Monday, September 18, 2006

Super Sunday

“...the chief value of any routine lies in abandoning it for another.” –Crossfit Foundations

Normally, Sunday mornings at Again Faster are a pretty relaxed affair. Get out of bed, roll out to the Pond, set up a few things, rock out a workout, and go home. This Sunday, the routine was shattered, and I was getting nervous.

My front door key was inexplicably ineffective, leaving Sam outside when she was supposed to be inside. As a result, I was without a camera or whiteboard at 8:15, and nine athletes were milling around, wondering why I wasn’t pointing and yelling and gesturing and cajoling.

Five minutes later, Sam power-walked across the Arborway, holding two espressos, no camera, and a Jimmy Neutron whiteboard the size of a paperback. It was time to adapt and overcome.

Luckily, Dave brought his camera, and I had a rough idea of the workout I’d applied to my very large and very absent whiteboard. The Again Faster Crew would be doing a variation on the Filthy Fifty theme, cranking out nine sets of 50 at a breakneck pace.

This week, Eric and Julie joined us for the festivities, losing their newbie status to a conglomeration of dumbbells, bars, sandbags, and sledgehammers.

Again Faster is extremely accessible to beginners—in this case, we scaled the volume down to match each athlete’s fitness level. They responded by cranking through at full speed, courting the massive metabolic wallop that is Crossfit.

As always, the workout stressed full-body functional movement, originating at the core and moving outward. Hip extension permeates nearly every exercise we do, because we recognize it as it the most critical component of elite athletic performance. We practice it endlessly.

The Faster Fifty came to life in the bright sunshine. My inability to count and a health dose of Starbucks combined to produce a nine-set chipper.

Dave ripped through the workout in fine fashion, taking a seat on the grass after 24 minutes of action. The rest of the Crew came in shortly thereafter, wrapping up the effort before the 35-minute mark.

Despite the inauspicious start, we got through the Faster Fifty, giving our veterans a great workout while introducing two new athletes to the Crossfit methodology. To top it off, I have a new Jimmy Neutron whiteboard. Thanks, Sammy!

If you’d like to join us, we meet at the Pond every Sunday morning at 8 a.m. The Weekly Workout Series is free, and beginners are always welcome. You can contact me via email, or stop by Crossfit Boston to schedule a one-on-one introductory session. We’d love to have you!

Go faster!


Anonymous Anonymous said...

Great workout! I finished somewhere around 30 minutes. Thanks for the motivation Dawn!


9/18/2006 07:21:00 PM  
Blogger Dawn Adam-Brown said...

Thanks Jon for a great workout and letting me steal Sam to work with.
Not sure I would have opted for the 30# db for the one arm snatches if it wasn't for her. Thanks's a good thing when motivation flows both ways.

Jon you forgot to mention that making faces during the hip extension is optional, but fun.

9/18/2006 08:27:00 PM  
Blogger Josh said...

Good times! I think Julie's drinking the CrossFit Kool-Aid.

9/19/2006 02:46:00 AM  
Blogger Tara Picardy said...

Thanks to Jon and Sam for providing yet another kickass workout. My hamstrings are still cursing me, though. As always, the workout provided the typical Again Faster twist. Thanks to everyone for the encouragement to push on when I thought I ran out of steam. Great job to Julie, who jumped right into the workout looking like she's been doing it forever! And thanks to Neal for letting me touch his glutes and the great coaching throughout! Hope to see you all soon!

9/20/2006 02:51:00 PM  

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