Trident Blog

No 7:15pm class Tonight. Christmas party

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No 7:15pm class Tonight.  Christmas party

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Thursday, December 20, 2012

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Thursday 20 December

 Squat Clean (12 minutes to establish a 1RM OR Skill Work)

WOD:  5 Rounds: of 3 Squat Cleans (155#/105#), 6 KB Swings (70/53), 9 High Box Jumps (30/24 in)

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l1 feb

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red black header

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What About Goals, Check out what Chad has to say

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What About Goals,  Check out what Chad has to say

 

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Wed, December 19, 2012

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santa-press

 Wednesday 19 December

Strict Press 10,8,8 @ 65,70,75%

WOD: Teams of 2 (1 working, 1 resting)

21, 18, 15, 12, 9, 6, 3 reps of:

Push Press (115/75#)

Toes To Bar

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Tue, December 18, 2012

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

WOD:  “Death by Everything”

EMOM for 12 minutes- start with 3 SDHP (115/75#), 3 Burpees.  Add 1 rep of BOTH movements every minute. Ladder up as high as possible in the 12 minutes until the athlete cannot possibly complete all prescribed reps within the minute. The WOD then becomes an AMRAP of 5 and 5 for the remaining time.

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What’s REALLY Gonna Change For YOU In 2013?

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Untitled-1I always get fired up this time of the year, knowing that in just a couple of short weeks, we get a clean slate! The thought of a new year and a new beginning is a beautiful thing to a trainer, and to the entire fitness industry. Why wouldn’t it be? We can get a fresh start, set new goals and renew our own personal visions ...

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Mon, December 17, 2012

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“Vomit Comet”

5 Intervals of:

250 M Row

12 DB Thrusters  – 35/20#

10 Chest To Bar Pull Ups

Rest 90 seconds between rounds

elfvomit

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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 ...

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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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