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Caitlin Parke stepping it up!

The box is the same, the coaches are the same and the athletes are the same; but this time it’s The Open WOD and suddenly the atmosphere has changed and the energy is different. If you have never been at Trident during an Open WOD come out on a Thursday and witness this awe-inspiring spectacle.  If you have not signed up for The Open then it is too late to be part of the “official” team, but don’t fret you can still be part of the Team Trident in other ways. I challenge you to still attempt The Open WOD (even if you didn’t register for the team), to stay around and cheer for your fellow Tridenter’s and just be a part of this great experience.

This past Thursday when we did the first Open WOD our box transformed to a breeding ground of competitors; against your buddy next to you, a person in a different region or gym or even a competitor to yourself. I am enormously proud of everyone that has signed up and competed to help represent Team Trident and is putting there all into each Open WOD, putting themselves on the path of finding their weaknesses and strengths, and helping to bond this extraordinary community. I am also extremely honored and privileged to be a part of this community; learning from each and every one of you, not just the ones that signed up for the Open, but all of you! I learn something new every day I am in the gym, as an athlete and intern, I am very humbled from every lesson I get and am grateful for this amazing group of athletes I get the privilege to be around.

The coaches saw some amazing feats during 13.1, from Caitlin snatching what has got to be more than half her body weight 4 times, to Janna getting her first ever burpee and then doing it 32 more times, to watching each athlete struggle but never give up!

The push to sign up for The Open was not meant to put pressure on you or put you in the “uncool” box, you all are AWESOME just because you are on the path of becoming stronger. The push to sign up for The Open was to help you try something different and be part of an event that only happens once a year. I am still at a loss of words on how to describe this phenomenon, so come on out to Trident on a Thursday and just watch and eventually drink the kool-aid and end up screaming in a face you have never seen before to do one more rep. I guarantee that athlete will approach you after, not to punch you in the face but to thank you for pushing them!

Over 246 from our community rallied together to form Team Trident, making us the second largest team in the world! GO TEAM TRIDENT! As promised the raffle winners will be drawn Wednesday night at the gym and announced on FaceBook and here on the blog.

I know I speak for myself and every Trident coach when I say we could not be prouder! You all are amazing and an inspiration to everyone around you. As Chriss and Andrea would say HANDS OFF YOUR HIPS!

Sandy – one proud tiger mom!

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Editor’s Note: This happened awhile back, but better late than never, right?

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“Led by Trident’s @[534006567:2048:Alfredo Winter], On Saturday, January 26th, a group of athletes and coaches from Trident CrossFit volunteered at the Capital Area Food Bank in DC. It was a fun way to come together as a group and give back to the DC Metro area. The group sorted and packed donated food items so they can be distributed throughout the local community.”

From Trident Crossfit Volunteers at the Capital Area Food Bank, posted by AntwoneWalters on 1/28/2013 (89 items)

Generated by Facebook Photo Fetcher 2



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With a sore throat and a tear still in my eye, I’ve finally come down from the high to tell the tale of last nights 13.1 open wod at Trident.

Like the 300 odd Spartans led by Leonidas, defending the ‘Hot Gates’ in the battle of Thermopylae, the Titans of Trident stood before the barbell. An epic battle…

Gladiators battling not only burpees & the mighty barbell, but themselves. Reaching deeper inside than they have before, going to a place seldom seen by their own eyes and never before the masses, they emerged victorious. Cheered and motivated by their peers until the 17th minute ticked off the clock, they lay in carnage, panting for breath, covered in sweat, snot and for some blood, they await the high fives from their warriors that went before them, some cried, everyone smiled in the feeling of accomplishment and the knowing that today I did more than I thought they could.

A few Titans are awaiting their time to slay the dragon of fear, the obstacles of self doubt that will set them on a path of self discovery and the feeling that they can accomplish anything. the battle of 13.1 will continue for three more days for those who have yet to fight.

A few have yet to sign up for their time to slay the first of five dragons, but time is plenty as Sunday is the last day to sign up.

“Kick Ass Trident”

Chriss

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P.S. We are second place in the world for team open signups – We Can do It


“Tag yourself, if you want a picture in your timeline.”

From 2013.1, posted by Trident CrossFit on 3/08/2013 (150 items)

Generated by Facebook Photo Fetcher 2



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

Lady winners from last year! That’s Julie Fouche — who I met and interviewed in November — on the right!

