ALBANY CROSSFIT

Opening Ceremonies

The inaugural East Coast CrossFit challenge has finally arrived!  CrossFitters from all over the East Coast started arriving today.  Thanks to everyone that showed up early and helped mover equipment around.  The meet and greet went well, it was nice to put faces to some names we have all been chatting with over the last few months. 

Everyone registered and weighed in getting ready for the CFT tomorrow at 8am.  Most folks were comfortable with their weight, but some stripped down in order to make a lighter weight class, a few women took the scale into the locker room to get re-weighed.

Get some rest, eat well, we have a long day of CrossFit tomorrow!  Get some!

We have some East Coast Challenge T-Shirts for sale.  So, if you couldn't make the event, they are $15, just contact me and I can send you one.

DC Girls

There's no place like home

Quiet night tonight, I think everyone is either recovering from a long week or preparing themselves for the excitement of the East Coast Challenge!  I don't know about all of you, but I am exhausted.  It's been a lot of running around all week for last minute preparations and getting everything organized.  I'm hoping this is a top-notch event, scratch that, I know it will be!

Everyone met Marley today and you all treated her so great, thank you!  She was a little nervous but handled her first day work quite well.  Thank to Kelly and Angie for walking her, and Gab for filling her water bowl. 

Today's WOD:
10...9...8...7...6...5...4...3...2...1 of:
Bodyweight Deadlifts and Pushups

Post WOD:
1-arm Overhead Lunges (Andy's)
Sprints



Everyone really motored through this one.  Extremely fast times turned in.  Glad to see everyone lifting as much weight as they could, with all of the men doing BW and the women using close to it.  Jenn G. and Angie did outstanding with both of them using 135lbs.  Ernie stuck around to keep Angie company at 6:30pm, what a team player! 


Hope to see some folks at noon tomorrow, don't forget there are no evening classes tomorrow or Saturday morning due to the challenge.  No volunteers will be turned away, so come on down!

Check out these kind words Lenora had to say about today's noon class:

Great thursday WOD and Thanks to Jess(Deadlift)Dunn!  This was the first time I've been in a class taught by Jess. I walked in to the gym and saw Jess preparing to teach. Now, I'm "high maintenance", babysitting a sore back, and sometimes other stuff.  Looked at the WOD on the board: 10,9,8,7,6,5,4,3,2,1 Deadlifts, each set followed by the same number of Pushups. I was so psyched about the WOD, that my second lap of running really picked up some speed. I've seen Jess Deadlift. She's top shelf. She's got "Dead Cred". I'm gonna go for it.

Before starting the WOD, Jess reviewed the proper form using pvc.  During the WOD Jess watched everyone's form meticulously, giving corrections as needed. She's got a great eye.  Ihope to take some more thursday noon classes with Jess. She knows what to look out for, and still pushes us.

I forgot to mention yesterday that Stephen hit 40 consecutive pullups!  This was on his 3rd set of "Lynne".  In the month that he has trained at ACF, he hit his 1st Muscle-Up and increased his max pullups by 12 from 28 to 40.  Great job Stephen!  Hopefully when you back to school your brother Dave will continue training.

“Don’t worry about a thing, every little thing is gonna be alright”



Battle of the Sexes

Light up the Darkness

So, it has now officially been 30 days of the Zone challenge!  I am very proud of everyone that attempted the Zone and especially of those that have stuck it out for the entire 30 days.  It is not an easy diet and certainly isn't for everyone.  However, we did realize it becomes a lot easier if you give it a couple of weeks.  You start to feel better, look great, and the weighing and measuring becomes easier as you get to know the foods you tend to eat more often.  Niki and I are definitely sticking with it and I hope some of you do as well.  How does everyone else feel about the zone?  I saw huge improvements in performance in a lot of you, and tremendous changes in physiques!

Today's WOD: Filthy 50s

Stephen and Dave were back at it today, and it truly amazes how fast the body adapts to high intensity workouts.  Yesterday, Dave barely survived the warm-up and a 1-mile run, today he completed the Filthy 50s, great job Dave!

Everyone else did great as well on the Filthy 50s, quite a few PRs were set tonight.  Make sure to send them to me for the leader board.  I saw some great accomplishments during the WOD including Viv hitting 17 consecutive Double Unders, Erin using the 45lb. bar for push presses, Niki doing 30 consecutive KB swings, and lots of amazing Burpees!

