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If you’ve read some of my other posts, you’ll notice a running theme of communicating with the places where I might want to drop in. This will help both you and the CrossFit you are looking to visit. And there is definitely a give-and-take to the transaction. So, here’s some thoughts on communication.
Let's start with the obvious – As of this posting, places are just starting to open back up now. Different states have different rules and different CrossFits are moving at different paces. Most places won't be ready for drop-ins for some time but as things improve, you'll definitely want to find out what an individual CrossFit's stance is on dropping in. They will almost certainly have limited class sizes for a while. Let them know you’re coming – While you can drop in unannounced, it’s definitely good etiquette to let your host to know that they’ll have a drop-in and give a reasonable amount of nitice whenever possible. In a recent interview with CrossFit owners (more from that in an upcoming post), I was told the ideal notice before dropping in is to contact them the week before. This gives them time to respond. There may be something special going on that’s not mentioned on the schedule. For instance, they could be preparing for a special event which may affect their ability to accept drop-ins at that time. It's also a good opportunity to let them know if you have circumstances they should be aware of like a mobility issue. You’ll know what to expect – There’s many places that don’t list their WOD on their web site. It may be on an app that you don’t have access to it. Also, per the above special circumstance scenario, you have the opportunity to learn if there’s anything you need to expect. Calling ahead is a very good opportunity to ask any other questions that may not be addressed by their web site. For instance, some sites don’t list their drop-in fees. Getting a hint of the culture – It may sound odd that you can get a sense of the culture from a phone call or an email but if you pay close attention, you can learn a lot from how the person responding to you communicates. Do they sound welcoming? Do they say things like “we’d love to have you”? Do they have a few minutes to answer your questions and give you details? Are they willing to help you if you need to scale a workout? If so, these are good signs. If they sound like it’s an inconvenience, you may have caught them at a bad time or it also might be a sign that you want to keep looking. Bringing the right gear – As many of us are flying to our destinations, it can be helpful if you can pack lighter. If you know there’s not going to be double unders or heavy lifting and you can leave the jump rope and weight belt at home, that’s always a plus. If there’s going to be a run as a part of the workout, you can decide if you’d prefer to bring running shoes. Finding the right workout – I recently called a place and they had a WOD scheduled that was very similar to what I had done the night before at my home CrossFit. Two days in a row wouldn’t have been a great idea. So, while the CrossFit checked off all the boxes for the type of place I wanted to visit, the workout wasn’t right on that day and I kept looking. (Don't worry, I'll be back.) You may have certain things that you want to work on or want to avoid because it might exacerbate an injury. That communication will be important for you. If the workout isn’t right for you on that day, maybe you go on a different day or at least you'll know to have a scaling option or, if there’s other drop-in options in the area, perhaps you want to look further. Communication is an important tool in finding the right places to help you stay fit in your travels. There’s a lot you can learn from an email or a 5-minute conversation that will not only help you make the best choice for you but to better assure that the place you select will get you a result you'll be happy with. Please contact me if you have any questions on this or other drop-in/travel topics at dropindiary@gmail.com. Wishing you safe, healthy and successful travels.
