CrossFit

Thursday

     

 

Special Emphasis Sessions -- $7.00 per session (Free for new members*)

Coached by Mike Lyons - Open to CFT members only.

*If you've joing CrossFit Troy within the months of Feb/March/April the sessions are free. You will want to take advantage of this training.

Olympic Lifting - Sat. May 11th at 10:00am (1 hour session)

We will be learning the critical positions and movements for the Power Snatch and Power Clean. You'll be learning how to best lift an object from the ground to getting your support under the object. That could be anything, a bar, a rock, a sandbag, a dog or a child. Beginner or advanced crossfitter will benefit greatly for learning and refining the skills needed to lift objects. 

Natural Running - Sat. May 25th at 10:00am (1 hour session)

Learn how to run the way your body was designed to run. Increase efficiency and decrease overuse injury, and joint impact while learning to run faster and longer.

 

Thursday WOD

EMOM for 7 minutes
1 hang muscle snatch + 1 hang squat snatch + 3 OHS
+
AMRAP 8 minutes
10 thrusters
50 DUs (or 30 sec attempting DUs)

--- Rest 4 min ---

AMRAP 8 min
10 air squats
15 burpees

Wednesday

     

It's hard to believe but Wrestling is being dropped as an Olympic sport, (while speed walking remains, nothing against speedwalking). I've competed in many sports, Gymnastics, Wrestling, Track, Football, Baseball, Diving, Swimming. I can tell you with out a doubt there is no tougher sport than wrestling on the planet. As a parent, I got to experience my sons and nephews train and compete in this great sport. I don't know of another sport that better developes and demands character qualities needed to succeed in life better. Watch the video below as I whole-heartedly agree with and support its message.

Save Olympic Wrestling-SEE THE VIDEO

 

Special Emphasis Sessions -- $7.00 per session (Free for new members*)

Coached by Mike Lyons - Open to CFT members only.

*If you've joing CrossFit Troy within the months of Feb/March/April the sessions are free. You will want to take advantage of this training.

Olympic Lifting - Sat. May 11th at 10:00am (1 hour session)

We will be learning the critical positions and movements for the Power Snatch and Power Clean. You'll be learning how to best lift an object from the ground to getting your support under the object. That could be anything, a bar, a rock, a sandbag, a dog or a child. Beginner or advanced crossfitter will benefit greatly for learning and refining the skills needed to lift objects. 

Natural Running - Sat. May 25th at 10:00am (1 hour session)

Learn how to run the way your body was designed to run. Increase efficiency and decrease overuse injury, and joint impact while learning to run faster and longer.

 

Wednesday WOD

Strict Press
4x5 Btw. 60-70%
3x3-75-80%
+
AMRAP 5 min
C2B or Chin over pull up ladders 1-2-3-4-5
***1 rep, drop off bar, 2 reps, drop off bar, etc. Once you complete 5 reps, start back at 1
***completing one ladder = 1 round
+
DB split squats @30X0; 8-10/leg x4; rest 1 min between 

Tuesday

     

It's hard to believe but Wrestling is being dropped as an Olympic sport, (while speed walking remains, nothing against speedwalking). I've competed in many sports, Gymnastics, Wrestling, Track, Football, Baseball, Diving, Swimming. I can tell you with out a doubt there is no tougher sport than wrestling on the planet. As a parent, I got to experience my sons and nephews train and compete in this great sport. I don't know of another sport that better developes and demands character qualities needed to succeed in life better. Watch the video below as I whole-heartedly agree with and support its message.

Save Olympic Wrestling-SEE THE VIDEO

 

Special Emphasis Sessions -- $7.00 per session (Free for new members*)

Coached by Mike Lyons - Open to CFT members only.

*If you've joing CrossFit Troy within the months of Feb/March/April the sessions are free. You will want to take advantage of this training.

Olympic Lifting - Sat. May 11th at 10:00am (1 hour session)

We will be learning the critical positions and movements for the Power Snatch and Power Clean. You'll be learning how to best lift an object from the ground to getting your support under the object. That could be anything, a bar, a rock, a sandbag, a dog or a child. Beginner or advanced crossfitter will benefit greatly for learning and refining the skills needed to lift objects. 

