ALBANY CROSSFIT

Happy New Year!

Wishing everyone a happy and safe New Year!  I hope I am able to help everyone achieve their fitness goals in 2008!  Sue...this is your year...you will get a Pullup! 

Check out the new photo album on the side of the page.

You guys did an awesome job this year!

Ted and Jess you rock!

It's Party Time!

Don't forget our first annual member appreciation is this Friday at 7:30pm.  There will be class at 6pm and then time to shower and get ready!  All friends and family of our members are welcome!  I look forward to seeing everyone there.

Viv hit a 20 second PR on her 2k row today - 8.38!!!  Awesome job Viv!!!

one step at a time...we'll get you there!

From a post by Skip Chase:

As an affiliate, I can't express the feelings and joy I experience while observing the changes in our members. Everyone has a 'I used to be able to....." story. CrossFit brings hope to those who have lost hope. The older we are, the less hope we have that we can really get back to where we 'used to be'. After all, we've tried countless times in the past, only to fail again. CrossFit demands, "So, where do you want to be? We'll take one step at a time, and we'll get you there. All you have to do is keep walking in the door....keep going to that garage....keep coming to this website....we promise!"

Seperated at Birth?

New Schedule for the New Year!!!

Attention!  Due to the overwhelming demand of our members we have added more classes and plan on holding more seminars and specials in the near future.  I have tweaked the schedule here and there in order to provide Albany CrossFit's members with the best fitness experience possible.

http://albanycrossfit.typepad.com/my_weblog/schedule.html 

First - I have added strength training classes.  I have noticed that many of you were definitely pushing your bodies to their limits.  I feel this is due to hitting too many Met-Con days per week, think Murphy, Helen, Jackie, and Painstorms.  My intention is to still have you coming in to workout 4-6 times per week but with workouts that allow your body to recover.  We will still hit Strength days in our WODs, but these strength training classes are for that purpose only.  We will also take those times to work on and correct form and introduce new Olympic Lifts.  I am hoping that by incorporating some strength days into our metabolic days it will help us to push our bodies, not necessarily harder, but smarter.  It is also proven to make you stronger, increase bone density, and make you leaner.

Second - Class structure will change slightly.  Class length will be closer to 45 minutes than one hour, this is not including your warm up.  If class starts at 6:30pm it is expected that you will be warmed up at that time or near completing your warm up.  The warm-ups may change daily, or if there are certain exercises/lifts you are trying to improve you can incorporate them into your warmup.  I will post the daily warm-up on the board prior to class.

We will also be incorporating some stretching at the end of every class.  Don't worry we won't be chanting "OM" and lighting candles, just some light stretching targeting the body parts we focused on to help with muscle revcovery and ease soreness. 

Third - I am in the midst of developing an intro class and Element/Fundamentals program.  This will be primarily for new members interested in joining CrossFit classes, but will be open to all current members as well.  It will be designed to take people through the basics of the CrossFit exercises and prepare athletes for moving into group classes with a firm grasp of the movements and intelligent subsitutions for exercises that suit their specific needs.  This will help keep a great flow to our WOD classes because everyone attending will have a deeper understanding of our principles and methods. 

I will give this new schedule a trial run for the month of January and see how everyone takes to it.  Feel free to ask any questions or concerns that you may have.  I look forward to continue helping all of you reach your fitness goals!

John in action doing Burpees!

Brett's getting ready for Texas!

 

Holiday Workout!

I am glad that everyone had a great couple of weeks while I was away.  Everyone is doing amazing, keep up the great work! 

We had a great time with our visitors this past Sunday.  Brett developed an awesome workout and everyone gave it their best.  Thank you so much J Rock for setting this all up, it was great to meet so many new faces, Sarena, Josh, Lisha, Nolan, Chris and everyone else.  Our Albany members represented well, showing everyone how we do it up North!!!

Here are some pics from the Festivities...I hope everyone has a safe and happy holiday!

Sarena doing one of her many burpees!  She also got 3 pullups for the first time after the WOD!

Josh opted for the "Beast" WOD doing Muscle-Ups instead of Pullups!

J Rock...you ain't so BAD!!!

John doing 95lb. thrusters...and with a little help from Josh, did some great Muscle-Ups after the WOD.

Niki hit 5 consecutive pulllups for the first time!  After being on vacation for 3 weeks, see what some rest will do for you!

When Jay is away the kids will play!!!

