CrossFit

Frank takes it in...

 
It's always fun to watch the various ways CFT athletes react after their first reading of the WOD (Workout Of the Day). I have to admit, especially in the beginning, I'd look at the WOD and wonder if I could even complete it, let alone do it with high intensity. Here Frank takes the WOD in, his body language speaks for itself. But he didn't hesitate. Here he cranks through his pull-ups.

 

 

Coming in March: Nutrition Roundtables 
 
Our WODs this week will be from sectionals that have been done over the past several weeks for the CrossFit Games qualifiers. Of course we will be scaling them but the "competitor level"  they will be as prescribed in the competitions. Enjoy.

Monday WOD "The Air Force WOD"

20 Thrusters

20 SDHP

20 Push Jerks

20 OHS

20 Front Squats

COMPETITOR ONLY: 4 burpees on the minute every minute throughout the WOD till done. Starts with 4 burpees.

Men 95 lbs. / Women 65 lbs.

Rep variations 20 • 20 • 15 • 10

Cool Down

Sit-ups 100 • 75 • 50

Competitor • Advanced • Intermediate • Foundational

Upside Down for the First Time!

 
At 5:50 am there isn't a whole lot of talking going on during the warmup.  Crossfitters come in in various stages of waking up, some still with pillow lines on their faces.  So when Jasma set her abmats against the wall to do modified handstand pushups not much was thought of it.  When she was asked how long she had been going upside down her response was "never." So after a few quick pointers Jasma was off to her upside down workout. 

It's always great to see CrossFitters step outside their comfort zones, very inspirational Jasma.

 

Coming in March: Nutrition Roundtables 
 
Sunday

"Hopper/Make up Sunday"

A random workout will be drawn out of the hopper to determine your fate!  Don't do fate?  Then come in and make up a workout you missed during the week. 

Cool Down

Hopper Cool Down

Advanced • Intermediate • Foundational

Competition Intensity

 
As all of you know CFT has 8 Athletes who are fine tuning their training before the 2010 sectionals at the Arnold Classic this year.  They all have up their intensity 100%, even Frank's tattoo looks more intense like it's ready to do the competing for Frank.  

Not too much longer team just 8 more days and the festivities begin.  Anyone interested in cheering our team on at this year's sectionals you can do that in Columbus at the Expo Center Sunday, March 7th or see the link below.

 

Coming in March: Nutrition Roundtables

Team Saturday WOD

Come in and see what new team workout CFT has in store for you.  It's more fun when you don't know what you will face.

Cool Down

Enjoy the rest of your Saturday

Advanced • Intermediate • Foundational

Scale to capabilities

 

Bright Future

 
Gracie is one of the lucky young athletes who has discovered and understood the value of training CrossFit.  I've heard almost every single CrossFitter say that "I sure wish I had found CrossFit in high school." Well Gracie is able to say just that. Your forms look Great Gracie, you might one day be a lady firebreather. 

Coming in March: Nutrition Roundtables

Friday WOD "Diane"

Check Your Performance For your last Diane time

Deadlifts

Hand Stand Pushups

21-15-9 • 15-11-9 • 11-9-7 reps 

Unmodified: Men 225lbs. Women 155lbs.  Head must touch floor on every HSPU.  Abmat=M

Cool Down

Skater Jump Combo (Skater Lunge R + Skater Lunge L + Box Jump = 1 rep.)

30 • 20 • 10

And...

Push Press (sure we're strong, but are we strong in a state of fatigue)?

3-3-3 • 3-3-3 • 3-3-3

Advanced • Intermediate • Foundational

Scale to capabilities

 

Gymnastics Cert.

 
Fresh off their Gymnastics Cert. Heather and Nalin show off some of their new super powers.  What isn't captured in this picture is the 400m hand walk they just finished!!! Right?  Well 10 ft. or 400m we are all still amazed

And Nalin, taking Heather to a suprise Gymnastics Cert for Valentine's Day was a sweet move, what a good guy you are.

Coming in March: Nutrition Roundtables

Thursday WOD

Front Squats

Choppers

Back Squats

Lunges Paratroopers

Pull ups C2B

5 • 10 • 20 • 20 • 10 • 5 Rounds

Cool Down

Matt's TGUs

20 • 15 • 10

Advanced • Intermediate • Foundational

Scale to capabilities

Take a Load Off

 
Christina, Mark, and Sophia all take a short break and kick their feet up on the wall, resting only for a few seconds before they quickly jumped right back into the WOD. Of course we all know better!  Way to push each other team. I love it when a good atmosphere pushes the workout just that much harder. 

