Trident Blog

Friday, December 14, 2012

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WOD: Every Minute On the Minute x20 minutes:

Odd Minutes – 2 Power Snatches, as heavy as possible for the individual athlete

Even Minutes – 5  Double Push Up Burpees

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Check out our new WOD tracking system

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Check out our new WOD tracking system

 

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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 ...

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Thur, Dec 13, 2012

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“So That Happened”

21 Front Squats

400 M run

15 Front Squats

400 M run

9 Front Squats

400 M run

Load = Body weight for men, 3/4 Body weight for women

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Wed, Dec 12, 2012

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8,7,6,5,4,3,2,1

L-Pull Ups

Handstand Push Ups

500 M Row

8,7,6,5,4,3,2,1

Renegade Rows (each arm)

DB Push Press (each arm)

 

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Tuesday December 11th, 2012

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Kettle-Hell”

15 Minute Max Ascending ladder

Start at 5 Russian KB Swings, 5 American KB Swings (53/35#), 10 Box Jumps(24/20).

Add 1 rep per round to KB Swings (both Russian and American). Box Jumps Stay at 10 reps per round.

Ex. 5  Russian Swings,5 American Swings, 10 Box Jumps, then 6 Russian Swings, 6 American Swings, 10 Box Jumps, etc…ladder up as high as possible on KB Swings for 15 Minutes.

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Dec 10th 2012

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Monday December 10:

Skill Work – Clean and Jerk

WOD: “Hi Cindy, Meet Grace”

5 Rounds of Cindy –(5 Pull ups, 10 Push Ups, 15 Air squats),

10 Clean and Jerks (135#/95#)

4 Rds of Cindy, 10 C&J

3 Rds of Cindy, 10 C&J

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Commitment

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Commitment:  an agreement or pledge to do something in the future 

As I spend more time learning about fitness and training, I easily get caught up in numbers, percentages, science, art, jargon and acronyms.  Last night, I was reminded how hard “it” really is. It’s not the proven rep scheme or diet… it’s sticking to it. Many smarter people than I have already identified the diet that works and the proven percentages and reps schemes, hence, they are proven. What we ...

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Dec 7th 2012

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METCON: Partner Chipper

(except for the run, one athlete works and  one rests, once you start a movement,  you must finish that movement)

 
800m Run
10 x Rope Climbs 
20 x HSPU 
30 x Slam Balls
40 x Burpee
50 x Ring Row
60 x Box Jumps 
70 x Sledgehammer Strikes 
80 x Push-Ups 
90 x Squats 
100 x Abmat Sit-ups 
800 Run
 
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Dec 6th 2012

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Strength:

Push Press- 6@75%, 4@80%, 4@85%
           
METCON:
EMOTM – 13 min 
4 x Thruster (95/65) 
30 x Double Unders
 
 
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Dec 5th 2012

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Strength:

Front Squat- 6@75%, 4@80%, 4@85%METCON: 
10-8-6-4-2-4-6-8-10
Wall ball
Toes 2 Bar 
Bulgarian Split Squat (Total 10 = 5 each leg) 
 
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Dec 4th 2012

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Trident CrossFit – CrossFit

View Public Whiteboard
 
Skill Work: Clean
 
METCON:
6 x Round
2x Power Clean (high Hang – small dip) (135/95) 
2x Clean (low hang – dip to knees)  (135/95)
2x Clean (135/95)
6 x over the bar Burpee 
200m Run or 200m Row 
 
 
Result Type: Rounds For Time
Male Rx: 135 lbs
Female Rx: 95 lbs
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Dec 3rd 2012

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Trident CrossFit – CrossFit

View Public Whiteboard

METCON:
3 x Rounds
2 x 4 Min AMRAP (total of 24 min of work)
 
10 x Jumping Lunges (5 each leg) 
7 x KB Swing 
2 Min rest
10 x Hand release Push-ups  
10 x Ring Row 
 
 
Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs
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Nov 30th 2012

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Trident CrossFit – CrossFit

View Public Whiteboard

Muscle-up skill work
 
METCON:
4 x Rounds For Time
 
8 x Pull-Ups 
8 x Ring Dips 
  or  scale up – 5 x Muscle Ups
8 x Sandbag Cleans
200M Run
 
 
Result Type: Rounds For Time
Male Rx: 0 lbs
Female Rx: 0 lbs
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Nov 29th 2012

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Trident CrossFit – CrossFit

View Public Whiteboard

STRENGTH:
Deadlift- 6@75%, 4@80%, 4@85%
           
METCON:
21-15-9
Deadlift  (60% 1RM)
Burpees
 
Cash-Out Optional: 500M Row/400m Sprint
 
 
Result Type: Rounds For Time
Male Rx: 0 lbs
Female Rx: 0 lbs
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