Front Squats: 10@65%, 8@70%, 8@75% w/o rest 10@45%
“2 Times 2 Equals Fun”
Teams of 2
40 Wall balls
30 Power Cleans
20 Sledgehammer strikes
10 Rope Climbs or Cargo net climbs
*Two for two reps for each of the movements. Example- Joe does two wallballs, Bob does two wallballs, Joe does two wallballs until they get to the total number of reps. This will be done for all of the movements.
This blogpost was originally posted by Trident athlete Ericka Andersen on her site sweetlifeericka.com.
Deadlifts? No problem.
When I was 16, something happened to me that scarred my brain for a long time. I remember it so clearly, sitting at a friends house upstairs listening to music, just hanging out — and one of the guys said to me — “You have big arms for a girl.”
Ryan was his name and that’s the only thing I really remember about him. It stuck with me. I remember the others in the group kind of laughed and were like, Dude — you don’t say that to a girl!
Another time soon after that, I mentioned to a girlfriend that I thought my arms were “getting fat” and she said, no you just have arms like Julie (another friend.) I proceeded to tell Julie that, hoping to feel validated like that was a good thing. She responded, “Oh god, you don’t want arms like me, their huge.”
And it was then that the hatred of my arms began. Until now.
What has changed? I have. What happened? Crossfit happened.
It’s not always about losing, sometimes it’s about building.
I’ve always been a cardio girl — from the beginnings of my unhealthy relationship with exercise all the way to when I found peace and happiness with exercise. It was run run run, cardio cardio cardio.
“Instead of burning everything away, I started building everything up.”
Instead of carving out 2 hours for a long run, I went balls to the wall for 30 minutes. You don’t think 3 minutes is a long time but try doing 150 wall balls or heavy thrusters followed by rounds of pull ups. The seconds don’t move fast enough!
And while I used to attend a 45 minute step class, then jog 5 miles on the treadmill — this endless flow — that’s not possible these days. I once ran 5 miles before crossfit and said — NEVER again. I need ALL my strength and energy to conquer a class.
I always wanted “skinny arms” — dainty so I looked more feminine. I was so jealous of girls who just had that, while I felt tainted with flab.
But I’m done with skinny arm envy. I looked in the mirror the other day and thought — wow, my shoulders look bigger, my arms a little bulkier. I look…strong, athletic, the anti-dainty.
125, 126, 127…
Instead of worrying my arms would look fat in my wedding pictures, I hoped they’d look strong. And guess what? I was happy with how they looked in all of the photos!
The thing is, my muscles just don’t get “cut” easily. I’m working on it, it’s taking time. And I can’t lift a really heavy weight — some may even find my weightlifting laughable.
But I don’t care. I lift things up and I put them down — and it feels powerful, exhilirating, confidence-boosting.
I can do kipping pull ups (most of the time), I’m finally working my way to reaaaal push-ups, I climbed all the way to the top of the rope and back down!
I love my arms because they help me become stronger — mentally and physically. Did I have big arms for a girl when I was 16? Probably not. Do I have big arms for a girl now? Well, maybe. But guess what? I built them that way this time around.
Thanks to crossfit, I can appreciate real physical fitness, strength and the beauty of a hard working body. And I have some great role models in the bad ass lady coaches at Trident who amaze me with their muscles every time I go! (Here’s to you Karen & Melanie — my morning ladies!)
Perfect 10: Bootcamp’s Summer Program Kicks off on June 18
Spring has sprung and summer is right around the corner. Just in time for swimsuit season, Bootcamp By Trident is proud to announce its newest program, Perfect 10 that is kicking offonJune 18!
Designed especially forladies, we’ll be getting to work, booty camp style for 10weeks, at 10am on Tuesday and Thursday.
Boot camp uses the same intensity and training methodology of CrossFit (afterall, it works, so why re-invent the wheel?) but with an increased focus on conditioning. It’s a perfect match for the ladies who are intrigued by CrossFit and the results it achieves, but may be a little reluctant to sign up for dedicated heavy lifting. The bootcamp style of training combines full body conditioning, dumbbells, kettlebells and anything else we can find to lose weight, lean out and tone up for the summer!
Spread the Perfect 10 word! Get your friends, wives, girlfriends and co-workers on the inside for this awesome opportunity to get in shape for ALL fitness levels.
Come ask Coach Chad or Coach Lindsay if you have questions or know of any ladies who may want to get in the best beach body shape of their lives!
To SIGN UP email firstname.lastname@example.org or call 202-494-7910. Enrollment is ongoing so you will be able to join even if you miss the June 18th start date!
Three years ago today I hopped through the bay doors of Trident for the Opening WOD. I was greeted by Andrea and Chriss who had coached me at the box where I had previously WOD’d. Being the introvert I am, they were the only 2 people I had connected with during my time at the other box. It had been over 9 months since I had seen either of them, but they both greeted me by my first name like no time had passed. The WOD kicked my butt and I ran out of there heads down (INTROVERT), but I recognized how the people were different, the coaches were different, the community was different. That Monday I was back for their first official WOD and I have not looked back since.
In the three years that Trident has been open I have seen the community grow, fostered by the vibrant personalities of Andrea and Chriss. I have seen athletes flourish into amazing coaches, self-admitted non-athletes become strong athletes, strong athletes become stronger and strong athletes become competitors.
I personally have grown immensely since that day three years ago. From “just a runner” to an athlete that can recognize my own strength. An introvert that can now make connections (it’s still a work in progress, but SO much better than before!). An athlete to a coach who strives to help others around me.
Yes this is my own personal journey, but I know you each have your own. So on this great day send a shout out to the wonderful founders of this great community, to the coach that pushed you to achieve what you thought you couldn’t or to the athlete beside you that didn’t let you quit. I would not be who I am today without their friendship, leadership and faith in me. Thank you Andrea and Chriss for being such amazing people! I strive to be like you two every day.
Next time you see them give them a high five and chest bump!