Coming in March: Nutrition Roundtables

Wednesday WOD

50 Double Unders or 3x regular jumps

40 Situps

30 Push ups

20 Med. Ball Cleans

10 Wall Walks

3 • 2 • 1 Rounds

Cool Down

Snatch Balance

30 • 25 • 20

Advanced • Intermediate • Foundational

Scale to capabilities

Side by Side

Stefanie and Jill work through their burpee donkey kicks almost in unison.  It's great to see how the team aspect of CrossFit makes people push harder and work longer.  Neither Jill or Stephanie wanted to play second fiddle to eachother so neither of them stopped the whole workout, and Yes, they also had the exact same time.

Coming in March: Nutrition Roundtables

Tuesday WOD

Deadlifts BW

Ring Dips

21-15-9 • 15-11-9 • 11-9-7

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Hollow Rocks 100 • 75 • 50

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Wall Ball Shots

X Med. Ball

21-15-9 • 15-11-9 • 11-9-7

Cool Down

Deck Squats

20 • 20 • 20 reps 

Competitor • Advanced • Intermediate • Foundational

Extreme Focus

 

When Matt sits down to plan workouts he uses an ancient method of concentration where he draws upon all the ambient energy in the room and redirects it into his workout planning.  Here he is doing just that, so, CFT hopes you appreciate all of Matt's hard work every week. 

Attention:  No Matt Melvins were injured in this picture.  Do not try this at home.

Coming in March: Nutrition Roundtables

Monday WOD

Hang Power Snatch

Box Jumps Over the Box

Bupree Donkey Kicks (New)

12-11-10-9-8-7-6-5-4-3-2-1 reps 

Cool Down

K2E

50 • 40 • 30

Advanced • Intermediate • Foundational

Toughness reveals itself in many different ways

Josh

Is the man!

I wish I had taken a picture. So we just get text for this post. But Josh Lurie came into the gym today much to my surprise... only days after he was in a serious auto accident. He totaled the car, and broke his fibula. Not wanting the inconvenience to interrupt his new training habits he modified the WOD and off he went. Josh, it's athletes like you what make it so great to be a part of CrossFit Troy.

Coming in March: Nutrition Roundtables

Friday WOD "Angie"

100-75-50 Pull-ups

100-75-50 Push-ups

100-75-50 Sit-ups

100-75-50 Squats

(Done all in order)

Cool Down

Weighted Box Jumps

50 • 40 • 30

Advanced • Intermediate • Foundational

Scale to capabilities

Back for his future

After just finished his 8th grade wrestling season with a 17 and 5 record, congratulations are in order for Andrew. It's good to have you back training with us. Let's start now getting you ready for that big first year in High School. After not training CrossFit for about half a year Andrew said, "I wish I had never left". Hopefully before you graduate Troy Public will be offering CrossFit training to their entire athletic student body.

Coming in March: Nutrition Roundtables

Thursday WOD

1 Full Snatch

2 C & J

3 Power Cleans

4 OHS

5 Push Jerks

AMRAP 15 • 12 • 10 minutes

Competitor 75%+ B/W

Cool Down

Row 1000 • 750 • 500 meter

(In 250 m sprints)

Competitor • Advanced • Intermediate • Foundational

Birthday Pistols

There's no better way to celebrate your post Birthday WOD cool down than being humiliated working on those pistol squats. Congratulations Steve! We'll work on getting that heal down next time.

Coming in March: Nutrition Roundtables

Wednesday WOD

10 Burpee Broad Jumps

30 Double Unders or 2x

10 Burpee Box Jumps

30 Double Unders or 2x

10 Burpee Pull-ups

30 Double Unders or 2x

10 Burpees

30 Double Unders or 2x

RED LEVEL BEWARE!

4 • 3 • 2 • 1 rounds

Cool Down

Med ball Sit-ups

70 • 60 • 50 reps

50 GH Med ball Sit-ups

Competitor • Advanced • Intermediate • Foundational

Load me up Sophia

Andrew has his wife Sophia place the 25# plate for his weighted push-ups. Welcome to CrossFit Troy Sophia. It's good to have another couple training together. Next time grab the 35# plate.

Tuesday WOD

3 Bear Cycles (Same weight for workout) 3/4 BW

20 Donkey Kicks (Hands stay on bar)

5 - 4 - 3 rounds

Cool Down

1-leg Box Step Ups (1 step = 1 rep)

Competitor - Pistol Squats 40

Competitor • Advanced • Intermediate • Foundational

Learning isn't always pretty

 Zach works on his kipping motion needed to achieve a muscle-up. Not there yet, but it won't be long.

Weather Update: It's snowing heavily... 

OF COURSE WE'RE OPEN!

