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Read this article...It could save your life. Or at least your feet ;)
http://www.marksdailyapple.com/barefoot-running-harvard-study/
Don't miss the all gym Christmas/Anniversary Dinner next week. REGISTER HERE
Thursday WOD
Power Snatch
3, 3, 3, 2, 2
*Rest 2 minutes between sets
Then...
Spend 5 minutes working on DU's (or triple unders if you have DU's)
Then...
Core Test
mWOD
Calf & Hip Mobility
Competitor • Advanced • Intermediate • Foundational
Scale to capabilities
"Work hard today, no one has ever drowned in sweat."
- Steve Peterson
Don't miss the all gym Christmas/Anniversary Dinner next week. REGISTER HERE
Wednesday WOD
15 Tough Push Press
30 Box Jumps
10 KB Swings
12 Tougher Push Press
30 Box Jumps
10 KB Swings
9 Toughest Push Press
30 Box Jumps
10 KB Swings
**Rest only as long as it takes to add weight to the bar for each set of push presses
mWOD
Shoulder & Wrist Mobility
Competitor • Advanced • Intermediate • Foundational
Scale to capabilities
Momma, Janey's mother, graced us with her presence in the gym. She said that all of the exercises we did in that days WOD she does in physical therapy. Minus the weight. Momma is a true testament of the scalability of Crossfit. If she can handle the movements, what's your excuse?
Don't miss the all gym Christmas/Anniversary Dinner next week. REGISTER HERE
Tuesday WOD
Thrusters
Amrap in...30 Seconds
*5 Rounds; Rest 1:30 after each round
*Add weight after every round that you get 8 reps or more
Rest 5 Minutes
Then...
10 Burpees
15 KB Swings
10 Burpees
12 KB Swings
10 Burpees
9 KB Swings
10 Burpees
mWOD
Shoulder Mobility
Competitor • Advanced • Intermediate • Foundational
Scale to capabilities
Andrew is a good friend of CFT. He used to work out here with us and now he and his wife Sophia own their own box in Fort Wayne. Great CrossFitters, great friends. If you ever find yourself in the area, stop in and say hi!
Don't miss the all gym Christmas/Anniversary Dinner next week. REGISTER HERE
Monday WOD
10 Weighted Step-Ups (bar on back)
10 Push-Ups
10 Good Mornings
10 Squats
Amrap in...9 Minutes
Rest 3 Minutes
Then...
10 Lunges (L+R=2)
10 Double Unders
10 Sit-Ups
Amrap in...6 Minutes
Rest 3 Minutes
Then...
10 K2E
10 Pistol Squats
Amrap in...3 Minutes
mWOD
Back and Leg Mobility
Competitor • Advanced • Intermediate • Foundational
Scale to capabilities
It was great to see all the families from Franville and Cindyville battle it out for the turkeys. Hope you had a fantastic Thanksgiving!
Please register HERE
(There will be no evening classes that day)
Mark your Calendars today, more details coming.
Friday Hours
Friday
Backsquat – 8 sets of 3 @ 60%; rest 1 min
AMRAP 5 minutes
KB/DB snatches (53#/35#)
**penalty is push ups for every rep under 100
**do NOT go too light…they shouldn’t get +120 reps, then it was too easy
(3 minute rest)
AMRAP 2 minutes
Pull-ups
(3 minute rest)
AMRAP 2 minutes
Double under or single jump ropes
Competitor • Advanced • Intermediate • Foundational
Scale to capabilities
The obstacle keeps getting smaller all the time. Many of us started our pull-ups with a band. Sarah stairs hers down as she works her kipping pull-ups.
(There will be no evening classes that day)
Mark your Calendars today, more details coming.
Holiday Hours
Thanksgiving Day 11/24: 9:00 am
You won't want to miss this holiday workout! Bring your family and friends to this special Holiday workout to watch or workout with a scaled version.
Wednesday "DT"
12 deadlift (155#/105#)
9 hang power clean
6 push jerk
(5 rounds)
Competitor • Advanced • Intermediate • Foundational
Scale to capabilities
Paul was one of many CrossFit Troy athletes that did the "Filthy Fifty" for the first time. Paul is also kind enough to share the experience with his wife and son too. What a guy.
(There will be no evening classes that day)
Mark your Calendars today, more details coming.
Holiday Hours
Thanksgiving Day 11/24: 9:00 am
You won't want to miss this holiday workout! Bring your family and friends to this special Holiday workout to watch or workout with a scaled version.
Tuesday "Nate"
2 muscle-ups (or 3 dips / 3 pull-ups)
4 HSPU
8 KB swings (70#/53#)
AMRAP (20 • 15 • 10 minutes)
Competitor • Advanced • Intermediate • Foundational
Scale to capabilities
It's good to get upside down. Sherry shows us her handstand chest slaps. Just when you think you've got all the CrossFit movements down there's another one that pops up just to mess with your mind. I love the fact that our athletes are always willing to try something new.
Crossfit brings elements of all fitness worlds so that you can do everything!
“If you can brag about either a low 4’s mile or a high 4’s bench press you could also be a lot fitter.” (No one has both.)