Our new pullup bars came in today.  Thanks so much to Chad and Angie for helping with the mounting.  We appreciate it!  When they are all up the room is going to look so great, I can't wait!

There is a new addition to the Albany CrossFit family.  Her name is Marley.  Niki and I met her at an adoption clinic last Saturday and immediately fell in love.  She is a very special dog and we are excited for everyone to get to know her.

Life is one big road with lots of signs. So when you riding through the ruts, don't complicate your mind. Flee from hate, mischief and jealousy. Don't bury your thoughts, put your vision to reality. Wake Up and Live!
Bob Marley

Tired Soldiers

Well, the week had already started off great with our first Hike and Inaugural Memorial Day Challenge, and it continued to be a phenomenal week with all of the day's classes. 

Today's WOD was from HQ:
Run 1 mile
Two minutes of each:
Row
30 pound Dumbbell thrusters
20 pound Medicine ball cleans
Double-unders
Pull-ups

It was definitely more challenging than it looked on the board.  Both Dunn and I did it before the evening classes and it smoked us like cheap crack!  Stephen brought in his younger brother Dave to the noon class and he almost had to explain to Mom and Dad while Dave is no longer with us.  After pushing his younger brother to a 6 minute mile, he mopped the floor with him with the remainder of the WOD.  I had to pull Dave away from the abuse and to the "Pukie" bucket.  So much for brotherly love.  Dave did a great job and we hope to see him real soon!

Some of the evening folks were a bit tired, some from yesterday's Hero WOD, others from yesterday's BBQ (John Johnson).  Nevertheless everyone put in stellar performances.  I was so proud of both Elana and Jess Cole for completing their first mile!  Elana did it without stopping or walking once!  Ernie stuck around and did the WOD 3 times and Marie did a double.  Everyone seemed excited by the new 1-mile route and some extremely fast runs were turned in with newbie Josh turning in a 7:30 mile.  Let's keep this momentum rolling. 

Awesome job everyone on the medicine ball cleans.  Here is a great video teaching the movement - Medicine Ball Cleans...[wmv][mov]

Don't forget with have the East Coast Challenge this weekend.  We are looking for volunteers for the entire weekend.  The events will be CFT 8-2, 5k 3:30pm both on Saturday, and the Hopper Event Sunday beginning at 10am.  If you will be available to help out please let me know.  Thanks!

To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment. --Ralph Waldo Emerson





Fred became the first ACF member of the 1000lb. CFT club, check out his heavy lifts.

Fred's CFT

1st Annual Memorial Day Workout

There is not really too much to say about our Memorial Day WOD other then it was absolutely AWESOME!  The energy in the room was so intense and it stayed that way the entire duration of the workouts.  Everyone really turned it on today in order to pay tribute to our fallen Heroes.  Can you believe we had 37 people doing Hero WODs in there?  Here is a list of who did what and their times:

Viv - Badger - 52:20
Camille and Thunder John - Murphy - 42:00
Kelly - Murphy - 42:49
Jess D. - Randy - 21:38
Niki - Josh - 19:36
Fred - Josh - 12:23
Teresa - Michael - 24:04
Sam - Michael - 21:30
Vahe - Murphy - 22:30 (is this guy for real?)
Brett - Nate - 13 rounds
Ernie - Joshie (burpees) - 27:30
Heidi - Michael - 27:45
Jess C. - Michael - 33:17
Marie - Michael (burpees) - 36:02
Laura - Michael - 27:03
Beth - Michael - 27:01
Noreen - Michael (burpees) - 39:35
Lenora - Joshie - 43:01
Chris - JT - 9:01
Jess L. - Badger - 52:40
Ali - Daniel - 32:57
Tim - Tommy V. - 40:41
Sara - Murphy - 44:00
Chad - Murphy - 36:00
Angie - Murphy - 44:05
Elana - Michael - 30:14
MJ - Murphy w/situps - 47:45
Erin - Daniel - 30:38
Josh A. - Murphy - 33:34
Jeremy - Badger - 35:37 (Check out Jeremy's Blog with his write up of the WOD)
Andrea - Michael - 29:33
Jenn G. - Murphy - 51:00
Stephen - Tommy V. - 35:23
John - Murphy w/vest - 39:00
Jason - Jason - 21:54 (thanks Brett and Niki for sticking around and coaching me through)

Thanks John and family for throwing a kick-butt barbeque after the workout.  The Johnson family is fantastic providing everyone with awesome food and a great place to hang out with friends.  A perfect end to the perfect day.  Thanks again!

