Partner Chipper for time:

50 Wall Balls total (partner rests in bottom of squat)

100 double unders total (partner rests in plank position)

50 air squats total (partner rests in hollow rock)

100 ab mat sit ups total (partner rests in superman)

50 ring row total (partner rests in bar hang)

Cash out:  partners run together 400 m or  row together 500 m

High fives and fist bumps!!!  Crossfit Open is almost here!!!


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Warming up for the first WOD of the 2013 CrossFit Open.

Did you know that last year we had the second largest team IN THE WORLD? We came second only to CrossFit NYC… impressive for Trident’s second year registered as a team!

You may not have any strong feelings about the Open or why you should participate but I do, so bear with me as I step on to my soapbox!

Last year I could not quite put it into words why the Open meant so much to me, but after my first full year as a coach at Trident, I have come to realize why it does… I have Trident Pride! I am honored and proud to be part to be part of this great community of athletes. I learn something new EVERYDAY I am at Trident. I am thrilled to be able to pass on my lessons learned to the rest of the Trident community and am thrilled when I see you all pass on that knowledge to the next generation of athletes.  I have Trident Pride and want everyone to feel that pride and be proud of what we are doing here at Trident.

For me the easiest way to pass on that sense of pride to the athletes is through The CrossFit Open. Not everyone comes to Trident for the sense of community. Not everyone that CrossFits knows that with their membership comes a community that will support them. The Open is a way for them to bond and cultivate a community of their own within our over 600 members.

There are many reasons that Trident CrossFit stands out among the 20+ boxes in the area: the amazing coaches, the ginormous box, the awesome programming, the up to date equipment, the strong athletes, the community…  We come together in times of hardship, celebration and in remembrance.  Let’s honor what we have built at Trident by reaching out to those at Trident that may not realize the community they have backing them, let’s bring them into the fold, into the community that has enveloped us and enriched our lives.

I would hope that Trident has touched all of you in some way, good touch never bad touch! So reach deep and figure out why you are at Trident, what it has done for you and what you want to pass to the rest of our community that may not have been touched.


crossfit-open-2014

Get your game face on!

It’s that time of year again where if you are part of the CrossFit community there is a buzz in the air—it’s the Games Season, baby!

For those new to CrossFit you may be asking yourself what is “The Open” and why do I care?  The Open is the first step in the annual CrossFit Games and to finding the fittest man and woman on earth. But more importantly, the Open is a chance to bond with your Trident community and cheer on your friends.

There are 5 workouts starting on Feb 27 and ending on March 31. Workouts are released Thursday and need to be completed and entered online by the following Monday. At Trident, we’ll be doing the Open workouts as our regular WOD during all class times Friday, with opportunities to make up the workout over the weekend and on Mondays.

Everyone has different reasons why they CrossFit. For some it’s a requirement for their job so they survive, for others it’s a way to survive all the things life throws at us; be it a stressful schedule, screaming toddler, hoisting 5 gallons of water up to the water cooler, or lifting your couch up to vacuum all the potato chips hidden underneath. Recovery, survival or just plain vanity (hey, we all want to fit into our clothes), we all have our reasons we come back day after day to lift heavy things.

I like what the Open stands for, an all-inclusive way to participate. Last year, almost 140,000 athletes competed in the Open, and we had 250 Trident athletes participate. It’s more about the community and pushing yourself a little harder than you thought you could.

My goal is to do better than last year, to see if my technique has improved, if I have improved. The first year I signed up for the Open we did a WOD with snatches… I was not able to get the weight up over my head and committed to work on this weakness. The second year, I was able to easily move the RX weight but not for the full 30 reps the WOD called for. This past year I have been practicing my technique and working on my strength and can’t wait to see how I have improved! Without realizing it, the Open has become my own personal baseline and check-in with my goals each year.

Everyone contributes to Team Trident whether you know it or not. Your enthusiasm and spirit motivates! So, get your game face ready and sign up to be a part of Team Trident!

Register for The Open here!