Trident Blog

Holiday Schedule

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Christmas Day _”CLOSED”, Dec 26th no early morning Classes,  Regular Schedule from 9:30am on

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Monday, 24 December 2012

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12 Days of Christmas!!!

  1. Sprint (200m)
  2. HSPUs
  3. Wallballs (20/14)
  4. Pistols
  5. Pushups
  6. Pullups
  7. TTBs
  8. Slamballs (20/15)
  9. Box Jumps (24/20)
  10. Hang Power Cleans (95/65)
  11. Barbell Rollouts
  12. Thrusters (95/65)
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Jab L1

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jab header940x283

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No 7:15pm class Tonight. Christmas party

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No 7:15pm class Tonight.  Christmas party

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l1 feb

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red black header

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What About Goals, Check out what Chad has to say

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What About Goals,  Check out what Chad has to say

 

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Wed, December 19, 2012

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santa-press

 Wednesday 19 December

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

WOD: Teams of 2 (1 working, 1 resting)

21, 18, 15, 12, 9, 6, 3 reps of:

Push Press (115/75#)

Toes To Bar

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What’s REALLY Gonna Change For YOU In 2013?

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Untitled-1I always get fired up this time of the year, knowing that in just a couple of short weeks, we get a clean slate! The thought of a new year and a new beginning is a beautiful thing to a trainer, and to the entire fitness industry. Why wouldn’t it be? We can get a fresh start, set new goals and renew our own personal visions ...

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Check out our new WOD tracking system

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Check out our new WOD tracking system

 

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Check out our new WOD tracking system

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There’s no perfect way to track your performance on a WOD, but keeping track of your score or time is important in order to see progress.  Wodify proved to be too difficult so now we’re trying one more. We’d like to introduce you to CF Whiteboard, a simple way to track your workouts.

Here’s how it works. After each workout, head to TridentCrossFitva.com and scroll ...

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Commitment

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Commitment:  an agreement or pledge to do something in the future 

As I spend more time learning about fitness and training, I easily get caught up in numbers, percentages, science, art, jargon and acronyms.  Last night, I was reminded how hard “it” really is. It’s not the proven rep scheme or diet… it’s sticking to it. Many smarter people than I have already identified the diet that works and the proven percentages and reps schemes, hence, they are proven. What we ...

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Are You Ready

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Christmas Slider

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Christmas Abbott: possible NASCAR Crew Member

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For those of you who are not familiar with Christmas Abbott, check out this profile. While she’s already well-known in CrossFit circles, she’s now trying to break into NASCAR as part of the pit crew for Turner Motorsports. She talked about her journey to NASCAR  with the Charlotte Observer back in ...

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Nov 19th 2012

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Warm-Up / Skills

Skill work: Push Press and Power Clean

View Public Whiteboard

Strength

Exercise: Push Press/lbs
Reps: 8@70%, 6@75%, 6@80%
Comment: Optional: Athletes can do a drop set of 10@40% with no rest after their set of 6@80%

Metcon

AMRAP 12 MIn

1 Power Clean (Heavy)
2 Power Cleans
3 Power Cleans

Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs
Comment: One athlete works while the other rests. If Jerome and ...

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