ALBANY CROSSFIT

Athlete of the Night!

Ever since we have met John Johnson a few things were obvious.  1. He is a nice guy, 2. He is a great team player, and 3.  He trains like an animal!!  Tonight was no exception.

John often comes in with a crazed look in his eyes?  I usually offer suggestions of what he should do for the night, sometimes he agrees, other times he shakes his head no, and says, "I'm doing...", tonight he said, "I'm getting 22 rounds of Cindy."  There was no doubt, it wasn't I'm going to try to get, it wasn't I'll shoot for, it was a very confident, "I am getting 22 rounds."

After 20 minutes had gone by, John had not only hit his 22 but he had surpassed it, finishing with an astounding 24 rounds of Cindy.  Sure, there were some tears, a little gagging, and lots of sweat on the floor, but at the end John had accomplished his goal and is well-deserving of athlete of the night!

Ann Marie and Sue chatting after another intense noon class.   

Kickin' it old school

It used to be every monday night was boot camp.  Then this whole CrossFit thing blew up and we've been more strict with WODs.  Well, I thought it was time to hit everyone with a fun, intense boot camp style workout for old times sake.

It's amazing what a few months can do.  Jess, John, Ted, Chris, Niki, and many others all used to be completely exhausted after boot camp, now .  It's not because they are slacking off or not pushing themselves, if anything they are pushing harder!  Their bodies are just more efficient, powerful, and stonger.  Truly impressive.

Everyone did an amazing job.  It's great to see such a diverse group working together and pushing eachother.  Everyone is at different stages of their CrossFit journey but can help to encourage their fellow classmates nonetheless. 

I love when people tell me "they need to get in shape to join CrossFit".  I tell them they'll still be telling me that next week, next month, and next year.  It is one of the dumbest things I have ever heard.  It reminds me of what a priveledge it is to work with and teach people that understand fitness and enjoy pushing themselves that extra bit.  Thank you.

New addition to the Albany CrossFit family

Congratulations to Sara and Scott Baker on their brand new baby boy, Connor Jason. 

Sara just one week before delivering!  Look for a new and improved Sara in the coming months!

Thanks Coach!

Take the words "genetic freak" out of your vocabulary and substitute the words "hard working, committed, and focused" and you will have removed one obstacle to doing things you never thought possible.

Random Coach Glassman Quote: "People ask me, 'what do I do for abs?'... I tell them, 'stabilize the mid-line like a motherf@#!er, that's what you do'."

- Greg Glassman, Valencia Cert, Core Strength Lecture

Athlete of the Day!

Ann Marie and I go back a long time.  I have spent many years working with her to try to learn to "enjoy" exercise and physical activity.  It started with spin class.  She is always fun and works hard but at some point in class I can see she loses that edge, that ability to push herself.  I can read it on her face, her look says I can't keep this up any longer.  Years have gone by and I still see that look every so often, but they come far and fewer in between. 

When we opened Albany CrossFit Ann Marie poked her head in, and quicly ran away.  When she was finally ready to join a class we welcomed her with open arms.  As with spin, those self-destructive looks were back.  But, now they were accompanied with some swearing and her common muttering of "this just isn't for me!"  I kept assuring her she was doing great, and her body was changing, but I wasn't sure that it was sinking in.  That is until today!

I wasn't expecting her in class this afternoon, but it was a pleasant surprise.  Class did 3 solid rounds of the CFWU paying attention to form and virtuosity (doing the common uncommonly well).  We then hit the WOD 4x400 meter runs.  Ann Marie really shocked me letting me push her speed and intensity and hitting 4 straight 400m PRs.  After the run she said she now had a goal, to be her sister in the annual 15k boilermaker race, no doubt she can do it!

With 15 minutes remaining before needing to leave, she allowed me challenge her with "Fran".  I asked her to try a solid thruster with the 45lb. bar, she obliged.  This in itself is a HUGE show of her new attitude.  In the past she would have whimpered and asked to use lighter weight without even trying.  She walked to the bar did a great looking thruster and felt confident.  Ann Marie proceeded to tear through Fran with confidence and grace in 7:38 with the 45lb. and only the blue band for assistance on the Pullups. 

I have never seen her push so hard and listen so well.  When she was breathing heavy and I said 3 breaths and we go again, she did it.  When I said you can get one more, she did it!  Earlier in the week Lenora asked, "What is your definition of success?"...this is it!  Awesome job today!

