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!




Bench press- Find 1 RM


“Sweet 16 and Elite 8”

 Cash in: pick one

  • 64 air squats 
  • 32 calorie row


 Complete 2 rounds of the following movements

  • 16 db bench row (8 each arm)
  • 8 Ring push-ups
  • 16 db dead lifts
  • 8 Ring Push ups
  • 16 step back lunge w/db
  • 8 ring push-ups
  • 16 db push press
  • 8 ring push–ups
  • 16 db hang-power clean
  • 8 ring push-ups

 Cash out: pick the other one

  • 64 air squats
  • 32 calorie row


Hard works pays off.

If your name is Tracy Ocker, Reid Owen or Mark Espinoza – you should email us at 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!


Workout of the Day
Conditioning: RFT – in teams of two

25 x High-Five Burpees (completed together, each completes 25 x reps (high fiving at the end of each rep/ jumping and slapping hands- forcing them to work as a team)

Teams of 2 then do partner Elizabeth (one rows 200m one works- rower is pace setter)


(Squat) Clean 135 lbs
Ring Dips

25 x High-Five Burpees

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.


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.