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Mark stops to take a breather from med ball sit-ups, or has he entering an altered state?
Please report any strange behavior of any CFT trainers --->
Tuesday WOD
Plate Overhead Lunges (across gym and back)
20 Double Unders (or triple the number of regular jumps)
5 4 3 rounds
CD
Run 1 mile
Advanced • Intermediate • Foundational
Scale to capabilities
We had a great turnout for the Thanksgiving day WOD. Here the group is getting ready for some pre-dinner "fun". Heathers always ready for a photo op.
Monday WOD "Mutated Cindy"
5 Strict pull-ups
10 Clapping push-ups
15 Jumping squats
AMRAP in 20 15 10 minutes
CD
Stretch
Cool Down
Stretch
Advanced • Intermediate • Foundational
Scale to capabilities
You can tell by the look in Jeremy's face that he is going all out, giving everything he has to finish out the last few reps in the set. Jeremy is always very careful to make sure he never cuts any corners. Once I was curious to where he was in his WOD and he replied that he wasn't 100% sure so he went back even further in the workout, adding extra work, just to make sure it all counted.
That is what CFT is all about. When we post out times it really means something to all of us. If a time goes on the board then that means that's how long it took you to do the entire workout, not just the parts you felt like doing. A shave here and a skip there adds up and really hurts the integrity we all work so hard for each and every workout. So once again thanks Jeremy for living up to the high CFT standards. We take more notice of you than you think.
Holiday Hours: Friday after Thanksgiving classes will start at noon and go on as usual the rest of the day so 4:15, 5:00, 5:45, and 6:30 are the same.
Announcement: The benchmark workouts might start changing days! Who knows what day the next one will be on? Also, their might be multiple benchmarks in a week too!
Friday WOD
Strict Pull ups L-Pull ups (Kip or use a band if you have to)
Weighted Push ups
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10
Cool Down
Front Squats
Add weight after each successful set (Feel free to use the racks and make some noise, or just work on higher reps and lighter weight)
3-3-3-3-3-3 or 10-10-10
Advanced • Intermediate • Foundational
Scale to capabilities
Ted practices his cleans so he can be sure doing a power clean with a turkey up onto the counter will be no sweat.
So we are always talking about how CrossFit prepares you for the unpreparable and unexpected Right? Well we want to put that fact into a real world scenario so, CFT has come up with a hypothetical situation to help understand this...
Suppose you are off on your merry little way to grandma's house, over the river and through the woods, when suddenly your car breaks down and you are stranded a few miles away from her house. And to make matters worse you were in charge of bringing the turkey! (And cell phones don't exist wise guy) You know letting grandma down is absolutely out of the question so you snatch up the bird and hit the road over the river and through the woods and you make it to grandma's house right on time a total hero all because of your CrossFit training. And if you are a true CrossFitter you go back and push your car to the nearest mechanics shop before dinner...for time of course.
Thanksgiving Turkey Trot
50 • 40 • 30 Med. Ball Cleans
800m • 600m • 400m Run (Carry the ball on your shoulders)
50 • 40 • 30 Med. Ball Sit ups
800m • 600m • 400m Run (Carry the ball in front of you)
50 • 40 • 30 Med. Ball Presses (new)
800m • 600m • 400m Run (Carry Med. ball overhead)
Cool Down
Go home and DESTROY some turkey with tons of gravy and mashed potatoes.
7 • 5 • 3 times
Manly Eater • Ready for the football team next year • Hey I hear Boy George is looking for a new back up keytar player
Scale to capabilities
See our ad and article in todays iN75 Troy Daily News insert
Heather must have lost her mind when she thought up this picture. There is no way you would ever catch a normal person pulling this little stunt. I mean, what if the railing and fence broke? I guess the only thing to do to keep your mind occupied in Delaware is to risk your life.
Holiday Hours: Thanksgiving Day, Thursday 9:00 am class ONLY! Bring your running shoes. Friday classes will start at noon and go on as usual the rest of the day.
Announcement: The benchmark workouts might start changing days! Who knows what day the next one will be on? Also, their might be multiple benchmarks in a week too!
Wednesday WOD (not a benchmark)
DB Sumo Dead lift High Pulls
Dead Lift (Men 75% BW Women 65% BW)
Donkey Kicks
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Cool Down
TTB
40 • 40 • 30
Advanced • Intermediate • Foundational
Scale to capabilities
The majority of you get your CrossFit workout done either at noon or during one of the evening hours and really never even come to the gym during the 6 or 7:30 am classes. These are the two most competitive hours of the day, in my opinion. If you ever train outside your normal hour (which you should every now and then for good CF practice) come and check out the early birds. The men are finishing the WODs and colapsing into a sweaty mass on the floor. The women are playing king of the hill with weights, I just love it! Here Stephanie works hard to eventually get an unmodified dip. Way to go early birds.
