Archive for October, 2013

CrossFit at 9 Months Pregnant

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Originally written by Trident athlete Ericka Andersen on her blog The Sweet Life.

Trident members Kelly Shannon and Haofeng Xu.

CrossFit has received a lot of criticism lately and well, you know how I feel about some of that. But what about doing CrossFit (or weight lifting) while pregnant — ...

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Friday, October 11, 2013

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4 Rounds of

10 RDLs (Romanian Deadlifts)

10 Strict Pull-ups

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Thursday, October 10, 2013

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Front Squat 8-6-6 @ 70%-75%-80%

12min partner WOD (both work)

Partner 1 EMOM

2 Front Squats then 6 front rack lunge steps (3 each leg).

Partner 2 EMOM

30sec erg sprint, 30 sec rest

After 6min partners switch places (erg goes to FS, FS goes to erg)

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Wednesday, October 9, 2013

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Push Jerk Skill Work

 

15 Push Jerks

15 V-ups

400m run 

12 Push Jerks

12 TTB

200m run

9 Push Jerks

9 Abmat situps

100m run

 

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Tuesday, October 8, 2013

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13 min AMRAP of:

30 DUs

20 Burpees (on a 45 plate)

10 Alternating Pistols-5 each leg  (sub single leg deck squats)

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Monday, October 7, 2013

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Strength:

Bench Press 8-6-6 @ 70-75-80

then

8min ladder up starting @ 2reps of:

Push-ups

Air Squats

Kettlebell swings

Cash out: 800m run/1000m row

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Friday, October 4, 2013

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Deadlift 8-6-6 @ 70% – 75% – 80%

then

7 min ladder up of

Deadlifts @ 75% 1RM starting @ 4 reps and increasing by 2 reps each round

Double unders starting @ 20 reps and increasing by 5 reps each round

 

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DC SuperFit at Trident CrossFit!

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Originally written by Trident athlete Ericka Andersen on her blog The Sweet Life.

This weekend I had the chance to volunteer at DC SuperFit — a competition hosted at my own box, Trident CrossFit. I was excited to volunteer and be a part of the competition even though I wouldn’t actually be competing myself.

I ...

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Thursday, October 3, 2013

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Strength:

Strict Press 8-6-6 @ 70% – 75% – 80%

then

5 Rounds

5 Burpees

10 TTB

15 Mountain Climbers (1 rep/leg)

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Wednesday, October 2, 2013

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Taste of DC SuperFit
15-10-5 reps of :
Barbell Complex and Pullups
1 Clean – 2 Front Squats – 1 Shoulder to Overhead = 1 rep

 

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