Just around the corner…

Attention Albany CrossFit Members!  Due to the Northeast Qualifiers our weekend class schedule will run as follows:  Friday – 5:45am, 10am, 12pm, 3:30pm and 4:30pm, no Classes on Saturday and Sunday.

Two fantastic PRs this past weekend, both in the 5k.  First on Friday night Andrea "the red devil" crushed her old PR that she had just set less then two weeks ago.  She was first in her age group!  Not bad for a CrossFitter!

  FEMALE AGE GROUP:  20 – 29
    1    25 Andrea Devlin       28 Troy               NY   24:39 

Angie working for the qualifiers John fixing his clean

Then on Saturday, Pat hit a great PR as well at the Race for the Cure.  Here is what he had to say about it:

"Last year when I ran in the Race for the Cure 5K I trained for it by running 3-4 days a week from January until the race in May. I ran 5 miles each day and tracked my time. When the race came around I finished in 24:24 beating my best time ever by 2:30.
 
Since I started Crossfit this year I've run a 5K maybe three times and my breathing has not felt right. When I got to the race on Saturday, I was not looking forward to it. Over 9,000 participated – about 1,500 were running/jogging in some fashion. The run did not feel good – I thought may pace was off, my breathing still wasn't right, I couldn't get into a good rhythm, and they didn't mark the course well so I didn't know where I was.
 
When I finally rounded the last turn towards the finish, I started looking for the clock hoping to see 27 minutes but really expecting 28, 29 or possibly even 30 minutes. I was actually shocked to finally find the timer and see it just turn 24:15. I finished with a nice sprint to cross the line at 24:22. When the times were posted, I had a net time of 24:11 – beating my personal best by 13 seconds.
 
More proof of the benefits of Crossfit. I was really surprised and quite happy. Can't wait to see what the time will be next year. Thanks for everything!"

muscle-up coming? Stacey going heavy!

NORTHEAST QUALIFIER INFORMATION

We hope this post finds everyone training hard and ready to go for the Northeast Qualifiers. 

WODS:
The WODs were announced this past Monday on our website, if you have not already be sure to check it out.  Along with the workouts will be the standards you will be held to as well as a quick video to recap the movements.  We don't expect the movements to be anything you have not seen before, so everyone should have a pretty good idea of what the movement entails.  If you are training CrossFit and using full range of motion on every exercise you should be fine.

Scaling:

There will be set weights that you are able to scale to.  For the men, the scaling option will be 95lbs. and for women it will be 65lbs.  If you will need to scale, please let us know ASAP.  The scaling for Day 2 will be given when the WOD is announced.

Specators:
If you are planning on bringing any friends, family, coaches, etc, basically anyone that is NOT competing, you will need to purchase a spectator ticket.  It would be helpful to us as well as make the entire event run smoother if you purchase your spectator tickets online prior to the event.  If you have not already done so, please go HERE.

Kids:
We have a few activities planned for kids.  We have a Bouncy Bounce scheduled for 12-5pm, you will be responsible for the safety of your own child(ren).  We will also have a sno-cone vendor on site.  Kids under the age of 13 will not need to purchase spectator tickets.

Chairs and shade:
We will be providing some seating and a few tents, however, if you or someone you are bringing requires seating or shade it would not be a bad idea to bring your own.  We are expectating a lot of spectators and cannot asure a place for everyone to sit.

Food:
We will have plenty of food and drinks for sale throughout the course of the event.  We know how hard it is as an athlete to eat healthy and to your habits while traveling, especially during a competiton.  For this reason we have asked our vendors to keep all foods as close to zone proportion and paleo friendly as possible.  There is also a grocery store just across the street (kind of walking distance) and plenty of restaurants nearby.  We will also be having a fully catered Barbeque on Saturday night at approxiamately 6pm.

Parking:
We are using most of our parking lot to host the event.  Parking for competitors and spectators will be at the mall parking lot adjacent to the gym.  Please do not park at the gym parking lot.  The mall parking lot is about 100 yards away.  We need to reserve the gym parking lot for volunteers, emt, and staff.  Again, if you are not one of those please do not park in the gym parking lot.

Itinerary:
A full itinerary for Friday night as well as heats should be sent out no later then Wednesday afternoon.  Please plan on showing up no later then 6pm on Friday night for registration, instructions, and meeting. If you cannot make registration Friday night, please let us know.  We will run a quick registration Saturday morning from 8-9am.

Goods:
We will have a lot of affiliates selling T-shirts and other goods.  Bring plenty of cash if you are interested in purchasing anything.  If you are an affiliate and would like to sell some apparel please let us know ASAP.  You will need to supply your own table and have someone responsible for your products.

Music:
We will have a live band performing during the second workout and for a while after the event.  Feel free to supply your own music for your WOD if you would like, but understand you will have a judge counting your reps for you and you want to make sure to know where you are.

Festival:
We are trying to make this event not only a super competition to send our best representatives out West, but a fun, festival style gathering as well.  Please bring cash for food, goods, and anything else. 

Good luck to everyone! 

April 2009 from Albany CrossFit on Vimeo.

"The person who gets the farthest is generally the one who is willing to do and dare. The sure-thing boat never gets far from shore." –Dale Carnegie



Be Better Than Yesterday.