ALBANY CROSSFIT

all in the hips!

Everyone is starting to really grasp this concept. From thrusters and KB swings, to cleans and air squats, to the SDHP that we did tonight, it's all in the hips!

Great work with tonight's WOD. Glad to see everyone really pushing the weights and challenging themselves with their dips. Nice to see some folks opt for jumping ring dips, it is great to start working the stabilizing muscles.

Nice work "Thor" hittting a double WOD, even after inhaling about a pound of chalk. Diana and Yvonne, you two are both so close to nailing that kip, keep practicing!

We have had two faster, intense, metabolic days, which is good, because you know how crazy it gets on fridays, especially on leap day! Be ready...

Don't forget we have Part II of our seminar this Sunday. We will have more discussion on the fundamentals and then practice our overhead lifts: the press, push press, and push jerk.

Good luck this weekend Jess!  You are going to be awesome!  Represent team ACF!

pullups, thruster, burpees, oh my!!!

Awesome work tonight!  Sorry I had to sneak out early, gotta take the woman out once in a while...

Niki hit 7 consecutive pullups, on her way to 10...

You guys all have to remember we are going to have shorter workouts once in a while, and you should enjoy them. Not every WOD is 20-40 minutes, we need the short but intense bursts so we don't keep beating our bodies. If you want to work on a skill or form after you are more than welcome, but don't feel obligated. Part of what makes CrossFit so great is you don't need to spend endless hours at a gym to look and feel great!

Everyone is really impressive with how hard they are pushing themselves. It is great to see all of you using atleast 45lbs. on the thrusters, using smaller bands if not kipping your pullups, and awesome form on the burpees.

Shout outs to: Niki and Jess L. for you using 65lbs. on the thrusters! Viv and Andy for pushing 75 and 95lbs. respectively, Chris for conquering his first Murphy, and lastly Luke Day for ripping his shorts on deadlifts!

Andrea hit her first Double Unders tonight!  Then she broke our favorite rope!

Maryjane said to me tonight, "I get nervous and anxious before my workouts", I told her, "that means you are working hard!"

See everyone tomorrow night!  Brave the cold and get some!

Peter praying for no burpees...

Keeping it Green...new classes being offered...

We are going to be trying out a new class time starting next week.  The new classes will be Tuesdays and Thursday at 9:30am.  Please let me know if you are interested in attending. 

Albany CrossFit is proud to offering an area for recycling your discarded bottles!  Let's do our part to help keep the planet healthy!



Dona is very excited about our new recycling bin!

Eva who?

What a night! Can you believe we had 35 people come in over the course of the day and do "Eva"? That is f@#$ing amazing! It wasn't a stroll in the park either, you all came in and opened a fresh can of WHOOP *** on it! I was so impressed with everyone's performance.

Shout outs to:

John "Thor" Johnson for being the only member to do it rx'd with a 70lb. DB...I'm looking do buy a KB for you!

Angie for another great peformance! Keep it up girl!

Andrea was awesome with the KB, swinging 30 consecutive.

Allie stepped it up and used a 35# KB, way to go!

Everyone was awesome! I could write something for everybody in class! Keep up the intensity! Remember...Intensity is almost always the Independent Variable that maximizes the rate of return of favorable adaption! Any questions...?

1st seminar a Huge success...3 "Fran" PRs set!

Thanks to everyone who attended to todays seminar and helped to make it a fun and educational experience. I hope everyone was able to leave with a little better understanding of the CF Fundamentals, why CF is so great, and most importantly, better form on your squats.

If you have any questions on what we discussed, don't hestitate to ask. You can always e-mail, post on the boards, or bring it up at class.

Thanks to Jess, Luke, Brett, Steve, and Sue for helping everyone with their squat form. Everyone looked they were making just little tweaks to their form that will definitely lead to more strength, power, and speed!

After class no one was up for "Fran", so Brett, Niki, and I had to represent! All 3 of us hit PRs! Brett dropped to sub 5 minutes with 4:53, Niki's time was up but she used more weight doing 60lb. thrusters in 9:15, just 5 pounds from rx'd, and I hit 3:49 for my first sub 4 minute Fran. Thanks Luke for sticking around and pushing us!

Joining the 21st Century!

Albany CrossFit is now accepting online payments. 

If you go to our Fees page there are many options for Albany CrossFit memberships.  From now on I am starting an online payment system for memberships at our facility.  When your next payment is due please click on our Fees page and pick the appropriate membership button.  All of our memberships will be automatically renewed with the opportunity to cancel at any time. 

You can either use a paypal account or just a credit card to make your payments.  After you initially pay online each subsequent payment will automatically deducted from your paypal or credit card account.  You have the option to cancel online payments at any time.

If you have any questions or concerns please feel free to ask me at any time.  In the near future, I would like to get everyone on this payment method when your next payment is due. 

Thanks so much for making Albany CrossFit the best Fitness Facility in the Capital Region!

Step by step...climbing higher and higher

You know how we do it on Fridays...we kill it!

