Trident Blog

Support Team Trident at SuperFit Richmond 2013

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Head Coach Matt Wilson competing at SuperFit DC (Source: Christopher Nolan/Metcon Photos)

SuperFit Richmond 2013 is this Saturday, January 12, at CrossFit RVA in Richmond, VA. It’s a one-day competition starting at 9 a.m. with three team divisions: male-male, male-female, female-female.

Trident will be well represented. Here’s a list of who’s competing:

Matt and Katie
Danielle and Alyssa
Vic and Terrance
Jenna ...

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Iphone Slider

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Paleo Challenge Slider

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boot-camp-paleo-slider

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Boot Camp Paleo Challenge Starts Wednesday!!!

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Alright booty campers, it’s about that time to dial in on nutrition! I know many of you have been anxiously anticipating the details and criteria for the upcoming Paleo challenge, so here it is!

I realize that Paleo eating, despite being a trendy buzz in the fitness and Crossfit community, still may be a complete mystery to a lot of you, so before I go ...

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Dr Fontaine: How to use a foam roller

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Everyone knows that after an exhausting WOD, the one thing you (should/sometimes/kinda) look forward to it using a foam roller to help those aching muscles feel better later on.

Here’s a great video from Trident’s Dr. Matt Fontaine on how best to use the roller after a work out. You’ll recognize some of the movements, but there a few we don’t normally see that could be ...

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Holiday schedule

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Holiday Schedule Jan 1st 2013
10am 11am & Noon Only
Happy New Year!!!

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Tuesday, January 1, 2013

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In teams of 4 with 2 people working at a time complete
200 Wall balls (20/14)
300 Kettlebell swings (53/35)
400 Box jumps (24/20)
500 Abmat Sit-ups

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Monday, December 31, 2012

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Cash in: 200 Double unders (2:1)
21-15-9
Pullups
Burpees
Slamballs (20/15)
Cash out: 500m row/400m run

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Friday, December 28, 2012

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

21 Deadlifts (135/95)
18 Hang Power Cleans
15 Front Squats
12 Push Jerk
15 Front Squats
18 Hang Power Cleans
21 Deadlifts

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Thursday, December, 27, 2012

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3 rounds of:
Run 400 meters
Max set American KB Swings (53/35)
Max set Pullups/Ring rows
Max set Double unders
Rest 2:00

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Thursday, December 27, 2012

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3 rounds of:
Run 400 meters
Max set American KB Swings (53/35)
Max set Pullups/Ring rows
Max set Double unders
Rest 2:00

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The Cornerstones of Health: Sleep

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Courtesy Flickr user RelaxingMusic

Courtesy Flickr user RelaxingMusic

Hey CrossFitters….

This is the first of several articles in our Cornerstones of Health series whose purpose is to educate, stimulate, and motivate.  This information is a compilation of data from many reputable healthcare sites, books, classes, and my personal clinical experience….so, read on.

Leave a comment if ...

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Wednesday, December 26, 2012

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

Cindy-Loo Boo Who!!
3 Rounds: Cindy
5 Pullups
10 Pushups
15 Air Squats
500m Row
2 Rounds: Cindy-Loo
5 L-Pullups
10 Burpees
15 Back Squat – no racks (135/95)
500m Row
1 Round: Cindy-Loo Who
5 Muscle Ups
10 Double Pushup Burpees
15 Front Squats – no racks (135/95)
500m Row

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Wednesday, December 26, 2012

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

Cindy-Loo Boo Who!!
3 Rounds: Cindy
5 Pullups
10 Pushups
15 Air Squats
500m Row
2 Rounds: Cindy-Loo
5 L-Pullups
10 Burpees
15 Back Squat – no racks (135/95)
500m Row
1 Round: Cindy-Loo Who
5 Muscle Ups
10 Double Pushup Burpees
15 Front Squats – no racks (135/95)
500m Row

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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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