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Travelling or not, a good massage gun is a great weapon to have in your arsenal. (Pun somewhat intended.) When I decided I wanted a massage gun I must admit it was difficult knowing where to start. If you look on Amazon, there’s literally hundreds of them. How would I find one that would do the job as advertised, was well built, from a reputable company, had a decent warranty, preferably travelled well and wasn’t too expensive? The first mission was to narrow down to my criteria. Customer reviews are important, so I looked for 4 stars and up. Then I wanted to narrow it down to something that was around $200 or less. There are plenty of pretty well-rated guns for even less than that but I wanted to stick with a company that had some credibility and there are so many I’ve never heard of. I researched quite a bit and tried several at stores. The TheraGun is very nice but a lot more than I wanted to pay. My chiropractor uses the Hypervolt and it works really well but that was a little out of my desired price range as well at around $300. There’s also many products that maybe aren’t as well rated but cost closer to $100. However, I wanted something that I was confident would hold up. I decided on the Sonic X from LifePro Fitness. It lists for $299 but I always see it marked down to $215 on their site. It’s regularly $215 on Amazon as well and I’ve always seen it with a $15 coupon. When I purchased it (in March, 2020) I happened to catch it on sale for just under $180. This seemed like the good value I was looking for. It was rated well on Amazon. Over 700 reviews, 98% of which was 4 stars or better. 90% was 5 stars. LifePro has a large selection of products so, it’s not an overnight company. There’s lots of models and options beyond massage guns. They’ve got a vibrating foam roller, a vibrating massage ball and several other products. What It Comes With: The Sonic X comes with a case, the gun itself, a charging chord and 4 heads; flat, ball, bullet and spinal. I see other guns come with several more but, to date, I haven’t had a need for anything this doesn’t have. Effectiveness and Functionality: Does it do the job? It certainly does. I’ve been able to use it on my quads, traps, lower back, arms and hamstrings. It’s definitely helped. One of the other reasons I selected this particular gun is because of it’s RPM range. It has 5 speeds and goes up to 3200 RPM. At first, I was a little concerned that this particular gun didn’t have a digital display. It’s got little LEDs to indicate power level and battery life. It’s a one-button unit so, it’s very simple. After some use I found a display isn’t really necessary. I don’t miss it. Warranty One of the big selling points is the lifetime warranty. The language on their web site and in their videos is pretty clear that if you have a problem with one of their products, they’ll stand behind it. Ergonomics and Build The Sonic X feels well-constructed. It doesn’t have a cheap plastic or toy-ish feel. Another positive of this gun is the shape. It’s got a long handle, which allows me to reach my back on my own. I can also move my hand higher up on the unit for easier to reach areas. It’s easy for my wife to grip with her smaller hands. It’s also pretty quiet. At 2.2 lbs, it does have a little heft but not enough to really tire your hand.
Battery Life It’s been more than 2 months since I’ve received it and we only charged it when it originally arrived. My wife and I use it on average about every other day. I’m sure I can take it on the road on a full charge without the charging chord and not have to worry about the battery running out. Travel-ability Although it has a nice little case, it’s shape will allow you to wrap it in some clothes without the case and not be too obtrusive. However, that 2.2 lbs will add a little weight to your travel bag. Overall, the LifePro Sonic X was a good choice for me. It’s well constructed and very easy to operate. It works great on sore muscles and the lifetime warranty is excellent piece of mind. I would love it if it were maybe just a little smaller and lighter but I would rather have quality over size and weight in this equation. There’s several other options from LifePro if you like the warranty but want something a little different. I’m quite happy with my purchase and hope this helps you with your decision-making process.
