Vic_shirtless

Strength meets classy.

Vic is going back to the games!

Have you met Vic Hoyos? He is loud, always has a huge smile on his face and has a very distinct New York accent. He is the first to extend his hand and welcome you; he is that guy who is sprinting by everyone, moving more than anyone and doing it faster. He is also that guy who will come back and cheer you on until you finish.

For the second year in a row, our very own Trident’er Victor Hoyos has qualified for the masters division of the CrossFit games. Vic started CrossFitting in a tree house in his backyard. Yes, really.

As a newly retired 28-year member of the United States Army Special Forces and someone who still travels far and wide for extensive periods of time, you work out where and how you can. Garbage cans for box jumps, swimming with piranhas, overhead squat a friend… why not… Adapting to change it’s what Vic does. Above everything, he does not complain, he just does it.  And he does it with amazing grace and a lot of biofreeze. Vic embodies the spirit and definition of CrossFit.

As one of the coaches for Trident’s SealFit program, you often see Vic working out with the young kids who aspire to be like him. Vic is usually leading the pack by a few rounds, cheering them on to keep moving and finish.

Vic_Games2012

Vic’s strength and endurance is nothing compared to his heart. A humble warrior all of his life, the quiet and often silent acknowledgement of the Masters Athletes at The CrossFit Games suits him just fine.  For those of us rapidly approaching the Masters age category, we understand that old dudes don’t sell t-shirts.  While the CrossFit grey hairs will not be making an appearance on a poster or billboard near you, they are a tremendous inspiration and source of support for all of us.

You will often find Vic planning his next big endurance event, benefiting the Eagle Fund. His past few events have truly been epic, organizing 100 people to row from midnight to 8am, biking from DC to NY, rowing around the Hudson. Vic’s infectious enthusiasm and personality will convince you that anything is possible. Next thing you know you will be on a bike pedaling from DC to Boston with Vic behind you yelling at you to keep going!

So when July 23 rolls around and you think the Games don’t start until July 26, think again. The Masters competition begins on Tuesday July 23 and ends July 25. So don’t forget to cheer on Vic from wherever you may be. He would do the same for you!

Vic_Treehouse

Vic’s Treehouse

 


This post is from Trident athlete Caitlin Parke. You can read more about her at her blog, Crossroads of the Heart.

caitlin

The author setting a new record for herself on the snatch during the The Open earlier this year.

Upon joining a CrossFit gym, new members quickly realize that something different is going on here.  Beyond learning foreign fitness movements and namesakes like WOD, Pukie the Clown and what-the-heck-is Rhabdomyalgia, newbies begin to understand what it means to be included in the CrossFit community.

For me personally, I think it revolves around the following statement.

CrossFitters are heavily invested in not only their own successes, but fellow CrossFitters’ goals as well. 

We want to see each other achieve PRs, get a muscle up for the first time or perform a burpee without a box.  This is the nature of CrossFitters’ minds and attitudes.

It is no surprise that CrossFitters are also successful in other areas of life.  Within Trident alone, we have military personnel, non-profit managers, parents, entrepreneurs, teachers, etc.  Our community is full of the most hard working, determined and motivated people you will ever gosh darn meet.

To achieve success, however, we must first establish what success is for each of us, which to most people includes establishing goals.  Within the CrossFit community, this creates an entirely new beast altogether.

What exactly is a CrossFit goal?

Is it a PR in a specific movement?

Is it a specific movement at a certain number of reps?

Is it showing up each day?

Seriously.

I am going to, of course, give you the PC answer. It is all of these things and more.

The most important factor to understand is the importance of creating goals.  As we progress through our CrossFit career, goals are the one thing that will stick with us through the ups and the downs.  They’ll push us forward as we struggle through the hard days and they’ll celebrate with us as we draw a line through them.  Of course, there are always the elusive ones that will tantalize us throughout our entire lifetime, forever reminding us to keep dreaming big.

This is why it’s so important to have a variety of CrossFit goals on your list, both the manageable ones and the big hairy audacious goals (BHAG) that just make you smile. That includes the tangible PR numbers and the ones full of intangible fuzziness.

Unfortunately, we must all come up with these goals on our own.  This is why I decided to design a framework that will help you start thinking about how to create or modify your own personal CrossFit goals.

