Hello Trident Peeps!
After looking closely at the Governor’s Decree, (EEK) we realized that we would be in violation if we were to continue our outdoor classes. Therefore, stay tuned for more online training content.
Again: OUTDOOR CLASSES ARE CANCELLED until further notice.
Wash your hands, Hugs your loved ones and stay strong!
The Trident Team
Hey There Trident Peeps,
1. First of all. THANK YOU for the outpouring of love and concern. Each and every email or text we receive is a testament to fortitude, loyalty, and kindness of our beloved Trident community. We miss seeing everyone in person so please keep posting your videos on Instagram and FaceBook and tag @tridentcrossfitva.com
2. If we are unable to reopen the physical space on Monday, March 30th, we are offering to put everyone’s membership on hold until we reopen. If you are able and would like to keep paying your membership, please let us know. Any support is appreciated, but we know that this virus is affecting everyone, and we don’t want to add that burden with continuing membership dues.
3. We will continue to support our community with daily at-home workouts and The #800 Gram Challenge (starting Monday 23rd). Details on the #800 Gram Challenge will be on Instagram and via emails over the coming days.
4. We will continue to facilitate outdoor workouts as long as we are able to.
5. We are committed to keeping our business alive throughout this difficult time because we KNOW our community is unstoppable. Our goal is to provide our members with a physical place to reunite and train together at the end of this unprecedented and challenging period.
6. Let us know if you are interested in virtual yoga on Sunday with Coach Mel !
Stay Strong –
Chriss & Andrea
Hi Trident Peeps.
We wanted to keep you in the loop on a couple things we will be doing so our members can, not only keep their fitness levels, but INCREASE their fitness by becoming fitter, faster, and stronger in the next couple weeks.
Here are a few ways we are doing that for you:
1. At Home Workouts posted daily on SugarWOD
We want to make sure everyone can get their WOD on while at home. Please post your creative WOD attire and tag us at @tridentcrossfitva. If you do not have access to SugarWod, please email us at firstname.lastname@example.org.
2. Outdoor Classes
We will be hosting three hour-long outdoor classes daily at 6:00am, 12:00pm and 5:00pm. We will meet at Trident and head across the street to workout. Please be bring a water bottle, towel and any additional gear you think you will need. These classes will follow the “at home” WODs posted on SugarWOD.
3. Free Strength Track
For those of you who have a home/apartment gym, Vicky will provide free access to her Strength Track for the next month. It contains 4 lifts a week (2 upper and 2 lower) all on SugarWOD. It is currently a private track, so if you’d like access, please email email@example.com
4. Burpee Challenge
March is not over! Get after your burpees at home, and record in SugarWOD under “Burpee Challenge” as part of your daily workout.
5. 800g Nutrition Challenge
Think you eat enough fruits and veggies?….Think again! 800g DAILY of fruits and veggies for the next month… can you do it? challenge accepted. This will start next Monday, March 23rd, email staff@tridentcrossfitva.
6. Territory Meals
We definitely want you to keep ordering your meals, as does Territory. Meals will be available for pick up at Trident from 9am-noon on Monday, March 16th. Additionally, we will have someone at Trident from 4-6 pm for people who can’t pick their meals up in the morning. Be on the lookout for Thursday Meal pick up updates.
6. Milk Carton Fitness
Be on the lookout for some “special” WODs using a carton of milk, Tide, a broomstick, and other household items. Ever done “DT” with your detergent? Extra points if you use Tide+.
THANK YOU. We are truly overwhelmed by the loyalty and support that you all have shown us. Thank you for the kind emails and texts and thank you in advance for keeping your membership with us to keep our community alive. Without membership fees your gym would cease to exist. Please keep this in mind if you are considering placing your membership on hold or cancelling. So, please take a deep breath with us – and we’ll take this one week at a time. We are brainstorming ideas to keep our community together so if you have any suggestions or ideas, email them to firstname.lastname@example.org.
In Strength and Solidarity,
Hey There Trident Peeps,
This weekend there have been more reports of positive cases of COVID in individuals who are not symptomatic. With this new information and in the interest of your personal health and well being, the well being of our staff, the greater Alexandria community and the larger community of our planet, we have decided to close the physical space of Trident CrossFit for the next two weeks, March 15 to March 29.
Social distancing is our greatest weapon to keep each other safe and not overwhelm our healthcare facilities. That means the physical gym will be closed but we will be posting At-Home workouts and outdoor ideas for you to still get your workouts in.
We do ask for your support and understanding during this period as it is new for everyone. We will continue to try and make the best decisions with the information that is available to us.
In the meantime, you can expect:
- At home workouts to be published on SugarWod and Beyond the Whiteboard starting Monday, March 16th.