As a bonus, a card came with this gun offering a free vibrating massage ball (lists for $49) for filling out an online form. A staple of my travel is a lacrosse ball. If this is a good cross between a lacrosse ball and a massage gun, it will be a fantastic addition. It has the advantage of being light and portable. I just received it so look for my feedback soon. BTW - I can’t guarantee this isn’t a temporary offer so look at it as a nice-to-have if you receive the offer when you order this massage gun. I’m always happy to share more details on my experience with this or any product. Please feel free to ask me any questions by commenting on this post, on social media or email me at dropindiary@gmail.com. Please stay safe, stay healthy and stay strong in mind, body and spirit.  My family went on a cruise in August, 2019. When we came into port at St. Thomas, did we want to go snorkeling? No. Did we swim with dolphins? Nope. Did we go sight-seeing? Well, yes. But that came later. That morning, my wife and I were the second and third people off the ship (of about 4,000). We hopped in a cab and it was off to Reebok CrossFit St. Thomas (RCFSTT) for the 8:00am class. Our ship was docked in the Havensight port in the capitol of Charlotte Amalie. It was less than a 10-minute ride to the Antilles School, where Reebok CrossFit St. Thomas was located. If you’ve read my other write-ups, you know I like to do my homework and for me, as this was a little different than dropping in somewhere in the contiguous 48. So, I wanted to be especially sure things were lined up. We were only in port for part of the day so timing was particularly important. I reached out to them via email a few weeks before we left for our trip. I got a response from the owner, Gilly. It took several days and she apologized for the delay. Not a big deal. People do get busy and I left plenty of time in advance, which I recommend for a trip like this. Gilly said she’d love to have us. We just brought the basics – wrist wraps and grips. Turns out we needed both. Here's how our experience went. (As always, all ratings are on a scale of 1-5 barbells) Getting There As this is a little different to get to, I thought an extra section would be helpful. No rating. Just some logistical details for you. I noticed two ports in Charlotte Amalie. One was in Havensight, where we were docked (and it appears most cruise lines dock here). It’s about a 10 minute ride to Reebok CrossFit St. Thomas from there. The other was in Crown Bay, which is a little to the west. Figure an additional 10 minute ride (total of about 20 mins). There’s loads of cabs on St. Thomas. You shouldn’t have a problem getting one. And, what’s really important and really helpful is if you’re from the US, St. Thomas is a US territory so, your cell phones should work just as they do at home. You’ll want to double check with your cell carrier before you go. I use Verizon and have never had an issue. So, when you’re done your workout, it’s easy enough to call a cab. Our cab driver on the way over gave us his card. We felt pretty comfortable with cab travel there, which was nice. One less thing to worry about.  Communication/Information Availability It’s worth emphasizing again, because the chances are St. Thomas is not where you reside, do your homework well ahead of time. That will help give you a level of comfort. Look up their address and check out where they are on a map so you can see how far it is from where you’re staying. As it’s a tourist destination, Gilly and her team is used to drop-ins and do have some details for you in the Visitors section of their web site. There’s also an online form for questions. I encourage you to let them know when you’re interested in joining them and ask any questions you have. This will likely be a little different for you and I’m sure they get lots of questions so, don’t be shy. Once I made initial contact, communication flow was thorough and responsive. Their home page talks about community and if you look and they have lots of great pics to illustrate it. They also have a lot of details on their coaches. The only thing that’s missing that I would have love to have seen is the coaches’ CrossFit certification level. Overall, with the homework and advanced contact, I felt comfortable going to a place that’s far away from home as well as getting there and back to the ship. They do use the Triib app where they post their workouts if you want to see it ahead of time.  Cleanliness Reebok CrossFit St. Thomas is clean but well-used. The beauty of a CrossFit is it doesn’t have to be gleaming to be clean. There’s no over abundances of chalk anywhere or chalk buildup on the rig. The floor was clean as well.  Facility RCFSTT isn’t a huge facility but they have three big bay doors that lead out to an area with a couple of rigs, rubber flooring and artificial grass, where we warmed up. Geographically, this is a good area to take advantage of the outdoors so why not? The equipment was in pretty good shape. None of the plates or barbells appeared to be too weathered. There was plenty of equipment for everyone.  