Natural Running - Sat. May 25th at 10:00am (1 hour session)

Learn how to run the way your body was designed to run. Increase efficiency and decrease overuse injury, and joint impact while learning to run faster and longer.

 

Tuesday WOD

High Bar Back Squat
1x10-70%
1x8-75%
1x6-80%
1x4-85%
1x3-90%
1x1-2-95%
Rest ~2mins Btw. Sets

Rest 10-15 minutes to get your legs back then

"Helen"
3 rounds
400m run
21 KB swings (53/35)
12 pull ups

Monday

    

The Saturday class had a great time "playing" CrossFit baseball. Probably a lot more work than anyone ever put into an ordinary game of baseball. Saturdays at 9am never disappoint, always different, always "fun", and always a team WOD of some kind.

Special Emphasis Sessions -- $7.00 per session (Free for new members*)

Coached by Mike Lyons - Open to CFT members only.

*If you've joing CrossFit Troy within the months of Feb/March/April the sessions are free. You will want to take advantage of this training.

Olympic Lifting - Sat. May 11th at 10:00am (1 hour session)

We will be learning the critical positions and movements for the Power Snatch and Power Clean. You'll be learning how to best lift an object from the ground to getting your support under the object. That could be anything, a bar, a rock, a sandbag, a dog or a child. Beginner or advanced crossfitter will benefit greatly for learning and refining the skills needed to lift objects. 

Natural Running - Sat. May 25th at 10:00am (1 hour session)

Learn how to run the way your body was designed to run. Increase efficiency and decrease overuse injury, and joint impact while learning to run faster and longer.

 

Monday WOD

High hang squat clean cluster

1.1 x4; rest 1-2 min

***use 60-70% of PC 1RM (add slowly)
+
AMRAP 1 min
Power clean (75% 1RM)
Rest 1 min x3
+
EMOM for no more than 10 min
7 unbroken push ups (5 unbroken clapping push ups)
***stop if you need to break reps

Friday

   

Special Emphasis Sessions -- $7.00 per session (Free for new members*)

*If you've joing CrossFit Troy within the months of Feb/March/April the sessions are free. You will want to take advantage of this training.

Olympic Lifting - Sat. May 11th at 10:00am (1 hour session)

We will be learning the critical positions and movements for the Power Snatch and Power Clean. You'll be learning how to best lift an object from the ground to getting your support under the object. That could be anything, a bar, a rock, a sandbag, a dog or a child. Beginner or advanced crossfitter will benefit greatly for learning and refining the skills needed to lift objects. 

Natural Running - Sat. May 25th at 10:00am (1 hour session)

Learn how to run the way your body was designed to run. Increase efficiency and decrease overuse injury, and joint impact while learning to run faster and longer.

 

Friday WOD

A:Snatch balance

5,3,2,5,3,2; rest 1-2 min

***2nd wave heavier than 1st

 

B:1 ---> 10 goblet squats

10 ---> 1 KB swings

(alternating...1 GB, 10 KBS, 2 GB, 9 KBS, etc)

 

Thursday

  

New CrossFitter Tammy is facing what all new crossfitter do. Having to learn a lot of new things. Some come east, some not so much, but Tammy keeps a great positive attitude. I recently had the pleasure of hearing Tammy tell a perspective new crossfitter about her CrossFit experiences. Thanks Tammy for being a raving fan and for who you are in our community.

Thursday WOD

A:In 10 Reps or Less:

Build to a Heavy Single Front Squat

 

B: 10-8-6-4-2

Deadlifts (use 60-65%1RM)

HSPU

200m farmer carry

 

C: 3x Max Time (Weighted) Plank Hold

Wedesday

 

Wednesday WOD

A:High hang squat clean SEE VIDEO cluster
1.1.1 x5; rest 1-2 min
***use 50% of PC 1RM (add slowly)
 
B:AMRAP 10 min
3,6,9,12,15,18. etc
push presses (use 50-60%1RM)
box jumps

Tuesday

 

New CrossFitter Pam wants to model what she preaches as a fitness and health care professional at Upper Valley Medical Center.

Athlete Shout Out

  

Mary Butts

Hometown: St. Louis, MO currently lives in Tipp City

Joined CFT: February 2013 Was training for a Tough Mudder with her husband and thought Crossfit would be a good way to get ready. She saw Mike Lyons’ name in an Iowa State Alumni Journal and came to try it out. She’s been here ever since!

