Saturday Team WOD

Team WOD results: 

Station 1 – Box Jumps and overhead hold: Box jumps @ 20″ and Over head hold @ 25lbs.: Total reps 176.

Station 2 – Back squats @ 75lbs., team held during reps: Total reps 169.

Stations 3 – 14lbs. Wall Balls and pull up hold: Total reps 194.

Station 4 – 250 Meter row: Total meters 1634.


Signed up for a Team WOD today. My first ever. Nothing like a little friendly CF competition. Charity WOD and BBQ to raise money for St. Jude’s. Feel like I might throw up from fright. But, I guess that’s why we do these things. To face that fear and see it thru to the other side. When working with a team I push extra hard. Want to match the efforts of the team and of course want to WIN. Go Team!

Ever wonder the definition of Godspeed or God Speed? Turns out: “It comes from the Middle English expression “God spede (you)”, a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck.”

They just posted the Team WOD. If I thought I might throw up from fright before, pretty certain I’m destined to now. Just have to put one foot in front of the other. Show up. And the rest will come. 3, 2, 1..Go!

Team WOD:

In Teams of 3-4:

Station 1:

Accumulate as many Box Jumps/Step Ups as possible in 7 minutes (30/24)

Scale Box Height as necessary.

Jumps will only count while another teammate has a 45lb Bumper plate locked out overhead.

Scale bumper weight as necessary.

Station 2:

Accumulate as many Back Squats (Women), Front Squats (Men) as possible in 7 minutes with 95lbs.

Bar cannot come to the ground. If it does it will be a 10 burpee penalty for all teammates.

Station 3:

Accumulate as many Wall Ball Shots as possible in 7 minutes (20/14)

Reps only count while another team members is in a pullup hold with their chin over the bar.

Scaling will be on rings with their chest to the rings in a ring row position.

Station 4:

AMRAP 250m Row in 7 minutes:

Each athlete must attempt to row an entire 250m.

*3 minutes Rest Between Stations

showing up

It was a high counsel that I once heard given to a young person, “Always do what you are afraid to do.” – Ralph Waldo Emerson


I. Front Squats

5 – 5 – 5 – 5

Completed: 45lbs, 65lbs, 85lbs, 95lbs. Truth, 85lbs was a struggle, and my form was deteriorating. Decided to go for the 10lbs increase and hope for the best. 95lbs is pretty good.

II. 7 Rounds For Time:

Power Snatches (115/75)

15 Wall Balls (20/14)

Completed: In 10:37. Power snatches at 45lbs. Wall Balls at 10lbs. Now, I’ve been working pretty hard with Wall Balls at 14lbs, not sure why I stepped it down today, other than from FEAR. We’ll get ’em next time.

So, this is a big weekend for Albany Crossfit. In case you haven’t heard. New England is converging on Colonie for the TriState Throwdown. These are brave people, by my standards. The competitors. Especially the beginners, the novices. The first-timers. What does it take to step up like that, put yourself out there, in front of so many people, and practically stand the equivalent of naked in front of your peers and say, ‘This is what I’ve got today.’ Makes me want to hug you, and hug you, and hug you, all at the same time. So impressed by all of it. And the camaraderie. That’s an epidemic all unto its own.

I’m volunteering on Saturday. Whatever might be needed. I’ll do registration or shuffle wall balls and kettle bells from room to room. Count your double-unders, or cheer you to the last of your final, last, toes to bar. Damnit. You can DO IT!

If you’re competing, I would imagine its not the actual day of the throw-down that is so painful, it must be the days leading up to it. The questions, and sleepless nights of worry, or worse, doubt. The part of you that says, ‘What am I, NUTS?’ That creeps into your brain in the wee hours between your last WOD and your next decent night’s sleep. Nonetheless, try to remember if you can, no one, NO ONE, is judging you. We are here to cheer you to the last. The fact that you even showed up, is an incredible victory unto its own. Go ACF!