As most of you know I will be away on Vacation from December 5th - December 22nd.  I am leaving everyone in great hands with Luke, Jess, Sue, and Brett.  Be sure to behave with your new teachers!

If anyone new is interested in attending an Albany CrossFit class or learning more, feel free to e-mail me, I should be able to check my e-mail daily.  Also, you can e-mail Sue Rosenberg - sdw1255@aol.com or call her (518) 225-8855, she can set up a time to meet with you or offer you advice on what classes you should be attending.

***Albany CrossFit members - be sure to post your times and weights in your journal as well as on the CrossFit message board - http://www.board.crossfit.com/showthread.php?t=23094 - keep our awesome community up and running.  Hopefully I will be able to check-in and see how everyone is doing, as well as keep you posted on all our FUN!!!

Below is our schedule while I am away.  We are offering even more classes, so there are no excuses during the holiday season...and remember you are in great hands...

Wednesday, December 5^th

6am

12pm

5:15pm

6:45pm

Thursday, December 6^th

6am

12pm

4:30pm

Friday, December 7^th

6am

12pm

6pm

Saturday, December 8^th

8am

11am

Sunday, December 9^th

11am

Monday, December 10^th

6am

12pm

6:30pm

Tuesday, December 11^th

6am

12pm

5:15pm

6:30pm

Wednesday, December 12^th

6am

12pm

5:15pm

6:45pm

Thursday, December 13^th

6am

12pm

4:30pm

Friday, December 14^th

6am

12pm

6pm

Saturday, December 15^th

8am

11am

Sunday, December 16^th

11am

Monday, December 17^th

6am

12pm

6:30pm

Tuesday, December 18^th

6am

12pm

5:15pm

6:30pm

Wednesday, December 19^th

6am

12pm

5:15pm

6:45pm

Thursday, December 20^th

6am

12pm

4:30pm

6pm

Friday, December 21^st

6am

12pm

6pm

Saturday, December 22^nd

8am

11am

Sunday, December 23^rd

12pm

Monday, December 24^th

12pm

5:30pm

Tuesday, December 25^th

Closed for Christmas

Wednesday, December 26^th

6am

12pm

6:45pm

Thursday, December 27^th

6am

12pm

5:15pm

6:15pm

Friday, December 28^th

6am

12pm

6pm

***PARTY***

Saturday, December 29^th

2pm

 

Congrats to Viv - November Member of the Month!

Viv has demonstrated what it takes to be named our November 2007 Member of the Month!  She comes often and works hard.  Her weights are increasing, her times are decreasing, and she makes our classes an awesome experience!  It is our pleasure to have you at Albany CrossFit.  Way to go Viv!!!

PAINSTORM...'nuff said

What an eventful Friday.  It started off great, we had an excellent noon class.  Sue hit a PR with a 95lb. squat at full depth, check out her butt touching the ball!

We had Gwen doing great squats as well, with a little assistance from the bar she got very deep.  John and Nina came in.  John did "Ivan" for 13 rounds, and then a modified Cindy for Nina's first every WOD.  She did great, hitting 10 rounds! 

Sometime between 1pm and 3pm things went awfully wrong.  It all started with a Post from Luke that he wanted to do a Painstorm.  Things escalated as others agreed and were even enthusiastic about the idea (except for Jess).  From there I lost control of Albany CrossFit and Luke created...PAINSTORM XXXI aka, "31 Flavors of Variable Variability" or just "31Flavors of Death"  As everyone strolled in nervously we approached this nutty concoction and conquered it!  Everyone did amazing, we pushed eachother through and did it! 

For those of you interested in the entire routine go to - http://www.board.crossfit.com/showthread.php?p=222493#post222493 and go to post #258.  But be warned you may get tired just from reading it!

After we all had tons of fun at the Cheesecake Factory, John J. was nice enough to hold a table for us.  Everyone ate a perfect Paleo or Zone diet, and no one had a sip of alcohol...that's my story and I'm sticking to it.

After a long day like that you'd think these people would want a day off, NO!!!  After a quick WOD, Jess L., Ted, Chris, and Luke all hit PRs on their Deadlifts.  Jess hit 160lb. up from 135, Ted and Chris both pulled 315lb. and Luke hit 405lb.  Great job to all 4 of you!  After we had a nice friendly game of solitaire Dodgeball, where Luke targeted all the women first and Ted knocked Sue right off her feet...but all in good fun.