Only 2 days left to the Paleo Challenge…

REMINDER: Morning Post-Elements Courses are offered at 6:30AM and 7:30AM. If you register and are unable to attend, please be sure to cancel your reservation so others can register!

Friday 120203

Snatch – 70% x 3 x 2, 75% x 2 x 3
Back squat – Cluster @ 5 rep max (4×2 w/10sec) x 3

Today is also Coach Will’s birthday! Be sure to make him do 26 burpees when you see him!

My nutrition challenge is over (in 2 days)…now what?
America spends less on food than any other country
Mexican chicken stew / Easy shredded beef / Patacones / Aloo gobi
Tamar Adler cures your takeout addiction

“Expect more of yourself”
Do sports build character or damage it?
New powerlifting world-record holder is a 13-year-old girl from Colorado

CAPTION CONTEST! What’s going on with Coach Court?

Thanks to Erica G. for the photo–next time you see something fun happening at the gym, snap a photo with your camera phone and email it to me at Allison AT crossfitnyc DOT com. Thanks!

Congrats to Team Davis, our most recent Elements grads!

Here’s what’s on tap for our regular WOD classes:

A: Clean & jerk – 70% x 2, 75% x 2, 77% x 1 x 2

B: Five rounds for time of:
20 Pull-ups
30 Kettlebell swings @ 24kg/16kg
40 Double-unders

* * * * *

Here’s Michael W., one of our HNHW organizers, introducing last Saturday’s Hero WOD (thanks, Andrew, for shooting and uploading the video):

High Noon Hero WOD Update:

Hey guys, miss us? This Saturday we will be doing “Josh.”

For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

SSG Joshua Hager, United States Army Ranger, was killed Thursday, February 22, 2007 in Ar Ramadi, Iraq serving in Operation Iraqi Freedom when his vehicle was attacked by an Improvised Explosive Device.

‘Josh’ was tough and a fast-promoted soldier. He earned the Iron Mike award in boot camp, served in the 82nd Airborne and then became a Ranger. He ultimately transfered from being an Instructor to another
Ranger unit in order to be deployed to Iraq.

See you this weekend, and remember, Rangers Lead The Way.

-HNHW Crew


  • Anonymous

    Court’s evil twin drops from the ceiling, missing his target and triggering the laser security system, which freezes him in prayer as the under-dressed security ninja blasts out of the cubbies in disco formation, ready to take him out.

  • CAIN

    per Avery’s request yesterday:
    5 Deadlifts @ 315 pounds
    10 Goblet Squats @ 106 pounds
    15 Kettlebell Swings @ 106 pounds6:20wanted to break 5 minutes, but hit a wall in round 3

    • Mike K

      CAIN HQ has 3 pood bells too?  I need to make a trip to visit
      Nice work!

  • Cassie


  • happy birthday Will!

  • Keith

    Happy Coach Will! 26 Patron shots!..just saying!

    • Jim S

      Use organic lime. That way it’s paleo.

  • Erika Ramos

    yay, happy birthday coaches will & jeff b!

    did this wod today that willy looked up for me:
    400m run
    50 barbell push presses
    400m run
    50 burpees
    400m run
    40 barbell push presses

    45#, 22:18 (so i guess rx’d?)

  • Sam Gaberal

    Happy birthday Will!

  • Anonymous

    I chose to do “Josh” instead of making up Angie this morning.  


    Pullups (5-5 and a shit ton of 3-3-3-2-2-3-3-etc) (etc) (etc)
    OHS (11-10) (unbroken) (unbroken) 
    This is easily a sub-15 WOD, but I will only be angry at Jamie if he takes longer (he won’t).

    Happiest of birthdays to Will and Jeff B.  It’s a rare day when you see Kit-Kat wrappers at the base of the GHDs.  Festive morning! I assume pics & videos are on the way?

  • Sean M.

    Happy Birthday Will.

    Just posting this as a reminder:
    CrossFit Games OPEN practiceAnyone may participate. Movements will be judged and strategies pre- and post-WOD will be discussed.It is recommended that you try to perform the workout as RX’d.The schedule will be:
    Sat, Feb 4 @ 4:00PM – WOD 1
    (movements will include back squat and ring dip)Sun, Feb 5 @ 2:00PM – WOD 2
    (movements will include power clean, front squat, toes to bar, handstand push-ups)Sat, Feb 18 @ 4:00PM – WOD 3
    (movements will include row, wallball)Sun, Feb 19 @ 2:00PM – WOD 4
    (movements will include jerk, pull up, double under)Email if you plan to attend or have questions.

    • Sean M.

      Sat, Feb 4 @ 4:00PM – WOD 1(movements will include back squat and ring dip)

      Sun, Feb 5 @ 2:00PM – WOD 2(movements will include power clean, front squat, toes to bar, handstand push-ups)

      Sat, Feb 18 @ 4:00PM – WOD 3(movements will include row, wallball)

      Sun, Feb 19 @ 2:00PM – WOD 4(movements will include jerk, pull up, double under)

  • Cassie

    A: 43-48-55

    B: 123-133-133-

  • Wendler Back Squat:

    Untimed Handstand Pushup (plank) and double under practice
    8 rounds of 6 HSPUs and 2 double unders

    • Sam G.

      Were you tired? you should not be getting 3 on your last rep if you are in your first week.

      What cycle are you up to?

  • Michael North

    Happy birthday Will. Nice work on the b’day WOD.
    A: 65# – super sore from last 2 days so worked on form
    B: 225/245/255 – this was more taxing than it looked on paper

    On a side note, I spent 30 minutes working on mobility so I don’t get “no repped” by Reis in the future.

  • Anonymous

    Snatch PR at #135
    for anyone who wants to confim my terrible positions.

    • Sean M.

      Better than mine!

    • Brett_nyc

      1st and 2nd pull looked good. Your hips are really tight though. As soon as you tried to pull under and hit your bottom position, your hips hit their end range and your knees caved in and bounced you backwards. 

      I’d give you another 15lbs with better hip mobility. 

  • keller

    happy birthday will and jeff!

  • Mike K

    Happy birthday Will & Jeff B!

  • pkny

    Happy Birthday Will & Jeff!

  • Peter F

    Happy birthday Will and Jeff!

    Sad that I missed the 6am pinata (is there any better kind?) but happy about pulling off a 70 lb snatch.  Might not seem like much, but after a looong time of being stuck at a clumsy 53#, 70# is cause for rejoice. 

  • Dickie

    Question – who does CF Football (I know Keller does), and if you’ve done it, what sort of gains have you seen?  Anyone do it who’s never played football before?

    • Mike K

      Yes, lots of gains.  One of the best free programs on the web IMO.
      I’ve also done the CFFB cert and it was one of my favorites of the various CF certs

  • Jason W

    Wendler OHS 5-5-5

    traps are super tired/sore from dt and that clean/ring dip wod we did. shoulder stabilization was seriously lacking at 170#

    Snatches @ 115#

  • Asegal04

    Snatches: 85, 105, 125, 135 f

    Squat: 225 all sets

    Good to work with coach Ryan, got a lot of great tips, which immediately produced better results.

    I really like snatches…

    Happy bday will

  • Stefanie

    snatches- 45-55-65
    back squat 125-135-135

    i hate snatches….