Make sure to check out the photo album to see all of the great pictures. 

“Don't lose the dreams inside your head, they'll only be there til you're dead, dream" --DM

Jackie 5-22-08

Conquering Buck Mountain

What a beautiful day today. The weather could not be more perfect for our hike up Buck Mountain. The sun was shining but it wasn't too hot, just perfect.

It was Niki, Viv, John M., Ali, Erin, Jess, Andrea, Eric, Jen, Camille, Jamie, Jess, Pierre, Chad, Angie, Zeus, Dona, Marilyn, Laura, Ed, and Sam, trekking up together to the top.

We started our hike at 1pm and hit the summit at 2:30pm on the dot...huge PR! It was definitely a pretty challenging hike and I was very impressed at how well everyone did. The top definitely required some careful maneuvering and it was certainly easier due to the CF training! At the top we all stopped and relaxed while eating our zone meals and enjoying the gorgeous view of Lake George.

Thanks everyone for such a fun time, our community is so awesome! When I first opened ACF I envisioned a gym with intense training that would get you in phenomenal shape. I had no idea what great friends I would make along the way. I look forward to more hikes and other fun adventures with everyone at ACF.

I'm so psyched for the Memorial Day Challenge and BBQ tomorrow...

Check us out on the CrossFit.com affiliate Page.

In everyone's life, at some time, our inner fire goes out. It is then burst into flame by an encounter with another human being. We should all be thankful for those people who rekindle the inner spirit. ~Albert Schweitzer

There are even more pics in the May 2008 Photo Album






 

Thunder John's CFT

The battle goes on

One of my very first posts on AlbanyCrossFit.com was about Noreen, Sue, Diana, and Dona competing to see who would do the first pullup. After months and months of battle...we are very close to having our pullup! Dona was so close today to nailing that first elusive pullup. I would say she is about 90% of her way their! (Check out the video to see for yourself) I wouldn't go as far as saying the contest is over, Diana and Noreen are right on her heels (and when Sue comes back, she'll be trying hard)...so keep it up ladies, I am proud of all of you!

Great class this morning. Much tougher than it looked on the board:
50-40-30-20-10 of:
KB swings
Wall Ball
Situps
Burpees
Lunges
and 1 Lap between rounds

Everyone that was there this morning and last night make sure to take it easy tonight and tomorrow in preparation for the Memorial Day Challenge.

Thanks Fred for hanging up the awesome new Medicine Ball rack. It is definitely going to keep the place neat and give us even more room. You are the man!

See y'all tomorrow for the hike. We are meeting at the gym at 11am.



A friend is one of the nicest things you can have, and one of the best things you can be. ~Douglas Pagels









 

So close!

Luke's Farewell Painstorm

Tracy was back after her first day yesterday, that's always a good sign, right? Tracy, Nina, Dona, and Erin did 20 minutes of: Run 400m, 15 thrusters. They all made excuses about half-way through (my kids were up all night, I was partying too hard, it's only my 2nd day, etc. etc.) but nonetheless they persevered and did a great job!

Thunder John came in and did his first CFT. He hit 225lb, 135lb, and 275lb on the squat, press, and deadlift respectively for a 635lb. CFT!



A sad day at Albany CrossFit today as it was Luke's last workout at ACF. We came up with a new Painstorm workout for Luke's Farewell, it was titled,

"I love my Bar"
With a 45# bar complete 100 reps of:
Thrusters
Overhead squats
SDHP
Squat Cleans
Push Press

We got under way at about 5:20 with about 7 of us, and slowly a few more stragglers rolled in, by the time everyone was there we were using every one of our bars and there was no where to move other than in your designated spot. Everyone gave it their all, completing 100 reps of each exercise before moving on to the next. I was very impressed with everyone that completed all 100 overhead squats as Luke had encouraged everyone to switch to back squats. Everyone did a great job!