Holiday Hours: Thanksgiving Day, Thursday 9:00 am class ONLY! Bring your running shoes. Friday classes will start at noon and go on as usual the rest of the day.
Announcement: The benchmark workouts might start changing days! Who knows what day the next one will be on? Also, their might be multiple benchmarks in a week too!
Benchmark Tuesday ?
"Annie"
Double Unders (or triple number of regular jumps)
Sit ups
50 - 40 - 30 - 20 - 10
So...Red does 50 Double unders, 50 Sit ups then...40 40 ..all the way down to 10 10 Done. Blue starts at 40 and goes down. Green at 30.
Cool Down
Wall Walks
10 • 10 • 10 Advanced • Intermediate • Foundational Scale to capabilities
Here Brandon, Mike, Matt, and Todd all enjoy some down time in their workouts to stop and have a little rest break upside down. Not to be out done a couple of ladies did Handstands in the workout for the very first time. Nice work Amanda B. and Stacey (not pictured).
Monday
10 R Arm DB Thrusters
10 L Arm DB Thrusters
20 Jumping Push ups (new)
10 R Arm DB Power Snatch
10 L Arm DB Power Snatch
20 Dips
3 • 2 • 1 Rounds
Cool Down
Wall Squats
start about twelve inches away from a wall then with both hands on the wall palms down and elbows straight, then squat. Move your toes closer to the wall after each squat.
30 • 30 • 30 reps
Advanced • Intermediate • Foundational
Scale to capabilities
What if you had just done your first non assisted handstand push up all the way to the floor? You would be feeling pretty good about yourself because let's face it, even one single HSPU is an amazing physical achievement. You might give them a try in a WOD where you only do a few each round you certainly wouldn't be thinking about doing J.T. less than a week after your first HSPU. Well...Frank here thought J.T. would be a good place to start and somehow he finished! Here he is after completing his first HSPU WOD.
Not too shabby Frank, especially after banging out one arm pull ups right before.
Friday
Try and set up all the equipment in one line across the gym.
10 Push Jerks (men 115 women 75)
15 Back Squats (men 115 women 75)
20 Pull Ups
25 Hollow Rocks
30 Sit ups
AMRAP in 20 • 15 • 10 minutes
Cool Down
Stretch
Advanced • Intermediate • Foundational
Scale to capabilities
CrossFit, the great proving grounds, the idea that if you take a series of constantly varied functional movements and do them at a high intensity, then anyone no matter what age can achieve an extrodinary level of fitness. At CrossFit Troy we have a number of people in their 50s who have come in totally deconditioned but have kept working hard every single workout. The next thing you know, they have kipping pullups or they safely are able to do a benchmark unmodified.
Pictured here is a great example of someone achieving exceptional physical success into their 50s. Mike Lyons has used the CrossFit program to regain the level of fitness he had competing on the National Gymnastics level in his early 20s.
Thursday's WOD
Deadlifts
http://media.crossfit.com/cf-video/CrossFit_RipDLAlignment1.mov
http://media.crossfit.com/cf-video/CrossFit_RipDLAlignment2.mov
Try and rest about 3 to 5 minutes between attempts. Work out with someone your own fittness level and increasing weight each attempt. If you don't finish all reps that set does not count. Lower the weight and try again. Don't count the first few sets, think of them as warming up. Red singles out because that will allow for the heaviest possible load. Green does most reps so the weight will not go up as high. If you still feel like you didn't do enough of a workout after your sets then you did not try hard enough.
Example:
225 rest 255 rest 295 rest 330 rest 375
1-1-1-1-1, 3-3-3-3-3, 5-5-5-5-5
Cool Down
30 DB Lunges
50 Double Unders or 150 Single Jump Ropes
2 Rounds
Advanced • Intermediate • Foundational
Scale to capabilities
A few of the noon crew takes a few minutes to recover and hang out after completing a brutal WOD.
Benchmark Wednesday
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
J.T.
Check Your Performance For your last J.T. time.
Handstand Push ups (1 or more abmats means modified)
Ring Dips
Push ups
21-15-9, 15-11-9, 11-9-7
Cool Down
Snatch 30,30,30
Advanced • Intermediate • Foundational
Scale to capabilities
A couple of weeks ago a new trend started to catch on at the gym. A small group of about ten women quietly began competing against each other with weight. Kelli, pictured above is definately one of those women. After Monday's workout I knew it was time to bring it to the entire gym's attention. I think we had more women go mutant, or close to it, in one day than we have ever had in an entire week! A few of them even used 95 lbs. Congrats to all of you women that left your comfort zones and tried heavy.
