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Thursday, December 20, 2012

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Thursday 20 December

 Squat Clean (12 minutes to establish a 1RM OR Skill Work)

WOD:  5 Rounds: of 3 Squat Cleans (155#/105#), 6 KB Swings (70/53), 9 High Box Jumps (30/24 in)

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Wed, December 19, 2012

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santa-press

 Wednesday 19 December

Strict Press 10,8,8 @ 65,70,75%

WOD: Teams of 2 (1 working, 1 resting)

21, 18, 15, 12, 9, 6, 3 reps of:

Push Press (115/75#)

Toes To Bar

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Tue, December 18, 2012

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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.

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What’s REALLY Gonna Change For YOU In 2013?

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Untitled-1I 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 ...

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Mon, December 17, 2012

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“Vomit Comet”

5 Intervals of:

250 M Row

12 DB Thrusters  – 35/20#

10 Chest To Bar Pull Ups

Rest 90 seconds between rounds

elfvomit

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Friday, December 14, 2012

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WOD: Every Minute On the Minute x20 minutes:

Odd Minutes – 2 Power Snatches, as heavy as possible for the individual athlete

Even Minutes – 5  Double Push Up Burpees

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Thur, Dec 13, 2012

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“So That Happened”

21 Front Squats

400 M run

15 Front Squats

400 M run

9 Front Squats

400 M run

Load = Body weight for men, 3/4 Body weight for women

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Wed, Dec 12, 2012

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8,7,6,5,4,3,2,1

L-Pull Ups

Handstand Push Ups

500 M Row

8,7,6,5,4,3,2,1

Renegade Rows (each arm)

DB Push Press (each arm)

 

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Tuesday December 11th, 2012

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Kettle-Hell”

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.

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Dec 10th 2012

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Monday December 10:

Skill Work – Clean and Jerk

WOD: “Hi Cindy, Meet Grace”

5 Rounds of Cindy –(5 Pull ups, 10 Push Ups, 15 Air squats),

10 Clean and Jerks (135#/95#)

4 Rds of Cindy, 10 C&J

3 Rds of Cindy, 10 C&J

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Summer’s Here…It’s Boot(Y) Camp Time!!

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If you’re an AM WOD’er, you’re probably wondering what’s up with the blood, sweat and Euro-trash music you’re hearing next door every Monday, Wednesday and Friday at 6am.

It’s Trident’s Bootcamp For Women, and it’s starting to rock the house! I realized a while ago that as much as I like to pick up heavy stuff, put it down and repeat, that’s not necessarily everyone’s cup o’ java when it comes to working out. That’s why we created the bootcamp program.

Booty ...

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Paleo Challenge Results

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The Trident Paleo Challenge is officially in the rear view mirror. Now that it’s wrapped up, hopefully you’re asking yourself the right questions as you’re evaluating your results. You shouldn’t be asking yourself whether you ate strict Paleo for the last two months, but if you’ve improved your eating habits, and better yet, your performance and energy level.

All of the coaches have definitely seen noticeable improvements in ALL of the Trident athletes over the last couple of months. Those of ...

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Paleo Challenge!!

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Alright party people, it’s about that time to dial in on nutrition! I know many of you have been anxiously anticipating the details and criteria for the upcoming Paleo challenge, so here it is!

I realize that Paleo eating, despite being a trendy buzz in the Crossfit community, still may be a complete mystery to a lot of our athletes, so before I go into the details ...

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Wednesday Feb. 2nd

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5 Rounds:

1 Minute Max Rep Front Squats (135#/95#)

1 Minute Max Rep High Box Jumps (24/30 in.)

1 Minute Rest

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Kickin Ass In The Sport of…LIFE!!

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If you’re a crossfitter, there’s no doubt that at some point, after a long hard workout, laying in a pool of your own bodily fluids, you’ve asked yourself, “Why the hell am I doing this to myself?” Trust me, I’ve asked myself that same question. Actually, I recall very clearly asking it yesterday, while my already bruised sternum crashed the deck for the
60th friggin burpee of the day. But,if you never came up with an answer to that question, ...

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