Trident Blog

Monday, January 14, 2013

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This is a CrossFit Benchmark  Log you Results on the whiteboard  LOOK UP

The Chief

Max rounds in 3 minutes of:
3 Power cleans (135/95)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

< 3 Mos:

Scale weight for power cleans (use dumb bells as necessary).

 

 

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Support Team Trident at SuperFit Richmond 2013

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Head Coach Matt Wilson competing at SuperFit DC (Source: Christopher Nolan/Metcon Photos)

SuperFit Richmond 2013 is this Saturday, January 12, at CrossFit RVA in Richmond, VA. It’s a one-day competition starting at 9 a.m. with three team divisions: male-male, male-female, female-female.

Trident will be well represented. Here’s a list of who’s competing:

Matt and Katie
Danielle and Alyssa
Vic and Terrance
Jenna ...

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Friday, January 11, 2013

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Skill work: Clean and jerk

Every minute on the minute for five minutes: 3 clean and jerks (155/105)

Every minute on the minute for four minutes:  5 clean and jerks (135/95)

Every minute on the minute for three minutes: 7 clean and jerks (95/65)

Every minute on the minute for two minutes: 9 clean and jerks (75/45)

< 3 Mos:

Scale the weight.  Replace jerks with push press.  Use dumb bells as necessary.

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Iphone Slider

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iphone-slider

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Paleo Challenge Slider

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boot-camp-paleo-slider

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Thursday, January 10, 2013

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Strength: Front Squat 8,6,6 @ 70, 75, 80%

For Time:

7 Front Squats (95/65),

5 Ring Push Ups,

7 Front Squats

10 Ring Push Ups

7 Front Squats

15 Ring Push Ups

7 Front Squats

20 Ring Push Ups

7 Front Squats

15 Ring Push Ups

7 Front Squats

10 Ring Push Ups

7 Front Squats

5 Ring Push Ups

 

< 3 Mos:

Sub goblet squats for front squats, standard or elevated push-ups for ring push-ups.  Once reach 15 ring push ups go back “down” the ladder (skip 7 front squats, 20 ring push ups).

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Wednesday, January 9, 2013

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Partner WOD:

Row 500M, rest 2 min

Row 400M, rest 1.5 min

Row 300M, rest 1 min

Row 200M, rest 30 seconds

Row 100M

While one partner rows, the other partner completes as many reps as possible at 5 of 6 of the following:

Double Under (3:1)

DB Push Press

K2E

Alternating Step Back Lunges

Rope climb

Slam Ball

Rower’s time determines partners work time at movement – rest together. You may not do the same movement twice. Apply each of the five movements to partners row distance, i.e., double under while partner rows ...

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Tuesday, January 8, 2013

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3 Rounds for time:

800m Run

15 Ring Dips

20 Box Jumps (24/20)

25 V-ups

 

< 3 Mos:

5 Rounds for time:

400m Run

7 Ring Dips

9 Box Jumps (scale height as necessary)

11 Ab-mat situps

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Boot Camp Paleo Challenge Starts Wednesday!!!

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Alright booty campers, it’s about that time to dial in on nutrition! I know many of you have been anxiously anticipating the details and criteria for the upcoming Paleo challenge, so here it is!

I realize that Paleo eating, despite being a trendy buzz in the fitness and Crossfit community, still may be a complete mystery to a lot of you, so before I go ...

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“YOU TOOK MY PHONE!!!”: How one CrossFitter found the strength to fight back

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iPhone 5 - from of Apple.

iPhone 5 – from Apple.

Dear Chriss and Andrea:

Happy New Year!

I have this crazy story to tell you and I really don’t think this story would be complete without acknowledging the excellent coaching and training that I have received at Trident.

So on New Year’s Eve, I got out of work early around ...

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Dr Fontaine: How to use a foam roller

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Everyone knows that after an exhausting WOD, the one thing you (should/sometimes/kinda) look forward to it using a foam roller to help those aching muscles feel better later on.

Here’s a great video from Trident’s Dr. Matt Fontaine on how best to use the roller after a work out. You’ll recognize some of the movements, but there a few we don’t normally see that could be ...

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Monday, January 7, 2013

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Strength: Bench Press 8,6,6 @ 70, 75, 80%

6 Min AMRAP

9 Kettle bell swings (53/35)

7 Pull-Ups

5 Burpees

2 Min Rest

Repeat as 4 Min AMRAP (1 Min Rest), then as a 2 Min AMRAP

 

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Friday, January 4, 2013

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Workout of the Day
Strict Press: 8, 6, 6 @ 70, 75, 80%

then

50 Pullups
35 Push press (115/85)
25 SDHP (115/85)
5 Rope climbs
*complete each exercise in entirety in order

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Thursday, January 3, 2013

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10 Power snatches (115/85)
20 Pushups
250m Row
4 Rounds

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Wednesday, January 2, 2013

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Back Squat: 8, 6, 6 @ 70, 75, 80%
then
15min AMRAP
8 Front Squat (95/65)
12 TTB
20 Double Unders (2:1)

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