Tuesday, April 4, 2017



Name… Gene Albright

When did you start CrossFitting…June 2012

Favorite wod… Annie. Double Unders are one of my strongest movements.

Least favorite wod… Anything with Thrusters. Or Overhead Squats. Or Snatches. 17.5 was the worst 17 minutes I’ve ever experienced.

Favorite lift… I’m strong in Back Squat (thanks Adam!). I enjoy Deadlift also.

Least favorite lift… Overhead Squats. My body doesn’t move that way. Also lunges but I’m not sure that qualifies as a lift.

Tell us bit about yourself (family, job, sports, military interest etc..)…I’m married with 3 kids. Life is never dull at my house and we are always doing something. We are fully into that stage of life where we are constantly managing calendars. I moved to Colorado in 2011 for a job opportunity to be the Chief Engineer for my company. I wrote the calculation software to determine the heaviest weight an aircraft can safely takeoff for any given runway, terrain profile, obstacles, wind, temperature, etc. We now provide data to over 8500 airports worldwide and have customers on 6 continents.

My boys are very involved in Cub Scouts and Boy Scouts, so therefore I’m very involved also. I’m an Eagle Scout, so they come by it naturally. My daughter is in middle school and is very involved in the tech role for the school plays. My wife works as a special needs para at the elementary school in our neighborhood. During the summers, we can usually be found at a campground somewhere.

What were you doing before CrossFit..I did a couple complete cycles of P90X. Other than that, I hadn’t done much athletically since high school.

What were your thoughts after your first CrossFit workout… I was arrogant walking into the first WOD because I had been doing P90X for over a year and felt good about where I was. The WOD was 100 Thrusters at 65 pounds with four burpees at the top of each minute…….no time cap. Spencer was coaching and advised me to do 45 pounds and I thought I was going to demolish the workout. After about 8 minutes, I started getting 5 or less reps per minute and then I could barely get through the burpees during the minute before the next set came around. Spencer came over and had me stop at 60 thrusters. It was a big eye opener and I realized I had been going through the motions with P90X and I needed coaching and a community. After that workout, I started coming 3-5 times per week and haven’t looked back.

What were your goals when joining CrossFit…I didn’t really have any. My buddy invited me and I showed up. However, one of the workouts that first week involved jumping rope. I don’t know the last time I jumped rope before then but I looked like an uncoordinated three-year-old who grabbed a rope for the first time. My jump rope technique literally sounded like, “THUMP, step, step. THUMP, step, step.” When I saw the other guys in the gym ripping off double unders like Rocky Balboa, I wanted to be one of those guys. A few days later, we did hand-stand pushups and I couldn’t kick up to the wall, so I wanted to figure that out also.

Have you achieved any of those goals… I’m really proud of my ability to do double unders. It took me two years to get there and I went to a jump rope clinic, but they are automatic for me now. I can also do handstand holds and even a push up or two if I’m feeling strong.

I always wanted to learn muscle ups and I was never able to figure those out. I’ve put on some weight the past couple of years and I think I’m too heavy to attempt them right now. That’s the beauty of CrossFit, there’s always another goal to work towards.

Has CrossFit affected your life outside the gym….It certainly has changed my perspective of what I’m capable of. Working a big project or managing a stressful situation doesn’t seem too bad when compared to 150 wall balls. It’s a great stress relief too. When I’m having a rough day at work, I have a hard time turning my brain off when I leave the office. But when I’m in the middle of a WOD, the only thing I’m thinking about is getting that bar overhead one more rep. After an hour at the gym, I can go home and be present with my family.

Any advice for people getting started… Make friends and remember you are only competing against who you were yesterday.

Some of your recent accomplishments… I survived the Open 2017! That’s big enough all by itself. I’ve also been working on strength with Adam and have moved my one rep max back squat from 195 pounds to now I can do 3 sets of 5 reps at 255 pounds.

What makes CFCR special to you? The community. I love seeing the same people at class every day and that’s half the motivation for me to come each day.





Find 3RM Shoulder Press


50 Med Ball Cleans 20/14#
25 Push Jerks
50 Med Ball Cleans 20/14#

Level 1: 115/75#
Level 3: 135/95#
Level 3: 155/105#

Core Down

1 Minute Couch Stretch Each Leg


Aubree 85/842
Smitty 135/849
Cates 175/734

Tammi 75/859
Amanda -/550
Zach 125/938
Megan 65/740

Jim 135/850





Med Ball Cleans 20/14#
Double Unders
Slam Balls 40/20#
Calorie Row
*1 Minute Rest between rounds.


Core Down
3 Rounds:

15 Sec L Sit Hold

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