CrossFit

Guess Who

 

The winner of the scariest mask award goes to this person.  If anyone can guess who is wearing this grotesque latex monster mask wins the honor of striking its image off the web page once and for all.  No ideas?  Look for them at the Halloween party tonight and make your bets but be careful, the last group of people who saw it in person ended up like this...

 

Announcements:

Don't forget about the Halloween party tonight from 6 pm until whenever All Gyms Ultimate Halloween Party No costume required but wear em' if you got em'

To better serve all you Crossfitters.  Schedule and class format change weeknights only. 45 min. long classes.  Begins Monday November 2nd

4:15-5:00 pm

5:00-5:45pm

5:45-6:30pm

6:30-7:15pm

 
 Team Saturday WOD

500 Mountain Men

3000m Row

100 Burpees

100 Broad Jumps

150 Hollow Rocks

As a team of 3 get it done any way possible.  Think of it like a bunch of workers building a house.  Different people work at different things.  There are no set rules or reps.  Decide as a team how you want to do it.

Cool Down

70m sprints

6 - 5 -4

Advanced • Intermediate • Foundational

Scale to capabilities

Miracle on Peters Rd. St.

 
 
 
Pictured  above are three of the four people who got their very first muscle up ever today!  Matt, Frank, Matt, and Nalin (not pictured) all discoverd a very special cue that makes anyone who can do a C2B pull up and a ring dip, able to do a muscle up.  And no it wasn't discussed at the level 1 cert. or even the gymnastics cert. for that matter.  This is exclusive CFT information.  The main thing you have to think about is...well, I guess you'll just have to come into the gym to find out.

Announcements:

Don't forget about the Halloween party this Saturday from 6 pm until whenever All Gyms Ultimate Halloween Party 

To better serve all you Crossfitters.  Schedule and class format change weeknights only. 45 min. long classes.  Begins Monday November 2nd

4:15-5:00 pm

5:00-5:45pm

5:45-6:30pm

6:30-7:15pm

Friday's WOD

15 Power Snatch

15 Push Press

15 Deadlifts

15 Floor Wipers

(use 1/2 Body Weight)

5-4-3-2 Rounds

Cool Down

Wall Sit

2 min-1.5 min-1 min

Advanced • Intermediate • Foundational

Scale to capabilities

They Keep Comin' In!

Randy is one of our newest recruits at CrossFit Troy.  He is already showing that he has what it takes to be CrossFit tough.  Here he is doing wall balls for the first time demonstrating that he is a fast learner and also that he is hungry for fitness.  Thanks for sending Randy our way Leib, your the man.

Thursday Body Weight Blast
This workout is to help us recover from the wrath of Karen.

10 Burpee Pull ups

20 Box Jumps

30 Push ups

40 Sit ups

50 Double unders (or triple number of regular jumps)

3-2-1 Rounds

Cool Down

H2H Choppers

50 reps everyone

Advanced • Intermediate • Foundational

Scale to capabilities

Look at Mary Jo Go!

 
Mary Jo (age 73) cranks out 100 jumps with ease.  Not bad for someone who, two years ago, couldn't get up out of a squat.  You have made some amazing progress Mary Jo and are a true figure of encouragement to all the seniors out there who want to live a better quality of life but don't have the belief that it's possible.  Another amazing fact about this grandma is that she and her husband Ted (Age 76) have been training CrossFit consistently for as long as or longer than anyone else at all three of our gyms!  Next month will mark their two year CrossFit Anniversary. 

Also don't forget about the Halloween party this Saturday night!

 All Gyms Ultimate Halloween Party 

Benchmark Wednesday

"Karen"

Wall Ball Shots 

Men 20lb Women 14lb unmodified.

150 • 100 • 75

Cool Down

TGU 20 • 20 • 10

Advanced • Intermediate • Foundational

Scale to capabilities

Sunday School is in Session

 
Nalin works on his split jerks Sunday under Brandon's watchful eye.  If you ever have something you feel that needs a little more help than just our pre WOD skills session then Sunday is your day!  Problems with the kip or don't feel like your O lifts are up to par...we now have a day for you.  Sundays are not for skills alone come in and help design a WOD on the spot if you don't feel like going over skills or lifting heavy.