Mary is a huge advocate for Crossfit and has already shared the experience with some of her friends. She works hard, is constantly improving, and does it all with a smile on her face! Way to go Mary, thanks for being a part of our community!

 

Monday WOD

A: Strict Press

     4x5 @ 60-70%
     3x3 @75-80%

B: Floor Press 
     3x10

C:AMRAP 2 min
10 burpee pull ups
Max Paratroopers in remainder of time
Rest 2 min x3

Monday

 

Congratulations to Chris on his Level 1 CrossFit certification.

 

Note on programming:

Based on the results of our two week testing, we've decided to prioritize increasing our front squat capabilities - from a mobility standpoint as well as absolute strength - and upper body pushing, with a lesser emphasis on upper body pulling. We'll spend the next 10 weeks working toward improvement in those numbers by doing A LOT of squatting, lunging, jumping, and pushing. As you've all heard the trainers say, a good squat is crucial to so many movements we do in the gym, and a good front squat will translate directly to your cleans and even snatches to some degree. Your upper body strength is also a big deal, and we want to work towards more of you being able to do strict pull ups. If you can press a high percentage of your body weight, strict pull ups aren't far away.

 Today we are starting off with high bar back squats. The importance of the high bar vs the low bar has to do with what your body looks like in the bottom position and how that translates to the same kind of upright torso we need when cleaning heavy weight. The picture below demonstrates the difference between a high bar (left) and low bar (right) back squat. The form on the left is what we need everyone's squats to look like tomorrow. If you cannot execute it properly, your trainer will probably suggest you drop the %s a bit in order to achieve proper torso angle and/or depth! 

Monday WOD

A:High Bar Back Squats

1x10-70%
1x8-75%
1x6-80%
1x4-85%
1x3-90%
1x1-2-95%
Rest ~2mins Btw. Sets

B: 21-15-9
OHS
Pull-ups

Friday

What does your banker do in his spare time?

Friday WOD

Thruster - 1RM

+

6 rounds

10 wall ball

10 pull ups

Thursday

This week we will continue our 1 rep max efforts. 1RM off day today but Friday will be 1 rep max thruster.

Thursday WOD

 

AMRAP 10 min (@ 80% effort)

400m run

 25 squats

---rest 5 min---

AMRAP 10 min (@ 80% effort)

200m run

10 KB swings

10 burpees

Wednesday

Congratulations CFT. Over the past week we've had nearly 100 PRs.

 

This week we will continue our 1 rep max efforts

Wednesday WOD

 

-Split into two groups - guys and ladies-

GUYS

Weighted pull up 1RM 

***These should be as strict as possible, however a little kip is allowed if you get "stuck" on your way up.

+

Close grip back floor press - 1RM

***Hands 14" apart

LADIES

Close grip back floor press - 1RM

***Hands 14" apart

+

Weighted pull up 1RM

OR

Negatives

(3 seconds to lower) - 5 sets of 5

Tuesday

It was a day our backsides would help us remember for a long time.

This week we will continue our 1 rep max efforts

Tuesday WOD

Power snatch - 1RM

+

500m row

*Everyone will have to take turns on the rowers. If you are not rowing, accumulate 3 min plank hold and 1.5/side plank holds.Power snatch - 1RM

 

 

Monday

Aaron and Tish cross the finish line in the Brukner Wild Run.

This week we will continue our 1 rep max efforts

Monday WOD

Back squat- 1RM

+

EMOM for 10 minutes

10 weighted step ups (BB on back)

 

Friday

Mike is easing the shoulder back into competition doing 13.5.

This Saturday WOD will be the Wild Run 5K

The gym will be closed but the WOD not canceled. We hope to see your name on the sign up board at the gym and join us for this fun and beautiful trail 5K run.

Details

Get CPR/AED Certified at CrossFit Troy

Be prepared for any eventuality?

The cost is $50 due by April 13 with checks made out to Lifeline CPR & First Aid. The class will be held on Saturday, April 20 at the gym at 12:00pm will take 2.5 -3 hours. 

Sign-up at the gym

 

Friday WOD

Front squat - 1RM

+

burpees: 40 sec on, 20 sec off x4

*record # of reps each round (4 separate #s, not one big #)

+

Cool down - 10 min easy jog

 

Thursday

Mike is easing the shoulder back into competition doing 13.5.

