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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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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


Past Summer - Garage Games - Stone

AKA Thor – Bad. Ass.

Name – Cole Mike AKA ‘Thor’

Age – 41

Profession – Consulting (Project Management)

Trident Start Date – 10/21/2011

What was it that brought you to Trident?
Initially I wanted only to do CrossFit in the triathlon off-season, however an acquaintance recommended Trident and it peaked my interest. I was looking for a high intensity cardio and strength training workout that would fit in-between graduate school and working full-time. I was warned that CrossFit was addictive, but didn’t give heed to the warnings and thought I could quit after a few months.

What’s your favorite workout?
BURPEES!!! Huge fan of any chipper workout and of course BURPEES!!

What progress have you seen since you started?
Honestly, the greatest progress that I’ve seen is getting my ‘mojo’ back! Pushing past those limits that I previously thought were unattainable in all aspects of my life. The positive reinforcement and infectious camaraderie that I was experiencing at Trident began to impact my life outside of Trident. The transference of the determination, discipline and success inside the box to outside the box is astounding and is directly connected to the community of Trident.

One Year Into Crossfit Comparison

Before (left) / After (right)

My first year I noticed almost no change in my weight and took my body fat measurements at the six months and one year from my start date. From the six month to one year mark, I had lost 17 pounds of body fat and gained 9 pounds of lean mass which equaled a 6% drop in my body fat percentage. My mobility has improved leaps and bounds, just ask anyone to show you my original ‘squat’ depth.

What do you think motivates you?
Never forget those moments when a fellow athlete comes back to finish the WOD with me even if it is them just letting me know they have my back by pushing me through the WOD highlighting the train as individuals but workout as a community aspect of Trident. Personally, my faith helps me dig deep and helps me to never let limitations hold me back, but use them to push me forward. If all else fails the coaches know how to ensure I leave it all on the floor.

Favorite Trident memory or proudest moment?
After many failed attempts, those moments when you surprise yourself in overcoming a previously unobtainable movement or scoring a PR. Representing Trident and bringing it at competitions (especially road trips) are priceless.

What do you do when you’re not at Trident?
Mostly study, I graduate May 2013.

Fun Fact!
I was 6 feet tall in the sixth grade (11 years old) and became an endurance athlete because my lack of coordination. I didn’t train with weights until I started CrossFit at Trident.


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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!).