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Mandatory Pre-Challenge Measurements, and workout
This Saturday 10:30 am
Thursday WOD
Skill:
Pick one or two skills and work on for 12 minutes.
For Score:
“Partner up”
50-Double-unders
30-Burpees
30-Plate - Ground to Overhead AHAP
100m-Partner carry
AMRAP 12 minutes
Recover 5 minutes
80′ Lunge
AMRAP 5 minutes
*While athlete A lunges, athlete B holds handstand.
Back again by popular demand at Practice CrossFit
Saturday, June 7th 2014
Save $5.00!
Hi guys,
Not signed up yet? Use the promo code (5justforyou) and save $5.00.
Mandatory Pre-Challenge Measurements, and workout
This Saturday 10:30 am
Wednesday WOD
Strength:
2-Back squat AHAP
2-Strict HSPU (Add difficulty if possible)
*Alternating OTM for 10 minutes.
For score:
Wall-ball
5-10-15-20-25-30 …continue
*After each increment, perform 5 deadlifts 180/275
AMRAP 7 minutes. Score Wall-balls to comments.
Auxiliary:
Double dumbell bent over row
5×10
The 6am class shows their appreciation for long time am trainer Dustin who continues to leave his mark on every new day starting with "CIRCLE UP"!
Back again by popular demand at Practice CrossFit
Saturday, June 7th 2014
Let’s all do this...yes?
Hi guys,
Not signed up yet? Use the promo code (5justforyou) and save $5.00.
Pre-Challange Measurements, and workout
This Saturday 10:30 am
Tuesday WOD
Skill:
Hang clean+Clean
*OTM for 10 minutes
For score:
10-DB snatches 35/55
10-Dips
AMRAP 5 minutes
Recover 2 minutes
5-Burpee box jumps 24/30
5-CB Pull-ups
AMRAP 5 minutes
Recover 2 minutes
50m-Sprint
10-Push-ups
AMRAP 5 minutes
Auxiliary:
10-Hard Ring Rows
15-V-ups
4 Rounds
Often, organized religion gets a bad wrap. With more attitudes like these, we might be able to change that.
The following is from Faithlikes.com
Singer Jon Foreman was asked if Switchfoot is a “Christian” band, and his response is definitely something worth reading. This is such an incredible story! I love seeing “faith” driven bands step outside of their comfort zones for the sake of reaching more people.
“To be honest, this question grieves me because I feel that it represents a much bigger issue than simply a couple SF tunes. In true Socratic form, let me ask you a few questions: Does Lewis or Tolkien mention Christ in any of their fictional series? Are Bach’s sonata’s Christian? What is more Christ-like, feeding the poor, making furniture, cleaning bathrooms, or painting a sunset? There is a schism between the sacred and the secular in all of our modern minds. The view that a pastor is more ‘Christian’ than a girls volleyball coach is flawed and heretical. The stance that a worship leader is more spiritual than a janitor is condescending and flawed.
These different callings and purposes further demonstrate God’s sovereignty. Many songs are worthy of being written. Switchfoot will write some, Keith Green, Bach, and perhaps yourself have written others. Some of these songs are about redemption, others about the sunrise, others about nothing in particular: written for the simple joy of music.
None of these songs has been born again, and to that end there is no such thing as Christian music. No. Christ didn’t come and die for my songs, he came for me. Yes. My songs are a part of my life. But judging from scripture I can only conclude that our God is much more interested in how I treat the poor and the broken and the hungry than the personal pronouns I use when I sing. I am a believer. Many of these songs talk about this belief. An obligation to say this or do that does not sound like the glorious freedom that Christ died to afford me. I do have an obligation, however, a debt that cannot be settled by my lyrical decisions. My life will be judged by my obedience, not my ability to confine my lyrics to this box or that. We all have a different calling; Switchfoot is trying to be obedient to who we are called to be. We’re not trying to be Audio A or U2 or POD or Bach: we’re trying to be Switchfoot.
You see, a song that has the words: ‘Jesus Christ’ is no more or less ‘Christian’ than an instrumental piece. (I’ve heard lots of people say Jesus Christ and they weren’t talking about their redeemer.) You see, Jesus didn’t die for any of my tunes. So there is no hierarchy of life or songs or occupation only obedience. We have a call to take up our cross and follow. We can be sure that these roads will be different for all of us. Just as you have one body and every part has a different function, so in Christ we who are many form one body and each of us belongs to all the others. Please be slow to judge ‘brothers’ who have a different calling.”