(Good Article)

For women worried that lifting weights will "bulk them up".

 All Gyms Ultimate Halloween Party 

Tuesday WOD

7 Pull Ups C2B

7 Ring Dips

7 Power Cleans (Men 3/4 BW Women 1/2)

7 Front Squats (Men 3/4 BW Women 1/2)

6-5-4-3 Rounds

Cool Down

Core test

Advanced • Intermediate • Foundational

Scale to capabilities

Floor Wiper Frenzy

Tim get's serious with his floor wipers Friday.  Keep pushing Tim, you are becoming more of a beast every month.  Another good workout that you can do to work these same muscle groups is raking leaves.  If anyone would like to come over to my house and rake my yard for time just let me know.  We can call it "Rake Graham's yard frenzy."

All Gyms Ultimate Halloween Party

Mondays WOD

75 PUSH PRESSES

Men 95lbs. / Women 65lbs.  Unmodified
If you "Stop" during the first 25 you have to Row 250 Meters. After that, every time you put the bar on the ground you have to Row 250 meters. If you don't have enough rowers substitute with 25 SDHP @ 45 lbs for men and 30 lbs for women.

Record time and how many times you had to put the bar down.

Cool Down

Full Ceans 30-30-20

Strict Pull ups 30-30-20

Advanced • Intermediate • Foundational

Scale to capabilities

Pushing with the blood rushin

Some CFT ladies work their inverted press push-ups. _ _ _ _ _ does the stink bug (for obvious reasons) and _ _ _ the Jack knife push-up. My wife has informed me to never show womens b_ _ _s on the blog. So you can fill in the blanks. The next step the evolution would be an actual handstand push-up.

Friday

"Tabata This"

Lunges (one leg = 1 rep) Paratroopers (Jumping lunges, knee touches ground)

Power Cleans (65/95) (75/115)

Donkee Kicks

20 seconds active, 10 seconds rest

8 • 6 • 4 rounds each

Record total of lowest rep set for each element

Cool Down

Windshield wipers (Bar bench press position) 25 • 15 • 10

Advanced • Intermediate • Foundational

Scale to capabilities

Bella's not second class

You might have noticed Bella has been tied up just outside the gym. Seems that some of our CrossFitters have dog allergies, so his licks in the face during stretching sessions aren't so exciting for everyone. Sorry Bella. But there's always a place for you here... even if it is tied up outside looking in.

When we started CFT it was with several guiding values. One of them was accessibility.This means how hard is it for new people to enter into our community, a lot goes into making this happen. Our athletes fall into 3 categories. The gifted, the average, and those that have had to work hard every step of the way. 

The gifted, they're easy. Show them once, correct them occasionally, push them and they excel. The average is where most of our athletes are. For them CrossFit is an opportunity to for many, the very first time in their lives, to achieve a higher level of fitness than 99% of their peers, and that's a great thing to see. 

For those that have always lagged behind, these are the ones I have the greatest respect for. It's easy to work hard when you're gifted, but it requires an extra dose of character to persevere in the absence of quick gains and the attention that comes regular successes. It's for these unsung hero's that CrossFit holds its greatest opportunity, and any high caliber trainer, the ultimate badge of honor.

"Your deficiency is your greatest opportunity." Kurt Haun of Outward Bound

Thursday

3 Deadlifts (65% max)

5 Burpees/Box Jumps

7 DB Power Snatch 

8 • 6 • 4

Cool Down

Strict Press 40 • 30 • 20

Advanced • Intermediate • Foundational

Scale to capabilities

Building the Foundation

Sue finishes up her second foundations session where she works on maximizing her range of motion on all basic human movements. She's working on her need to finish that last bit of elbow extension on her push press. Elbows almost there. Great to have you with us Sue.

