Sherry shows nice depth on her back squat. She's another one of our masters age athletes that can attribute CrossFit training as a key factor in a total life transformation. The Sherry I remembered 3 years ago and over 50 lbs heavier would not even be hardly recognized by her friends today.
The 2011 Reebok CrossFit Games Marathon ESPN2 NEW YEARS DAY
THIS MONDAY 2012 Workout Times
9:00 am and 12:00 ONLY
Friday WOD
Back Squat
1x5-50%
1x5-60%
5x5-70%
1min Plank, 1min. Side Plank both L & R
AMRAP 10 mins: (115/75)
1 Deadlift
1 Hang power Clean
1 Front Squat
1 Push Press
* 5 Burpee penalty for a drop within any round
* Not crazy heavy, nice and quick through!
Advanced • Intermediate • Foundational
Scale to capabilities
Month of January $60.00 Special
Purchase a $60.00 January special for a friend or family member. Yes, that means a full month of CrossFit Training for only $60.00. PURCHASE HERE
Wallball Body Position Tip from CrossFit.com . Keeping the chest and elbows up, and the knees out, enables efficient transfer of power from from the legs and hips into the wallball.
Wednesday WOD
Snatch Drills: 1 Knee + 1 Power Snatch + 1 OHS (keep it light) 3x3
AMRAP 15 • 12 • 10 mins:
1 Squat Snatch
35 DU's
Rest 5mins:
5 • 4 • 3 Rounds:
10 DB Rows
5 Strict Pull-ups
Advanced • Intermediate • Foundational
Scale to capabilities
Month of January $60.00 Special
Purchase a $60.00 January special for a friend or family member. Yes, that means a full month of CrossFit Training for only $60.00. PURCHASE HERE
Chuck Phelps, Chief of Police of Troy, Chuck started working out at CrossFit Troy in 2010 and immediately lost 10 pounds as his de-conditioned body responded to his new fitness routine. Chuck noticed, though, that he hit a plateau of weight loss shortly into the process (he had not addressed nutrition yet). Through the months Chuck decided he needed to cut calories (an error in strategy by the way) by reducing his food in-take. He ate only two meals a day, and eventually was eating only one meal a day – and was still disappointed with the outcome. He realized he couldn’t starve his body to lose weight; He had to eat the right foods while he continued to train well. Chuck felt that he needed a “jump start” so turned to the Advocare products and began the 24 Day Challenge. His food choices now include “real meat”, no processed lunch meats; vegetables and fruits. He admits he is a chocoholic so the Advocare’s chocolate peanut butter bar is perfect for him once in a while. One day he was craving a Blizzard from Dairy Queen and drove to Tipp City to enjoy the cheat. He found that by the time he was finished with a small Blizzard, he felt sick to his stomach. He counted not feeling well as a victory!
Chuck has lost an additional 27 pounds in the last several months, but he’s no longer concerned about weight. He has decided that he’s going to listen to his body. He will eat when he’s hungry and he will continue to train right. Chuck’s philosophy: If I’m eating right and training right then I want to accept my body weight where it naturally falls. I want to have the ability to maintain it and to be successful!
NOTE: There will be NO 6:00 am workout this morning.
Tuesday WOD
Front Squat 3 x 3
then
7 Power Clean & Jerks (Heavy enough that have to drop every couple times)
5 HSPU
6 Power Clean & Jerks
10 HSPU
5 Power Clean & Jerks
15 HSPU
Month of January $60.00 Special
Purchase a $60.00 January special for a friend or family member. Yes, that means a full month of CrossFit Training for only $60.00. PURCHASE HERE
Want to show someone what CrossFit is all about, send them to this video.
Terry is the perfect storm. The right attitude, the right friends, the right gym, mix in showing up no matter how busy or tired she is and you've got another addicted CrossFit master (45 yrs old+) getting results.
All training hours are the same as usual today!You'll not want to miss the special Christmas Eve WOD at 12:00. This will not be a workout for the uninitiated. Family and friends welcome but unless they are VERY fit they may want to just cheer you on.