We hit Jacob's Ladder at both the noon and 6pm class.  I won't write it all out, but it was 5 exercises at 25 reps, 5 at 20, 15, 10, and 5...so lots of exercises, lots of reps, get the jist?

The noon class did great, led by Josh and Andy the entire class did awesome, Tom, Sue, and Laura.  Josh walked in and asked, "so do we only do one color?"

The evening folks were itching to get started and they started strolling in around 5:15pm.  By 6pm there were close to 15 members ready to hit the Painstorm/WOD.  It was insanity...luckily Jess and Luke were there to help coach everyone through the nutty workout. 

It was great having Tim and Sara back, these two are incredibly strong and fit.  Ernie also found his way back to ACF, glad you are ok.  Kelly, Niki, Jess, Allie, Laura, the Count, Angie, and Courtney rounded out the crew.

Somewhere in the mix we lost John M., he's doing fine, just got a little sick...

Jess D., Matt, and myself hit a great "Lynne" today...Matt hit 43 pullups on his first round...the kid is an animal!

Angie definitely gets member of the week she came in all 5 nights, worked hard, and was nailing the kip, you deserve a rest day!

Where were Viv, Chris, MJ, Jen, Andrea, Kramer, Jody, Diana, Thor, Yvonne, and Lenora today?  A little snow keep you down?  Cheryl...where you at?

Fantastic job to everyone there, my pleasure as always...don't forget tomorrow at 2pm - the snatch and overhead squat, Sunday at 2pm CF Fundamentals Seminar.

Grateful

I was reminded tonight of how lucky I am to do something I absolutely love.  There is some saying about finding a job that you love and you'll never work a day in your life, and that is how I feel.  It was seeing the joy and smiles of you guys hitting your first pullups (of many more to come) that sparked that feeling.  So once again thank you to all of our members for making Albany CrossFit such an awesome place to be (and work)!

The nooners did great with an unusually taxing lower body WOD. 

4 rounds for time of:

400m run/50 air squats

Everyone did amazing.  Great performances by - Allie, MJ, Sara, Dona, Viv, Lenora, Ben, Dave, and Noreen.  Very impressed with everyone especially Lenora pushing through what looked like an incredibly painful leg cramp (or was it the drama queen in full effect?).

After last night the evening folks came in wanting more kipping practice and they got it.  We had our first pullups done by Viv (multiple), Kramer, Tim, and Andrea!  Angie, Jen, Jess, Jody, and Yvonne, are really getting the concepts and are all so close, keep at it.

They hit the same WOD equally hard, with athlete of the night definitely going to Tim Comer.  He destroyed this workout in under 11 minutes and was never once under 10mph on the treadmill.  Everyone else looked great as well. 

After the WOD we hit a few rounds of Tabata and everyone was super...exhausted!

See y'all tomorrow, if it's bad weather check the boards, text, or call me...

 

Welcome to our newest members Ben and Jamie "the count"! 

Nailing the kip!

All of our classes had a great skill session on the kipping pullups!  I definitely see pullups in many members future.  Like I said you all have until March 31st to nail your pullups or you are out of here!

WOD
20 minutes AMRAP
250m row
10 pushups
10 KB swings
25 squats

Nice work afternoon folks, Dona, Lenora, Kelly, Sue, Jody, Andy, Maryjane, Sara, and Kathleen!

The evening folks were really understanding the kipping progression.  I was very impressed with Angie and Tim.  Although they aren't nailing pullups just yet, you can see that it is just about there.

They also wrecked the WOD, Chad pushed super hard and almost hit a full 8 rounds, nice work. 

Matt hit a different WOD - 5 rounds: 5 135lb. Overhead Squats/5 Muscle-Ups, very impressive time of 10:54, what a killer core workout...talk about hitting your abs!

Great attitudes!

What I truly love about CrossFit is the competitive spirit it embraces. While everyone is very friendly, and trying to beat eachother, more importantly is that we beat ourselves. When people ask me what a good time is for a workout, my answer is generally faster than your last time! We are so lucky at Albany CrossFit, everyone really helps to push eachother past where they think they can go. This adds so much to our community and I am grateful for everyone's enthusiasm. Keep it up!

Another great day of classes. The nooners hit the WOD hard:
3 rounds for time:
500m row
15 "heavy" DL
9 "heavy" KB swings

Andy, Laura, Noreen, and Dave did awesome. Their form was great and the KB swings looked super. Lenora and Dona hit some great squats with their depth looking even better. It was great to have Josh back as well...

The evening folks hit the same WOD hard. I was very impressed with everyone really pushing themselves on the weight. Allie and Jess were great, Jess used 135 lbs. for her deadlift! Angie is really doing well, making tremendous improvement already in only her second week, keep up the great work!

Niki and John "Thor" came in for some strength training, both hitting 10x1 Front squats.  They both set great PRs, Niki hit 120lb. and John hit 205lb. deep!

Jamie "the count" made a guest appearance and totally destroyed his old "Fran" PR. It is not always about time, but intensity, so although Jamie's time only decreased by 8 seconds to 8:34, he increased his weight to 95lbs. (rx'd) up from 85lbs. which is a total of 450 pounds of more work! Questions?