CrossFit

Stacys "little friend"

Sometimes when people walk in the gym in their work attire, I don't even recognize them. Stacy was no exception when she came in while still on duty. I don't think I'll see Stacy the same way after I meeting the little friend she keeps by her side. We're all proud to be a part of preparing Stacy for any eventuality on or off duty. Thanks Stacy for what you do.

Workout now posted. Get more information now!

Thursday WOD

5 Burpees

15 Ring Dips

5 Burpees

15 K2E

5 Burpees

15 Push-ups

5 • 4 • 3 • 2  Rounds for time

Cool Down 

Buddy Tire Flip

Two athletes alternate flipping back and forth 25 • 20 • 15 • 10

Mutant • Advanced • Intermediate • Foundational
Scale to capabilities

    

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

Black and blue steak salad

Balance Meals Website

Bowing down

One of the training teams bows down in reverence to the golden kettlebell. So little, so unable to do anything, yet has the ability to crush all of us... just by being.

Workout now posted. Get more information now!

Wednesday Benchmark WOD

"Diane"

Deadlifts (225 / 185)

Handstand Push-ups

21-15 -9  • 15-11-9  • 11-9-7

Cool Down 

Row 1500  • 1000 • 500 meters

To be done 500m at a time with another rower (or 2) jumping in between.

Advanced • Intermediate • Foundational
Scale to capabilities

    

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

Spiced pork chops with butternut squash and spicy ginger couscous

Balance Meals Website

Making us all better

Congratulations to our newly certified trainers. From CrossFit Heights Nick and Tim and From CrossFit Troy Frank and Amanda. We are looking forward to putting everyone into action right away. Also were looking forward to all the new energy, ideas and learning you're all bringing back to help make us all better.

Get more information now!

Tuesday WOD

5 Thrusters 

7 Hang Power Cleans

10 Sumo Deadlift High Pull

Prescribed weights: Men 95# / Women 65# 

10 • 8 • 6 • 4 rounds

Cool Down 

Weighted Sit-ups 100 • 75 • 50 reps

Mutant • Advanced • Intermediate • Foundational
Scale to capabilities

    

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

White fish with lemon pesto and zucchini and red bell pepper with corn

Balance Meals Website

Hardest Worker Recognition

AJ Furrow, one of THS top endurance runners a few years ago, has been slugging his way through his first couple months of CrossFit Training. And it has not been easy. Unlike most new CFT athletes, AJ is not wanting to work his way up gradually to our advanced level workouts. He's been full go, all red since the beginning. Insisting on full reps and usually full prescribed weight. Of course that has come with a price. Severe humbling, pain, and suffering. Taking on so much so quick is not usually recommended but there are always exceptions.

I don't think I've seen anyone at CFT work harder as they entered into our training program.

Get more information now!

Monday WOD

10 Handstand Push-ups (Jack Knife PU / Stink Bug PU / Strict Press as substitutes)

20 Wall Balls

30 Squats

Max Rounds in 15 • 10 • 6 minutes

Cool Down 

Pull-ups 50 • 35 • 20

Mutant • Advanced • Intermediate • Foundational
Scale to capabilities

    

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

Chicken chili and green salad

Balance Meals Website

Looking Back at CFT History

 

Sometimes it's crazy to think about how things change so much so fast! These pictures aren't even a year old yet (Nov. 2008).  And to those Crossfitters who were there to help us move...thanks again, you know who you are.

Sign up at the gym tomorrow for the Oct 3rd Special WOD. Make sure you have a nickname. Every good fighter has one.

Get more information now!

Fryday WOD

TGU 20 • 15 • 10
Run 800m • 600m • 400m
Punch Walks 60 • 45 • 30 (L arm + R arm= 2 reps)

Run 800m • 600m • 400m
Squats 100 • 75 • 50

Run 800m • 600m • 400m

Cool Down 

Med. Ball Sit ups (not wall ball sit ups) 60 • 40 • 30

Advanced • Intermediate • Foundational
Scale to capabilities

    

D.O.D.

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

Stuffed Pepers with green beans.

Balance Meals Website

Major Milestone

Heather has been making some very impressive gains in her CrossFit ability.  She did her very first non modified benchmark workout WITH kipping pull ups included!  Oh and I almost forgot to mention that its only her third week of training CrossFit!  Heather, you are a lady firebreather in the making. 

Sign up at the gym tomorrow for the Oct 3rd Special WOD. Make sure you have a nickname. Every good fighter has one.

