Raise the Roof!

Posted on November 11, 2009 by Jason

The energy at Albany CrossFit was out of control today!  It started at an exceptionally crowded noon class, as many of our State Workers and Teachers had Veteran's Day off.  

"Gwen" was a great WOD to bring out camaraderie and cheering for one another.  Set by set throughout the day it was amazing to see athletes coaching and encouraging one another.  Super number and impressive form throughout all eight classes today!

Marine Mike came in and paid tribute on Veteran's Day with an amazing performance of "Firefighter Fran".  What was even cooler was watching him crush the workout while two youngsters were hitting their very first "Fran".  Another awesome aspect of CrossFit is it's universal scalability.  Here we had a guy making "Fran" even harder with gear and limited air, while Devon and Conner scaled the weight, but what stayed the same for all three of them, was the effort.  Everyone gave it 100%.  

***Joint Mobility and Agility – Thursday 5pm***

Anchored versus Unanchored Sit-ups…post your thoughts to comments.

 

"We seem to be going through a period of nostalgia, and everyone seems to think yesterday was better than today. I don't think it was, and I would advise you not to wait ten years before admitting today was great. If you're hung up on nostalgia, pretend today is yesterday and just go out and have one hell of a time." –Art Buchwald

2 Responses to Raise the Roof!

1. ted says:

   November 12, 2009 at 8:15 am

   For me
   Anchored = faster
   Un-Anchored = harder

   Reply
2. Brett says:

   November 12, 2009 at 8:04 pm

   If you want to isolate the abs, unanchored is good to build the strength you need to sit up in bed without finding a foot anchor, but anchored are faster and allow the use of more muscle, like a kipping pull-up. Should we do strict or kipping pull-ups? Yes.
   So, we’d better get both anchored and un-anchored, and while we’re at it, throw in some GHDs and bottom of the feet pressed together sit-ups along with hollow rocks, L-sits, and wheel roll-outs and… you might be spending too much time working a muscle group that’s already hit by so many of our movements that sit-ups are almost obsolete unless it’s a lagging link.

   Reply