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Andrea and Chriss looking sharp.

May 15, 2010 – HAPPY ANNIVERSARY!

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!

Sandy

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Photo taken by DJ/Mathematician Travis Dolan

Photo taken by DJ/Mathematician Travis Dolan

For those who have not heard, a group of 100 rowers in teams of four decided it’d be “fun” to row from Midnight to 8 a.m. for a very good cause this past Friday/Saturday. Together, the rowers hit 2,666,567 meters and as Dave Farag pointed out on Facebook, that’s similar to rowing from Trident to Colorado Spring, Colo.

The Night of the Low Row was indeed very long, but also very rewarding. I only speak for myself, but I think others would agree that every single rower gave it 100 percent when it was their turn. Even more impressive is that no team took a break throughout the night. Every rower was constantly in motion. That’s eight hours of non-stop rowing.

Vic Hoyos, Jody Cesana, Travis Dolan and all the other volunteers deserve a lot of recognition for putting on a great event that benefited the Eagle Fund, which helps wounded Special Forces.

The photos below only tell part of the story, but don’t give you a sense of the great camaraderie that took place that night.

Well done everyone, well done.


“POD 26-27APR”

From Long Row, posted by Trident CrossFit on 4/27/2013 (170 items)

Generated by Facebook Photo Fetcher 2



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It’s a long way to the top, but you can do it.

This post is from Trident athlete Kristina Thomas. It’s from her personal blog, Dawn Points, and was originally posted in January. We wanted to share it with the Trident community to let you know that there’s so much support at 2504 Oakville St., it’s ridiculous.

Today, I climbed a rope. At the top, I cried.

I have worked for ten months to scale the fifteen feet to the ceiling of Trident CrossFit. Tapping the mark, I was triumphant. Then I looked down. My feet slipped. My hands gripped. My focus was hopelessly devoted to remaining calm: a dire mistake. Had I instead channeled my concentration to re-locking my feet, would I have descended with some grace? It is a question of no practical content; despite Aby’s promise to grant me any comfort I could imagine, he could not rewind time.

When my arms began to shake with exhaustion, my focus cracked and I began to cry. I did not only cry, I wailed. Then, realizing I blubbered in front of a gym of peers, friends, coaches I respected, admired, to whom I never want to show anything but my best, I sobbed.

They had me slide, until I could grab the nearby Rogue rig and shimmy my way to stand on Andy’s shoulders. Initially I ran to escape, but Trident’s given me strength of character as well as body. With some moments by a tree, I confirmed that I was back on solid ground then went back inside to roll out my muscles and face my shame.

My past self would not have returned. When I overheard girls at my high school discussing my eating disorder, I transferred to a public school for a clean slate. When I did not have the strength of character to accompany a good friend to her brother’s funeral because I had a conflicting test, I distanced myself and ended the friendship. When a cute boy made fun of my Tranformer’s Halloween costume, I switched majors. Shame, guilt, embarrassment: drivers of my life since 1999 (oh those formative pre-teen years.)

But when I made myself enter the gym, I received high-fives and hugs. I fought back against the undertow of shame, embarrassment, and guilt that usually pulls me under and sweeps me away. I did pull down my hair and avoid all eye contact. I did cry in the car. But I also did a lot better than I usually do.

I think it was a bit of a Jessica Day moment. Same circumstances. Lots of puppies in lots of cups.


Team Trident taking on 13.5.

Team Trident taking on 13.5.

I learned that if you never attempt the heavier weights or attempt to learn a movement or perform a movement during a WOD you will never know if you can do them. I learned that if you don’t track your performance you won’t know if you improved. That sometimes you need to fail in order to succeed. I have also been reminded that the Trident community knows how to come together to support each other. What did you learn?

During the past 5 weeks, I have seen some truly amazing feats of strength, endurance and courage. Athletes surprising themselves and doing movements they never thought they could or lifting a weight they never imagined would go over their head. I have also seen the frustration and disappointment on the faces of the athletes that expected more from themselves. I have watched athletes turn into coaches, coaches turn into mentors and the gym turn into a tighter stronger community.

