30 Day Pure Paleo Challenge – Rules and Regs:
The goal is to eat ONLY foods from that qualify as paleo-friendly for the entire 30 days. In its most simplified form, this includes lean (un-processed) meats, fruits, vegetables(non-starchy), nuts, seeds and most oils.

The challenge will work on a point system. For every serving of a non-paleo food/drink that you consume, you earn points. So, obviously, points are bad, and the goal …is to obtain the lowest possible score for the month. Some foods that are considered borderline will only constitute a 1 point penalty, where as all the strictly “Paleo forbidden” foods will count as 2 points.
The 1-point borderline foods are: Wine, Beer, and alcohol (1 serving = 4 oz, 12 oz and 1.5 oz respectively). Lean cold cuts (since in their purest form they are Paleolithic, but are processed) like ham, turkey, deli chicken and bacon. *These foods are only worth one point up until you’ve reached 5 servings for the month, then they begin accumulating 2 points per serving.*
All other foods that are clearly non-paleo foods are worth 2 points. The obvious ones are sugar (other than the natural sugar that occurs in fruit), all artificial sweeteners, all whole grains, legumes (including peanuts), all dairy (milk, cream, butter, cheese, etc). Also, some less obvious foods that carry a 2 point penalty are: protein bars and shakes, honey, cottage cheese, corn (this is a whole grain), potatoes, sweet potatoes, and yams.
Each person involved in the challenge will pick one or two teammates or partners to pair up with for accountability purposes. (Pick someone you see frequently). You’ll log your food intake each day in any way that is convenient for you (Paper journal, online, etc.) and share it with your teammate. This doesn’t have to be every day, but often enough that you’re accountable to someone! You and your teammate will keep track of the total points accumulated (or, hopefully, lack thereof) for the entire month. At the end of the month, everyone will report back with their total scores.
Rather than offer a monetary incentive, we’ll do this the Crossfit way! The top two winners will get to either devise a workout or choose a Hero/Girl workout for the rest of the group to perform. Shy of doing two consecutive naked Murphs with a 40 lb. weight vest on in the snow, the workout design is open game!!
Good luck everyone!!!

You don’t have to be a fantastic hero to do certain things – to compete. You can be just an ordinary chap, sufficiently motivated to reach challenging goals.
Edmund Hillary

Ten rounds for time of:
10 Pull-ups
20 Sit-ups
30 Squats

Yeah so I’m on X Mas break and bored as hell so I decided to write something for the blog. The opinions expressed in this blog are purely mine and are not those of the CF Trident Inc. and coaches. Please excuse any misspellings, side tracked thoughts, and random bits of profanity.

Yeah I’m bored.

As I strolled into the gym last week Chriss quickly hit me with a question, which I truly didn’t know how to answer at the time. What is CF Trident about? I didn’t know if it was because Chriss spit it out as fast he did or because it wasn’t an easy question to answer. Chriss was talking to a guy that was interested in Trident and posed the same question to him. I understood the question but really it was hard for me to answer at first.

I’ve been to a few different gyms around the National Capital Region and other areas, while travelling for work and each had its own “theme”. When I say theme, I mean either the way the coaches program their WODs or attitude of the clients and staff. Although you’d think all CF gyms have the same type of training and attitude toward training many are really different. Some gyms have taken on an almost pure strength bias for all of their programming, and in doing this they’ve almost forgotten what CrossFit is about. There are ten components of fitness that CrossFit recognizes, and in only focusing on just strength these gyms have discarded the other nine. Strength is great aspect of fitness, and let’s be honest all guys like picking up heavy shit but, we’re not a powerlifters. We are Crossfitters.

On the other hand, I’ve also been to gyms that pretty much only do sexy METCON WODs. Let’s face it, we all love the METCONs because we walk, or crawl, away from them feeling like we’ve really done a ton of work in a relatively short amount of time. However, with only doing METCONs athletes are looking at getting tons of overuse injuries.  Also, I’m very guilty of sacrificing form for the sake of going faster during a METCON. Unfortunately, in doing this we never develop the technique and efficiency needed to perform some fundamental movements. Just ask Chriss about my BW squat.

The last theme of some other gyms is the competition aspect of CrossFit. I’ll be the first to admit I love CF competitions, and I’ll probably compete until I’m in my 50s. However, I went to a gym once that was extremely competitive and it was pushed on every athlete. This really started to take the fun out of working out. What made this worse is if you weren’t a “firebreather” than you got little to no coaching. What these coaches failed to realize is that CF WODs are timed so athletes can measure their performances, not to always measure it against others’ performances. When guys as big as Matt W., who should wear shirts that say “I eat midgets for breakfast”, and Tom D., who’s lats are so big he looks like a flying squirrel, are working out next to you you know you’re not going to put up numbers as big as theirs. If you are able to cut 15 seconds on your previous time that is a huge achievement and who cares there are people beating you by a minute; it’s about your performance.