Get more information now!

Thursday WOD

DB Hang Power Cleans

Dips

Push ups

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

Cool Down 

Sots Press (go extremely light) 30 • 25 • 20

Advanced • Intermediate • Foundational
Scale to capabilities

    

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

Grilled Chicken with Rustic Mustard Cream and Pan-Roasted Tomatoes with Herbs

Balance Meals Website

The Watchful Eye

 Sandy and Kevin figure out the right color of band for his assisted dips.  Sandy is one of the many trainers at CrossFit Troy that is always present, keeping forms looking good and intensity high.  Excellent work Kevin, I'm noticing your band is getting smaller!  You're almost at your full body weight in a dip.  Outstanding progress. 

Sign up at the gym tomorrow for the Oct 3rd Special WOD. Make sure you have a nickname. Every good fighter has one.

Get more information now!

WOD

Benchmark Wednesday

HELEN

Check Your Performance For your last Helen time.

400m 400m 400m 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

Core Test...Mutant: Feet on wall, push up plank position

    

D.O.D.

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

Curried Pork and Chai Rice

Balance Meals Website

Team Tough

Congratulation Matt Forshee!

Note from Matt:
Attached is a picture of my daughter Rachel and I after last Saturday's USAF Marathon at Wright-Pat. We ended up running the full marathon as a training run in preparation for a November marathon in Indy. We'll also do another "training" marathon in October. Our goal is to ultimately run a time that qualifies us for the Boston Marathon -- might not be quite there by November, but will for sure next spring. I've only run long twice since last April, but I think the CrossFit training helped me stay strong through mile 18 and then helped me with the physical and mental toughness to finish the other 8.2 miles. I know with several more months of CrossFit under my belt and integrating it into my marathon training, I'll be able improve significantly and keep up the running for a long time. Thanks again for the coaching and encouragement.

Matt, you are a total beast, I can't believe you were able to grind out that 26 miles with minimal running training!

Check out CrossFitHeights Anatomy 101

Sign up at the gym tomorrow for the Oct 3rd Special WOD. Make sure you have a nickname. Every good fighter has one.

Get more information now!

Tuesday WOD

10 1-arm alternating DB lunges

20 Push Press (Bar)

30 Dead lifts (use push press bar, yes it will be light)

40 Sit ups

3   •  2  •  1  Rounds

Cool Down 

Sledge hammer swings 50 • 40 • 40

Advanced • Intermediate • Foundational
Scale to capabilities

    

D.O.D.

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

Curried Pork and Chai Rice

Balance Meals Website

Perfect Lunge

Christine holds excellent form during Friday's weighted lunges.  Keep going strong Christine, you are making huge improvements.  Way to get that knee nice and low.

Sign up at the gym tomorrow for the Oct 3rd Special WOD. Make sure you have a nickname. Every good fighter has one.

Get more information now!

Monday WOD

Pull ups

Burpee Box Jumps

(Get it done any way possible)

100 • 75 •  55  •  35  Reps

Cool Down 

Jump Rope or Double unders  500 • 350 • 200

Advanced • Intermediate • Foundational
Scale to capabilities

    

D.O.D.

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

Chicken Caesar Salad

Balance Meals Website

Franks new habit

Franks been working on a new dipping habit. There is simply nothing better for overall tricep, peck, back and core strength than the ring dip. This is one habit that will serve you well Frank.

Sign up at the gym tomorrow for the Oct 3rd Special WOD. Make sure you have a nickname. Every good fighter has one.

Get more information now!

Friday WOD

15 Push Press

10 Sumo High Pull

5 Weighted Lunges (5 Each Leg)

(Same Weight/Bar for all)

4   •  3  •  2  Rounds

Cool Down 

Run  1 mile • 800 m • 400 m

Advanced • Intermediate • Foundational
Scale to capabilities

    

D.O.D.

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

Portabella Pizzas and Green Salad

Balance Meals Website

Rowdy celebrates his baseline completion

After his completion of his 3 session Foundations Series, every new CrossFit Troy trainee completes the Baseline WOD. Being his first full WOD, it's a celebration to complete. Way to go Rowdy!

See Video Interview with a triatholite  .mov  I .wmv

Get more information now!

Thursday WOD

10 Back Squat  (135 / 95)

15 KB Swing

20 Weighted Sit-ups

100 Jump Ropes

4   •  3  •  2  Rounds

Cool Down 

Weighted Strict Pull-ups 20 • 15 • 10

Advanced • Intermediate • Foundational
Scale to capabilities

    

D.O.D.

