ALBANY CROSSFIT

Progression

We rarely hit the bench press with CrossFit, but, almost every time we do everyone's weight increases. It's a perfect example of how CrossFit will help to make you more fit. By performing functional movements such as the dip, overhead press, pushups, and pullups, we see our strength in another exercise increase. Great work!

Everyone's speed is really improving as well. You were all coming back to hit the bench faster every round. Very impressive performances by Jenn G., Viv, Kelly, and Ernie for using some heavy weight on the bench press. Everyone else was awesome as well, all finishing in great times.

Nice to have Paul from the morning class show up. He put in an impressive performance and represented the morning crowd well. Tim was back for his second day in a row. After an impressive first-time "Cindy" it was great to see him still walking. Looking forward to some big things from him.

The last official day to register for the East Coast CF Challenge was today, and we have 60 official registrants. I'm really looking forward to holding this event, and it is going to be a great opportunity to get ACF on the map.

I've gotten some great feedback on this weeks WODs. I've put in a lot of effort to make sure we have a smart progression. So, even though some days what is on the board is not appealing, remember it is for a reason.

Movement is a medicine for creating change in a person's physical, emotional, and mental states.  ~Carol Welch

John's Rope Climb

In the Zone

Please let me know if the website is coming up properly. I just spend a few hours working on getting it running smoothly. Thanks John for your help on the phone.

I was very excited to see Ben back in class tonight.  He did a killer lower body and core WOD, great to see you back in action.

Everyone did a great job with going overhead and their pullups. Is everyone understanding why we are stronger and more intense as we progress from overhead press to push press to push jerk? Remember P=FxD/T

Keep practicing those L-Sits! Anytime someone wants to test, just let me know which test you are doing and I will supervise. We have quite a few people almost up to their next phase, keep at it! One of the main purposes of the phases was to find our weaknesses and work on them. So if the L-Sit is a challenge for you try either incorporating it into your warm-up or practicing after your WOD. These phases are meant to be motivating and challenging, I hope everyone is enjoying them.

Nice job Yvonne and Marie on their first L-Sits and to John Marro for improving his by over 500%!

Lenora hit a huge PR today with a 105lb. Bench Press.  She continues to exemplify what we are looking for here at ACF.

We had 3 Laskys in over the course of the day! 

Hope everyone is doing well on the Zone Challenge. Sounds like everyone is giving it a valiant effort. If you still have more questions feel free to ask. So far, I have felt satisfied and energized all day long. If you are not feeling like this, you may not be eating enough blocks or enough fat. We can talk about it before or after classes.

I am finalizing the order for Memorial Day T-Shirts. If your name is not on the board and you would like a shirt please let me know ASAP.

"To realize your true potential of success, you must move away from your comfort zone and work in unchartered land."

Tabata Fun

Congrats Kelly

First day of the zone challenge was a huge success. It is going to take some time and tweaking to hit the right blocks and feel less stressed with measuring your food. But, stick with it, it will be worth it! If you have any questions feel free to ask.  Here is a link to the CF Journal with more information - Journal 21.

Lots of fun in classes tonight. 3 rounds of: 400m run, 15 bodyweight DL, 20 Box Jumps - everyone put in super efforts! Great to see some new faces in class tonight. We have four new members - Erin Lasky (how many are there?), Heidi Neil, Jessica Cole, and Candy Newton. Make sure to introduce yourselves and give them a friendly ACF welcome.

Our very own Kelly Kennedy participated in the "Fitness America" Figure and Bikini competition. This competition is considered to the the largest regional show in the country and it was the 10th anniversary. It was huge, with over 150 women competing, some crossing over into multiple divisions.

Kelly placed 5th in the Bikini division out of over 30 girls. Great job Kelly, you worked so hard and deserve it. Enjoy your few days of cheat meals and then it's time to get in the zone!

 

I appreciate everyone dealing with the mess this last week. The rest of the new flooring should be in this week. You may have noticed the chains hanging from the ceiling, those will be for the rings. We have a new pullup system coming and will hopefully free up a lot of floor space. I can't wait!

"There are no shortcuts to any place worth going." - Beverly Sills

Phyllis goes overhead

No day but today...

I am hoping to have many of our members (and friends of ACF) join in on the challenge.  The more people in the better, it will be great to have the support of your friends and family!  I strongly recommend that everyone create a log at fitday.com (free, w/f safe).  It will give you a better idea and understanding of what you are eating, breaking down into calories and nutrients. 

This will be a hard challenge.  It will be my first time on the zone as well.  I am a firm believer in leading by example.  Niki and I went grocery shopping this afternoon and we (mostly her) have been preparing food for the week.  This isn't easy, but nothing that is worth anything is easy, right? 

