ALBANY CROSSFIT

Skeleton Crew

We had two of our members completed the Concept II 31,000 meter Skeleton Crew Challenge.  Sue Rosenberg and Greg Weiss (mother and son) did an awesome job.  Greg has really turned into quite a good rower.  Great job to both of you!

Workshop

We will be holding a 4-Part Workshop focusing on form, concepts, and Functional Movements.  We will breakdown the squat, deadlift, overhead press, and many other exercises to make sure we are using the proper form and that our mechanics are perfect.  From there we will introduce some new exercises such as the clean, jerk, snatch, Overhead squat, and more.

The workshops will be on the next 4 Sundays - November 4th, 11th, 18th, and 25th at 2pm.  It is not necessary to attend all 4 classes, but highly recommended.

Each class will have some lecture, some practice of the exercises, and a workout incorporating the exercises we focused on.

These workshops will be FREE to our unlimited monthly members, one punch to our punch-card holders, or a $15 drop-in fee.

We look forward to seeing you there!

Please let me know if you will be attending, space is limited.

this weekend at Albany CrossFit

As you know I will be off in Toronto getting my CrossFit certification.  I will be getting yelled at just like I usually do to you!

I will leave the WODs on the board for Friday, Saturday, and Sunday.  Luke will be in Friday night at 6pm and Saturday morning at 11am to help supervise and make sure everyone understands what to do.  If those times are not convenient for you, feel free to come in any time this weekend and work hard!

Have a great weekend.  I look forward to seeing everyone Monday night and sharing my new knowledge with you.

In fitness,

Jason

Introducing Jess...

Jessica Dunn will be helping out with some of our CrossFit classes as well as running some classes of her own.  Jess has been CrossFitting for over 6 months now and has reached amazing levels of fitness.  It is a pleasure to have her on the Albany CrossFit team.

Monday Night Boot Camp!!!

What a great class.  Everyone worked harder then ever tonight.  With an intense routine set before them everyone gave it there all.  Our regulars: Luke, Niki, Noreen, Laura, Shye, Emily, Chris, Joel, John, Jess, Kelly, and John, showed how all of their hard work has improved their fitness.  Our two newcomers Diana and Jessie did outstanding as well.

MVP of the night goes to John Marro (second from right).  In the last interval he pushed himself as hard as he could finishing a 250 meter row in under 50 seconds.  Awesome job!!!

Keep up the great work everyone! 

Dona hits a Deadlift PR

After being a little frustrated with her deadlift last week, Dona came back with a mission.  With a slight tweak in form and a little more focus Dona lifted 110lbs., that is more than her body weight!  Great job Dona!

Monday Night Boot Camp Rocks!!!

We had 16 people (most ever) in the CrossFit room tonight and they were all there for one purpose...to work hard!  We did Tabata Anything performing 10 exercises in Tababta fashion - pushups, squats, row, SDHP, situps, jumps, KB swings, push press, pullups, and wall ball. 

It is an amazing site to see how hard everyone is working.  I have to give the most improved CrossFitter to Jess this week.  After her first week she has shown tremendous improvement!  It was like watching a completely different person tonight, as Jess pushed herself so hard during every round. 

The regulars did great as well with Niki, Laura, Noreen, Emily, John, Mark, Shye, Kelly, and Jen pushing themselves to their limits.  We had a few first timers as well that we look forward to seeing again. 

Week in Review

What a great week we just had...new PRs - Diana and Niki both hit 150lb. Deadlifts, and Susie hit a 175lb. Dealift today!  Greg beat his PR today on a 5k row with 22:34, he is really improving on the rower.  He lost 3.6 pounds last week! 

We have so many members doing great jobs.  Meg has been showing up regularly and is starting to shed some pounds.  Kelly is getting ready for a Figure competition and is looking awesome!

Last Friday we had an amazing class.  We did a slightly modified Painstorm with 3 teams.  Everyone worked so hard - if you are at the Gym on a Friday night,  you are there to work!  Here are the teams that competed:

 

Everyone is doing an amazing job.  It is truly my honor to be able to work with everyone and see the awesome improvements everyone is making!!!  Keep up the great work!!!

Diana lifts new PR!!!

Diana has been working so hard at Albany CrossFit and it is really showing.  Yesterday she Deadlifted 150lbs.  Awesome work!!!

with her husband Roger

Great Article

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