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

Tequila-infused chicken with almond asparagus

Balance Meals Website

Alexis is committed to being in the best condition she can be for her baby. With 2 more months to go she's carefully working her way through her WODs. Keep the heart rate at a safe level, keep your form perfect and keep moving.

Get more information now!

Wednesday Benchmark WOD

"JT"

Handstand Push-ups (Strict Press/Stink Bug PU)

Ring Dips

Push-ups

21-15-9  •  15-11-7  •  11-9-7  Reps

Cool Down 

Reverse Burpees 20 • 12 • 8

Advanced • Intermediate • Foundational
Scale to capabilities

    

D.O.D.

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

Honey basted salmon with roasted green beans and onions

Balance Meals Website

Studly and Studious

Ok not exactly the look were used to seeing around the gym, but Josh establishes his own style. Josh is off to a great start as he finished up his first month of training. Before long tough guys in CrossFits everywhere will be ripping their shirts off in the forth round and putting on their granny glasses all because of Josh.

Tuesday WOD

Power Clean, Thruster, Warrior Burpee  = 1 rep

(No dropping the bar after Thruster)

40  •  30  •  20  Reps

Cool Down 

Hollow Rocks 50 • 35 • 20

Advanced • Intermediate • Foundational
Scale to capabilities

    

D.O.D.

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

Mushroom-Herb Chicken with Cauliflower and broccoli

Balance Meals Website

The Troy Bruins Hockey Foundations

Graham Spagnola puts the Troy Bruins Hockey team through their paces. What better place to train some of the best of the best young Hockey players than at CFT. Nice job fellas on your first introductory WOD, especially since you had just finished being on the ice. We're proud to have the opportunity to be your strength and conditioning partner.

Monday WOD

10 OHS (Overhead Squat)

10 + 10 Pull-Ups/K2E (alternate every other 1, 10 of each)

10 Box Jump

5  •  4  •  3  •  2  Rounds

Cool Down 

Wall Walks 12 • 8 • 6

Advanced • Intermediate • Foundational
Scale to capabilities

    

D.O.D.

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

Smoked Sausage-and-Vegetable Pile-up

Balance Meals Website

Extra Credit

 

Nalin stays after class to get just a little extra work in before its time to go.  Keep working his hard Nalin and you will become a force to be reconed with.

Friday WOD

Run 800m • 600m • 400m (Start only)
xxxxxxxxxxxxxxxxxxxxxxx

Deadlift Bodyweight

Push Jerk

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

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Run 800m • 600m • 400m (End only)

Cool Down 

Weighted Push ups 40 • 30 • 20 -or-

Full Snatch Practice. Stay light especially if you aren't too familiar with a full snatch.

Advanced • Intermediate • Foundational
Scale to capabilities

    

D.O.D.

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

Grilled tuna steaks with cucumber pickled ginger relish and snow peas.

Balance Meals Website

Month of Red

 

Jayson Hughes finished the month of August with all red boxes for the month. For those not from CFT, that means Jayson trained at least 5 times a week every week of the month. Every athlete at CFT has those measurables tracked and posted publicly. 

The Engagement Percentage This is the most important number we look at for the effectiveness of our training community as a whole. It's the percentage of our customers that are training 3 days a week or more. Last week the men of CFT hit 75%!

The statistic other gyms don't want you to know. The shockingly low percentage of their paying customers that are actually showing up on a consistent bases. Chances are, they don't even track that number. Basically, if you pay (Contract included) gym owners are happy. All they need is a small group of hard bodies they can use for advertising, to entice more people to pay who also won't show up. Sad.

Thanks Jayson for being a positive role model of consistency and commitment for all of us.

Thursday

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

10 DB Squats (same set as plank rows)

15 Donkey Kicks

As many rounds as you can in...

15 • 12 • 10 Minutes

Cool Down 

Run 1 Mile • 3/4 Mile • 1/2 Mile

Advanced • Intermediate • Foundational
Scale to capabilities

 D.O.D

    

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

Cumin seared chicken with pineapple mint salsa and coconu almond rice.