If anyone needs more information on the zone, don't hesitate to ask.  I'll be putting more copies of some articles together for during the week.  Please post your diet, how you feel, things that have worked for you on our site or on our message board log.  I am looking forward to seeing everyone make huge improvements in performance over the next few weeks.  This is going to be great!

No other road, no other way, no day but today

Elana does "Carla"

The Zone Challenge

Fun class this morning. We started with a pretty challenging warm-up of 10...1 of Jumping Jacks, Mountain Climbers, Squats, and Pushups, always fun to change the pace a bit, right? Then we split up into people hitting a strength or MetCon WOD. The MetCon was a challenge 5 rounds of: 25 Wall Ball, 50 Lunges, 25 DB squat cleans. Everyone put in a great effort and performance. Rich from Kentucky stopped by and did awesome. He also did his first Muscle-Up after getting coach by potential "Coach of the Year" Matt Hehn.

Jess Lasky was back in after her brutal "Linda" last night.  Glad to see her still alive and breathing. 

More tests were passed today, and more members are on their way to advancing to their next Phase.  Keep up the great work.

30 Day Zone Challenge 
Summer is coming! I am putting the zone challenge out there. Can you stick the zone diet for the next 30 days? I think that if you try it and are able to, you will be able to make it longer that that. Your performance will improve and you body with change. I have seen amazing results from some of our member on the zone, and I want everyone to give it a shot. It will be hard, but I think it will be worth it. Niki and I will be participating. We are beginning this Monday. If you need more information feel free to ask or e-mail me. Let me know if you will be giving it a shot! Let's post our diet in either here in the message board or on our site, it should help to keep us all motivated. Are you up for the challenge? 

For more information on the zone - http://www.crossfit.com/journal/ - on the sidebar go to nutrition and click on » Zone Meal Plans - CrossFit Journal 21.

"The wise man should consider that health is the greatest of human blessings. Let food be your medicine." - Hippocrates

The smaller lessons of CrossFit (cont.)

11. For 90% of us, diet is crucial to good progress. For the other 10%, diet is crucial to reaching elite levels.

12. Keep your nails trimmed short but long enough to comfortably cover your fingers and toes. Too long will get broken; too short will cause bleeding when, say, you use a hook grip. File your callouses every time you shower.

13. Chalk is better than gloves except to cover a wound, which tape does better than either except for holes in the web of your thumb.

14. You don't need as much chalk as you think. You keep rechalking because you're a spaz and the bar is scaring you.

15. The workout will last only a little while and you will feel happy again within a few minutes afterward. This is the only positive thought you can have while you work, but it is the important one.

16. The fear leading up to your workout can last many times longer than the workout. Find a way to manage this or CrossFit will begin to dominate your life.

17. Do not let CrossFit dominate your life unless you are a coach or trying to  be the first sponsored pro CrossFitter.

18. The paradox of CrossFit is that it is an isolated system that attempts to make you better at everything else. If you never leave that system, you will forget the point. Regularly "step outside" and play a game of basketball, drop in on a step aerobics class, climb a mountain, or arm wrestle everyone in the bar. Sometimes you need to be reminded that you're extremely fit compared to everyone who's not a dedicated athlete, and that the gallons of sweat you've exuded have accomplished something significant. Call it ego or anything. The best CrossFitters may not need this, but they get the ego boost of beating the rest of the CrossFitters anyway.

19. Regularly learn and play new sports.

20. By the time you are an advanced novice, you will begin to learn your strengths. By the time you are intermediate, you will know most of your weaknesses. Addressing your weaknesses is the only way you will become advanced.

Ernie's L-Sit

"Linda" is a b@#ch

We had our first member advance to a higher Phase today. Josh Appel came in and said he didn't feel very motivated. So, I challenged him to take a few tests on his way to the Intermediate Phase. Well, one test led to another, and 2 hours later he had completed his entire Intermediate Phase exam. He did awesome on everything, great job and congrats! I look forward to seeing more and more members advance. You can test any time you want, just have me or any other coach initial your test sheet. The phases have gone over extremely well and I am psyched everyone is enjoying them. Always feel free to offer me feedback, criticism, or any concerns, positive or negative.

Athlete of the Night definitely goes to Jess Lasky. She didn't want to do what was on the board and asked to do "Linda". We scaled it to 70%, her lifts were a 125lb. Deadlift, 85lb. Bench Press, and 65lb. Squat Clean. She struggled throught 10s and 9s, and hit her breaking point on the round of 8, I wasn't sure that she would make it. But, this is the same girl that almost died her first night at ACF and came back to finish class, so I knew she would do it, and she did! She pushed herself through every last rep and looked amazing! I am so proud of her, great job Jess! Watch the video of her finishing rounds 3, 2, and 1 below.

