Author Archive

Trident at SuperFit Charlottesville 2013

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Update with who won what

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Working on your mobility outside the box

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mobility-post

Hey CrossFitters,

This is my first attempt at writing a blog so bear with me. I have been doing CrossFit for almost four years now and as one of the more seasoned CrossFitters, I say seasoned because no one likes to be called old, I have learned two things. First, I love doing CrossFit! I look forward to every WOD and the physical benefits I have gained over the past 3+ years. Second, as a seasoned CrossFitter ...

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Kettlebell slider

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kettle-bell-course-slider

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Schedule reminder!

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Only two classes this Saturday: 6:30 a.m. and 7:15 a.m.!

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Thursday, February 14, 2013

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Skill Work: Squat Clean

EMOM for 15 minutes
3 Burpees, 3 Squat Cleans

 

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Wednesday, February 13, 2013

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

Then:
3 Rounds of:
400 M Run
15 Pull Ups
20 Push Ups

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Dr. Fontaine: Training for a competitive race?

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I know there are Trident members who are training for races and Dr. Fontaine has several articles I’m sure those training would find helpful.

Check them out below:

What I learned from Training, Competing and Treating Athletes

Get a Proper Bike Fit

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Why I Signed Up Slider

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why-i-signed-up-for-the-open

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Friday, February 1, 2013

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500m Row for time

Then:

5 Deadlifts (275lbs/165lbs)
10 Burpees

8 Rounds for time

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Monday, January 28, 2013

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“Clean and Jerk Skill Work”

*Spend time working on technique and working up to the weight you plan to use in the WOD. If can’t do the first 7 reps with good technique and no rest, it is too heavy*

12 AMRAP

Clean and Jerks (135/95)
12 Chest to Bar Pullups

Enjoy,
Tom D.

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Friday, January 25, 2013

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“Time to pay the man”

20 minute ladder:

20 Stepping Lunges (select your pain-DB, BB, Sandbag.. etc)
20 Russian Side twist
then
2, 4, 6, 8, 10, 12, 14.. etc..
C2B Pull-ups
HSPU

*Athletes will complete 20 stepping lunges, 20 Russian side twists followed by 2 C2B & 2 HSPU. Then 20 stepping lunges, 20 Russian side twist followed by 4 C2B & 4 HSPU.. etc..*

Cheers.

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Thursday, January 24, 2013

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“Embrace the freakin SUCK!!!”

4 Rounds of:
5 High Hang Power Cleans, 5 Low Hang Power Clean, 5 Power Cleans (135/95)
400 meter run or 400 meter Row or 2min on the AirDyne
2 minute rest

Cheers! ;-)

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Wednesday, January 23, 2013

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“Size Matters… Get Swole!”
Strength: Bench Press 6, 4, 4 @ 75%, 80%, 85%

10 min AMRAP / Partner WOD

Partner 1 Rows 200 meters
Partner 2 Max Dumbbell Floor Press
**Alternating**

Cheers!

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Tuesday, January 22, 2013

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Strength: Front Squats, 6, 4, 4 @ 75, 80, 85%

“The Smoke Man”
21, 15, 9,
Dumbbell Thrusters
T2B
Box-Jumps (24/20)

Cheers!

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Volunteer at the Capital Area Food Bank on Jan. 26

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capital-area-food-bank

On Saturday, January 26th, a group of athletes and coaches from Trident CrossFit will be volunteering at the Capital Area Food Bank in DC from 12:30pm – 4:00pm.

This will be a fun way for us to come together as a group and give back in the DC Metro area. The group will be sorting and packing ...

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