CrossFit

Wednesday

Wed WOD

3 Rounds:

2 MU (scale 4 pullups/4dips)

8 Front Squats (light)

8 Box Jumps

 

Rest 4 mins then,

EMOTM for 8mins,

1 Heavy Push Jerk (use racks if possible)

10 Burpees

 

Tuesday

Tuesday WOD

Run 800 • 600 • 400m

5 • 4 • 3 Rounds:

10 OHS

10 Box Jump-overs / scale to jumps

Run 800 • 600 • 400m

 

Monday

Who loves a good wod??? I do! No, I do....no I do, I DO!!!

The M-W-F 5:30 group shows that it isn't enough just to raise your hand - they raise theirs 'crossfit style'.

Research says: Keep your goals to yourself and you'll have a better chance of reaching them.

 

Order New CFT T-Shirts -  $20.00

Samples to try on for size on shelf then sign order form on board

 

Monday WOD

AMRAP 20 • 15 • 10 mins:

2 DL (205/315)

4 TGU

6 C2B Pull-ups

 

Friday

Pictures of Mike from 1980 at Iowa State

Very few of us have ever been a part of a real team community. I’ve only really experienced it a few times in my life. The thrill of being a part of something really amazing. Over the past 30 years since, I’ve worked at many different places, corporate cultures and companies but none even came close... even having my own business...but none of them approach the days I was a part of the Iowa State Gymnastics team. I guess, in a way, I’ve longed to find that kind of experience again.

I’ve often wondered what it was about that team in 1977-1980 that made it such a powerful influence on me. One clue was paying attention to what kind of memories would occasionally come back to my mind, as I’d pull out the old photo albums every couple years. Though most of the pictures were from competitions, it was not the memories of competitions that I valued the most. It was the many hours spent in training and striving together with my teammates in that old gymnasium with no judges, and no spectators. Just us athletes striving to achieve an ever higher level of performance.

In the process of dreaming and creating CrossFit Troy along with others in our community, I’m committed to incorporating those same elements that I believe made my college competitive experience so great and unique.

Here are a few of those aspects that I believe make CrossFit Troy, this kind of great experience for you.

1)    Motivating coaches that can attract the right kind of people.

2)    A sense of doing something that you believe very few others could, or would, dare to do.

3)    The kind of community that is forged ONLY by suffering and striving TOGETHER, accomplishing beyond what was previously thought possible.

4)     Striving together for goals that are tangible and measurable. Progress toward a goals that are tracked and able to be celebrated specifically.

5)     Always doing something different. Never bored, always learning and improving. And as you do so you're body does the same. Changing before your eyes.

6)    The motivation that comes from having coaches and team mates that you respect, care deeply about, and cheer you on throughout the trenches of training as an athlete.

I believe that the CrossFit method, and the way it is able to turn fitness into sport, is one ways this rare kind of team community can be born.

Just because we all grew up, or graduated from a team in high school or college, it's not over. The athlete in you may be just beginning. EVERYONE should have the opportunity to also be a part of such a grand pursuit.

-- Mike 

Friday WOD

Strict Press

Work up to a 1RM

 

7 • 6 • 5 Rounds:

7 R arm DB Snatches @ tough weight

25 m DB waiters walk

5 T2B

7 L arm DB Snatches @ tough weight

25 m DBwaiter walks 

5 T2B

Thursday

No extra points for good form. Riley does a max L-Hold

 

The Fear of "Bulkiness" and CrossFit- Great blog entry Read it here

 

Thursday WOD

DL (Deadlift)

Work up to a 1RM

 

3 • 2 Rounds:

10 Paratroopers

50m Sprint

10 Paratroopers

10 Front Squats

15 Pull-ups

 

 

Wednesday

It's great to have Randy back after a long recovery from injury. In the end we will all eventually realize that the things that have the ability to shape us all for the better are the tough times provided by any setback.

4 Surprising Secrets to the Work Balance Life.

 

Wed WOD

3 Rounds:
3 tough DL’s
10 pull ups AFAP
Rest 2mins

3 Rounds: 
2 tougher DL’s
10 burpee box jumps - 24/20” AFAP
Rest 2mins

3 Rounds: 
1 Even Tougher DL
200m Run AFAP
rest 2mins

 

 

Tuesday

 

 

Thanks ADT for the infographic recommendation.

