christyphillips

Christy Phillips at the 2014 Mid-Atlantic Regionals.

By Ericka Andersen

During CrossFit Regionals this year, the CrossFit Games website live-streamed every regional in real-time. The site was extremely well-organized and included easy, tabbed files so viewers could switch back and forth to watch any regional as it was happening.

While some favorites – like Sam Briggs and Lindsay Valenzuela – didn’t make it out of Regionals this year, many did. Mid-Atantic athletes Gretchen Kittelberger, Christy Adkins, Ben Smith and Jordan Troyan are making a return to the Games in California this year.

If you missed any of Regionals, all videos for every region from every day of competition is archived here.

Thinking about going to the Games this year? Having gone in 2013, I can tell you it’s totally worth it. You’ve never been to a sporting event where the spectators are as toned and fit as the athletes until you’ve been to the CrossFit Games. You can buy tickets here.

Without further ado, here are the results for every Regional across the world:

Mid Atlantic

Women
1. Gretchen Kittelberger
2. Christy Adkins
3. Anna Tunnicliffe

Men
1. Ben Smith
2. Nate Schraeder
3. Jordan Troyan

Teams
1. CrossFit Explode
2. CrossFit Syndicate
3. Rising Orange

Africa

Women
1. Celestie Engelbrecht
2. Nicole Seymour
3. Anneke De Beer

Men
1. Quinton Z Van Rooyen
2. Andre Gadney
3. Richard Smith

Teams
1. CrossFit PBM
2. Double Platinum
3. Team RTF CrossFit

Central East

Women
1. Julie Fouche
2. Nicole Holcomb
3. Michelle Kinney

Men
1. Rich Froning
2. Scott Panchik
3. Will Moorad

Teams
1. CrossFit Conjugate Black
2. CrossFit NapTown Blue
3. CrossFit Maximus

NorthEast

Women
1. Dani Horan
2. Sheila Barden
3. Rachel Martinez

Men
1. Matthew Fraser
2. James Hobart
3. Craig Kenney

Teams
1. Team Dynamix Strength
2. CrossFit King of Island Park
3. CrossFit Virtuosity

