CrossFit Hero Workouts are done in honor of those who have died in the line of service defending our country. Firefighters, police officers and soldiers in the different branches of military who were CrossFitters themselves are honored with workouts named after them. So when you find yourself finding a hard time fighting through the first set of pull ups or the squats or the last run, remember that these people have died defending our country for us. We are lucky to be here working out along side each other everyday. Let’s celebrate that blessing and honor Navy Lieutenant Michael Murphy in completing this grueling workout together.
Join us on Monday, May 25 at 10:00am to hit the Hero WOD ‘Murph’. We invite all community members and CrossFit athletes to this event to show our support and appreciation Navy Lieutenant Michael Murphy has made for us. Coach Murph will be on the grill post WOD for a tasty recovery meal. Feel free to bring a dish to pass as we hang out and enjoy Memorial Day together.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Albany CrossFit had some great representation at the New Kids On The Block Competition. Two of our newest athletes, Paula Carciu and Ashley Peterson participated in their first all-day CrossFit competition on May 2 at CrossFit Spur. The workouts in the competition were created for CrossFit athletes with less than one year of experience but ready for a healthy dose of competition. This grueling day of workouts helped Ashley and Paula realize they can push themselves beyond their comfort zone and achieve things they didn’t think were possible. They each did 3 WODs that tested their cardiovascular capacity, agility, balance, strength and muscular endurance. It was especially impressive seeing them doing deadlifts in an 8-minute AMRAP at a weight near their 1 or 2 rep max.
Way to go Paula and Ashley!
We all find time to CrossFit throughout the week, but struggle to find the time and energy to meal prep. Well we have a fantastic option for you! Macro Nu. Macro Nu is a personal catering service that supplies you with weighed and measured meals, made from whole foods. The menu consists of gluten free options, with ingredients from local farms. Each dish arrives to you ready to be stored in your refrigerator and reheated when you’re hungry!
Macro Nu will be visiting Albany CrossFit on Tuesday, May 19 from 4:30-6:30pm. They will be bringing food samples, water bottles, and tons of great information! Be sure to stop in on Tuesday to meet our friends from Macro Nu and treat yourself to some healthy food samples!
Congratulations Camille and Johnny G (Team Squats n Fish Oil) for competing in the Beginners Bash Competition at CrossFit No Risk in Rhode Island. Camille and Johnny G have been working hard in the gym and it showed on competition day. Team Squats n’ Fish Oil placed 29th out of 34 teams! Way to represent Albany CrossFit in Rhode Island. Great job to you both.
Renee has a very unique quality about her…fearlessness. Every class she puts weight on the bar that she has never lifted before and simply attacks it. She works hard, pushes her limits and shows the guys in the class that she can lift big weight too! Some recent personal records for her include a 115# Front Squat 1RM (a 30# increase!) and a 107.5# Clean & Jerk 1RM! (22.5# increase). Renee has been a part of our gym’s Barbell Club since its creation. I am very excited to see how she will continue to progress over the next year as she has a natural talent for the Olympic lifts (Snatch, Clean& Jerk). Her relentless pursuit to their mastery will no doubt yield some big results. We are proud of the work she is putting in to better herself and are excited to recognize Renee as the May Member of the Month. Congratulations Renee.
Albany CrossFit’s Member of the Month is proudly sponsored by Dr. Bianca Treski of Active Family Chiropractic. Dr. B is our resident “Spine Coach” and she shares in our mission to help make others better than they were yesterday. Members of the Month receive a complimentary $50 assessment card to use at Dr. B’s office. Please see Coach James to claim your prize!
Contact Dr. B:
Phone: (518) 452-2800
Do you have a friend or family member that is interested in finding out what CrossFit is all about? Well, we have the answer!
We are excited to announce that this Saturday, May 2 will be our first Bring a Friend Day at Albany CrossFit. We encourage you to come in on Saturday to any WOD class (7am, 8am, 9:30am, noon) and hit the workout with a friend. All friends are welcome! We know some of you guys are pretty popular; so go ahead bring a few friends.
The WOD will always be tough, but scalable to be beginner friendly. You can expect plenty of bodyweight movements (Squats, Push Ups, Pull Ups, Sit Ups), Box Jumps, Running, Rowing, Wall Balls, Jump Roping etc… These will be partner workouts so you and your buddy can work together as a team.
We hope to see you and a friend on Saturday!
-The Albany CrossFit Coaching Staff
Albany CrossFit Members,
Spring is finally here! Summer is around the corner and there are many exciting things happening at our gym. First, before we discuss some big changes that will be occurring in the near future — the Coaching Staff would like to thank a few members who have gone out of their way to add some beauty to our facility. Nik Delsignore, Dona Wildove, Laura Garrison, Diana Voss, Nancy Andrews, Marie Marie, Anne Hay, Shye Evan, Brandy Jacobson, Julie Jacobson and Nathan Jacobson have been hard at work helping us to do a little spring cleaning. They are the reason the pavement by the side door is so clean, all of the leaves are gone and trash has been thrown away. They even went as far as to plant us some new flower beds by the outdoor pull up bars (watch your step when running around out there). If you see any of these guys or gals at the gym be sure to thank them for all of their hard work — they did it all because they love and care about Albany CrossFit.
