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Special 4th of July WOD
9:00 am session only
Monday, July 9 @ 7 PM
Paleo Challenge Awards & Mike's Send-off to the CrossFit Games
Watch for details!
Friday WOD
Strength:
1 Push Press + 2 Push Jerks + 3 Split Jerks
Work up to a max
AMRAP 10 • 8 • 6 mins:
1 Wallwalk
10 Paratroopers
25m Lateral Shuffle See Video
10 Flutterkicks (L+R+L+R=1)
Scale to Capabilities: Advanced • Intermediate • Foundational
The Paleo Cooking Seminar and Paleo Challenge Awards scheduled for Friday evening have been postponed & will be re-scheduled soon. Watch for details!
Thursday WOD
Note: You might notice that this is the same WOD as posted yesterday. I posted the wrong WOD for the M/W/F rotation. So this is the WOD that was intended for the T/TH rotation to run on Thursday.
GoodMorning
5x2 Heavy
(-)10-15lbs and
3x10
* 2 Tall box jumps between heavy sets of GM’s
4 • 3 • 2 Rounds:
30 Sec. T2B
Rest 30 sec.
30 sec. DU’s
Rest 30 sec.
30 Sec. Pull-ups
Rest 30 sec.
Scale to Capabilities: Advanced • Intermediate • Foundational
The Paleo Cooking Seminar and Paleo Challenge Awards scheduled for Friday evening have been postponed & will be re-scheduled soon. Watch for details!
Wednesday WOD
GoodMorning
5x2 Heavy
(-)10-15lbs and
3x10
* 2 Tall box jumps between heavy sets of GM’s
4 • 3 • 2 Rounds:
30 Sec. T2B
Rest 30 sec.
30 sec. DU’s
Rest 30 sec.
30 Sec. Pull-ups
Rest 30 sec.
Scale to Capabilities: Advanced • Intermediate • Foundational
Sherry goes over the workout with her 9:00 class.
The Paleo Cooking Seminar and Paleo Challenge Awards scheduled for Friday evening have been postponed & will be re-scheduled soon. Watch for details!
The ultimate underdog Spealer makes it to his 6th CrossFit Games
He's probably the Crossfitter that I respect the most. Yes, I'm always going to cheer the loudest for the small man. Chris Spealer is exactly my height and weight (5'5 and 155 lbs). Not a big guy. When competing at the highest CrossFit level. many of his toughest competition are 40-60 lbs heavier than him. At regionals it looked like his chances to make it to the Games by qualifying out of regionals, were slim. Watch the below video for his story of guts, faith and all the values CrossFitters stand for.
Tuesday WOD
15 minutes: Build to a quick 1 rep max Clean
then
"Diane"
12-15-9
Deadlift (225/155)
HSPU
Monday WOD
In Teams of 2:
1-10 Burpees
2-20 KB Swings (only evens)
1-10 Pull-ups
2-20 Wallballs (only evens)
Run 800m
*So Partner A does 1 then partner B does 1, then 2 and 2 , 3 and 3 all the way until 10.
Same for wallballs and KB swings except A-2 B-2, A does 4 B does 4, 6 and 6 ect…
*Run must also be completed together!!
Hey Mike, how many knees to elbows do I need to do to get rid of this gut?
Friday WOD
Dead Lift
5x3
10 Rounds:
1-Rarm DB Power Clean
2-Rarm DB Squats
3-RDB Push Presses
1-Larm DB Power Clean
2-Larm DB Squats
3-LDB Push Presses
* 5 Burpee Penalty for Each Drop
Doing everything just right.
Thursday WOD
Press
5x1 Heavy Strict Press + Max Rep Push Presses
AMRAP 12mins:
3 DB Man-Makers
9 Pull-ups
12 KB Swings
Back by popular demand
Palea Challenge Celebration, Dinner, Cooking Class and Awards
Bellyfire Catering will join us again for our ongoing cooking seminar series.
Please note date & time change!!
Friday, June 29th, Dinner at 7 pm, Awards 8 pm (come for awards only to pay no fee)
Wednesday WOD
100 DU's
50 Pull-ups
400m Run
80 Squats
40 Push-ups
400m Run
60 KB Swings
30 HSPU
400m Run
The 6:00 am group sends its greeting to the rest of the gym.
Back by popular demand
Palea Challenge Celebration, Dinner, Cooking Class and Awards
Bellyfire Catering will join us again for our ongoing cooking seminar series.
