only be the 10:00am class.  Again, this is for Saturdays only.

Tuesday WOD

Sumo Deadlift High Pulls (Same weight and bar for both)
Hang Power Clean & Press
Donkey Kicks

15-13-11-9-7-5-3-1

13-11-9-7-5-3-1

11-9-7-5-3-1

Cool Down 

Dead lift  30 • 30 • 30 reps...rest after every five reps and add weight.

Advanced • Intermediate • Foundational
Scale to capabilities

   

Subscribers may pick up your dinner in the CFT Frig. -- Enjoy!

Balance Meals Website

Team Pose

 

The 4:30 class finishes up another great WOD and still is able to find the time to pose for a group show.  You guys look good, all of the hard work is really starting to show. 

All Gyms BBQ (Creek • Heights • Troy)
This Friday, At CrossFit Troy,  6:30 - ? pm (No 6:30pm class)

Food - Drink - Friends -  Every Second Counts - The Movie

Sign up at the gym, bring something to share!

 Monday WOD 

10 Left Arm Thrusters

10 Left Arm Russian Choppers

10 Left Leg Lunges (hold weight in left hand) 

Run 400 • 400 • 200

10 Right Arm Thrusters 

10 Right Arm Russian Choppers

10 Right Leg Lunges (hold weight in right hand)

Jump Rope 100 • 75 • 50

4 • 3 • 2 Rounds

Cool Down 

Give yourself a pat on the back for finishing.

Advanced • Intermediate • Foundational
Scale to capabilities

   

Subscribers may pick up your dinner in the CFT Frig. -- Enjoy!

Balance Meals Website

Only One Way

One of our newest athletes Matt has tried all the other alternatives. The conclusion he's come to is there is only one way. The road of hard work, done consistently with a no fail environment like the one that we are all a part of. We've all got your back Matt! Keep working the way you've been these last couple weeks. We will succeed together.

Friday WOD 

5 Full Cleans (Men 135 / Women 85)

15 Pull-Ups

20 Clapping Push-Ups

Record Number rounds in 15 • 12 • 10 minutes

Cool Down 

Run (1 mile • 800 m • 400 m)

Advanced • Intermediate • Foundational
Scale to capabilities

All Gyms Bargecue (Creek • Height • Troy)

Next Friday, At CrossFit Troy,  6:30 - ? pm

Food - Drink - Friends -  Every Second Counts - The Movie

Sign up at the gym, bring something to share!

  

D.O.D. (Dinner Of the Day)

Portabella Pizza W/ Green Salad

Subscribers may pick up your dinner in the CFT Frig. -- Enjoy!

Balance Meals Website

Marty and Kim tag team

Marty and Kim just joined us this month. They come in together, train together and are going to blow the lid off their wildest expectations as to the level of fitness they will achieve together. Marty shows her very clean body position as she does her first deadlift in a WOD. Kim's in the back... well... we'll wait for another picture to talk about what she's doing.

Thursday WOD 

20 Wall balls

100 Meter Run

20 Weighted Lunges

100 Meter Run

20 Burpees

100 Meter Run

3 • 2 • 1 Rounds

Cool Down 

Wall Ball Sit-ups (100 • 75 • 50 reps)

Advanced • Intermediate • Foundational
Scale to capabilities

  

Dinner of the day

Pecan Crusted Whitefish W/Dijon Mustard Veggie Medley

Subscribers may pick up your dinner in the CFT Frig. -- Enjoy!

Balance Meals Website

One of many new faces

Sometimes our new trainees come to us completely deconditioned and sometimes they come as active CrossFitters with a Level 1 certification. Welcome Mike to the gym its always great to serve our military to be as fit and capable as they can possibly be.

Wednesday Benchmark WOD 

"Diane"

Deadlift (M:225, W:185)

Handstand Push-Ups (Substitute Strict Press)

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

Cool Down 

Ring Dips (50 • 35 • 20 reps)

Wall Ball Sit-ups (100 • 75 • 50 reps)

Advanced • Intermediate • Foundational
Scale to capabilities

  

Dinner of the day

Chicken Primavera W/ Wheat Pasta

Subscribers may pick up your dinner in the CFT Frig. -- Enjoy!

Balance Meals Website

The Essence

It was spotted at the early morning session today. Very few have actually seen it with their own eyes, but we caught its otherworldly glow on camera. The CrossFit Essence. Those that were there, said its appearance came with the screams of all the athletes it has motivated to go beyond their physical and psychological limitations (or was that ACDC?). So over whelming is its influence it will cause the mere mortal trainee to fear nothing else, drive them to return daily, and through their tears...like it. Others it chases away in horror to never experience the riches of higher levels of fitness.

Tuesday WOD

(Start in waves of 4, 3 minutes apart)

500 • 350 • 250 m Row

50 • 35 • 25 Pull-ups

50 • 35 • 25 Kettle Bell Swings

50 • 35 • 25 Thrusters

400 • 400 • 200 Run

(Do not move on to next element until reps complete)

Cool Down 

Wall Walks (substite Donkee Kicks 50 • 35 • 20 reps)

15 • 10 • 5

Advanced • Intermediate • Foundational
Scale to capabilities

 

Dinner of the day

Stuffed Green Peppers W/ Green Beans Almondine

Subscribers may pick up your dinner in the CFT Frig. -- Enjoy!

Balance Meals Website

Ab-normous

Sandy sports a nice L-Hold on the rings. The cool down of a cumulative 2 minutes of L holds is no joke.

Monday WOD - big speed

Push-Press
K2E
Box Jumps

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

Cool Down 

Overhead Snatch Squat (Max load for reps min 5 per set)

30 • 20 • 10

Advanced • Intermediate • Foundational
Scale to capabilities

 

Dinner of the day

Rosemary Chicken W/Balsamic Roasted Broccoli

Subscribers may pick up your dinner in the CFT Frig. Monday -- Enjoy!

Balance Meals Website