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.

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 as a reference/guide, and was lucky that Trident CrossFit also put up a 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 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!

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.


Don’t forget 31 Heros WOD is this Saturday (tomorrow) at Trident!

Register here if you want to donate to a great cause, otherwise just come and show your support by doing the WOD with us during our regular class times! (8, 9, 10 a.m.)

Also, Dr. Fontaine will be around all morning to help sooth all your aches and pains. You can find out more about him on our resources page.

See you there!

This blog post was originally posted by Trident athlete Ericka Andersen on her site She got back a few days ago and she’s still TIRE-D.

Me shaking hands with Christmas pre-workout

Ericka’s other Games posts: 

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.

Marissa & Jaclyn getting ready to roll! 

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:

For Time:
10 burpees
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.

Anne, me, Christmas, TinaGina

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:

Tire Flips:

Changing tires!:

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!

This post comes from Trident Athlete Chris Campagna, who has a thank you and an invitation.


Chris pushing it at The Open this year.

A little over a year ago I did my baseline and started coming to Trident. I was encouraged by my awesome wife, Shannon, great friends and inspirations Andrea and Emily Porterfield to come and do my baseline upon being released from medical care following a serious traffic accident. I was “three months or less” for at least six months. I was incapable of a sit up, pull up, or push up. Most of the time I just wanted to throw up.

A year later I can string together a handful of pushups, rock some ab mat sit-ups (still a little slow), and get a few strict pull ups. Besides being able to survive and complete a WOD, I can now actively participate in my life. A month ago we moved and I was able to be actively involved, moving boxes and furniture up and down the stairs. It was a moving experience for sure. Last weekend I participated in my first Stand Up Paddle Board race, finishing 5th out of 12, so more behind me than in front.  And, now I have a baseline for 2.5 mile race. In the final ¾ of a mile I was getting fatigued, but the spirit of the Trident community help me overcome the fatigue and finish strong. The image of Alex finishing one of The Open workouts as everybody surrounds him to cheer him on came to mind and I felt supported by all of you as I finished the race. Witnessing the elite athletes, chubby hubby, old guys like me, and anyone willing to check their ego at the door and put everything they have into a workout inspires me every day.

So, thank you Trident community, great coaches and our founders Andrea and Chriss. I am truly grateful for everyone. As a small token of my gratitude I am inviting all Trident CrossFit community members to Belle Haven Marina a mile south of Old Town to try some Stand Up Paddle Boarding. (I will have plenty of boards and paddles on hand for everyone to try out. It is a great core workout. So if you want to try  SUPing this Friday night from 7-9 p.m. please shoot and email ( so I know how much Ceviche and beer to get. It will be a great way to start the weekend.

Thank you all for your dedication and hard work.

Chris (one s) Campagna




You are invited to come Stand Up Paddle Boarding

This Friday July 26, 2013 at Belle Haven Marina from 7-9 PM.

(*Belle haven Marina is located approximately 1 mile south of old town – See directions below)

The Campagna Family is providing the Paddle Boards, Ceviche and beverages.

Wear a bathing suit, bring a towel.  There will be NO BURPEES!

If you can make it please email Christopher at


Directions from D.C., Arlington or Maryland (North of D.C.):

• Cross Potomac River (only if coming from DC or MD) and take GW Parkway south (toward National Airport).

• Go Past National Airport and into Old Town Alexandria. GW Parkway becomes Washington Street in Alexandria. Stay on it.

• After approximately 2 miles, Washington Street becomes the GW Parkway again (you will see the river on the left).

• Go 1 mile and make a left into Belle Haven Marina (the sign is on the right, but you turn left).

• Park at the Office and walk to the end where the rental dock is located

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 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.


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

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:


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.



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.


This blog post was originally posted by Trident athlete Ericka Andersen on her site 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.


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

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

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


Vic’s Treehouse


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


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

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

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

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

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

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

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

What exactly is a CrossFit goal?

Is it a PR in a specific movement?

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

Is it showing up each day?


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

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

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

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

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


The 5 Elements of Crossfit Goals

1. Lifts

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

2. Bodyweight

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

3. Skills

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

4. Competition (optional)

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

5. Intangible

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


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

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

Things to think about when going after your goals:

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

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

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

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

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.


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:


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 🙂

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

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!)


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 or call 202-494-7910. Enrollment is ongoing so you will be able to join even if you miss the June 18th start date!