“Barbara” or “Hammer” or NYC Endurance?

REMINDER: This Monday the Post-WOD Elements classes start up at 44 W. 28th St., 2nd floor. Please be sure to pre-register if you plan to attend!

Saturday 120114
“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.

* * * * *
Every Saturday at noon we offer the High Noon Hero WOD. Here’s what we’re doing today:

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.

Please 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.

NOTE: Today’s NYC Endurance running class will meet at CFNYC at 9am and then head outdoors for the workout.

Paul I. tackles the rope climb at Muscle Beach:

Got a great outdoors action shot you’d be willing to have featured on the blog? Email it to allison AT crossfitnyc DOT com for consideration. Thanks!

* * * * *
Here’s what’s on tap for Sunday’s WOD classes:

Snatch – 3 @ 70%, 2 @ 75%, 1 @; 80%, 1 @ 85%, 1 @ 80%, 1 @ 75%
Clean & jerk – 3 @ 70%, 2 @ 75%,; 1 @ 80%. 1 @ 85%, 1 @ 80%, 1 @ 75


  • Erika Ramos

    did the hero wod with michael c and brad today. scaled to 65# and the blue, red and orange bands. 23:35. FUN!!! 

    sorry williamson and jamie.. maybe i’ll do the hero wod with you guys next time!

  • Pschaefer04

    Can someone post my Barbara time? I was pukey and forgot to record it.
    My name is Paul s. I was at the 11 am class.

  • Kayam

    That was intense. 25:28

    3 x 85, 1 x 75, 1 x 65. Green band and two red bands on pull-ups.

  • Rory

    Josh and Hari


    Left the two 25lb rogue plates with the doorman at the new space around 3:40pm as he said no one was up there…he said someone was coming back shortly…hope this is ok

    Barbara – 27:24 rx’d

    • Hari

      We got them, thanks.

    • Thanks Rory; we got them upstairs safely.

  • Asegal04

    Barb: 19:14

    My goal was sub 20, so that was achieved. Next goal is no round longer than 3:30. Last barbara was 21:15.


    This workout is deceptively difficult.

  • Jamie F.

    Hammer RX’d…DNF

    1st Round – 1:15
    2nd Round – 2:25 (5:10
    3rd Round – 6:02 (12:42)

    And then Josh gave me the no go for the 4th round as my palm was a bloody mess.

    That said, today was a real learning experience.  When a WOD has rest programmed for 90 seconds.  It doesn’t serve you well when you’re first round is shorter than the rest period.

    I’ll have to hit this one again and get at it with a working left hand.

    • Jamie – let me know when you’re doing this again. Will join you. 

    • Jamie cranked hard for those three rounds.

      This was also a good illustration of what it looks like to be smart on a hero WOD.  If you’re thinking about stopping one early, the litmus test is: am I stopping because I just don’t wan’t to do this any more, or am I stopping because keeping going is going to injure me?

      Stopping WODs early because they seem tough is a terrible habit, and undercuts the mental toughness these workouts are meant to develop.

      Conversely, however, powering through one unsafely and injuring yourself in a way that keeps you from training effectively over the next days, weeks, or months isn’t impressive; it’s stupid.

      As they say, discretion is the better part of valor.

  • Zoe

    31:58 Rx’d.

    Paul, your time on the whiteboard was 33:54

    • Pschaefer04


      • Cf

        and the CBS Orchestra??

  • Peter F

    I’m never sure how to tabulate Barbara scores…

    35:45 with rest included, 23:45 with rest deducted.  RXed.  Over 3 minutes faster than November! 

  • Anonymous

    Hammer 26:59 rx’d

  • Jason W

    25:34 rx’d w/ strict pullups.

    pro-tip: 100 strict pull-ups: not easy