Frequently Asked Questions
1. What is Albany CrossFit?
Albany CrossFit is an integrated approach to fitness that builds strength and increases endurance with high intensity workouts that are adaptable to any level of conditioning. Rather than working muscles in isolation, CrossFit exercises involve the entire body, a method that gets balanced results much quicker than traditional programs that separate the weight room from the aerobics studio. CrossFit workouts have been designed for Marines and middle school kids, ultra-marathoners and ultra-couch-potatoes, grandmothers and grand masters.
2. What makes Albany CrossFit different than other gyms?
The CrossFit program is designed to give you maximum results in shorter time duration. Our program is your regimen. We provide you with the necessary tools you need to achieve your fitness goals. Most people go to the gym daily and waste their valuable time, doing the same thing day in and day out. Here, you won’t even see the same workout for a couple months at a time. You will notice a difference in how you look, you how you feel, strength and endurance. If you follow our plan, we guarantee results!
3. Do I have to be in shape to take CrossFit classes?
No. CrossFit is for people of all fitness levels, from the complete beginner to an advanced athlete. CrossFit is unique in its universal scalability, meaning two people at completely different fitness levels can perform the same workout using movements best suited to each of their individual capabilities.
4. Do I need prior experience to take classes?
No. Our Elements Program introduces you to all our basic movements so that you can safely transition into regular classes.
5. Are there any limitations to taking CrossFit classes?
We have kids as young as 8 and adults in their 80s. We have competitive athletes alongside people who are exercising for the first time. Again, all the movements are scalable to all abilities. The only limit is what you place on yourself.
6. How do I register and pay for CrossFit?
If you are interested in Albany CrossFit class please e-mail (albanycrossfit@gmail.com) or call 518-221-XFIT.
Once you are ready to join we use an online payment system – MindBody Online.
We require everyone to be put on automatic billing. This is NOT a long-term contract. You can cancel at any time with 30 days written notice.
7. How much does CrossFit cost?
You can find the fees for Albany CrossFit by clicking on our fees section.
8. What should I expect at my first CrossFit class?
Everyone is always open and friendly to new-comers. We promote is a family-like atmosphere of support and camaraderie amongst our members. Someone will undoubtedly take you under their wing and help you through your introductory period. Everyone remembers what it was like at their first class and we all want to see each other succeed.
We typically start with 5-10 minutes of warm-ups and proceed to our “Workout of the Day” (WOD). The WOD can consist of anything from pushups, pull-ups, and squats, to rowing, presses, and deadlifting. Our specialty is not specializing; thusly every day is a completely different workout.
After your first class, most people experience one of two thoughts. You will either say: 1)”This it it! It’s exactly what I’ve always wanted! I can get leaner, stronger, and healthier!” or 2)”These people are crazy!” and you will run out. Should you choose the latter, we will give you the phone numbers to all of the local “Globo” gyms and we will patiently wait until you are truly ready to change to a real fitness ideology. Should you choose to become a member, we guarantee you successful results as long as you keep coming through that door.
9. What I should I bring and wear when I take CrossFit?
You should come to classes in clothes that are comfortable to exercise in. For most, that is a comfortable T-shirt and pair of shorts or sweat pants. Proper footwear is also necessary. Make sure to bring water, a towel, and above bring a positive attitude!
10. Should I warm up and stretch before class?
You are welcome to do whatever makes you comfortable before class begins. Every class includes ample time to warm-up and stretch. In addition everyday on our whiteboard you will find a posted warm-up to give you direction.
11. What is the WOD?
For more on the WOD, check out the class descriptions.
12. Can I use the gym to do my own workout if I miss a class?
Yes. We are open Monday – Friday from 5:45am – 10pm, Saturdays 7am – 5pm, and Sundays 7am – 4pm. These hours are for people that couldn’t make to a class to do their workout. We prefer that you attend the classes, as you will maximize your opportunity for coaching and form critiquing, not to mention the friendly, competitive atmosphere will enhance your performance.
13. Can I take the CrossFit classes everyday?
The short answer is yes, you can but we wouldn’t recommend it. The better answer is, in a perfect world you would train on a 3 day on, 1 day off schedule (ex. train Monday-Wednesday, rest Thursday and so on). This is because we want you to be able to perform at maximal intensity during each workout. Without allotting time for rest and recovery, your performances may begin to suffer and it could lead to overtraining.
If you pursue another physical activity such as a sport, you will need to balance your work/rest cycles and be sure to allow for recovery. Sometimes, you will need extra days off or to consider a WOD as “active rest” done at a lower intensity.
On the other end of the spectrum, we do want to see people coming in on a regular basis. Again, the 3 on 1 off regimen is our recommendation. Of course, life doesn’t always see it that way, there are jobs and family and other responsibilities that sometimes prevent you from getting in on that schedule. At a minimum, though, we want you in 3 to 4 days per week. Your success matters to us, and the only way to achieve that is if you come in.
14. Do I have to join the Court Club to take CrossFit classes?
No, you do not have to join the Court Club. Albany CrossFit is based out of the Court Club; however we are our own separate entity. By joining Albany CrossFit you will have access to the Court Club’s locker rooms and the Albany CrossFit facility.
15. Can I use the rest of the facility or take other classes?
If you join Albany CrossFit you are paying to use our facility. However, you are also welcome to use the locker rooms and amenities.
16. Do I sign in or bring identification when I arrive at the Court Club?
Please let the Front Desk reception staff of the Court Club know that you are there to attend a CrossFit class.
17. How do I find out more information about CrossFit and their principles?
Go to www.crossfit.com to learn more about CrossFit.
18. What is with all of the acronyms?
We use acronyms as a way to keep things simple. At first you will be confused, but slowly you will start to understand them all. Here are some samples:
CFWU – CrossFit Warm-Up, CF – CrossFit, ACF – Albany CrossFit, WOD – Workout of the Day, AMRAP – as many reps/rounds as possible, Rds – rounds, OHS – overhead squat, GHD – glute-ham developer, C&J – Clean and Jerk, MOM – Member of the Month, KB – kettlebell, HSPU – handstand pushup, MU – muscle-up, DU – double under, SDHP – sumo-deadlift high-pull, DL – deadlift, CFT – CrossFit Total, BW – bodyweight, K2E – knees to elbows, IF – intermittent fasting, MEBB – max effort black box, PR – personal record, Rx’d – prescribed, DB – dumbbell, 1RM – one rep max, PU – pull-up
