trident-wlc-ice

Check out the latest WLC blog post by Andy Petranek, where he explains RICE is not the preferred treatment for an injury anymore.

He interviews the author of ICED!, Gary Reinl, which takes an in-depth look at how athletes recover after an injury. What Gary learned during his research is astounding. No clinical research whatsoever suggests that icing an injury will help. Did you get that? There’s no research supporting this treatment modality. In fact, icing the injury delays the healing process. And resting after an injury is also wrong. You know what increases healing? Physical activity.

You can listen to the interview here.


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

Back in action!

People say to me sometimes, “Man, you really like CrossFit, don’t you?” If you are asking me that question, it’s obviously true. But what is it about CrossFit that’s so lovable?

I’ve always enjoyed being active — and running marathons has been a major passion of mine since 2010 — but CrossFit is a different animal. With running, it’s during and after that I love — not thinking about it (actually often dreading it) beforehand. But with CrossFit, I am excited to go — and a little sad when class is over!

When I started going to CrossFit 2.5 years ago, a feeling of childhood pleasure came back to me in a way I never expected to experience again. I absolutely loved gymnastics as a kid — loved it so much I would practice at home every single day, attend open gyms, stay after class to work on skills and give it my everything. I watched every second of the Olympics and stopped anything I was doing if a competition appeared on TV (you hardly ever see those, it’s always ice skating — ever notice? I hated that!)

The thing was — I didn’t actually have any natural talent. I wasn’t good enough to make the competition team at my local gym. I never mastered a kip, an aerial or a full vault by myself.

But I worked like I was going for the gold. I loved it so much that it didn’t matter that I’d never place in a competition, I just wanted to work harder and get better. I was on my own level and wanted to complete what I could — which never went further back tucks and fly aways (and not very good ones.) I’d have never been able to whip out four backhandsprings in a row without working my butt off for years.

Looking back, backhandsprings and fly aways and backwalkovers on the high beam seem like insane feats that I could NOT complete now but in reality, they were very low level moves int he gymnastics community as a whole.

That being said, I feel similarly about CrossFit. I know I’m never going to finish all the Open workouts. I know I will probably never be able to do a muscle-up or back squat 200 pounds. I may never be able to do those cool kipping pull-ups all in a row, either.

But everyday, I’m a little excited, a little nervous, a little ready to see what I can do on THIS day. I sometimes like to hang from the bar like I did as a kid on the jungle gym and flip off with my legs. I love it when we do cartwheels and handstands — and the thrill of rope climbing is awesome (also because I have an excuse to wear my cool, CrossFit socks that *certain people [you know who you are!] make fun of me for wearing!

After 6 months of forced break from CrossFit, I’m so excited to be back — and really glad to have that childhood feeling of anticipation back too. There are very few things that can make you feel like a kid again — and that’s just one reason I really love CrossFit.


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

Trident members Kelly Shannon and Haofeng Xu.

CrossFit has received a lot of criticism lately and well, you know how I feel about some of that. But what about doing CrossFit (or weight lifting) while pregnant — not just a few months along — but nearly 9 months? One woman was recently criticized for a photo showing her doing just that.

I first heard about the controversy on Jezebel and loved their response to it. Then, I thought about the handful of pregnant women I’d seen working out at Trident recently.

At Trident CrossFit (my box) on the wall, there is a poster specifically talking about the precautions to take while CrossFitting pregnant. As someone who plans to workout at least in some capacity when I become pregnant, I’m definitely quick to be defensive of women doing so.

I took the opportunity to interview my friend, fellow CrossFitter Kelly Shannon. She’s still at it with a due date of October 25th! Kelly is full of energy and I’ve noticed how careful she’s been to not over do it. Take a look at this interview and judge for yourself.

An Interview with Kelly, Pregnant CrossFitter

1. When did you start CF? What do you like about it?
I started in July 2011, and quickly learned the benefits of working out in the morning verses the afternoon (DC summers are really hot and humid when there’s no AC at the box)! Once I made the switch, I came to really love working out in the morning — though I still have my days of hating the alarm clock when it buzzes so early.