-Greg Glassman
I ran across this article on the main site. Enjoy.
Nine Things Successful People Do Differently
Christmas & 4 Year Anniversary Dinner Party
It's hard to believe that it's been 4 years since we opened CrossFit Troy! The entire gym is invited to celebrate together where we've been and where we're going in the future.
Monday Dec. 5th, 5:30-7:00pm
(There will be no evening classes that day)
Mark your Calendars today, more details coming.
Holiday Hours
Thanksgiving Day 11/24: 9:00 am
Monday "Filthy Fifty"
Box jumps
Jumping pull ups
KB swings (35#/26#)
Walking lunges
K2E
Push press (45#/30#)
Supermans (or good mornings for a change)
Wall ball
Burpees
Double unders (this one you can use 3x singles)
50 • 35 • 20 reps of each
Competitor • Advanced • Intermediate • Foundational
Scale to capabilities
Steve finishes his second elements session. As a former football player he's looking forward to getting back into shape. After graduation from college 6 years ago, he set himself to get established in his career, but the busy days and lack of structure in his fitness efforts have made him aware that he's got to make a change. CrossFit Troy is the place to go to make that happen.
Christmas & 4 Year Anniversary Dinner Party
It's hard to believe that it's been 4 years since we opened CrossFit Troy! The entire gym is invited to celebrate together where we've been and where we're going in the future.
Monday Dec. 5th, 5:30-7:00pm
(There will be no evening classes that day)
Mark your Calendars today, more details coming.
Holiday Hours
Friday WOD
Work up to a tough 1 in the push press
3 min row for calories
rest 1 min
3 min double unders
rest 1 min
3 min burpees
**can do these in any order depending on how many people are in the class
Competitor • Advanced • Intermediate • Foundational
Scale to capabilities
Laurel (60+ years of age) who visites us periodically from CrossFit Heights, discovers that the 20 inch box was not as far out of her reach as she thought. She went from being able to do only one 20 inch box jump, to doing over 30 in her next WOD. What we believe or don't believe about ourselves is a powerful thing. What we believe can enslave us, or set us free to thrive.
Natural Running. Our classes are learning to run the way we were created to run.
Here's an example before and after analysis of an athlete with specific comments for his continued improvement at the end. More info on POSE running HERE. Enjoy.
Thursday WOD
Deadlift @ 11X1; 8 sets of 2 @ 65%; rest 1 min
AMRAP 10 minutes
1 KB swing
1 squat
1 sit up
add a rep to everything after each round
Competitor • Advanced • Intermediate • Foundational
Scale to capabilities
Ryan Lavy (Age 14) works towards his goal one push-up at a time. Simply put, that goal is to be the best baseball player to ever graduate from Troy High School.
Many of our sessions will be opening with natural running drills as a part of our warmup. Our goal at CFT is to help every one of our athletes learn to run the way we were in tended to run. With maximum effeciency, performance, and longevity. Personally speaking, learning the pose (Natural) running style has helped me love to runa again. -- Mike
Here's an example before and after analysis of an athlete with specific comments for his continued improvement at the end. More info on POSE running HERE. Enjoy.
Wednesday WOD
Deadlift (275#/185#)
Box jumps
21-15-9
Competitor • Advanced • Intermediate • Foundational
Scale to capabilities
Lori does all of workout "Cindy" with the blue band for the first time. And she was willing to pay the price of her first rip which she shows off proudly. It's always fun to see how excitied first time rippers get when they taste the bitter sting of skin slippage.That first rip symbolizes the sacrifice and a willingness to endure in order to achieve. May it be the first of many more rips Lori!
Tuesday WOD
12 power clean (155#/105#)
30 wall ball
9 power clean
30 wall ball
6 power clean
30 wall ball
3 power clean
Competitor • Advanced • Intermediate • Foundational
Scale to capabilities
New Crossfitter Steve sets his first baseline strick press at 165 lbs. Not a bad starting point. At CrossFit Troy we measure everything. I wonder what he'll be doing a year from now? Welcome to CrossFit Troy Steve. A big congratulations to more than 30 CrossFit Troy athletes last week that set max lift PRs!
What your actions say about you.
I always say that to the degree your air squat is deficient, everything thing else you try to do will be compromized to the same degree. This "Occupy wallstreet" protester chose to show his deficiency by squating and defication on the American flag.
I have great respect for anyone who has the courage to take the risk to stand up for what they believe... whether I agree with them or not, but the way in which they choose to express themselves often reveals more about them, than the thing that is being protested against.
This is a must see reminder from Red Skelton from 40 years ago. It gives balance and is a reminder to those of us that might not understand, or need a reminder of what the American flag stands for.
Monday WOD
Unbroken thruster ladder 1-2-3-4-5-6-7-8-9-10 (135#/95#)
**must drop the bar in between each rung, i.e. between 1 and 2, 2 and 3, etc
**goal is unbroken reps in each rung, i.e. 8 unbroken, drop, 9 unbroken, drop, 10 unbroken, BUT this is also for time
**heavier than your usual Fran weight
Competitor • Advanced • Intermediate • Foundational
Scale to capabilities
When I think of Steve I thing of how he speaks softly but carries a big barbell. No one works harder than Steve, and I never see him finish a WOD without being flat on his back. There's no doube Steve will accomplish ALL of his fitness goals in time. Thanks Steve for being such a great CrossFit ambassador and inviting your friends into the gym.