If Greg Glassman steals this un-copyrighted piece of property, someone please buy me a beer. 😉

 

The 5 Elements of Crossfit Goals

1. Lifts

Movements include:
-Front Squat-Shoulder Press
-Snatch-Thruster
-Cleans-Deadlift
-Jerk-Bench Press
-Back Squat-Overhead Squat
-Push Press
Types of Goals include:
-PRs-Number of consecutive reps at specific weight

2. Bodyweight

Movements include:
-Pull Up-TTB
-Muscle Up-Ring Dips
-HSPU
Types of Goals include:
-Number of consecutive reps-Progression (ex. 1ab mat HSPU to 1RX HSPU)

3. Skills

Movements include:
-800m Run-Wall Balls
-500m Row-KB Swings
-Double Unders-Box Jumps
-Rope Climbs
Types of Goals include:
-Sub XMin Time-Number of consecutive reps
-Progression (ex. 10 box jumps to 10 bounding)

4. Competition (optional)

Ex. Compete at a scaled competition by January 2014 Ex. Qualify for Regionals by 2015

5. Intangible

Ex. Leave my ego at the doorEx. Be happy with the outcome of the WOD no matter whatEx. Go big or go home!

 

Here are some things to think about when creating your goals:

  • Your list should, ideally, include goals for each of these categories (competition is totally optional).
  • Be S.M.A.R.T!  (Specific, Measurable, Attainable, Relevant, Time-Bound)  I usually create my goals with a target of a specific month, year.  For example, a 220 lbs. 1RM Deadlift by December 2013.
  • That being said, yes, you should create attainable goals, but also include the big hairy audacious ones.  Hey, I might never make it to Regionals and, honestly, that whole muscle up one is really eluding me too, but it’s always fun to dream big.  Goals are not supposed to get you down because you haven’t accomplished one. They’re supposed to keep you inspired and engaged in what you’re doing.  Lifetime commitments to CrossFit/working out/life in general require us to think about them!

Things to think about when going after your goals:

  • We all have our good and bad days, but when you’re really feeling it, go HARD after your goal!!  I’ve seen people accomplish some miraculous feats within Trident’s walls.  You can do it!
  • Support others goals and talk about them!  This is what CrossFitting is all about.
  • Have fun!

Let’s get inspirational and share our goals/feedback in the comments!  What’s one that you have for this year?  Do you think this is a good starting off point to start thinking about goals or do you use a different method?

Caitlin has been a member of Trident CrossFit since April 2011 after her friend lost more than 100 pounds CrossFitting and following the paleo diet.  She was hooked after her first kettlebell swing.  When she’s not sweating on Trident’s floors, she blogs over at www.crossroadsoftheheart.com.  Stop by and visit some time! 


This blogpost was originally posted by Trident athlete Ericka Andersen on her site sweetlifeericka.com.

So it was a packed weekend for me. I came home from NYC on Saturday and then got to go to the Crossfit Mid-Atlantic Regionals on Sunday!

I met first place finisher Christie Phillips at Reebok Headquarters last year. She is very sweet!

Chriss and Andrea — the owners of my box, Trident Crossfit, basically organize the entire event and I was able to snag an entry — woo hoo! This was my first crossfit competition to watch in person and I was excited to be right next to the action!

I drove out to the event, which was in Landover, MD about 25 minutes away with Amy — who has recently jumped into the sport hardcore. She had already been on Friday but was ready to go again and I was glad to have a friend to go with.

When I arrived, I saw a ton of Trident folks hanging out and watching. I haven’t really seen many folks outside normal class time so it was nice to be social in a less structured setting. Got a shot of some of us:

All the heats I watched consisted of this WOD:

4 Rounds of:
 
3 rope climbs
5 squat cleans

I’m not sure what the weights were unfortunately but obviously, they were not light!

The fastest dude completed this in about 4 minutes, which is absolute insanity to me. I can’t remember the fastest girl but it must have been under close to 5 minutes.

I was just staring in awe at all the amazing, strong bodies present at the competition. I found myself wondering — what do their daily diets consist of? How much training do they do? I was mostly focused on the women, obviously, since they are kind of…my idols 🙂

Unlike any other sport (besides gymnastics), I could watch crossfit competitions for hours. You are just in the moment with them as they squat, run, jump and feel the burn. Watching these peeps push themselves up from their squats was excruciating and empowering!

