Browsing Archive

September, 2011

Friday 9/16/2011

Warm Up

3 Rounds:
10 Shoulder Dislocates
10 OH Squat = 10 sec hold @ bottom*

* Try to narrow the grip on each rep

Skill Work

A) Burgener Warm Up – 2x, w/PVC then unloaded bar
B) Movement Review

WOD

3 sets of 3 minutes AMRAPS.

Rotate through the following: 1 heavy tire flip, 1 heavy stone to shoulder, 5 heavy KBS (or 1 heavy fatbar Clean and Jerk?)
3 Burpees
Run length of building and back

Rest 2 minute between sets

Cool Down

Samson Stretch
Prone Scorpion
Foam Roll

Thursday 9/15/2011

Click here to see more pictures from today’s WOD!

Warm Up

Run/Row 400m
Shoulder Triplet

2x:
15 Squats
10 Box Jumps
5 Walkout Push Ups

Skill Work

A) 15 minutes to find a heavy single/1RM Split Jerk or skill work.
B) Clean and Jerk review and warm up

WOD

3 Rounds:
10 Clean* and Jerk (135/95)
10 Pull Ups (chest to bar)

* Power or full.

Cool Down

Cobra > DD > Childs Pose
Half Spinal Twist
Shoulder Stretches

Jackie getting under that bar!

Mary!!!

Fall Face-Off 2011!

Is CFN ready to throw down???? I think you are…let’s put some teams together, it’s time for another road trip!!!!
Fall Face-Off 2011
This will be an EPIC all day Team event, with prizes to top teams!
Location – Albany CrossFit
When- Saturday October 29th
Time – 9am-6pm (approx)
Who – Teams of 4, 2 men/2 women…..No limit of teams per affiliate!
Cost - $120/Team ($30/person)
Bonus – Followed by a kick-ass Halloween Party!

Albany CrossFit is hosting the Fall Face-Off for the 4th straight year they are bringing the Northeast to Albany to see who’s the best!
This will be the biggest Team Throwdown in the Northeast. Albany CrossFit hosted over 50 Affiliate teams last year, and  are expecting 75+ this time around. You can expect the “Games” type environment you have come to expect at the Events they host every year.
Prizes from most major CrossFit Brands will be given out throughout the day!
We will have 2 separate divisions this year:
  1. Competitive Division
  2. Recreational Division

Any questions, contact CrossFit Albany at info@albanycrossfit.com

Wednesday 9/15/2011

Click here to see more pictures from today’s WOD!

Warm Up

CrossFit Warm Up

Skill Work

A) Mobility:  Couch Stretch – 2min/side
B) Mobility:  Shelf Shoulder Stretch – 1min/side
C) Movement Review: Full depth, drive knees out, weight on heels.

WOD

“Karen”

150 Wall Ball for time

Cool Down

Foam Roll

5pm class off to the races

Tuesday 9/13/2011

After a pretty good chipper yesterday, we are switching gears to some heavy lifting followed up by a lovely WOD borrowed from Strongmanwod.com called “Carry and Run” which involved both carrying something and running.    Tomorrow is “Named WOD Wednesday” so get excited!

Warm Up

3x:
5 Walk Out Push Ups
10 Supermans
15 Overhead Squats
20 Tire Hits (sledgehammers!)
25 Jumping Jacks

Skill Work

A) Deadlift Warm up
B) Deadlift

12 Minutes:
1 lift on the minute at 85% 1RM
5 Push Ups

WOD

“Carry and Run

400M sandbag carry/Sprint
Then drop the bag and Sprint 800M

Cool Down

Cobra > Childs Pose
Rope Hammy
Groin Stretch
Foam Roll

Tonights Board

Blurry sneaky peek of more new toys!