Tuesday WOD – 072214


Athlete of the Month #2, Derek!

Announcing our 2nd Athlete of the Month for July, Derek Gibbons! Derek is moving to Plymouth, so he won’t be WODing with us anymore. He has been a part of WCCF, off and on, since right after we opened in 2012. Always working hard when he’s in the gym, and always pushing and motivating other to work hard as well. We are going to miss you, Derek!

How did you get involved in CrossFit? What was your first  WOD/experience?                               
I was in my final year of grad school and I had just moved in with the Softball coach from the College of Saint Rose. She had been an avid CrossFitter and would compete every weekend essentially. Since I was in college, I never had the money to go with her and pay for a monthly membership. Finally, there was a Groupon for Albany CrossFit for $40. After the first day, I was hooked and haven’t stopped going since.

My first WOD experience was a 20 rep max back squat and then 100 burpess for time. It took me 10:58 to do 100 burpees. A year later I did the same workout and finished in 7 minutes.

When did you start coming to Whaling City CrossFit?
I started coming to Whaling City CrossFit in May 2012. I still remember the first WOD there, well somewhat. It was I think it was 7 or 10 rounds of a shuttle run and 10, 70lb kettlebell swings. I remember dry heaving in my last two rounds, but I didn’t throw up! At the time, it was a 9:30 class and just Cam and I did the WOD. I think it was in the 80’s that day as well.

Is this the first CrossFit you’ve worked out at / how long have you been CrossFitting for?
I started at Albany CrossFit, then Whaling City CrossFit, then CrossFit781, then back to Whaling City CrossFit. I have been Crossfiiting for a little over two years.

When did you realize that CrossFit was right for you?                               
When it started getting competitive and I was dead last in every WOD (still come in last now too). I played both baseball and basketball in college, so when I got out, I had no competitiveness in my life. I went to the gym and lifted, but for no purpose and it became boring. Knowing that somebody was better than me gave me a purpose to workout.

What is your favorite aspect of CrossFit?                                 
The camaraderie of the community. I have never been a part of a community that is so close. If I miss a week of CrossFit, people notice and ask where I have been. You don’t get that a gym. The other aspect of CrossFit that reels me in is the accountability. You must always hold yourself accountable for giving your all in a WOD because if you half-ass it, people will notice because they know what you are capable of.

What are your short-term and long-term CrossFit goals?                               
Short Terms Goal: beat Rob and Erik in a WOD. Long term goal is to do Fran unbroken, specifically the thrusters.

What is your biggest accomplishment?
A full snatch

How has CrossFit changed your view on health and wellness?                                          
When I first came to CrossFit and saw workouts with a 95 pound push press, I said to myself, I am going to crush everyone. Well that didn’t happen, not even close! CrossFit has changed the way I look at fitness. It has helped my mobility, my way of life and my strength. On Saturday night if all my friends are drinking and I know I am going to crossfit the next morning, I will not have any alcoholic drinks. CrossFit has altered my lifestyle.

What is your favorite / least favorite WOD/movement?                                         
Favorite WOD: Annie — Least Favorite WOD: Anything with Thrusters

What do you a do for a profession outside of CrossFit?                                        
Finance Communications and Employee Development & Inclusion at State Street

What are your hobbies outside of CrossFit?                                             
Basketball, baseball, beach and Game of Thrones

Do you eat Paleo, Primal or Zone? What is your favorite paleo/non-paleo meal?                                           
I did a Paleo Challenge a year ago for two months strict, not a single cheat meal. I lost 18 pounds not even trying. I actually tried to maintain my weight with healthy eating, but was unsuccessful. I was too skinny. Now I am on the “shit” diet. If you can shit it, you can eat it.

Fun fact?                                             
I can Salsa dance.


1. Strict Press: 1X5@40%, 1X3@50%, 1×5 @60%

2. For time:

Run 800m
5 Rope Climbs 15′
50 Burpees
5 Rope Climbs 15′
Run 800m

1. Strict Press: 1X5@40%, 1X3@50%, 1×5 @60%

2. Metcon
For time:

Run 800m
5 Rope Climbs 15′
50 6″ Target Burpees
5 Rope Climbs 15′
Run 800m

3. HSPU Development

4. Jerk Speed Work: 5×3 @ 65%