CrossFit

Oly Seminar

 
Some lucky CrossFitters got to spend 4 hours with Jr. National Weightlifting Champ Holly Mangold.  By the looks of everyone's face I would have to say that they are had a blast. 

Thanks Holly, it was a pleasure working with you -CFT

Announcements:  Don't forget to sign up for the Powerlifting class.  It takes place on Thursdays at 5:45

10 Tips For Success For The CrossFit Newbie A must read for all of you just starting CrossFit.

Tuesday WOD

"CFT"

1 RM • 3RM • 5RM

Deadlift 15 min. time limit

Back Squat 15 min. time limit

*Record Heaviest weight for each

mWOD

Pre - Hamstring PNF

Advanced • Intermediate • Foundational

Scale to capabilities

Teen Toughness

 
Our CFT teens get serious with their core work during a set of Donkey Kicks.  Very soon these impressive young athletes will have a building all their own to train in. 

Reminder: Today is the first day of CrossFit Troy Version 2.0!  So please make sure you get to the gym 5 minutes before the START of your class.  And remember, this is the beginning of the new you.

Benchmark Monday

"Cindy"

 Check Your Performance to see your last Cindy score

5 Pull ups

10 Push ups

15 Squats

AMRAP in.. 20 • 15 • 10 min.

mWOD

Hip Mobility

Advanced • Intermediate • Foundational

Scale to capabilities

Chris gets mobile

Chris works with the band after a hard WOD. Squeezing every bit of goodness out of the last 5 minutes of class.

Friday WOD

7 Squats

7 Choppers

7 Push ups

AMRAP in... 7 min.

mWOD

Shoulder Mobility

Advanced • Intermediate • Foundational

Scale to capabilities

Never stop smiling

Anyone who can smile after Karen is ok in by book. Great job Stephanie. How is it she smiles to much? We'll lets just say she's empowered by husband Steve. On that note...

8 Reasons to Have Sex (As if you needed them)

Thursday WOD

Box Jumps M 24" W 20"

Banded Situps

50 - 40 - 30 - 20 - 10

mWOD

Hip Mobility

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

The marks of the beast

Pam shows her double under thrashing. Getting consecutive double unders never come without paying the price.

Benchmark Wednesday

"Karen"

 Check Your Performance to see your last Karen time

Wall Ball Shots

150 • 100 • 75 • 50

mWOD

LaX Ball on shoulders

Advanced • Intermediate • Foundational

Scale to capabilities

Hey punk...

Make my day.

Tuesday WOD

Tabata Handstand or Jackknife or Stinkbug Holds...

20 sec. Hold followed by 10 sec. rest

4 rounds

*Rest 5 minutes

Then...

10 Deadlifts 65% 1 RM

20 Double Unders (attempts count, or 3x reg. jumps)

8 Deadlifts

20 Double Unders

6 Deadlifts

20 Double Unders

4 Deadlifts

20 Double Unders

2 Deadlifts

20 Double Unders

1 Round

mWOD

Hamstring PNF

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

Building a Fit Family

When I see our CrossFit kids in action, I just get all excited. We'll be moving our kids program to their own dedicated facility (next month) across the street in our original training location. Our team of CrossFit Kid trainers are building a premier kids program right here in Troy. If only I was 6 again.

Life WOD Application

When you hear someone talking negatively about another, it should be a big red flag. Because one day they will just as easily talk negatively to others about you.

Monday WOD

6 DB Thrusters

8 Burpees

10 DB Hang Power Cleans

AMRAP in... 12 minutes.

mWOD

Hip Mobility

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

6 AM Strong

 
The 6 am crew shows up in full force to get their helping of Turkish Get ups.  It's strange that one the day of the week that is most people's off day the early birds all flock to the gym.  I guess they are trying to tell us that TGUs are missed and we should be doing them much more often... right?

Announcements:

Olympic Weightlifting seminar this Sunday, Feb. 20th at 11:00am.  Led by Jr. National Champion Holly Mangold this is a 3-4 hours class that will tweak your o-lifts big time!  Even if you think you have them down Holly will fix the little things and help you get the most out of what your body can do.

