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
We enter CrossFit’s competitive season with the start of the CrossFit Open. Many athletes at Albany CrossFit have taken the challenge and have decided to compete this year. In CrossFit we use competition to push and to test ourselves as athletes, Paula Carciu is one member that is new to CrossFit competition.
Because Paula Carciu is willing to become comfortable with the uncomfortable we have named her our March 2015 Member of the Month! Paula joined Albany CrossFit in August of 2014 and has made tremendous progress as an athlete. She has been consistently setting new PRs and participated in her first competition at our January Friday Night Fights. Paula is a great example for athletes that wonder if competitions are right for them. Paula continues to challenge herself and has entered the 2015 CrossFit Open. We expect nothing but more success from Paula in the future.
What is this Open stuff you guys are all talking about?
Here is the simple, yet useful information you want to know. The 2015 CrossFit Games Open is step one of three in making it to the 2015 CrossFit Games in California (what you see on ESPN).
The Open consists of 5 workouts, each announced every Thursday evening starting on February 26. At the completion of the 5 weeks, the Open will end and the top 17 athletes from each region around the United States and World will move on to the regionals. The regionals are a 3 day long competition held in May. The top 5 athletes from each regional competition will move on and secure a spot in the 2015 CrossFit Games in Carson, Ca. Now back to the open and why you should sign up…
The Open is like Christmas time in the CrossFit world. It gets everyone giddy. It gets everyone excited for the same thing. It gets everyone focused.
In the back of your head you are probably thinking ‘Well I know I am not going to regionals or the games so why does it matter if I sign up?’ Great question! Because it’s FUN! It is also a five week, five WOD competition that you can see where you rank in the gym, in the capital region, state, country, and world! Everyone in the world will be hitting the same exact WOD each week. These WOD’s will be judged by fellow athletes and coaches. Being judged during a WOD can be nerve raking, that’s understandable. But it is a great opportunity to work to a standard, and push harder.
Still skeptical? Well this year CrossFit headquarters has created a scaled version of the Open to really allow EVERY single athlete to compete! Don’t have pullup’s just yet? No problem! The scaled WOD’s in the open will have ‘lighter’ weight and not as complex movements. This will allow everyone to hit the WOD’s. We will be hitting the Open WOD’s each Friday in class. If you can’t make it to class on Friday, you have until Monday evening to complete the WOD and submit your score online.
Sign up for the Open today and get ready to have an amazing time in the next 5 weeks! We pride ourselves on community at Albany CrossFit and the Open bleeds community support and comradery. Get ready to support, cheer, judge, and try your best in the 2015 CrossFit Games Open!
http://Games.CrossFit.com/ – and be sure to choose Albany CrossFit as your affiliate and team!
– Coach Kat