2. Do you follow any kind of diet? How did that change when you became pregnant?
I do not follow any kind of diet, except I do apply the rule of “everything in moderation” (well, at least most of the time). I love CF because I can eat what I want — and because I love how working out and completing the WODs makes me feel.

3. Did you ever consider stopping CF while pregnant?
My plan was always to continue if my body and my doctor allowed it. If there had been any medical reason to do so, I would have stopped immediately.

4. Many have concerns for pregnant women doing weightlifting, etc. — what do you say to the skeptics?
I think everyone’s body reacts differently to various stimuli. For some pregnant women, continuing exercise at a certain level is reasonable. For others, it’s not.

I certainly have a number of friends whose pregnancies were not as easy as mine (I didn’t have morning sickness,  food aversions, minimal leg cramps or swelling/edema, etc.). They listened to their bodies about how much exercise or activity they were willing to do.

Also, everyone’s viewpoints are colored in part by their experience and exposure. For those who have seen pregnant women struggle through basic activities, or who have been put on bed rest — I could see where they might find the idea of me lifting weights throughout my pregnancy appalling.

There’s also been a recent shift in the medical community about exercise during pregnancy. A growing body of research that suggests that exercise is safe, even significantly beneficial, throughout pregnancy.  Consider that medical guidance in the 1980s was that pregnant women shouldn’t lift over a 25 lbs, but modern medicine has revised that guidance

5. When is your due date? How long will you continue to workout?
My due date is October 25th. I plan to workout until there is a medical reason not to do so. I’ve been lucky and have had a very easy pregnancy, relatively speaking. I’ve definitely had to take things down a notch in the last week or two (weeks 35 and 36 of my pregnancy) as my belly has gotten bigger and I can feel my joints loosening (due to the hormone Relaxin, which softens the joints in preparation for delivery).

6. How is doing CF different now than before? What precautions do you take?
I spoke with my doctors about doing CF and got their input. I’ve played soccer almost all my life and was still playing when I got pregnant. My doctors ruled out soccer immediately, largely because I had previously had a surprise pregnancy in 2012 that had resulted in a miscarriage almost as soon as I discovered was pregnant.

My doctor’s were fine with my continuing CF, provided I avoided running or jumping in the first trimester (again, based on an abundance of caution due to the previous miscarriage) – so I did a lot of rowing.

Once I got through the first trimester, I was cleared for running and jumping (and I was very happy to take a break from rowing)!  I was also a bit more conservative in my weightlifting during my first trimester and monitored my intensity by keeping aware of my body temperature and breathing to ensure I wasn’t getting too warm or too far out of breath.

I also used Crossfitmom.com as a reference/guide, and was lucky that Trident CrossFit also put up a Crossfitmom.com poster with trimester-based guidelines right around the time I announced my pregnancy.

7. Do you know others who have continued CF while pregnant? What did you learn from them?
There are a number of women at Trident CrossFit who inspired me as I watched their progression through pregnancy prior to my own. I’ve also been lucky to be pregnant at the same time as several other women at Trident, and we share experiences and recommendations.

8. Your husband does CF too right? What did he think about your decision to continue working out?Yes, he was very supportive of me continuing to workout throughout my pregnancy. We had one disagreement about my continuing to do box jumps around my 6th or 7th month.  I did the 31 Heroes WOD at 28 weeks, and while I switched from running to rowing in them middle, I had no problems box jumping the entire WOD.  While I definitely acknowledge that his concerns were valid, I still felt very confident doing box jumps and continued to do them until starting to scale to step-ups at around 33 or 34 weeks.

9. Why do you think there is so much controversy about women weightlifting while pregnant?
Probably because the previous medical guidance for pregnant women was to avoid picking up anything over a certain weight (e.g. 30lbs).  However, I think that the medical community has progressed in its understanding of how pregnancy affects the female body . The medical guidance has certainly matured to recognize that if a woman was active before, she can continue to be so in a similar manner while pregnant (with certain limitations/precautions).  I was CFing for over a year and a half before I got pregnant, so I felt confident continuing with appropriate modifications.