This Saturday WOD will be the Wild Run 5K

The gym will be closed but the WOD not canceled. We hope to see your name on the sign up board at the gym and join us for this fun and beautiful trail 5K run.

Details

Get CPR/AED Certified at CrossFit Troy

Be prepared for any eventuality?

The cost is $50 due by April 13 with checks made out to Lifeline CPR & First Aid. The class will be held on Saturday, April 20 at the gym at 12:00pm will take 2.5 -3 hours. 

Sign-up at the gym

 

Thursday WOD

5 rounds

25 DUs

10 air squats

25 DUs

10 air squats

25 DUs

Rest 1 min between

+

5 rounds

20 Russian KB swings

10 lunges (L+R=2)

 

Wednesday

Big PRs yesterday on the deadlift. I counted 15 PRs on the board. Josh (bottom) posted a 50 lb PR, and Theresa (top) posted a 45 pound increase. That is huge!

 

Concerning the cowardly Boston bombings

If you falter in times of trouble, how small is your strength"

Proverbs 24:10

Our prayers go out to those killed, injured, and to the friends and families that love and know them. This morning I read this scripture verse, and the message came clear to me. When trouble comes into our lives, we must use them as fuel. Not allowing trouble to weaken or frighten us. For that is what any adversary desires. Each time of trouble, no matter where we might find it, can make us stronger. Not only as a nation or community but as people. 

In Junior High I was bullied by a much larger kid. This was in the day when you didn't report such things. Every gym class was the same, he would punch me in the chest, over and over. I never tried to run away, but just stood there looking him in the eye. My response every time was "didn't hurt". Every time he hit me "didn't hurt". I was powerless to respond as he outweighed me by about 50 lbs. It didn't take long before he realized he wasn't getting the response he wanted. Was I being honest in saying "Didn't hurt", of course not. But I was determined not to give the cowered his reward.

I hope together we are preparing each other to look trouble in the eye, and say "didn't hurt".

-- Mike

 

This Saturday WOD will be the Wild Run 5K

The gym will be closed but the WOD not canceled. We hope to see your name on the sign up board at the gym and join us for this fun and beautiful trail 5K run.

Details

Get CPR/AED Certified at CrossFit Troy

Be prepared for any eventuality?

The cost is $50 due by April 13 with checks made out to Lifeline CPR & First Aid. The class will be held on Saturday, April 20 at the gym at 12:00pm will take 2.5 -3 hours. 

Sign-up at the gym

 

Wednesday WOD

Testing week. Record to the binder.

Strict press - 1RM

+

4 rounds

DB seated overhead press; 8-10 reps

Rest 30 seconds

AMRAP dips

Rest 1:30

 

Tuesday

Zach reviews the standards of the American kettlebell swing. Ever wondered why we always review the basics of the movements in the WOD? Ask any great athlete how they spend the first 15 minutes of every practice. That's right. They drill the basics.

Get CPR/AED Certified at CrossFit Troy

Be prepared for any eventuality?

The cost is $50 due by April 13 with checks made out to Lifeline CPR & First Aid. The class will be held on Saturday, April 20 at the gym at 12:00pm will take 2.5 -3 hours. 

Sign-up at the gym

 

Tuesday WOD

Testing week. Record to the binder.

This week you will be establishing your 1 rep max in Deadlift (MON), Power Clean/200om Row (Tues), Strict Press (Wed) and Front Squat (Fri). There will be a retest in the near future.

Power clean - 1RM

+

2K row - record total time AND average pace /500m

*Everyone will have to take turns on the rowers. If you are not rowing, complete 30 TGU while you wait.

 

Monday

Kendra cranks. Always positive, always smiling, always giving her all.

Get CPR/AED Certified at CrossFit Troy

Be prepared for any eventuality?

The cost is $50 due by April 13 with checks made out to Lifeline CPR & First Aid. The class will be held on Saturday, April 20 at the gym at 12:00pm will take 2.5 -3 hours. 

Sign-up at the gym

 

Monday WOD

Testing week. Record to the binder.

