Enter Crossfit, at new local gym Trident Crossfit right on Rt 1.  There’s a ton of info online about the Crossfit discipline overall so I won’t repeat that here.  But here’s a quick hitter on why I’m liking Crossfit at Trident so much after getting started this past month.

• Easy to use format – Everything about Crossfit at Trident is so nicely stripped down to the essentials.  From the membership plans, to the workouts, to the warehouse space.  What you need, not more, not less.  Take the class approach.  Group classes (usually about 6-8 plus instructor) are the only thing offered.  They hold them throughout the day at prescribed times.  You just show up at a time you like and have at it, no sign ups, scheduling fuss, etc.

• Fast, killer workout -  In 45 minutes you get a killer workout (both strength and cardio) without all the fuss/overhead of charts, machine settings, etc. that I used to hate about the typical gym approach.

• Core strength/form emphasis –  I learn something about my body and posture every time I take a class.  The instructors are very focused on form, safety and proper technique for strengthening the whole you, not just your most visible parts.

• Welcoming for all – No question you work hard in a Trident session but the workouts are easily modified to your situation.  With the net result that a relative schlub like me and a total fitness beast can (and regularly do) participate in the same class, over the same time period, doing same/similar exercises and both get a great workout.

• Great vibe – When I first read about Crossfit generally, I was a little concerned it was only for the hard core with little patience for the hopeful meddler. If anything I’ve found the opposite at Trident (despite the sort of scary photos on their web site).  Folks (classmates and instructors, vets and newbies) are friendly, quick with a tip or encouragement, and full of enthusiasm for this approach to exercise whether you’re just getting going or look like an Olympic swimmer already.

I’ve now taken 4-5 classes and am arriving at what I think will be a pretty good fitness mix that I can do a better job sustaining – couple Trident classes a week on their super flexible schedule, plus 2-4 personal training sessions a month where I can get a little more specific input on my progress, injury management, etc. without breaking the bank.

Whatever your mix, if you’re interested in trying something new, just show up for a class at Trident and see how you like it.  First one’s free.  All of the instructors I’ve had have been great, including Andrea the co-owner who’s a total motivator and my guy Chad who’s also an instructor there in addition to his personal training practice.

I’ll spare you the recovery details (the blood-purple TOES were a little much), but did want to share a good Dr. resource I came across along the way.  Ben Kittredge, one of the Docs at Commonwealth Orthopedics which has offices on Duke Street in Alexandria and out in the wilds of Springfield.   He was recommended to me by a trainer friend who called him one of the best in the area (as did Washingtonian back in Top Docs ’08).

I’ve seen him a few times to good result.   He’s got a no-nonsense, rapid fire manner that seems to come with the territory of staccato pop medical care these days.   So if you’re looking for a lot of chit-chat and hand holding, maybe not your bag.  But when he’s in with you, you feel like you’re getting his full attention on your issues.  He has the bearing of an athlete and brings a common sense, pragmatic perspective to thinking about your recovery or repair options.  In my case, beyond my ankle, I also have a bum shoulder from tennis.  He helped me think through the investment/return equation of any invasive procedure and how high the discomfort bar should before going this kind of route.

Thankfully I’ve not needed his surgical skills.  Though a friend has and spoke well of the rebuilt shoulder Dr. Kittredge whipped up for him.  But based on my consult-only experience so far, a recommendation worth passing along once more.

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It’s that incredibly satisfying feeling of pushing your body to its limits for 60 minutes.  And then when it’s over, a great sense of accomplishment and lift off for the rest of the days’ exploits.  The author of this now critical piece of my weekend is Megan Brown, co-owner of Mind the Mat and instructor of this class.  She’s by far the best exercise teacher I’ve ever had. She knows her stuff, makes you laugh (yes, “Nice Hammies” is a quote from class), demonstrates everything, fixes your posture for maximum burn, and keeps you motivated when you think you’re toast.  Plus she’s got a killer shuffle on her iPhone.  The class and her outfit overall is worth a look if you’re in search of fitness fun and well done.

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The headline here is this great local resource for anyone in the back half of their thirties or beyond who’s interested in getting back to team soccer in a not too intimidating way.  I.e., plenty of good players, a few great players, some new players, all jumbled up in 8 or so teams.  The level of play is good enough to get your competitive juices flowing but not so hard core that you feel totally out of your depth or likely to maim some below the waste ligament or tendon or other body part you really need to get to work, chase your kids, etc.  And the vibe overall gets better each year, roughly translating to, “hey let’s all give it a good go, get some good exercise, compete a little, but most importantly have a good time and try not to get hurt.”

Doesn’t always play out that way and every now and again someone getting a little carried away can bring down the proceeding for a bit.  And my wife and I both play so getting a babysitter for the Saturday or Sunday night games can be a hassle … but for the most part…it’s genius.   You’re on a team again, connecting every so often with skills you once had and generally having a blast.  90 minutes of no kids, no work, no anything.  Makes the $70 or so fee a bargain at twice the price.

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Learning do-anywhere/really hard things like the plank

Yes, when you take the leap of signing on with a personal trainer, you’re flying your freak flag on a number of fronts (age, lack of will, supply of fat, tendency to self torture, etc.).  It’s no small investment (figure a dollar a minute), the sessions are early morning or late evening most times, you’re in unnatural positions, the exertion can be diabolical.  And you might occasionally vomit.  All that said, I’ve found it to be terrific so here’s a good lokal resource.  I’ve been working out with Chad Ciri of Cirious Fitness.  Great guy, loves what he’s doing, knowledgeable, and makes it fun.  Lives in Springfield but does lots of work with Alexandria clients.  Also a Crossfit devotee for all you Crossfitters out there.

The biggest goal for me in getting started was just to feel better, to generally be in better shape.  Oh, and prepare for Alexandria Masters Soccer season after 20 years off the pitch.  Chad mixes things up a bunch so you don’t get bored.  He works you hard but in an easygoing way.  I work with him 1-2x per week at home or in local parks, etc (I know he also does gym stuff as well).  You wouldn’t believe the workout you can get in the care of a pro with just a few bands and a couple dumbbells.  I started with 30 minute sessions and now do 45’s, both of which have proven plenty of time to get the heart rate going plenty.  My wife also joins me occasionally (no added charge) and Chad whips up a workout we can do together which is fun.  I also like how Chad explains exercises, what muscles you’re working, why, etc. as you go along.  All in all been a great investment.  Now if I can just stop sucking at getting workouts in between sessions.

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