 All Gyms Ultimate Halloween Party 

Wednesday Benchmark WOD

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

"Danial"

50 Pull-ups (35 • 25 reps)

400 Meter Run (400 • 200 m)

21 Thrusters (M 95# / F 75#) (15 • 11 reps)

800 Meter Run (400 • 200 m)

21 Thrusters (M 95# / F 75#) (15 • 11 reps)

400 Meter Run (400 • 200 m)

50 Pull-ups (35 • 25 reps)

Cool Down

Deadlifts (Max weight)

10 reps

Advanced • Intermediate • Foundational

Scale to capabilities

The Big Jump

Chip and Gwen take a big jump together. Don't worry Chip, I blurred the belly to alleviate your concerns:) There's nothing better than seeing husbands and wives working out together.

 All Gyms Ultimate Halloween Party 

Tuesday WOD

K2E (T2B)

Kettlebell Swings (Flip and Catch)

Inverted Press (Handstand Push-ups)

21-15-9 • 15-11-7 • 11-9-5

Jump Rope

100 Double Unders • 200 Jumps • 100 Jumps • 50 reps

Mutant • Advanced • Intermediate • Foundational

Scale to capabilities

A challenge taken

We were out of Medballs with the exception of a homemade monster aptly named "BAMF" (our custom made med ball weighing 49.6 lbs.). I dropped it at Gabes feet. Honestly, I didn't expect him to take me seriously, but Gabe pick it up without a word, and did the entire wall ball workout with it. Setting no speed records, but finished successfully. Gabe Spagnola, preparing for any eventuality.

 All Gyms Ultimate Halloween Party 

Monday WOD

Thrusters (Men 75% BW, Women 65% BW)

Dips / Ring Dips

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

Cool Down

2 Miles • 1 Mile • 800 Meters • 400 Meters

Mutant • Advanced • Intermediate • Foundational

Scale to capabilities

Furrow Fury

 
When Steve first heard about CrossFit all he knew was what his son A.J. had told him.  I'm sure he heard that it was by far the toughest workout in existence and most of the time you are left on the floor clutching your knees in fetal position.  Steve put this aside and not only came in but he brought his wife Stefanie with him.  This all took place more than a month ago and the whole Furrow family hasn't missed a beat.  They really are one of the most dedicated families here at CrossFit Troy.  Thank guys it's a pleasure to train you.    

 

Halloween Party October 31st.  Come dressed up as a Super Hero that you yourself have invented or, if you have to, come as a pre-existing Super Hero.  The decorations are going to be totally crazy you won't want to miss it.  (Thanks Janis for giving us a huge hand on the party decor). 

Team Saturday

Get in teams of 3

3 Bear Cycles

Row 250 m

25 Weighted Situps

4 • 3• 2  Rounds

Cool Down

Hollow rocks 100 • 80 • 60

Advanced • Intermediate • Foundational
Scale to capabilities

Jackie times 2?

Marty and Kim crank out their very first Jackie...and love it!  This picture was taken at the very beginning of their row so you can bet the smiles lasted only a few more minutes.  Way to go you two, you handled a tough workout and managed to keep up your intensities, excellent work.

On another note, Amanda Hughes pictured back far right wasn't quite happy with her Jackie time so (and i'm not kidding) she did it again only ten minutes after completing it the first time and PRd by one second!  Looks like someone might be training for the CrossFit 2010 CrossFit Troy affiliate cup team.?!?!  That is what we like to see.  Keep training hard Amanda.

All Gyms Ultimate Halloween Party 

Friday WOD

10 Two-handed DB Choppers (one in each hand hammer grip russian style)

10 DB Push Press 

10 Mountain Men (L Leg + R Leg =1 rep)

10 DB Push ups

10 Plank Rows (L arm + R arm = 2 reps)

10 DB Hang Power Cleans

keep your hands on the dumbbells the whole time, even while doing push ups.  Mutant use 1/2 BW

8 • 6 • 4  Rounds

Option #2 (available at 5:30 pm only)

Strict Press 1-1-1-1-1
Push Press  3-3-3-3-3
Push Jerks  5-5-5-5-5

Add weight after every single set.  Take advantage of the racks and go hard on this one! 