This week you will be establishing your 1 rep max in Deadlift (MON), Power Clean (Tues), Strict Press (Wed) and Front Squat (Fri). There will be a retest in the near future.

DL - 1RM

+

DB split squat -

8Reps on the minute for 8 minutes @30X1 tempo (alternate legs)

SEE DETAILS

+

Cool down -

10 min easy jog

 

Friday

Usually mild mannered, the Open brought the inner beast out of Aaron.

Get CPR/AED Certified at CrossFit Troy

Be prepared for any eventuality?

The cost is $50 due by April 13 with checks made out to Lifeline CPR & First Aid. The class will be held on Saturday, April 20 at the gym at 12:00pm will take 2.5 -3 hours. 

Sign-up at the gym

 

Friday WOD

Strict press @10X2; 6-8 reps x3; rest 2 min
+
Running Clock Pull-ups

1rep1st min, 2reps 2nd min, -3reps 3rd min...
*scale this appropriately - you should be able to do a minimum of 10-12 reps unbroken of whatever scaled movement you choose
+
DB external rotation SEE VIDEO @30X1; 6-8 reps/arm x3

Thursday

Get CPR/AED Certified at CrossFit Troy

Be prepared for any eventuality?

The cost is $50 due by April 13 with checks made out to Lifeline CPR & First Aid. The class will be held on Saturday, April 20 at the gym at 12:00pm will take 2.5 -3 hours. 

Sign-up at the gym

 

Wednesday WOD

Front squat @22X1; 3-5 reps x4; rest 2 min
+
Tabata sit ups
Rest 1 min
Max DUs in 2 min
Rest 1 min
Tabata push ups

Thursday

The all ladies 9:00am class is dressed for Spring.

Get CPR/AED Certified at CrossFit Troy

Be prepared for any eventuality?

The cost is $50 due by April 13 with checks made out to Lifeline CPR & First Aid. The class will be held on Saturday, April 20 at the gym at 12:00pm will take 2.5 -3 hours. 

Sign-up at the gym

 

Thursday WOD

Good mornings - 3 sets of 10
*use empty bar
+
AMRAP 15 minutes
20 lunges (L+R=2)
10 T2B

Wednesday

Get CPR/AED Certified at CrossFit Troy

Be prepared for any eventuality?

The cost is $50 due by April 13 with checks made out to Lifeline CPR & First Aid. The class will be held on Saturday, April 20 at the gym at 12:00pm will take 2.5 -3 hours. 

Sign-up at the gym

 

Wednesday WOD

Front squat @22X1; 3-5 reps x4; rest 2 min
+
Tabata sit ups
Rest 1 min
Max DUs in 2 min
Rest 1 min
Tabata push ups

Tuesday

Saturday Team WOD partakers. It's a great place to upgrade your 2 or 3 day a week membership to a 3 or 4 day a week membership for no additional cost.

 

Get CPR/AED Certified at CrossFit Troy

Be prepared for any eventuality?

The cost is $50 due by April 13 with checks made out to Lifeline CPR & First Aid. The class will be held on Saturday, April 20 at the gym at 12:00pm will take 2.5 -3 hours. 

Sign-up at the gym

 

Tuesday WOD

EMOM for 10 min

3 deadlift (use 50-60% 1RM)
*hands off the bar and stand between each rep
+

Run 400m

30-20-10
Squats
DB 1 arm snatch (L+R=2)

Run 400m

Monday

New CrossFitters Dale and Pam do a husband wife 13.5. Awesome job guys.

Congratulations to all competitors.

Most everyone in our gym participated in this years open, even if not all do it officially through the website, or did the WODs as prescribed. The bar continues to be raised every year for making it from the open to the regional competition. Our Central East region had over 8000 competitors this year. As amazing and honorable as it is to make it to that level, and even more so then, to qualify for the World CrossFit Games, I'm reminded that there are a lot of different ways to "qualify" to the next level.

This e-mail I received embodies the spirit of the CrossFit Open.

Did all five RX! (Again)! 

Never thought - in my wildest dreams - that I would be able to do the things you and your staff have helped me to achieve; although frankly, before Crossfit my dreams never included burpees, wall balls  or thrusters!

Looking Forward, Leib Lurie 

 

Get CPR/AED Certified at CrossFit Troy

Be prepared for any eventuality?