Purchase a $60.00 January special for a friend or family member. Yes that means a full month of CrossFit Training for only $60.00. PURCHASE HERE
Want to show someone what CrossFit is all about, send them to this video.
Ever thought about competing? Here's an opportunity. Feb 11th in West Chester, Ohio, CrossFit Cornerstone is hosting the Voice of America Games. I'll be competing in the masters catagory. Go here for more information. If you've never competed before, this is a great 1st opportunity. Don't be shy or afraid of the weight requirements. You can scale if you need to, and there are different divisions by level. Fun for all. Let's make it a road trip!
Get ready for the 2012 CrossFit Games Open!
Feb 27th to March 25th. One WOD a week for 6 weeks right here at CrossFit Troy.More information
Let me know if you're interested or have any questions - Mike: mlyons@crossfittroy.com
Holiday Workouts
Saturday 24th, 12:00 ONLY "The 12 hours before Christmas WOD"
Sunday 25th, CLOSED
Monday 26th, 9:00am, 12:00 ONLY
Friday WOD
Snatch Drills: 1 To the Hip + 1 back to right below the knee + 1 Power Snatch +1 OHS
* add weight each set completed with perfect form
5x3
then
2 Power Snatches
4 Burpee jump-touches*
* Jump Touches should be at least 12in. above max reach.
Zach does 20 inch box step ups with a 45 lb bar on his back.
Want to show someone what CrossFit is all about, send them to this video.
Ever thought about competing? Here's an opportunity. Feb 11th in West Chester, Ohio, CrossFit Cornerstone is hosting the Voice of America Games. I'll be competing in the masters catagory. Go here for more information. If you've never competed before, this is a great 1st opportunity. Don't be shy or afraid of the weight requirements. You can scale if you need to, and there are different divisions by level. Fun for all. Let's make it a road trip!
Get ready for the 2012 CrossFit Games Open!
Feb 27th to March 25th. One WOD a week for 6 weeks right here at CrossFit Troy.More information
Let me know if you're interested or have any questions - Mike: mlyons@crossfittroy.com
Holiday Workouts
Saturday 24th, 12:00 ONLY "The 12 hours before Christmas WOD"
Sunday 25th, CLOSED
Monday 26th, 9:00am, 12:00 ONLY
Thursday WOD
BackSquat
1x5-50%
1x5-60%
5x5-70%
Good Mornings 5x5 (add weight on each round)
10 • 8 • 6 Rounds:
10 KB Swings (53/35)
5 Burpee Box Jumps
This is a fast met con, each round should not take longer then 1 minute
Ever thought about competing? Here's an opportunity. Feb 11 th in West Chester, Ohio at CrossFit Cornerstone is hosting the Voice of America Games. I'll be competing in the masters catagory. Go here for more information. If you've never competed before, this is a great 1st opportunity. Don't be shy or afraid of the weight requirements. You can scale if you need to, and there are different divisions ability level abilities. Fun for all. Let's make it a road trip!
Get ready for the 2012 CrossFit Games Open!
Feb 27th to March 25th. One WOD a week right here at CrossFit Troy.More information
Let me know if you're interested or have any questions - Mike: mlyons@crossfittroy.com
Holiday Workouts
Saturday 24th, 12:00 ONLY "The 12 hours before Christmas WOD"
Christina and Steve running side by side. Nothing like a little friendly competition to get that intensity up another notch.
Ever thought about competing? Here's an opportunity. Feb 11 th in West Chester, Ohio at CrossFit Cornerstone is hosting the Voice of America Games. I'll be competing in the masters catagory. Go here for more information. If you've never competed before, this is a great 1st opportunity. Don't be shy or afraid of the weight requirements. You can scale if you need to, and there are different divisions ability level abilities. Fun for all. Let's make it a road trip!
