Troy Miller

  • Athlete Profile
  • Nickname : T
  • Current Affiliate : Crossfit Ready
  • From : Santa Cruz
  • Region : Northern California
  • Year Started : 2007
  • Weight : 188
  • Height : 5'10"
  • Age : 55
Top Achievements
2014 - CrossFit Games Masters, 50-54 - 9th
2013 - CrossFit Games Masters, 50-54 - 5th
2011 - CrossFit Games Masters, 45-49 - 17th
  • 2008 - CrossFit Games - 149th
  • Bio
    I’m 51 years old. I feel more like I’m in my late 30’s physically and, well, mentally I’m still a kid. I love CrossFit, I love the people of CrossFit. I don’t just mean the top competitors that I’ve gotten to know at the games, It’s more so just the regular ladies and guy’s that love to come in and give it their all at the box. Back in 2007 when I did my first class in the original CrossFit HQ I was hooked immediately. CrossFit gives me a feeling that I had lost (and assumed would never have again) with my college and high school sports days. I currently own CrossFit Ready which is literally a stones throw from the original CrossFit HQ location.
    My favorite things in life are: spending time with my wife, spending time with my kids and grandkids, scuba trips to far off places with my wife, training hard, eating great food (hopefully in cool places), and enjoying following my favorite sports (baseball and football). Of course all of this is best with great people. My diet is mostly Paleo, exceptions are that I usually have gluten free oatmeal with breakfast and have rice with dinner when training hard or competing. I eat lots of eggs and love Yams. I take lots of fish oil and Glucosamine.
    Most people drink coffee in the morning……I drink a Fitaid every morning while teaching the 6am class. I usually have another at around 10am. A Fitaid a day keeps the soreness away.

    How I Train
    For years all I ever did was come into the box at 5am or 6am (nearly every day) and do what was on the board and try and put up a weight and wod time that might last all day long as the top score. That got me pretty far and it was easy because it was fun. It still is. My favorite thing to do is go lift and wod in one of the classes at my own CrossFit gym. The camaraderie and friendly competitive atmosphere is the greatest thing ever. If you are not getting that at whatever box you go to then you need to go find another box!
    The last couple of year, in an effort to get to a higher level, I have changed my training up. For the months leading up to competition I usually do two hour sessions. They would look something like this: Heavy 3 rep lift with a multi rep back off set (20 mins), rest 5 mins. Then skills work on a more technical lift (EMOM work), rest. Then a short 4-6 min couplet focusing on skills like HSPU and MU, rest. Then a cardio wod for about 6 min. (like wall balls and DU), rest, then some ab work (Russian twists and sets of GHD sit-up or back ext).
    With my profession being a Building Contractor, and owning the box, my training times are sometimes random and I often train alone. Jumping in the classes is really more fun but it’s not the best way to get ready for competition.
    The main thing is have fun, train often on what you are weak at, and always give it everything you have.