FAQs
- What is Albany CrossFit?
Albany CrossFit is an integrated approach to fitness that builds strength and increases endurance with high intensity workouts that are adaptable to any level of conditioning. Rather than working muscles in isolation, CrossFit exercises involve the entire body, a method that gets balanced results much quicker than traditional programs that separate the weight room from the aerobics studio. CrossFit workouts have been designed for marines and middle school kids, ultra-marathoners and ultra-couch-potatoes, grandmothers and grand masters.
- What makes Albany CrossFit different than other gyms?
The CrossFit program is designed to give you maximum results in shorter time duration. Our program is your regimen. We provide you with the necessary tools you need to achieve your fitness goals.
Most people go to the gym daily and waste their valuable time, doing the same thing day in and day out. Here at CrossFit you will never do the same workout, you will notice a difference in how you look, you how you feel, strength and endurance. If you follow our plan we guarantee results!
3. Do I have to be in shape to take CrossFit classes?
No. CrossFit is meant for people of all levels, from the complete beginner to an advanced athlete. What is unique about CrossFit is that it is completely scalable. Meaning 2 people at completely different fitness levels can perform the same workout but to the best of their own ability.
- Do I need prior experience to take classes?
No. We will help to get you started and make sure that you are performing all of your exercises safely.
- Are there any limitations to taking CrossFit classes?
We have kids as young as 8 and we have adults in their 80s. We have competitive athletes and we have people exercising for the first time. The only limit is what you place on yourself.
- How do I register and pay for CrossFit?
If you are interested in attending your first CrossFit class please e-mail (jasonackerman246@hotmail.com) or call (518-221-8531) Jason. Leave a message and your call will be returned ASAP.
The first class is always free, from there you can decide if you would like to drop-in, use a punch card, or join our unlimited membership.
Right now we accept cash, checks and we also have an online payment system - Mind Body Online. You can access it from the Fess and Schedule link in the sidebar. Please make all checks payable to Albany CrossFit.
- How much does CrossFit cost?
You can find the fees for Albany CrossFit by clicking on the Fees section on the right side of the page.
- What should I expect at my first CrossFit class?
Everyone is always open and friendly to first timers. Someone will no doubt take you under their wings and help you through. Everyone remembers what it was like at their first class.
We typically start with 5-10 minutes of light warm ups and then do our workout of the day. This can consist of anything from pushups, pull-ups, and squats, to rowing, dumbbells, and deadlifting. Our specialty is not specializing so it is different every time.
After your first class, most people experience one of two thoughts. You will either think, "This it it! Exactly what I've always wanted, I can become lean, strong, and healthy!" or, you will think, "These people are crazy!" and you will run out. Should you choose the latter, we will give you the phone numbers to all of the local "globo" gyms and we will patiently wait until you are truly ready to change. Should you choose to become a member, we guarantee your results, you only have to continue walking in the door.
- What I should I bring and wear when I take CrossFit?
You should come to CrossFit classes in clothes that are comfortable to exercise in. For most, that is a comfortable T-shirt and pair of shorts or sweat pants. Proper footwear is also necessary. Make sure to bring water, a towel, and a positive attitude!
- Should I warm up and stretch before class?
You are welcome to do whatever makes you comfortable. However, there is time at the beginning of each class for a proper warm-up. If you would like to do a little more, try the following - The "official" CrossFit Warm-up:
3 rounds of 10-15 reps of
Samson Stretch (once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Here is a video of the Albany CrossFit Warmup:
- What is the WOD?
Our "Workout of the Day" is engineered with great diligence to care for ALL of your fitness needs. If some days it seems too easy that is because workouts either before or coming are tortuous and the backing off is warranted. We are feeding you a regimen that represents the ultimate challenge for the world's best athletes.
If you are concurrently training for sport, like most of our athletes, temper your efforts to allow for successful sport training. This is a learned skill requiring a finely honed sense of self. On the days when your sports training regimen is lighter, tear it up with our strength and conditioning workout. On days when your sports training regimen is tough, moderate your efforts. Many of our athletes are able to engage the "Workout of the Day" right up to and during competition by just "going through the motions" while still "doing" the daily workout.
Again, the "Workout of the Day" is designed to accommodate additional sport training, recreational activity, or stand alone by simply modulating the intensity of your effort.
- Can I use the gym to do my own workout if I miss a class?
Check our schedule for “open hours”. These hours are for people that couldn’t make to a class to do their workout. These hours are only for those with an unlimited membership.
- Can I take the CrossFit classes everyday?
The short answer is yes. If you work the WODs hard, you will find yourself at an improved level of fitness. They are meant to be performed daily with rest days worked in. It is a regimen so some days are lighter while other days are more intense. Atleast one day per week should be a complete day of rest.
If you pursue another activity, you will need to balance your work/rest cycles and be sure to allow for recovery. Sometimes, you will need extra days off or to consider a WOD as "active rest" done at a lower intensity.
- Do I have to join the Court Club to take CrossFit classes?
No, you do not have to join the Court Club. Albany CrossFit is based out of the Court Club; however we are our own separate entity. By joining Albany CrossFit you will have access to the Court Club’s locker rooms and the Albany CrossFit facility.
- Can I use the rest of the facility or take other classes?
If you join Albany CrossFit you are paying to use our facility. You may also use the cardio room and weight room if our workout requires it. Otherwise we ask that you stay in the CrossFit area. You are also welcome to use the locker rooms. You may take classes offered at the Court Club for an additional fee.
- Do I sign in or bring identification when I arrive at the Court Club?
Please let the Front Desk class of the Court Club know that you are there to attend a CrossFit class. When you come down to the Albany CrossFit please sign in the attendance book.
17. How do I find out more information about CrossFit and their principles?
Go to www.crossfit.com to learn more about CrossFit.
18. What is with all of the acronyms?
We use acronyms as a way to keep things simple. At first you will be confused, but slowly you will start to understand them all. Here are some samples:
CFWU - CrossFit Warm-Up
CF - CrossFit
ACF - Albany CrossFit
WOD - workout of the Day
AMRAP - as many reps/rounds as possible
Rds - rounds
OHS - overhead squat
GHD - glute ham developer
C&J - Clean and Jerk
MOM - member of the month
KB - kettlebell
HSPU - handstand pushup
PU - pullups
MU - muscle-up
DU - double under
SDHP - sumo deadlift highpull
DL - deadlift
ECCC - east coast CF Challenge
CFT - crossfit total
BW - bodyweight
K2E - knee to elbows
IF - intermittent fasting
MEBB - max effort black box
PR - personal record
rx'd - prescribed
DB - dumbbell
