This blog post was originally posted by Trident athlete Ericka Andersen on her site She got back a few days ago and she’s still TIRE-D.

Me shaking hands with Christmas pre-workout

Ericka’s other Games posts: 

Kind of. So — pause in our regular coverage today to spotlight a really cool event I got to participate in yesterday. Christmas Abbott is as cute and muscularly compact as she looks — but also super sweet.

Not only is she a great Crossfit competitor, but she also works on a NASCAR pit crew, changing tires in the heat of the moment — fast.

Reebok set us up with our own personal training session with Christmas — very cool. She showed us how you sit and then how you use the gun to screw up off the screws really fast. The point, of course, is to lose as few seconds as possible for the cars on the track.

Marissa & Jaclyn getting ready to roll! 

We were at the Crossfit Games so we couldn’t NOT include a WOD with this thing, right? So Christmas turned it into one. Here’s how it went:

For Time:
10 burpees
5 tire flip jump throughs
1 more burpee
Change the tire

It was pretty cool. We put on knee pads, ear plugs and plastic glasses for protection. I was up against Tina for time. I was nervous because there was a crowd watching and I was afraid I wouldn’t be able to pull the lug nuts off.

Anne, me, Christmas, TinaGina

I also got the chance to do a short interview with Christmas after the workout. I find it so interesting to know how really fit people like her fuel their bodies. Sometimes I wish I could just watch and see how much and of what they really do eat. Super enlightening. Here’s the interview video:

Christmas and a friend showed us what we’d be doing. A little intimidating but they made it look fun and obviously, I had to try it!

Here we go…Burpees:

Tire Flips:

Changing tires!:

And it’s OFF:

With the whole Reebok media crew:

By the time we were finished there was a line winding around the area for photo ops with Christmas. She’s got an awesome personality and it’s clear this is her jam. I’m not sure why she was not competing in the Games this year but obviously she has a rockin’ bod and she can pump some serious Crossfit iron.

Thanks to Reebok for hooking us up with this cool opportunity. I definitely never thought I would drill lug nuts off the side of a real live NASCAR!

This post comes from Trident Athlete Chris Campagna, who has a thank you and an invitation.


Chris pushing it at The Open this year.

A little over a year ago I did my baseline and started coming to Trident. I was encouraged by my awesome wife, Shannon, great friends and inspirations Andrea and Emily Porterfield to come and do my baseline upon being released from medical care following a serious traffic accident. I was “three months or less” for at least six months. I was incapable of a sit up, pull up, or push up. Most of the time I just wanted to throw up.

A year later I can string together a handful of pushups, rock some ab mat sit-ups (still a little slow), and get a few strict pull ups. Besides being able to survive and complete a WOD, I can now actively participate in my life. A month ago we moved and I was able to be actively involved, moving boxes and furniture up and down the stairs. It was a moving experience for sure. Last weekend I participated in my first Stand Up Paddle Board race, finishing 5th out of 12, so more behind me than in front.  And, now I have a baseline for 2.5 mile race. In the final ¾ of a mile I was getting fatigued, but the spirit of the Trident community help me overcome the fatigue and finish strong. The image of Alex finishing one of The Open workouts as everybody surrounds him to cheer him on came to mind and I felt supported by all of you as I finished the race. Witnessing the elite athletes, chubby hubby, old guys like me, and anyone willing to check their ego at the door and put everything they have into a workout inspires me every day.

So, thank you Trident community, great coaches and our founders Andrea and Chriss. I am truly grateful for everyone. As a small token of my gratitude I am inviting all Trident CrossFit community members to Belle Haven Marina a mile south of Old Town to try some Stand Up Paddle Boarding. (I will have plenty of boards and paddles on hand for everyone to try out. It is a great core workout. So if you want to try  SUPing this Friday night from 7-9 p.m. please shoot and email ( so I know how much Ceviche and beer to get. It will be a great way to start the weekend.

Thank you all for your dedication and hard work.

Chris (one s) Campagna




You are invited to come Stand Up Paddle Boarding

This Friday July 26, 2013 at Belle Haven Marina from 7-9 PM.

(*Belle haven Marina is located approximately 1 mile south of old town – See directions below)

The Campagna Family is providing the Paddle Boards, Ceviche and beverages.

Wear a bathing suit, bring a towel.  There will be NO BURPEES!

If you can make it please email Christopher at


Directions from D.C., Arlington or Maryland (North of D.C.):

• Cross Potomac River (only if coming from DC or MD) and take GW Parkway south (toward National Airport).

• Go Past National Airport and into Old Town Alexandria. GW Parkway becomes Washington Street in Alexandria. Stay on it.

• After approximately 2 miles, Washington Street becomes the GW Parkway again (you will see the river on the left).

• Go 1 mile and make a left into Belle Haven Marina (the sign is on the right, but you turn left).