Workout/Programming 4 There was a warmup in the outside area that was appropriate in length and movements to get us prepared for the workout. When on vacation, I’d prefer not to bring my Nanos so, I had running shoes and it was a good thing because running was part of the workout. I realize other workouts will be different. On this day they had a lift of cleans for 1, followed by a Metcon that included cleans, running and pullups. It was a good mix and helped me to feel I was working off the cruise food, which was much needed. Was it humid? Of course. It was August in the tropics. I would have been surprised if it wasn’t. No regrets. I will say, however, it was so humid that when I chalked my hands for pullups it quickly got pretty pasty.  Coaching Crystal was our coach. She’s strong and has a strong presence. This doesn’t mean she wasn’t friendly. She definitely was. But you can tell she knows her stuff and was completely comfortable. She introduced us to the class and was clear in her communication. She helped us get set up, answered questions and offered suggestions for those needing to scale a movement. During the workout, she was attentive and encouraging. Although she was making the rounds to all of the members, I think she wanted to be sure my wife and I were ok. My guess is because they get their fair share of visitors, she wanted to be sure humidity wasn’t an issue. As it turns out, my wife and I aren’t strangers to humidity.  Culture The folks here were quite nice. You could see there was a good amount of camaraderie. Someone had their dog with them, who appeared to be a regular. There was a lot of support and encouragement. When the workout was over, one of the members offered to give us a lift back to the port, which was super nice. We had a chance to chat with him about living on the island. It was great. That said, I would never ask for a favor like this, nor would I expect it again. It was a very nice one-off.  Drop-in Cost and Swag Their web site has most of the information I’m looking for in a drop in. It gives drop in rates ($20) under About > Membership Rates. It doesn’t mention it, but you can get a t-shirt with it for an additional $15. My wife and I took advantage of that. You can never have enough CrossFit swag and how often do we get to St Thomas? As I often post, the inventory was a little picked over. I think they had one shirt in my wife’s size and one in the size and style I preferred. That was all we needed so we were happy. In Summary
Vacation is great and I think any coach will support recovery time but I think they’d be more encouraging of a workout to maintain consistency. It made us feel like we were back in touch with our health so our visit to Reebok CrossFit St Thomas was just what we needed. It’s a solid place in all aspects and not only would I go back there but I absolutely plan to when I return. I can go snorkeling some other time. Wishing you safe, healthy and successful travels. Contact Information: Reebok CrossFit St Thomas 7280 Frenchman’s Bay #16-1 St Thomas, VI 00802 (Located at Antilles School) (340) 201 – 2782 https://www.crossfitstthomas.com/ info@crossfitstthomas.com  Theoretically, it’s easier to drop in than ever before. You don’t even have to leave your house. There’s actually a little more to it than that but many CrossFits are offering live online classes right now. So, maybe you have a special place that you’ve been to and you want to workout with them and feel a little less distant. I contacted Kayla, the owner of CrossFit For the People because I was aware they were doing live online classes, I really enjoy the folks at CFTP and, of course, dropping in is what I do. They’ve always had good programming. Kayla was as gracious, as always, and let me join in. So, my wife and I jumped in for one of their Saturday morning class. CFTSP’s workout was consistent with their on-premise workouts. Our coach was Joe, known as “the king of warmups” and he was true to his title. A good long warmup and into an even longer workout of KB swings, jump rope, pushups, sit ups and man-makers. It was a partner WOD but your partner didn’t have to be in the room. Fortunately, I had my partner with me. I imagine the logistics would have been more difficult with an online partner. Even as a partner WOD, this was still a chipper. The workout moved along smoothly until we got to the man-makers. It got a little (or maybe a lot) slower at that point but luckily that was the last movement. I was really glad we got to do this workout. It was nice to see some familiar faces and have that feeling of dropping in, or close to it. The coach and everyone online was very nice, as always. I’ll try to drop in to another session with them soon. Conceptually, dropping in online is pretty easy. However, if you’re interested in trying it, there’s some things to keep in mind.