 Monday WOD

Choppers

Punch walks (1+1=1)

Dips

Weighted Push-Ups

21-15-11-9 • 15-11-9-7 • 11-9-7 reps 

Cool Down

50 Pull-ups

Competitor an additional 10 muscle-ups

Advanced • Intermediate • Foundational

Mom in Training

 

Mike gives Amanda just a little bit of help during her handstand pushups.  Way to step up your ability level Amanda, can't wait to see you at the 2011 Sectionals.
 
Sunday

"Hopper/Make up Sunday"

A random workout will be drawn out of the hopper to determine your fate!  Don't do fate?  Then come in and make up a workout you missed during the week. 

Cool Down

Hopper Cool Down

Advanced • Intermediate • Foundational

CFT's Favorite Home away from Home

Frank and Nalin take a trip to our second favorite gym in the world, CrossFit Creek.  I hope you guys enjoyed your first trip down to the Creek.  It's always great to have multiple gyms to choose from, especially when you know the community will be just as accepting as the one you are from.

Thanks Creek for giving our trainers the warm welcome.

Announcements: Anyone interested in CFT opening up a 7:30-8:30 pm class there will be a sign up sheet at the gym.

Friday WOD

Push Press BB 3/4 BW

Box Jumps M 26in. W 24in.

Wall Ball Shots 

10-9-8-7-6-5-4-3-2-1 

Cool Down

Double Unders or 3x number of regular jumps

200 • 100 • 75 • 50

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

Beast Under Construction

Pete demonstrates excellent form on his 1000 meter row yesterday.  Keep up the hard work Pete it's really starting to show.  Do we see a CrossFit 2011 sectionals registation? 

Thursday  WOD

7 Power Snatch

7 Snatch balance

7 OHS

Men 95lbs Women 65lbs.

If you can't hold true form with a PVC pipe then you can't do OHS with ANY weight.  Use PVC pipe and stand in front of the wall. 

7 • 6 • 5 Rounds

Ex-Pun

K2E  50 • 40 • 30

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

Over the Hill but WAY Over normal Abilities

 
Everyone at the gym knows Mike but not everyone gets to see him workout, and i'm sure there are some people who have never seen him workout even once.  Well here you go...and yes those are real muscle ups!  Pretty amazing feat especially for you 50+ crowd.  I'm sure most people would be happy just to do pull ups at 51. 

Way to train hard Mike, regionals won't know what hit them.  Keep eating right and moving the big weights.  We can't wait to see what you can do.

* * * 

Weather Update:

NO 6:00 am and 7:30 am class Wednesday, February 10. We will be open regular hours for the rest of the day.  CFT appologizes for any inconveniences.

* * *

Wednesday WOD

Pullups C2B

Supermen GH (if no GH available 2x supermen and hold 5 lb plate in hands)

Push ups Weighted M 45 W 25

25-20-15-10-5

25-20-15-10 

25-20-15

25-20

Ex-Pun

Tabata Row  1000 • 750 • 500 (mutant only does tabata, not distance)

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

Should be on the Road to Sectionals

 
Here is a picture of Jill (mother of two sons...IN COLLEGE) doing handstand push ups!  The entire 20 minute workout Jill never kipped once and to be honest it really didn't look like she even needed to use the ab mat.  Impressive.

Hey Jill, ever think about signing up for the competetion this March?  I think we could use another team member on the lady team. 

* * * 

Weather Update:

Yes, we are open today. Only 6:30 pm. session is cancelled.

Stay tuned for tomorrow.

* * *

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

Back Squats (add weight after each set, only start counting when the weight gets tough)

5-5-5-5 • 5-5-5-5 • 5-5-5-5

Advanced • Intermediate • Foundational

Scale to capabilities

Road to Sectionals

AJ is one of our athletes at CFT that has decided to train for sectionals.  For AJ this has meant more time in the gym working on flexibility, straining through the gymnastics movements, and basically transforming himself into a modern day gladiator hip veins and all.  For those of you who know AJ you can tell by the look in his face that his intensity level has skyrocketed (yes we saw your 55 lb weighted pull ups yesterday).

Nice work AJ, you along with all of our other competitors have made some amazing gains!  Maybe we should start to tell EVERYONE that they have to compete.

Want to compete at this years Crossfit Games Sectionals?

"Will the workouts be too hard for me? I am not that fit"
The workouts can be scaled to match your current level. Scaling puts you out of the running for a qualification spot for the Regionals, but will still provide a kick ass stimulus and, in reality, a better experience for you. Some of the most exciting moments in recent competitions are the scaled heats. Competition gives insight into intensity, and you will never approach your training the same way again. Competing is all part of the journey. Take the leap! --  from http://games2010.crossfit.com/

Join Mike, AJ, Frank, Zach, Chris, Sandy, Heather and Amanda in Columbus. Talk to Mike or Graham for more.