• Park at the Office and walk to the end where the rental dock is located

This blog post was originally posted by Trident athlete Ericka Andersen on her site She’s always on the run.

My pose running partner & I (pink power!)

Two weekends ago I had the awesome experience of attending a Crossfit running and rowing workshop at Trident Crossfit.

I was pretty excited when I saw it was being offered because they planned to go over principles of Crossfit Endurance — something I’ve had a hard time wrapping my head around.

I wasn’t too concerned with rowing but figured learning technique couldn’t be a bad idea. Mike and Emily Porterfield — staff at Trident — taught the class. Both of them have a professional background in coaching rowing and running, respectively.

Crossfit Endurance v. Traditional Marathon Training
  • Crossfit Endurance order of priority: Skill, Drills, Volume (miles per week)
  • Traditional Marathon Training order of priority: Volume (MPW), Drills, Skill

I’ve heard over and over that CFE marathon training lets you do WAY less miles and still be prepared for a marathon. I am well aware that many marathon runners do not believe in this technique (Hi, Glenn!)

I’m not sold on it myself — BUT because I would like to stay in Crossfit this training season and NOT devote my life to double workouts everyday to train for my fall marathon — I’m giving this a try. Also, I don’t have my heart set on a big PR this year. I’m more than happy to give it a try and see what happens!


In short, CFE is all about the skill and technique of running not overall miles. I’ll still get long runs in but perfecting the technique combined with strengthening my entire body (legs, core especially) with traditionally WODs 5x/week, I’ll be in good shape to run 26.2 come November.

As I mentioned last year — I had NO pain or injuries during training (traditional) for the first time ever — and I credit the strength I gained from Crossfit for that.

Pose Running

I had hear of “pose running” before but didn’t know what it was. It’s a simple running technique based on the idea of running with a fall forward motion, a straight core, neutral head and pulling your leg up rather than down. Here are four things to remember about pose running:

  1. Weight is on ball of standing foot; foot stays flat on ground.
  2. Knee is bent on standing leg.
  3. Ankle of lifted foot is under hip, ankle & foot relaxed.
  4. Upper body is in alignment: ears over shoulders, shoulders over hips, hips over ankles.

We started with a description and then ran through some great drills to get us going. Emily kept saying when you start pose running it feels like “wearing someone else’s underwear” – ha ha — so, it feels weird. And it does! But the drills we learned will be really helpful in learning how to make it work.

First, learn how to just pull your leg up and down from the ground with the opposite leg bent. You need to get used to pulling your leg up — instead of slamming it into the ground.

Second, learn to run leaning forward with a straight-lined body. Keep your head netural and run towards the balls of your feet. For sprinting, it should all be exaggerated. For long distance, it’s less exaggerated.

This video does an excellent job of explaining it:

Those who use the pose method usually favor minimalist shoes as well. It’s simply a natural choice because you are working to be so in tune with your body’s natural function of running — and barefoot/minimal shoes allow your body to feel the ground more naturally.

I got a great foundation for pose running and began to better understand the foundations of Crossfit Endurance. Trident is offering a CFE class really soon — and I’m going to join so I can really give this thing a shot. I’m planning on practicing these drills before I run from now and seeing if I can’t perhaps get a little speedier. Of course, you also have to combine this with tempo runs, sprints, and mile repeats. It’s still a lot of hard work.

Rowing Skills

One can always learn how to row more efficiently. I certainly had no formal training in it so learning from a real rowing coach was helpful. When you first start rowing, you don’t think of it like other power lifting exercises — but it’s actually very similar to a deadlift. Here’s how Crossfit Journal explains it:

The rowing stroke is very similar to a deadlift. In the drive (work) phase, the legs initiate the power, and arms remain straight. Then the hip flexors and torso muscles maintain the power through the leg and hip drive. Finally, the arms finish the stroke with an accelerating pull toward the torso that completes the smooth handoff of power from lower body to torso to upper body.

It doesn’t feel natural when you start doing it right but it will definitely get you faster and more efficient with your energy supply. If you are rowing correctly, your legs are going to feel it. If your arms are doing the work — you’ve got it wrong.

This says “crossfit rowers” but it applies to anyone who regularly uses a rowing machine to work out. We practiced by breaking it up into sections and getting each down well before putting it together.

After lots of practice and learning, we settled back in for a recap. I was mostly concerned with how Crossfit Endurance would work for marathon training.

  • How often should you run? —-> 2-3x per week
  • How often should you do the WOD? —-> 4-6x/week
  • How long do you need to run?  —–> You don’t “need” to run long. I didn’t get a mileage # here but mostly, the long running is for your own comfort level.
  • What makes the difference? —-> technique! (see: pose running)

That’s just a nutshell –– there’s plenty more I will learn & have questions about in the future no doubt. But this class was definitely worth my time to learn some new basic stuff and get on the bandwagon for my fall marathon training.

