Archive for April, 2013

Monday, 15 April

Posted by:

10 mins of OHS and squat skill work

“Nancy”
15 OHS (95/65)
400m Run
5 rounds

Continue Reading - >
0

Thursday 11 April

Posted by:

“The Perfect Punch”

3 Rounds of 10 Slamball, 10 Burpees

50 Double Unders

3 Rounds of 10 GHD Sit Ups, 10 Hip Extensions

50 Double Unders

3 Rounds of 10 DB Snatch L, 10 DB Snatch R (40/30#)

50 Double Unders

Continue Reading - >
0

Wednesday 10 April

Posted by:

Wednesday 10 April:

 

This 5 Round Beauty Will Involve a Combination of Barbell Movements and short sprints!!

 

 

 

 

Continue Reading - >
0

13.5 Raffles WINNERS… and the names are…

Posted by:

13.5

Continue Reading - >
0

The Open is over. What did you learn?

Posted by:

Team Trident taking on 13.5.

Team Trident taking on 13.5.

I learned that if you never attempt the heavier weights or attempt to learn a movement or perform a movement during a WOD you will never know if you can do them. I learned that if you don’t track your performance you won’t know if you improved. That sometimes you need to fail in order to succeed. I have ...

Continue Reading - >
1

Tuesday 9 April

Posted by:

Bench Press 10,8,8 @65, 70, 75% of 1RM, then 1 sell out set @60%

bench press

10 Minute Max Ascending Ladder (starting at 5 reps):

DB Push Ups

Renegade Rows

Box Jumps (30/24”)

 

*Start at 5 reps of each movement, then +1 rep each round ascending as high up the ladder as possible for 10 minutes.

 

BONUS WORK: 50 KTE for Time 

Continue Reading - >
0

Monday 8 April

Posted by:

Fat Helen Intervals!!!

 

4-5 Intervals of:

400M Run, 21 KB Swings (70/53#), 12 C2B Pull Ups

 

*Complete Each Interval As Fast As Possible and Rest 90 seconds between each round

Continue Reading - >
0

The CrossFit Comparison Game

Posted by:

This blogpost was originally posted by Trident athlete Ericka Andersen on her site sweetlifeericka.com

Workout of the Day at Trident (You can see me, nose to the ground, behind the #30 box)

Been loving my crossfit workouts the past two weeks. Could it be because they have included lots of running? Probably.

Lots of shoulder work, rounds and reps of moves I really enjoy like push ...

Continue Reading - >
0

Friday 5 April

Posted by:

DEADLIFT 10, 8, 8 @65, 70, 75% of 1RM

 

Diane”

21-15-9

Deadlift (225/155)

Handstand Push ups

Continue Reading - >
0

Thursday, April 4, 2013

Posted by:

Complete as many rounds and reps as possible in 4 minutes of:

15 Thrusters (100/65 lbs)

15 Chest-to-bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.

If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.

If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc.

Continue Reading - >
0

Should we be stretching before working out?

Posted by:

stretching

You should always warm up, but how much should you stretch?

Check out this article from The New York Times:

http://well.blogs.nytimes.com/2013/04/03/reasons-not-to-stretch/

As someone who was taught to stretch all his life before starting to exercise or play a sport, this was a strange read.

What do you think? Should you not stretch to better your performance? Have you ever noticed a difference in a WOD with or without ...

Continue Reading - >
2

13.4 was a jerk, but Team Trident persevered

Posted by:

post2

One victory at a time.

To those who got 95 or 135 lbs over your head for the first time or touched your toes to the bar for the first time… BOOM!!! Now you have to do it every time we have it programmed into a WOD! We knew you had it in you, so huge high fives!! You know who you are and so do we, no ...

Continue Reading - >
0

Wednesday 3 April

Posted by:

4 min clock: Cash in with 500 M Row, then max reps with remaining time of:

1.)   Chest to Bar Pull Ups

2.)    Ring Push Ups

3.)    Single-Arm Russian KB Swings (L)

4.)    Single Arm Russian KB Swings (R)

 

*2 Min Rest between rounds

Continue Reading - >
0

and the 13.4 raffle winners are…

Posted by:

winners2

Continue Reading - >
0

Are you a Tough Mudder?

Posted by:

tough-mudder

UPDATED: Due to a scheduling conflict, we may change dates. We’ll let you know once we know for sure

Do you like mud? Do you like having fun? Do you like getting shocked with more voltage than you probably should?

If you said yes to all these question, join Team Trident for this year’s Tough Mudder race.

Email us at staff@tridentcrossfitva.com if you have any other questions.

Continue Reading - >
1
Page 2 of 3 123