Thursday, July 13, 2006

Fight Gone Faster


Once again, we'll be meeting at Jamaica Pond for an ass-kicking good time. This week we're doing a take-off on the infamous Crossfit workout, "Fight Gone Bad".

We're taking FGB and hitting turbo. Fight Gone Faster takes the traditional 5-exercise/3-round formula, eliminates the weight, and keeps you sprinting between stations.

For the entire workout, you'll have a partner. They'll be there to encourage you, make fun of your mama, and keep score. I'll pair you up.

Each round will last 6:00. You'll start at your assigned station, and work for 1:00. For every exercise that follows, you'll have 1:15 to sprint to the next station and bang out as many reps as you can. For all exercises, one rep equals one point.

The first station is the jumprope. Jumping rope develops work capacity, agility, coordination, and a mean set of calves. We're doing single-unders this time. This is a great opportunity to add to your score, so make it count.

The second station is the reflex pads. Your partner will hold the pad while you punch it as fast as you can, alternating hands. I did some reflex pad work at Ring Boxing over on Commonwealth Ave.--it's hard work, so I decided to steal it. You'll love it.

The third station is the dreaded burpee. This full-body exercise works every muscle you've got, and several you didn't know you had. It has no equal for developing explosive hip extension and massive work capacity.

The fourth station--the pushup. You should rack up the points here. Chest-to-the-deck, heads-up pushups are the only ones that will hit the score sheet.

The fifth station is the pullup. Only full-range pullups count. You can use the traditional overhand, underhand, or mixed grip, in that order. Jumping pullups count for 1/2 rep. We'll be doing these on the bars this time.


There will be three rounds, with a 1-minute rest in between rounds. For those of you who are wondering, I'll be taking my own medicine. Mass gain program or not, Fight Gone Faster will not hit the boards without my score on it!

We'll meet by the pullup bars at 8:00 a.m. on Sunday morning. This is another great opportunity to experience Again Faster and Crossfit-style workouts. We welcome new members and old friends with the same enthusiasm, so come check us out.

Go faster!

Ali photograph courtesy of www.nytimes.com.

13 Comments:

Blogger Will T said...

Madness I tell you! I will do what I can to be there this time.

Kim,
Can CrossFit MetroWest get some love?

Cheers,
-Will

7/13/2006 03:37:00 PM  
Blogger Jonathan Gilson said...

Awesome, Will! Fight Gone Faster wouldn't be the same without you. I'll be at Murphy Field in Natick for the Metrowest Grand Opening!

Will is officially opening the newest MA Crossfit Affiliate on Saturday the 15th.

We'll be at Murphy Field (Route 27 in Natick) from 11 until 2. The Crossfit Boston crew will be there, along with Advocare and Boston Kettlebell. It'll be a great workout, and we'll introduce the public to Crossfit Metrowest!

Come on out! Will is a great trainer and an all-around good guy--Natick is lucky to have him.

Murphy Field is located near Rt. 9, just south of the intersection of Rt. 27 and Bacon St.

Will's new facility is in the former Fusion Fitness building--17 Willow Street, Natick. For his weekly workout schedule, check out http://www.crossfitmw.com.

Congratulations, buddy!

7/13/2006 03:55:00 PM  
Anonymous Anonymous said...

Jon -

Count me in for Sunday! Sounds like another good one. Perhaps the same staions used for last week's workout can be used for FGF (it's a bit more running, but so what?----just kidding of course) --well maybe not.

Thor

7/13/2006 04:00:00 PM  
Blogger Will T said...

Thor,
About the running......

Zippit!
Knock Knock. Who's there? Zippit!
Zippit, {Whip Cracks} Zippit Good!

All in my best Dr. Evil voice.

-Will

7/13/2006 04:09:00 PM  
Anonymous Anonymous said...

Looks like some light entertainment to start a Sunday.
I hoped the last letter of FGF would stand for something more lewd, but that's just me.
Will be there if I can still walk after four days straight of Crossfit (which wasn't the case last Sunday). And if I can successfully dodge the falling tunnel panels on the way in.


Toby

7/13/2006 05:25:00 PM  
Anonymous Anonymous said...

It seems idiotic. The cross fit idea is ill-conceived. You'll end up broken by 30.

7/13/2006 05:35:00 PM  
Anonymous Anonymous said...

Jon, notice I never wrote that I'd do any working out!

I'm not sure if the anonymous commentator is entirely on the ball. Professional athletes and soldiers do a lot tougher stuff than Crossfit well beyond 30.
Quite a few people do suffer long-term injuries such as wonky knees, but that comes (statistically) with the territory you're in. Anything beyond the ordinary carries a higher level of both risk and reward. There's no fun in winning if you can't lose.

Toby

7/13/2006 06:11:00 PM  
Blogger Jonathan Gilson said...

I have a general problem with the idea that the way to avoid injury is to avoid rigorous exercise. This is the implication that many critics of Crossfit are making--we work too hard.

Ladies and gentlemen, you do not have to experience the deterioration in fitness and body composition that comes with age. We have many athletes in their 40s, 50s, and beyond who have found that Crossfit brings joint stability, flexibility, and mobility that was previously unattainable.

This benefit manifests itself in decreased pain and increased athleticism, not immobility and agony.

The way to avoid injury is NOT to avoid exercise. You have to strengthen skeletal muscle, increase bone density, and increase tendon and ligament health. These changes come about through exercise.

Often, overuse injuries result from repetitive motion. Jogging 10 miles a day, 5 days a week will break the human body much faster than consistent, highly-varied exercise performed in all three energy pathways.

If you're doing the same workout three days a week, you're exposing yourself to a huge risk of overuse injury and muscle imbalance.

Perfoming varied workouts on a variable schedule at the proper intensity will have tremendous health benefits, with a much lesser risk of injury.

Like anything else, Crossfit will injure you if you do not approach it correctly. Adequate nutrition, recovery, and instruction are necessary to ensure your safety.

Done well, Crossfit can be the best thing that ever happened to you.

7/13/2006 06:29:00 PM  
Blogger Kim said...

Um Will, were you talking to me? A buff birdie told me that you guys are hanging out tonight and might stop by where a few of us Crossfitters will be this evening (celebrating one of their birthdays) (Mandla might even stop by)...

I'm a little intimidated by the Again Faster gatherings...but definitely am very interested (if I could put down the booze and get up early in the morning that is).

7/14/2006 01:18:00 PM  
Blogger Josh Roman said...

Congrats, Jon -- I think you just had your first anonymous flame post. You're well on your way to the blog bigtime.

FGF'str sounds like fun. Wait, who am I kidding, it sounds like an absolute puke-fest. But I'll be there.

7/14/2006 06:52:00 PM  
Blogger Jonathan Gilson said...

Kim,

Booze is the devil ;)

Keep Saturday night's intake to a minimum and come on out! We've had rank beginners there for the last three weeks and nobody's died yet!

Go faster!

7/14/2006 10:45:00 PM  
Anonymous Anonymous said...

do you know what I am saying, I do think you do- I'm going to burp out my beer now. brrrrrrp.
There are some crazy civilians out here.

Count me in at some point someday.

7/15/2006 02:04:00 PM  
Anonymous Anonymous said...

I agree with anonymous completely...Crossfit and Againfaster is for fools, Englishmen and people who refuse to age gracelessly into plump middle-age. Faced with the option of acquiring a gut, man-boobs and a fat neck, I will take agressive exercise, peer motivation and camaraderie anyday.

Here's to the fearless and adventurous among us!

Nigel

7/16/2006 06:03:00 PM  

Post a Comment

<< Home