April- Strict Pull-up Challenge!


Starting tomorrow, Tuesday, April 1st, CrossFit Beyond will be holding a strict pull-up challenge! As a way to really focus and work on our upper body strength we will be having our members strive for 100 strict pull-ups in 30 days! Scaling options are of course available for everyone- whether you can't do a strict pull up (yet) or you can do 100 in ten minutes, challenge yourself and have fun with it! Here are the scaling options and directions:



1. Negative pull-ups

2. Strict pull-ups

3. Weighted pull-ups (write your weight next to your name on the chart)


1. Find your name on the chart

2. Everyday that you come into CrossFit Beyond, try to do a few strict pull-ups when you have time (Before class, after class, during open gym)

3. Shade in the number of pull-ups that you complete each day

4. Remember-you have 30 days to get 100!


CrossFit Total Friday!

Not only is it BIRTHDAY HEAVEN this week... but we have the CROSSFIT TOTAL Friday!!

BUT...... not until we hit "Sheila", "Alberta" and "Ben"......not to start something... but it is going to be one heck of a Birthday Week!!!  EXCITING. Don't miss any of it CrossFit Beyond.

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.




Reminder: Free massages tonight (Friday 3/28) and tomorrow morning (Saturday 3/29)

Reminder: Free massages tonight (Friday 3/28) and tomorrow morning (Saturday 3/29)

As the CrossFit Open comes to an end, what better way for our CrossFit Beyond members to reward themselves for all of their hard work over the past 5 weeks than with a FREE pre and post event sports massage!! Participate in the 14.5 Open WOD and meet the new addition to the CrossFit Beyond family-Lauren!!


Lauren has completed 1,020 hours in the study of Massage Therapy, both theoretic and practical and received her certificate in Massage Therapy from the Center For Natural Wellness School of Massage Therapy, as well as having passed the New York State Boards Examination. She has provided post event sports massage on cyclists who participated in the 2013 Tour de Cure: American Diabetes Association race in Saratoga Springs. Lauren had the opportunity to work on cyclists who rode anywhere from 10-100 miles that day. Lauren also provided pre and post event sports massage at the 2013 Freihofer’s Run for Women 5K in Albany. She has worked in the public clinic at the Center for Natural Wellness School and provided massage of different modalities to the public. In addition to this, she has volunteered her time at The Community Hospice at St. Peter’s Hospital in Albany, providing massages for patients, their friends and family, as well as the staff. This was an extremely humbling and rewarding experience for her. Lauren began her CrossFit journey this winter while in Key West and has continued to attend 6PM classes at CrossFit Beyond where she hopes to become a valuable member to the CrossFit Beyond community with her massage and bodywork practice.

We are so excited to welcome her on board to the CrossFit Beyond staff!

Lauren will be available on tonight (Friday 3/28) and tomorrow morning (Saturday 3/29) to provide free pre and post event sports massage to anyone participating in the 14.5 Open WOD.  Event massage is designed to help the athlete prepare for and recover from physical exertion and is administered on the day of activity. Event massage is fast paced and of short duration, usually lasting only 10-15 minutes. Therefore, it is generally done only on the large muscles of either the upper or lower body, whichever is more stressed by the activity. Some goals of pre-event massage are to soften and loosen the muscles and other connective tissue, decrease excess muscles tension and help the athletes reach a positive state of mind by feeling their muscles relax and thus creating a greater sense of ease with movement. Post-event massage goals are to return muscles to resting tone and length, assist venous return to support metabolic recovery, deactivate trigger/tender points that may have developed during activity, and to reduce the risk of delayed onset muscles soreness.

There is a sign up sheet posted with available times. Please sign up if you are interested! This free clinic will give CrossFit Beyond members a chance to sample Lauren’s work and allow her to meet members from other classes. Lauren will continue to post her available times each week along with her contact information so you can set appointments with her.

Spotlight Athlete-Chris!!

This week's spotlight athlete is Chris! You will most often see him at the 6:oo a.m. class. Read on to learn more about Chris' story!


When/Why did you first start doing CrossFit?

I started CrossFit Beyond in June of 2013. After Morgan Weinberg continually tried to get me to join CrossFit, I agreed to try the Albany Rowing Center and CrossFit Beyond event.

What fitness activities were you doing before?

Previously, I was a member of Planet Fitness. I was doing basic cardio and some lifting on the machines. After years of going, I wasn’t seeing the results I was looking for.

What results have you seen since you joined CrossFit Beyond?

Honestly, I feel like I’m in the best shape of my life at 33 years old and I hope to continually get stronger. Since joining CrossFit, my endurance has increased and I’m able to push myself farther than I would have on my own.

What do you like most about CF?

CrossFit classes are very structured and that’s what sold me. When I was going to Planet Fitness I would do a little and then go home and I never pushed myself. The people at CrossFit Beyond are pretty great too. At CrossFit, there is a sense of community and everyone there wants you and encourages you to push yourself farther.

What is your favorite CF exercise?

Clean & Jerks and Handstand Pushups.

Your least favorite?

Thrusters are dreadful!

What CF accomplishment are you currently most proud of?

I’m happy to no longer have to rely on bands when doing pull ups and being able to kip. Doing the Rx weights in certain WODs feels good too, although I can't do the Rx weight for every movement.

What CF goal are you working towards?

I need to get better at double unders and really focus on using my hips to get better at thrusters. But ultimately, my goal is to be able to do the Rx weight in all WODs instead of only being able to do it in certain ones.