- We are planning outdoor bodyweight workouts that you can participate in. (Stay tuned for schedule.)
- Nutrition challenge (800 Gram Challenge). More to follow on this.
This is a trying time that can test the resolve of ANY community. Knowing you all, we will rally together and find creative ways to support each other and make the most out of the crazy situation that we find ourselves in.
Chriss and Team Trident
To our Trident Athletes,
The health and wellness of our athletes and employees is our first priority; therefore, we are monitoring the guidance of the CDC and our local government for information regarding additional safety measures and possible restrictions. At this time, we do not plan to close the gym. We are taking the following proactive, preventive measures to protect against Coronavirus exposure:
- We have moved the hand sanitizer to the front entrance. Please apply upon entering and exiting the gym.
- We have added additional wipes around the gym as well as provided bottles of spray bleach to wipe down flat surfaces. Wipe down all equipment BEFORE and AFTER your workout with the disinfecting wipes. The wipes have been developed to stop cross-contamination on surfaces and will sanitize surfaces, killing 99.9% of germs.
- Coaches are wiping down door handles, markers, key boards, etc. regularly.
Individual Precautions and Preventative Efforts
We would also like to take this opportunity to remind you of recommendations provided by the CDC to help safeguard your own health:
- If you’re feeling ill, please stay home.
- Wash your hands thoroughly and frequently.
- Avoid touching your eyes, nose, and mouth.
- Cough or sneeze into the crook of your bent arm (at the elbow), not into your hand.
We will continue to be vigilant concerning the Coronavirus and follow the very best practices to maintain a clean, healthy environment. If you have any questions or concerns, please feel free to email staff@tridentcrossfitva.
Saturday’s All Day Row to support Clint Trial was a huge success! 17 teams participated in the event. One team was a single person team— former Trident athlete Steve Houde rowed virtually in his garage in Maine. The other teams were made up of a variety of athletes including Trial’s unit members, Trident athletes, friends and family of Trident and athletes from CrossFit PR Star in Chantilly. Many of the team members met for the first time on Saturday as there were individual rowers looking to join a team. Despite not knowing each other, teams came together to show their support for a patriot and his family. Athletes shared their gifts of time, money, dedication and patience as they rowed almost six hours. It was remarkable to watch the Trident community and others come together with such enthusiasm and grace.
Half way through the day, Chriss added a twist to the event when the assault bikes and ski-ergs were introduced! Teams could accumulate additional meters on the bike or ski-erg, but one team member needed to continue rowing. The meters were valued at 1.5x’s the erg meters. Athletes had the opportunity to add meters on the bike or ski-erg for an hour and again in the last hour of the event.
Athletes remained fueled during the event with donations from Whole Foods Pentagon City, Territory Foods and many treats from athletes and spectators. Bananas, frozen grapes and popsicles were favorites.
After tallying registration fees, online donations and cash donations, we were just $800 shy of our $10,000 goal. We made an announcement during the event and additional donations came in along with a generous donation from Trident’s John Crowder of Bradham Automotive. By Saturday afternoon we met our goal and since then have exceeded it. Thank you to everyone for your generosity!
Teams worked extremely hard on Saturday to earn as many meters as possible. It was a physical and mental challenge for everyone – some doubting they could even complete it. There was pain, discomfort and exhaustion but every team worked until the very end. Three teams collected the most meters:
- 1st Place – CrossFit PR Star 187,797 meters
- 2nd Place – FIDN 153,135 meters
- 3rd Place – Nordic TC (Trident’s own!) 144,907 meters
The one man team, Steve Houde, rowed 56,435 meters.
Thank you to our friends at Lululemon Old Town, Misha’s Coffee and Kristine’s Touch Massage for providing prizes for the 1st Place team. The 1st Place team also went home with a Concept 2 erg. The top three teams received a bottle of whisky to celebrate.
Congratulations to the winning teams and to everyone who participated! And, thank you to everyone who contributed to the fundraiser for Clint Trial and his family. It’s an extraordinary example of caring and community.
For those who may not have heard, Josh will be leaving us soon to join the U.S. Army! We’re sad to see him go, but excited for his next great endeavor. With that said, we’re looking for an experienced Level 1 (or higher) motivated individual to join our awesome team.
Here’s a quick description –
Trident CrossFit is a world-renowned CrossFit Gym in the Washington DC area. We are growing our coaching family and seek an experienced Level 1 (or higher) highly motivated individual with a passion for helping others improve their lives through health and fitness. Primary responsibilities will be coaching our group morning and noon classes. Specifically, 9:30 am and 12:30 pm.
You must be proficient in coaching a variety of different age groups and ability levels, as well as have a passion for health and fitness. Most importantly you must be a great representative of our brand.