Foreman mentions the Christian “box” that many musicians want to stay in. He’s trying to be different. I agree with Foreman, as Jesus has called us to reach outside of the cultural norm in hopes of being the change (Rom 12:2). If Switchfoot comes to your town, do yourself a favor and get out to see them live. This band is incredible.
Back again by popular demand at Practice CrossFit
Saturday, June 7th 2014
Let’s all do this...yes?
Hi guys,
Will you do this with me?
A lot of you already know about it, but if not, it’s basically an eight-week health, fitness, and lifestyle challenge called the Whole Life Challenge.
I’ve already signed up, and I also want to ask you to do it with me. See, I want to be surrounded by people who are helping me make great choices with respect to my lifestyle.
Here’s the link to sign up...
Mike
Monday WOD
Skill:
Power clean + Clean
*Work for 10 minutes
Strength:
2-Deadlifts AHAP
2-Strict press AHAP
*Alternating OTM for 10 minutes
For score:
Power snatch AHAP
Power clean and jerk AHAP
Thruster AHAP
*Perform 3 reps every :20 for 3 minutes. Finish one movement, recover 1 minute, move to the next.
Auxiliary:
10-Wall-ball
5-CB Pull-ups
AMRAP 6 minutes
When to do your first Competition
By Josh
Watching CrossFit grow has been like watching a brave child entire the cruel world alone, walk without ever having seen it done before, and having millions follow right along.
I often think back to the days when we took our first wobbly steps into a thing called The Games, when we invited our first friends to the table and called them sponsors, when we first aired re-runs of people working out on a little channel with four big letters.
I can even remember the days when there was no such thing as a local throw-down. Seven years ago, we called that Saturday.
But change is the only thing that makes life worth living.
For the most part, I love the changes we’ve seen in CrossFit. The guys at the top keep making the right call and the athletes around the globe continue to be rewarded for it. But the guys like us, affiliates with their feet in the dirt and bloody hands on the barbell, still have responsibility. Especially when it comes to competing.
These days you can’t take a breath without being invited to the next local throw-down. Most of us love this and revel at the chance to hang out with our friends, meet new athletes and compete on a different level than our daily grind. But when is the last time you thought about the rookie CrossFit athlete? The new who wants to be JUST LIKE YOU? The one who sees you doing a challenge every other weekend, who now thinks he has to join you because he looks up to you.
Unfortunately, this is becoming more and more the case. Beginners who have no right to register for even the simplest of challenges, are GETTING STARTED far to early, often urged by eager coaches who want them to experience all CrossFit has to offer in their first month of training.
Admirable. Admirable and stupid. READ THE REST
Back again by popular demand at Practice CrossFit
Saturday, June 7th 2014
Let’s all do this...yes?
Hi guys,
Will you do this with me?
A lot of you already know about it, but if not, it’s basically an eight-week health, fitness, and lifestyle challenge called the Whole Life Challenge.
I’ve already signed up, and I also want to ask you to do it with me. See, I want to be surrounded by people who are helping me make great choices with respect to my lifestyle.
If you sign up before midnight on Friday, it costs only $39. Here’s the link to sign up...
Mike
Save $10 sign up now. Price is going up to $49 Friday at midnight!
Friday WOD
Skill:
Snatch balance
*Work skill for 8 minutes
Hang snatch
*Work skill for 8 minutes
For score:
“Teams of Three”
5-Tire flips (or 10 heavy medball underhand throw from ground)
Max rep – HSPU
Max rep – Back Squat 85/115 Masters 65/95
AMRAP 12 minutes
*Athlete A begins on tire flips. When they finish, they tag athlete B on the HSPU, who in turn relieves the third athlete from back squats.
Record total reps completed
The website is finally back!
For the past 3 days our website was MIA due to our hosting company being the victim of a cyber attack. Sorry for the inconvenience. It's good to know that we don't rely on technology to get great training at CFT.
Let’s all do this...yes?
Hi guys,
Will you do this with me?
A lot of you already know about it, but if not, it’s basically an eight-week health, fitness, and lifestyle challenge called the Whole Life Challenge.
I’ve already signed up, and I also want to ask you to do it with me. See, I want to be surrounded by people who are helping me make great choices with respect to my lifestyle.
If you sign up before midnight on Friday, it costs only $39. Here’s the link to sign up...
Mike
Save $10 sign up now. Price is going up to $49 Saturday at 12:00!