Balance Meals Website

Pure Determination

 

Mark displays his unshakable determination by refusing to allow his form to slip.  Mark's journey through the past few months of his CrossFit training have been full of one achievement after another.  From not being able to do more than one or two pushups to watching him crank out sets of ten.  However, what I have noticed the most are his improvements in form.  Here he is pictured racking the bar on his shoulders instead of just simply holding the bar in his hands.  This has not been easy for Mark due to his extreme lack of flexability, but through some extensive stretching he's finally able to make things work and look good.  Congrats Mark!  you are our inspiration for the day.

Wednesday Benchmark WOD

"Grace"

30 Clean & Jerks (Men 135 / Women 95)

Cool Down 

Burpee Broad Jumps and Dips (Break up as needed)
40 • 30 • 20 reps of each

Advanced • Intermediate • Foundational
Scale to capabilities

D.O.D

    

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

Mustard molasses flank steak with sweet potatoes and orange-thyme butter

Balance Meals Website

Suspicious?

 

Suspect: Frank Green

Suspicious of: Being a spy from the planet Krypton

Reason:  Putting up an incredibly sick Murph time (straight through).  Monday, as you all know, we did Murph.  Congrats to all of you who made it through, especially to those of you who did it for the first time.  Most of us would have been happy just with getting it done in under an hour.  Frank did it in just 29:53.  Frank you are truly a manimal!

Another thought to consider is Frank's Aug. 24th picture where he was flashing around his lazer finger with a menacing look!  I say spy from Krypton.

 

Tuesday WOD

Box Jumps

Double Unders (Triple number of regular jumps)

Choppers

Situps

21-15-11-9 • 21-15-9 • 15-11-9 Reps

Cool Down

Farmer's Walk
 700m • 500m • 300m 

Advanced • Intermediate • Foundational
Scale to capabilities

D.O.D (Dinner Of the Day)

    

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

Balsamic chicken with roasted tomatoes and mushroom and zucchini orzo

Balance Meals Website

Where trainers come to be trained

Heather is a face you'll all be seeing more of. She's a trainer, former college poll vaulter and triathlete, and has been training CrossFit with her track teams. Great to have you on the team Heather.

Labor Day (This Monday) WOD 12:00 ONLY: W.O.D. MURPH!!!

Fight For A Friend Fundraiser - Oct. 3rd Buddy Workout at CF Heights

Friday WOD

Row 500 (start groups in waves)

Front Squats (Men 135# / Women 95#)

Pull-ups (Chest to bar)

Run 400

21-15-9 • 15-11-7 • 11-9-7 Reps

Cool Down

Wheelbarrow Walks (With Partner, 40 feet/walk)
7 walks • 5 walks • 3 walks

Mutant • Advanced • Intermediate • Foundational
Scale to capabilities

D.O.D (Dinner Of the Day)

    

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

Sherried Pineapple Pork Loin w/ Red Cabbage and Carrot Slaw

Balance Meals Website

That first full kipping pull-up

Everyone remembers their first time... first bike ride, first kiss, first kipping pull-up. Congratulations Stacy on your achievement. Your first unassisted, chin above the bar, kipping pull-up. What makes it so sweet is how hard you've worked to get there. Now you can start REALLY crushing those WODS.

Labor Day (This Monday) WOD 12:00 ONLY: W.O.D. MURPH!!!

Fight For A Friend Fundraiser - Oct. 3rd Buddy Workout at CF Heights

Bodyweight Thursday WOD

30 Air Squats

20 K2E

10 Dive Bombers (back by popular demand)

5 • 4 • 3 • 2 Rounds

Cool Down 

Handstand Push-ups (substitute strict press/stink bugs)
40 • 30 • 20 reps

Mutant • Advanced • Intermediate • Foundational
Scale to capabilities

D.O.D (Dinner Of the Day)

    

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

Salsa Meatloaf w/ Green Beans and Herbs

Balance Meals Website

Chipping away at a tough task

The team cranks their way down the line of this weeks chipper workout. This kind of workout is as much mental as it is physical. High reps (50) and many elements to work through. Next time someone hands you any kind of challenge that seems to have no end. Just remember the chipper workout, take them one at a time, and know each little "chip" brings you closer to completion. Don't look at the end, just look at the next chip.

Wednesday Benchmark WOD

"Elizabeth"

Cleans (Men 135 / Women 95)

Ring Dips

21-15-9 (everyone does the same reps)

Cool Down 

Med Ball Sit-ups
100 • 75 • 50 reps

Advanced • Intermediate • Foundational
Scale to capabilities

D.O.D

    

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

Grilled Salmon and Grapefruit salad w/ orange vinaigrette

Balance Meals Website