CrossFit

Determined

During the WOD Randy's got that look. That don't get in my way, or I'll have go animal on you kind of look. In the gym, he's a man of few words who who speaks most loudly through his actions.

This Saturday 4/2/2011

Community Workout: 11:00am, Free $60.00 1 hour full body massage to the one who brings the most friends and/or family to the workout!

Games Open Qualifier Competition, 12:00 Download GamesOpen_2ndweek 

 

Friday WOD

1 Rep Max Deadlift (20 min. time limit)

Then...

10 Squats

10 Box Jumps

AMRAP in... 10 min.

mWOD

Hamstring PNF

Advanced • Intermediate • Foundational

Scale to capabilities

Work'in the lips

Kevin displays consistency in every area. Rarely misses a WOD and nails the lifestyle WOD, PDA (public display of affection). I've noticed he gives AnnaMarie a kiss EVERY time they see one another at the gym after busy workday. What a great husband! Way to to never miss the WODs that matter the most Kevin. 

Thanks everyone who participated in our on-line survey! We got some great feedback. Your opinions really matter in the future of our community.

Thursday WOD

Push Press 5x3 (15 min. time limit)

Then...

Push ups

Dips

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

mWOD

Shoulder Mobility

Advanced • Intermediate • Foundational

Scale to capabilities

CFE WOD

Row 1,000 meters

40 Choppers*

30 Goblet Squats*

20 Mason Twists* (L+R=1)

10 1-Arm Power Snatches* (L+R=1)

*(M44/W26)

CrossFit mom in process

Christina takes "lifting for two" all in stride as she powers through her backsquats. Not doubt she'll be ready for the big push.

CrossFit Games WOD #2 announced  Download GamesOpen_2ndweek

Wednesday WOD

Situps 50 • 40 • 30

______________

Wall Ball

OHS men 115 Women 75

10 - 8 - 6 - 4 - 2

______________

Situps 50 • 40 • 30

*If you cannot do OHS with good form your weight WILL be reduced by a trainer until you can perform the element safely and with good form.

mWOD

Shoulder Mobility

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

 

There are two new pages on our webpage titled Upcoming Events and Success Stories - Please check them out!!!

Can you make me stronger?

 

Another endurance athlete joines the ranks. Josh is a dedicated tri-athlete that has decided that it was time to start adding strength training to his discipline. Also as he has begun to transition his endurance training more to CF Endurance he's looking forward to extending his competing lifespan. Welcome Josh!

Tuesday WOD

"Fran"

Thrusters men 95lbs women 65lbs

Pull ups

21-15-9

mWOD

Shoulder Mobility

Advanced • Intermediate • Foundational

Scale to capabilities

CFE WOD

Row 300

15 Hand-Release Pushups

30 Arm-Throw Sit-Ups

3 Rounds

Making the most of High School sports

I was shocked when Andrew came to CFT back after his football and wrestling seasons 3 inches taller than when he left. He's preparing to be a dominate force at Troy High School. His CrossFit strength and conditioning will play a big role in him getting there. Keep working on that form Andrew.

Monday WOD

"CFT"

2 of 3

1 Rep Max...

Back Squat (20 min. Time Limit)

Strict Press (15 min. Time Limit)

mWOD

Hip & Shoulder Mobility

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

Yoga or Warm up?

 
With the intensity of the warm ups increasing some people walking into the gym for the first time might think they were witnessing a power yoga class or the workout itself!  Just think, our warm ups really are most people's workouts. 

 Don't Forget... 

CrossFit Endurance POSE Running Seminar, This Saturday March 26th, 4:00 pm Sign up sheet is in the gym.  Running season is upon us so if you like to go out and hit the pavement make sure you make it to this clinic.  Not only will it help decrease your race times but it will also help you stay injury free.

All Womens Workout, (help make the video for other women), Sunday March 27th, 4:00 pm

All Community Open Workout, Saturday April 2nd, 11:00 am

Friday WOD

Back Squat 3x3 start at 75% 1 RM (10 min. time limit)

Then...

5 *Lateral Hops 20" Box

15 Double Unders

10 • 8 • 6  rounds

*Lateral Hops - Like a box jump but instead of going straight up you jump to the side.  You are not landing on a box or plate but jumping over it. 

mWOD

Calf Mobility

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

Leading Lady

 
Amanda rips through the first Games Qualifer WOD in intent!  You can tell that this year she means business and is pushing as hard as she can to Regionals.  Good luck this year Amanda and keep hitting these qualifer workouts like you did last Saturday!

Don't Forget... 

