Trident Blog

Wednesday, April 8, 2015

Posted by:

EMOM 13

6 Single Arm DB Snatches (3 each arm)

20 DUs

Continue Reading - >
0

Tuesday, April 7, 2015

Posted by:

Squat Strength

10-8-8 @ 65, 70, 75%

then:

Ladder up 1-10

50% Front Squat 1RM

Pull-ups

Continue Reading - >
0

Monday, April 6, 2015

Posted by:

Partner WOD

For Time:  188 KB swings / 200m run

Cash-out: Team must carry the KB used for the wod on a 400m run.

Continue Reading - >
0

Trident CFE Week 2 Programming

Posted by:

Mechanics
Day 1-3x 1k interval; start each interval at 6-7 minute mark (so if it takes you 5 minutes to complete a 1000/1k interval then you have 1-2 minutes of rest.)
Day 2- 3 miles @ 92 cadence

Consistency
Day 1-4 x 1k interval; start each interval at 6 minutes mark
Day 2-4 miles @92 cadence

Intensity
Day 1-5 x 1k interval; start each interval at 6 minute mark
Day 2- 3 miles@94 cadence; recover 3 minutes; 3 miles @94 cadence

 

Continue Reading - >
0

April 3, 2015

Posted by:

“The Trifecta, part 1

 

*Snatch Skill work*

 

12, 9, 6

OHS/T2B

90 sec rest

9,6,3

Power Snatch/Pull Ups

90 sec rest

6,4,2

Hang Snatch/C2B or Muscle Up

 

Until Next Time… :-)

Continue Reading - >
0

April 2, 2015

Posted by:

Light It Up BLUE!!!

 

*Mobility Work*

 

For Time:

40 weighted sit-ups

50 Box Step Ups (20)

400 Meter Run

60 Wall Balls (20/14)

400 Meter run

50 Jumping Lunges

40 V-Ups

Elbows Up… Be Great. :-)

Continue Reading - >
0

Trident CFE Programming Week 1

Posted by:

Mechanics (5k)

Day 1- run 3 minutes @90 cadence, rest 1 minute, run 2 minutes @ 92 cadence, rest 1 minute, run 1 minute @94 cadence (repeat sequence 1 more time)
Day 2- EMOM 10 minutes sprint 50 meters as fast as possible, jog easy back to start

Consistency (10k, 10 miler)
Day 1- run 3 minutes @90 cadence, rest 1 minute, run 2 minutes @ 92 cadence, rest 1 minute, run 1 minute @94 cadence (repeat sequence 2 more times)
Day ...

Continue Reading - >
0

Trident CFE Programming-week 1

Posted by:

This week’s programming

Continue Reading - >
0

Trident CrossFit Endurance, Tuesday, March 31, 2015

Posted by:

Skills and Drills

Ball of Foot hops (5 in place, 3 moving forward x 3) 25 meters

Wall Pulls 4x 10 each leg

Back to Wall Pulls 4 x 10 each leg

Exaggerated Foot Pulls 2 x5, 1 x 10 each leg over 25 meters

WOD-Jerry Baby

800 meter run

1 k row

800 meter run

Continue Reading - >
0

April 1, 2015

Posted by:

“Horse Power”

 

Strength: Deadlift 1RM

 Then

 9 minute Partner WOD:

 3 Deadlift (115/75)

2 Hang Cleans

1 Thruster

*alternating*

Chest Up, Knees Out. :-)

Continue Reading - >
0

March 31, 2015

Posted by:

Milk & Cookies!!”

 

*HSPU Skill Work *

 Then

200m run, 2 HSPU, 20 DU’S

200m run, 4 HSPU, 30 DU’S

200m run, 6 HSPU, 40 DU’S

200m run, 8 HSPU, 50 DU’S

200m run, 10 HSPU, 60 DU’S

*15 minute Cutoff*

Knees Out,  Chest Up!  :-)

Continue Reading - >
0

March 30, 2015

Posted by:

Puuukie J

 

7 minute EMOM

Max Cal row

5 Burpees at the top of every minute

2 minutes rest

 7 minute EMOM

8 KBS

8 Goblet Squats

Elbows Up, Knees Out.. :-)

Continue Reading - >
0

3/27/2015

Posted by:

 

“The Green Mile, 15.5″

27-21-15-9 reps for time of:
Row (calories)
Thrusters

M 95 lb. F 65 lb.

Knees Out, Elbows Up!

Continue Reading - >
0

3/26/2015

Posted by:

“Dance With Me”

 

*Mobility Work*

 Then

21, 15, 9

Burpee Box Jumps (24/20)

V-Ups

400 meter run

 

Elbows Up! :-)

Continue Reading - >
0

The CrossFit Endurance Method and Structure

Posted by:

CFE is a strength and conditioning program designed to help you improve your cardiorespiratory endurance, improve your run times, keep you injury free, and help you PR your next race.  We focus on the skill of running first, then maintaining that skill under intensity before adding volume.

Each week you will be asked to complete 3 running workouts in addition to your regular CrossFit training.  One of these workouts we will complete when we meet on Tuesdays at 6:30 p.m.

Hope to ...

Continue Reading - >
0
Page 4 of 102 «...23456...»