Trident Blog

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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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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Thursday, January, 31, 2013

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Power Snatch Skill Work
Then:
15 Min AMRAP:
5 Power Snatches (95lb/65lbs)
10 Ring Dips
15 V-ups

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Wednesday, January 30, 2013

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400m Run for time.

Then:

3 Rounds for time:

800m Run
15 Pullups
25 KB Swings
Enjoy,

Tom D.

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Wednesday, January 29

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400m Run for time.

Then; 3 Rounds for time:

800m Run

15 Pullups

25 KB Swings

 

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Tuesday, January 29, 2013

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Tuesday, January 29, 20 13
Skill Work: Squat Therapy, OHS skill work
4 Individual Rounds:
Max Reps of Overhead Squat (95lbs/65lbs)
*Immediately transition to D.U.s*
Max Reps of Double Unders
3 min rest…
*Record reps of each round.
Enjoy,
Tom D.
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Monday, January 28, 2013

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“Clean and Jerk Skill Work”

*Spend time working on technique and working up to the weight you plan to use in the WOD. If can’t do the first 7 reps with good technique and no rest, it is too heavy*

12 AMRAP

Clean and Jerks (135/95)
12 Chest to Bar Pullups

Enjoy,
Tom D.

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Friday, January 25, 2013

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“Time to pay the man”

20 minute ladder:

20 Stepping Lunges (select your pain-DB, BB, Sandbag.. etc)
20 Russian Side twist
then
2, 4, 6, 8, 10, 12, 14.. etc..
C2B Pull-ups
HSPU

*Athletes will complete 20 stepping lunges, 20 Russian side twists followed by 2 C2B & 2 HSPU. Then 20 stepping lunges, 20 Russian side twist followed by 4 C2B & 4 HSPU.. etc..*

Cheers.

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