CrossFit Endurance POSE Running Seminar, This Saturday March 26th, 4:00 pm Sign up sheet is in the gym.  Running season is upon us so if you like to go out and hit the pavement make sure you make it to this clinic.  Not only will it help decrease your race times but it will also help you stay injury free.

All Womens Workout, (help make the video for other women), Sunday March 27th, 4:00 pm

All Community Open Workout, Saturday April 2nd, 11:00 am

Thursday WOD

Snatch 3x3 Start at 75% 1 RM (10 min. time limit)

Then...

50 Walking Lunges (L+R=2)

15 HSPU

5 • 4 • 3  Rounds

mWOD

Shoulder Mobility

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

CFE WOD

2-Person Team AMRAP*

8 rounds of 1 min on / 30 sec off

Row for calories

BW movement (burpees, K2E, pushups & hollow rocks)

*Partners switch between stations after ea. rd (ie. 4 rds for ea.)

Fun With Front Squats

 
Dave and Lee plow through their Tuesday morning workout with ease!  Not too shabby getting through a WOD in under 6 minutes.  Keep up the dedicaiton guys.

 CrossFit Endurance POSE Running Seminar, Saturday March 26th, 4:00 pm

All Womens Workout, (help make the video for other women), Sunday March 27th, 4:00 pm

All Community Open Workout, Saturday April 2nd, 11:00 am

Wednesday WOD

Power Clean +

Front Squat +

Push Press +

Back Squat +

Rack Jerk = 1 Cycle, 5 Cycles + 100m sprint = 1 Round

*2 min. rest after each round.

3 Rounds

Men 135 Women 95

mWOD

Shoulder Mobility

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

The Road to Cali

 
Mike Lyons, in the 1st qualifying round, presently ranked 5th in the Reebok World CrossFit Games, Mens Masters Division 50-54 Age group.  Great job Mike!  Hopefully this year the workouts will be tougher which will give you a much better chance at winning!  Last year 6th place overall... this year 1st??!!!???

CrossFit Endurance POSE Running Seminar, Saturday March 26th, 4:00 pm

All Womens Workout, (help make the video for other women), Sunday March 27th, 4:00 pm

All Community Open Workout, Saturday April 2nd, 11:00 am

Tuesday WOD

(Warm up Front Squat)

3 Front Squats m185 w135

7 L - Pull ups

7 Rounds

mWOD

Shoulder / Wrist Mobility

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

CFE WOD

If NOT raining

Starting at time 0...

3 100m All Out Effort sprints on the min mark, and then

3 800m AOE runs on min marks 5, 11 and 17

If raining

4 rds tabata row: 20 sec on / 10 sec off

Rest 1 min, and then

3 500m AOE rows with 1 min rest in between

The Extra Half Mile

 
Danielle takes the Wiggle Bar out for a nice leisurly 1/2 mile walk through the mud!  Yes you read that right!  The "I Am CrossFit" crew got up extra early on a Saturday to come in for a grueling CrossFit team workout.  Keep pushing Danielle, 4 weeks down and only 2 to go.

CrossFit Endurance POSE Running Seminar, Saturday March 26th, 4:00 pm

All Womens Workout, (help make the video for other women), Sunday March 27th, 4:00 pm

All Community Open Workout, Saturday April 2nd, 11:00 am

Monday WOD

Run 1200m • 1000m • 800m (1st)

_______________________

Thrusters m115 w75

Burpees

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

________________________

Run 1200m • 1000m • 800m (Finish)

mWOD

Hip Mobility

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

Strong Woman

Taneha works through her strength emphasis workout. Don't worry about your face being a little red...it means your working hard.

Lot's going on...

Games Games Open Competition, Starts Saturday 19th, 11:00am

     WOD #1 has been announced See March 16th ,  Download GamesOpen_Workout_11-1

CrossFit Endurance POSE Running Seminar, Saturday March 26th, 4:00 pm

All Womens Workout, (help make the video for other women), Sunday March 27th, 4:00 pm

All Community Open Workout, Saturday April 2nd, 11:00 am

Friday WOD

Snatch 5x5

Start at 65% of your 1 RM

Record your heaviest set of 5 (10 min. time limit)

Then...

Side Bridges 3x60 sec. per side (don't record)

Then...

Push ups

Pull ups

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

mWOD

Hip Mobility

Advanced • Intermediate • Foundational

Scale to capabilities

Kellis Kids

Some of our CrossFit Kids in the new Kids building. Building future core strength by holding those plank positions.

Thursday WOD

Back Squat 3x5

Start at 65% 1RM, record heaviest set of 5

Then...

"Death by Burpees"

1 burpee the first min...

