Photo taken by DJ/Mathematician Travis Dolan

Photo taken by DJ/Mathematician Travis Dolan

For those who have not heard, a group of 100 rowers in teams of four decided it’d be “fun” to row from Midnight to 8 a.m. for a very good cause this past Friday/Saturday. Together, the rowers hit 2,666,567 meters and as Dave Farag pointed out on Facebook, that’s similar to rowing from Trident to Colorado Spring, Colo.

The Night of the Low Row was indeed very long, but also very rewarding. I only speak for myself, but I think others would agree that every single rower gave it 100 percent when it was their turn. Even more impressive is that no team took a break throughout the night. Every rower was constantly in motion. That’s eight hours of non-stop rowing.

Vic Hoyos, Jody Cesana, Travis Dolan and all the other volunteers deserve a lot of recognition for putting on a great event that benefited the Eagle Fund, which helps wounded Special Forces.

The photos below only tell part of the story, but don’t give you a sense of the great camaraderie that took place that night.

Well done everyone, well done.


“POD 26-27APR”

From Long Row, posted by Trident CrossFit on 4/27/2013 (170 items)

Generated by Facebook Photo Fetcher 2



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 the top, I cried.

I have worked for ten months to scale the fifteen feet to the ceiling of Trident CrossFit. Tapping the mark, I was triumphant. Then I looked down. My feet slipped. My hands gripped. My focus was hopelessly devoted to remaining calm: a dire mistake. Had I instead channeled my concentration to re-locking my feet, would I have descended with some grace? It is a question of no practical content; despite Aby’s promise to grant me any comfort I could imagine, he could not rewind time.

When my arms began to shake with exhaustion, my focus cracked and I began to cry. I did not only cry, I wailed. Then, realizing I blubbered in front of a gym of peers, friends, coaches I respected, admired, to whom I never want to show anything but my best, I sobbed.

They had me slide, until I could grab the nearby Rogue rig and shimmy my way to stand on Andy’s shoulders. Initially I ran to escape, but Trident’s given me strength of character as well as body. With some moments by a tree, I confirmed that I was back on solid ground then went back inside to roll out my muscles and face my shame.

My past self would not have returned. When I overheard girls at my high school discussing my eating disorder, I transferred to a public school for a clean slate. When I did not have the strength of character to accompany a good friend to her brother’s funeral because I had a conflicting test, I distanced myself and ended the friendship. When a cute boy made fun of my Tranformer’s Halloween costume, I switched majors. Shame, guilt, embarrassment: drivers of my life since 1999 (oh those formative pre-teen years.)

But when I made myself enter the gym, I received high-fives and hugs. I fought back against the undertow of shame, embarrassment, and guilt that usually pulls me under and sweeps me away. I did pull down my hair and avoid all eye contact. I did cry in the car. But I also did a lot better than I usually do.

I think it was a bit of a Jessica Day moment. Same circumstances. Lots of puppies in lots of cups.


Team Trident taking on 13.5.

Team Trident taking on 13.5.

I learned that if you never attempt the heavier weights or attempt to learn a movement or perform a movement during a WOD you will never know if you can do them. I learned that if you don’t track your performance you won’t know if you improved. That sometimes you need to fail in order to succeed. I have also been reminded that the Trident community knows how to come together to support each other. What did you learn?

During the past 5 weeks, I have seen some truly amazing feats of strength, endurance and courage. Athletes surprising themselves and doing movements they never thought they could or lifting a weight they never imagined would go over their head. I have also seen the frustration and disappointment on the faces of the athletes that expected more from themselves. I have watched athletes turn into coaches, coaches turn into mentors and the gym turn into a tighter stronger community.

To those that came across a WOD where they think they disappointed themselves…. don’t beat yourself up, take every victory and remember the losses, they both will help you improve. Couldn’t push press 95#’s overhead? Next time we do push presses, don’t choose a lighter weight, choose a weight that is challenging that will eventually lead you to 95 lbs. Couldn’t’ do double-unders? Next time we have a WOD with double-unders, attempt them instead of doing 3 singles for every doubl-under. Feel free to grab a red shirt or a blue shirt and ask for help if you want to work on technique, we are always more than happy to help! If you never try you will never know what will happen. I’ll get off my soap box because you get the point! 🙂

Now pat yourself on the back because you finished The Open; five weeks of WODs that challenged you mentally and physically. You have made this tiger mom proud and fiercer than ever! Congratulations on your first second, or third Open experience. Now go hit that WOD at full capacity, because training for the 2014 Open starts TODAY!

High Fives!

Sandy

20121015-trident-kim

 


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 


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 really enjoy like push press, clean and jerks, toe to bars and kettle bell swings.

I feel awesome and strong when I do these things. I walk away sore and feeling accomplished.

And yet…

I am disappointed in my personal progress. I’m really trapped in the comparison game.

I read how many reps others have gotten in the Open — the crossfit bloggers I read — and I feel so weak.

One girl I know just started a few weeks ago and started OFF doing higher weights than me.

I’m not trying to be a body builder. But, I feel like it takes more effort for me to build muscle than a normal person. I’ve been back at Crossfit for three months now and I feel no real change. My arms still look completely untoned.

I couldn’t even get one rep in the Open last week (because the prescribed weight was too heavy so my reps didn’t count) — it’s very discouraging.

While I knew that I wasn’t signing up to win a thing when I entered the Open, it still puts a certain mentality in your head.

Competition. 

I also wonder — am I missing something? Am I doing something wrong? I go 4-5 times a week — should I be doing other exercises (aside from the supplemental running I already add)?

I don’t know. Maybe my body is just used to working out and is resistant to changing form. After all, I’ve been doing these for years:

And I know I shouldn’t focus on this. I do crossfit because it makes me feel awesome — I love the variety, the intensity, the fun.

Even so, I’d like to have toned arms for all the work I put into them.

This has been a real whine-fest, hasn’t it? Just a moment to share my frustrations. Many many more important things in life but for this moment, I’m venting.

Ericka
The Sweet Life


Complete as many rounds and reps as possible in 4 minutes of:

15 Thrusters (100/65 lbs)

15 Chest-to-bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.

If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.

If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc.


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 WOD with or without stretching before?

Coaches – what’s your take? What’s your advice for athletes?

Let us know in the comments.