10.  Any moves you simply don’t do right now? What is the biggest challenge?
I generally followed the Crossfitmom.com trimester-by-trimester guidance, but I also listened to my body. For example, I kept doing deadlifts instead of subbing sumo deadlift high-pulls (SDHPs) well into my third trimester by putting the weighted barbell up on two 45lb plates. I also did not pursue any PRs (personal records) after my first trimester.

In addition, between my 12th and 13th weeks, I definitely noticed when my abs separated (yep – that’s what happens during pregnancy, your abs actually separate). I didn’t feel anything, per se, but I definitely noticed the difference when I went through my mental/physical set up for a lift – when I went to tighten my core, something didn’t feel right.  It took me a minute to realize that while my back was as stable as it normally was, I couldn’t engage my abs!

Also, after the first trimester, pregnant women are advised to avoid laying on their backs (this is due to the potential of putting the weight of the baby/pressure on a vein – the Vena Cava – that runs along the left side of the body under the uterus), so I haven’t done any fully prone bench press since my first trimester.

Thankfully the coaches at Trident helped me come up with a modified bench press where I prop myself up on a med ball and use dumb bells to get a similar stimulus. In general, I’ve been more conservative in my third trimester, going lighter on the weight as my pregnancy has progressed and as I feel my joints loosening.

11.  What are your favorite WODs/moves normally? While pregnant?
Oddly enough, even before pregnancy my favorite exercises would rotate a bit depending on the weather and how I was feeling in a certain time period. I’m probably better at process of elimination – so I’ll start with what I don’t like much at present: I’m definitely tired of doing K2E (aka N2K), since that’s the only available sub-out for any ab-related exercises. I’m now looking forward to running instead of rowing, and I’ve never been much of a runner if there’s not a soccer ball in front of me.

I miss the olympic lifts I can’t do right now, such as power cleans and snatches, since I’ve always enjoyed the technical aspects of those lifts.

12.  How about energy level? How has that affected your workouts?
There have been very few days where I’ve felt really tired throughout the day. Sure, in my 1st and 3rd trimesters I fell asleep on the couch around 9-9:30pm quite a bit, but during the mornings and the daytime, I’ve usually felt pretty good and had decent energy. However, I definitely have more energy on the days I go to CF in the mornings than when I don’t (and that was true prior to pregnancy, too).

13.  Will you come back to CF after your baby is born?
Absolutely!  Of course, that will be after my body recovers from delivery and I get the doctor’s ok to return to working out.

Thanks to Kelly for answering my nosy questions about CrossFitting while pregnant!


This post is from Trident athlete Kristina Thomas. It’s from her personal blog, Dawn Points. Don’t be a tough guy/gal if you’re injured!

**NOTE 1: FOR NON-DEBILITATING INJURIES ONLY**

**NOTE 2: I am not a medical professional**

So, you’ve been injured.

You’ve been sentenced to the dull realm of not-making-progress-toward-your-mission-of-combining-the-strength-of-a-grizzly-and-the-suppleness-of-a-leopard-into-one-super-human-that-happens-to-have-your-face, also known as not-CrossFitting.

To avoid spending listless afternoons in crushing un-productivity and poopy self-pity, read on. Take it from someone with 20/20 hindsight.

Step 0. ADMIT that you have an injury.

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My foot/cankle five days later

Hint: if you are swollen, bruising, and limping five days after you wiped out on a box, you probably hurt yourself. Don’t be stubborn. Stubborn is stupid.

Step 1. Figure out what it is.

Go to a doctor if you can. If you can’t, ask your friends, coaches, and budding anatomists if they’ve seen your symptoms before. Google with your best google-y concentration and persistence–don’t stop at hits from answers.yahoo.com.

Some references for after you’ve driven yourself to tears from reading about all the scary side-effects of your newly diagnosed injury on webmd:

#whatwhat

Step 3. Figure out how to fix it.

don’t let any news hold you down

Approach your injury with the attitude that it can be fixed. If the kind doctor from Step 1 told you you’ll never lift again, smile, nod, and get out of that office. Attitude is everything. Where there’s a will there’s a way. Can you tell I’ve been scouring the “inspiration quotes” tags on pinterest?