Sleep or Die

Earlier this year I decided to make a lifestyle change and start going to bed at 9:00pm. Sometimes as early as 8:30pm. I get a lot of grief for it, and it is strange going to bed when it's still light out, but I love to enjoy my mornings and can't do that when in a rush. My whole adult life has been rushing out the door to be at the office by 7:30 am. I've decided enough of that. I get my solid 8 hours a day and get to spend my favorite time of the day unrushed, healthier and happier. -- Mike

also

4 Surprising Secrets to the Work Balance Life.

 

Tuesday WOD

Snatch Drills:

Hang Snatch + Snatch From Ground

6X 1.1.1

 

7 Rounds:

7 HSPU

7 Burpees

7 Dips

7 Plank Rows (L+R=2) 

*use HEAVY DB’s!

* 15 • 12 • 9 min Time Cap Scale Appropriately!

 

Monday

Presenting your training team at CFT. Sherry Douglas, Zach Roberts, Fred Gillenwater Jr., Dustin Brown, Amanda Brown, Amanda Hughes, Mike Lyons.

Thanks Lee Woolery from Speedshot Photography for offering your services to us this weekend.

 

Benchmark WOD

“Filthy 50”

50 Box Jumps - jump up, step down (24/20)

50 Jumping hPull-ups

50 KB Swings (44/26)

50 Walking Lunges

50 Knees to Elbows

50 Push Presses (45/35)

50 Supermen

50 Wall Ball Shots (20/14)

50 Burpees

50 Double Unders

 

Scale to 50 • 35 • 20  per your ability

 

Friday

Push Jerking 225lbs.This is the moment that I Injured my shoulder causing me to have to withdrawl from the competition. It is true that timing is everything. It's been hard pill to swallow that with so few injuries in my life, this one came at the worst of times. Not the very worst though. It could have happened the week before, prevented me from competing at all.

Thanks eveyone for cheering me on, and being so encouraging. I'm hoping to find out soon, that I won't need surgery. See you in the gym. --Mike

 

Trainer Fred shows how to do a single leg L-seat, and at the same time doesn't miss an opportunity to show off those nifty new shoes.

Friday WOD

DL (Dead Lift)

Work up to a 1RM

 

AMRAP 12 • 10 • 8 mins:

10 DB Cleans

100ft. Farmers Walk

10 HSPU (Defecit if you have 10UB full depth HSPU)

 

 

Thursday

 

It's an honor to get to compete with the best in the world. Here's Gord, the Masters 50-54 CrossFit Games Champion. A great guy an amazing athlete. I think the closest I got to him was when we shared an ice bath after the WOD :0

Thursday WOD

Strict Press

Work up to a 1RM

 

“Mini Nate”

AMRAP 7 mins:

2 MU/ 6C2B+4Dips

4 HSPU

8 KB Swings

Rest 3mins then,

Complete as many rounds as you did previously AFAP!

 

Wednesday

 

Wednesday WOD

AMRAP 5mins:

100m Run

5 Dips

Rest 3mins

AMRAP 5mins:

25 DU’s

5 T2B/K2E

Rest 3mins

AMRAP 5mins:

Run 100m

20sec. Lsit

Rest 3mins

AMRAP 5mins:

25DU’s

5 Pull-ups

Tuesday

 

CrossFit Troy offers Yoga classes! Check them out!

Tuesday WOD

Power Cleans 

6 x 2.2.2

~60-70% of 1 RM

5 rounds:

30 second DB Lunges

30 second Rest

30 second Bear Crawl

30 second Rest

30 second Burpee Box Jumps

30 second Rest

Monday

Amazing! Chad's first attempt at muscle-ups and he did three in a row!
 

Clean Drills:
Full Cleans - 5 sets x 1.1.1
*This should be done at 70%-80% of 1RM

"Grace"
30 Clean and Jerks
RX: 95/135#

 

Games Report

Mike Withdraws from Games

I'm sorry to say that I suffered a slap tear to my right shoulder in the first event Friday. I was doing the first segment of the WOD where I had 2 minutes to work up to a max lift push jerk. I was successful and jerked 225 lbs overhead. But it came at a price. I was able to complete the rest of the WOD as well as the 2nd WOD (which did not go well at all, and I can't blame the shoulder on that one). The next day (today, Saturday) I awoke to a vertually immoble shoulder. 

I'm looking foward to watching my other Masters buddies continue on without me. Time to start rehab and preparation for next year.Thanks everyone for all your support.

 

Thursday

Mike Lyons has arrived in the Los Angeles area to get ready for a challnging competition. He's in the Masters Men's group that begins at 1:30 PM Friday. You can watch by going to www.crossfit. com.

Good luck, Mike!

Thursday WOD

Clean Drills:

1 Hang Clean + 2 Front Squats + 1 Clean from Ground

Work up to a max for this Complex

 

15-12-9

Power Cleans

HSPU

 

Wednesday

Carrie gets her first months of CrossFit under her belt. We can work on smiling for the camera during the WOD later.