Northern California

Women
1. Alessandra Pichelli
2. Chyna Cho
3. Margaux Alvarez

Men
1. Jason Khalipa
2. Neal Maddox
3. Marcus Filly

Teams
1. Rocklin CrossFit Honeybadgers
2. CrossFit 808
3. NorCal CrossFit

Southwest

Women
1. Amanda Goodman
2. Tiffany Hendrickson
3. Mandi Janowitz

Men
1. Tommy Hackenbruck
2. Chris Spealler
3. Patrick Burke

Teams
1. CrossFit The Club
2. Back Country Black
3. East Valley CrossFit

Asia

Women
1. Marlene Andersson
2. Candice Ford
3. Yuko Sakuyama

Men
1. Eric Carmody
2. Phil Hesketh
3. Michael Mogard

Teams
1. Shogun CrossFit
2. Inner Fight
3. CrossFit Asia

Australia

Women
1. Denae Brown
2. Kara Webb
3. Pip Malone

Men
1. Rob Forte
2. Brandon Swan
3. Khan Porter

Teams
1. CrossFit Athletic
2. CrossFit Active
3. Tropic Thunder

Canada East

Women
1. Camille Leblanc-Bazinet
2. Michele Letendre
3. Kristine Andali

Men
1. Albert-Dominic Larouche
2. Paul Tremblay
3. Alex Vigneault

Teams
1. Pro 1 Montreal
2. Physics CrossFit
3. Outlaw North

Canada West

Women
1. Emily Abbot
2. Emily Beers
3. Alex Parker

Men
1. Lucas Parker
2. Tyson Takasaki
3. Brent Fikowski

Teams
1. The CENTAURS
2. Team Taranis
3. CrossFit 604

Europe

Women
1. Annie Thorisdottir
2. Bjork Odinsdottir
3. Kristin Holte

Men
1. Jonne Koski
2. Lukas Högberg
3. Björgvin Karl Guðmundsson

Teams
1. CrossFit Sport
2. CrossFit Tegen
3. CrossFit Falun Måndagsklubben

Latin America

Women
1. Wanda Brenton
2. Yazmin Arroy Loaiza
3. Antonelli Nicole

Men
1. Emmanuel Maldonado
2. Conor Murphy
3. Mark Desin

Teams
1. BIGG FRIENDS
2. CrossFit SP Hulks team
3. CrossFit Revolver

North Central

Women
1. Alexandra LaChance
2. Elizabeth Akinwale
3. Kelley Jackson

Men
1. Kyle Kasperbauer
2. Jacob Heppner
3. Alex Nettey

Teams
1. Timberwolf CrossFIt
2. CrossFit Kilo
3. CrossFit GreenBay

NorthWest

Women
1. Emily Carothers
2. Regan Huckaby
3. Rory Zambard

Men
1. Cole Sager
2. Cody Anderson
3. Ben Stoneberg

Teams
1. CrossFit Marysville
2. CrossFit Fort Vancouver
3. Boise CrossFit

South Central

Women
1. Jenn Jones
2. Cassidy Lance
3. Amanda Schwartz

Men
1. Jordan Cook
2. Jeff Germond
3. Richard Bohlken

Teams
1. CrossFit Central Downtown Black
2. CrossFit Katy
3. Team Ballistic

SouthEast

Women
1. Emily Bridgers
2. Talayna Fortunato
3. Lauren Brooks

Men
1. Noah Ohlsen
2. Jeff Evans
3. Travis Mayer

Teams
1. Crossfit Adrenaline
2. CrossFit Atlanta
3. CrossFit HardCore

Southern California

Women
1. Valerie Voboril
2. Rebecca Voight
3. Lauren Fisher

Men
1. Kenneth Leverich
2. Josh Bridges
3. Dan Bailey

Teams
1. Invictus
2. Team CDR Redlands
3. Brick Nation

 


madonnaThat feeling in your lats and quads, that’s accomplishment; well that and the carnage of 14.5. Two days later, I can barely walk and my legs MIGHT have given out on me as I walked up the stairs to my office… I might have gone splat on the stairs…

Who is glad that the open is over? This gal is! It has been a roller coaster ride of muscle pains, demoralizing and remoralizing (it’s a word now) emotions, sucking air (followed by wine to forget the muscle pain) and thinking I could have done 1 more rep.

The breakdown by numbers…

205: Number of athletes registered for Team Trident

50: Team Trident’s place out of 330 teams in the Mid-Atlantic region

502: Team Trident’s place out of 4237 teams worldwide

1: One team, One community, One Team Trident

Be proud and give yourself a pat on your backs for being awesome then go hunt down the following people and give them a booty bump for contributing to the team score:

  • Katie Wasalaski
  • Jennie Cooper
  • Jill Forbes
  • Luc Tripp
  • Lindsay Williamson
  • Chriss Smith
  • Brandon Maupin
  • Will Brody
  • Alex Johnson
  • Karen Angeles
  • Maron Kim
  • Nick Libert
  • Katie Beal

14.1 was doable, as our alumni blue shirt Matt Kirkpatrick would say, “In fact, I haven’t seen anything that doable since myself in the mirror this morning.” We came out of that one with whip marks, our first consecutive double under or even our first double under!

The announcement of 14.2 sent most of us ladies on the hunt for a sports bra that resembled Madonna’s cone bra and hoping for her ripped arms to get boobs to bar. Most people were in an outrage thinking how dare Castro program chest to bar so soon in the open, does he want to weed everyone out? Of course not!! By definition, CrossFit is CONSTANTLY VARIED, just like life, you never know what is going to come next and it certainly does not come in a certain order weeding out people out at the end. Expect the unexpected.

14.3 compared to 14.2 was a breeze. WHEW! Some of us pulled a weight off the ground we never thought possible! It gave me the redemption I needed to feel good about the Open. Then came 14.4 and like a roller-coaster the 50 toes to bar made me want to crawl under a rock with my lady like calluses. Who else wished there were 50 cleans and 30 toes to bar?

14.5 has left us wrecked. I really did fall walking up the stairs to my office. My legs just could not take it… It was a good feeling to know I worked hard to finish, but not a good feeling to be face first on the stairs while people walked over me.

