Archive for March, 2013

Tuesday, March 19, 2013

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Workout of the Day
Strength: Strict Press – Establish 1RM
Then
2x Max effort HSPU or 2 x Max Hand Stand hold (against the wall)
 
Conditioning: 3 x RFT
10 x Jumping Lunges
10 x Push Press
10 x T2B
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Monday, March 18, 2013

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Workout of the Day
Conditioning: RFT – in teams of two

25 x High-Five Burpees (completed together, each completes 25 x reps (high fiving at the end of each rep/ jumping and slapping hands- forcing them to work as a team)

Teams of 2 then do partner Elizabeth (one rows 200m one works- rower is pace setter)

21-15-9

(Squat) Clean 135 lbs
Ring Dips

25 x High-Five Burpees

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Friday, March 15, 2013

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Strength: Bench
6,4,4 @ 75, 80, 85%
 
Conditioning:
4 x Rounds For Time
400m Run
9 x Box Jumps 
9 x Burpees
9 x Ring Rows
9 x DB /KB Thruster
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Andrea Slider

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andrea-slider-1

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Boom!! Andrea is the 58Kg Women’s Masters Weightlifting Champion!!!

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Boom! Champion!

Boom! Champion!

For those of you who haven’t seen the banner hanging up inside Trident, Andrea is a champion.

She won the women’s masters weightlifting championship on Friday, March 8th,  She competed in the 40-45 age group at the 58 kg weight class.

Next time you see her, tell her congrats and give her a big hug or high five.

“Set Goals- Work Hard”

If you’ve never been to a weightlifting event, you ...

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Raffle winners for 13.1 — come get your swag!

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Congrats guys!

Congrats guys!

The 13.1 raffle winners are – Eric Budd, Libby Garbis and Charles Carter! Shoot me an email and I will make arrangements to get you your prizes!!

Don’t forget in order to be entered into the raffle you must do the WOD and log at least 1 rep on the games site (or on the Trident Website)!

Way to go guys!

Sandy

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Thursday, March 14, 2013

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13.2
Complete as many rounds and reps as possible in 10 minutes of:
75/115 pound Shoulder to overhead, 5 reps
75/115 pound Deadlift, 10 reps
20/24″ box Box jumps, 15 reps
 
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Trident Profiles: Cole Mike

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Past Summer - Garage Games - Stone

AKA Thor – Bad. Ass.

Name – Cole Mike AKA ‘Thor’

Age – 41

Profession – Consulting (Project Management)

Trident Start Date – 10/21/2011

What was it that brought you to Trident?
Initially I wanted only to do CrossFit in the triathlon off-season, however an acquaintance recommended Trident and it peaked my interest. I was looking for a high intensity cardio and strength training workout that ...

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Wednesday, March 13, 2013

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Conditioning: 3×5 Min AMRAPs (1 min rest/ transition between AMRAPs)
 
AMRAP 1
200m Row 
200m Run
 
AMRAP 2
15 x KB Swings
15 x Wall Balls 
 
AMRAP3
10 x Ring Dips 
10 x T2B 
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Dr. Fontaine: Shoulder Pain

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fontaine-shoulder-pain

For those of you with shoulder discomfort when you’re doing overhead or pushing/pulling movements, check out this video on shoulder pain capsulitis. Dr. Fontaine explains what is and an exercise to help ease the pain.

Remember, Dr. Fontaine is around Trident on Wednesday evenings and Saturday mornings. You can also reach him at drmattfontaine@gmail.com.

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Bring your A-game this Thursday for 13.2

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caitlin

Caitlin Parke stepping it up!

The box is the same, the coaches are the same and the athletes are the same; but this time it’s The Open WOD and suddenly the atmosphere has changed and the energy is different. If you have never been at Trident during an Open WOD come out on a Thursday and witness this awe-inspiring spectacle.  If you have not signed up for ...

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Tuesday, March 12, 2013

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Strength: Front Squat
6,4,4 @ 75, 80, 85%
 
Conditioning: RFT – Couplet
 10-9-8-7-6-5-4-3-2-1 (Jumping Step up; both legs = 1 rep)
1-2-3-4-5-6-7-8-9-10 (Front Squat) 
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Monday, March 11, 2013

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Dirty Thirty

Happy Birthday (This week) KB, Danielle, Jerome and Dave!
30 x Burpees
200mRun
30 x OHS 95/65
200M Run
30 x Pull-ups
200m Run
30x T2B
200m Run
30 x Step Back Lunges
200m Run
30 x Push-Ups
200m Run
30 x Wall Balls
200m Run
30 x KB Swings
200m Run
30 x Box Jumps
200m Run
30 x MedBall Abmat Sit-ups
200m Run

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Scenes from Team Trident at the D.C. Food Bank

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Editor’s Note: This happened awhile back, but better late than never, right?

trident-food-bank


“Led by Trident’s @[534006567:2048:Alfredo Winter], On Saturday, January 26th, a group of athletes and coaches from Trident CrossFit volunteered at the Capital Area Food Bank in DC. It was a fun way to come together as a group and give back to the DC Metro area. The ...

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“The Titans of Trident stood before the barbell…” — Pics of 13.1

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13-1

With a sore throat and a tear still in my eye, I’ve finally come down from the high to tell the tale of last nights 13.1 open wod at Trident.

Like the 300 odd Spartans led by Leonidas, defending the ‘Hot Gates’ in the battle of Thermopylae, the Titans of Trident stood before the barbell. An epic battle…

Gladiators battling not only burpees & the mighty barbell, but themselves. Reaching deeper inside than they ...

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