Trident Blog

Friday, January 14 2011

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15 minute AMRAP

5 pullups

10 burpees

15 slamball

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Thursday, January 13 2011

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3-5 Rounds 95/65

3 Snatch

6 Overhead Squat/Front Squat

9 Push Jerk

250m Row

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Wednesday, January 12 2011

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Wendler Back Squat

3@ 70% of 1RM
3@ 80% of 1 RM
3+ @ 90@ of 1 RM

plus optional WOD for Christina Taylor Green

15min AMRAP
30 Double Unders
15 Abmat Situp
100m sprint (Run/Row)

Optional WOD in honor of Christina Taylor-Green  ”christina” http://www.huffingtonpost.com/2011/01/09/christina-taylor-green_n_806314.html
AMRAP in 20 minutes, 9 reps of the following 6 movements:
9 pull ups
9 squat cleans @ 135/95
9 KB Swings, 2/1.5 pood
9 toes-to-bar
9 push press @ 135/95
9 burpees

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Tuesday, January 11 2011

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Wendler Bench Press

3@ 70% of 1RM

3@ 80% of 1 RM

3+ @ 90@ of 1 RM

“Fran”

21,15, 9

Thruster 95/65

Pull ups

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Monday, January 10

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800m run/row

75ft OH Walking Lunge (45/25 plate)

600m Run/Row

75ft OH Walking Lunge

400 m Run/Row

75ft OH Walking Lunge

200m Run/Row

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Friday 6 January 2011

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Friday Jan 7 2010
Wendler Deadlift week 2
3@ 70% of 1RM
3@ 80% of 1RM
3+ @ 90% of 1RM

6 rds for time
12 Step back lunges or DB Bulgarian Split Squat
12 Good Mornings
12 Knees to Elbows

Extra Credit 2 min Tire Flips 5 Rope Climbs

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Thursday 6 January 2011

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Five sets for max reps of:
45 seconds of Wall Ball (20/12 lbs.)
15 seconds of Rest
45 seconds of Box Jumps 20″
15 seconds of Rest
45 seconds of Abmat Situps
1 minute and 15 seconds of Rest

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Hero WODs

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Michael P. Murphy, Medal of Honor recipient.
Image via Wikipedia

Murph, DT, JT, Josh, Badger, Nate…  You may or may not have heard these names (there are more and unfortunately the list continues to grow), maybe you have seen them on the wall at Trident.  What’s the story?  What’s behind the names ...

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Wednesday 5 January 2011

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Wendler Strict Press week 2

3@ 70% of 1RM

3@ 80% of 1RM

3+ @ 90% of 1RM

AMRAP 14 Min

250m Row

10 Push Press 95/65#

15 KB Swings 53/35#

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4 January 2011

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10,9,8,7,6,5,4,3,2,1

Barbell Rollouts

Power cleans

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Monday 4 January 2011

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“Murphy”
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run
This workout is prescribed with a 20# weight vest. start and finish with the run. partition the pullups, pushups and squats any way you like.

this workout will take over a hour but can be scaled to a 1/2 murph or baby murph

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30 Day Pure Paleo Challenge – Rules and Regs:

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30 Day Pure Paleo Challenge – Rules and Regs:
The goal is to eat ONLY foods from that qualify as paleo-friendly for the entire 30 days. In its most simplified form, this includes lean (un-processed) meats, fruits, vegetables(non-starchy), nuts, seeds and most oils.

The challenge will work on a point system. For every serving of a non-paleo food/drink that you consume, you earn points. So, obviously, points are bad, and the goal …is ...

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HAPPY NEW YEAR -TRIDENT

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You don’t have to be a fantastic hero to do certain things – to compete. You can be just an ordinary chap, sufficiently motivated to reach challenging goals.
Edmund Hillary

Ten rounds for time of:
10 Pull-ups
20 Sit-ups
30 Squats

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30 December 2010

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150 Burpees for time

Yeah I’m bored

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Yeah so I’m on X Mas break and bored as hell so I decided to write something for the blog. The opinions expressed in this blog are purely mine and are not those of the CF Trident Inc. and coaches. Please excuse any misspellings, side tracked thoughts, and random bits of profanity.

Yeah I’m bored.

As I strolled into the gym last week Chriss quickly hit me with a question, which I truly didn’t know how ...

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