Trident Blog

Kickin Ass In The Sport of…LIFE!!

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If you’re a crossfitter, there’s no doubt that at some point, after a long hard workout, laying in a pool of your own bodily fluids, you’ve asked yourself, “Why the hell am I doing this to myself?” Trust me, I’ve asked myself that same question. Actually, I recall very clearly asking it yesterday, while my already bruised sternum crashed the deck for the
60th friggin burpee of the day. But,if you never came up with an answer to that question, ...

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Tuesday Feb. 1, 2011

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Push Press 3-2-1-1-1-1 (Find 1 RM)
Then, 21-15-9
Push Press (95#/65#)
Push Ups
Ring Dips

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Monday Jan 31 2011

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30 Burpees
40,30, 20, 10
Slamball, Jumping Lunges, TTB or KTE
30 Burpees
Thanks Coach Chad

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Friday 28 Jan 2010

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4 Min Running Clock For Each Round:

300 M Row, then with remaining time, perform as many reps as possible of:
Rd 1: Double Unders,

Rd 2: Abmat Situps OR GHD Sit Ups,

Rd 3: Box Jumps or Step Ups,

Rd 4: Front Squat (95/65) OR Goblet Squat
2 Min Rest Between each round

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Thursday 27 Jan 2011

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Chad is hell bent on coming in tomorrow morning First class is at 6:45am and at 7:30am

Wendler Bench Press 5,3,1+ (75%,85%,95%)

Then, 5 rounds for time:
250M Row 10 KB Swings, 10 Ring Dips

we love you chad

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Wednesday 26 Jan 2011

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Wendler Back Squat 5, 3, 1+
5×75%
3×85%
1+x95%

Then, 12 min Amrap:
3 Hang Squat Clean Thrusters (95/65#)
6 Barbell Rollouts
9 Lateral Tuck Jumps over barbell

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Tuesday 25 Jan, 2011

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120 Pull Ups For Time (Scale to 100 or 80 if needed)
For each break from the bar, perform 5 Burpees

…*sub ring row or or band pull-ups only (no-jumping)

Check out the blog to learn how to tape your hands

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How to tape your hands

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Not that I’m forecasting tomorrows workout,  here is a quick video from CrossFit LA on a good way to tape your hands.  Yep it requires a bit of tape and practice but the wraps are reusable.

As all of us have experienced a torn callus but I think it’s completely avoidable if you take the proper precautions. Perform callus maintenance regularly,  use a pumice stone similiar product to keep your callusus down, high tough calluses are the number one ...

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Monday 24 January 2011

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5 min, max effort ladder up
Air Squat, Push Up
2 Min Rest.
5 Min Max effort ladder up
KB High Pull, KB Swing (53#M, 35# W)
2 Min Rest
5 Min Max Effort ladder up
20in Box Jump, Push Press (75#/55#) OR DB Push Press

*At each circuit, start at 1 rep per movement, then add 1 rep each round, completing as many reps as possible of both movements within the 5 minute time period

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Glutan Freee Breakfast Bars

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Rumor has it that these bars are a bit crumbly but boy are they delicious!

Thanks www.elanaspantry.com

gluten free breakfast bars

These hearty breakfast bars remind me of a granola bar or an omega-3 packed power bar.  They’re filling and tasty.

After I made a batch of these and was waiting for them to cool before cutting and stylizing them for ...

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Saturday 21 Jan, 2011

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CrossFit Level 1 Cert- All Day Sat and Sunday

Class 7:00 am Saturday Morning

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Friday 21 January 2011

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Farmers Walks 150′ – 25/15# plates
10 Ring Rows or 3 Rope Climbs
20- 20″ box jumps or 15 -24″ box jumps
30 Pushups
4 Rounds for time
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Thursday, January 20, 2011

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Teams of 2
Only one person works
All movements can be partitioned in any way
4k Row
50 Lateral Burpees
75 Barbell Rollouts
100 SDHP (75/55)

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Wednesday, January 19, 2011

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Wendler Dead Lift

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

20,16,10 reps of:

Double Unders

Step Ups or Bulgarian Split Squats (95/65)

Good Mornings

GHD Situps

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Tuesday, January 18, 2011

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Wendler Strict Press

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

5 Rounds For Time

21 KB Swings

11 Ring Dips

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