Please note date & time change!!
Friday, June 29th, Dinner at 7 pm, Awards 8 pm (come for awards only to pay no fee)
Jeff will be demonstrating the preparation of the following recipies:
Lemony Rosemary Chicken
Roasted Pork Loin
Sauteed Spinach & Garlic
Cinnamon Spice Apple Sauce
Because these are different from the last session, even if you’ve attended before, you’re encouraged to drop in. Feel free to bring a friend, as this workshop is not limited to members. For $20, you will receive valuable information to get your eating on track. Jeff will also provide information about how to get 7 meals per week delivered to you. The food is reasonably priced, delicious, and makes eating right so much easier. Registration for the meals at the event or contact Jeff at jeff@bellyfirecatering.com
Kim Recommends: The Food Lovers Make it Paleo by Bill Staley and Hayley Mason
Tuesday WOD
1 Mile run
20 DL's (205/315)
30 Burpees
40 HR Pushups
800m Run
The 9:00 am group sends it greeting to the rest of the gym.
Back by popular demand
Palea Challenge Celebration, Dinner, Cooking Class and Awards
Bellyfire Catering will join us again for our ongoing cooking seminar series.
Thursday June 28th, Dinner at 6:30pm, Awards 7:30pm (come for awards only to pay no fee)
Dinner/Seminar fee will be $20 per person.
Sign up at the gym.
Monday WOD
EMOTM for 12 mins:
On even mins: 3 Weighted Strict Pull-ups
On odd mins: 2 Heavy Front Squats
“Fran”
21-15-9
Thrusters / Pullups
Hang snatching Bryan.
Back by popular demand
Palea Challenge Celebration, Dinner, Cooking Class and Awards
Bellyfire Catering will join us again for our ongoing cooking seminar series.
Thursday June 28th, Dinner at 6:30pm, Awards 7:30pm (come for awards only to pay no fee)
Dinner/Seminar fee will be $20 per person.
Sign up at the gym.
Friday WOD
12mins to find:
3RM BackSquat
and Max Rep Unbroken Pull-ups
then for time,
100 Sit-ups
50 Push-ups
100m Bear Crawl
50 Flutter Kicks (L+R=1)
*Break up as desired except the bear crawl
Marcus takes his power snatch to new heights.
Thursday WOD
SnatchWork up to a heavy single
then,
2 To the Hip + 1 Hang Snatch
5x2
AMRAP 5mins:
5 Pull-ups or C2B
10 Split Squats
Rest 2mins
AMRAP 5mins:
5 Hanging Leg Raises
10 Lunges (L+R=1)
The Jamie Halter story in progress. - by Jamie
and of me crossing the finish line of the 5k this past Saturday. I can't believe the change!!!
Wednesday WOD
Snatch Drills:
1Power Snatch + 2 Hang Snatch
5x2
In Teams of 2
AMRAP 20mins, Alternating each minute:
1 Snatch
2 T2B
3 Burpee
Amy is just beginning her CrossFit journey. Thers's nothing like the anticipation of what the future could hold when the decision has been made to not accept the status quo.
Paleo Challenge
Week 4 Mike and Pams Paleo Recipies and shopping lists Download Menu week 4
We're seeing some fantasic resuls from our challenge. Don't forget to post those cheats every week as well as your 3 week weight drop amount. But remember weight loss is only one component of progress. And not necessarilly the best. 4 crossfitters have posted double digit weight losses after only first 3 weeks WOW! Imagine if you lived this way.
Tuesday WOD
40 Kettlebell Swings
20 Pull-Ups
400 Meter Run
30 Kettlebell Swings
15 Pull-Ups
400 Meter Run
20 Kettlebell Swings
10 Pull-Ups
400 Meter Run
Thanks to everyone who turned out to our open to the community Saturday WOD. Especially the large group of visitors. Looking forward to starting those element sessions this week. The CF Troy community just keeps growing.
"Have fun and get results, that's the secret." ~ Greg Glassman
Paleo Challenge
Week 4 Mike and Pams Paleo Recipies and shopping lists Download Menu week 4
We're seeing some fantasic resuls from our challenge. Don't forget to post those cheats every week as well as your 3 week weight drop amount. But remember weight loss is only one component of progress. And not necessarilly the best. 4 crossfitters have posted double digit weight losses after only first 3 weeks WOW! Imagine if you lived this way.