Thursday WOD "POWER ELIZABETH"
Strength:
3-Back squat AHAP
3-Dips AHAP
*Alternating OTM for 10 minutes
For time:
“Power Elizabeth”
-Power clean 95/135 Masters 75/115
-Dip
21/15/9
Auxiliary:
5-Strict HSPU
10-KB Swings
5 Rounds for completion
The website is finally back!
For the past 3 days our website was MIA due to our hosting company being the victim of a cyber attack. Sorry for the inconvenience. It's good to know that we don't rely on technology to get great training at CFT.
Sub: Let’s all do this...yes?
Hi guys,
Will you do this with me?
A lot of you already know about it, but if not, it’s basically an eight-week health, fitness, and lifestyle challenge called the Whole Life Challenge.
I’ve already signed up, and I’m signing up my entire CrossFit Troy
But I also want to ask you to do it with me. See, I want to be surrounded by people who are helping me make great choices with respect to my lifestyle.
If you sign up before midnight on Friday, it costs only $39. Here’s the link to sign up...
Mike
Save $10 sign up now. Price is going up to $49 Saturday at 12:00!
Wednesday WOD "Angie"
Skill:
Power clean+2 Front Squats+Jerk
*Work up for 15 minutes
For time:
100-Pull-ups
100-Push-ups
100-Sit-ups
100-Squats
Save $10 sign up now. Price is going up soon!
Monday WOD
Skill:
Kick Handstand/Hold/Walk Progressions
10 minutes
For score:
“Teams of Two”
100 Sit-up buy in (both work at same time)
then
20-Thruster 65/95 Master 45/75
20-Push-ups
20-KB Swings
14-Thruster 65/95 Master 45/75
14-Push-ups
14-KB Swings
8-Thruster 65/95 Master 45/75
8-Push-ups
8-KB Swings
AMRAP 15 minutes
One works at a time, each does 1/2 reps
Auxiliary
ODD - 20 sec L Hold / Scale bent leg support
EVEN - 30 sec Plank Hold
EMOTM 10 min
Our standards say a lot about what we value
Rx
As perscribed. This is a term we throw around in the Crossfit world. With many workouts Rx is the bar established as an expectation of weight for the workout. I have come to greatly appreciate standards (squating below the crease, Fran at 95lbs, pushing you're head through the window on a press), but there can be a problem with the Rx standard. It assumes a very homogenious group of people. For the most part, Crossfit gyms are heavily populated in the 25-35 age range. Masters aged people 45+ are still unequally represented in our gyms. The typical Crossfit trainer (ages 25-35) is challanged to think outside their box of personal experience of themselves and their clients.
I was reminded on this the other day, as I finished my WOD. Being 55 years old I've learned the smart and healthy thing to do is to not always feel obligated to do the 8 reps of 135 lb thruster, just because it's the Rx on the whiteboard. That standard would be inappropriate for me. But as the trainer put by score on the white board I was asked if my weight was Rx. My response was "It is for a master". The trainer laughed and we both made sarchastic comments back and forth. But it really made me think. By only posted one Rx (for the 25-35 age group), what was being said was "we don't value the masters age person". I've had masters clients say this to me when I've not posted a masters Rx on the board. A myself being of master age, agree with the sentiment.
Rx can be just as bad as it is benefit. Take Fran for instance. The intent of Fran is to be a high intensity fast moving benchmark. Testing capacities of those domains and evergy systems. In order to move at that level the weight used should be 50% of the 1 rep max. In other words, at 95lb Rx for thrusters I should be able to thrust 190 lbs one time. If that can't be done, the Fran weight should adjust acordingly. In doing Fran, the bar should never have to be put down. I've seen to many guys take 8 minutes to do Fran just because they felt obligated to do the Rx weight. Thus doing a Benchmark that does not even measure the right capacities.
We can't cater to everyone I realize. But we honor diversity of generations of Crossfitters, when we inspire them with an appropriate Rx.
--Mike
Save $10 sign up now. Price is going up soon!
