- Get Started
- Success Stories
- Contact Us
Look for announcements and news on the following events:
Friday Night Fights
Summer Blow Out
Fall Face Off
We love the enthusiasm for fitness, now let’s get excited about keeping the gym neat and tidy!
Follow these simple steps:
1. Use disinfectant wipes and sprays to give items you have used a wipe down before putting away.
2. Be sure to put your equipment away where you found it.
3. Help other athletes pick up.
Follow these simple guidelines helps keep our box, clean, organized, and healthy!
As I sit here tonight, unpacking and washing clothes and watching the archived video from this past weekends CrossFit games, I started to process what actually happened this weekend.
I looked forward to this weekend for such a long time. It would be my first time to the CrossFit Regionals, and it would be my first time in the almost 2 years I have been doing CrossFit to go to a big event like this. I was going to Regionals to volunteer, but also because I wanted to see for myself, as a coach what goes on at regionals. We always hear about a CrossFit community, but we only know mostly our community within our own gyms. We hear about the fittest men and women, well I wanted to see this group of fit people and see them go head to head. Such an amazing and big event how is it all done? Well I am going to break down this post into two sections. One will be my experience as a volunteer and just being around CFHQ and many other countless volunteers who gave of their time. The second part will be probably an over emotional sappy description regarding community.
click here to continue reading …
Announcing Albany CrossFit’s first ever maternity leave!
As if you can’t tell…Kat is about to pop! Next week will be her last week coaching, from there she will continue to show up Mondays and Thursdays at 7pm, but in an assistant role for our newest addition to the team, Peter Gannon.
Kat has been an amazing and such a trooper these last 8 months…from Jason calling her chubby, to Mo being a jealous pup, to her scaling every workout as best she can, we are so proud of her, and can’t wait to welcome her and Anthony’s newest addition to the world!
Maya Angelou passed away today. As I read through highlights from the huge volume of inspirational work she produced during her lifetime, I’m overcome with total admiration for one woman who could come from so little and do so much, dig so deeply and touch so many.
If you are familiar with Dr. Angelou you know she survived a turbulent childhood, never attended college, and as a single mother worked through a long series of varying occupations. She became an author, a teacher, a Poet Laureate, and received 30 honorary doctoral degrees. Through her body of work she expresses so eloquently what it is to live, to rise again and again and to live.
“Up from a past that’s rooted in pain
I’m a black ocean, leaping and wide,
Welling and swelling I bear in the tide.
Leaving behind nights of terror and fear
Into a daybreak that’s wondrously clear
I rise” – Maya Angelou
Pardon the indulgence but I’m about to draw a connection between Dr. Maya Angelou and CrossFit.
While our struggles may differ in detail we are all the same. We are human. Sometimes you’re cruising along in life and you’ve just received a promotion, your diet is in check, you remembered your spouse’s birthday, the car has been inspected, and life seems pretty damn good. Then there are those other times when it’s everything you can do to resist the doughnuts in the break-room, or you’ve been laid off, or you’re injured, or you rush from work to the grocery store and wait in line just to rush home and get dinner on the table for your family just in time to go to bed and wake up and do it all over again.
You’re not present in your life but being run over by your life, consumed with an endless stream of tasks and worry. It is precisely during those moments when it’s everything you can do to get out the door that it is most important of all to be courageous and show up.
“Be present in all things and thankful for all things.” ― Maya Angelou
If you’ve gritted through a WOD where you thought you might never survive, then you’ve reached that place, you’ve dwelled in that space that reveals who you are. That moment where the room and all the noise and the music and the clock fall away and it’s just you and the work in front of you. You know what it is like to be in the moment. You reach a place where you think that you can’t but you do despite anger or loss or injury or heartache or worry. You remember what you’re capable of and fall in love with your own heart all over again.
That zone of digging deep and stepping up – that zone is where you remember who you are. That pristine place inside of you comes to life. It’s a tiny victory in the scheme of everything that the day has thrown at you and it’s worth it. Hard physical work challenges us to get in touch with what we’re capable of being. You are true to yourself, to your family, to your integrity. You know that the only way out is to push through. Because that is what you do. You are a person who shows up. Showing up takes courage and grit. Grit gets you out of the rut.
“One isn’t necessarily born with courage, but one is born with potential. Without courage, we cannot practice any other virtue with consistency. We cannot be kind, true, merciful, generous, or honest.” ― Maya Angelou
It may seem trivial to compare physical work to the words of Maya Angelo, but the place where the ability to continue to rise comes from is the same. It is the place within.
“You may encounter many defeats, but you must not be defeated. In fact, it may be necessary to encounter the defeats, so you can know who you are, what you can rise from, how you can still come out of it.” ― Maya Angelou
What goes through your head before a big lift? Chances are the answer will be very different depending on what you have going on inside your pants.
Have you ever seen DM Blomquist, Andrew Moritz or Nike Germano attempt a PR? If you have, you’ll know it. Each of them let out this savage shout, grunts, walks up to the bar with purpose and unleashes a tsunami of brute force energy as they get that barbell to obey their command. Seen Kevin Seaman lift? I need to say no more.
Me, I’m a little different, and chances are, you might be too.
