Thank You Crossfit!!!

By: 321go 4 Comments

Graham pic

This picture was taken April of 2007 when I was applying for a job as a personal trainer at Gold’s Gym. This is when I was weighing 265 lbs. and just think, my heaviest weight was at one time 271 lbs. I would like to thank Mike Lyons for the 1000th time for bringing CrossFit to me as well as the city of Troy and beyond. If Mike had not showed me the way and believed in me I would be well on my way to an early heart attack. So once again…Thanks Mike! You probablly saved my life.

If you have experienced an extreme lifestyle change due to CrossFit Troy post a comment, we would love to hear about it.

Fryday WOD

The Bear

7 Bear Cycles

Add weight after each round. Rest as needed. There is no clock on you today that would be just way too unfriendly.

What is a bear cycle?

1 Power Clean, 1 Front Squat, 1 Thruster, 1 Back Squat, 1 Thruster (off your back). This is one cycle, each round has seven cycles…then you add weight for the next round keep in mind that this is a strength building day so don’t be afraid to try more weight than your are used to. Enjoy.

7 5 43 Rounds
Mutant finish with BW

Cool Down

Make it home
1 11 Reps

Advanced Intermediate Foundational
Scale to capabilities


  1. James Humphrey, Jr. says:

    Mike, thanks, and I can’t wait to get back to Creek with Mitch and everyone else. I miss them!

  2. Mitch – it was soooooo much fun doing bear crawls across the hot, rocky pavement. We can hardly wait to see what you have in store for us next. Like, I don’t know, maybe walking on hot coals or broken glass?

  3. how did you guess kelly!

  4. Brandon says:

    I’m voting for bench press while laying on a bed of rusted nails.haha

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