What do I enjoy the most about Albany CrossFit. Do I enjoy the community and support the most? Or do I enjoy the knowledgeable and gifted coaching staff the most? I couldn’t decide so I looked up the definition of "enjoy." What I found was “to take delight or pleasure in” and also “possess and...Read More
Fitness WOD: "DT" 5 RFT: 12 Deadlifts 155/105 9 Hang Power Cleans, 155/105 6 Push Jerks, 155/105 15 min time cap Olympic Lifting: Clean work up to a heavy single. 15 minute time cap Sport: WOD: "DT" 5 RFT: 12 Deadlifts 155/105 9 Hang Power Cleans, 155/105 6 Push Jerks, 155/105...Read More
We are proud to welcome Kat as the newest member of our Albany CrossFit intern team. Kat comes to us with years of CrossFit experience, as well as being a high-school teacher and track coach! Her attitude is always positive and contagious. We have watched Kat go from scaling every WOD to now hitting all...Read More
I love Albany CrossFit because the workouts are different every day. This ensures that I don't have to figure out what to do every day and I don't spend all day doing things I'm good at. It also ensures that showing up makes me stay to the end. I also love the positive energy watching...Read More
WOD: Jackie 1k Row 50 Thrusters (45#) 30 Pull-ups 12 minute time cap WOD Strategy: You cannot treat the 1k row as just a 1,000m row. In this case you must pace the row in order to move on to the next movements. Typically a 1k row will leave your hamstrings screaming and you...Read More
Fitness: Let’s be honest, CrossFit is challenging. It takes discipline, determination, and effort. The best way to improve is to build a solid foundation. This programming is designed to help you do just that. With a focus on skill sessions, technique drills, volume training, and strength work, you’ll be able to improve any “suck” regardless of what...Read More
WOD: "Heartbreak Kid" 3 RFT: 10 Front Squats, 185/135 20 Chest to bar 50 Double Unders 15 Minute time cap WOD Strategy: The front squats for this workout are going to be challenging and that is the stimulus that we are looking for. If you are scaling the weight it should be something that will still test...Read More
Inside the walls of Albany CrossFit you will find members of varying skills, levels, and needs. Some of our athletes are here to become healthier and improve their daily lives. Other athletes are here to compete in the Sport of Fitness, CrossFit. No matter which category you fall into, we all have the same needs. We...Read More
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