The cost is $50 due by April 13 with checks made out to Lifeline CPR & First Aid. The class will be held on Saturday, April 20 at the gym at 12:00pm will take 2.5 -3 hours. 

Sign-up at the gym

 

Monday WOD

Wall walks - 5 sets of 3; rest 1 min
+
AMRAP 5 min
15 KB swings
15 burpees

Rest 2 min

repeat

AMRAP 5 min
15 KB swings
15 burpees

Rest 3 min

3 rounds
30 sec R side plank
Rest 15 sec
30 sec L side plank
Rest 15 sec

Friday

Spencer gets a taste of what the Open competition is like. What it's done for him is made him aware of all the progress he'd like to make for next year.

Congratulations to Spencer for passing his CrossFit Level 1 Certification. He will be beginning his CrossFit training experience working at Centerville CrossFit.

 

Opportunities to do 13.5

Thursday evening 5:30 pm

Friday: All class times

Saturday: 10:00 am (To follow normal 9:00 WOD)

2013 Open Celebration

To follow the Saturday am competition @ 11:00 am

Bring something to share.

 

Get CPR/AED Certified at CrossFit Troy

Be prepared for any eventuality?

The cost is $50 due by April 13 with checks made out to Lifeline CPR & First Aid. The class will be held on Saturday, April 20 at the gym at 12:00pm will take 2.5 -3 hours. 

Sign-up at the gym

 

Open 13.5

Frankin - Fran

OR

"The Chief" 

5 rounds

AMRAP 3 min

3 power cleans (Rx:135/95, Masters 45+yrs Rx: 115/75)

 6 push ups

9 air squats

Rest 2 min

Thursday

Christie, Zach and daughter Ellie run the All Fools 5K.

 

Opportunities to do 13.5

Thursday evening 5:30 pm

Friday: All class times

Saturday: 10:00 am (To follow normal 9:00 WOD)

2013 Open Celebration

To follow the Saturday am competition @ 11:00 am

Bring something to share.

 

Get CPR/AED Certified at CrossFit Troy

Be prepared for any eventuality?

The cost is $50 due by April 13 with checks made out to Lifeline CPR & First Aid. The class will be held on Saturday, April 20 at the gym at 12:00pm will take 2.5 -3 hours. 

Sign-up at the gym

 

Open 13.5

Frankin - Fran

OR

"The Chief" 

5 rounds

AMRAP 3 min

3 power cleans (Rx:135/95, Masters 45+yrs Rx: 115/75)

 6 push ups

9 air squats

Rest 2 min

Wednesday

New crossfitter Jacque has been a regular since her recent start at CrossFit Troy. She's the embodiment of what I always say to new members, "Just keep showing up".

Wednesday WOD

Clean grip DL - 3RM

3 rounds
10 push presses
AMRAP push ups
10 box jumps
Rest 2 min

Tuesday

New crossfitter Jacque has been a regular since her recent start at CrossFit Troy. She's the embodiment of what I always say to new members, "Just keep showing up".

Seminar with Olympian Holley Mangold

Centerville CrossFit would like to announce that we will be hosting an Olympic Lifting Clinic taught by Holley Mangold! Holley is one of the nations best lifters and we are honored to have her share her wisdom.

Details:

Date: Saturday April 13th

Time : 11:00am to 3:00pm

Cost: $200

*** We will be limiting this to 30 participants.

To register please email: admin@centervillecrossfit.com

 

 

Tuesday WOD

EMOM for 10 minutes

 3 thrusters (heavy)

4 rounds
5 clean and jerk
10 KB swings
30 sec DUs
Rest 1 min

Monday

New crossfitter Chris works his way through a respectable 13.4 after only about a month of CrossFit. Impressive.

Seminar with Olympian Holley Mangold

Centerville CrossFit would like to announce that we will be hosting an Olympic Lifting Clinic taught by Holley Mangold! Holley is one of the nations best lifters and we are honored to have her share her wisdom.

Details:

Date: Saturday April 13th

Time : 11:00am to 3:00pm

Cost: $200

*** We will be limiting this to 30 participants.

To register please email: admin@centervillecrossfit.com

 

 

Monday WOD

High hang snatch + snatch balance x6; rest 1:30

 
25 pull ups
25 thrusters
25 burpees
25 OHS
25 TTB