Schedule Update: Yoga is cancelled for Wednesday (4/18). Please plan workouts accordingly.

Suggestions on improvement from Chad:

With the recent expansion of Albany CrossFit, most of our athletes probably spend the majority of their time in the massive triple-wide. It is an awesome asset to ACF. Few boxes have such a large space for equally large classes.

That being said, I would like to emphasize the importance of our sometimes unappreciated “double-wide.” Many might think of it as a glorified storage room or simply floor space to foam roll. However, the double-wide should be valued by all of our members, regardless of your specific goals. When it comes down to it, we all want to get better and the only way to get better is to practice regularly. Whether you’re trying to get your first box jump or training for Regionals, the double-wide is where it’s at.

At a bare minimum, you should try to take a half hour a week to work on SOMETHING in the double-wide. It’s a shame to see athletes show up for the WOD 10-15 minutes early and stand around in the hallway waiting for the next class to start. Uncle Rico said it best: “You might as well do something while you’re doing nothing”.

What you choose to work on is completely up to you. However, you should probably work on whatever you suck at the most.

Why not just spend all of your time in the double-wide? In a word: coaching.  The coaches are there to tell you how to improve, and make sure you are doing things correctly.

Things to Remember:

–Start with the basics. Don’t show up and start trying to crank out muscle-ups or HSPU’s cold if you haven’t mastered a pullup or a pushup. Build your foundation. Consult a coach before you dive into practicing on your own.

-Be aware of others. Sometimes the double-wide is busy, especially during peak hours.  There may be another class.  You wouldn’t want someone blatantly causing a scene or disrupting your workout, so return the favor.  If it’s nice outside, you can take your equipment with you and practice there.  And, please clean up your mess.  We’re all in this together.

–Don’t be intimidated. There are other athletes that spend plenty of time in that room, and nobody is there to judge you. Many of them are coaches themselves and are more than willing to help you out provided they aren’t in the middle of Fight Gone Bad or any other insane WOD.  Let’s build a stronger community and better athletes.

If the triple-wide is the battlefield, the double-wide is the mill where we forge our weapons from steel.

“Practice as if you are the worst, perform as if you are the best.” –Author Unknown

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