Sore-legs weekend ahead…

Friday 111209

A: Snatch 1-1-1-1-1 @ 85% of your 1 rep max

B: 5 rounds for time:
100 foot walking lunge
10 handstand push-ups

A clean workspace
I’m an Olympic-caliber athlete*
How to measure progress
How I teach the squat / A squat to watch
Finding our way
Systematic education

Caitlin, pictured below (first on push-ups, then about to do some banded pull-ups): “In a word, ‘Murph’ was haaaaaaaard. But I had a great time. This was my first ‘Murph’, and I sandwiched myself between two ladies whose pace was faster than mine, which really motivated me to stay focused and moving. I ‘ran’ that final mile like a granny powerwalking in the mall, and I was so cranky, achey, and tired that night that I felt hungover, but it was SOMEHOW still really fun and I’ll be back this Saturday [for the next High Noon Hero WOD] for whatever comes next. 5 stars, would WOD again.”

* * * * *

High Noon Hero WOD, Week 2

We’re back! Come join us for week 2.

To those of you who survived your first “Murph” this past Saturday, congratulations! The energy in the room was unbelievable.  Let’s keep it up.  This week we’re going to go just as hard!

We’ll be doing “Mr. Joshua” in honor of Petty Officer 1st Class Joshua Thomas Harris who died in Afghanistan in 2008.  This WOD will be tough!  Do not underestimate it.  Like all CrossFit Hero WODs, this one was named after one pretty badass guy. Joshua Harris wasn’t just a Navy SEAL, his commanders described him as the “best of the best” and “the kind of guy you’d want your sister to marry.”  In addition he was an artist whose work had been displayed right here in Lincoln Center.

And…some people approached us last weekend about using the High Noon Hero class to raise money for fallen warriors.  This is a great idea!  We would love to discuss it further, so please e-mail us your suggestions at In the meantime, if you’d like to make a donation to the Naval Special Warfare Foundation, you can do so here.

Get ready to go hard.  Scaling options will be provided as always (click here to read Brand X’s scaling options for this WOD).  Sweat, Suffer, Honor, Remember, Repeat.

High Noon Hero WOD organizers Michael Williamson, Jamie Freedman, Jason Lapadula, & Jason Wong

Mr. Joshua
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
15 Deadlifts @ 250# (men)/185# (women)

Petty Officer 1st Class Joshua Thomas Harris drowned when he was swept away in turbulent waters crossing a river during combat operations on August 30th 2008 in Afghanistan.

And here’s what’s on tap for Saturday’s WOD classes:

30 Muscle-Ups for time

Rest, then

3 Rounds for time:
400m Run
15 Dips
21 V-Ups


  • Johnamatea

    Can anybody tell me how to link up with the crossfit nyc account on beyond the whiteboard.  
    Thanks, J

    • Anonymous

      just sent an email to your Gmail account. let me know if you don’t get it.

  • A: 33-43-failed on 48-33×3-43-43-48-48

    Thank you Sara for the coaching. Good form is everything for this one.

    B: 12:46 doing wall walks, at which I suck

  • Anonymous

    Snatch – 95 – 95 – 115 – 115 – 135F

    WOD – 12:26 
    (20″ Step-Ups + HSPU with 45+25 Plates)

    Getting stronger…snatches felt good, except the one at the end where I almost took out a portion of the pull-up station.  Knee still not 100%, so I figured hundreds of lunges would be no bueno.  HSPU were nothing.  Might try swapping out the 25 for a 10 next time.

    Good luck to the team in Hoboken, and to the High Nooners, be careful doing the 150 GHDs. Nobody likes a visit from Uncle Rabdho, especially around the holidays ;).

    • Anonymous

      After what it did to Matt last week, I’d say the pull-up station has it coming.

      • Matt W

        I am contemplating revenge with tomorrow’s WOD at 9am. 

    • Jason L

      About the GHDs, I know I’ll be scaling because I don’t want to be sore for the next week.  I’d advise the same for others, just because you can do something, doesn’t mean you should do it – kind of like this:  Nothing about rhabdo or brutally short hips makes you hardcore or elite.

      • Sam G.

        Jason has a very good point, “being” elite is not worth a trip to the hospital, Allison posted scaling options, if you are not sure about where you stand ask one of the coaches they will tell you where to start if you are not sure for yourself. 

  • Erika Ramos

    did helen w kam and john today. 15:50, 16 kb and green band kipping pullups

  • Anonymous

    A: 85-85-85-95F-95F-95-95F-95-95
    B: 12:10, subbed regular push-ups 2:1 for HSPUs

  • Erika Ramos

    btw – anyone wanna do the hero wod @ 9 am tomorrow? 

    • Williamson

      Just come do it with the rest of us, you know you want to.