For more information on The Games

Monday WOD 

 8 Push Press 4 HSPU

4 Pull ups 2 Muscle ups (instead of any dips or pullups)

4 Dips

8 Choppers M 2 pood W 1.5 pood

AMRAP in...

20 • 15 • 10 Minutes

Ex-Pun

Skater Lunges (new...and good for your butt ladies)!  50 (hold a plate at your chest) • 40 • 30 • 20

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

In from Colorado

 
Scott was in Friday from Colorado for his very first CrossFit WOD.  He performed great and made it through the tough med. ball chipper.  Way to go Scott it won't be too long before you are slamming through the red level workouts.  What's even more impressive is his picture where he is actually smiling during Med. ball cleans, who does that?

Endurance Athletes:  see our new CFEndurance Blog!

Sunday

"Hopper Sunday"

A random workout will be drawn out of the hopper to determine your fate!

Cool Down

Hopper Cool Down

Advanced • Intermediate • Foundational

Mother/Daughter/Sister Act

Sharon works on mastering thrusters during her On Ramp session. Many of you don't know her yet, but you do know her daughters Lauren, Suzzanne, and Christine, with Dad Bren in the mix too, CrossFit Troy continues to be a real family act.

Friday "Med Ball Chipper" WOD

10 Med Ball Cleans

10 Med Ball Sit-ups

10 Med Ball Donkee Kicks

10 Med Ball Wall Shots

10 Warrior Burpees

100 Regular Jump Ropes

6 • 5 • 4 • 3 Rounds

Ex-Pun

Row 500 - 500 - 500

Weighted GH  40 • 30 • 20

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

She thought never again...

Janis did her first WOD with unmodified push-ups. She thought she'd never again be able to do all her push-ups in a WOD without "being on her knees". Way to go Janis doing the 55+ crowd proud. I'm fond of saying, "What you can do in your 20s and 30s is not as important as what you can do in your 50s, 60s and 70s." Train for long term sustained fitness!

Want to compete at this years Crossfit Games Sectionals?

"Will the workouts be too hard for me? I am not that fit"
The workouts can be scaled to match your current level. Scaling puts you out of the running for a qualification spot for the Regionals, but will still provide a kick ass stimulus and, in reality, a better experience for you. Some of the most exciting moments in recent competitions are the scaled heats. Competition gives insight into intensity, and you will never approach your training the same way again. Competing is all part of the journey. Take the leap! --  from http://games2010.crossfit.com/

Join Mike, AJ, Frank, Zach, Chris, Sandy, Heather and Amanda in Columbus. Talk to Mike or Graham for more.

For more information on The Games

Wednesday WOD

Deadlift (1.5 B/W)

Dips (Ring Dips)

Box Jumps (26 inch)

21-15-11-9  • 15-11-9-7  •  11-9-7-5

Cool Down

Practice 1- leg pistil squats (new) 20 each leg

(Competitor) 100 Double Unders

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

It's hard to keep a marine down

It was a great surprise when Dave came walking in the gym late last week. As you can see he's doing great. Supporting (and a little swing) on his walker like they were parallel bars. He's starting a rehab program and only has minor evidences form the many strokes his infection caused. Dave hope to be back in the gym in the future. Your concerns and prayers meant the world to Dave and his family!

Wednesday WOD

Plank Rows 1+1=2

Push Press (Handstand Push-ups)

K2E (T2B)

Walking Plate Lunges (competitor only)

10-9-8-7-6-5-4-3-2-1 

Cool Down

Walking OH Bar Lunges

30 lunges (1+1=1)

(Competitor) 100 Double Unders

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

Getting ready for the games

Zach works through 185lb clean and jerks in yesterdays WOD. He's come a long way. I always look forward to the opportunity to work out side by side with him. It's always sure to be a great workout trying to keep up with him. He's one of our 9 athletes that will be competing at the Sectional CrossFit Games. Let's not forget how far we've all come after an extented period of being CrossFit trained. Here's a picture of Zack after his very first WOD after less than 2 minutes. I don't think he moved for half an hour.

Zach in the beginning... that's me giving just a very little sympothy.

Yesterdays 5:30 class at their best after the WOD.

 

Tuesday WOD

5 Weighted Pull-ups

10 Weighted Sit-ups

7 Strict Pull-ups

10 Hollow Rocks

9 Kipping Pull-ups

10 Wall Ball Sit-ups

AMRAP in... 20 • 15 • 10 min

Cool Down

Stretch

Advanced • Intermediate • Foundational

Scale to capabilities