Author Archive

Friday, December 5, 2014

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Rope Skill Work and Muscle-up skill work

Interval #1-3 min

Run 400; remainder handstand hold

1 min rest

Interval #2-3 min

Row 500; remainder squat hold

1 min rest

Interval #3-3 min

Run 400; remainder chin over bar hold

1 min rest

Interval #4- 3 min

Row 500; remainder superman hold

1 min rest

Interval #5-3 min

Pick your favorite of the above 4 intervals and repeat!

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Thursday, December 4, 2014

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1 Rm Shoulder Press
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

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Wednesday, December 3, 2014

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Clean and Jerk skill work

Cash in 400 m run
7 rounds for time
7 power clean #95/#135
7 clean and jerks
7 barbell roll outs
Cash out 400 m run

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Tuesday, December 2, 2014

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1 RM Deadlift

6 min AMRAP / Partner WOD
Partner 1 Rows 200 meters
Partner 2 max dumbbell floor press
Rest 1 min
6 min AMRAP
Partner 1 Row 200 meter
Partner 2 Good Mornings

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Tuesday, December 2, 2014

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1 RM Deadlift

6 min AMRAP / Partner WOD
Partner 1 Rows 200 meters
Partner 2 max dumbbell floor press
Rest 1 min
6 min AMRAP/Partner WOD
Partner 1 Row 200 meter
Partner 2 Good Mornings

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Monday, December 1, 2014

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Tabata pull-up
Rest 1 minute
Tabata Weighted squat, 25 pound plate
Rest 1 minute
Tabata plyometric push up on plate,
Rest 1 minute
Tabata kb Sumo Deadlift high pull

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Trident CFE Oct 19-26 (MCM runners too)

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Tuesday is our last class for the 8week session. Next session will probably start after thanksgiving and before Christmas. Stay tuned.

For the MCM runners: this week can sometimes be a challenge. The week before a marathon needs to have some taper ….yes CrossFit athletes need to taper too.
This week do 2 CrossFit workouts…go hard! Running this week: today go for 8-10 miles easy;tomorrow choose one of the speed workouts to do below; Thursday go for 3-4 mile run and ...

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Trident cfe Oct 12-17 Programming

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day 1-
6×400 m , 6o sec rest in btw

Day 2-
1×15 min, recover 8 min
1×8 min, recover 3 min
1×3 min, recover 2 min
2×1 min n, recover 1 min

Day 3-
10×30 sec hill repeaters recover 1 min before descending
1 min recovery at bottom ready for next repeat.

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Trident CFE programming 10/6-10/12

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Day 1-
Fartlek run(don’t be tempted to go faster on the shorter periods)
1 minutes run @ 5k pace, 1 minute jog
2 minutes run@ 5k pace, 2 minute jog
3 minutes run @5k pace, 3 min jog
4 minutes run @5 k pace, 4 min jog
3 ” “
2. ” “
1. “

Day 2- 5 k test
Warm up easy jog for 20-30 minutes. Last 5 minutes of warm up, practice picking up your speed by increasing fall ...

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Trident CFE Tuesday WOD

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Wod #1

Erg pyramid

1 to 15 to 1; 3 light strokes in btw.

Wod #2

Push Press 5 – 3 – 5- 3
OHS 5 – 3 – 5 – 3

superset Box Jump 4 x 10@ 24″ after each OHS set

Finisher

Hollow rock 4 x :30 rest :10
Superman 4 x :30 Rest :10

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Trident CFE week 5

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Day 1-
10 minutes of 3 drills
10×150 m with 150 m walk/jog recovery
5×300 with 100 m jog recovery

Day 2-
12 k run @ 90-92 cadence

Day 3-(optional)
Tabata run
8 intervals of 20 seconds max effort; 10 seconds of rest
2 mile recovery jog

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Tuesday Trident CFE wod

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Skills:  FOOT STRENGTH

plyometric drills jumping barefoot!

 

wod:

for time

15 ghd

15 pull ups

15 kb swing (heavy)

15 kb goblet squats (heavy)

200 m sprint

repeat above 4 movements then 400 m sprint

repeat above 4 movements then 600 m sprint

repeat above 4 movements then 800 m sprint

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Pose Method of Running Glossary of Terms

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Source Posetech Website:

SHORT POSE RUNNING CONCEPTS

POSE Stance – Dr.Romanov’s discovery and contribution to the sport of running, this is the most important position in running from which all movement is generated. Also referred to as an “S-spring STANCE” – keeping the runner’s body perfectly balanced on one leg, with weight above the forefoot and knee bent, making the body compact and loaded with elastic energy. [Continue Reading - >

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Trident CFE Week 4 Programming/Homework

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Day 1-
3 rds
Run 400 m
Sprint 100 m
Recovery Run 300 m
Sprint 200 m
Recovery Run 200 m
Sprint 300 m
Recovery Run 100 m
Sprint 400 m

Day 2-
Complete 15 minutes of drills of your choice
Run 45 minutes @ 92 cadence

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Trident CFE- Sept 16

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Skills and drills:

Run with PVC overhead, active shoulder, connected; Run with PVC behind back touching head, thoracic spine, and butt bone.  Keep PVC perpendicular to sky.   Individual exaggerated foot pulls.  TEAM exaggerated foot pulls

Strength:  Deadlift (bar warm-up; then add #s @ 10, 8, 6, 6)

WOD:  24 min pyramid

4 min row hard tempo

5 deadlifts (225/155 rx) then rest for remainder of 2 min

5 min row hard tempo

5 deadlifts….rest remainder of 2 min

6 min row ...

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