Follow the CrossFit Games and Mike 

Mikes Workouts

Watch Live Video Stream of Masters Competition

Mikes Bio. Page

 

Wednesday WOD

5 • 4 • 3 Rounds:

Max Rep cycles of:

1 Squat Clean + 1 Push Jerk + 1 Back Squat + 1 Lunge (L+R=1)

Pick a challenging bar weight, use same bar for all cycle elements

Run 200m

Rest 2mins Btw. Rounds

Record total number of cycles

 

Tuesday

Kevin Shares a scripture verse to Mike from "Cindy"

What an amazing send off. I can't tell you how much this evening meant to me.Thanks for you sharing your thoughts, inspirational scriptures, and support for my competing at the Games this week. I will be taking all your words with me and use them as fuel to see me through when the challenges take me into the dark place of the WODS ahead. -- Mike

We also had a great recognition dinner and congratulations again to the participants in the Paleo Challenge.

Special recognition was given to:

Kendra Hudgins: Least Cheats (0). Wow not even one compromise!

Dave Dalhamer: Most weight lost (20.6 lbs). More than our smaller kettlebells!

Anna Marie Stover: The Spirit Award, for her attitude in most embodying what the challange was all about

Lee Reaman: The Spirit Award for her amazing commitment to the challenge

Steve Petterson: Special Recognition for his persistence and gift of encouragement to us all

 

Tuesday WOD

EMOTM for 12 • 10 • 8 mins:

Even mins. Max L-Sit Hold (can alternate single legs)

Odd mins. 5 GoodMornings

 

EMOTM for 10 • 8 • 6 mins:

10 Box Jumps

5 T2B

 

4x200m Time Trials Rest 90 sec. btw

 

Monday

Because of the amazing age range of the Crossfit Troy community, we have several families of 3 generations all doing CrossFit. Here Grandma Lee, Mom Shelli, and Stephanie worked out together last week. How awesome is that?!

Monday, July 9 @ 7 PM

Paleo Challenge Awards & Mike's Send-off to the CrossFit Games

Click here for more details!

Monday WOD

50 Hand to Hand Swings (single arm KB Swings changing hands at the top of the swing)

40 Goblet Squats

30 Push-ups

40 Hand to Hand Swings

30 Goblet Squats

20 Push-ups

30 Hand to Hand Swings

20 Goblet Squats

10 Push-ups

Friday

The Amandas and Kelly sport the guns after the 4th of July WOD. Kellys gun you might notice is a little deformed as he tore that bicept muscle last week. He'll be going into surgery tomorrow so we wish him all the best and a speedy return back to the gym.

Monday, July 9 @ 7 PM

Paleo Challenge Awards & Mike's Send-off to the CrossFit Games

Click here for more details!

Friday WOD

Snatch Drills:

Work up to a heavy single 

Then,

1 Snatch Pull + 1 Hang Snatch + 1 Snatch from below knee

5x2

*Stay as heavy as possible but with perfect form!

 

AMRAP 10mins:

2-4-6-8-10-12....

Weighted Lunges

Dips

50m Sprint

 

 

Thursday

Thanks everyone who turned out for a great Independence Day WOD.

Never take our freedom as a country and your independance as a citizen for granted. There are movements a foot today, that are putting them both in jeopardy. Be informed, be brave and be fit. As it was, and will always be, our freedom and independance are worthy of a fight.

Monday, July 9 @ 7 PM

Paleo Challenge Awards & Mike's Send-off to the CrossFit Games

Click here for more details!

Thursday WOD

BackSquat

5x3

2 TGU each side between backsquat sets

30 Pull-Ups

20 Box Jumps (24/20)

10 Snatch (135/95 lbs)

20 Box Jumps (24/20)

30 Pull-Ups

 

Wednesday 4th of July

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

Click here for more details!

4th of July firecracker WOD

To be announced at the gym 9:00 am. It will be tough and loud. We'll start slow and and in a bang!

Tuesday

  

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

Click here for more details!

Finally! What Really Makes Us Fat. www.nytimes.com

Tuesday WOD

3 • 2 • 2 Rounds

In Teams of 3:

600m run

10 Bear Complexes

Max Rep KB Swings

* Cannot switch stations until each

partner is complete with their respective reps

*Each person will complete 3 reps total

Scale to Capabilities: Advanced • Intermediate • Foundational

Monday

 

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

Click here for more details!

Monday WOD

AMRAP 20 • 15 • 10 mins:

3 Manmakers

6 Burpee Pull-ups *NO KIP!

9 Box Jumps

Scale to Capabilities: Advanced • Intermediate • Foundational