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)Continue Reading - >
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 - >
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 - >
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 ...Continue Reading - >
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 ...Continue Reading - >
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 ...Continue Reading - >
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, ...