Trident Blog

Friday, 19 September 2014

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20 Min EMOM

  • 2 Power Cleans (135 / 95)
  • 2 Front Squats
  • 1 Push Jerk
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Thursday, 18 September 2014

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Cash-In: 800m Run

3 RFT:

  • Walking Lunges
  • 100m Farmers Carry (HEAVY)

Cash-Out: 800m Run

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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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Wednesday, 17 September 2014

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Strength:

Strict Press: 8, 6, 6 at 70, 75, 80% of 1RM

For Time:

  • 60 DU’s (2:1)
  • 30 Pull-Ups
  • 10 Push Press (95 / 65)
  • 60DU’s (2:1)
  • 20 Pull-Ups
  • 10 Push Press (95 / 65)
  • 60 DU’s (2:1)
  • 10 Pull-Ups
  • 10 Push Press (95 / 65)
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Tuesday, 16 September 2014

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Strength:

Deadlift: 8, 6, 6 @ 70, 75, 80% of 1RM

21-15-9

Deadlift (225 / 155)

Calorie Row

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Week 3 Endurance Programming and Homework (Sept 15-20)

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Day 1-

Drills-

Fast Carioca 3 x 40 m

Stable arm drill 3 x 40 m (hold arms in front while running in pose…release arms after 20 m)

Cop drill (elbows behind back; proud chest) 3 x 40 m (hold position while running in pose…release arms and continue to run)

 

10 k time trial (send scores)

***Remember to vary the surface that you run on.

 

Day 2-

Fast Carioca 3 x 40 m

Stable arm drill 3 x 40 m (hold arms in front while running in pose…release arms ...

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Monday, 15 September 2014

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MONDAY MONDAY

5 Rounds
3 Min AMRAPs

3 Thrusters (135 / 95)

6 Burpees

9 Ab-Mat Sit-Ups

Rest 1 minute between each round

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Friday, Sept 12

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Squat 8, 6, 6 @70, 75, 80% of 1RM

“Annie Climbs a Rope”

50-40-30-20-10 Double Unders
50-40-30-20-10 SitUps
2-2-2-2-2 Rope Climbs

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Thursday, Sept 11

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In honor of all those who have served or made the ultimate sacrifice in support of the events on 11 September 2001, Trident CrossFit’s workout for tomorrow is choose a Hero WOD. Thank you to everyone for all that you do in support of this great nation!

View a compilation of the Hero WODs, will be posted up on the boards at Trident as well.

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Wednesday, Sept 10

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EMOM

14 Minutes:

Odd: 2 Hang Power Snatches  + 1 Full Power Snatch

Even: 6 C2B Pull Ups

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Schedule Update for Saturday, September 13

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We will be running a modified class schedule on Sat., September 13 with classes at 6:30 a.m. and 7:15 a.m.
due to the L1 CrossFit Seminar being held at Trident (no CrossFit Kids). See you then!

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Tuesday, Sept. 9

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Bench Press 8, 6, 6 @70, 75, 80% of 1RM

“The Good Life”

3 RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20

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Week 2 CFE Programming Homework

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Day 1-
Drills:
Practice pose position by pulling 3×20 each leg.
Three hop drill x 3 (20 m of hops then remember to run it out for 20 m after)
Exaggerated foot pulls 3×10 each leg (then run 20 m after)

8 x 200 m  max effort with 1 minute rest in between.  Stay within 10 second deviation.

Day 2-

Drills:
Fast Carioca for 40 m x 5

Exaggerated foot pulls  3x 10 each leg (then for 20 m)

10 x 100 m EMOM

(sprint 100 ...

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Monday, Sept 8

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“Cement Mixer”

7 rounds
On the 3:00
Run 400m
12 TTB
Record times for every round.

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Fri, Sept 5

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Press 8, 6, 6 @70, 75, 80% of 1RM

Cash In 400m Row/Run

3 Rounds

15 Knees to Elbows

15 Push Ups

Cash Out 400Run/Row

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