WOD Prep: Kettlebell armbar 2 minutes per side WOD: 1. Metcon For Time: 1K Row immediately followed by 21-15-9 of: Kettle bell swings, 70/53 Burpees 12 minute time cap WOD Strategy: On the 1k row you are going to want to focus on your form as much as possible. A slower recovery stroke...Read More
Taken from Team Speal The more seminars I teach, emails I receive, and people I cross paths with the more I think there is a need for a “heart to heart” with the community. One of my main focuses at a Level 1 aside from presenting the best info possible in ways that everyone can...Read More
WOD: Open WOW 13.1 17 Minute AMRAP: 40 Burpees to a 6" target (75/45) pound Snatch, 30 reps 30 Burpees (135/75) pound Snatch, 30 reps 20 Burpees (165/100) pound Snatch, 30 reps 10 Burpees (210/120) pound Snatch, as many reps as possible WOD Strategy: With another Open WOW ahead of us, we are...Read More
We all have different CrossFit journeys and paths. Some are very direct, show up to CrossFit, become addicted. Others have a long and winding path. Nicole's journey had even more twists and turns than anyone we had ever met. While Nicole has been an athlete at Albany CrossFit for over 3 years, cumulatively it's...Read More
At Albany CrossFit I most enjoy the opportunity to challenge myself every day. To do movements and weights that I never thought I'd do. To look at the white board, find the scores of athletes I admire, and push myself to try to match that. To check my journal, remember my previous score on...Read More
Not everyone feels the same way about competing. Some look forward to it and spend all their time training for Competition Day – when they finally get to go head to head. But others, others tentatively sign up to compete, saying in the very least they will show up and do their best. Perhaps they...Read More
