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25
Apr
By: 321go Leave a Comment

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WU

Side Shuffle

Skater Lunges
Bear Crawl
Backwards run

Down and Back x2

Monday WOD

Burpee Power Shots NEW!
Plank Rows (1+1=2)
Mason Twists (1+1=1)
Med. Ball Cleans

21-15-11-9-7 15-11-9-7-5  11-9-7-5-3 Reps

CD
Stretch and… Weighted Push ups 40 • 30 • 20

Bench Press 5-5-5-5-5

Advanced • Intermediate • Foundational

Scale to capabilities

http://centervillecrossfit.com/wu-side-shuffleskater-lungesbear-crawlbackwards-run-down-and-back-x2-monday-wod-burpee-power-shots-newpla/

22
Apr

Friday

By: 321go 3 Comments

A video introduction to CrossFit from Mike Lyons on Vimeo.

Chavez
Chavez killed the OH squat with a plate yesterday!  And his facial expression is epic.

Answer this. How has your CrossFit training expanded your capacities. (answer in the comments below). The answer can have NOTHING to do with any of your physical capacities. Humm?

Friday WOD

Hang Power Clean & Press (75% body weight)

Back Squats (same bar)

Donkey Kicks

15 • 13  11 • 9 • 7 • 5 • 3 • 1   

Cool Down

GH Sit ups 70 • 100  75  50

Competitor  Advanced • Intermediate • Foundational

Scale to capabilities

 

21
Apr

reflection from Crossfit Troy

By: 321go 1 Comment

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What’s the point? – By Mike Lyons

A reflection 3 years later

Ok you’ve been busting your butt for 6 months, a year, maybe over 2 years training CrossFit. You love it, you hate it, but for 99% of you, your training has become the highlight of your day. Eventually you achieve or surpass those goals you started out with. You lost the weight, became stronger, turned back the clock physically and mentally. But eventually you will come to the point where you wonder what comes next. We’ll all get to that point eventually. Every life, every business, every relationship, every effort. The answer is, we must all be able or willing to evolve. Evolving (in most all occasions) should not mean quitting, it means taking your training (or your life) to the next (or dare I say) higher level.

This will mean different things for each of us. Allow me to share what this means to me.

I’m 51 years old. I’ve been fortunate in the sense that I’ve achieved every one of my aspirations in life, athletically, physically, personally, romantically, relationally, professionally. I guess I am a contented man. 

I’ve been training CrossFit for over 3 years now. I’m to the point now that only have to train 3-4 days a week to maintain what I’ve worked hard to achieve. My next level is to maintain and even continue to improve my fitness level with the least possible time investment. I’m looking forward to running a 5K this weekend, hope to finish in the top 3 in my age group BUTlast time a ran a 5K (or even ran outside of CF training) was almost a year ago. Talk about efficiency. 

This summer I’m planning to hike, climb, run, bike… find new adventures, and do it with the people that I love.

Life is much more than the gym. As much as I love being there and being with all my friends (trainers and athletes) I know that the point of all of this to to prepare myself and us for what’s out there. Games, sports, adventure, trying new things, new experiences. Don’t fall into the trap of as you become more fit you spend ever more time training (in the gym)More can be less. As your training matures, I hope to see you regularly, but with less frequency (yes I’m talking to our paying customers). When I do see you, I hope it will be with greater intensity, focus and BIGGER AND MORE STORIES of what you’re now doing and experiencing out in the big world (reminder again… the gym is a VERY small part of the world).

Community is the point. Imagine the impossible. Suppose you got nothing out of your workouts. Nada, zilch. But you kept coming anyway. The relationships and community we share alone make the effort worth while. Friends, community of CFTroy is priceless.

The fruit of hard and good work should not be ever more work. It’s more time to enjoy the fruit of your work.

What do you want the fruit of your training to be?


Thursday WOD

“Double Trouble”

Strict Pull ups Ice Cream Makers use rings (new)
Weighted Push ups
OH Weighted Squats, use push up plate
(you have 15 min. to complete this WOD.  Any more you get a DNF = did not finish)

21-15-9  15-11-9  11-9-7 Reps

then…

Box Jumps
Dips
Skater Lunges (1+1=2) Hold plate at chest

21-15-9  15-11-9  11-9-7 Reps

CD
Stretch

 Advanced • Intermediate • Foundational

Scale to capabilities 

20
Apr

Can she make it to Full time?

By: 321go Leave a Comment

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Pt(Part time) is back…. but she’s still PT 

 Wednesday WOD

4 TGU
8 Med. Ball Cleans
12 Hollow Rocks
AMRAP in…
20 – 15 – 10 Minutes
 
CD
Full Snatch Practice.  Feel free to go heavy!

