Trident Blog

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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Wednesday 29 December

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Wendler Cycle week 1 Back Squat

5×65%

5×75%

5×85%

Four rounds for time of:
Row 400 meters
50 Squats

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Tuesday 28 December 2010

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Wendler Cycle week Bench Press
5×65% 1RM
5x 75% 1RM
5x 85% 1RM
then
AMRAP 8 MIN
12 Pushups
12 Ring Rows
12 Slamballs

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Monday 27 December 2010

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Hope you all had a wonderful Holiday

Three rounds for time of:
35 Double-unders
95 pound Overhead Squats, 25 reps
15 Pull-ups

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Merry Christmas

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Wishing you and yours a very Merry Christmas

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Thursday 23 December 2010

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Partner workout:
100 med ball  pass sit-ups ,
200 meter overhead lunge (25/45 plate) ( 7 lenghts of mat or around building)1 person works other cheerleads and switch when needed,
100 med ball pass sit-ups,
200 squats(1 person working)
,
100 pullups (1 person working)

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Wednesday 22 December

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Wendler Cycle week 1 Shoulder Press

5×65%

5×75%

5×85%

AMRAP 12 min

250 m Row or 50 double unders

10 push press

15 slamball (25/15)

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A Love Note to My Coaches

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A Love Note to My Coaches

Or

Notes on Trident’s Coaching Philosophy

I used to know it all.  Really, everything.  I had to; I had 8 years of coaching experience under my belt, lots of certifications and a few happy & successful athletes.

Then, in 2009 I walked into a CrossFit to be greeted by the world’s smallest giant force of energy, aka Andrea.  I had been in only once before, had not been coached by this woman ...

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