Here’s a quick overview of some future changes happening at the gym:
Going into the summer, we have decided to reduce our rates. These changes will go into effect on your first payment on or after May 1st, 2015.
On Ramp Schedule & Rates:
Currently, our On Ramp program runs for four weeks. We will now be running two On Ramp courses per month – each lasting two weeks in length. The price for On Ramp sessions has also been reduced.
Bring a Friend Day:
Ever wish your friends & loved ones could come to the gym and experience CrossFit with you? Well…we are excited to grant that wish with Bring a Friend Days!
With the OPEN Season passing us by a month ago — the Coaching Staff has been entertaining some options in regards to our gym’s programming. We wanted to move on from Competitors Training and to find something that would be more appropriate for our gyms population — those training for health and fitness. Through some trial and error experimenting we have decided to follow the programming provided by CrossFit HQ. Simply put, there is no purer form of CrossFit out there than what the people who created it are putting out. We feel it offers a healthy balance of variety, difficulty and is written with a clear goal: to make you a fitter individual. Here are some specifics on what you can expect.
We have a lot of fun events planned this summer — we will be announcing more in the future, but here are two dates to put in your calendar!
We hope you enjoy and appreciate what we have in store for you in the near future. If you have any questions, concerns or need guidance on how you can improve as an athlete please email our Head Coach James at James.AMCD@Yahoo.com.
The Coaching Staff
In our pursuits of world class fitness we often overlook a very important aspect of CrossFit – To regularly learn and play new sports. Fitness is not just about heavy Deadlifts, Handstands and killer workouts. Activities outside of the WOD room are also an excellent way to continue pushing yourself beyond your comfort zone by developing new skills mentally, physically and socially. There are a million things out there that you can that will help you be better than yesterday and Albany CrossFit is happy to provide some options for you.
Did you know we have a Rock Climbing wall in our building and that it is part of your membership at Albany CrossFit? Rock Climbing is a great way to build strength in your arms, upper body and core which will yield to better results in WODs over time. There are also many mental benefits as each course is like a puzzle that requires you to think analytically, plan your action and be patient. Ask our Front Desk Staff about how you can start using the rock wall – oh! And bring a friend!
Racquet Ball, Squash, Badminton, Ping Pong and Handball:
Coordination, Balance, Agility and Accuracy are important aspects of your health and fitness. A great way to improve upon them would be to learn and play some of the Racquet Sports we offer at our facility. Don’t know how to play? No problem! We have the best instructor in the Capital District – our very own Shye Evans! He is available for lessons all the time, all you have to do is chat with him at the gym or shoot him an email at Info@AlbanyCrossFit.com.
Wallyball is a much faster-paced version of Volleyball that is played on a racquet ball court. You use a net and ball similar to Volleyball, but the rules are slightly different and you are allowed to hit the ball off of the walls. This is a fun, action packed sport that can be played with any number of players. Grab a bunch of friends or fellow athletes after a WOD and give this one a shot!
A little known secret in our building is the existence of a Basketball hoop. That’s right! I said a Basketball hoop! Basketball is a great competitive outlet where you can also burn calories and build your endurance. Our hoop attaches to our racquet ball courts and is available upon request. Challenge a friend to a game post workout or bring a group. If you want to shoot some hoops just ask Shye or the Front Desk Staff how you can get started!
Our gym has been the proud sponsor of a Coed Softball Team in the Lynn’s Softball League since 2012. Our team plays hard and even made it to the finals last season losing only by one point in game 3! Although we play to win, winning is not the only thing we strive for, but community, camaraderie and helping others improve their game. Don’t have any experience? That is more than okay! Softball is a sport anyone can play! We will gladly teach you everything you will need to know. You do not have to be a member of Albany CrossFit to join, we want to make as many new friends as possible.
The season starts Tuesday April 28th!
Contact Pete by emailing him at PB7171@Yahoo.com or calling 518-269-1293.
Join in on all the fun and try some new sports!
Congratulations Andrew Sheehan on winning the 90 day challenge! This undercover quiet guy has been crushing WOD’s, and putting in the work to constantly be better. He has mastered double unders which was very evident with his 117 rep improvement in the 90 Day Challenge Open WOD and increased his 7 minute of burpees to 114, an increase of 34 reps. Andrew went from ring rows during Fran on New Year Day to pull ups at the conclusion of the challenge. He has shed 5 ½ inches from his waist and lost a total of 10.1% body fat in 90 days! We are extremely proud of the effort Andrew has put in and are excited to honor him with a free ONE YEAR CROSSFIT MEMBERSHIP! Congratulations Andrew!