Healing is injury-specific, but Steps 4, 5, and 6 are general guidelines to getting back to being awesome

Step 4. Rest and mobilize.

Straight from the thoughts of one BAMF:

“Bourne concentrated on rest and mobility. From somewhere in his forgotten past he understood that recovery depended upon both and he applied rigid discipline to both.”

The Bourne Identity, by Robert Ludlum, p137

How long should you rest? As long as it takes.

How much should you mobilize? Until your eyes bleed.

soooooooo supple

Okay, seriously, you should mobilize every day for at least 100 repetitions through a safe (not necessarily discomfort-free) range of motion. You want the muscle-tendon-ligament-joint complex to remember how it’s supposed to work, but it has a certain threshold beneath which it won’t retain the information. If you don’t surpass the threshold in each sitting, all you’re doing is making pretty circles in the air. Rinse and repeat.

Step 5: Eat real food.

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promise!

This goes without saying. You should do this all the time. BUT it is especially important when your body is trying to heal from a traumatic injury. If you’re not getting high-quality fats and enough of them, change that (fish oil babyyyyy). Now is not the time to bury your face in a pan of paleo brownies, even if your self-pity is like Rowdy Ronda Rousey and you’re poor little Julia Budd.

Step 6: Become the happiest person alive.

I’m being serious. Don’t succumb to pain and panic. Fear and anxiety can hinder the healing process. I’m not saying this as a new-age hippy, I’m saying this as a Jedi. Okay, okay, a Padawan. Watch this.

I get it: being happy at a time like this is a Herculean task, especially if increasing your work capacity across broad time and modal domains makes you your happiest.

Here a list of get-happy strategies

  • Be nice to people. Especially people you don’t like. You’ll feel good about yourself. Feeling good about yourself makes you happy.
  • Work on your weaknesses. Celebrate your strengths. Physically, this means you should use your time off to build that hollow-rock position, work on that strict pullup, open up your hips and limber up your calves. Pick something that doesn’t aggravate your injury and do it. Make your weaknesses strengths and your strengths stronger. It might prove boring but, hey, you’re bored anyway.
  • Go outside and sing at the top of your lungs. (Make sure nobody is around or you’re likely to face embarassment.)
  • Give your puppy a hug. Repeat often.

Step 7: Get back to the box.

Everybody misses you.

Don’t stop practicing Steps 4, 5, and 6. If you’re not well enough to get back to pre-injury activities, be smart about it. Chriss will probably make you write “Hard is easy, smart is hard” on the board 20 times in your best handwriting. Write it on your heart as well. Don’t reinjure yourself.

Our coaches are the best, and they will come up with substitutions for you if you let them know what’s happening. Don’t be shy says the shy-est girl evahhh.

Step 8: Prevent injury. Move well.

Injuries happen because you’re not moving correctly. Poor mechanics indicate 1. laziness or 2. physiological inability to attain a good position. Fix it.

When Andrea tells you your knee is caving in on your squats, free your hips/ankles before you put another pound on the bar. When Matt K. tells you to land softly on the box, pretend your a kitten for a day (or however long it takes). When Jerome tells you to keep your core tight, lock it down.

And when Marcus tells you to take a rest day, take a rest day.

Listen to your body.

If you respect movement, it won’t hurt you.

It’s good to be back, Trident.

KT


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.

Then, I started crossfit at Trident.

“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!)


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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 off on June 18!

Designed especially for ladies, we’ll be getting to work, booty camp style for 10 weeks, 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 chad@tridentcrossfitva.com or call 202-494-7910. Enrollment is ongoing so you will be able to join even if you miss the June 18th start date!


stretching

You should always warm up, but how much should you stretch?

Check out this article from The New York Times:

https://well.blogs.nytimes.com/2013/04/03/reasons-not-to-stretch/

As someone who was taught to stretch all his life before starting to exercise or play a sport, this was a strange read.

What do you think? Should you not stretch to better your performance? Have you ever noticed a difference in a WOD with or without stretching before?