Advanced • Intermediate • Foundational

Scale to capabilities

Save the Kittens! Don't miss your workout.

We've done a little research on what would happen if too many people missed their three days a week training minumum.  Sadly we discovered that when a crossfitter misses their workout, small little chocolate monsters come down from the heavens and eat kittens.  So save a kitten! Make your three day a week commitment.   

 

Halloween Party October 31st.  Come dressed up as a Super Hero that you yourself have invented or, if you have to, come as a pre-existing Super Hero.  The decorations are going to be totally crazy you won't want to miss it.  (Thanks Janis for giving us a huge hand on the party decor). 

Thursday

Back Squats 3/4 BW (same weight same bar for lunges)

Weighted Lunges (L leg + R leg = 2 reps)

K2E

Pull ups C2B

21-15-11-9 • 15-11-9-7• 11-9-7-5

Cool Down

Bare Bar Full Snatch 20 • 20 • 20

Advanced • Intermediate • Foundational
Scale to capabilities

Look of the Firebreather

 
Whenever you are in the middle of a workout and you stop to catch a few lifesaving breaths, have you ever taken a look around the gym at the different expressions on people's faces?  Sometimes you see someone manage to be smiling, and others with looks of panic.  Every once in while you catch the look of a firebreather.  Mike Flahrety pictured here has that exact look.  Mike, way to up bar on the rest of the gym and help beef up competition.

WOD

Benchmark Wednesday

Check Your Performance For your last Jackie time.

"Jackie"

Row         1000m 750m 500m 
Thrusters   50      35      25
Pull-ups      21      21     15

One time through.  We will have to work in multiple heats, 4 people at a time.

Men use 45lb bar /Women use 30lb bar (yes this is total weight) 

Option #2 (available at 5:30 pm only)

"DT" Heroes workout

12 Dead Lifts
9 Hang Power Cleans
6 Push Jerks

 Unmodified weight 155 lbs for men and 105 lbs for women

5 • 4 • 3 rounds

Cool Down
Weighted Push ups 40 30 20

Advanced • Intermediate • Foundational
Scale to capabilities

A Picture is Worth a Thousand Words

 
Christina, who is one of CrossFit Troy's toughest female athletes, shows what an intense experience the Fight for a Friend buddy workout was. I think that everyone who was there grinding through that workout with their partner can just take one look at Christina's face and remember what a beat down we all shared that day.  We know what that look feels like.  Only a true Crossfitter would call a cookout mixed with a grueling workout that leaves you on the floor, normal and fun.

Halloween Party October 31st.  Come dressed up as a Super Hero that you yourself have invented.  The decorations are going to be totally crazy you won't want to miss it.  (Thanks Janis for giving us a huge hand on the party decor). 

Tuesday WOD

Donkey Kicks

Dips

Split Jerks (Use the bar. L leg + R leg = 2 reps)

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

Cool Down 

Wall Walks 8 • 6 • 6

Advanced • Intermediate • Foundational
Scale to capabilities

Rally Cry

 
Pictured here, as we all know, is the attendance/engagement board.  Even though we are up from last week, we are still lower than we should be (Target 75%). Yes I know the temperature is dropping and we aren't able to have the doors open as much as we would like. And the holidays are just around the corner.  So there's no better time to kick up your days of attendance to help ward off those 7 to 10 extra pounds of holiday spirit.  Just a little fact to consider... If we had all of the people who were in two times last week come in just one more time the percentages would be 79% and 88%! 

Let's let Operation Stop Holiday Flab begin today and let's get our percentages up! 

Our first SUNDAY Open Workout!  A special thanks to Brandon and Mike F. for a great first Sunday WOD it was a blast a lot of people got to practice elements that they really needed help on. 

Who Are We? Our goal At CrossFit Troy is to be a training community that is representative of a broad range of fitness levels and ages. To that aim we are being smashingly successful.

Here are some of our statistics. At present we have 120+ ACTIVE members. Of these...