I've added a new feature on our Leader Board. If a name is underlined, it is linked to a video of that PR. Some of the PRs are on bigger videos and many of the videos are the same containing multiple PRs. I'll do my best to get as many PRs on video as possible. Keep hitting 'em!

You can check out 2 new PRs from tonight on the Leader Board page.  Angie hit a 245lb. Deadlift, and Ernie hit a 135lb. Snatch!

See everyone in the morning!

True enjoyment comes from activity of the mind and exercise of the body; the two are united. - Alexander von Humboldt

Jess does "Linda"

The smaller lessons of CrossFit

The testing has officially begun! Jenn G., Angie, Dona, Laura, John, Marie, and Heidi are all on their way to the next Phase. Angie has already almost completed all the requisites for the Basic Phase. John is on his way to the Intermediate Phase. Dona and Laura were so funny, as they kept getting excited every time they passed one of the tests. You guys rock!

Other than that pretty quiet classes today. Some great work on "Angie" by Beth, Andy, Ali, Lenora, Fred, John, Thor, Heidi, Jenn, Marie, Jody, and Camille. Chad had his first attempt at the Snatch and hit 145lbs., the man is a beast!

Looking forward to seeing everyone on Friday and Saturday. 

A very big thanks to "Chief" Andy for helping me pick up and unload the new flooring. It was very heavy and awkward to lift...good thing we do CrossFit!!! Thanks also to "Thor" for helping me move the mats and all the equipment after class. I always appreciate everyone's help and I think it's a huge part of why we have such an awesome community.

The only place you will find success before work is in the dictionary. -- May V. Smith

The smaller lessons of CrossFit: by Brandon Oto

These are the first 10 of 50, I'll put 10 more on our site tomorrow...I really enjoyed these.

1. CrossFit is very, very hard. Unlike most things, it does not get easier and may actually get harder. This is a daunting prospect.

2. You can learn to CrossFit extremely well on your own with the internet as a resource. However, it will add 6-12 months to your learning curve and 1-2 injuries along the way.

3. You can work out on your own, but working out with others is almost always far better.

4. The impressive feat is not digging deep and pushing through pain at the end of the workout. Anyone can do that. The impressive feat is hauling *** as you reach the middle -- right after you realize what's ahead of you and how much you already hurt.

5. The impressive feat is not going balls-to-the-wall in a single workout. It's doing it the next day. And the next. And the next. Forever.

6. The hardest part of training is consistency. It is also the most important. You can do nearly anything if you show up every day.

7. Everyone needs to rest. Your body is not a machine. (Look at how many people take a week off and set six PRs when they return.) Your mind is not a computer. (As Garrett Smith likes to point out, continual stress is not actually healthy.) "Burnout" is physical, mental, emotional, logistical, and a little bit like combining ennui with despair. When you no longer want to work out, rest.

8. If your breaks start cropping up constantly, either take a longer one (or a different training focus for a while) or just slap yourself and stop slacking.

9. The fewer mundane obstacles to working out, the easier it is to be consistent. If there are two gyms in your area and one is a little better but farther, go to the nearer one.

10. Try music and see if it helps. Try planning out your workouts (picking a time to shoot for and breaking down how you'll get there) and see if it helps. Try the supplements and see if they help.

Jess and Angie's first pullups

Huge PR night at Albany CrossFit. First of all we had two of our women do their first unassisted pullups (see video). Jess and Angie have been practicing their kipping and tonight it paid off. They both were awesome and actually rattled off multiple pullups, congrats! They both also hit PRs on their overhead press, Jess hit 75lbs., and Angie pressed 70lbs.

Some heavy weights were being tossed around by the men of Albany CrossFit as well. Fred, Joe, Luke, and Ernie were all squatting and deadlifting some big numbers!

The rest of the gang did "Carla". Sarah, John, Camille, Jody, Elana, and Heidi all were amazing. They all used some serious weight on their deadlifts, with Camille, Sarah, and Elana using 115lbs. for all 5 rounds.

Afternoon roundup:  We had some PRs set earlier today. Lenora hit a 75lb. overhead press and Ali did a 105lb. Squat! Chris also worked on his presses and was really getting his hip action working. Diana and Dona had a strong Bench Press day with Dona working up to 65lbs. and Diana 80lbs. for 3 reps.

Everyone get some rest, looking forward to the rest of the week!

