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
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
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
