Trident Blog

Monday Dec 19th, 2011

Posted by:

NANCY

Five rounds for time of:

400 meter run

95 pound Overhead squat, 15 reps

Post total time.

 

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Friday, December 16

Posted by:

“The Chief” 5 Rounds:

3 minutes work, 1 minute rest

3 Power Cleans (135/95)

6 Push-ups

9 Squats

via Trident CrossFit.

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Thursday, December 15

Posted by:

 

Wendler Dead Lift Week 1

5@65%

5@75%

5@85%

Post results to Beyond the Whiteboard

5 Rounds for time

10 Sand bag Clean and Jerk

10 Burpee Box Jumps

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Wednesday Dec 14th 2011

Posted by:

“Twins”

Two rounds, of each couplet, for time of:

750 meter Row

15 Handstand Push-ups

 

115 pound Thruster, 15 reps

15 L-Pull-ups

 

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Wednesday Dec 14th 2011

Posted by:

“Twins”

Two rounds, of each couplet, for time of:

750 meter Row

15 Handstand Push-ups

 

115 pound Thruster, 15 reps

15 L-Pull-ups

 

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Wednesday Dec 14th 2011

Posted by:

“Twins”

Two rounds, of each couplet, for time of:

750 meter Row

15 Handstand Push-ups

 

115 pound Thruster, 15 reps

15 L-Pull-ups

 

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Paleo Challenge Results

Posted by:

The Trident Paleo Challenge is officially in the rear view mirror. Now that it’s wrapped up, hopefully you’re asking yourself the right questions as you’re evaluating your results. You shouldn’t be asking yourself whether you ate strict Paleo for the last two months, but if you’ve improved your eating habits, and better yet, your performance and energy level.

All of the coaches have definitely seen noticeable improvements in ALL of the Trident athletes over the last couple of months. Those of ...

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Tuesday Dec 13th, 2011

Posted by:

Wendler Strict Press  Week 1

5@65%

5@75%

5@85%

Post results to Beyond the Whiteboard

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

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Monday Dec 12th 2011

Posted by:

Running Cindy

5 Min Clock

400m Run

then am rap “Cindy”

5 pullups

10 pushups

15 squats

1 min rest

Repeat for total of four rounds

 

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Tuesday, Dec 6th, 2011

Posted by:

Back Squat 1 RM Test

Then, 5 Rounds for time of:

5 Hang Squat Clean Thrusters (135#/95#)

7 C2B Pull Ups

9 KB Swings (2 pood/1.5 pood)

<3 months: DB Thrusters, Jumping Pull Ups, Russian Swings (1.5 pood/1 pood)


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Monday 5th Dec, 2011

Posted by:

Paleo Challenge Re-test

5 Min Max Effort Row

5 Min Max Ascending Ladder: Box Jumps (24/20), 95#/65# Push Press

5 Min Amrap: 3 Burpees, 3 Pull Ups

*3 Min rest between each workout, athletes should try to go in the same order they used during the initial assessment

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Friday Dec 2nd, 2011

Posted by:

“Santora”

3 Rounds:

Max reps of:

155/105 pound Squat cleans, 1 minute
20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute
245/165 pound Deadlifts, 1 minute
Burpees, 1 minute
155/105 pound Jerks, 1 minute

1 Min Rest after each full round

<3 Months version: DB Cleans, Sprints, KB Deadlifts, Burpees, DB Jerks or scaled load

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Thursday Dec 1st, 2011

Posted by:

4 Rounds for time:

20 DB Push Ups

15 Weighted Renegades (alternating single arm DB Row while stabilizing in push-up position)

400 M Sandbag Run

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Wednesday Nov 30th, 2011

Posted by:

Shoulder Press 1RM Test

Then, 4 rds of:

3 Min clock: start with 25 Wall Ball (20/14), then max reps of Push Press @115#/75#

Score total # of Push Presses completed for all 4 Rds.

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Tuesday Nov 29th, 2011

Posted by:

Deadlift 1RM Test

*keep set volume relatively low*

“Haley’s Comet”

5 Rds of:

8 Powercleans (155#/105# is Rx OR 70% of 1RM)

10 Ring Dips

200 M Run

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