Tuesday's WOD
Box Jumps
Wall Balls
Pull ups
50-35-20, 40-25-10, 30-20-10
Cool Down
Core Test
Advanced • Intermediate • Foundational
Scale to capabilities
Mike takes advantage of the skills training sessions held every Sunday and all of his extra work has paid off. In the 5 weeks that we have held the special training sessions I have seen Mike get two PRs! Great work ethic Mike, i'm sure there will be many more PRs to come.
Monday's WOD
Deadlift
Hang Power Cleans
Ring Dips
Try and use same weight for Deadlift and Hang Power Cleans. Mutant: 75% BW for men and women 50% BW
21-15-9, 15-11-9, 11-9-7
Cool Down
Row 1000,750,500 Meters or
Run 1 mile, 800m, 800m
Advanced • Intermediate • Foundational
Scale to capabilities
Heather showes the kind of focus she brings to her training that is establishing her among our top female performers. She has a bright future as a CrossFit trainer.
Fryday WOD
Cleans 135/95
Handstand Push-ups (inverted press)
21-15-9 • 15-11-7 • 11-9-7
Scale weight to your ability
Cool Down
L-Supports
2 minutes (increment as needed)
Advanced • Intermediate • Foundational
Scale to capabilities
Saturday Preview
"300"
25 Pull-ups
50 Deadlift @ 135/95
50 Push-ups
50 Box Jumps @ 24” box
50 Floor Wiper @ 135/95 (one-count)
50 DB Lunges (1 leg = 1 Rep)
25 Pull-ups
300 reps total
Scale weight to your ability
Cool Down
300 Jump Ropes
Advanced • Intermediate • Foundational
Scale to capabilities
One of the many new faces, Randy does his first thruster workout as he does "Fran". Now for the rest of the story... that nice deep squat is supposed to be something Randy would never be able to do again. CrossFit is his next evolution of doing the impossible after a full hip replacement!
Bring someone to Crossfit Troy and get $25.00 reduced from your next 2 months! No limit, hey you might start making money!
Thursday WOD
Push-ups
Shuttle Run (80 ft, across gym and back)
Sit-ups
Shuttle Run
Air Squats
Shuttle Run
20 • 15 • 10 reps for each element
Record Number Rounds in 20 • 15 • 10 minutes
Cool Down
Max Rep Dips
Dips Rings • Box w/feet on 20 inch box • Box w/feet on ground
Also record to board
Advanced • Intermediate • Foundational
Scale to capabilities
Jon is starting to really turn it on. It's been a few months now, he's learned his limitations, worked through the worst of the aches and pains, developed some solid technique, now it's starting to really get interesting. Jons dedication and steadfast intensity has been noticed by all of us. Thanks too for the great water system!
Bring someone to Crossfit Troy and get $25.00 reduced from your next 2 months! No limit, hey you might start making money!
Wednesday Benchmark WOD
"Fran"
Pull-Ups
Thrusters (M 95 / W 65)
21 - 15 - 9 • 15 - 11 - 7 • 11 - 9 - 7
Hang Cleans
5 - 5 - 5 - 5
Advanced • Intermediate • Foundational Scale to capabilities
Mike
Attached is a picture
of my daughter Rachel and myself after the Indianapolis Monumental Marathon
last Saturday, celebrating our accomplishment of running four marathons together this year. As I said back in
September, it feels great to be getting back in shape and CrossFit has been
instrumental in allowing me to establish a fitness foundation that will help me
to stay fit overall and enable me to keep running for a very long time -- also,
so that I can keep up this very cool father/daughter activity. Your post yesterday of being able to do this stuff in your 50's and beyond was very fitting
and true. Thanks again for the coaching.
Matt
Bring someone to Crossfit Troy and get $25.00 reduced from your next 2 months! No limit, hey you might start making money!
Tuesday WOD
Sumo High Pull (M 95 / W 65, Competitor 70% B/W)
Snatch Squat (Same weight as above)
Burpees
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Sit-Ups
50 HYPER GLUTE HAM SIT-UPS • 100 • 375 • 50
Competitor • Advanced • Intermediate • Foundational Scale to capabilities
Sherry gets ready to throw up another Kettlebell swing. I've got a tremendous appreciation for the accomplishments of those 50+ year old CrossFitters among us. Being one my self (now 51) I know the degree of work it takes to regain and then to maintain regular workouts with half old century knees and reduced heart capacity from my physical peak. Not to take anything away from our younger athletes, but in comparison, it was easy to stay fit when I was in my 20s and 30s. Here's an important perspective, it's not so much what you can do when your in your 20s that counts most, it's what you can still do in your 50's and beyond that matters more. High level fitness that can't be sustained for a lifetime is just another fad in your life. Don't let that happen. Fitness must be sustainable. More on that tomorrow.
I can’t die. It would ruin my image.
