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!
We wanted to take a moment to recognize our honorable mentions in the 90 Day Challenge:
Owen Smith – This guy put in the work and accepted every challenge presented to him. Owen added 52 reps to his 90 Day Challenge Open WOD and hit the post 10k row twice! Great job Owen!
Renee Reid – Renee shed 19 seconds off of her Fran time and worked tirelessly on her weight lifting skills over the last 90 days. She has been consistently hitting WOD’s and weight lifting class to continue to improve her skills. Congratulations Renee!
Chris Deso – A hard working guy is the first thing that pops in our head when we talk about Chris. Chris added an impressive 20 pounds to his back squat and continues to improve on his weight lifting skills. Congratulations Chris on completing the 90 Day Challenge and making great gains.
Christina Kranz – Christina has been quietly working hard and constantly improving. She dialed in her nutrition and took the time to talk with the coaches about her training. Her efforts have not gone unnoticed! Christina has added 15 pounds to her back squat and 10lb to her Fran weight at the conclusion of the challenge. Great job Christina!
We are all lucky to know Matt and have him in our CrossFit community. Matt started his CrossFit journey a little over a year ago and hasn’t looked back since. He stepped it up a notch this year by entering the 90 day challenge and has made tremendous gains. He has added 30 pounds to his back squat (355 pounds!) and improved his 10k row by over 10 minutes! Matt has been active in all of our 90 day challenge meetings and has even stepped up his facebook game by making comments in our 90 day challenge facebook group! The last 90 days were just a small portion of his continued success at Albany CrossFit. We are excited to see where the rest of 2015 takes Matt. Congratulations Matt on winning a free six month membership!
A hard working college student comes in the top 3 of the 90 Day Challenge. True determination to better herself is the first thing we can think of when talking about Ashley. She is always willing and ready to learn each day she walks into the triple wide. She has taken the last 90 days to work hard in and out of the gym and it has shown. Ashley added 20 pounds to her back squat and 25 burpees to her 7 minutes of burpees test. We are thrilled at Ashley’s results in 90 days and know her grit and determination to be better won’t end here. Congratulations Ashley on winning a free three month membership!
Courtney has made some huge gains in 90 days! She led the group of 90 day challengers with an impressive 45 pound increase on her back squat and added 43 reps to the 90 Day Challenge Open WOD (10 min. AMRAP / 15 ground to overhead & 30 double unders). Courtney continues to put forth hard work and effort to constantly improve. We have seen impressive mental and physical gains in Courtney’s ability to grind through tough WOD’s. Congratulations Courtney on winning a free month of membership!
Nikki Woodard entered in the 90 Day Challenge ready to make big changes, and she definitely did. She quit smoking cold turkey and put forth major effort to eating clean and hitting WOD’s more often. Nikki improved her back squat in 90 days by 40 pounds! She also improved her 10k row by 4 minutes and 13 seconds. Positivity is what Nikki is all about. She is always encouraging and cheering athletes on to finish every WOD. We are very proud of the accomplishments Nikki has made in 90 days and can’t wait to see what the future holds for her. Congratulations Nikki on winning a one month free membership!
April Member of the Month!
Describing our April Member of the Month as a hard worker doesn’t do him justice. This guy puts every ounce of energy and effort into each WOD. Max effort is never in question when he is in class. You’ll hear him yelling “aaaah!” to get those last few reps in before the coach yells time. He comes in with a positive attitude and always willing to cheer on fellow athletes. He checks his ego at the door, takes advice from the coaches and always scales his workouts when needed properly. We have seen tremendous improvements in his mobility which has lead to huge PR’s. We are excited to see what the future holds for Ray. Congratulations to our April Member of the Month Raymond Kim. – Coach Kat