Any workout which does not involve a certain minimum of danger or responsibility does not improve the body - it just wears it out. ~Norman Mailer

Monday Monday

This is a message from Sue's husband:

Please let everyone know that Susie's surgery so far has gone as well as could have been hoped. The surgeon was very upbeat about the results but of course I am still concerned about the recovery and rehab. Thank everyone for their prayers and well-wishes. It was, and is, a big help to us.

---------------------------------------------------------------------------------------

"Nancy" or "Nicole" which is the less of 2 evils? I left the decision in all of your hands...and after 3 classes I couldn't give you an answer. Everyone that participated in either looked wasted after.

Some super scores and times were turned in for both. Thor had the night's high "Nicole" with 109 pullups. Kramer was AWESOME, she did all legit pullups with a total of 42 and PR of 10 in one set! John hit a PR of 15 on his last set of pullups, and then after hit a PR of 21 to keep his spot secure on our new leader board.

"Nancy" looked killer as well. Everyone really pushed themselves on both the run and the overhead squats. Great to see everyone challenging themselves with weight.

Great to have Mark back, glad you are feeling better. 

Fred was back from Florida in full force today. He did "Fran" with a 20lb. vest in 7:23. His form on both the thrusters and pullups have drastically improved. Hopefully we'll be seeing him do a "Fran" on air by May 31st!

Another beautiful day in the neighborhood, looking forward to seeing everyone tomorrow.

Don't forget to check out the new leader board in the Trophy Case.  If you have a score that you think should be on their please contact me and I will update it.

A bear, however hard he tries, grows tubby without exercise.  ~A.A. Milne

Fight on Friday

Are You the Man (or Woman) in the Arena?

I may be foolish but I’m not timid.

The odds of me winning the CrossFit Albany East Coast Challenge are really, really small . . . but I’m going. I’m realistic about my chances as a fortyish female in very good (but not killer Kelly Moore-ish) shape. I’ll probably finish far away from the winners, just like I do in most triathlons and a good portion of the running and mountain bike races I enter. Where I finish never has anything to do with why I signed up in the first place. I am only peripherally competing against other people: mostly, I am competing against myself. It’s no different than having at the WOD: the others make me go faster just by the fact of them being there, and it’s nice to beat them, but the goal is to beat myself. Matt Williams, the baseball player, put it this way: “It’s not between me and the pitcher. It’s between me and the ball.”

I enter competitions to test myself and, also, for how it makes me feel. Quite simply, slap a number on my back or write it in Sharpie on my calf or my tricep and I am the Queen of All I Survey. I become, if only for a brief hour or two, like Teddy Roosevelt’s famous Man in the Arena:

It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat.

So I’m signed up for a CrossFit competition. Foolish? Maybe. But Albany is only a few hours’ drive away. I could make time for it or I could make excuses. I’m not ready. Maybe next year. I’m saving myself for the CrossFit Games in Aromas. It’s too far. I don’t have the entry fee. My cat needs a sponge bath. You get my point.

In triathlons, we have a saying: DFL beats DNF beats DNS. Translation: Dead F***ing Last beats Did Not Finish beats Did Not Start.

So get off your a** and sign up for your local CrossFit Challenge or the national CrossFit Games. Decide if you’re the Man in the Arena, or if you’re something less . . .

(Text by Lisbeth Darsh/CrossFit Watertown in Connecticut.)

A man's health can be judged by which he takes two at a time - pills or stairs.  ~Joan Welsh

Albany Med Representing!!!

 

Cleaning Up

I enter competitions to test myself and, also, for how it makes me feel. Quite simply, slap a number on my back or write it in Sharpie on my calf or my tricep and I am the Queen of All I Survey. I become, if only for a brief hour or two, like Teddy Roosevelt’s famous Man in the Arena:

It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat.

So I’m signed up for a CrossFit competition. Foolish? Maybe. But Albany is only a few hours’ drive away. I could make time for it or I could make excuses. I’m not ready. Maybe next year. I’m saving myself for the CrossFit Games in Aromas. It’s too far. I don’t have the entry fee. My cat needs a sponge bath. You get my point.

In triathlons, we have a saying: DFL beats DNF beats DNS. Translation: Dead F***ing Last beats Did Not Finish beats Did Not Start.

So get off your a** and sign up for your local CrossFit Challenge or the national CrossFit Games. Decide if you’re the Man in the Arena, or if you’re something less . . .

(Text by Lisbeth Darsh/CrossFit Watertown in Connecticut.)

A man's health can be judged by which he takes two at a time - pills or stairs.  ~Joan Welsh

Albany Med Representing!!!