I did something I never thought I would yesterday.

I signed up for the Crossfit Open.

Totally not my style. I’m not into competition on a personal level.

But Team Trident was so enthusiastic, it was only $20 and I couldn’t say no. Why NOT?

It’s been forever since I tried something like this and well, what do I have to lose?

It’s everywhere. It’s every age, every body type, every country, every skill level. Crossfit doesn’t discriminate. It judges no one. It welcomes everyone.

It’s not like other sports. 

It’s about being your personal best but also supporting other people in ways you’ve  never done before. It’s about being on the floor with them until the last rep.

It represents something bigger than just lifting a heavy weight. What does the weight symbolize? Pushing it as hard as you can, taking your soul with you…it’s the essence of who you are and why you keep going even when things are hard.

This video makes me happy: 

Do you ever have moments when you want to quit everything? Like…you think for a split second, wouldn’t it be easier if I…? I do, they catch me off guard, but I do.

But, the thing is, you don’t. You don’t quit everything. You pick the weight back up and move it until you are stronger. And then, you try something harder — because that’s what makes us better. That’s what gives us character. That’s what makes life worth living. The doing. The trying. The hurting. The victory.

 

I’m not doing the Crossfit Open to win (obviously!). I’m not going to make it to the next level. But I don’t care. I’m on a team. I’m gonna support them. I’m gonna do something I’m a little scared of. I’m gonna get that nauseous feeling in my belly one more time when I hear “3,2,1!”

That feeling in your belly — that’s a GREAT feeling. It means you’re alive. It means you are taking a chance. I’m thankful that Crossfit has brought that feeling back to me.

Don’t you know it’s a GREAT day to be alive?!

Are you doing the Open? 
What puts the “feeling in your belly?” What are you doing that scares you — that makes you feel alive? 
If you aren’t doing anything, what can you make a goal?

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The Open starts this Wednesday and to get folks in the competitive spirit, we’re offering some incentives. Here are the rules:

Rules:
– In order to be entered into the drawing you must have completed (or attempted) the WOD and logged it on the games site and if you scaled the WOD then logged it on the Trident website
– Drawing will happen on Monday/Tuesday and be announced that day on the Trident website and Facebook
– Once someone has won a prize they will not be eligible for another prize. Trident coaches, assistant coaches and interns are exempt from the raffle
– For the end of Open raffle we will pick one name for the grand prize and come up with superlatives

And for those wondering, here are the awesome prizes:

Mobility Swag
Trident Swag
CrossFit Shoes
Wrist wraps
Jump rope
Gift certificate to Rouge – $25 – from Trident
One on one rowing lesson w/ Mike Poterfield
$25 Gift certificate to Field of Athenry
Gift certificate to Buzz Bakery
Capitol tour, must be completed by first week of May
Weekend of yard work from Jeff Kerr’s kids
Nutrition consultation with Melanie Rowland and a bottle of fish oil
6 awesome tickets to the evening parade at the Marine Barracks at 8th and I in DC, featuring the Marine Corps Silent Drill Platoon. Includes parking!
Free personal training session with Chad Ciri
Free personal training session with Chriss Smith Jr
Week of Power Supply Meals
Massage from Olga
Free Month Membership at Trident

With all that said, get pumped for Wednesday (and for possibly some snow! Finally!).


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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


I know there are Trident members who are training for races and Dr. Fontaine has several articles I’m sure those training would find helpful.

Check them out below:

What I learned from Training, Competing and Treating Athletes

Get a Proper Bike Fit

Why it is important to establish a proper training base

Get Good Quality Coaching

Yes, Endurance Athletes Need Strength Training

He’ll keep posting more tips over time on his blog – PreHab 4 Performance.


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I’m not competitive by nature. My goal for CrossFit is to look good in my clothes and be able to squat over a public toilet when I’m old, not to win the warm up. I have no desire to compete in any CrossFit competition and when wodding never compare myself against anyone else’s time, rounds or weight. I compete against myself and want to push myself beyond what I think I can do, after all that is a big part of CrossFit. It makes you realize how much more capacity you have and how much stronger you really are. My goal is not to make it to the CrossFit games, I just want to look good naked.

