Graham Holmberg, 2010 CF Games Champ, is our next Visiting Coach!

Graham Holmberg, 2010 CrossFit Games world champion, this WEDNESDAY, January 18th at 7:45pm! This event is free of charge and is open to all in the local CrossFit community.

As part of CrossFit NYC’s ongoing Visiting Coach Series, we are proud to welcome Graham Holmberg, the 2010 CrossFit Games world champion. Graham will be presenting a lecture/mini-workshop with Q&A to follow. Topics will include:

– How he went from getting 19th to 1st and 4th place at the CrossFit Games and what it was like to win it all
– How to get better at top end games movements
– Some tips and tricks anyone can to increase their lifts
– How to program for the games competition
– Elite mindset strategies… how to prepare your mind and body for a personal best type of lift
– Any specific movement training that members want
– Q&A

Workshop will be approximately 1.5 hours and will take place at the new space (44 W. 28th St., 2nd floor). We’ll be maintaining a regular schedule that evening at our 25 W. 26th St. location and the 7:45pm Post-Elements WOD class will be canceled.

Friday 120113

3-position snatch (floor, knee, mid-thigh) – 2 @ 70%, 3 @ 75%
Snatch push press – 5 x 5 @ 75%

Got color?
McDonald’s Chicken McNuggets branded ‘healthy’ by Weight Watchers
Who killed lard? (audio)
Cowboy breakfast skillet / Sweet potato latkes

CFNYC gets some great media coverage, featuring Coach Will and members Joel and Lauren! (text & video)
Exercise hormone may fight obesity and diabetes
“It is OK for weightlifters to bench press. It doesn’t look pretty. But it’s OK.”
There are no clean slates and you don’t need one

Hey folks–don’t let Coach Sara walk all over you. Please let this be a lesson to everyone… ; )

* * * * *
Here’s what’s on tap for Saturday’s High Noon Hero WOD:

When you’re tough as nails, beware of the Hammer!

Hello High Noon Hero WODers! There’s no escaping 100 pull-ups this Saturday! The energry last week was great, and it’s awesome to have so many people come out and push themselves in the High Noon Hero WOD series.

For our second High Noon Hero WOD of the year, we’ll be honoring Sergeant Michael “Hammer” Bordelon:

Five rounds each for time of:
135#/95# Power clean, 5 reps
135/95# Front squat, 10 reps
135/95# Jerk, 5 reps
20 Pull-ups
Rest 90 seconds between each round.

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.
He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

And bring a stop watch if you have one! We’ll be setting up this WOD in teams of two people, so be prepared to time and count for a partner either before or after your heat.

Sweat, Suffer, Honor, Remember, Repeat.

The HNHW Crew

* * * * *
Here’s what we’ll be doing in the other WOD classes on Saturday:

“Barbara” (Compare to 111123)

5 Rounds For Time (Post Elements: 3 Rounds):

20 Pull-Ups
30 Push-Ups
40 Situps
50 Squats
Rest precisely three minutes between each round. (Bring a watch to time your rest periods.)

Post times to comments.


  • Nick W.

    Do you mean Wednesday the 18th?

  • Jason W

    oh, man. on vacation starting sunday. i can’t believe i’m going to be missing graham holmberg.

  • Kate J
  • Anonymous

    “Barbara” that one makes me come closest to puking. sweet.

  • Erika Ramos

    B: Three rounds for time of:
    30 Wallball Shots (20#/14#)
    20 GHD Sit-ups 10:54 rx’d

  • Wendler Press:

    Annie:  7:26 Rx’d. approx 1 min PR from last time. Have improved so much on DUs.

  • Anonymous
    Here’s mine…reminds me of our 6:15 crew for some reason…

  • Anonymous

    What a treat to have Graham Holmberg on our home turf! Tough on my schedule, but I’ll make this one happen somehow…thanks for bringing him here!

    Video – DogFit –
    Snatches – 95 – 95 – 105 – 105 – 105

    SPP – 105 – 115 – 115 – 125 – 135
    (75% was 150, but I wasn’t feelin it today)

    I like the Snatch Push Press…awkward and painful…

    • Brett_nyc

      Reis that dog video is hysterical

  • Anonymous

    anyone spy a book in the cubbyholes?

  • Jason W

    Overhead Squat 3-3-3: 160-170-180
    Yesterday’s WOD: 4:12 rx’d

    Lunges: unbroken, but had 3 no-reps.
    T2B: (15)(15)(7-3-5)

  • The_Lisa

    Great article on the Box by DNA info. And not just because I am cleaning in the background 😉

    Snatch – 53# for all rounds.
    Snatch push press – 60#.

  • The_Lisa

    Just a reminder – tomorrow’s NYC Endurance session with meet in the Box at 0900. Wear layers as it will be around freezing out there, and bring a watch with stopwatch function if you have one. See you there!

  • Jim S

    These snatch progressions lately have me feeling like i was stretched on a rack. “Awkward and painful” is a perfect description of the snatch press. Making progress though. Most of the snatch progressions tonight were a power snatch followed by an OHS. Toward the end I was starting to drop into the squat in one motion.
    70 70 75 75 75
    5x5x65 (I tried these at 75 but it just hurt too damned much)

  • jess

    Do you have to RSVP for the event lecture/workshop on Wednesday?