Trident Blog

Thursday, February 14, 2013

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Skill Work: Squat Clean

EMOM for 15 minutes
3 Burpees, 3 Squat Cleans

 

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Wednesday, February 13 2013

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Bench Press 10@65%, 8@70%, 8@75%

3 Rounds of:
400 M Run
15 Pull Ups
20 Push Ups

Less than 3 months:
3 Rds
400 M Run
10 Ring Rows
15 Push Ups

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Wednesday, February 13, 2013

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Bench Press 10@65%, 8@70%, 8@75%

Then:
3 Rounds of:
400 M Run
15 Pull Ups
20 Push Ups

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Tuesday Feb 12th 2013

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Workout of the Day

Tuesday, Feb 12

Max Reps in 2 minutes of:
1. Row for Calories
2. Double Unders
3. KBS (53,35)
4. Abmat Sit-ups
5. Slam Ball
Rest 3 minutes

Max Reps in 90 seconds of:
1. Row for Calories
2. Double Unders
3. KBS (53,35)
4. Ab Mat Sit Ups
5. Slam Ball

Rest 2 minutes

Max Reps in 1 minute of:
1. Row for Calories
2. Double Unders
3. KBS (53,35)
4. Abmat Sit-ups
5. Slam Ball
rest 1 min

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Monday Feb 11th 2012

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Workout of the Day

Front Squat 10@65%, 8@70%, 8@75%

then
Then:
AMRAP 3 minutes
3 Thrusters
6 Burpees
9 Sit Ups
rest 1 minute, repeat for a total of 4 Rds

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Friday, February 8th, 2013

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Friday, February 8th, 2013

“My Gluteus Maximus”

Strength=Deadlift: 10@65%, 8@70%, 8@75%

3 Rounds of:

20 Bulgarian split squats *can load with DB’s*
200 M farmers walk

Note: *choose a Farmers walk weight that’s challenging but not super heavy*

Cheers,
The Badger

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Thursday, February 7th, 2013

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Thursday, February 7th, 2013

”Welcome to Patagonia”

Partner WOD:  *17 minute cutoff*  Only 1 person working at a time. Each Athlete must complete ALL Reps.

21 DB Thrusters/ 3 C2B Pull-ups
18 DB Thrusters/ 6 C2B Pull-ups
15 DB Thrusters/ 9 C2B Pull-ups
12 DB Thrusters/ 12 C2B Pull-ups
9 DB Thrusters/ 15 C2B Pull-ups
6 DB Thrusters/ 18 C2B Pull-ups
3 DB Thrusters/ 21 C2B Pull-ups

Cheers,
The Badger

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Dr. Fontaine: Training for a competitive race?

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I know there are Trident members who are training for races and Dr. Fontaine has several articles I’m sure those training would find helpful.

Check them out below:

What I learned from Training, Competing and Treating Athletes

Get a Proper Bike Fit

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Wednesday, February 6th, 2013

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Wednesday, February 6th, 2013

“DJANGO & Snake Doctor”

6 min AMRAP
10 sandbag clean
5 T2B

-1 minute rest-

6 min AMRAP
10 Box Jumps
10 Wall Balls

-1 minute rest-

6 min AMRAP
10 Kettle-bell Swings
5 HSPU

Extra Credit *Rope climb skill work*

Cheers!

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Tuesday, February 5th, 2013

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Tuesday, February 5th, 2013

“”Don’t fall in a Crevasse””

Strength=Strict Press: 10@65%, 8@70%, 8@75%

3 Rounds for time:
200 meter run
30 DU’s
10 Push Press (95/65)
10 Barbell Roll-outs

Cheers.

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Monday, February 4, 2013

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Baseline Retest

4 rounds of:

500 meter row
40 Air Squat
30 AB-Mat Situps
20 Push-ups
10 Pull-Ups

*Mandatory 3minute rest*

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Why I Signed Up Slider

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why-i-signed-up-for-the-open

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Why I Signed Up for the Open

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2013-Reebok-CrossFit-Games

I’m not competitive by nature. My goal for CrossFit is to look good in my clothes and be able to squat over a public toilet when I’m old, not to win the warm up. I have no desire to compete in any CrossFit competition and when wodding never compare myself against anyone else’s time, rounds or weight. I compete against myself and want to push myself ...

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5

Class Update

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Just a reminder that there will be a 7:00am class only on Saturday Feb 2nd
Also no CrossFit Kids Class

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Friday, February 1, 2013

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500m Row for time

Then:

5 Deadlifts (275lbs/165lbs)
10 Burpees

8 Rounds for time

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