Deadlift 10, 8, 8 @ 65, 70, 75%
WOD: “Death by Everything”
EMOM for 12 minutes- start with 3 SDHP (115/75#), 3 Burpees. Add 1 rep of BOTH movements every minute. Ladder up as high as possible in the 12 minutes until the athlete cannot possibly complete all prescribed reps within the minute. The WOD then becomes an AMRAP of 5 and 5 for the remaining time.Continue Reading - >
I always get fired up this time of the year, knowing that in just a couple of short weeks, we get a clean slate! The thought of a new year and a new beginning is a beautiful thing to a trainer, and to the entire fitness industry. Why wouldn’t it be? We can get a fresh start, set new goals and renew our own personal visions of excellence for the ...Continue Reading - >
There’s no perfect way to track your performance on a WOD, but keeping track of your score or time is important in order to see progress. Wodify proved to be too difficult so now we’re trying one more. We’d like to introduce you to CF Whiteboard, a simple way to track your workouts.
Here’s how it works. After each workout, head to TridentCrossFitva.com and scroll down to the WOD ...Continue Reading - >
15 Minute Max Ascending ladder
Start at 5 Russian KB Swings, 5 American KB Swings (53/35#), 10 Box Jumps(24/20).
Add 1 rep per round to KB Swings (both Russian and American). Box Jumps Stay at 10 reps per round.
Ex. 5 Russian Swings,5 American Swings, 10 Box Jumps, then 6 Russian Swings, 6 American Swings, 10 Box Jumps, etc…ladder up as high as possible on KB Swings for 15 Minutes.Continue Reading - >
Commitment: an agreement or pledge to do something in the future
As I spend more time learning about fitness and training, I easily get caught up in numbers, percentages, science, art, jargon and acronyms. Last night, I was reminded how hard “it” really is. It’s not the proven rep scheme or diet… it’s sticking to it. Many smarter people than I have already identified the diet that works and the proven percentages and reps schemes, hence, they are proven. What we ...Continue Reading - >
METCON: Partner Chipper
(except for the run, one athlete works and one rests, once you start a movement, you must finish that movement)800m Run 10 x Rope Climbs 20 x HSPU 30 x Slam Balls 40 x Burpee 50 x Ring Row 60 x Box Jumps 70 x Sledgehammer Strikes 80 x Push-Ups 90 x Squats 100 x Abmat Sit-ups 800 Run Continue Reading - >