Friday WOD
Skill:
Pull-up/CB pull-up/Bar-up/Mup
Pistol/Double/HSPU
*Chose a skill or two and work for 15 minutes
For score:
“Partner up”
7-Tire flips
14-Box jumps @ 24″
21-Front Squat 65/95 Master 45/75
42 second-Partner plank
AMRAP 15 minutes
The movement of Crossfit is sweeping entire familes into the fitness movement. In the beginning teens would use crossfit as off strength and conditioning for their school sport. This past weekend as I judged a teen competition I spoke with several teens that were not planning on returning to their school sport. Their fist love has now become CrossFit AS THEIR primary sport. Imagine how great it would be to never have to graduate from a sport that you love. I believe we're getting a glimpst of the future. -- Mike
Calling everyone in the CFT Community
I'm going to be playing an amazingly fun and effective online health & wellness game called the Whole Life Challenge coming up in May. This is my 3rd time taking this challange and it gets better every time. I'd love for you to join me and be on our team. Maybe it's your first time, maybe you're ready to do it again and move your fitness lifestyle forward another couple notches. Either way let's do it together.
The WLC is a challenge to see how much of an impact you can have on you body, fitness and lifestyle habits over 8 weeks.
I'm really excited for it! And I think you'd love it too. And by the way - by doing it together, we'd both get better results, stay motivated, and have much more fun!
The game starts on May 3rd but you should register right away to get ready. If you have any questions let me know. There's also a ton of info on their website (www.wholelifechallenge.com).
Thursday WOD
Strength:
Halting Snatch (Pause at just below knees) Work to heavy while holding clean form
5X3
Skill:
Aternating Leg Split Snatch
For score:
10 Split Snatch 85/115 Masters 65/95
15 Target Jumps (Jump to at least 6 inches above reach, touch with both hands)
10 C2B Pullups
45 Double Unders
AMRAP 15 Minutes
Calling everyone in the CFT Community
I'm going to be playing an amazingly fun and effective online health & wellness game called the Whole Life Challenge coming up in May. This is my 3rd time taking this challange and it gets better every time. I'd love for you to join me and be on our team. Maybe it's your first time, maybe you're ready to do it again and move your fitness lifestyle forward another couple notches. Either way let's do it together.
The WLC is a challenge to see how much of an impact you can have on you body, fitness and lifestyle habits over 8 weeks.
I'm really excited for it! And I think you'd love it too. And by the way - by doing it together, we'd both get better results, stay motivated, and have much more fun!
The game starts on May 3rd but you should register right away to get ready. If you have any questions let me know. There's also a ton of info on their website (www.wholelifechallenge.com).
- Mike
Wednesday WOD
Strength:
5-Back Squat AHAP
10-Hard Ring Rows
*Alternating OTM for 10 Minutes
For score:
Wall ball
Box Jumps 20/24
SDHP 55/75
Push Press 55/75
Row (Calories)
3 Rounds
*One minute at each station for max reps. Recover one minute between rounds.
Auxiliary:
Roll something before it hurts too much to roll it.
Calling everyone in the CFT Community
I'm going to be playing an amazingly fun and effective online health & wellness game called the Whole Life Challenge coming up in May. This is my 3rd time taking this challange and it gets better every time. I'd love for you to join me and be on our team. Maybe it's your first time, maybe you're ready to do it again and move your fitness lifestyle forward another couple notches. Either way let's do it together.
The WLC is a challenge to see how much of an impact you can have on you body, fitness and lifestyle habits over 8 weeks.
I'm really excited for it! And I think you'd love it too. And by the way - by doing it together, we'd both get better results, stay motivated, and have much more fun!
The game starts on May 3rd but you should register right away to get ready. If you have any questions let me know. There's also a ton of info on their website (www.wholelifechallenge.com).
- Mike
Tuesday WOD
Skill:
Power clean+Clean+Jerk
Work for 12 minutes
Strength:
5-Strict press AHAP
5-Stict pull-up (Add weight if possible)
Alternating OTM for 10 minutes
For time:
Power clean and jerk 105/155 Master 85/135
AMRAP 6 minutes
*OTM perform 5 burpees
Auxiliary:
Tabata-Wall-ball
Congratulations and thanks to Emily Merrit and her wedding party for sharing a part of her wedding day festivites with the rest of the CFT folks at 9am Saturday.
Monday WOD
Strength:
Back squat
5×3
For time:
10-Deadlifts 95/135
5-Thrusters 95/135
10-T2b
4 rounds
Auxiliary:
20 sec Bent Arm Hang
10-Wall ball
Alternating OTM for 10 minutes
Friday WOD
Skill:
3-Position snatch
*Work up for 15 minutes.
For score:
“In teams of three”
100m-Run
Max rep-Push-up
Max rep-Swing 35/55
AMRAP 13 minutes
*Athlete A runs, while one athelte swings and the other performs push-ups. When athlete A finishes the run, all atheltes switch stations.