So what is the “theme” of Trident or what is Trident all about? I personally think it’s that we do CrossFit, pure and simple. We do constantly varied functional movements at high intensity. Our WODs are programmed so that we are improving in all ten components of fitness. Until I came to CF Trident I’d never done a pistol, slam ball, strict pull-up, barbell roll-out, box jump/burpee, or sledge drag in a WOD……..oh and Jumping Jacks…..seriously Tom what was that about? Many CF gyms have lost sight of what CF is about and only train in certain aspects. They choose to really focus on either what their clients like or what they think will be in the competitions. Guess what, the works out you hate the most, and make you want to walk back out of the gym when you see them written on the board, are the best ones for you. Let’s face it we hate them because they are the ones we suck at. Yes, Andrea I’m thinking of you as I write this. So I just want to say thank you to all the coaches at the gym for programming WODs that stay true to what CrossFit is supposed to be about. In the end, CF Trident is CrossFit.

By Tim Bishop

A Love Note to My Coaches


Notes on Trident’s Coaching Philosophy

I used to know it all.  Really, everything.  I had to; I had 8 years of coaching experience under my belt, lots of certifications and a few happy & successful athletes.

Then, in 2009 I walked into a CrossFit to be greeted by the world’s smallest giant force of energy, aka Andrea.  I had been in only once before, had not been coached by this woman and yet, from across the room, I heard her yell with pure joy, “ELLEN!”  Let’s be real; I was confident that she must have noticed and remembered how insanely awesome I was in my trial workout (this was, after all, during my know-it-all awesome years) and I may have strutted, just a bit.  My strut lasted about 30 seconds until the next person walked in and got the same greeting.  She knew our names, cared about our stories and cared to help us be better.  With just one genuine greeting, I had been coached.  The strut ended and my journey into how to be a coach began.

The next day I met the world’s fastest talking man, aka Chriss.  His warm-up made me cry, his instruction made my head hurt, his workout made me sick to my stomach, and his high-five made my night.  This amazingly fit-looking cheetah-man had not once made me think about what I couldn’t do…he had only caused me to consider what I might do better.  With a smile and a high-five, I had been coached.

Until that week in February ’09, I had thought that coaching was about knowledge and information.  Races would be won or lost based on physics and physiology.  Truly disciplined athletes would do what was necessary, as dictated by their coaches and the science, to get it done.  Gifted athletes shouldn’t need pats on the back to go fast…and those that did weren’t the fast ones anyway.

February 09 felt great.  I just thought I had been bitten by the CrossFit bug.  The workouts were a sweaty, burning mess and it was cool to be working hard with a team again.  But deep down something was shifting.  I was being expertly coached by two insanely awesome and energetic people.  They knew their stuff, for sure, but their knowledge wasn’t what kept me walking back through the door.  I wanted another high five and another giant hello.  They were coaching my ego and damn did it feel good.  My know-it-all world was being rocked on its axis.  I didn’t know anything about coaching!  It hurt a bit, but I was in the good hands of generous people who were happy to share their knowledge.

Chriss and Andrea aren’t the only ones who have rocked my world over the last two years.  I recently had a coach throw himself to the floor when I missed a pull-up.  I don’t know if you’ve seen Chad’s special summersault, but it is truly ‘special’.  I had never before felt someone else’s juju do some of my work for me, but I am confident it was his will, not mine, that got that third pull-up in a row (it was the fourth and the miss that resulted in him writhing on the ground).  His joy in coaching, his good humor and his true investment in his athletes is a daily inspiration to me.

And don’t even get me started on the Delaneys.  The poetry in their movement has caused me to understand what CrossFit HQ means by Virtuosity.  Combine that with just enough sarcasm to make your inner underachiever feel bad about itself and you’ve got coaches who are going to make you want to kick your own ass.

At Trident we field a lot of questions about coaching/opening a box.  I think it is easy to see that something is going right and many want to know how we do it.  And so here it is.  Watching and learning from the best has provided me with the Trident recipe for great coaching:

Care.  Care a lot and care often.  Care with enthusiasm.  Care loudly.  Care enough to want to cartwheel when an athlete gets it right.

Listen.  Listen without judgment, without prejudice and without end.

Understand.  Understand goals, limitations and fears even if they don’t jive with what you know to be right.

Keep it simple.  You might actually know everything but no one else cares.  Just help your athletes move better.

Laugh.  If you find steps 1-4 hard to do, laughing and causing laughter is a good cover.

Finally, be grateful.  As coaches we get our juice from the successes of others…we must remember to thank our athletes for inviting us on their journey.

Trident coaches, thank you for my re-education.  Trident family, I am grateful for you.  You are my heroes and my inspiration.  I am lucky to be sharing this journey with you.  Thank you.

Ellen Gallagher

Friday, 17 December
6 min. running clock: 
row 500m. 
with the remainder of the time AMRAP of:
 5 power snatches (65#/95#)

10 C2B pull ups
rest 2 min.
6 min. running clock
. 50m wt. walking lunge (25#/40# db’s)

remaining time AMRAP of:


10 burpees jumping over barbell
rest 2 min.
6 min. running clock
. 50 sit ups ,
remaining time AMRAP of:

5 big box jumps
10 kb swings(16kg/24kg)