To those that came across a WOD where they think they disappointed themselves…. don’t beat yourself up, take every victory and remember the losses, they both will help you improve. Couldn’t push press 95#’s overhead? Next time we do push presses, don’t choose a lighter weight, choose a weight that is challenging that will eventually lead you to 95 lbs. Couldn’t’ do double-unders? Next time we have a WOD with double-unders, attempt them instead of doing 3 singles for every doubl-under. Feel free to grab a red shirt or a blue shirt and ask for help if you want to work on technique, we are always more than happy to help! If you never try you will never know what will happen. I’ll get off my soap box because you get the point! 🙂

Now pat yourself on the back because you finished The Open; five weeks of WODs that challenged you mentally and physically. You have made this tiger mom proud and fiercer than ever! Congratulations on your first second, or third Open experience. Now go hit that WOD at full capacity, because training for the 2014 Open starts TODAY!

High Fives!

Sandy

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

Workout of the Day at Trident (You can see me, nose to the ground, behind the #30 box)

Been loving my crossfit workouts the past two weeks. Could it be because they have included lots of running? Probably.

Lots of shoulder work, rounds and reps of moves I really enjoy like push press, clean and jerks, toe to bars and kettle bell swings.

I feel awesome and strong when I do these things. I walk away sore and feeling accomplished.

And yet…

I am disappointed in my personal progress. I’m really trapped in the comparison game.

I read how many reps others have gotten in the Open — the crossfit bloggers I read — and I feel so weak.

One girl I know just started a few weeks ago and started OFF doing higher weights than me.

I’m not trying to be a body builder. But, I feel like it takes more effort for me to build muscle than a normal person. I’ve been back at Crossfit for three months now and I feel no real change. My arms still look completely untoned.

I couldn’t even get one rep in the Open last week (because the prescribed weight was too heavy so my reps didn’t count) — it’s very discouraging.

While I knew that I wasn’t signing up to win a thing when I entered the Open, it still puts a certain mentality in your head.

Competition. 

I also wonder — am I missing something? Am I doing something wrong? I go 4-5 times a week — should I be doing other exercises (aside from the supplemental running I already add)?

I don’t know. Maybe my body is just used to working out and is resistant to changing form. After all, I’ve been doing these for years:

And I know I shouldn’t focus on this. I do crossfit because it makes me feel awesome — I love the variety, the intensity, the fun.

Even so, I’d like to have toned arms for all the work I put into them.

This has been a real whine-fest, hasn’t it? Just a moment to share my frustrations. Many many more important things in life but for this moment, I’m venting.

Ericka
The Sweet Life


stretching

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

Check out this article from The New York Times:

http://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.


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One victory at a time.

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

Sandy

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tough-mudder

UPDATED: Due to a scheduling conflict, we may change dates. We’ll let you know once we know for sure

Do you like mud? Do you like having fun? Do you like getting shocked with more voltage than you probably should?

If you said yes to all these question, join Team Trident for this year’s Tough Mudder race.

Email us at staff@tridentcrossfitva.com if you have any other questions.


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

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

We’ll have the 13.4 raffle winners posted shortly.

Keep up the hard work Team Trident.


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In Afghanistan, 2,176 service members have given their lives, according to Honor the Fallen

For those of you who haven’t seen the whiteboard right next to the pull-up bars near the main entrance, Team Trident has been doing push-ups for the fallen. It’s our way of remembering those who gave everything.

Ron White is a Fort Worth resident and former Navy intelligence specialist who has committed more than 2,200 names of those who have fallen, including contractors and government employees, in Afghanistan to memory. This is his story or Operation Enduring Memory.


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

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

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

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

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

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

High Fives!

Sandy

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13-2-raffle-winners

Hard works pays off.

If your name is Tracy Ocker, Reid Owen or Mark Espinoza – you should email us at staff@tridentcrossfitva.com and claim your prize. You’re our lucky winners of the 13.2 prize drawing.

Thanks again to everyone who came out for 13.2 last week and 13.3 today. As someone who is terrible at wall-balls, anyone who did today’s WOD is a champ.

Onward to 13.4!

 


Boom! Champion!

Boom! Champion!

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.

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.

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Special Shout out to Laura Simms, Rick Bucinell and yours truly