And these competitors can climb the ropes like a champ. They were like fast monkeys just up and down, up and down. I recently made it up the rope all the way for the first time…so watching them complete rounds and rounds of it was humbling.

This girl had a knee brace on and still rocked it:

After watching the competition for a bit and snapping photos, I ran into Andrea (Trident owner), who asked if I could help out because they were missing some volunteers. I was more than happy to oblige and got a spot in the media tent! Plus, I got a free Games t-shirt — worth it 🙂

This pic looks a little funny because it’s from Instagram:

My friend, neighbor and crossfit buddy Rachel!

I got to stand by the announcers and it gave me a prime spot for watching the competition as well. Loved it! These girls were SO impressive — and this is only regionals. I can’t wait till I’m in California watching the final Games.

HOLD UP: BIG ANNOUNCEMENT

Oh — did I tell you yet? I’m going to the Crossfit Games!! Reebok selected me as a blogger so I’m heading there next month with them and I couldn’t be more excited! I’ll be going with AnneTina and Gina — woo hoo!

Obviously, this chick is a badass…like pretty much everyone else competing but I loved that I was close enough to take shots like this from the media tent. Here are a couple more:

Each competitor had their own personal judge to make sure they did every move right — lest they heard the dreaded “NO REP!” I heard several of those throughout the day and cringed every time for the person that got them. It takes a lot of energy and to no rep is a huge no-no for placing in the competition:

Let’s be honest: This girl has an fantastical booty.

I caught this couple kissing after their team won a heat. I later found out that they were a married couple on the same team — which ended up placing 3rd and earning a place at the Games:

After it was all said and done, it was time to hand out awards. I loved watching the winners come out, receive their medals and stand on their platforms. Liked this shot I took of the winning team rejoicing in their victory:

Winners:

Top 3 Guys: 

Needless to say, I had a great time! I only wish I could have been there more than just Sunday. However, I’ll have plenty of Crossfit fun in California. I actually have a few other tidbits to share with you about the day but have another post in mind for that.

I was raring to get to Crossfit this morning and be fierce after watching all that competition. I’ll never be a competitor but…I know I’m getting stronger. I’m lifting more on bench press these days, doing real push ups more often and just going up in weight a litttttle bit everywhere. Yay!

Like most crossfitters, I hate when I hear girls say they don’t want to do it because they don’t want their arms to get big. I’m seriously just like…bring it. Bring the muscle, bring the arms. I kind of loathe the “strong is the new skinny” phrase but at same time, I can appreciate it. I’d rather be strong than skinny — whereas in the past, it was the opposite. Hooray for body image freedom 🙂


Strength: Deadlifts-8@70%, 8@75%, 6@85%
Then

Every 30 Seconds on the 30 Seconds for 10 minutes of:
5 Deadlifts (185/135)
10 Burpees

*Athletes will alternate back and forth from Deadlifts to Burpees. They will have 30 seconds to perform 5 deadlifts. The remaining time is their rest. They then will have 30 seconds to perform 10 burpees and the remaining time is their rest. They will continue to go back and forth until the 10 minutes is up.


Strength: Strict Press- 8@70%, 8@75%, 6@85%

                                                Then

Teams of 2

4 Min Amrap of:

10 Overhead Squats/Front Plank

1 min rest

4 Min Amrap of:

10 Weighted Abmat/Squat Hold

1 min rest

4 Min Amrap of:

10 Jumping Squats/6 Inch leg lift holds


Every Minute On The Minute for 8 minutes of:

                                1 Squat Clean and 3 Front Squats @ Aprox. 75%-85% of 1RM

3 Minute Rest

 

                Then:

                                12 Min AMRAP of:

8 Wallballs

200 meter run

2 Turkish Get Ups (Each Arm)

100 meter run


Hero WOD day:  Athletes will pick one of the following hero WODs to do. 

A– “Hansen”                                                                                    B—“Roy”

>5 Rounds of:                                                                                       5 Rounds of:

30 KB Swings                                                                                      15 Deadlifts

30 Burpees                                                                                         20 Box Jumps

30 Abmat                                                                                             25 Pull-Ups