- Jack Lalanne (age 94)
Bring someone to Crossfit Troy and get $25.00 reduced from your next 2 months! No limit, hey you might start making money!
Monday's WOD
Med Ball Push Up, Clean, Wall Ball Shot Combinations
K2E
10 reps each
7 • 5 • 3 rounds
Push Press
30 • 30 • 30
Advanced • Intermediate • Foundational Scale to capabilities
If you have ever been in the gym doing tire flips and thinking the tire was too heavy just think...The people at the Heights get to flip an 800 lb tire! Here Brad musters up all his strength just to get one flip.
Announcements: Kerri's Baby Shower Sunday November 8th. Location: 660 Blossomwood Ct. Troy, OH 45373. Time: 3:00pm
Team Saturday WOD
100 Pull ups
100 Box Jumps
100 Push Press
100 DB Hang Power Cleans
Get in teams of 2 with the same ability level. Get it done as fast as possible. Finish one element before moving on to the next. Start wherever and go in any order. Only one person works at a time.
Cool Down
Have a great weekend.
Advanced • Intermediate • Foundational Scale to capabilities
Nalin joins the ranks of only a few CFT members who have actually stuck a 50 inch box jump and lived to tell the tale. Nice work Nalin, way to raise the bar on everyone in the gym.
Tuesday WOD
Double Unders
Push ups
Squats
50 - 40 - 30 - 20 - 10
So...Red does 50 Double unders, 50 Push ups, 50 Squats, then...40 40 40..all the way down to 10 10 10 Done. Blue starts at 40 and goes down. Green at 30.
Cool Down
Tire Flips or Deadlift
20 • 20 • 10 Advanced • Intermediate • Foundational Scale to capabilities
Im not going to be too specific with age but Jill, pictured here, has two kids in college and yes, those are Handstand Push ups all the way down to 1 ab mat that she is doing. Amazin job Jill espcially for getting 30 HSPU your first time ever even trying them.
As a matter of fact there has been quite a few CFT ladies that have really been stepping up their game. From handling their body weight better, to improving form and weight i've seen some impressive feats lately, keep up the good work and lets just hope the guys can keep up.
Thursday WOD
7 DB Thrusters
14 DB Choppers
5 • 4 • 3
This one is a sample WOD from the CrossFit Football site. When you finish your thrusters, drop one dumbbell and go right into choppers with the remaining dumbbell. Enjoy
Cold Weather Run (bring warm clothes)
3 Block laps • 2 Block laps • 1 Block lap
Advanced • Intermediate • Foundational
Scale to capabilities
No, this is not a picture from the Halloween party. What you see here are all of the rookie players on the Troy Bruins Hockey team. They did their workout in Halloween costumes today for the simple fact that this is their first year playing hockey in the Junior Leagues.
Benchmark Wednesday
"Isabel"
30 Snatches (full or power)
Unmodified Weight: Men 135 lbs. Women 95 lbs.
This is CFT's gift to all of you who have survived both Monday and Tuesday's WODs, also, give yourself a pat on the back if you were at the gym BOTH of those days. It's been long and nasty so here is a nice quick one for a change.
Weighted Lunges and Handstand Push ups
30 • 30 • 30
Advanced • Intermediate • Foundational
Scale to capabilities
Jeremy demonstrates what it means to have a good rack position while Amanda, his mom, takes a breather to watch. It's always great when family can all come in and work out together after a long day of work or school.
Tuesday WOD
20 Dips
40 Donkey Kicks
80 Hollow Rocks
160 Jump Rope or 50 Double Unders
3 - 2 - 1 Rounds
Cool Down
Power Cleans
3-3-3-3-3-3 (increase weight after each successful set).
Advanced • Intermediate • Foundational Scale to capabilities
The man behind the terribly distorted mask from Saturay's post is none other than the fitness expert, Richard Simmons. Here he is pictured posing for a picture with Bat Girl at the CFT Halloween party.
I would like to thank Kerri, Jamie, Jeannine, Matt, Nalin, Heather, Sandy, and Nick for helping out with the setup and tear down of the party decorations. I would also like to give a very special thanks to Janis Roberts, who supplied all of the decorations and was the mastermind behind the whole party. More Halloween pictures coming soon.
New Class times Begins Today, November 2nd
4:15-5:00 pm
5:00-5:45pm
5:45-6:30pm
6:30-7:15pm
Monday WOD "Mirrored Fran"
Thrusters
Pull ups
21-15-9-9-15-21 • 15-11-9-9-11-15 • 11-9-7-7-9-11
Just FYI, Jamie gave me the idea for this workout so if you see him at the gym today make sure you thank him.
Weighted Push ups
40 • 40 • 30
Mutant • Advanced • Intermediate • Foundational
Scale to capabilities