Advanced • Intermediate • Foundational

Scale to capabilities

19
Apr

TeePee walk

By: 321go 4 Comments

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 Brendan decided that he wanted to do TP walks not a farmer walk.

No 7 am classes anymore!

Signup now for new ONRAMP classes!

Tuesday Benchmark WOD

Daniel Crabtree
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraqon Thursday June 8th 2006.

Tuesday Benchmark WOD

“Daniel”

50 • 35 • 20 Pull-Ups
400 • 200 • 200 m Run
21 • 15 • 11 Thrusters
800 • 400 • 200 m Run
21 • 15 • 11 Thrusters
400 • 200 • 200 m Run
50 • 35 • 20 Pull-Ups

Prescribed Thruster Weight
Men: 95#
Women: 65#

Cool Down 

Weighted Push ups 50 • 35 • 20

Advanced • Intermedia

18
Apr

Monday

By: 321go Leave a Comment

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Crossfit23

The next Onramp class starts May 3rd. Sign up today!

Just a reminder there is no more 7 am classes. 

Monday WOD

Max Effort Thrusters
1-1-1-1-1-1

You have 15 minutes to find your 1 rep max.  Bar must be taken off the floor, no push or split jerks allowed
 then…

Farmer’s Walk 100m
Double Unders 70 50 30
Burpee Box Jumps 10 8 6

432 Rounds
 
CD
Mason Twists (1+1 = 1)
50 – 40 – 30 reps
 

Advanced • Intermediate • Foundational

Scale to capabilitiess

15
Apr

Friday

By: 321go Leave a Comment

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Shawn, Daymian, and Stephanie are all newer crossfitters but that doesn’t stop them from demolishing the WOD everyday! Keep up the hard work!

Announcement: There will no longer be a 7 am class! 

Friday WOD

Affiliate Cup WOD #2

Power Snatch men 95 lbs. women 65 lbs.
Pull ups C2B

21-15-9  15-11-9  11-9-7 

 
CD
Tire Flips, Sledge Hammer Swings, Atlas stone lifts, Chain Drags, Heavy farmer’s walk

 Pick 2 and work on each for five minutes 

Advanced • Intermediate • Foundational

Scale to capabilities 

14
Apr

Future Crossfitter

By: 321go 7 Comments

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Ebene keeps up with her dad. 

Affiliate Cup Tryouts

WOD#1

10 – 8 – 6  Clean and Press

100m Sprint

15 – 12 – 10 SDHP

200m Sprint

20 – 15 – 10 Back Squats

400m Sprint

25 – 20 – 15 Burpee Box Jumps

40 – 30 – 20 Double Unders

30 – 25 – 20 Wall Ball Shots (Men 20# / Women 14#)

Men 115lbs / Women 75lbs unmodified for Lift Elements

CD
Wall Sits 3 min  2min  1min

Advanced • Intermediate • Foundational

Scale to capabilities

13
Apr

Jammed

By: 321go 2 Comments

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Jammed packed class! Every single bar was being used! It was awesome to see everyone kipping at the same time…  The best part could have been all the looks from the tanning salon next store, as everyone ran out in the parking lot holding weights!  

Announcement

This weekend Bryan and Ross will be competing in their first FIREFIGHTER CHALLENGE of the year.  It is in Milford on Saturday and Sunday starting at noon. Come out and support your fellow crossfitters. 

Directions: 75 south to 275 east to Milford Parkway. (its the second milford exit). Bear right off the exit and follow the road around to the light. Turn right towards target and you will see the 5 story tower.

 The best part is it is free! 

Here is the link. www.firefighterchallenge.com 

Wednesday WOD

“Good things Come in 3’s”

3 Front Squats

3 Burpees 1 Muscle up

3 Back Squats

3 Burpees 1 Muscle up

3 Push Jerks

3 Burpees 1 Muscle up

AMRAP in..

15 – 12 – 10 minutes

Use  Men 75%BW Women 60%BW

WOLVERINE Use 100%BW + MU & record time in PURPLE.

CD
Practice Muscle ups Modified or Unmodified  

Competitor  Advanced • Intermediate • Foundational

Scale to capabilities

13
Apr
By: 321go Leave a Comment

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Brandon has been training with us for several months. He works hard every day and the training is paying off. Keep your eye out for Brandon for next years affiliate team. 

http://centervillecrossfit.com/brandon-has-been-training-with-us-for-several-months-he-works-hard-every-day-and-the-training-is-paying-off-keep-your-ey/