Monday WOD
5 • 4 • 3 Rounds
60 Sec. KB or DB Snatch
60 Sec. Burpee Box Jumps
60 Sec. Farmers Walk
Rest 2mins
Trainer Sherry takes Katy through her elements series. Every new CrossFitter has the opportunity to have three, 1 on 1 sessions with a trainer preparing them for maximum success as they enter our team workouts. Good luck Katy!
"Have fun and get results, that's the secret." ~ Greg Glassman
Friday WOD
Snatch Drills:
2 Snatch Pull from Knee + 1 Hang Squat
Snatch
5x3
AMRAP 7mins:
5 Hang Power Snatches
10 Burpees
Rest 3 mins
AMRAP 3mins:
Max Rep T2B
I'm so proud of our athletes.
"Have fun and get results, that's the secret." ~ Greg Glassman
Thursday WOD
BackSquat 5x2
(-) 10lbs from each side and 2x5
(-) 10lbs from each side and 2x10
12-9-6-3
DB Thrusters
DB Choppers
DB Rows
DB Russian Twist
Freddie takes a wall walk.
A bit of trivia. Did you know that the Chief of Troy Police traines at Crossfit Troy. Chuck Phelps. He's a CrossFit success story that by his own admission was out of condition "on the job" before turning his training and nutrition life around.
A sad true story. Several months ago I get a call in the middle of the night that the door of the gym was open. I go in and 2 meet two police officers there waiting for me. Thankfully just a false alarm. As we are leaving I asked the 2 (obviousy not fit) officers where they trained. They both "laughed" (at suggestion of exercising). My heart sank...
I'm not a cop, so if I go on and say in this blog what I was thinking, I'd probably get in trouble. So I'll let Freddie Camacho a Police Officer and CrossFitter take over from here. READ THIS AND FORWARD TO A COP YOU KNOW.
Paleo Challenge Week #3
Download Mike and Pams weekly menus, recipies and shopping list. Download Menu Week 3
Wed WOD
Clean Drills:
1 to the Knee + 1 Clean from Knee
5x2
3 Rounds:
3 Hang Squat Cleans (105/155)
6 Push-Jerks
9 Plank Rows (L+R=1)
100m Sprint
Congratulations to Shelli Romie, Jill Thome and Kelly Spurlock for their 10K run this weekend.
A note from Jill Thome (Center above)
Hey Mike, We took this after the Strawberry 10k Classic. Thought we would share with you. I know the idea of setting goals for myself never really happened in my life until my Crossfit journey began over 3 years ago. Now I have my sights set on running a half marathon. I really NEVER dreamed at my age I would have the confidence or the ability to accomplish such goals! Thanks to you Mike I have really been able to change my life in so many ways!! I feel very blessed!! THANKS FOR ALL YOU DO!!
Paleo Challenge Week #3
Download Mike and Pams weekly menus, recipies and shopping list. Download Menu Week 3
Tuesday WOD
In 15 mins:
Complete 8 Rounds of "Cindy"
*if you can do 18+ Rounds bump it up to 10 Rounds
And find a Max Rep Push Jerk
Rest 3 mins then,
EMOTM for 10mins:
2 TGU
Congratulations to Sherry Douglas and Freddie Gillenwater as newly certified CrossFit Trainers.
Sherry Douglas: I've known Sherry for decades and am so proud to have her on our training team. As a fellow 50+ crossfitter, she's living proof that it's never too late to turn your fitness and life around. She's been serving in the area of operations for CFT for a while now, and you'll be seeing her using her considerable teaching skills on the gym floor too. She's a CrossFit success story and is entering into her 5th year crossfitting. To hear her more about her amazing story of transformation, just ask her.
Fred Gillenwater: Fred is a junior high (Tipp City) and college teacher (Sinclair CC). Not only is he a tremendous CrossFit athlete a great teacher and has an endearing personality to boot. He's an endurance athlete, runner, biker and climber.
One thing I greatly appreciate about both Sherry and Freddie is they are both people of deep faith. They will be building their coaching roles on a solid foundation of humilty and a love for people.
Paleo Challenge Week #3
Download Mike and Pams weekly menus, recipies and shopping list. Download Menu Week 3
Monday WOD
AMRAP 20 • 15 • 10 mins:
10 Box Jump-overs
5 Wallwalks
3 strict pull-ups
