Trident Blog

Wednesday July 31

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 5 Intervals of: 

15 Single-Arm KB Swings (L) (53/35#)

15 Single-Arm KB Swings (R)

10 Box Jumps (24/20)

 

200M Sprint

 

*Rest 90 seconds between intervals

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Tuesday July 30

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Strength: Front Squat 10, 8, 8 @65, 70, 75% of 1RM

 

7 Minute Clock:

3 Front Squats (115/75)

Push Ups – Max ladder up by multiples of 2.

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Monday July 29th, 2013

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Partner WOD: (Teams of 2)

Burpees (2)

Pull Ups (3)

Powercleans (4)

Slamball (5)

800M Run

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Friday July 26th

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PICK YOUR OWN GIRL!!!

Get your mind out of the gutter, we’re talking about the Crossfit Benchmark WODs!

We’ll have a list of the CF Girl workouts at the gym so you can choose one that

you’ve been itching to try, or you can work around your soreness after a tough week

of WODs! Like any other workout, all the Girls are scalable. Enjoy!

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Thursday, July 25

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EMOM for 18 Minutes:

 

Odd minutes: 3 Burpees, 2 Hang Squat Cleans

Even Minutes: 3 Burpees, 6 Pull Ups

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Thank you Trident CrossFit Community

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This post comes from Trident Athlete Chris Campagna, who has a thank you and an invitation.

campagna

Chris pushing it at The Open this year.

A little over a year ago I did my baseline and started coming to Trident. I was encouraged by my awesome wife, Shannon, great friends and inspirations Andrea and Emily Porterfield to come and do my baseline upon being released from medical care following a serious traffic ...

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Wednesday July 24

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STRENGTH: Strict Press 10, 8,8@ 65, 70, 75% of 1RM

 

CONDITIONING:

Push Press

KTE

Box Jumps

(For Volume) ;)

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Tuesday July 23

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Strength: Deadlift 10, 8, 8 @65, 70, 75% of 1RM

 

5 Rounds for time of:

3 Sumo Deadlifts (AHAP)

6 double KB Swings(1 Russian, 1 American) (70/53#)

9 Ring Dips

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Crossfit Clinic: Pose Running & Better Rowing

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This blog post was originally posted by Trident athlete Ericka Andersen on her site sweetlifeericka.com. She’s always on the run.

My pose running partner & I (pink power!)

Two weekends ago I had the awesome experience of attending a Crossfit running and rowing workshop at Trident Crossfit.

I was pretty excited when I saw it was being offered because they planned to go over principles of Crossfit ...

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Monday July 22nd

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FRANERVALS!!!

5 Rounds of:

15 DB Thrusters (35/20#)

15 Chest To Bar Pull Ups

200M SPRINT

*rest 2 minutes between rounds

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How to give your injury a swift kick in the pants

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This post is from Trident athlete Kristina Thomas. It’s from her personal blog, Dawn Points. Don’t be a tough guy/gal if you’re injured!

**NOTE 1: FOR NON-DEBILITATING INJURIES ONLY**

**NOTE 2: I am not a medical professional**

So, you’ve been injured.

You’ve been sentenced to the dull realm of not-making-progress-toward-your-mission-of-combining-the-strength-of-a-grizzly-and-the-suppleness-of-a-leopard-into-one-super-human-that-happens-to-have-your-face, also known as not-CrossFitting.

To avoid spending listless afternoons in crushing un-productivity and poopy self-pity, read on. Take it from someone with 20/20 hindsight.

Step 0. ADMIT that you have an injury.

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Friday, July 19, 2013

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5 rounds for time:

7 SDHP 95#/65#

7 Barbell roll-outs

7 Pull ups

7 Thrusters 95#/65#

400 m sprint

 

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Thursday, July 18, 2013

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Strength:  Front Squat 1 RM

Tabata:

KB swings

Step back lunges w/ db

V-ups

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Cheering on every athlete from the first rep to the last

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This blog post was originally posted by Trident athlete Ericka Andersen on her site sweetlifeericka.com. She’ll be attending the upcoming CrossFit games and blogging about her experience.

Yours truly — I’m getting muscle finally!

A few weeks ago at the Crossfit Games regionalsI caught myself almost tearing up. What?! I was watching people dart up ropes, grunt and lift and sweat and curse. I was ...

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Wednesday, July 17, 2013

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Skill work:  Clean

EMOM for 14 min:

3 Power Cleans 135#/95#

3 Lateral Burpees over bar

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