10 - 18 yrs.: 3%

19 - 25 yrs.: 12%

26 - 35 yrs.: 25%

36 - 46 yrs: 17%

47 - 55 yrs.: 21%

56 - 65 yrs.: 6%

66 yrs+: 2%

Halloween Party October 31st.  Come dressed up as a Super Hero that you yourself have invented.  The decorations are going to be totally crazy you won't want to miss it.  (Thanks Janis for giving us a huge hand on the party decor). 

Monday's WOD

100m Med. Ball Run

6 Warrior Burpees

8 Med. Ball Cleans

10 Wall Balls

12 Wall Ball Situps

5-4-3 Rounds

Option #2 (available for the 5:30 class only)

Back Squats (out of the rack)

5-5-5-5-5-5

Add weight after each successful set.

Cool Down

Burpee Push Press 20 • 20 • 20

Advanced • Intermediate • Foundational
Scale to capabilities

   

How Low can you Go?

 
Obviously that answer for Frank is pretty low.  Here Frank shows us what it truly means to get a full range of motion at the bottom of a squat. 

Announcements:  New Sunday class coming this weekend!  Yep, you heard right CFT is opening up a new class that starts at 1:00pm every Sunday.  This is going to be a slightly different format than the usual.  1) There will be more emphasis on learning new skills 2) Your family, friends, or anyone else who would like to come try CrossFit out can do so for a free mini foundations session. 3)  The WOD elements will be chosen by the people training, so there will be a completely new workout consructed at the start of the class by you and the trainers. 

 

Halloween Party October 31st.  Come dressed up as a Super Hero that you yourself have invented or, if you have to, come as a pre-existing Super Hero.  The decorations are going to be totally crazy you won't want to miss it.  (Thanks Janis for giving us a huge hand on the party decor). 

Friday

OHS 1/2 BW

Ring Dips

K2E TTB

Clapping Push ups

21-15-9 • 15-11-9 • 11-9-7

 

Cool Down

Weighted Lunges 50 • 40 • 40

Advanced • Intermediate • Foundational
Scale to capabilities

 For Those that say "It's not possible for me to do that".

Tag Team

  

Here's another good picture from fight for a friend.  Stacey cheers Sandy on while she catches her breath and waits for her turn.  

Announcements:  New Sunday class coming this weekend!  Yep, you heard right CFT is opening up a new class that starts at 1:00pm every Sunday.  This is going to be a slightly different format than the usual.  1) There will be more emphasis on learning new skills 2) Your family, friends, or anyone else who would like to come try CrossFit out can do so for a free mini foundations session. 3)  The WOD elements will be chosen by the people training, so there will be a completely new workout consructed at the start of the class by you and the trainers. 

Halloween Party October 31st.  Come dressed up as a Super Hero that you yourself have invented.  The decorations are going to be totally crazy you won't want to miss it.  (Thanks Janis for giving us a huge hand on the party decor). 

Thursday's WOD

3-2-1 Rounds of:

10 Power Cleans

15 Double Unders or 50 Regular Jump Ropes

Run 400 Meters

3-2-1 Rounds of:

10 Front Squats

15 Burpee Deadlifts

Run 400 Meters

Use same weight for Power Cleans and Front Squats

Cool Down

Jump rope 400 • 300 • 200

Advanced • Intermediate • Foundational
Scale to capabilities

 

    

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

Sesame tuna with edamame and corn salad

Balance Meals Website

Troy Bruins Tough

Lee and Aaron are just two of the Troy Bruins Jr. A hockey players that have been training at CrossFit Troy.  Here they are demonstrating their ability to do a few kipping pullups.  Its been amazing how fast the Bruins have been learning.  A few of them were even able to do kipping pull ups the very first time they ever tried!!!  Keep working guys, it's going to be an awesome sight to see what you will be able to do over the next three months.  Check out their home games at Hobart Arena.