Let me know if you're interested or have any questions - Mike: mlyons@crossfittroy.com
Dr. Craig Critchley is an example of the fact that CrossFit is for all generations. Training Masters age CrossFitters is like working with a classic car, just because back in the day they could tear up the road, and maybe still can, does not mean that they should. Craig has learned to stay within his limits, and keep his form clean in order to keep working out over the long haul. Craig will be soon going into his 4th year CrossFitting.
Wednesday WOD
Snatch Drills: 1 to Knee+ 1 Power Snatch + 2 OHS,
(Increase weight with each set performed with perfect from)
Cheryl and Dave are working out side by side, as they always do. It was the rare occasion that my wife and I went to the gym together. When we occasionally would, we never worked out together. She went to her side of the gym, and I went to mine. CrossFit changes all that. At CrossFit Troy working out becomes a time together, date time, getting all sweaty, hot and breathing heavy... how could it get any better?
"PR" is short for personal record. We measure everything. If we are going to work this hard and give so much to our fitness efforts we better know if it's paying off. That's why CrossFitters like to measure everything. I want to know "am I getting stronger, faster, more flexible, coordinated, more endurance." Seems like every time we record max efforts in the gym the board is full of PRs.
Candy assumes the post WOD position that we all know so well. It's that place of pain and relief when the workout is over and you can't believe you made it. It's that place that binds all CrossFitters across the gym, the town, the state, the city and country and world together. Have you ever ran into a perfect stranger in a far off place, and discover they are a Crossfitter too? With just a nod and a smile this common experience binds us.
Ah...the beloved "Core Test." Pained noises, red faces...you've been there. If you pass you are supposed to have a healthy core. If you fail...then you have some strengthening to do. Core strength is crucial to living a healthy and happy life. Here's a little bit about why...
Mark and Sherry stayed late after one of last weeks WODs and worked on Sherry's kipping pull-up. Not only did she get her first kip, but she was also able to do string together a few in a row! An impressive feat for a first time kipper! Sherry has been with us since the beginning of the gym - so 4 years. It's never too late to learn something new. If you're a seasoned CrossFitter that has gotten too comfortable in the gym, this week I challenge you to work on something new. Jump on a higher box, work on your kip, or try going upside down for the first time. After all, the only way we grow is to put ourselves outside of our comfort zones. It will also probably add some excitement to your life. :) Sometimes what's safe and comfortable can get boring after awhile. So lets test the limits and see what we'r capable of!!
Wednesday WOD
30 Sec. Row
15 Unbroken Thrusters 135/95
10 Unbroken Pull-Ups C2B
30 Sec. DB Burpees
3 Rounds
*3 Minute rest between rounds
*Each round should be done AFAP and as unbroken as possible!
Thanks to everyone who came out to the Christmas Party! It's been an amazing 4 years!
Congrats to the winners of the Paleo Challange:
Donna Hawk - 17 lbs. lost, Mike Grasty - 20 lbs. lost, Steve Peterson - Most Likely to stay Paleo, and Cheryl McReynolds - only 4 cheats for the whole 40 days.
And the overall winner: Janae James who lost 20 lbs and 10.75 inches!!
Honorable Mention goes out to Josh Lurie who lost 16 lbs!
Donna is not letting torn tendons keep her from her training. Modify modify modify and keep getting more fit, even when injured. P.S. And listen to your doctor.
Christmas Dinner Celebration THIS EVENING 5:30p.m. !
There will be NO evening classes. All morning and noon classes are still on.
Everyone bring a white elephant gift to exchange. All food, drinks, plates and cups provided. See you there!
When Amanda comes to the gym, she always brings enthusiasm. Her positive energy is intoxicating and I believe gives her an edge in every WOD. It doesn't seem to matter the day, her glass is always half full. Maybe we should ask her what she's got in that glass.
**Announcements:
No class Monday the 5th 4:30, 5:30 or 6:30 P.M. - The 4 Year Christmas Dinner will be held then. Register below!! Hope to see you all there!
Don't miss the all gym Christmas/Anniversary Dinner next week. REGISTER HERE