There’s another really good alternative for you. Not all places are live online. However, some still have great programming so if you follow them on Facebook or Instagram, you can get their workout details and do it on your own. Nick at CrossFit OTG in New Jersey has been religiously posting a video each day on his workout and gives you all the details. I’ve also seen really good posts from Reebok CrossFit St Thomas, CrossFit Beacon (Portland, ME), CrossFit Crosscheck (Mississauga, Canada) and Stay Classy CrossFit (San Diego), to name just a few. There are owners and coaches are still working hard to bring you excellent programming. The important thing is to keep moving and stay consistent. Please stay safe, stay healthy and stay strong in mind, body and spirit.  The best gear, from a traveller’s point of view, should be quite portable while being a beneficial tool for our workouts. VersaLifts wedges hit the mark on both points. Shoes are one of the biggest space-takers in our travels so a product like this, which eliminates the need to bring an extra pair of shoes, is great. Being portable is only half the solution. If gear is portable but not a useful tool, it’s still a waste of space. Not the case here. The VersaLift V2 is a pair of wedges that slip into any shoe and raise your heal ½”. They work like lifters and keep your feet well planted for squat movements and allow you to better drive through your heals. The first time I used them I PR’d my back squat by 15 lbs. That doesn’t mean it’s going to turn you into uber lifter but it does help over wearing just a pair of Nanos, for instance.  They don’t slip around in your shoes. Once I got them in place they were like a natural extension of my shoe. There wasn’t much getting used to them at all. You can either wear them over or under your shoe inserts. I’ve worn them over because it’s simple and quick. VirsaLift’s web site says the V2’s will last indefinitely. I haven’t had them quite that long so I’m taking their word for it. Lace up well, as your foot will be a little higher in a shoe that wasn’t originally designed for it. However the VersaLift V2’s are unobtrusive enough that they wont have a negative impact. Because they’re half-wedges instead of the entire length of your shoe you still have a lot of mobility in your shoes.  The box claims that they don’t interfere with box jumps, running, double unders or “anything else”. I’m not so sure I’d want to heavy deadlift in them but, as I mentioned, they’re pretty unobtrusive. I did a 12 days of Christmas workout and they were great for the front squats, wall balls and thrusters and didn’t get in the way of the box jumps or dead lift movements (granted, the dead lifts were light).
How do they compare to lifters? I honestly can’t say, as I don’t own a pair of lifters. However, I’ve spoken with several people (all far more advanced than me) that have both, including a L3 CrossFit coach and they say that unless you’re working on advanced lifting, they really like the result from the VersaLifts. One has said that he prefers the V2’s to his lifters. And they’re ideal for travelers. They take up almost no room in your bag. A pair of VirsaLift V2’s come in a box that’s just under 6”x 3.5” x .75”. Pretty darn compact. They’re reasonably priced at $28.00, which is a heck of a lot less than a pair of lifters. So, high marks for portability, usefulness and price. This is a weapon that’s literally a no-brainer to add to your bag. Wishing you safe, healthy and successful travels.  You’re sitting at home. There’s a lot more time on your hands. You’re hanging out with your new best friend, Netflix. What’s there to do? Eat! And that’s a danger that’s not all that dissimilar to being on the road. Not only do you have the opportunity to eat more often now than ever, there’s a natural attraction to comfort foods. Let’s face it, these are very different times. Our routines are way off, and we’re fairly cut off from our friends and family. It can get downright depressing. It can be the same way on the road. You’re often out there on your own and it’s easy to go for a less healthy meal. There’s a lot more easy choices than healthy ones; similar to the grocery store. Eating healthy is a conscious decision and an effort. It takes planning and preparation. So, what do we do in times like these? Fortunately, the same rules apply in situations like this as they would on the road. Here’s a few ideas to help keep you on track:
Let's not forget that healthier foods are going to better support your immune system. So, staying on track is that much more important these days.
We’re all in uncharted territory. Some of the rules have changed and we’re all reacting to them and trying to find a rhythm and balance. These are just some reminders and suggestions that I hope will help. Please stay safe, stay healthy and stay strong in mind, body and spirit.   It’s pretty much a given that no one is going anywhere right now. It’s our new reality, at least for the moment. This is a blog about travelling and staying healthy, right? So, what’s a traveler to do? Continue to stay healthy, of course!