If you seek a workplace where you can be yourself, be heard, and be respected while having a job that challenges you, Trident CrossFit is the place. Trident CrossFit offers a unique workplace environment to its team members while enabling their career development and growth.
If you or someone you know is interested in the position, email us at email@example.com.
Join friends and family from Trident for the All Day Row on August 10! This year’s event will be in honor of Recon Marine Clint Trial. On January 12th, 2019, Trial was deployed overseas when an explosion caused serious injuries to his body, resulting in a bilateral leg amputation, traumatic brain injury, and numerous internal injuries.
The cost of entry for the All Day Row is $300 (plus $21.63 processing fee) per team of 4. You will need your team members’ names, date of birth and email addresses to register.
* Need help filling a team of four? Email us at firstname.lastname@example.org.
If you don’t plan on rowing but would still like to donate? Donations welcome!
100% of all proceeds and donations will go directly to Clint and his family.
Join Trident CrossFit as we host Dr. Gary Sanchez, CEO WHY Institute, and discover your WHY!
On Saturday, 20 April at noon, Dr. Sanchez will engagingly and creatively show you a Better way to discover your WHY.
- He will teach you to use it to move forward faster and have a lasting impact on your life and the lives you care about.
- You can expect an “AH HA” moment of discovering your WHY as well as the WHY’s of your friends and co-workers.
- Find answers to, “Who am I? How do I be me? What should I do with my life? What direction should I go? What is my gift? What makes me special”?
Our own Chriss Smith has already seen the impact of discovering his WHY. In his words:
“Understanding my WHY, HOW and WHAT has helped me immensely in my ability to communicate with my coaching team, my peers and most importantly, my wife, Andrea. Having this knowledge about myself has given me insight on my personal development, refined my ability to communicate and has relieved stress from always wondering why I am the way I am!”
Click here to reserve your seat for this unique opportunity! Tickets are $45.
Our vision as a community has NEVER changed…to make our athletes fitter, faster and stronger. Behind this vision is an even greater one…to inspire the members of our community to beome better. Better people, better human beings. This has been our vision, and our #1 goal since the day we opened our doors! And in fact, the way we have gone about achieving this goal has remained steadfast as well, we have always pursued this goal through the powerful tool we call Crossfit.
Because one of the defining qualities of Crossfit is constant variance, it makes it difficult at times to see that all of our decisions for delivering this methodology to our athletes are done with purpose and with intent. Every system we’ve put in place, including our programming, our protocol for scaling and/or intensifying, our specialty programs, and our additional athlete resources…these all exist for a purpose and they are all decisions that are made with that #1 goal I mentioned above…to make YOU better!
TJ Murphy is a veteran marathon runner, triathlete, former editorial director of a number of fitness magazines and a NYT best selling author.
He tried CrossFit Endurance “with the attitude that I would do it 100% so that I could test it in a valid way and prove that it was wrong for me. A month later and I was ticked off at myself for not having found it sooner,” Murphy said.
Since setting his preconceptions aside, and finding success and fun with CFE, Murphy has co-written a book with CFE founder Brian MacKenzie to set the record straight on: the difference between CrossFit and CrossFit Endurance; what CrossFit Endurance really is (not what the critics think it is); and how athletes, regardless of their backgrounds, can use the CFE program to tackle any distance from a 5K to an ultramarathon.
Check out Murphy’s article here.
Trident will honor the memory of SO1 (SEAL) Blake Marston on Saturday, Feb. 21. He was a native of New Hampshire, a loving son, brother, boyfriend and a Great American. He will be dearly missed at Trident, but not forgotten.
20 Min AMRAP
1 Deadlift (405)
15 Barbell facing burpees
Want to improve your olympic lifting technique and get stronger in the clean, jerk and snatch this Spring? The next Olympic Lifting cycle with Coach Rick will kick off Thursday, February 19th and classes will be held Thursdays at 7:30pm and Saturdays at 11:00am for the length of the three-month cycle. The cost for the class is $120 for the entire three month cycle. Please click here to register.
Check out the latest WLC blog post by Andy Petranek, where he explains RICE is not the preferred treatment for an injury anymore.
He interviews the author of ICED!, Gary Reinl, which takes an in-depth look at how athletes recover after an injury. What Gary learned during his research is astounding. No clinical research whatsoever suggests that icing an injury will help. Did you get that? There’s no research supporting this treatment modality. In fact, icing the injury delays the healing process. And resting after an injury is also wrong. You know what increases healing? Physical activity.
Originally written by Trident athlete Ericka Andersen on her blog The Sweet Life.
Trident CrossFit Athlete Johnny Thomas lost 25 pounds and lowered his blood pressure
One of the great things about writing spotlights on people at gym is that I get to know people I wouldn’t normally — and I love that!
