Trident Blog

Sept 14th

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Saturday Funday!!!

Coaches Choice…

Only 2 classes..

6:30am – 7:15am

7:15am – 8:00am

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Sept 13th

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“The Black Mile”

1 mile  partner sandbag run

 Then

 EMOM for 10 minutes:

 5 Deadlifts  (65-70% of 1RM)

7 Slam-Balls

Happy Friday… Knees Out!!!! :-)

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Sept 12th

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Soooo you’re a crossfitter… Aye?!?!?!”

 “Rope climb skill work”

 40 ,30, 20, 10

 KB Swings (alternating hands)

12 Box Jumps (30/24)

10 burpees

Vid ...

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Sept 11th

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“Is Fran PISSED or WHAT?!?!?!”

 9, 15, 21

 Calorie row

Thrusters (95/65)

Pull-Ups

Knees Out!! :-)

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Sept 10th

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“Ole School CrossFit”

5 rds for time:

15 Push Ups or 10 Ring dips

20 Air Squats

25 Abmat sit-ups

400 meter sprint

Knees Out!!

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Sept 9th

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Partner “DT

5 rounds for time of:
155/105 pound Dead-lift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

Notes: Partner 1 will complete a round of “DT” [12 Dead-lifts, 9 Power Cleans, 6 Push Jerks] then rest, Partner 2 complete a round of DT then rest; they will go back a fourth until each athlete has completed 5 rounds. They will share a bar!

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Sept 9th

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Partner “DT

5 rounds for time of:
155 pound Dead-lift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Knees Out!!

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Sept 6th

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“Booty Me Down, I’ll hate you Saturday night!!!”

Strength: Dead-lift

6, 4, 4 @ 75%, 80%, 85%

*Then*

200 meter walking lunges with 10lb or 15lb plate.

*15 minute cutoff!*

Knees Out!!! :-)

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Sept 5th

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Get outta your freakin head!”

1k row sprint or 800 meter run sprint (Old 800 meter route!! It’s more like 1000 meters!)

*Then*

6 Minute Cutoff

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Sept 4th

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“Umm, What’s a Snatch?!?!?!”

*Snatch Skill Work*

Then

 EMOM for 20 minutes:

3 snatches at 70-80% of 1RM on odd minutes  &

35 DU on even minute

Knees Out! :-)

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You Don’t Have To Be Hardcore To Do CrossFit

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This blog post was originally posted by Trident athlete Ericka Andersen on MizFitOnline.com as a guest post.

Rocking the Trident shirt and overheads squats.

Most of the time, when I tell people I do CrossFit (that’s kind of a lot with me!), people respond with curiosity, surprise and actually — a level of respect I never expected.

I’m automatically labeled “hardcore” in some way or another. Oh, you’re ...

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Sept 3rd

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“Where are the chems, I need more chems!!”

Strength: Strict Press

6, 4, 4 @ 75%, 80%, 85%

 4 minute AMRAP
6 Toes to Bar
11 Slam-balls
*1 minute rest*

4 minute AMRAP
2 tire flips
8 Push-Ups
*1 minute rest*

4 minute AMRAP
1 rope climb
8 No “Push-Up” Burpees

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Sept 2nd

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Happy Labor Day!!!

“Aye, Knees Out Homies!!!”

3 rounds of:

Wall-balls, (20/14)

Kettle-Bell Swings (54/35)
Box Jumps, (24/20)
Barbell Roll-outs (75/65)
Row (Calories)

1 minute at each station; max effort! :-)

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Friday, August 30, 2013

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Teams of 2
Cash In-400 Meter Sandbag Run (one sandbag per team)
Then,
5 Wall Climbs (each person must get over the wall)
25 Meter Gator Crawl (each person must total 25 meters)
50 Hang Cleans (max of 10 reps per turn)
75 Deadlifts (max of 10 reps per turn)
50 Meter Partner Sled Push
25 Partner High 5 Pushups

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Thursday, August 29, 2013

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Strength: Bench Press

6@75, 4@80, 4@85 10@50

 

5 Min AMRAP of

5 DB Floor Presses

10 Pull-ups

15 DB Push Press

1 min rest

5 Min AMRAP of

100 Meter Run

10 Slamballs

15 Abmat situps

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