With all this said, there is something about the CrossFit Open that speaks to me and motivates me in a way that I am not able to do on my own. I am a BIG proponent of signing up for the Open and “competing”; however you want to define that word. Maybe it’s the way Trident makes the Open WODs fun or the community at Trident that pushes me. There is something about the bonding in the Trident community when you are cheering for your fellow CrossFitter knowing that there is the possibility that they will beat someone else’s time in another gym, region, or country. Cheering (or screaming) at them to move a little faster and to suck up the pain for just a little longer.

The Open is a way to compete but without the pressure of the competition. I am not trying to win a prize, unless you consider the pride of knowing you did your best a prize (which I do).

The Trident community will not let us slack; they will remind us what comes with being a CrossFitter and a Trident athlete…

…We know we have it in us to do one more rep when we don’t think we can

…We know our strength is beyond words when we collect ourselves and remember good movement

…We know we are strong enough to do anything we set our minds to

…We know that failure is not what defines us, but what we do after failure that sets us apart

…And most importantly, we know NOT to put our hands on our hips! (Thanks for the reminder Cutty!)

Sign up for the Open and identify your weaknesses, improve upon them and just elevate your CrossFit game to the next level! I’m doing it will you?

“I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.” – Michael Jordan

Sandy

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Danielle and Alyssa (Team Dirty Diesel) and Joy and Casey (Team Kettlebelles)

SuperFit Richmond 2013 is in the books and Team Trident placed in two divisions.

Congratulations to Danielle and Alyssa who won First Place in the Female/Female division!

Joy and Casey finished in Second Place in the Female/Female scaled division.

Here’s a link to see the full results from the competition.

Couldn’t be more proud of all the competitors this weekend.  Blood, sweat and tears won’t begin to tell the story but a photo is worth a thousand words.  Check out the Trident Facebook page for more photos from the competition.  Thanks also to out to the awesome turnout of supporters with special thanks to Dr. Dolan  aka T-Rav, the massage master.  Every member of Team Trident showed why we train so hard every day.  Next time you see any of the competitors, give them a high-five or big hug, they deserve one.

Stay tuned for the Awesome Dance Video…..

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Team V Battle in action at SuperFit Richmond 2013.

 


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Head Coach Matt Wilson competing at SuperFit DC (Source: Christopher Nolan/Metcon Photos)

SuperFit Richmond 2013 is this Saturday, January 12, at CrossFit RVA in Richmond, VA. It’s a one-day competition starting at 9 a.m. with three team divisions: male-male, male-female, female-female.

Trident will be well represented. Here’s a list of who’s competing:

Matt and Katie
Danielle and Alyssa
Vic and Terrance
Jenna and Katie
Joy and Casey
Karla and Jenny
Jerome and Marcus
Deb and Lindsay
Dave and TBD

If you’re curious about the WODs, here’s the first WOD competitors will complete:

WOD 1: Karabell

8 Minute AMRAP of

  • 10 Power Snatches
  • 20 Wallballs

Score is total number of reps. Only 1 bar per team. Only 1 working person per team. You can change weights at any time. You cannot clean and jerk the weight. Press outs are ok (although severely frowned upon).

Weights

Male+Male RX: 135#, 20# to 10′ Target

Male+Female RX: 135#/95#, 20# to 10′ Target/14# to 9′ Target

Female+Female RX: 95#, 14# to 9′ Target

Male+Female Scaled: 95#/65#, 20# to 10′ Target/12# to 9′ Target

Female+Female Scaled: 65#, 12# to 9′ Target

Here’s the full WOD list.

In case you’d like to drive down and cheer Trident on, here’s where CrossFit RVA is located. Tickets for spectators are $10, a small price to pay to see Team Trident.


View Larger Map


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!


iPhone 5 - from of Apple.

iPhone 5 – from Apple.

Dear Chriss and Andrea:

Happy New Year!

I have this crazy story to tell you and I really don’t think this story would be complete without acknowledging the excellent coaching and training that I have received at Trident.

So on New Year’s Eve, I got out of work early around 2 p.m. and was sitting on a bench waiting for a train at the Archives Metro Station.  And then suddenly, this guy comes from behind and snatches my iPhone 5 (this was a birthday gift from Erik/my first EVER smartphone!) out of my hand.  The guy quickly hops on the train on the other side of the platform.