Overall, it has been a VERY eye opening OPEN. Lots of weaknesses have been exposed and so have lots of strengths. Take note of what you want to work on and write it up on the Trident board; hold yourself accountable!  Even if you did not sign up for the Open or log your scores online, keep track of your scores somewhere and use it as a baseline. I will guarantee you will see one of these WODs programmed at Trident or even during another Open.

Now raise your right hand, high up to the sky! Bend at the elbow so that your hand is behind your back. Now go ahead and give yourself a pat on the back because you survived a brutal Open! BOOM!!


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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!


Andrea with her coach, Cara Heads Slaughter.

Andrea with her coach, Cara Heads Slaughter.

USA Weightlifting is the official governing body for the sport of Olympic Weightlifting under the US Olympic Committee. Come learn from the best, Coach Michael McKenna and Coach Cara Heads Slaughter, to be the best! The course includes theoretical classroom, and practical hands-on portions including technical progressions of the Snatch and Clean & Jerk. Course duration is over one weekend (March 8-9) and lasts approximately 13-14 hours with up to 9 hours being practical and 4-5 hours lecture based.

This course is suitable for Strength & Conditioning/Sports Performance coaches, Health & Fitness professionals and beginning level competitive Weightlifting Coaches.

Register here for the USAW Level 1 Sports Performance Coaching Course.


Originally written by Trident athlete Ericka Andersen on her blog The Sweet Life.

This weekend I had the chance to volunteer at DC SuperFit — a competition hosted at my own box, Trident CrossFit. I was excited to volunteer and be a part of the competition even though I wouldn’t actually be competing myself.

I arrived at 7am to help with check-in and other activities. I got my own volunteer shirt and was ready to roll. The fun part of check-in was hearing all the team names. A few favorites:

  • A Jerk and a Snatch
  • Beast Mode: On
  • Big Booty Judys
  • WODKillaz 
  • Blonde-acious
  • Will Lift for Bacon (something like that)

There were a ton of really funny ones that I can’t remember but I loved making people have to say their team names, ha ha.

Just signing people in, I was in awe of those that compete. Anyone could sign up for this competition and they had Rx and Scaled versions of Male/Male, Male/Female, Female/Female.

One thing I love about these competitions are all the strength inspired clothing, socks, and of course, tattoos. Tats are big time in CF and it made me seriously crave another one!

Best socks ever? Batman with capes!

My friend Amy was there volunteering as a judge — which I was too scared to do! I didn’t want to judge because I’m too afraid of someone getting mad at me calling a “no rep!” Silly but I’ve also never done it so maybe another time 🙂

I also ran into my blog friend, Stephanie (check out her great CF blog, Strong Figure)who I met at CrossFit Regionals earlier this year. I had no idea she was competing but I was excited to know someone in on the real action.

Of course lots of Trident folks were also competing. I tried to get a few extra pics to represent! I strolled around snapping photos for about 5 hours — it was hard to narrow these down actually. But Trident was packed with excitement and I was having a blast.

Here’s how the scene was (from my Instagram video):

Some Trident peeps:

Since the competition literally lasts all day, people camp out and tailgate just like a football game. There were tents, vans, coolers — I loved it. I only wish I had my own people to hang with but I didn’t know anyone doing that!

There were plenty of kids running around in mini-CF shirts and I saw lots of moms and dads participating in the competition.

I can’t imagine how intimidating it would be to be in such a confined space performing in front of everyone. Would it be easier or harder to get all the way down in that squat and come back up? Would the thought of humiliation be a great motivator than when you are by yourself? I’m not sure but I have a feeling it wouldn’t be for me. I guess I’ll never know unless I try though… 🙂One more video for you: 

That being said, it was great to see people of all shapes, sizes and ages competing in SuperFit. As usual, there was camaraderie and positivity in the atmosphere. It’s nice to win but CrossFit on a smaller scale is often more about team work and a shared love of something like this.

I wish I could have stayed all day to watch but I couldn’t so I got what I could. It really just made me want to come do some CrossFit and lift some heavy things. Of course, I can’t do that right now no matter how much I want to. This back has to recover and there’s no speeding it up. More updates on recovery later this week.

As always, I have to give a big shout out to Chriss and Andrea (Trident owners) for always bringing the energy and leadership it takes to make these things work. They truly love the gym and always make everyone feel welcome — knowing names and catering to people specifically. Anywhere I’ve gone in the CF world, people always know these two and Trident — and have amazing things to say. I’m so lucky Trident happened to be the box closest to my home when I started doing CrossFit.


This blog post was originally posted by Trident athlete Ericka Andersen on her site sweetlifeericka.com. She’ll be attending the upcoming CrossFit games and blogging about her experience.

Yours truly — I’m getting muscle finally!

A few weeks ago at the Crossfit Games regionalsI caught myself almost tearing up. What?! I was watching people dart up ropes, grunt and lift and sweat and curse. I was screaming for them to keep on keepin’ on! I was living through the power in their legs and the determination in their minds.

It was — and always is — inspiring. Crossfit is known not for just what the first place finishers do — but what they do for the last place finishers. It’s part of what makes us us.

Found this pic on another crossfit blogger’s site — from the Games last year:

At every competition, you will see the winners, the teammates, the judges, the crowds, huddled around those in last place cheering them on like they are about the win the gold in the Olympics.

For the competitor, you might think it’s embarrassing or overwhelming, but most people find it — beautiful. No one is going to feel awesome about coming in last place but there’s something about feeling like people care that you finish that matters.

I have never competed so I can’t say for sure but…I know how it feels to fail or to come in very far behind. And I know how it feels when someone puts their arm around your shoulder and tells you how hard you worked, how great it is you had the courage to try and how that matters more than anything.

When someone puts their HEART into something, you see it, you feel it. Sometimes, crossfit WODs are only 5 minutes. Sometimes, that 5 minutes takes every bit of heart that you have. Sometimes you feel like you can’t but you tell that voice in your head to shut up and do it anyway. Sometimes one more squat feels impossible but you reach in and grab it anyway.

There’s something about laboring with someone in spirit on their last reps, in last place. It’s a human connection that you can’t get any other way. When they get a “no rep” after going all the down into the squat, it’s anguishing. But when they stand up their second try even stronger, it’s exhilirating. Then, you know you can do anything — even if you haven’t done anything at all.

That’s why the last rep from the last man makes you cry.


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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!

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Vic’s Treehouse

 


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 🙂


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



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

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One victory at a time.

To those who got 95 or 135 lbs over your head for the first time or touched your toes to the bar for the first time… BOOM!!! Now you have to do it every time we have it programmed into a WOD! We knew you had it in you, so huge high fives!! You know who you are and so do we, no sandbagging.

Sandy

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13-3-raffle-winners

Paging Patricia Gibson, Adam Hudson and Pauline Khamo – please pick up your swag at Trident for battling through 13.3!

Sorry for not posting this sooner, but we wanted to make sure the winners knew they won. Send us an email at staff@tridentcrossfitva.com to claim your prizes.

We’ll have the 13.4 raffle winners posted shortly.

Keep up the hard work Team Trident.


Let's not do these again for awhile. (Photo from CrossFit Brier Creek)

Let’s not do these again for awhile. (Photo from CrossFit Brier Creek)

Doing 150 of anything is a daunting task, but then follow that up with 90 double unders and 30 muscle ups, then tie a ribbon on that and make it a 12 minute AMRAP! Welcome back 12.4, I did not miss you.

Big huge congratulations to all that came in and attempted 13.3. The first time Trident posted Karen (150 wall balls for time) as the WOD, I tucked my tail between my legs and called it a rest day. Last year when 12.4 posted this ditty of an AMRAP, I hardened my chassis, came in and took my punishment for skipping Karen the year before. I didn’t finish the wall balls in the 12 minutes allotted, so when we did this WOD again a few months later I was excited to redeem myself! I was able to make it through and complete 69 double unders, redemption felt good! This round my Karen time was a minute slower and I was only able to get through 7 double unders, I can’t wait for this to come around again so I can redeem myself (again)!

Getting over your fear of what is on the board is a huge feat; it’s also the first step in conquering it! So to all of you that saw the 150 wall balls and scoffed and still came in, give yourself a pat on the back and a some icy hot for your legs!

13.3 sure was a doozy, I can’t wait to see what 13.4 brings!

High Fives!

Sandy

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