This is really a blog about staying healthy, oriented towards travelers so we can remain consistent and maintain our regiments. We can still do this. We just don’t happen to be travelling right now. You’ve surely heard the phrase “necessity is the mother of invention.” I see lots of CrossFits getting creative, posting home workouts and even holding classes online. This is great news, as we need this consistency for mind, body and spirit. The same principles as working out while travelling. This is a bit of a case study of my home gym, Blackbird CrossFit and how they have approached the situation. I’m not in the business of promoting a product or a particular CrossFit. My goal is to report what I encounter that might benefit you. However, I can honestly say they’ve done an excellent job of programming and adapting to the online environment. Here’s what they’ve done. First, Blackbird has lent out equipment to its members at no charge. This is a big deal and I expect many CrossFits are not in a position to do this for various reasons. There’s certainly some risk to this on their part. We had to sign an equipment lease agreement, which is reasonable. Speaking for myself and my wife and several members that I’ve heard from, this has had a massive positive impact. Next, they have programming each day to keep us going. And this isn’t just burpees and air squats. Many of these workouts are pretty darn tough. I’ve seen many CrossFits offering this as well, which is great. Because they’ve lent our equipment, Blackbird offers options and adaptations for those who have a barbell, or dumbbells or no equipment at all (i.e. backpack shoulder to overhead) with each workout. They have three live online classes per day (two on Saturdays) where you have a coach to help you warm up and go through the movements with you. They will also suggest any corrections to your form, start your clock, cheer you on throughout the workout and discuss feedback with everyone once the workout is over. You can also see your fellow athletes for community and encouragement. They record the morning session each day if you can’t make one of the live classes. I’ve used the recordings and they definitely help. Other CrossFits are also holding live classes in varying frequencies. I’ve even done a virtual drop-in (look for an upcoming piece about that). Please check with your preferred CrossFit for details. Blackbird, as well as other CrossFits are offering virtual memberships. This is fair and reasonable, considering they must pay their coaches for their time and are offering good programming. Another very important point is we want all of our owners, many who are like family to us, to make it to the other side of this. Blackbird’s online unlimited monthly membership is $95. And the nice thing is you don’t have to be a regular member to have a virtual membership. If you’re interested in learning more about their program, please contact them at info@blackbirdcrossfit.com. I’d love to hear from other CrossFit owners to let us know what kinds of things you’re doing. Please feel free to comment on this post. If you have a preferred CrossFit, I encourage you to reach out to them. I also encourage you to pass this along, whether it’s Blackbird’s program or another one. These are unusual times. We need to stay consistent for our physical health and, quite frankly, our sanity. Now more than ever. We also can’t do this without our CrossFit owners. We need to help each other through the storm so we all emerge from this a healthier and stronger community. As my usual closing remark of wishing you safe, healthy and successful travels does not apply these days, I will instead wish for all of you to stay safe, stay healthy and stay strong in mind, body and spirit.  It’s only natural to think about what gear to bring with you on the road.
Knowing you’re going to drop in, you want to be prepared but there’s a balance of not wanting to bring too much. So, the simple answer to the question is, it depends. Part of it is personal taste. What are your must-haves? If you must have your Nanos, for instance, then by all means bring them. What you’re comfortable with is going to dictate your priorities. I would not want to dictate it for you. Rather, I’d like to discuss your options and let you prioritize from there. I personally place a priority on portability. So, I’m going to make that a foundation for my packing decisions. The other factor is a little research. In the piece I wrote about finding the best places to drop-in, I discuss finding out what the workout(s) will be ahead of travelling if at all possible. Part of it is because it will help you in your packing decisions. For instance, if I don’t need my jump rope you can bet I’m leaving it at home. Fortunately, there’s lots of useful gear that’s compact and easy to travel with. Let’s examine the possibilities. Keep in mind, you’re getting my perspective and these are tips based on my approach. You should make your decisions based on what’s best for you.
