Trident Blog

Happy Holidays

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Your Trident team wishes you a merry Christmas. And a happy holiday.. Enjoy your friends and family

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Friday Dec 23rd 2011
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

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Thursday Dec 22nd, 2011

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For Time:

50 Push Presses 45#

40 Burpee

30 Row for Calories

20 Wall Balls 20

10 Pull-ups

 

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Wednesday, December 21

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Wendler Cycle week 1 Back Squat

5×65% 1RM

5x 75% 1RM

5x 85% 1RM

AMRAP 12 min

24 medball Situps

12 pullups

12 Deadlift- Bodyweight

via Trident CrossFit.

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Tuesday Dec 20th 2011

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Wendler Cycle week 1 Bench Press

5×65% 1RM

5x 75% 1RM

5x 85% 1RM

 

Ascending Ladder AMRAP 10 min (1-1-1, 2-2-2, 3-3-3, 4-4-4)

Push-up

135/115 lb Power Cleans

Box Jumps

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Tuesday Dec 20th 2011

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Wendler Cycle week 1 DeadLift
5×65% 1RM
5x 75% 1RM
5x 85% 1RM

AMRAP 12 min
24 medball Situps
12 pullups
12 Deadlift- Bodyweight

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Monday Dec 19th, 2011

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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

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“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

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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

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“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

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“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

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“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

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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

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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

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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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