Author Archive

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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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 donated food items so they ...

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SuperFit Richmond 2013

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Support Team Trident at SuperFit Richmond 2013

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Head Coach Matt Wilson competing at SuperFit DC (Source: Christopher Nolan/Metcon Photos)

SuperFit Richmond 2013 is this Saturday, January 12, at CrossFit RVA in Richmond, VA. It’s a one-day competition starting at 9 a.m. with three team divisions: male-male, male-female, female-female.

Trident will be well represented. Here’s a list of who’s competing:

Matt and Katie
Danielle and Alyssa
Vic and Terrance
Jenna and Katie
Joy and Casey
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Iphone Slider

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Paleo Challenge Slider

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“YOU TOOK MY PHONE!!!”: How one CrossFitter found the strength to fight back

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iPhone 5 - from of Apple.

iPhone 5 – from Apple.

Dear Chriss and Andrea:

Happy New Year!

I have this crazy story to tell you and I really don’t think this story would be complete without acknowledging the excellent coaching and training that I have received at Trident.

So on New Year’s Eve, I got out of work early around 2 p.m. and was sitting ...

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Dr Fontaine: How to use a foam roller

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Everyone knows that after an exhausting WOD, the one thing you (should/sometimes/kinda) look forward to it using a foam roller to help those aching muscles feel better later on.

Here’s a great video from Trident’s Dr. Matt Fontaine on how best to use the roller after a work out. You’ll recognize some of the movements, but there a few we don’t normally see that could be helpful if you ever feel ...

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1

Holiday Schedule

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Christmas Day _”CLOSED”, Dec 26th no early morning Classes,  Regular Schedule from 9:30am on

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Check out our new WOD tracking system

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There’s no perfect way to track your performance on a WOD, but keeping track of your score or time is important in order to see progress.  Wodify proved to be too difficult so now we’re trying one more. We’d like to introduce you to CF Whiteboard, a simple way to track your workouts.

Here’s how it works. After each workout, head to TridentCrossFitva.com and scroll down to the WOD section ...

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Christmas Abbott: possible NASCAR Crew Member

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For those of you who are not familiar with Christmas Abbott, check out this profile. While she’s already well-known in CrossFit circles, she’s now trying to break into NASCAR as part of the pit crew for Turner Motorsports. She talked about her journey to NASCAR  with the Charlotte Observer back in October. Definitely ...

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