Coaches – what’s your take? What’s your advice for athletes?

Let us know in the comments.


mobility-post

Hey CrossFitters,

This is my first attempt at writing a blog so bear with me. I have been doing CrossFit for almost four years now and as one of the more seasoned CrossFitters, I say seasoned because no one likes to be called old, I have learned two things. First, I love doing CrossFit! I look forward to every WOD and the physical benefits I have gained over the past 3+ years. Second, as a seasoned CrossFitter my body has had to learn to move in ways I rarely, if at all, forced it to before I started doing CrossFit.

One of these has been the ability to squat through the full range of motion. So for the past month I have watched and learned from the King of suppleness Kelly Starrett and his videos on mobilitywod.com.

While he has many episodes demonstrating how to increase and improve hip mobility, all of which I have tried, I wanted to find just a few that you could do anywhere without needing any equipment. I mean seriously outside of the gym how many of us have a superband at home, much less a place to anchor it without breaking something.

Here are just three of Kelly’s videos that focus on opening up that tight hip to improve your squat. Like I said these can be done anywhere, anytime. Take a couple weeks, work these movements into your daily routine and I promise you, you will see an improvement in your squat.

Episode 55: In and Out Your Hips, For Points!

Episode 97: Improved Hip Mobility for Better Squatting Tomorrow

Episode 363: Pre-Squat Hip Opener Mob-Rx

 

Thanks and until next time 3, 2, 1 GO!

Jeff Kerr

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A wise man once told me “CrossFit is more than the WOD, it is about learning how to improve ourselves physically and mentally.”

-Chriss Smith


Alright booty campers, it’s about that time to dial in on nutrition! I know many of you have been anxiously anticipating the details and criteria for the upcoming Paleo challenge, so here it is!

I realize that Paleo eating, despite being a trendy buzz in the fitness and Crossfit community, still may be a complete mystery to a lot of you, so before I go into the details of the Boot Camp Paleo Challenge, here’s a little snapshot of what the Paleo Diet consists of:

The modern dietary regimen known as the Paleolithic diet, also popularly referred to as the caveman diet, Stone Age diet and hunter-gatherer diet, is a nutritional plan based on the presumed ancient diet of wild plants and animals that various human species habitually consumed during the Paleolithic era—a period of about 2.5 million years duration that ended around 10,000 years ago with the development of agriculture. Centered on commonly available modern foods, the “contemporary” Paleolithic diet consists mainly of grass-fed pasture raised meats, fish, vegetables, fruit, roots, and nuts, and excludes grains, legumes, dairy products, salt, refined sugar, and processed oils.

Damn, you bored yet? I’ll spare you my take on why Paleo eating is a wildly effective way to improve your body composition, lose body fat and make HUGE performance gains in the gym. If you want to go ahead and geek out on the science, it’s really interesting stuff, at least to us fitness geeks. A great place to start if you want some more scientific background is by reading The Paleo Diet by Dr. Loren Cordain and/or The Paleo Solution by Robb Wolf, which is a more modern-day version of Paleo eating.

If nutritional science doesn’t interest you, then all you need to worry about for the challenge is eating meat, vegetables, fruit, nuts, seeds, and some oils. If you take nothing else away from this, stick to those 6 things for your food selections and you’ll be on the right track. For the most part, if it has a mom, or you can grow it from a seed, it’s open game!

There are a few foods that fall into that gray area…deli meats, bacon, sweet potatoes, yams, honey, agave nectar, “paleo” desserts and a few others. I won’t argue with anyone as to whether they are actually Paleo friendly, suffice it to say that these shouldn’t be your go-to foods if you want to see major changes in the coming months. The way this challenge will be structured, you can get away with selecting these foods in moderation.

So how will the challenge work?

The challenge will begin on January 9th and will run through March 9th. Now, before you go planning your attack to hunt me down for ruining your Winter ski trips, hear me out on the details.

The challenge will simply involve sticking to pure Paleo eating as much as possible, no one will be “penalized” for occasional cheating or eating outside the Paleo pyramid. Unlike our last challenge, we won’t be using a negative point system every time you slip up.