Tom's Band plays This Friday, Feb. 18th at Oscars Bar and Grill, 320 N. Dixie Dr, Vandalia.  If you like live rock music this is a must see!

Friday WOD

"Masters WOD"

In 7 minutes...

Back Squat 5-5-3-1-1-1

Then for minutes 7-10 (3 minutes) do...

Burpee Broad Jumps

*Your Score is your heaviest Back Squat and 5 lbs added for every 10 yard of burpee broad jumps. ex. Example Back squat 300lbs + 70 yards = 335lbs

mWOD

Spine Mobility

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

TGU Ready

 
Peggy knows that when your faced with a seemingly impossible tast, such as 50 Turkish Get ups, it's always better to give your DB a test drive before commiting to the entire WOD.  Leave it to the ladies to plan ahead to make sure the workout doesn't take an hour! 

Thursday WOD

Turkish Get ups

50 • 40 •  30  reps.

Every 2 min. do 10 Pull ups

mWOD

Hamstring PNF

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

Energy Burn-Off

 
Our youngest Crossfitters burn off some stored up energy during one of the kids classes.  Keep your eyes on these little buggers who knows they just might be future CrossFit games champs!

CF Troy CrossFit Kids have a new home!

Our CrossFit kids program is exploding. We believe kids deserve prime time, so we have re-rented our original building across the street. 1,200 sq ft just for Kids and teens! 1-3 times a week options. Classes segmented by ages. AND at the prime times in the evenings when Mom and Dad can drop the kids off and work out at the same time!

Want to learn more about CrossFit Kids? Contact Kelly Szakal Kelli@crossfittroy.com

 

Benchmark Wednesday

"Elizabeth"

Check Your Performance to see your last Elizabeth time

Cleans

Ring Dips

21-15-9

Unmodified Men 135  Women 95

mWOD

Hip Mobility

Advanced • Intermediate • Foundational

Scale to capabilities

Freshly Certified

 

Congratulations Kelli!  Passing the Level 1 written test is no easy task.  You are a valuable addition to our team.

We're responding to many requests to have the first training session moved up to 4:15pm. And we've decided to do just that. 

4:15, 5:00, 5:45, 6:30, and 7:15pm (on M,W only)

Thanks for supporting the 4:15 class

Olympic Weightlifting Seminar:

When: This Sunday Feb. 20th at 11:00am.

Who: Holly Mangold will be running this seminar she has won several Jr. National Championships and is currently training for the 2012 Olympics. 

How Much: $50.00

Why:  Because getting a 20 lb PR in the Clean & Jerk and the Snatch is well worth the price.

 Tuesday WOD

9 Pull ups or 3 MU instead of pull ups and dips

9 Dips

6 HSPU

9 Burpee Box Jumps

5 •  4 • 3  rounds

mWOD

Hamstring PNF

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

Coaches Hard... Works Hard

 
Heather Blazes through her TGUs in total style last week while smashing the WOD.  It's always a great thing to see your trainer experiencing the exact same workouts as you.  It's one thing to have someone there coaching you but when you see that same trainer sweating, grunting, and hitting the floor it brings a new level of respect to the table. 

At CFT you will always see your trainers pushing it to the max, shoulder to shoulder with everyone in the gym.  Would you want to take advice from someone that didn't do that?  Didn't think so!..!...

Your class will start 15 minutes earlier starting today.

We're responding to many requests to have the first training session moved up to 4:15pm. And we've decided to do just that. 

4:15, 5:00, 5:45, 6:30, and 7:15pm (on M,W only)

Thanks for supporting the 4:15 class.

I AM CROSSFIT... The structure and accountability you need to get the results you want guaranteed.

What?  A specialized program in addition to the normal CrossFit training that will bring the individual...

• Small group nutrition seminars
• Take home extra credit workouts
• Special exclusive team workouts
• Special exclusive benchmark workouts
• In depth before and after testing
• Tracking Photos
• Special Care package complete with I Am CrossFit T-shirt


When? Starts on Saturday, Feb. 19th

Who?  To keep the quality high we have to limit this program to 10 people!  So first come first serve. 

How Much?  Only $150.00

How Long?  This will be a 6 week course 

Why?  Because Everyone wants to be a success story.