Thursday WOD
For score:
15-Wall-ball
5-Clean and Jerk 95/165 Master 85/155
AMRAP 8 Minutes
Strength:
Push Jerk
*Work up to a heavy single in 8 minutes.
For score:
10-Alternating lunges
50m-Run
AMRAP 8 minutes.
Strength:
OHS
*Work up to a heavy triple in 8 minutes.
**There is a one minute transition between Events.
Auxiliary:
Tabata-V-ups
Wednesday WOD
Strength:
Front squat
5×3
Skill:
Snatch balance
“Work skill for 10 Minutes
For score:
400m-Run (one time)
-then-
12-Dips
12-Burpees
AMRAP 9 Minutes
Auxiliary:
100m-Run
OTM for 10 Minutes
Tuesday WOD
Strength:
Hang power clean
*Work up to a heavy single.
For time:
3-Cindy Rounds
40-Box jumps 20/24
3-Cindy rounds
25-Box jumps 20/24
3-Cindy Rounds
10-Box jumps 20/24
Auxiliary:
10-KB Swing
5-Strict T2B
5 Rounds
Lacing up and showing Up
The 2014 Open Leaderboard is set in stone by now, and we have totals and pounds and times and rankings and infographics. We also have invitations being readied for regionals. These are all good for facts, but facts never tell the whole story. There’s so much more that goes on in the Open.
If the Open was just about who goes to regionals, I’d never sign up READ MORE
Monday WOD
Skill:
Clean
2×2@75%
3×1@80%
Strength:
Back squat
5×2@70%
For score:
7-Thrusters 95/135 Masters 75/115
20-Double unders
AMRAP 7 Minutes
Auxiliary:
10-Wall-ball
OTM for 10 minutes
Saturday 9:00 am team wod resumes this Saturday!
Skill:
Jerk
Work up for 15 minutes.
For score:
“Partner up”
24-T2B
12-HSPU
24-Alternating Box Jumps 20/24
3 Rounds
-then-
25-Power cleans 95/135 Master 75/115/per teammate
*One partner works at a time. When athletes arrive at the power cleans, they can portion however they like, until each total 25 reps.
Any synificant level of competence in anything is the result of a committment to regularly drilling the basics. Irregardless of how competent you think you are.
Saturday 9:00 am team wod resumes this Saturday!
The most exciting part of my day is getting to know my friends better.
“What quality do you search for in a friend?,” I asked a group.
As you might expect; honesty, integrity, compassion and other adjectives filled the air.
“They can’t be needy,” my last friend said without blinking.
His answer was so shocking, yet so right, I didn’t realize I was nodding in agreement until seconds after my head started moving.
My friend’s job is people. His shoulders are always damp, his office full and his email clouded with the cries of others. He’s a kind soul with an honest tongue; the kinda guy who helps you move on Sunday.
But even he gets tired sometimes.
He offered a 10-second defense but he didn’t need to. The whole group got it. Even those of us who haven’t made it our calling to be there for a congregation have times where we’re needed. Even when we don’t want to be.
I thought of how much I love being needed. Of how addicted to it I am. I often refuse to need anyone else simply because it may mean I’m needed less. To me, not being needed is more painful than going through agony all alone.
If I’m really honest, however, a name or two plastered across my mind like a new billboard at the first of the month. This is who my friend is talking about, I thought. People who only need you because of what you can do for them. Humans willing to better deal you the moment you place an inkling of attention on someone other than them.
The generosity of others is a fountain we should drink from sparingly, always eager to overfill what we take, not a well we bleed dry every chance we get.
Thursday WOD
Warm-up:
Coaches choice
Skill:
Clean
*OTM for 12 minutes
Strength:
Front Squat
10×2
For score:
5-Hard Ring Rows
10-Pull-ups
12-Wall-ball
AMRAP 14 Minutes
Auxiliary:
Tabata-Hollow rock
Extended:
5-Burpees
50 yd Sprint
*Every :30 seconds for =10 Intervals
All of us that did 14.5 understand Ben.
Deadlift
10×2
For score:
3-Power snatchs 95/135 Masters 75/115
6-Push-ups
9-Squats
AMRAP 3 Minutes
5 Rounds/Recover 1 minute between rounds
Auxiliary:
5 Pull-up 5 dips
5 rounds
Extended:
400m-Run
1 minutes rest
4 Rounds
