Trident Blog

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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Tuesday 21 December

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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

AMRAP 12 min

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Monday 20 Dec 2010

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“Whitten”  a Friend of Nick S,

Five rounds for time of:

22 Kettlebell swings, 53#/35#

22 Box jump,

24 inch box

Run/Row 400 meters

22 Burpees

22 Wall ball shots, 20#

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, ...

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Friday, 17 December
6 min. running clock: 
row 500m. 
with the remainder of the time AMRAP of:
 5 power snatches (65#/95#)

10 C2B pull ups
rest 2 min.
6 min. running clock
. 50m wt. walking lunge (25#/40# db’s)

remaining time AMRAP of:

5 HSPU

10 burpees jumping over barbell
rest 2 min.
6 min. running clock
. 50 sit ups ,
remaining time AMRAP of:

5 big box jumps
,
10 kb swings(16kg/24kg)

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16 December 2010

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Wendler Cycle Back Squat

Warmup

5 x 65%

5×75%

5×85%

then

3 Rds. For Time

20 Goblet Squats

30 Knees to Elbow

20 DB Push Press

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15 December 2010

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Wendler Cycle Bench Press

Warmup

5 x 65%

5×75%

5×85%

then

2K Row for Time

Finish with reverse tabata hollow rocks ( work interval is 10 sec, 20 sec rest)

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Tuesday 14 December

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10,9,8,7,6,5,4,3,2,1
Weighted Step Ups (Bar in front rack or kb held in goblet position) Each leg
Pull Ups
20-18-16, etc.
GHD situps or V Ups
OR
Happy Birthday Chris Malvitz!
“Where’s Chris?”
29 muscle ups
29 OHS
29 HSPU’s
partitioned any way.

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Monday 13 Dec 2010

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“The Chief”

Max Rounds in 3 Min. of:

3 Power Cleans (135# / 95#)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for 5 Cycles.
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Burpees

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Burpees

You  love ‘em or you hate ‘em.  Lets face it unless you are really demented they mostly suck – but why.  From a physiology stand point it is damn near the most work you can do using your body weight.  You full body weight goes all the way to the floor, back up in a plyometric move then a jump to move your entire bodyweight off the ground.  Do the math – Work = Force x Distance and Force = ...

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Friday 10 Dec 2010

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Friday
Five rounds for time of:
135/95 pound Deadlift, 15 reps
135/95 pound Hang power clean, 12 reps
135/95 pound Front Squat, 9 reps
135/95 pound Push Jerk, 6 reps

*Weights scaled as needed.

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What are You Looking For??

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What are you looking for – the fountain of youth, weight loss, balance, power, strength, or maybe a solution for a healthy long life, where you are functional right until the end? Things like these come from people like you and me, the 0500 CF crowd, the Saturday throw-down crew and those running out for ‘lunch’ and CF at 1230.

People who have changed their lives at Trident CF — THEY are the proof that Constantly Varied, Functional ...

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