This post is from Trident athlete Kristina Thomas. It’s from her personal blog, Dawn Points. Don’t be a tough guy/gal if you’re injured!


**NOTE 2: I am not a medical professional**

So, you’ve been injured.

You’ve been sentenced to the dull realm of not-making-progress-toward-your-mission-of-combining-the-strength-of-a-grizzly-and-the-suppleness-of-a-leopard-into-one-super-human-that-happens-to-have-your-face, also known as not-CrossFitting.

To avoid spending listless afternoons in crushing un-productivity and poopy self-pity, read on. Take it from someone with 20/20 hindsight.

Step 0. ADMIT that you have an injury.


My foot/cankle five days later

Hint: if you are swollen, bruising, and limping five days after you wiped out on a box, you probably hurt yourself. Don’t be stubborn. Stubborn is stupid.

Step 1. Figure out what it is.

Go to a doctor if you can. If you can’t, ask your friends, coaches, and budding anatomists if they’ve seen your symptoms before. Google with your best google-y concentration and persistence–don’t stop at hits from

Some references for after you’ve driven yourself to tears from reading about all the scary side-effects of your newly diagnosed injury on webmd:


Step 3. Figure out how to fix it.

don’t let any news hold you down

Approach your injury with the attitude that it can be fixed. If the kind doctor from Step 1 told you you’ll never lift again, smile, nod, and get out of that office. Attitude is everything. Where there’s a will there’s a way. Can you tell I’ve been scouring the “inspiration quotes” tags on pinterest?

Healing is injury-specific, but Steps 4, 5, and 6 are general guidelines to getting back to being awesome

Step 4. Rest and mobilize.

Straight from the thoughts of one BAMF:

“Bourne concentrated on rest and mobility. From somewhere in his forgotten past he understood that recovery depended upon both and he applied rigid discipline to both.”

The Bourne Identity, by Robert Ludlum, p137

How long should you rest? As long as it takes.

How much should you mobilize? Until your eyes bleed.

soooooooo supple

Okay, seriously, you should mobilize every day for at least 100 repetitions through a safe (not necessarily discomfort-free) range of motion. You want the muscle-tendon-ligament-joint complex to remember how it’s supposed to work, but it has a certain threshold beneath which it won’t retain the information. If you don’t surpass the threshold in each sitting, all you’re doing is making pretty circles in the air. Rinse and repeat.

Step 5: Eat real food.



This goes without saying. You should do this all the time. BUT it is especially important when your body is trying to heal from a traumatic injury. If you’re not getting high-quality fats and enough of them, change that (fish oil babyyyyy). Now is not the time to bury your face in a pan of paleo brownies, even if your self-pity is like Rowdy Ronda Rousey and you’re poor little Julia Budd.

Step 6: Become the happiest person alive.

I’m being serious. Don’t succumb to pain and panic. Fear and anxiety can hinder the healing process. I’m not saying this as a new-age hippy, I’m saying this as a Jedi. Okay, okay, a Padawan. Watch this.

I get it: being happy at a time like this is a Herculean task, especially if increasing your work capacity across broad time and modal domains makes you your happiest.

Here a list of get-happy strategies

  • Be nice to people. Especially people you don’t like. You’ll feel good about yourself. Feeling good about yourself makes you happy.
  • Work on your weaknesses. Celebrate your strengths. Physically, this means you should use your time off to build that hollow-rock position, work on that strict pullup, open up your hips and limber up your calves. Pick something that doesn’t aggravate your injury and do it. Make your weaknesses strengths and your strengths stronger. It might prove boring but, hey, you’re bored anyway.
  • Go outside and sing at the top of your lungs. (Make sure nobody is around or you’re likely to face embarassment.)
  • Give your puppy a hug. Repeat often.

Step 7: Get back to the box.

Everybody misses you.

Don’t stop practicing Steps 4, 5, and 6. If you’re not well enough to get back to pre-injury activities, be smart about it. Chriss will probably make you write “Hard is easy, smart is hard” on the board 20 times in your best handwriting. Write it on your heart as well. Don’t reinjure yourself.

Our coaches are the best, and they will come up with substitutions for you if you let them know what’s happening. Don’t be shy says the shy-est girl evahhh.

Step 8: Prevent injury. Move well.

Injuries happen because you’re not moving correctly. Poor mechanics indicate 1. laziness or 2. physiological inability to attain a good position. Fix it.

When Andrea tells you your knee is caving in on your squats, free your hips/ankles before you put another pound on the bar. When Matt K. tells you to land softly on the box, pretend your a kitten for a day (or however long it takes). When Jerome tells you to keep your core tight, lock it down.

And when Marcus tells you to take a rest day, take a rest day.

Listen to your body.

If you respect movement, it won’t hurt you.

It’s good to be back, Trident.