Luke, thanks for all of your help with classes and coaching these past 6 months. You have been a huge help and asset to Albany CrossFit. Please don't forget about us while you are off on the West Coast living it up.





Schedule for the weekend:
Saturday Class - 10am
Sunday Hike - 11am meet at gym
Monday Memorial Day Challenge - 11:30am meet, 12pm begin workout. Everyone has been designated a specific spot for their weights, pullups, etc. There is a chart on the board and I will explain it.
Monday BBQ at John's house - 3pm, directions are available at the gym

Don't be dismayed at goodbyes. A farewell is necessary before you can meet again. And meeting again, after moments or lifetime, is certain for those who are friends. ~Richard Bach

Noreen's PR Press

1st Muscle-Up

Chris got his 1st Muscle-Up this afternoon (see video), it's like watching your child's first steps!  Great job Chris, all of that hard work paid off.

Nooners did  a kick-a$$ "Jackie" today!  Stephen turned in a sub 7:59, and Josh was just behind, but went unbroken on his 50 thrusters!  Both Andreas, Kelly, Beth, and Lenora did great.  Evening folks had a great time with "Jackie" as well.  We saw many PRs being shattered...John Marro took over 4 minutes off his previous PR!  Great performances by Breona, Jess C., Dona, and Diana.  It's not always finishing first that's important, but doing your best is what counts!  Viv is such an amazing coach, she helped Ernie to a new PR, and he even hit a 3:45 1k row.













If anyone has "Jackie" PRs for the leader board make sure to get them to me.


Congrats to Angie, she completed her Basic Phase today!  She is the first woman to complete a Phase test, way to go!

Great to meet Jody's sister Squeaker, she kicked butt on her first night, we look forward to coaching her for the summer.






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E-mail from Tim Comer
"ACF really did a lot for me both physically and mentally.   It was a tough year for me, but discovering crossfit really turned some things around for me and i wanted to let you know how much it actually helped me out.

That being said i couldn't have done it with out you; and the rest of ACF.  You really make that place more than a gym, its like a weird sadistic dysfunctional family that competes with one another over who can take the most punishment...  and as i have mentioned to you, it will be the one thing about Albany that i miss the most."

Tim, sorry we didn't get to hit one more WOD with you.  You were always a great addition at any WOD, your positive attitude and determination will be missed at ACF.  Please stop back in any time you are in the area!  Good luck to you and Christine.
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We have over 30 members hitting the Memorial Day WOD on Monday.  Please be there at 11:30am so I can organize everyone properly and we can get everyone moving smoothly and safely.  It's going to be a great day!

If you will be able to help us with the East Coast Challenge next weekend 5/30-6/1 please let me know ASAP.  Here is what we will need.  People to keep food out and organized as well as cleaning up.  Saturday 8am-2pm judges, spotters, and weight changers for the CFT, 3pm 10 volunteers for the 5k, Sunday - 9am people to help set up the hopper and judge/coach competitors.  Please let me know ASAP what I can count on you for.  Thanks!

People who laugh actually live longer than those who don't laugh. Few persons realize that health actually varies according to the amount of laughter. --James J. Walsh

Vece's 1st Muscle-Up

Mixing it Up

We did quite a different little WOD this evening...check it out:

15 1-leg squats with a KB in opposite hand
30 Walking Lunges with 1-DB overhead
15 1-arm KB swings
15 1-arm Overhead Squats
5 Turkish Getups
30 minutes as many rounds as possible.

Everyone seemed to have a lot of fun working the different movements. By the end everyone realized the trick to making this WOD work...stabilize the mid-line. I was really happy to see everyone try the challenging exercises and do well with them.

So, we have 30 people signed up for the Memorial Day Challenge. It's going to be very crowded in the room. This weekend I am going to organize who starts where and when. Many people will probably be sharing some equipment, so this may not be a PR day, but still a fun day to spend together and honor some heroes. I'm really excited about it!

Forgot to mention some PRs from yesterday:
Mark and Niki both hit 20 rounds on Cindy!
Dona hit a huge CFT of 290lbs. which has her currently sitting pretty at 3rd place on our leader board!

Also, Luke graduates from Med School tomorrow!  Congrats!

It is not the hours we put in on the job, it is what we put into the hours that counts. --Sidney Madwed.