Strength Training

Strength training is an important part of our gym’s programming and we pursue strength in a variety of ways. The first includes practicing gymnastics exercises that help to improve upper body and core strength in addition to developing body awareness. Some common exercises you can expect to see in class are: dips, handstand, muscle ups, pistols, pull-ups, rope climbs, and sit-ups. Now, you might be thinking to yourself “I don’t know if I can do those exercises” and that’s okay – our Coaching Staff will show you how. In fact, most people who join a CrossFit gym cannot do many of those exercises, but the beautiful thing about all of them is that they can be modified and progressed based on each individual’s needs. We have seen firsthand countless athletes get their first pull-ups, climb a rope for the first time, or even progress from not being able to do any push-ups to eventually doing handstand push-ups. Under the guidance of our Coaching Staff, proper scaling, and continued practice we have no doubt you too can find success.

The second way our program helps athletes improve strength is that it incorporates the use of barbells, dumbbells, kettlebells, and medicine balls. Those pieces of equipment allow us to train with resistance performing exercises such as squats, deadlifts, presses, and other weighted upper body movements. Resistance training helps to improve bone density, joint stability, muscle size and strength, and even reduce body fat. Using different implements, repetition schemes, and focusing on sound technique is a perfect recipe to not only gain strength, but to have fun while doing it!

Technique – Consistency – Intensity: it’s so important that you can find it written on the back of our coaching shirts. In classes we always devote time into technique instruction and practicing the movements before we add additional weight or try to go faster. You can always expect guidance from our Coaching Staff on how to properly both simple and complex movements before you do them in workouts. Practice ensures that everyone is safe when exercising and uses the most appropriate scaling option based on their abilities.

Finally, those who REALLY love to lift barbells will be happy to know that we have a U.S.A. Weightlifting Barbell Club that meets twice a week on Mondays and Wednesdays at 6:00 pm. The class is led by Coach James who is a U.S.A. Weightlifting Level 2 certified coach. In Barbell Club, the programming follows 6- to 8-week training cycles written by Coach James with the focus on refining technique and building strength in the Olympic style lifts of the snatch, clean, and jerk. In this class you can also expect to do plenty of squats, deadlifts, and overhead pressing exercises.

Barbell Club is a membership add on for current Albany CrossFit members. Those looking to join the gym for Barbell Club specifically should contact the gym for more information.

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