2 Burpees the second min... etc.

Record your highest complete round plus your change. ex. 15min+6

mWOD

Hip Mobility

Advanced • Intermediate • Foundational

Scale to capabilities

CFE WOD

Pose Running Drills

2 Mile Tempo Run (90% Effort)

Beth is in the box

New CrossFitter Beth gets a sampling of an endurance WOD. Hopefully more running in the not to far off future.

If your competing in the CrossFit Opens or just need a little extra kick in the...

Wednesday WOD

Skill:  Work on Full Clean (7min.)

Then...

Max Rep Power Cleans m185 w115

7 Box Jumps m28" w24"

5 Rounds

*When you set the bar down to rest on the Power Cleans move to box jumps.  Record TOTAL number of Power Clean reps. & time.

mWOD

Hamstring PNF

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

Spider Lady

 
Amber shimmys up the wall on her wall walks like a true spider women!  For those of you that have done Wall Walks you know how difficult this is.  I guess when you lose 30 lbs things like supporting your own body weight while reverse walking up a wall isn't so bad!  Well done Amber and very impressive.

Want to compete in the 2011 CrossFit Games Open? Register Here 

 After you register click on "Athletes and Teams" then "Find a Team" search CrossFit Troy. We will do our workouts on Saturday for 6 weeks. If you cannot make a Saturday there will be a time during the week to compete. 

Simply signing up on the sheet at the gym does not register you with HQ...

Everyone can compete in the Open. Those who cannot perform as Rx'd will not be counted toward the team. But you will help push all the others!

 

Tuesday WOD

Snatch 3x3 record heaviest set of 3 (10 min. limit)

Then...

6 Power Snatches m95 w65

15 Double Unders or 3x reg.

6 Power Snatches m95 w65

15 Double Unders or 3x reg.

400m run or 20 Burpees (class vote)

AMRAP in... 20 • 18 • 16 min.

mWOD

Shoulder Mobility

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

CFE WOD

Row / Plank Row Pushup Donkey Kicks (M45/W30, on the box) 

500 / 4, 400 / 6, 300 / 8, 200 / 10, 100 / 12, done!

Fron the Tennis Court to the Gym

 
 Lori shows us all what Tennis players are really made of with an impressive overhead position.  When Lori isn't tearing up the court she spends her spare time blasting through the WOD.  I can't think of a better training system to improve explosive power than CF. 

Little known fact:  There isn't a second that goes by during a tennis match where explosive power is not being utilized!  Yep that's right just about every single move on the court is a power packed punch. 

Monday WOD

50 Walking Lunges

25 Sit ups

50 *Band Drive-downs

25 Ring Push ups

50 Choppers m70 w53

25 Burpees

50 Double Unders or 3x reg.

25 HSPU 

One Time through as fast as possible!

*Band Drive Downs - hook a band on the chin up rig like you would for pull ups.  get down on your knees, reach up and grab it.  Try to drive the band down to the ground = 1 rep.

mWOD

Shoulder Mobility

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

Hittin' the Corners

 
Frank gets down and dirty during the new warmups making sure that he hits all the corners in his hips.  The big smile on his face let's us know that he's about to start a nice relaxing CrossFit workout.  It's hard to imagine that people go to the spa when they can always just come into the gym to relax right? 

Friday WOD

Strict Press 3x3

Start at 75% 1 RM 10 min. time limit.

Then...

Every minute on the minute for 12 minutes complete...

2 Strict Pull ups (chin must raise above bar)

2 KB Snatches (any type)

*For every round not completed row 200m post WOD.

**Record heaviest press set of 3 and what minute you made it to.

mWOD

Shoulder Mobility

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

Perfect Shoulders

 
When a trainer takes an individual through the basics in an On Ramp class it's always a huge relief to see that they have healthy natural shoulder range of motion.  Here Brenda demonstrates a perfect overhead press with her arms fully locked out, her head through the window, and her abs tight.  Well executed Brenda!  It pays to have an exceptional trainer huh?

Thursday WOD

Deadlift 3x5

 Start at 65% of your 1 RM (10 min. time limit)

Then...

Bottom to Bottom Tabata Squats 20 sec. on, 10 sec. rest = 1 round

8 • 7 • 6  rounds

5 min. Rest

Then...

6 *Quick Feet

50m Sprint (Down & Back 2 times)

5 Burpees

AMRAP in... 7 min.

