Pip, 36, is a solar and renewable energy consultant who came to The ANNEX for personal training to prepare for a half-Ironman triathlon.

How did training at The ANNEX shape your triathlon experience?

Last summer the goal was to do my first half-Ironman and the training involves longer distances, but one of the things I wanted to work on was high intensity training so that muscles could withstand longer duration exercise.

The half Ironman takes about 6 and half hours to complete, so one of the things I was working on with Mickey was working the weaknesses so that part could be more resilient and stronger so when it came to race day I could get it done.

How did this training translate during race day?

One of the thing the Annex trains is strength of muscle to handle all situations, including long distances. There is a belief that you should run this many miles a week to train for a marathon but people completely forget strength training.

And when you look at some of the books on how you go up to half ironman level is just putting lots of miles on the road, but you’re really losing a lot of muscle mass on the way to it. My training didn’t involve running, biking or swimming three times a week, it was more about high intensity lifting for short periods of time to make my muscles stronger for complete focus for once a week for running, once a week for riding and once a week for swimming

What were the biggest benefits to this style of training?

This really proved two things: You don’t really need that much time as a parent to get it done, and two your recovery will be better because your muscles are stronger and can withstand that physical exertion over an extended period of time.

My recovery wasn’t too bad. After the half-Ironman I was back on the bike in a week and I attribute that to training with Mickey.

I travel lot during the week so private training allowed me to without fail put in the training every Saturday and be present with my family for the rest of the day.

What weaknesses did you address?

I would say one would be rounding out form for upper body for swimming, making sure my form is right above my waist, working on scapular issues. I feel like I can swim all day and in my lower body we addressed the imbalance in my knees. It was good, for example, when doing split squats to have someone watch my form.

How is your overall fitness now?

I also play men’s league hockey, so I can tell my conditioning is incredible. I feel like I’m in the best shape of my life. We were at a club recently and all the jacked dads were wearing ANNEX T-shirts. There’s your walking billboard right there.

Joe, 36, played baseball at Seton Hall Prep and pitched in the majors for the San Francisco Giants, Cleveland Indians and Arizona Diamondbacks. After retiring from baseball, Joe started training at The ANNEX in CrossFit.

You’ve been with The ANNEX for awhile now. Tell us about your sports performance training here.

Started training there when I was still playing baseball around 2008. It helped a lot. One of my advantages over other guys who didn’t take training so seriously or have the resources I had in Mickey and the Annex and getting the training that I needed that was truly sports specific.

Training at The ANNEX directly contributed to helping me perform better. I was heading into the off-season knowing I had done more and worked smarter than a lot of other guys. It gave me confidence heading onto the field and I saw a marked improvement every year since I started training at the Annex. My body felt, I felt stronger and it definitely made a difference in how I pitched and showed up on the mound.

How did you initially discover The ANNEX?

Mickey and I went to high school together so we’ve been friends since we were 15 or so. We   played freshman football together. We reconnected after we both went to college. I was playing pro ball I was in Arizona and saw Mickey was at Arizona State at the time and we saw each other out at a bar one night. 

Eventuyally I heard he was training Rick [Porcello], then my agent knew of Mickey and I started training at The ANNEX.

How did you get into group training at The ANNEX?

In 2014 I stopped playing and came back to New Jersey and wanted to stay in shape so I joined CrossFit Annex.

I really works for me because it’s efficient. You can go for an hour, usually 5 or 6 in the morning and feel like you did something productive before working hours. 

The structure the workout that’s programmed at The ANNEX is about doing things responsibly and using movement and rep schemes that decrease the likelihood of getting injured. My goal is to stay in shape. I love working out and this type of training works for my life.

What are your favorite workout types?

I enjoy the barbell work and the strength components. My least favorite are the workouts that are more aerobic like running and and rowing. On the other hand I really like the gymnastics, the explosive moves like handstand pushups or muscle ups.

What keeps you motivated?

Well, fitness has become my golf. As much as I enjoy golf, I can’t say on a Saturday, “Sorry honey, sorry kids, I’m going out to play golf all day now.”

Training at The ANNEX has become my meditation. I sweat and get stress out and check that box. It’s a really positive community environment of people all working towards similar goals. And when it’s cold and rainy out and you don’t fee like going, you’ll get a group text holding you accountable.