Johnny Thomas is a retired Army Veteran that attends the 5:15am class at Trident every morning. Now, I’m early morning — but 5:15 just isn’t my jam (though occasionally, it has to be done!). That being said, I probably would never have struck up a conversation with Johnny since our classes are at different times.
Like a good number of others at Trident, Johnny’s military service has got my utmost respect and like many others in the military, CrossFit is his fitness of choice. He aims to make it a priority too, getting to the early class before heading to work at the Department of Defense to start his work day.
Johnny’s been coming to Trident regularly since this past summer and proven that CrossFit weight loss is the real deal. He’s also discovered, like so many of us, what a wonderful community we have here. That’s why it’s important to get to know one another and learn how CrossFit as made our lives better.
1. Have you always been athletic?
I have participated in athletics my entire life and I have never been hesitant to try different sports. From High School Athletics to intramurals in college to my Army unit teams and county teams; I have been active.
2. When did you first hear about CrossFit and why did you decide to try it?
I knew of CrossFit from the ESPN telecasts, but never considered it a possibility for me until recently. This past summer, I mentioned to my wife that I needed to get serious about exercise. The next day she handed me a Trident business card and, after some research, I noticed the schedule — especially the 5:00am classes. That is what initially brought me in but the people, atmosphere — and specifically the instruction — sold me on Trident.
3. How has CrossFit improved your health? Can you talk about the Whole Life challenge that caused you to lose weight?
CrossFit has definitely improved my health. In addition to losing 25 pounds since beginning in July, I have reduced my waist size by six inches and lowered my blood pressure. My doctor took me off the cholesterol medicine in November and I will return in February to verify that I can permanently remain off the medicine.
I began the Whole Live Challenge two months after starting CrossFit and it was an ideal compliment to my workouts. Whole Life’s nutritional chart added the food component to my health commitment by showing me that most of the things I eat are, in fact, healthy — especially the meat, poultry and fish. I did eliminate the grains, starches, corn, soy, sugars and rice. Most importantly, WLC made me prepare my weekly menu on Sunday. Finally, I continue to track what I am eating on a daily basis using the WLC point system.
**FYI: A new Whole Life Challenge begins January 17th — details here!**
4. How have you changed since starting CrossFit?
I am working out consistently again. I retired from the Army in 2003 and that was the last time I included exercising (outside of participating in the County Softball Leagues or Coaching) as part of my daily routine.
5. What do you love about CrossFit and why is it different than other fitness activities?
- The instruction before each class and WOD.
- That all exercises are scalable or there is substitute.
- The diversity of the WOD.
- The WODs are short but intense.
- The positive vibe in each class.
6. What is your favorite WOD? Least favorite WOD?
My favorite: Anything with push-ups and team workouts. I like the Chelsea and the Smallpox. I also liked the following WOD:
EMOM for 16
10 Slamball, 10
200M Erg Sprint
I would not say least favorite — but an exercise I want to perform is the overhead squat. Along with the Snatch, it is a work in progress.
7. What’s one major goal you’ve accomplished through CrossFit?
Simple, I have improved my health, whether measured by weight lost, inches lost or blood pressure; all of my numbers have improved.
8. What would you say to those considering trying CrossFit for the first time?
Stay with it and do not give up on yourself — especially those days when the body hurts or you are having trouble with certain exercises
9. How does staying fit contribute to your life?
One point I have not mentioned: CrossFit has helped me in other activities such as golf, running and completing my “honey do list.”
10. What kind of diet do you eat? Do you advocate any certain way of eating?
Since beginning the Whole Life Challenge in September, I have used the performance level as my dietary guide eliminating the grains, starches, corn, soy, sugars and rice.
I was surprised that I did not miss those items (except being from the south, I missed my weekend breakfast of grits or pancakes). I do not advocate any definite way of eating (everyone is different), but similar to working out something you can consistently maintain.
11. Any athletic role models? Favorite CrossFitter?
I have always been a big baseball fan and I enjoy watching those athletes. However, I like all sports and enjoy watching any World Class Athlete perform their craft.
What has impressed me the most is the dedication and the athletic ability of the people I workout with everyday at 5:15.
12. Anything else interesting you might want to add that I forgot to ask about?
I need some new clothes.
So…anyone have any suggestions for where Johnny can get some new clothes? I’ll throw mine out there — love me some Reebok CrossFit gear (of course!).
When I first started CrossFit, I thought — now I have to buy special shoes? After you’re hooked, though, the shoes are kind of just part of the drill.
Check out out other Trident CrossFit athlete spotlights:
Got a recommendation for Member of the month? Feel free to email me at email@example.com