Friday WOD
Clean grip deadlift – 3RM
**do not switch your grip for this
**practice that hook grip!
3 rounds:
AMRAP (ring) push-ups
Rest 10 seconds
AMRAP (ring) dips
Rest 1 min
**these can be done in either order depending on how many sets of rings are needed
Competitor • Advanced • Intermediate • Foundational
Scale to capabilities
Vic is one of our many masters age CrossFitters (50+). I'd put him up against most anyone 25 or 30 years younger. One thing I like about Vic is his face will always express what's going on inside. Vic is living proof that the 50's can be the new 30s. If you're willing to make your personal health and fitness the priority it deserves.
Thursday WOD
1 Rep Max Strict Press
Then
Box Jumps (26/20)
K2E (T2B)
Push-ups (Clapping)
21-15-9
mWOD
Tricept/Forearm
Competitor • Advanced • Intermediate • Foundational
Scale to capabilities
Christine smashed her deadlift PR (185). She said, "I've never really been pushed to try this hard before." Excellent training will always bring out the best efforts. She was one of many that put their training to the test today. If were going to work this hard we want to know , "Am I getting faster, am I getting stronger, am I getting more fit?" There's no better way to guarantee that the answer to that question is "yes", than training at CrossFit Troy.
Wednesday BenchMark "Cindy"
5 Pull-ups (C2B)
10 Push-ups (hand release)
15 Squats
AMRAP 20 • 15 • 10 minutes
mWOD
Tricept/Forearm
Competitor • Advanced • Intermediate • Foundational
Scale to capabilities
Our newest trainer Zach Roberts has been doing CrossFit for nearly 4 years now. He's got a masters degree in education from The Ohio State University, is the director of music and the Marching Band at Dixie HS. He gets his kicks from knowing he can walk into the Football team weight room and outlift nearly everyone on the team and play every instrument in the band to boot. Not bad for a musician.
If you're fortunate enough to get to be trained or coached by Zach you'll see why we're so proud to have him be a part of the CrossFit Troy Staff.
New CrossFitters Candy and Ryan Lavy have followed on the heals of the dad/husband Paul, and have made CrossFit a family venture.
Tuesday CrossFit Total WOD
CFT – backsquat and deadlift
Set your 1 rep max for each and update your tracking sheets. Get that PR!
mWOD
Hamstring
Competitor • Advanced • Intermediate • Foundational
Scale to capabilities
Saturday was another great day for our monthly free community workout.
Every Saturday Free to the Community. We decided why only do it only once a month. Starting next Saturday you can bring a friend to experience CrossFit EVERY Saturday! We'll still have the all gym team WOD at 9:00 am. The Community open gym will be at the same time 9:00.
Palea Challenge half way point
We're hearing tremendous things from our 40 day Challenge participants. I've heard, I've lost 6, 10, even 20 pounds from folks. Up to 9 inches has being shed. People are experiencing soaring energy levels. Stomachs feeling better. There are even those with ZERO cheats. Others are not letting those "bad weekends" side track them. Thanks Heather for the great job you're doing keeping us all connected, informed and inspired. Lets' stay the course for the next half!
Monday WOD
5-7 sets:
3 hang power snatch
3 OHS
30 double unders
Rest 2:30
**the goal for this workout is a time around 30-40ish seconds.
**If their first set is 50+ seconds, scale weight or reps.
**Sub lateral jumps for DUs rather than 30 singles.
mWOD
Glute/Groin Mobility
Competitor • Advanced • Intermediate • Foundational
Scale to capabilities
I'm not sure why Mary Jo is so happy to see Dave in a sudden state of morbid obesity...but this picture was just too darn cute not to share.
**Announcements:
Friday WOD
Back Squats - 8 sets of 2 @ 70% of your 1RM
*Rest 1 min. in between sets
Then...
6 DB Push-Press
12 Pull-Ups
24 DB Lunges
Amrap in...10 Min.
mWOD
Glute/Groin Mobility
Competitor • Advanced • Intermediate • Foundational
Scale to capabilities
Some of us go upside down for the first time...
Others fine tune our skills
**Announcements:
Thursday WOD
Work up to a tough 1RM in the split jerk
(15 min. time limit)
Then...
4 minutes of double unders
3 minutes of lunges
2 minutes of sit-ups
1 minutes of box jumps
*score is the total number of reps you did
mWOD
Quad Mobility
Competitor • Advanced • Intermediate • Foundational
Scale to capabilities
Even though you didn't technically place, you're all winners in our hearts. Thanks to everyone who dressed up! Your spunk makes the gym a better place :)
**Announcements:
Wednesday WOD "Mary"
5 HSPU (Handstand Push-ups or modify)
10 Pistols (or 30 Air squats)
15 Pull-ups
AMRAP 20 Minutes
mWOD
Shoulder Mobility
Competitor • Advanced • Intermediate • Foundational
Scale to capabilities
