Trident Blog

Team Trident takes home hardware at SuperFit Richmond 2013

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Danielle and Alyssa (Team Dirty Diesel) and Joy and Casey (Team Kettlebelles)

SuperFit Richmond 2013 is in the books and Team Trident placed in two divisions.

Congratulations to Danielle and Alyssa who won First Place in the Female/Female division!

Joy and Casey finished in Second Place in the Female/Female scaled division.

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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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Paleo Challenge 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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