*More details will be revealed soon just ask Matt for a sneak preview.

Monday WOD

10 Push ups

15 OHS

20 Lunges (Bar on back L+R=2)

30 1-Arm KB Swings

3 •  2 •  1  rounds

mWOD

Shoulder Mobility

Advanced • Intermediate • Foundational

Scale to capabilities

Discipline

After 6 months of recuperation Mark is back. It's hard to humble yourself, stay disciplined and train within your limits. For Mark that's working with a 15 lb bar. One of the enemies within each of us is the lack of discipline. For some of us this might take the form of working with to little weight and for others it pushing too heavy. I think of discipline as the ability to apply wisdom our fitness efforts. Without it, we don't get significant progress, or on the other end of the spectrum, we end up injuring ourselves. The end result of either is we don't achieve the ultimate goal of maintaining the lifelong habit of fitness.

Your class will start 15 minutes earlier starting Monday.

We're responding to many requests to have the first training session moved up to 4:15pm. And we've decided to do just that. Starting next Monday Feb 14th the evening hours will be:

4:15, 5:00, 5:45, 6:30, and 7:15pm (on M,W only)

Thanks for supporting the 4:15 class.

I AM CROSSFIT... Lose lbs, get shredded, get sickfit!

What?  A specialized program in addition to the normal CrossFit training that will bring the individual...

• Small group nutrition seminars
• Take home extra credit workouts
• Special exclusive team workouts
• Special exclusive benchmark workouts
• In depth before and after testing
• Tracking Photos
• Special Care package complete with I Am CrossFit T-shirt


When? Starts on Saturday, Feb. 19th

Who?  To keep the quality high we have to limit this program to 10 people!  So first come first serve. 

How Much?  Only $150.00

How Long?  This will be a 6 week course 

Why?  Because Everyone wants to be a success story.

*More details will be revealed soon just ask Matt for a sneak preview.

Friday WOD

1 Strict Press

3 Push Press

7 Front Squats

20 Double Unders

5 •  4 • 3  rounds

mWOD

LaX ball on shoulders

Advanced • Intermediate • Foundational

Scale to capabilities

The running invasion continues

The endurance athletes just keep coming. One of our new CrossFitters Julie, works the foam roller getting ready for her workout. She's an avid marathoner. Welcome to the community Julie!

We've done it again! We're tweeking our hours.

We're responding to many requests to have the first training session moved up to 4:15pm. And we've decided to do just that. Starting next Monday Feb 14th the evening hours will be:

4:15, 5:00, 5:45, 6:30, and 7:15 (on M,W only)

Thanks for supporting the 4:15 class.

Thursday WOD

10 Thrusters 

10 Sumo High Pulls 

M 95/ W 65

5 • 4 • 3  rounds

mWOD

Shoulder Mobility

Advanced • Intermediate • Foundational

Scale to capabilities

Showing off his scars

It was a big welcome back dafor both Chuck Phelps (Bicep tear surgery) pictured here, and Mark Douglas (major shoulder reconstruction). Both resumed their training after many months recovery. It takes a lot to come back after the frustration of being injured and a very long, slow, painful rehabs. The fact of the matter is, it's easier to continue training while injury free, than fighting your way back from a setback. Congratulations Mark and Chuck for making it through the hardest part of your recoveries and hurdling the biggest obstacle in your recoveries, walking again through the gym door! Take it slow and easy.

The best is yet to come! Meet six champions that are getting better with age!

Benchmark Wednesday

"Johnson"

9 Deadlifts m245 w165

24 Pull ups or 8 MU instead of PU & Dips.

24 Dips

9 Squat Cleans m155 w105 (strip the weight off the DL bar)

AMRAP in... 20 • 15 • 10 min. 

mWOD

Hip Mobility

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

Real tough guys can lift as well as run

Matt is started to get the hang of his CrossFit training. With being a triathlete, it's been an adjustment for Matt and his wife Diane to begin to add hi intensity weight training into their conditioning mix. It has been great to see both of them push themselves into new training territories with such resolve. I predict we are seeing the emergence of two CrossFit masters competitors, but more importantly 2 great examples of parents living a life of fitness and health.