So, there’s lots to think about when preparing to drop in for your next trip. Hopefully, this will help you to consider some of your options. From there, it’s up to you to decide what’s important to have with you. My final suggestion here is to think about bringing what will help facilitate a successful workout. Wishing you safe, healthy and successful travels.  I made my second visit to CrossFit Schenectady on November 7, 2019. It was one of my first drop-ins a while back so there was several months between my first visit and this one. A couple of coworkers from my office in Albany are members there and one of them recommended them to me. On opportunities where I can make a return visit, I’ll always say it’s good to come back because it allows me to see how consistent they are. In this case, the consistency was a good thing, as I had a positive experience each time. CrossFit Schenectady is located, where else, but Schenectady, NY. It’s close to Albany and maybe a 15 minute drive from the Albany airport. When I called ahead each time I left a message and the owner, Helen, got back to me quickly. I typically don’t have to ask what the WOD will be because they usually post a few days ahead on their web site. I still like to call to let them know that I’m coming. That can be telling as to how welcoming a place is (no issues in this case). When I arrived for the 5:20pm class, Helen asked me if I was Matt and welcomed me. There were three or four members in the lobby area and she introduced me to them. I then proceeded to get a wipe for my shoes, coming in from the outside, as that’s their policy and I knew the drill from my last visit. The first impression you’ll get when walking out on their floor is clean. But let’s save that for the details. (As always, all ratings are on a scale of 1-5 barbells)  Communication/Information Availability There’s two big positives here. Helen is responsive and the web site has a good amount of information. When I call, she’s always gotten back to me quickly. She’ll answer any questions about the workout. The first time we spoke a while back she gave me some background information on herself. She also gave a good sense that they are quite welcoming of drop-ins. The web site gives a lot of information. The WOD is posted on there. Sometimes there’s a few days in advance posted. There’s a section on coaches that offers their approach and coaching philosophies. At first I thought the sight offered no specifics on their coaches/certifications. There are some pictures on the page that you have to hover over to get the coaches name and click on to see their individual information. There is a means of signing up for a drop in online, including signing their waiver and paying.  Cleanliness There’s only one word I can use to describe the cleanliness at CrossFit Schenectady – IMMACULATE. I’ve never seen anything like it and I’d be surprised if I ever do again. I came in for a 5:20 pm class and it looked like no one had been on the floor all day. This place literally shines. Helen and her coaches are disciplined about cleanliness and create a culture where members take care of the equipment. If you wear your CrossFit shoes in from the parking lot, you’ll wipe down the soles of them prior to stepping on to the floor to work out. After using equipment, you are either told to get a wipe or a wipe is handed to you to clean up what you’ve been working with. Some may see this as overzealous. However, this is someone’s business and I think it’s a good practice to preserve an environment that has to take some punishment. I’m pretty stingy on handing out a 5-barbell rating but there’s no question here.  Facility This is a pretty decent size facility. It doesn’t feel crowded. Although I haven’t been there for a class of more than 10, it looks like it can handle more comfortably. The cleanliness approach at CrossFit Schenectady carries over to equipment condition. Nothing looks abused. Everything is well taken care of. When I went there earlier in the year, I recall they had some older plates but it appears they’ve upgraded some equipment. There’s plenty of plates and barbells. I noticed four rowers but may not have seen them all. There were no problems with equipment availability. There’s two rigs on opposite sides of the floor – and not a trace of chalk on anything. Everything is very well organized.  Workout/Programming This workout was strictly strength; Clean and Jerk. It was during the open and just after a clean and jerk week. Helen wanted to focus on technique, as it’s common to sacrifice quality of movements while working for speed during the open. We started with rolling out on our own and then stretching as a group. We then spent the remainder of the first half of class working on proper technique on the clean and jerk. Then we worked on the lift for the remainder of class. We ended on a quick 3 rounds of sit-ups and air squats.  Coaching Just as Helen is meticulous about her facility and equipment, she is focused on proper technique and movement. There was a lot of repetition in her warmup and one move built on the other in her instruction. I mentioned this isn’t my first time here and my experience with the other coach (Tina) was similar. Helen worked her way around the class (there were about 8 of us) and I noticed she was giving me a scrutinizing look. I was working on my clean and she said “I normally do screw with my drop-ins but…”, to which I replied by all means, I welcome any feedback. She then proceeded to point out something I needed to fix. I’m always grateful for feedback and I’ve accumulated several bits of helpful knowledge in my travels. Sometimes, someone can expresses something in a way where it clicks.  