We had our quarterly coaches this meeting this past weekend and they are always a great time. Spending a few hours (ok, more like 5 hours) with like minded people and those that are your closest friends is always nice. But, this meeting was special. Not just special because Sasa Mirkovic came in and led...Read More
Warm-Up: Kettlebell Conditioning Conditioning: For time: 20 Front Squats (205/135) 30 Box Jumps (30/24) 40 Kettlebell Swings (53/35) 50 Wallballs (20/14) *20 minute cap Midline: Accumulate as much time as possible in an FLR in 4 minutes This Week's MobilityRead More
Warm-Up: CrossFit Warm-Up – 3 x 10 * 12 Minute Time Cap Strength: EMOM For 7 Minutes of: 2 Pausing Front Squats @ 75% 1RM * 3 Count Pause In The Hole, Then Bounce and Explode. Conditioning: "Jackie" For Time: Row 1K 50 Thrusters (45#) 30 Pull-Ups * 15 Minute Time Cap This...Read More
The 5pm, 6pm, and 7pm classes at Albany CrossFit and the 6:30pm class at CrossFit Clifton Park are cancelled due to the weather. ———————————————————————————— Warm-Up: Group Dynamic * 10 Minutes Barbell Gymnastics: Deadlift 7 x 1 @ 87.2% * Rest 2 Minutes Between Sets ** 25 Minute Time Cap Conditioning: 5 rounds for...Read More
The 5pm, 6pm, and 7pm classes at Albany CrossFit and the 6:30pm class at CrossFit Clifton Park are cancelled due to the weather. ———————————————————————————— Kim gives some insight: Older athletes face unique challenges as we strive to stay fit and competitive. Similar to younger athletes, we want continued muscle growth, increased strength, and stamina. But as we...Read More
Warm-Up: CrossFit Warm-Up – 3 x 10 * 12 Minute Time Cap Strength: High Bar Back Squat 6 x 3 @ 70% 1RM * Rest 60 Seconds Between Working Sets ** 15 Minute Time Cap Conditioning: 3 Rounds For Total Repetitions Of: 1:00 Max Effort Kettlebell Swings (32/24kg) * Rest :30 Seconds 1:30 Max...Read More