 

Ann Marie (left) with CF buddy Susie

Working Smarter

Awesome job with Murphy everyone.  Cheryl, Beth, Sue, Jess, Kramer, Mark, Viv, and Andrea!  Those of you that did Fran today did great as well.  MJ, Allie, and Laura did awesome! 

Everyone has had a super challenging week so far.  We are going to take the next 2 days a little lighter and then "Party with the Girls" on Friday.  If you have missed the last 2 days you can still do an intense WOD - Fran or Murphy. 

Tomorrow we will do 3 rounds of the CFWU, no rowing.  Try really focusing on your form and challenging yourselves.  If you have been doing jumping pullups try to start using the bands.  Also, focus on your OHS, keeping your back strong and using active shoulders, we also have a new slosh pipe you can try, it makes a light weight extremely challenging.

Before the WOD, we will practice some form and skill on the Squat and Deadlift. 

From there we will do the HQ WOD. 
Four rounds for time:
Run 400 meters
Rest 2 minutes

Anyone doing a "half intensity" week can do 4 x 200 meters or 2 x 400 meteres.   

After we will do some light stretching to cool down.

Don't forget we are compiling 15 standard Workouts, please see the board and start putting your list together.  I hope to have the board hung tomorrow or Thrusday.

Also, I am ordering sweatshirt, hats, and under armour T's.  If you are interested in any please let me know.

Great start to the week!

Well, everyone must have rested on Sunday because folks came in like a bunch of wild animals Monday!  The nooner were gnawing at the bit to get a dose of CrossFit and like a dealer to a bunch of junkies I gave it to them!  Class was bigger than usual but that didn't slow anyone down, in fact it just pushed everyone even harder to beat their friends and classmates.  The nooners went 30 minutes alternating the following two groups of exercises:

5 Pushups - 10 Pullups - 15 Lunges and

5 Push Press - 10 knee 2 elbows - 15 jumps

We had some great scores, with most of the ladies averaging 8-9 rounds.  After we had a friendly rowing competition with 2 teams of 4 seeing how far they could get their erg in 10 minutes.  It was very close and everyone gave it their all!

The evening folk came strolling in, most of them off their shifts at Albany Med.  Not having any idea what to expect what I told them we were doing "Fran", Jody responded with, "that's all we are doing?"  Everyone that had done "Fran" before had a good laugh at that.  We did 2 heats of 5 and everyone wrecked their old times.  Huge PRs were set by Josh, Niki, Noreen, and John M.  Very often to see everyone's times go down and weights go up.

The Albany Med Crew (Yvonne, Cheryl, Josh, Andy, Jody)

Some new faces

One thing that is so great about Albany CrossFit is the great community everyone has created.  All the members are so friendly and willing to help their new classmates.  Regardless of how big we grow at Albany CrossFit I never want that to change.  It's not just the killer workouts that keeps up pumped, but the teamwork and positive attitude that everyone brings! 

Here are some of our newer faces:

Sasa and Laura

Kramer and Andy 

Get to you know your fellow classmate

Josh Appel has been coming to Albany CrossFit for nearly two months.  He is hard-working, friendly, and a team player.  The following is an article that originally appeared in the Albany Times Union about Josh Appel and is definitely worth reading. 

http://navyseals.com/lifesaver

Fight Gone Bad...Hibachi Gone Good!!!

As you all now know I love to push the envelope on Friday's.  My thinking is if you are at the gym on a Friday night you are there to work!  So, we did "Fight Gone Bad". 

We set up as 2 heats, with the first heat performing the workout the second heat kept score for their partner.  The first heat had Niki, John, Mark, Meg, and Andy.  It was Meg and Andy's first time and I don't quite think they knew what to expect, but minutes into the first round they knew they had a "fight" on their hands.  Andy did great, scaling slightly on the SDHP and Push Press to 65lbs., but racking up a great score!  Meg was awesome, she was always the first one starting the next exercise, wasting very little time and getting huge points!

The second heat was Brett, Jess, Ted, Allie, and Kramer.  They had their work cut out for them after seeing the first heat.  Brett and Ted killed on the rower, both setting huge PRs by the end of the "fight".  Kramer and Allie were also newbies to "FGB" and kicked it's butt!  They both have such great potential and it's a pleasure watching them improve.

After we all headed to TaKe for some Hibachi, sushi, and ofcourse drinks!  It was a great time and really shows the great community we have at Albany CrossFit.  It was great to see Andy and Kramer come out, Chris made an appearance and assured us he'd be back on Monday! 

Great workout!  Great Food!  Great Friends!