*Quick feet L+R=1

**Record heaviest deadlift set of 5, lowest round of Tabata squats, and how many rounds on your AMRAP.

mWOD

Hip Mobility

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

CFE WOD

"Interrupting Jackie"

500 Meter Row

25 Thrusters (Barbell = M 45lb / W 30lb)

15 Pull ups

2 rounds

Digging Deep

 
T.J. is one of CrossFitters that decided that he wanted to make a drastic lifestyle change and signed up for the "I Am CrossFit" Challenge.  So far he has seen amazing improvements and it's only been 2.5 weeks.  I don't want to spoil any of the future surprises by giving out some of his gains but I can tell you that the work T.J. has been putting in on his Homework WODs (yes you read that right, HOMEWORK workouts), food journal, and team wods has been really paying off.

Wednesday WOD

Hang Squat Snatch 3x3

*Record Heaviest set of 3 (15 min. time limit)

Then...

5 Choppers Men 70 Women 53

5 Deadlifts 1.5 BW

10 Burpees

AMRAP in.. 10 minutes

mWOD

Hamstring PNF

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

Team Stretch

 
Zach and Christina get some quality couple's stretch time in before their workout last week.  Keep pushing guys it's better to be fit for any challenges that might be coming up in the near future than to take them on out of shape.  I recommend CFE classes because you know youre going to be doing a whole lot of running around!

Don't forget... CFE classes are filling up.  Make sure you sign up in the gym.  Tuesdays and Thursdays at 5:45 pm sharp. 

Tuesday WOD

Double Unders

30 sec. on 30 sec. rest

6 Rounds

*record total number of Double Unders completed

Then...

10 Wall Walks or 3x Inchworms

10 *Body Blasters

20 Box Jumps

4 • 3 • 2  Rounds

*Body Blaster - 1 Burpee Pull up with a K2E

mWOD

Shoulder Mobility

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

CFE WOD

Pose Running Drills

"Death by 10 Yards"...every minute add 10 yards to your shuttle run until the next minute catches you!

5 minute rest

1 Mile - All Out Effort

Record shuttle length max and 1 Mile time

Michael Tedson

 
Ted scores some major fashion points with his one gloved hand during last week's workout.  Keep up the hard work Ted, that moonwalk is well on it's way to becoming a "So you think you can dance" hit!

Monday WOD

12 Wall Ball Shots

11 Burpees

10 Power Snatches

9 OHS

8 Floor Wipers

7 Pull ups or C2B

6 Power Cleans

5 Hang Power Cleans

4 Pistol Squats (L+R= 1)

3 HSPU

2 Muscle ups

1 800m Run (optional)

AMRAP 22 • 18 • 14 min. 

mWOD

Shoulder Mobility

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

Advoman

 
Jon flexes his muscle Monday during his benchmark workout and he is starting to look shredded!  He has also started selling Advocare products which are a line of high quality sports supplements that has been sweeping the country over the past few years. 

How has Jon been making such huge gains?  Is it an increase in his intensity, cleaning up his diet, or his new sports supplements?  Post your answers to comments! 

This Saturday is our community workout!  11:00am is the start time.  Bring your friends and family for a no strings attached shot at a CF WOD. 

Friday WOD

5x5 Deadlift Start at 65% of your 1 RM (15 min. time limit)

Then...

Situps

Flutter Kicks (4 count, so 1,2,3,4 = 1 rep)

Hollow Rocks

100 • 75 • 50  Reps of each

*get it done any way in any order.

mWOD

Hip Mobility

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

There are pr's and then there are PR's!

 
Kyle just happens to fall into the category of PR!  He took a whopping 65lb PR in his deadlift the other day.  Well done Kyle it pays to put in the strength work and hold a rock solid form.

Powerlifting Class starts tonight!  The team will only have room for the first 5 people that sign up so hurry in and don't be late! It will run right along with the regular 5:45 class time but we will be doing things a little bit different.  2 spaces remain...

Thursday WOD

1 RM Strict Press (15 minute time limit)

Then...

5 Seated DB Power Cleans men 50lb+ women 35lb

20 Yard Sprint

10 • 8 • 6  rounds

mWOD

Shoulder Mobility

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

Do the Heather Shuffle

 
One of the things that makes Heather such a great trainer is her ability to get down to her client's level...literally!  Being able to bring a fun and exciting attitude to the class is one of the special talents Heather possesses.  Keep on shufflin' Heather, your doing a great job.

Wednesday WOD

First - Warm up to your Back Squat weight 5 min. time limit.

Then...

20 Overhead Plate Lunges (L+R=2)

10 *90 Degree Rotational Box Jumps

5 Heavy Back Squats 75-80% 1RM

5 • 4 • 3  rounds

*Rotational Box Jumps - Jump up rotating to the right 90 deg.  Step down and jump up rotating to the left 90 deg.  = 1 Rep. So 20 total jumps per 10 rotational Box Jumps.

mWOD

Shoulder Mobility

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities