Trident will honor the memory of SO1 (SEAL) Blake Marston on Saturday, Feb. 21. He was a native of New Hampshire, a loving son, brother, boyfriend and a Great American. He will be dearly missed at Trident, but not forgotten.
Want to improve your olympic lifting technique and get stronger in the clean, jerk and snatch this Spring? The next Olympic Lifting cycle with Coach Rick will kick off Thursday, February 19th and classes will be held Thursdays at 7:30pm and Saturdays at 11:00am for the length of the three-month cycle. The cost for the class is $120 for the entire three month cycle. Please click here to register.
Looking for something more than a one-day endurance seminar? You’re in luck. The next CF Endurance intensive kicks off Tuesday, June 17. The course runs 8 weeks on Tuesday nights at 6:30pm and is open to athletes of all levels.
Em Porterfield and her assistant coaches will work with you to set personal goals, whether it’s to improve your 400m time for regular CF WODS or better your Ultramarathon time.
CF Endurance will improve any athlete’s fitness and endurance sport potential by eliminating unnecessary volume in training while increasing intensity and using propertechnique. Coach Em integrates the Endurance program with Trident’s daily workouts, so you won’t miss out on regularly scheduled programing.
Program will include: -8 CrossFit endurance classes- Tuesday evenings at 6:30pm -Weekly sports-specific endurance programming -Additional weekend running meet ups/field trips on Sundays
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!
Kind of. So — pause in our regular coverage today to spotlight a really cool event I got to participate in yesterday. Christmas Abbott is as cute and muscularly compact as she looks — but also super sweet.
Not only is she a great Crossfit competitor, but she also works on a NASCAR pit crew, changing tires in the heat of the moment — fast.
Reebok set us up with our own personal training session with Christmas — very cool. She showed us how you sit and then how you use the gun to screw up off the screws really fast. The point, of course, is to lose as few seconds as possible for the cars on the track.
We were at the Crossfit Games so we couldn’t NOT include a WOD with this thing, right? So Christmas turned it into one. Here’s how it went:
5 tire flip jump throughs
1 more burpee
Change the tire
It was pretty cool. We put on knee pads, ear plugs and plastic glasses for protection. I was up against Tina for time. I was nervous because there was a crowd watching and I was afraid I wouldn’t be able to pull the lug nuts off.
I also got the chance to do a short interview with Christmas after the workout. I find it so interesting to know how really fit people like her fuel their bodies. Sometimes I wish I could just watch and see how much and of what they really do eat. Super enlightening. Here’s the interview video:
Christmas and a friend showed us what we’d be doing. A little intimidating but they made it look fun and obviously, I had to try it!
Here we go…Burpees:
And it’s OFF:
With the whole Reebok media crew:
By the time we were finished there was a line winding around the area for photo ops with Christmas. She’s got an awesome personality and it’s clear this is her jam. I’m not sure why she was not competing in the Games this year but obviously she has a rockin’ bod and she can pump some serious Crossfit iron.
Thanks to Reebok for hooking us up with this cool opportunity. I definitely never thought I would drill lug nuts off the side of a real live NASCAR!
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’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!
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 Anne, Tina 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:
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 🙂
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!
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.
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!
For those of you who haven’t seen the banner hanging up inside Trident, Andrea is a champion.
She won the women’s masters weightlifting championship on Friday, March 8th, She competed in the 40-45 age group at the 58 kg weight class.
Next time you see her, tell her congrats and give her a big hug or high five.
“Set Goals- Work Hard”
If you’ve never been to a weightlifting event, you would have been in the same boat as us… the energy and excitement (on the platform that is) was infectious and nerve racking to say the least. It’s like being on a roller coaster of adrenaline and quaaludes every 22 seconds; athletes lathered in chalk and singlets jockey for position on the warm up platforms side by side, anxiously waiting their turn to be called upstairs to the main stage for three attempts at the Snatch and Clean & Jerk.
My main job was watching the leader board, which tells the athlete how much time they have before they are expected to be on the platform and “go get some.” The problem lies in the numbers, each competitor picks a weight with which they want to start and then they get two opportunities to change weight for the opener and remaining two lifts. Since weight never comes off the bar, as each competitor adjusts their weights the leader board changes rapidly, and at any given moment you may have between 1-16 minutes to be, as we say, “100% physical and 100% mental.”
Warm up. Sit down. Warm up. Sit down. Wait! You’re up next! Sprint up the stairs, chalk up and lift. One attempt – no mistakes, unless of course you want to psych your opponents out and up your weights at the last moment and make them go first, which is exactly what Andrea did. I love psychological warfare.
Andrea and her coach, Cara Heads-Slaughter.
As the reigning champion watched Andrea warm up, like a bad poker player her face betrayed her emotions, “damn who the hell is this chick. ” As Andrea’s warm up weight got closer to the current champions opener her face started to change. Andrea’s coach, Cara Heads-Slaughter, tells her to put more weight on the warm up bar (80% of Andreas 1rm) trying to calm her nerves, promote confidence, and psychologically destroy the current champ. As Andrea moves the bar flawlessly (as we have all seen), the champs face changes. Nervous, her coach and her confer and up the anti, raising their opening weights.
The champ is on the warm up platform and cleans… and we all cringe. She is way on her toes, knees too far forward, chest out of position and way out in the frontal plane, (don’t forget we are CrossFit coaches), but damn she is kinda strong. I see her wince and know she is worried. Andrea, you’re up on the main platform! The bar is loaded to 60kg and BOOM!! “Wow that was fast I thought,” now the current champ goes, boom (small boom) and to make a long story short it’s now the last lift for both of the girls in the 40-45 year-old 58KG class.
I never knew how the games of weight was played but there is a whole lot of math going on in Cara’s head. Calculating body weight, 1 rep maxes, and adrenaline, she determines we are winning by 1kg, but Andrea has to declare her next weight first, which gives her opponent the opportunity to up her weights and win the whole enchilada. We attempt to declare 66Kg, but we (see: I) don’t get the declaration into the judges on time and the bar is loaded to 65Kg. After the confusion is settled Andrea has 20 seconds to get the bar off the ground or it’s counted as a miss.
Andrea graciously steps up to the bar (well, hectically/graciously) with time ticking off the clock like a time bomb in my head… and cleans the weight. BOOM!! Put it in the books baby! The bar went up so fast it looks like it barely weighs 30Kg, but if you’ve never seen Andrea mad, it ain’t pleasant, cause apparently I’m a moron and didn’t announce the declaration on time. I’m pretty sure I’m also responsible for the black plague and sinking of the Titanic because if the reigning champ cleans 65KG successfully, Andrea loses. I’m not saying that driving her home for four hours without a gold medal because of a clerical error is going to be romantic, “but Lucy, you got some ‘splainin to do!”
Needless to say it was a pleasant drive, we mostly talked about how as adults, we forget to set goals and we forget that we need to continue to strive for new challenges. My wife set a huge goal for herself, worked hard at it, and saw it come to fruition. I couldn’t be more proud.
I love you Andrea.
Special Shout out to Laura Simms, Rick Bucinell and yours truly
The box is the same, the coaches are the same and the athletes are the same; but this time it’s The Open WOD and suddenly the atmosphere has changed and the energy is different. If you have never been at Trident during an Open WOD come out on a Thursday and witness this awe-inspiring spectacle. If you have not signed up for The Open then it is too late to be part of the “official” team, but don’t fret you can still be part of the Team Trident in other ways. I challenge you to still attempt The Open WOD (even if you didn’t register for the team), to stay around and cheer for your fellow Tridenter’s and just be a part of this great experience.
This past Thursday when we did the first Open WOD our box transformed to a breeding ground of competitors; against your buddy next to you, a person in a different region or gym or even a competitor to yourself. I am enormously proud of everyone that has signed up and competed to help represent Team Trident and is putting there all into each Open WOD, putting themselves on the path of finding their weaknesses and strengths, and helping to bond this extraordinary community. I am also extremely honored and privileged to be a part of this community; learning from each and every one of you, not just the ones that signed up for the Open, but all of you! I learn something new every day I am in the gym, as an athlete and intern, I am very humbled from every lesson I get and am grateful for this amazing group of athletes I get the privilege to be around.
The coaches saw some amazing feats during 13.1, from Caitlin snatching what has got to be more than half her body weight 4 times, to Janna getting her first ever burpee and then doing it 32 more times, to watching each athlete struggle but never give up!
The push to sign up for The Open was not meant to put pressure on you or put you in the “uncool” box, you all are AWESOME just because you are on the path of becoming stronger. The push to sign up for The Open was to help you try something different and be part of an event that only happens once a year. I am still at a loss of words on how to describe this phenomenon, so come on out to Trident on a Thursday and just watch and eventually drink the kool-aid and end up screaming in a face you have never seen before to do one more rep. I guarantee that athlete will approach you after, not to punch you in the face but to thank you for pushing them!
Over 246 from our community rallied together to form Team Trident, making us the second largest team in the world! GO TEAM TRIDENT! As promised the raffle winners will be drawn Wednesday night at the gym and announced on FaceBook and here on the blog.
I know I speak for myself and every Trident coach when I say we could not be prouder! You all are amazing and an inspiration to everyone around you. As Chriss and Andrea would say HANDS OFF YOUR HIPS!
Editor’s Note: This happened awhile back, but better late than never, right?
“Led by Trident’s @[534006567:2048:Alfredo Winter], On Saturday, January 26th, a group of athletes and coaches from Trident CrossFit volunteered at the Capital Area Food Bank in DC. It was a fun way to come together as a group and give back to the DC Metro area. The group sorted and packed donated food items so they can be distributed throughout the local community.”