  • Anonymous

    A: 95 – 95 – 115F – 95 – 115F
    B: 12:11…I suck at HSPU…tried with AB Mat…probably need to move to 45lb plate

  • Cathy Scheele-Tom

    Good luck to everyone doing the Hoboken Challenge tomorrow!

  • Jo W

    I am now signed up as part of my corporate team for Tough Mudder in VT next May. I am quite scared. If any ladies at XFitNYC have done one, I’d love to talk to you about it! To get the prep underway, I will do the hero WOD tomorrow. See u there.

    • Anonymous

      Cindy L. did one I believe.

    • Well I’m not a lady, but I might be able to help.  Completed  Mudder’s and we had several females on our team. You’ll be fine, there’s nothing to be scared about. My friend did the VT one last year, and its up and down ski slopes. If you continue to do CF, it’s great prep. Best advice I’d give you, get a lot of cardio training in to have your knees prepared to go the distance. Trail running, hill practice is best. You’ll do great- you have plenty of time. 

    • Ali Hovland

      I have done one!  You do hero WODs, you will be more than fine.  Ryan (the new coach) and I did one last summer in Colorado.  It really is not that bad and I would do it again…don’t tell Ryan or he’ll sign me up again.  I freaked out about a week before, but it really wasn’t that bad.  You’ll do great and you’ll feel like such a freaking bad @$$ when you’re done

  • Zoe

    Did Helen, 13:13 Rx’d

  • 14:06 rx’d

  • Paul B.


    WOD: 9:25 w/ 45#plate

  • Asegal04

    Thanks to Paul, Shannon and Sara for helping with my snatch.  Stayed at 95 all the way through, feel much more comfortable.

    WOD 7:18 rx’d

  • Alex P.

    Is anyone else going to be in Hoboken tomorrow?

    • Jason W

      Will, Greg W, Cindy and myself as far as I know.

  • Daniel K

    snatch: 95/105/115/125/115 (then I practiced 105 and 95 under the fine supervision of Will and Jason)

    WOD: 14:50 rx’d basically lost the ability to link hspus after three rounds.

  • Steve Slo

    A) 105# x5

    B) 9:54
    Scaled HSPU with a 45# plate and 25# plate… and then after round 1 an abmat got thrown on top. I’m pretty these will continue to kick my ass until I lean out a bit… gearing up for this years paleo challenge!!

    C) Post-WOD Snatch work at 125#
    Got some pretty awesome advice from Kevin. As a result, my snatches are starting to feel a whole lot stronger. I’m pretty psyched about the trajectory I’m headed with these… I’ve been stuck on a snatch-plateau for the way too long.

    It was a good day.

    …Also. If anyone is thinking of doing that Hero WOD on Sunday… let me know. I can’t make it in to the gym tomorrow, but it looks pretty fun. 

  • Peter F

    13:02 with a 25# and a 10# plate.  I think my max snatch was 63?   Not thrilled.  Snatches and HSPUs are two things that seem to regress more than they progress.   Muy frusterating. 

  • Jamie F.

    To everyone competing in Hoboken tomorrow…kick some @$$!

  • The_Lisa

    Just a reminder about tomorrow’s NYC Endurance session – meet in the Black Box at 0900, we will then go to Madison Square Park for the workout.
    For everyone competing at Hoboken – have a great time! I know you will represent.

  • Matthewtolliver

    100 lunges and 10 HSPU (3 wall climbs) 14:34  craptastic

  • Anonymous

    Did anyone pick up a black, drawstring bag by accident on Thursday night?  Mine went missing between the 6:30-7:30pm WODs.  Please email me,  Thanks!

  • Snatches:  65, 65, 75, 95, 95. Worked on my form rather than going heavy. Form felt much better.
    Helen:  9:38 Rx’d (PR) First time under 10:00.

  • Steve Lynch

    Good luck to everyone competing in Hoboken tomorrow!

    Squat – worked up to a 1RM – 335# felt good, so I tried to jump to 350#, but failed twice – maybe a little too ambitious
    Bench – tried to get 250# for a 1RM again but failed that so 1RM remains 245#
    Chinups 15, 13, 12
    GHD back extensions with 25# plate 10-10-10
    starting 5-3-1 on Monday

    • Sam G

      165 press
      335 squat
      245 bench
      475 dead?

  • Eric

    8:09, scaled HSPU with 45lb plate.

  • Worked on finding 1RMs this week with Steve L. & Sam G. Will be using those to plug into Wendler 5/3/1 starting next week.

    So far: 
    Press: 155#
    Bench: 230#
    Squat (today): 335#

    Gonna go for my deadlift tomorrow, previous is 410#

    Good luck to all the Hoboken competitors tomorrow, and see you Saturday morning people bright & early!