New Hero

Thur, Sept 30 @ 7pm
Sat, Oct 2 @ 10am

#155 Mon/Thur @ 7am, starts Oct 4 (2 slots left)
#156 Mon/Wed @ 6:30pm, starts Oct 4 (3 slots left)
#157 Mon/Wed @ 8:30pm, starts Oct 11 (4 slots left)
#158 Mon/Thur @ 8am, starts Oct 18

Wednesday 100929
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
Post rounds completed to comments.

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
Commentary on today’s workout (by Hari):
New “Hero” WOD’s are always rough. CrossFit has become the preferred fitness program within our elite military units. As a result, an extraordinary number of those who die in the line of duty are CrossFitters. Dave Castro explained last weekend that through his service as a Navy SEAL, he has been personally close to too many of the men these WOD’s have been named after. (continues in first comment)
IMPORTANT SCHEDULING NOTE: Effective Monday, October 4, Open Gym will start at 7:30 PM (thirty minutes later than the current start).
Black Box Events:
Oct 1: Rest Day Bowling–please RSVP
Oct 2: Visiting Coach OPT–5 slots
Six tips for an improved attractive posture (including crossfit!)
Standards of performance
Evolution / WOD drunk
Confused brain equals pain
Become one with the barbell
With vegetables aplenty, put some soup on the stove
If you had been meaning to make a donation to one of the members of Team CFNYC for FGB5, it’s not too late. Click here to donate and if you already donated (and/or participated), thanks again for your support.
A big thank you to Emily who, like Grace, managed to take a ton of amazing photos for us at Saturday’s FGB5 fundraiser. See her limited set on her Flickr page or if you’re friends with her on Facebook, you can see her complete album.
Chadron looks on while his girlfriend, Laura, hangs tough on the wallball:
Ray on sumo deadlift high pull:

Brett makes the box jumps look easy:


Marcos on push press:

Emerson, our number 4 fundraiser overall, on the rower:


  • Hari

    Commentary on today’s workout:
    New “Hero” WOD’s are always rough. CrossFit has become the preferred fitness program within our elite military units. As a result, an extraordinary number of those who die in the line of duty are CrossFitters. Dave Castro explained last weekend that through his service as a Navy SEAL, he has been personally close to too many of the men these WOD’s have been named after.
    The good news is that today’s WOD is over in twenty minutes, one way or another. For many of you, the temptation will be to go RX’d at 115 lbs (75 for women). The weight seems reasonable enough. Don’t kid yourself. Remember how 75# (men) / 55# (women) felt during FGB, or did you forget already?
    The best score among the Games competitors was 18 rounds plus. If you don’t get 9 rounds, you’ve probably gone to heavy. What’s the worst that can happen, if you scale? You end up with 20 Rounds? Not likely, but be sure to let us know if that happens.
    My advice on the push presses is to go RX’d only if you have a sub 7:00 RX’d “Fran.” If you’re not going RX’d on the push presses, then you would be wise to scale on the swings as well. You’re going to be very tired 15 minutes into this WOD, so if you’re not comfortable jumping 24 inches (20 inches for women) then use a lower box.
    You need to pay attention to three things on this WOD:
    (1) Your dip and drive on the push presses; no “muted hip function” Learn what that term means before you start the WOD. Use your legs on the push presses!
    (2) Use your hips on the swings. Don’t round your back. Don’t swing with your arms.
    (3) Full extension some time during the Box Jumps; land with your feet fully on the box. If you land with your feet half off, sooner or later you are going slip. (Ask Sara to show you what that looks like.)
    Post your time to comments. Good Luck!

  • jenn

    Max 1 rep: 85-95-105-110-115F-115F-115PR
    10 rounds + 8PP Rx’d

  • Steve S.

    Work up to:
    Snatch – 135#x2
    Clean and Jerk – 165#x3
    Annie – forgot to look at my time, probably around 7ish.

  • Mike S

    6+2PP as RX’d. Thought that RX was 135# originally but did 115#; Was RX weight changed from last night?

  • reda charafeddine


  • Hari

    A few minor addendums to the weekly newsletter (which you should have received by now):
    The last 6:00 PM WOD will be Thursday October 7
    The 8:30 PM Mon-Thurs will have one instructor.
    (All other evening WOD’s will have two instructors starting on October 11.)
    The letter should have been signed alphabetically.
    If you haven’t received the newsletter, a copy will be posted at the Front Desk, but also let us know. (Check your spam folder.)

  • Adam R

    It was a great idea to commission the survey, and I look forward to the changes outlined in the newsletter. In true Crossfit style, the Box is always working harder and smarter to get better.

  • Jeff

    If anybody’s checking the postural improvement link posted today, I left a comment there regarding the use of pull ups to combat upper cross syndrome.

  • CAIN

    top notch performance by the 1230 class today
    everyone scaled appropriately
    everyone did their box jumps and KB swings unbroken
    everyone got 8-12 rounds
    well done
    I should have videoed it

  • Paul B.

    8 rounds + 1 push press (75#, 1pood, 20in)

  • Adam

    regarding dropping the 6:00 class…
    The 5:30 and 6:30 classes are already so incredibly crowded isn’t this going to create a bigger problem? Yeah, the 6:30 WOD on Monday had to be done in multiple heats, but without that 6:00 class ALL of those people get added to the 6:30 class and presents the same problem, if not worse.
    With the open gym recently being pushed back further maybe it would be a decent idea to wait and see how it goes. It seems like every time something gets pushed back or pushed out it’s because one weird workout caused problems.

  • Court

    Hey Adam-
    read your newsletter! We will be doubling the footprint of the WOD space and instructors for each class. This will allow for a bigger class and more instructor attention.

  • Adam

    I’ll take a look…the newsletter goes to an email address I can’t get to at work…which is when I do all of my non-work related things, like reading newsletters
    Also I had a bacon cheeseburger today

  • Justin Katz

    10 Rounds
    Scaled to 75 Pounds

  • Mike Mishik

    Jack as rx’d
    8 rds + 3 push press.
    To be nice about this workout, it sucked.

  • Jay

    10 rounds
    scaled to 75lb PP and 20KG KB

  • Eric

    85# Push press
    1.5 pd KB
    24 inch box
    11 rounds.
    Form needs much work on all, but feel pretty good about the workout.

  • Jonathan P

    I thought tonight was a great system, pairing people up. I would love to see more of that. It improved a bunch of things, like motivation, getting to know people, attention to form, counting (… it’s nice not to have to manage the tally), space/equipment usage… I showed up and thought “awesome it’s being run like a comp!”
    10 rnds with 75#.

  • Matt U.

    85# PP, 1pood KB, 24″ BJ
    8 rounds + 9 PP

  • 8 rounds + 1 box jump, Rx.
    Form was junk. I think at least one person yelled at me per round about something. Should have scaled.

  • Amos Germain

    My business partners needed a form recently and came across a website with a lot of sample forms . If people are looking for it too , here’s