Tuesday WOD

Burbee Wallballs (Push-up with hands on the ball)

Sit-ups (You get to use your arms for momentum! Speed is king on this one)

1 minute each, continuous running clock

5 •  4  • 3  rounds

Record total number of reps after selected number of rounds completed.

POST THIS MASTERS WOD #3 at www.masterwod.com if you're 40 years or older.

ICE WOD Participant Winners: Julie Lucas & Amber Hickle! The shirts will be in soon.

mWOD

Hamstring PNF

Advanced • Intermediate • Foundational

Scale to capabilities

The Marine invasion

Graham introduces some new Marine recruits to the kind of training they will need to prepare for any eventuality.

The Open to the community group poses after their fight gone bad variation.

It was an amazing Saturday. By rough calaculations, we had wellover 100 people workout Saturday morning between 2 kids classes, normal Saturday, Community workout and the Marines. Thanks to the army of trainers that pulled this task off with style and excellence. Thanks Sandy, Matt, AJ, Kelly, Rick, Frank, Dave, Kelly, Heather and Graham... hope I didn't miss anyone.

Monday WOD

1-Arm KB Power Snatches m53 w 35

AMRepsAP in 5 min.

For every rep less than 100 reps perform that many burpees immidiately after the 5 min time limit.

Rest 5 minutes Then...

Tabata Hollow Rocks 8 • 7 • 6  rounds.

*Record how many burpees you had to do and your hollow rock lowest round.

mWOD

Shoulder Mobility

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

Looking Back...

 
Here is a picture of Dave only a few weeks into the Paleo Challenge last Summer.  Since it's been almost 6 months since he shed all the excess bodyweight it's almost hard to imagine the "old" Dave.  I just want everyone to remember just how hard this guy has worked to not only continue to train hard but also keep the weight off and some for this long!

Way to go Dave, you really have an iron will to be able to accomplish what you have.  Our hats are off to you!  Starting CrossFit at 285lbs and now weighing in at 205 is an amazing feat.

Free Trial Workout This Saturday!  11:00am at CrossFit Troy.  Bring your friends and family that might be interested in trying CrossFit. 

Friday WOD

Back Squat 50% 1RM

Plank Rows (L+R=1)

Pull ups

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

*Do 4 TGU after every even round.

mWOD

LaX ball on shoulders

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

 

The Inner Teacher

 
Even though she's at home away from school, Jasma can't help herself from writing on chalkboards.  Here is a picture of her inner teacher coming out during a homemade Ice WOD.  Well done Jasma, you have really managed to fit CrossFit into your everyday life extremely well.

Teen Class make up.  Tonight at 7:30

Thursday WOD

DB Clean & Press

13 - 12 - 11 - 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

Choppers

1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 - 11 - 12 - 13

mWOD / CD

Shoulder Mobility

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

At Home Ice WOD #2

 
Connor puts on a one man gun show last week while doing the CFE workout.  At only 19 years old Connor is quickly becoming one of Troy's fittest young men.  When most highschool athletes throw in the towel after graduation there are a select few who refuse to give up on their fitness levels.  Connor, you are one of the few athletes who keep pushing for no other reason than the desire to stay tough.

Free Community Workout

Do you know anyone who you know if they could just try CrossFit you know they'd love it.?  This is your opportunity. Invite them and join them as their workout buddy.

When: This Saturday Feb. 5 11:00am

Where: Right here at CFT

How: Just show up with your friend or family member who is interested in trying out CrossFit

Why: Because all future CrossFitters are just waiting to be invited!

NO Classes ALL Day -- Many have been begging us to open the gym! Understand CrossFitters it's a level 3 NO TRAVEL order. It's not a how tough or committed are you issue. It's a we are liable if something happens issue. Just hold your horses, stay home, and do HOME ICE WOD #2. AGAIN, random T-Shirt draw for 1 man and women that posts performance to comments.

Wednesday AT HOME ICE WOD #2

10 Suitcase Clean and Press Overhead (load up you biggest suitcase)

15 Chair Dips

25 Hollow Rocks

5 • 4 • 3 Rounds for Time

Post Time to comments to be entered to win T-Shirt!

Advanced • Intermediate • Foundational

Scale to capabilities