The clean and jerk is my favorite lift. To me, it is the most impressive show of strength for a woman and I fought hard to break the three-digit barrier on the bar. That morning in July of 2013 I strapped the weight belt down hard, I took a deep breath and locked down my midline and thought to myself “I don’t think this is going to happen”. If there was a worse way to begin a lift, I don’t know what that would be. Eventually, attempt and attempt, and much encouragement from Viv, I hit 105# but the voices in my head remained.
Fast forward to Friday Night Fights: Clash of the Classes. Audra and I were the ladies repping the 6pm on the clean and jerk. The music was blaring, the weights were clanging and banging – it was PR city. Audra addressed the bar, hit a few good lifts and then went for a PR. Let me say a few things first, in case you are unfamiliar with the beauty/beast that is Audra – she is amazing. She has put in serious work as a CrossFitter and has made tremendous gains in both strength and skill work. To see her attempt this monstrous clean and jerk with the same apprehension as I had made me think – are our brains sexist?
Time after time, I have seen strong, powerful, beautiful women get inside their own heads before their hands even touch a barbell. We are defeating ourselves with “I don’t know” self-talk before we even start the lift. I have rarely, if ever, seen a male lift this way. Maybe they are better at hiding their insecurities, maybe it has to do with playing with G.I. Joes when they were little, maybe it is yet another evil side effect of the male dominated culture we live in (kidding, kind of) but these men approach the bar with an “I’m going to fucking lift this” attitude – and it works!
Let me put this challenge out to all of the ladies at Albany CrossFit – kick that negative self-smack-talking bitch out of your head and don’t ever let her back in. Christmas Abbott, a well-known female CrossFitter and box owner, has a video on YouTube of her performing a metcon. Before she starts, she shakes out her arms and yells “Get big! Get bit! Uh!!” I have taken this on as my personal motto; my own little rally cry before I start something I think is scary at the box. I encourage everyone to find one for themselves and say it, out loud, before everything you do that scares you. Not feeling particularly strong today? All the more reason to say your mantra out loud. Fake it ‘til you make it; say it out loud and you’ll start to believe it. Fill your head with such positive self-talk that there is no room for doubt. Will this guarantee a PR every time you encounter the barbell? No, but it is a great first step in evicting that negative self-talker and making a stronger, better, beastlier you.
*Unless otherwise noted, the statements in this article have no scientific or psychological backing other than the author’s own life experiences and observations. But she’s pretty smart, so it’s all good.
This upcoming Monday is our 7th Annual Memorial Day Murph!
Jason Murphy and crew will be here to coach you through this amazing Hero WOD.
1 mile Run
1 mile Run
The set-up will be Outside is RX and the Double is for scaling only. The triple can be used as either. We will have vests out and ready to go, but those will be limited, please bring your own if you have.
It will be a $5 suggested donation (cash only) with all collected money going to the Murph foundation.
This will no doubt be a busy but fun event, please post here if you plan on attending and be sure to sign-up on Wodify.
We will be hanging out after the event, you are welcome to bring some snack and of course your favorite Post WOD nutrition (beer).
Have you ever been injured? Probably, right? It happens. But that does not mean that you have to stop training CrossFit until you are better. There are all sorts of ways to scale every single movement that we do. If something is bothering you, tell your coach and (s)he will help you figure out how to scale your workout. Scaling doesn’t just mean using less weight or doing ring rows instead of pull-ups. It could also mean changing to another movement that may work on the same muscle group. All you have to do is talk to a coach.
In my first 2-3 months of doing CrossFit, I had a pretty pissed off back. Anything that involved squats, deadlifts, or kettle bells hurt so bad that I would have to stop mid-WOD. I figured that CrossFit just wasn’t for me. I e-mailed Jay to tell him that I had to cancel my membership because I just couldn’t deal with the pain. But, thankfully Jay just doesn’t let people quit. He and the rest of the coaches knew that they could help me. I started seeing Dr B (best chiropractor ever!) for regular adjustments, and scaling WODs. I e-mailed a coach every day, asking how I could scale that day’s WOD, so I had a plan before I even got into the gym. Sometimes the workouts were completely different for me because of it, but I was still in the gym, hitting WODs and getting stronger. Eventually, with the adjustments from Dr B, and with the gained strength from doing the workouts, I was able to squat, and then do KB swings! Deadlifts still give me a hard time because of my back condition, but I’ve learned the best way to work them for me with the help of the coaches, and some experimenting.
You can also use an injury to work on your sucks. Maybe you hurt your foot- this is a great time to work on strict upper body movements. Volume train pull-ups, HSPU, push-ups. Heck, you can even pick up some dumbbells and do some bicep curls! Just have a coach help you figure out a plan. No matter what your body is going through, you can always train to get better! It just may not be the same way as everyone else at the time.
Moral of this story is – if you have an injury, talk to a coach. Any coach. We are all here to help you in your CrossFit journey.
Memorial Day Murph!
We will be holding one class at 10am May 26th.
All other classes will be canceled that day. This is a special community event at Albany CrossFit and we encourage you to invite friends and family to cheer you on. All local Crossfitters are invited to join us for the workout.
1 Mile Run
100 Pull Ups
200 Push Ups
1 Mile Run
The 2014 CrossFit North East Regionals
Friday May 30th to Monday June 1st.
This event gets bigger and bigger every year!
Held at the Reebok World Headquarters in Canton Massachusetts.
Watch for potential schedule updates as we move closer to the event.