Announcements:  New Sunday class coming this weekend!  Yep, you heard right CFT is opening up a new class that starts at 1:00pm every Sunday.  This is going to be a slightly different format than the usual.  1) There will be more emphasis on learning new skills 2) Your family, friends, or anyone else who would like to come try CrossFit out can do so for a free mini foundations session. 3)  The WOD elements will be chosen by the people training, so there will be a completely new workout consructed at the start of the class by you and the trainers. 

Halloween Party October 31st.  Come dressed up as a Super Hero that you yourself have invented.  The decorations are going to be totally crazy you won't want to miss it.  (Thanks Janis for giving us a huge hand on the party decor). 

This WOD is dedicated to

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

Hero WOD "Danny"
Wednesday

Check Your Performance For your last Danny time.

30 Box Jumps (Men 24" Women 20")

20 Push Press  (Men 115# Women 75#)

30 Pull-Ups

Rounds completed in 20 • 15 • 10 minutes 

Cool Down

L-Holds 2 • 1.5 • 1 minutes total

Advanced • Intermediate • Foundational
Scale to capabilities

 

    

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

Asiago-Crusted pork chop and broccoli with sour cream sauce

Balance Meals Website

Early Bird Special

 
Rick is one of our early bird trainees.  He is at the gym just about every day at 6 am which is itself a major accomplishment.  Most of us who train CrossFit come in at noon or later and even at those times it's never easy.  So just imagine you have been awake for maybe 30 minutes tops and you get yourself into the workout of the day!!  I know that's a wake up call that most people just can't handle.  You early birds are impressive, keep up the good work, you know who you are.

Tuesday WOD

Right Arm Power Snatch

Burpees

Left Arm Snatch

21-15-9 • 15-11-7 • 11-9-7 reps

Cool Down 

Wall ball sit ups 50 • 50 • 50 reps

Advanced • Intermediate • Foundational
Scale to capabilities

    

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

Curried Chicken Salad

Balance Meals Website

Thank You

 
Brad Miller: Thank You everyone for all you did for this fundraiser. The O'Dells will be able to sleep a little easier knowing they don't have to wonder how there going to get the money to pay the next bill. Thanks to the Crossfit Community and a few other friends we raised $2,691.00. It was a great event and just another reason why Crossfit is more then just a place to workout. We truly do care about our community and will continue to "Fight for a Friend" Thanks again. I can't wait to help someone else next year...

For your reward I give you today's WOD

Monday's WOD

Run 400 Meter (Start of WOD Only)

30 20 15 Choppers
10 8 5 Med Ball Cleans
20 15 12 Choppers
20 15 12 Med Ball Cleans
10 8 5 Choppers
30 20 15 Med ball cleans

Cool Down 

Run

1 mile • 800m • 400m

Advanced • Intermediate • Foundational
Scale to capabilities

    

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

Louisiana Tilapia fillets with sauteed vegetable relish and Hoppin' John-style rice.

Balance Meals Website

No stopping for obstacles

Peggy shows her upper body strength as she presses her way through box dips. She is well into her second year of CrossFit training and has refused to let cancer, radiation, chemotherapy or the next W.O.D. stop her. Way to go Peggy!

 

Our newly certified trainers (Nick, Frank, Amanda and Tim) show there's never a bad time to kick a handstand.

ANNOUNCEMENT: There will be no Saturday WOD at CF Troy Oct 3rd. We will be at our Huber Training Center, CrossFit Heights for the Fight For a Friend Fundraiser. If you have not signed up yet come on down anyway. We'll find a buddy for you. Food & Drink afterwards! Thanks to all of you who have signed up to be there. Remember to bring your checkbook to make a generous donation that will go directly to the O'Dell family.

Nutrition Note:

What do Elite Level CrossFitters eat?

Workout now posted. Get more information now!

Friday Team WOD

10 Dumbell Power Cleans

15 Pull-ups

20 Hollow rocks

Form teams of 3 (Active rest up push-up position). Rotate when all team members are done.

4 • 3 • 2  Rounds for time

Cool Down 

Run as a team 1 mile • 800 Meters • 400 meters

Advanced • Intermediate • Foundational
Scale to capabilities

    

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

Sweet and spicy chicken and spiced green beans

Balance Meals Website