Culture Although, I don’t know the membership numbers here, CrossFit Schenectady has a small community feel. Everyone seems to know each other. Several of them sit together before and after class to chat (I noticed this both times I’ve visited). Everyone was friendly and welcoming. In class, there was some commenting back and forth between members. It wasn’t too much and it wasn’t distracting. There was also encouragement among one another. CrossFit Schenectady has a relaxed vibe. They take their workouts seriously but it’s not intense. There’s no pressure and it’s easy to feel comfortable there.  Drop-in Cost and Swag The cost to drop in to CrossFit Schenectady is $20. They also offer a 10-visit punch card good for use over a year for $99, which is an excellent value. I purchased a shirt on my first visit and, to the best of my recollection, the cost is $20. There seems to be sufficient supply and a few different options. In Summary
CrossFit Schenectady is a good place to get a great workout. It’s a little off the beaten path but not far enough where it’s a deterrent if you’re in the Albany area. I’ve never seen a cleaner CrossFit. For overall experience, CrossFit Schenectady checks off all the boxes. Wishing you safe, healthy and successful travels. Contact Information: CrossFit Schenectady 296 Morris Road Schenectady, NY 12303 (518) 374-5968 http://crossfitschenectady.com/ I use the term going off the rails. What does it mean? When I don’t have eating discipline. When does it happen? Often. However, the overall goal is to create enough consistency to have positive results.
You may or may not be on a nutrition program and whether you are or you’re not I think we can all agree there’s two types of eating decisions; good ones and bad ones. I also think we can all agree that it’s easier to stay on track at home. The goal is to make a decent amount more good decisions than bad. I’m on a nutrition plan called Healthy Steps Nutrition and have a nutrition coach (coach Steve, who I’ll refer to in most of my nutrition discussions) who’s put me on a good path. I recommend a plan like this because it helps you to find and focus on good choices to stay on a positive track. I’ve had great results so far, losing significant body fat while gaining muscle mass. CrossFit definitely helps build muscle but the right food helps with building muscle too – food is fuel! The point being if you can establish a basis for good eating, it’s a lot easier to find good eating choices and stay on track no matter where you go. You’ll often see me write about the temptations of the road, and there’s lots of them. And it’s okay to indulge. But the difference between going off the rails and preventing a total train wreck is this (and here’s my main point for today); if you go off the rails and get right back on track, you can still win. One bad day will not offset many good days. Coach Steve often says if you have an off day (like Thanksgiving), and there’s many opportunities when travelling, just start over focusing on good habits the next day. I fully admit I can be a total sugar addict. Staying at a hotel that has fresh baked cookies? That’s like kryptonite to me. Is it possible to have just one? I think not. And that’s because sugar is addictive. I don’t need to be an expert to say that. Have you ever found that after you’ve had something sugary you immediately want another? Yep. That’s the sugar addiction. A huge help is having good alternatives. Nutrition bars like an RX Bar have lots of protein and fulfills that craving for sweet. Or, if you have a fridge in your hotel one of my favorite snacks is Oikos Triple Zero Greek yogurt. It’s sweet, comes in lots of flavors, packs 15g of protein and fills you up. But I’ve also had the hotel cookies and reset the next day and have been fine. What’s most important is to not throw your hands up and say “well, I’ve blown it so I’m not going to try anymore”. If you keep trying every day, even if you have a few bad days, don’t give up. The temptations of the road are strong but you can be stronger. So, if you have an off day or days or even an off trip, think about getting back on track for your next meal or next day. It’s the overall focus and regular good habits that will lead you to success. Wishing you safe, healthy and successful travels. Here’s the disclaimer: I am not a nutrition expert, coach or program or product representative. I am not ordained in any way as having expertise on the topic of nutrition. These are my experiences on what has worked for me and how I’ve found success. I will share tips that have been shared with me by my nutrition coach (coach Steve) and have permission to do so. I may also share ideas or point to recipes from the nutrition program that I adhere to; Healthy Steps Nutrition. The point being, I am a regular person sharing my nutrition experiences that I hope you find helpful and you may find that different things work for you. |
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