So how will I know if you’re not sticking to the plan? Quite honestly, I won’t. The goal of this challenge is to get you thinking about making better nutritional choices and integrating the Paleo plan as part of a permanent lifestyle change. It will give everyone the chance to experience how it can positively impact your overall energy level and your performance in the gym. To hold everyone to a strict 30 day plan with penalties just reinforces a lack of permanence, and no one will really benefit from temporary Paleo eating in the long run. Furthermore, perfection isn’t necessarily important in this challenge. If you eat 200 grams of sugar a day right now and by the end of the challenge, you’re eating 50 grams and are starting to make performance gains, then who cares if you slipped up a few times? That’s not the objective of this challenge!

That said, I encourage everyone to use a buddy system that works for them for extra accountability. Nutrition logging works great for some people and knowing that you have to show your log to one of your fellow athletes can help keep you on track (I’m happy to be your personal enforcer on this). If that doesn’t work for you, find something that does. The point is, be accountable to yourself! The “how to” is completely up to you as an individual.

How will the winner of the challenge be determined?

This is a performance-based challenge, so you will complete a benchmark workout on Wednesday and will be re-tested in two months. We will compare the data on your overall output for Wednesday’s workout with March’s re-test, and the athlete with the highest percentage increase will win the challenge. The final analysis of performance improvements will also take into account your rank for the workouts compared to the rest of the athletes. Without boring you with the details, this is simply a way to account for anyone who sandbags the first workout to show an inflated increase in 60 days.

There will be sweet prizes for the first and second place athletes. Not gonna let the cat out of the bag on what they are, but they’re pretty awesome!!

I had originally planned to make body fat assessments a part of the challenge and factor that into determining the winner. I decided against doing that, as it’s not necessarily everyone’s goal to lose body fat and there are some athletes that really shouldn’t lose any additional body fat from where they are now. That said, I still want to offer before and after body fat assessments for anyone who is interested. It’s a really nice gauge of your improvements as an athlete, so come see me (Coach Chad) if you’re interested. I’ll be using a 4-point skinfold assessment, which isn’t 100% accurate, but is effective in showing gains and losses over time.

What are the best resources science on Paleo eating and recipes?

Glad you asked! There are a million of them out there, but here are some go-to sites:

www.robbwolf.com
www.paleoplan.com
www.thefoodee.com
www.health-bent.com
www.whole9life.com/ (resources tab has some paleo blogs)
www.theclothesmakethegirl.com/
www.chowstalker.com/
www.marksdailyapple.com/
everydaypaleo.com/
www.civilizedcavemancooking.com/
balancedbites.com/
www.catalyst-meals.com (a great local resource for Paleo delivered right to Trident, thanks to Patrick Smith and Robert Morton)

These all range in content from nutritional science and biochemistry to functional Paleo eating tips to Paleo recipes. Many of these sites also have links to other Paleo blogs and educational articles. The resources are endless.

Your other best resources are right in your own gym! You can ask any of the coaches for nutritional guidance that matches up with your own individual goals. We’re all pretty well versed in nutrition, so don’t be afraid to ask any of us if you have questions. We’re in the biz of changing lives, so don’t be shy!

Hope everyone is ready to kick some ass over the next 60 days!


Everyone knows that after an exhausting WOD, the one thing you (should/sometimes/kinda) look forward to it using a foam roller to help those aching muscles feel better later on.

Here’s a great video from Trident’s Dr. Matt Fontaine on how best to use the roller after a work out. You’ll recognize some of the movements, but there a few we don’t normally see that could be helpful if you ever feel tight in certain areas. It’s also a good way to see how it should be done to better your own post-WOD cool down.


Courtesy Flickr user RelaxingMusic

Courtesy Flickr user RelaxingMusic

Hey CrossFitters….

This is the first of several articles in our Cornerstones of Health series whose purpose is to educate, stimulate, and motivate.  This information is a compilation of data from many reputable healthcare sites, books, classes, and my personal clinical experience….so, read on.

Leave a comment if you have questions or catch me at the gym (hopefully not between rounds of Fran).