Trident Blog

Friday, 19 April

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15 Wallball (20/14)
250m Row
10 min AMRAP
2 min rest
12 Wall slams (6 ea side)
15 SDHP (95/65)
10 min AMRAP

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Reaching for the top and finding support at the bottom

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rope-250

It’s a long way to the top, but you can do it.

This post is from Trident athlete Kristina Thomas. It’s from her personal blog, Dawn Points, and was originally posted in January. We wanted to share it with the Trident community to let you know that there’s so much support at 2504 Oakville St., it’s ridiculous.

Today, I climbed a rope. At ...

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And the final Open raffle winners are…

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last-raffle-winners

Congrats to the last 7 raffle winners!

If your name is Jeb Harter, Knute Adcock, Kenneth Herbert, Kelly Bartek, Dannielle Andrews, Peter Prizio or Janna Marks – please email staff@tridentcrossfitva.com to find out what you won!

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Thursday, 18 April

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Deadlift 8,6,6 @ 70, 75, 80%

For time:
18 Deadlifts (185/115)
18 KB swings (53/35)
15 Pullups
15 Stepback lunges
12 Deadlifts
12 KB swings
12 Pullups
12 Stepback lunges
15 Deadlifts
15 KB swings
18 Pullups
18 Stepback lunges

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Wednesday, 17 April

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10 mins of Clean skill work

3 Box jumps (30/24)
then 1 Squat clean (135/85)
15 OMEM

*divide into 3 x 5min segments…increase weight at segment 2 (155/105) and at segment 3 (185/125)

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Tuesday, April 16

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Shoulder Press 8,6,6 @ 70, 75, 80%

8 Push Press (95/65)
10 Barbell Rollouts
200m Run
15min AMRAP

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Monday, 15 April

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10 mins of OHS and squat skill work

“Nancy”
15 OHS (95/65)
400m Run
5 rounds

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Thursday 11 April

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“The Perfect Punch”

3 Rounds of 10 Slamball, 10 Burpees

50 Double Unders

3 Rounds of 10 GHD Sit Ups, 10 Hip Extensions

50 Double Unders

3 Rounds of 10 DB Snatch L, 10 DB Snatch R (40/30#)

50 Double Unders

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Wednesday 10 April

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Wednesday 10 April:

 

This 5 Round Beauty Will Involve a Combination of Barbell Movements and short sprints!!

 

 

 

 

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Tuesday 9 April

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Bench Press 10,8,8 @65, 70, 75% of 1RM, then 1 sell out set @60%

bench press

10 Minute Max Ascending Ladder (starting at 5 reps):

DB Push Ups

Renegade Rows

Box Jumps (30/24”)

 

*Start at 5 reps of each movement, then +1 rep each round ascending as high up the ladder as possible for 10 minutes.

 

BONUS WORK: 50 KTE for Time 

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Monday 8 April

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Fat Helen Intervals!!!

 

4-5 Intervals of:

400M Run, 21 KB Swings (70/53#), 12 C2B Pull Ups

 

*Complete Each Interval As Fast As Possible and Rest 90 seconds between each round

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The CrossFit Comparison Game

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This blogpost was originally posted by Trident athlete Ericka Andersen on her site sweetlifeericka.com

Workout of the Day at Trident (You can see me, nose to the ground, behind the #30 box)

Been loving my crossfit workouts the past two weeks. Could it be because they have included lots of running? Probably.

Lots of shoulder work, rounds and reps of moves I ...

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Friday 5 April

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DEADLIFT 10, 8, 8 @65, 70, 75% of 1RM

 

Diane”

21-15-9

Deadlift (225/155)

Handstand Push ups

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Should we be stretching before working out?

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stretching

You should always warm up, but how much should you stretch?

Check out this article from The New York Times:

http://well.blogs.nytimes.com/2013/04/03/reasons-not-to-stretch/

As someone who was taught to stretch all his life before starting to exercise or play a sport, this was a strange read.

What do you think? Should you not stretch to better your performance? Have you ever noticed a difference in a ...

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13.4 was a jerk, but Team Trident persevered

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post2

One victory at a time.

To those who got 95 or 135 lbs over your head for the first time or touched your toes to the bar for the first time… BOOM!!! Now you have to do it every time we have it programmed into a WOD! We knew you had it in you, so huge high fives!! You know who you are and so do we, no ...

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