Trident Blog

Wednesday, March 13, 2013

Posted by:

Conditioning: 3×5 Min AMRAPs (1 min rest/ transition between AMRAPs)
 
AMRAP 1
200m Row 
200m Run
 
AMRAP 2
15 x KB Swings
15 x Wall Balls 
 
AMRAP3
10 x Ring Dips 
10 x T2B 
Continue Reading - >
0

Dr. Fontaine: Shoulder Pain

Posted by:

fontaine-shoulder-pain

For those of you with shoulder discomfort when you’re doing overhead or pushing/pulling movements, check out this video on shoulder pain capsulitis. Dr. Fontaine explains what is and an exercise to help ease the pain.

Remember, Dr. Fontaine is around Trident on Wednesday evenings and Saturday mornings. You can also reach him at drmattfontaine@gmail.com.

Continue Reading - >
0

Bring your A-game this Thursday for 13.2

Posted by:

caitlin

Caitlin Parke stepping it up!

The box is the same, the coaches are the same and the athletes are the same; but this time it’s The Open WOD and suddenly the atmosphere has changed and the energy is different. If you have never been at Trident during an Open WOD come out on a Thursday and witness this awe-inspiring spectacle.  If you have not signed up for ...

Continue Reading - >
1

Tuesday, March 12, 2013

Posted by:

Strength: Front Squat
6,4,4 @ 75, 80, 85%
 
Conditioning: RFT – Couplet
 10-9-8-7-6-5-4-3-2-1 (Jumping Step up; both legs = 1 rep)
1-2-3-4-5-6-7-8-9-10 (Front Squat) 
Continue Reading - >
0

Monday, March 11, 2013

Posted by:

Dirty Thirty

Happy Birthday (This week) KB, Danielle, Jerome and Dave!
30 x Burpees
200mRun
30 x OHS 95/65
200M Run
30 x Pull-ups
200m Run
30x T2B
200m Run
30 x Step Back Lunges
200m Run
30 x Push-Ups
200m Run
30 x Wall Balls
200m Run
30 x KB Swings
200m Run
30 x Box Jumps
200m Run
30 x MedBall Abmat Sit-ups
200m Run

Continue Reading - >
1

Scenes from Team Trident at the D.C. Food Bank

Posted by:

Editor’s Note: This happened awhile back, but better late than never, right?

trident-food-bank


“Led by Trident’s @[534006567:2048:Alfredo Winter], On Saturday, January 26th, a group of athletes and coaches from Trident CrossFit volunteered at the Capital Area Food Bank in DC. It was a fun way to come together as a group and give back to the DC Metro area. The ...

Continue Reading - >
0

“The Titans of Trident stood before the barbell…” — Pics of 13.1

Posted by:

13-1

With a sore throat and a tear still in my eye, I’ve finally come down from the high to tell the tale of last nights 13.1 open wod at Trident.

Like the 300 odd Spartans led by Leonidas, defending the ‘Hot Gates’ in the battle of Thermopylae, the Titans of Trident stood before the barbell. An epic battle…

Gladiators battling not only burpees & the mighty barbell, but themselves. Reaching deeper inside than they ...

Continue Reading - >
0

Friday, March 8, 2013

Posted by:

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

Then, lather, rinse and repeat the following four movements for a set period of time:

  • Calorie row
  • Pull-ups
  • Hand release push ups
  • Jumping lunges

 

Continue Reading - >
0

Don’t think you can do 13.1? Take a look at this kid.

Posted by:

Don’t worry, you can do it. You can always scale.

Continue Reading - >
0

Crossfit Open: Why This Beginner Is In!

Posted by:

This blogpost was originally posted by Trident athlete Ericka Andersen on her site sweetlifeericka.com

Lady winners from last year! That’s Julie Fouche — who I met and interviewed in November — on the right!

I did something I never thought I would yesterday.

I signed up for the Crossfit Open.

Totally not my style. I’m not into ...

Continue Reading - >
0

Thursday, March 7, 2013

Posted by:

Open WOD 13.1

Men

  • 40 Burpees
  • 75 pound Snatch, 30 reps
  • 30 Burpees
  • 135 pound Snatch, 30 reps
  • 20 Burpees
  • 165 pound Snatch, 30 reps
  • 10 Burpees
  • 210 pound Snatch, as many reps as possible

Women

  • 40 Burpees
  • 45 pound Snatch, 30 reps
  • 30 Burpees
  • 75 pound Snatch, 30 reps
  • 20 Burpees
  • 100 pound Snatch, 30 reps
  • 10 Burpees
  • 120 pound Snatch, as many reps as possible
Continue Reading - >
0

Wednesday, March 6, 2013

Posted by:

“Saturnalia” with a partner.

A banquet of the following:

  • Rowing and Running
  • Double-unders
  • Kb swings
  • Burpees
  • GHDs
  • Tire flips

 

Continue Reading - >
0

Schedule Update!

Posted by:

We will only have the 4:30pm, 5:15pm classes tonight along with one baseline class at 5:30 pm. Due to the weather, we WILL NOT have the 6:15, 7:15 & SealFit classes tonight.

Check back often for updates!

Continue Reading - >
0

Tuesday, March 5, 2013

Posted by:

First lift heavy bars overhead.

Then:

Push press

Barbell roll-out

Farmer’s carry

Box jump

Continue Reading - >
0

Compete in The Open and win some cool swag

Posted by:

march-6

The Open starts this Wednesday and to get folks in the competitive spirit, we’re offering some incentives. Here are the rules:

Rules:
– In order to be entered into the drawing you must have completed (or attempted) the WOD and logged it on the games site and if you scaled the WOD then logged it on the Trident website
– Drawing will happen on Monday/Tuesday and be announced that day on the Trident ...

Continue Reading - >
0
Page 38 of 93 «...1020303637383940...»