Trident Blog

Thursday, January 24, 2013

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“Embrace the freakin SUCK!!!”

4 Rounds of:
5 High Hang Power Cleans, 5 Low Hang Power Clean, 5 Power Cleans (135/95)
400 meter run or 400 meter Row or 2min on the AirDyne
2 minute rest

Cheers! ;-)

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Wednesday, January 23, 2013

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“Size Matters… Get Swole!”
Strength: Bench Press 6, 4, 4 @ 75%, 80%, 85%

10 min AMRAP / Partner WOD

Partner 1 Rows 200 meters
Partner 2 Max Dumbbell Floor Press
**Alternating**

Cheers!

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Tuesday, January 22, 2013

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Strength: Front Squats, 6, 4, 4 @ 75, 80, 85%

“The Smoke Man”
21, 15, 9,
Dumbbell Thrusters
T2B
Box-Jumps (24/20)

Cheers!

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Volunteer at the Capital Area Food Bank on Jan. 26

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On Saturday, January 26th, a group of athletes and coaches from Trident CrossFit will be volunteering at the Capital Area Food Bank in DC from 12:30pm – 4:00pm.

This will be a fun way for us to come together as a group and give back in the DC Metro area. The group will be sorting and packing ...

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Friday, January 18, 2013

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

Run 400m
21 Deadlifts (185/95)
21 Handstand Pushups (6 Wall Walks)
Run 400m
15 Deadlifts
15 Handstand Pushups (4 Wall Walks)
400m Run
9 Deadlifts
9 Handstand Pushups (2 Wall Walks)

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Thursday, January 17, 2013

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“Josh”

21 OHS (95/65)

42 Pull-ups

15 OHS

30 Pull-ups

9 OHS

18 Pull-ups

 

< 3 Mos:

7 Rounds for time:

6 Goblet squats

10 Ring rows

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Wednesday, January 16, 2013

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“Annie’s Amped It Up”
50-40-30-20-10, then
10-20-30-40-50
Double Unders (2:1)
Ab-mat situps

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Tuesday, January 15, 2013

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Strength: Strict Press, 6,4,4 @ 75, 80, 85%

4 Min Clock: 500 M Row, then max reps of Push Press (105#/75#), 2 Min Rest

4 Min Clock: 25 Burpees, then max reps of Push Press, 2 Min Rest

4 min Clock: 50 Box Jumps (20”)*, then max reps of Push Press

 

< 3 Mos:

Scale weight for push presses (use dumb bells as necessary).  Scale box jumps to 30, height as necessary.

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SuperFit Richmond 2013

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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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