Weighted Step Ups (Bar in front rack or kb held in goblet position) Each leg
Pull Ups
20-18-16, etc.
GHD situps or V Ups
Happy Birthday Chris Malvitz!
“Where’s Chris?”
29 muscle ups
29 OHS
29 HSPU’s
partitioned any way.


You  love ‘em or you hate ‘em.  Lets face it unless you are really demented they mostly suck – but why.  From a physiology stand point it is damn near the most work you can do using your body weight.  You full body weight goes all the way to the floor, back up in a plyometric move then a jump to move your entire bodyweight off the ground.  Do the math – Work = Force x Distance and Force = Mass x Acceleration (I knew that Physics degree was going to be handy…).  Let’s say your center of gravity is 4’6” off the ground and your weight 150lbs.  Minimal effort to get to the ground (if you do it right) but it is not zero unless you want to crash at 32.2 feet/sec­2 – then 150lbs back up to 4’6” plus the jump, lets call it 5’ for round numbers and easy math.  So with the effort to get your weight down safely and the thrust to get your feet under you (we’ll call that conservatively 50 ft/lbs of work) we are roughly now 200 lbs of work – so that is 1000 ft/lbs of work.  Lets say you are cranking them out as fast as you can and you are getting one burpees every 3 seconds (fast but not unrealistic, you can get 2 per second pretty easy…) so in 60 seconds you get 20 burpees – 20*1000 ft/lbs = 20,000 ft/lbs of work in 1 minute – that is about 2/3hp and trust me that is HUGE!  Just a small example – if you are on a road bike, level ground you would be going easily 25+ mph… If you want to check out power output for various exercise – here is a link

That is why burpees are tough – large load, over a long distance in a short amount of time.  So what.  The “so what” is that life rewards work done.  Life rewards power output.  And guess what 150 burpees for time builds besides power out put…mental toughness like you read about!   That’s not all – they are useful for in life.  Especially for Mil/LEO/Fire types – survival is fire and maneuver and that is what a burpee is – down fast then up fast move, back down before someone can see track and engage.  The usefulness in sports is easy to see, you fall down in soccer, fall down in football — enter the burpee and you are back up and on your feet moving.  Dive in volleyball, racquetball – same thing.  Maybe you are at a bar trying to make an impression on someone and you trip – the burpee can be your salvation and total recovery of your cool points – ok maybe that’s a stretch but you get the idea.

So what do you think about burpees…post you thoughts / ideas…

What are you looking for – the fountain of youth, weight loss, balance, power, strength, or maybe a solution for a healthy long life, where you are functional right until the end? Things like these come from people like you and me, the 0500 CF crowd, the Saturday throw-down crew and those running out for ‘lunch’ and CF at 1230.

People who have changed their lives at Trident CF — THEY are the proof that Constantly Varied, Functional Movements performed at high Intensity and a smart, sound, high quality diet works. Where else have you been where the trainers cared how much you slept the night prior, how you have been eating, “are you injured, sore.” Go to a ‘regular’ aka Globo gym and they actually prefer if you don’t show up, hell they are still collecting the money and that leaves the treadmill with a TV for someone else.

TRIDENT is on the front lines of changing the way fitness is viewed. My bet – in ten years TRIDENT will be the norm and “Globo Gym” will be left only to those who do not want to put in the effort to make change – maybe we need a road trip to Vegas to get the Odds on that one….

I see a future where Doctors prescribe workouts and diets instead of pills and MRIs. Physical Therapists have their injured doing WODs like Cindy or Nicole for rehab. This future will happen. I used to think the Europeans were crazy/lazy when I lived in there – the doctors would ‘prescribe’ a vacation to the Canary Islands for them to get sunshine in the dreary winter months – now I know they are cutting edge! The firestorm is coming.

We have children, including mine, doing CrossFit, eating paleo, succeeding in their sport, breaking records. These children will become doctors, physical therapists, nutritionists, teachers, coaches, moms, and dads. Nothing can stop them and they are armed with the most important/deadly weapon in the world – knowledge. I see the United States in the future, where obesity is once again rare, and the leading cause of death is trauma, instead of Cancer and heart disease. Type II Diabetes…eradicated and companies that make the drugs to lower Insulin levels and high blood pressure are making holistic supplements instead.

It all starts with you – we give you the keys to enable the future you envision. Maybe it is dancing with your great granddaughter at her wedding – hell I am going to be racing my great grandkids…whatever it is, it goes back to the post I made earlier on accountability.

So what ever you looking for – got find it and tear into it like you do the WODs


My kids were clambering for some banana bread…

3 ripe bananas mashed up

4 eggs

1 generous tsp of vanilla

Honey to taste – I used ~ 3 Tlbsp

-combine all above well

Add 2 cups almond meal and 1 tsp baking soda

Mix well

Pour into a 9×11 or something that doesn’t make it overly thick (I didn’t try to to bake a loaf of bread – but if you want to give it a shot let us know how it goes)

Bake it at 350 for 30 min

Swerve it hot with some butter – and a side of bacon seems to go well with it….


Tabata Fight Gone Bad:   :20 on/:10 off for 4 min of:
Wall Ball (20#/14#) SDHP (75#/55#)
Box Jump (20″)
Push Press (75#/55#) Row (cal)
*Each person records their lowest rep-count for each exercise for their score.  Combine all rounds lowest scores for daily total

1 med. size rutabaga
1 tbsp. butter
2 tbsp. almond flour
1/2 c. coconut milk
1 egg
1/2 tbsp. honey (not Paleo, but very minimal)

Peel and cube the rutabaga. Boil until soft (about 20 mins) and then mash. A food processor works best since rutabaga does not soften and mash like potatoes.

Mix in the rest of the ingredients until smooth. Again, the food processor works great for this. Pour into a well-greased casserole dish (8×8). Sprinkle with nutmeg. Bake at 350 degrees for 15 mins

Last night I got another 300,000 miles on my CrossFit warranty thanks to Marjorie – it was awesome.  There were four athletes at the 1915 class – no place to hide.  The WOD – 5 rounds of 60 sec row for calories, 60 sec Max number of pushups, 60 sec Max number of situps with a 60 sec rest between all events.  Of course I had to pull a fast one…after the first round scores were posted I came out with the following “If you score lower on any round that your first round there will be a substantial Burpee penalty.”  The cold, dirty looks were evident along with a few inaudible 4-letter words…love it.  The work went on and the level of suffering ratcheted up.  “Last round!!” – I gave them a way out, “If you can dig deep to that place to find the strength and row more calories than you did on the first round – no Burpees”

That place.  We all have been there.  Maybe it was at CrossFit maybe not.  It is the place where we hold a huge amount of strength, will power.  It is the place deep in your soul, your essence where we hold our inner strength, our fears.  It is painful to go there – both physically and mentally.  It sucks, as there is only one price of admission to get there – you have to suffer. You are going to hurt.  But what is in there is amazing – it is where you can find that extra bit of physical and emotional fortitude to keep going, pull harder – it is primal and it is powerful.

Marjorie went there – it was awesome.  She came alive and was on fire, she quite literally fell off the rower in a heaving pile muscle and exhaustion.  With 10 seconds till the next evolution she got up and went after the pushups possessed, the pain evident as she “went there” again.  She tore through the situps never breaking for the entire 60 seconds – it was a thing of beauty and inspiration and why I love CrossFit and coaching.

Thanks Marjorie