313…and growing!

Thank you to our latest members of Team CrossFit NYC for the 2012 CrossFit Games Open! Sign up now! (If you need motivation as to how and/or why to sign up, READ THIS!)

Kameron Mengel
Oleg itkin
David Slifer
Sei-Wook Kim
Sean Orr
Stefanie Novak
Ryan Flynn
thomas rizzo
Danel Rosen
Soledad Quan
JUstin Choi
Ron Charlot
Artyom Kolodeznoy
Brandon Lemesh
Nick De Veaux
Jonathan Hefter
christopher farwell
Matt Turkel
Steven Slovacek
Chris Finkenor
Emily Gallop
Ian OSullivan
Viren Chandrasoma
Dorothy Kyriannis
Nick Smith

Total athletes: 313. We’re in the lead, help us stay there as other teams grow!

Friday 120217

A: Turkish get-ups

B: Every minute, on the minute, for 20 minutes, perform:
3 Power Cleans
6 Kettlebell Swings (32/24kg)

From Wall Street to WODs: Tim Carroll (written by CFNYCer Heidi Jones!)
Zatsiorsky, scaling and power
Keep your head in the game: Dealing with the mind f*ck of injury/illness
We all suck
Sweet tooth or sweet talk? The truth about the truth about sugar

High Noon Hero WOD Follow-up:

Thanks for coming out for “Ryan” last Saturday. This was a strange one, but we hope that being on the rings pushed you out of your comfort zone, taught you something, and above all, was fun! If you guys have some WOD requests, send them to us at heroesATcrossfitnycDOTcom. We appreciate the feedback. See you this Saturday!
-HNHW Crew

Please forgive the blurriness of Michael W.’s cameraphone camera and next Saturday, please let someone else take the group photos! ūüėČ

A: Back squat – 85% x 4 x 5

B: For time, 21-18-15-12-9 rep rounds of:
115/75# Power snatch
Wallball shots, 20/14# ball
Knees to elbows

HNHW Update:

HNHW will be going on a break in order to devote time to the CrossFit Open. We expect Hero WODers to kick serious a$$. For this last weekend, we will be running the Hero WOD like an Open WOD. Each class will run 2 heats and you will be partnered with someone.

Partners will count and judge reps for each other. So Good Luck to everybody participating, if you have done a Hero WOD, you better be registered to compete in the Open on Team CrossFit NYC. Vested “Murph” is the punishment for not participating!

So that said…. this weekend is “Rahoi.”


Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the elite Hostage Rescue Team, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

Rahoi had seen multiple deployments to Iraq as part of HRT and the majority of his work is still classified. His death in training should remind us that hard training makes for easy missions.

–HNHW Crew


  • Standings as of 2/15/12 8:00PM

    CrossFit NYC                         313
    CrossFit Enhance                 229
    Diablo CrossFit                      127
    CrossFit New England            118
    CrossFit East Sacramento        104
    CrossFit Sydney                   96 
    CrossFit Milford                   96
    Patriot CrossFit                     92 
    CrossFit Chicago                90
    CrossFit Brisbane               86

    Total Athletes registered with an affiliate: 29,257

  • I also just want to add, I think they should add a ninja warrior obstacle course to the CrossFit games. The ninja warrior competition seems so well suited to CrossFit training, and it looks like so much fun! ūüôā


  • Steve Slo

    Hey Avery…. I signed up!

    …A HUGE shout out to Sully for sponsoring me. I owe him one… and¬†I figure I can start to pay him back by haranguing a few other PM people into signing up as well. Alright 830pm class? …You’ve been warned!

    • Sully

      Happy to help! 
      It looks like almost all of the AM and my Post Elements PM crew is signed up! Thanks for helping encourage the PM WOD class! 
      The Open is going to be so much fun! 
      You rock Steve! 

  • Avery W

    YAY STEVE!!!!

    If Steve can do it, so can the rest of PM folks.  If anyone else needs a sponsor please let a coach know, we want everyone who wants to participate in the Open to be able to do so.

  • Anonymous

    A: Turkish Get up.  Tried the 45# barbell with Malcolm
    B: 155# PCs and 2 pood swings.  Thank you, Matt M, for NOT letting me take the 10s off the bar after the 13th or 14th round.

  • Cassie

    83# for power cleans and 1 pood swings..

    so much energy on a friday morning at 6am, awesome!

  • Matt M.

    A. Lax Ball Roll Out
    B. 155 PC’s and 2 Pood KB Swings

    James awesome work. Moving heavy weight in a wod like this requires you to push through when your mind tells you no. Really cool to watch you fight the urge and win.

  • Anonymous

    A: Getting the Hang of the Get Up
    B: PC #135  1.5 pood swings

    Everyone put out this am… nice work!¬† You people are inspiring.

    • Cassie

      had a good chuckle at the “everyone put out this am” comment..i need to get my head out of the gutter it seems

  • Anonymous

    TGU 24kg

    1-7 155#8-20 135#
    Russian Swings – 2 Pood
    Skipped Round 12

    Everything Matt’s saying above is true. ¬†I had 10+ rounds of 155 in me and caved way too early. ¬†Despite the setbacks along the way I felt great capping off a painful week with such a challenging WOD.

    Off to Disney next week…looks like I’ll be back in time to score Open WOD 1 in Morristown, then pick back up with the schedule in NYC. ¬†Good luck everyone!

  • JennTang

    103#, 24k bell

    Kept a consistent 35 second work/25 second rest for the 20 min. Good Friday WOD

  • Anonymous

    A: TGUs at 1 pood

    B: Rds 1-9 PCs at 135lbs and 2 pood KB swings
        Skipped Rd 10
        Rds 11-20 PCs at 115lbs and 20kg KB swings

    I need to get back to where I was in November; lots of hard work ahead. 6am this morning was electric! Great energy. I think we scared 7am a little bit. Hahaha

    Games Team Competition as of 10am – CFNYC 318, CF Enhance 233. Let’s keep it up!

  • Anonymous

    A: 4 each side at 24kg
    B: 105#, 28kg

    • Anonymous

      Thanks for the plates…even if they were only used for 7 rounds ūüėČ

  • Rory

    Much earlier today I finished my 5th day of SealPT bootcamp in central park (1.5 hours per day at 4:45am). ¬†Last time I did the class in the fall I was one week into Crossfit. ¬†I was amazed at the difference this time around. ¬†While it was still an incredibly challenging event and total kick in the ass, all the air squats, burpees, pushups, hspu’s, situps, duckwalks, and sprints we do at the box really helped prepare me. ¬†I was a little afraid that my muscle endurance wouldn’t last b/c our typical workouts are so short but I powered through the entire 1.5 hours each day. ¬†I am totally sold on CF and can’t wait to get back to the box as soon as my muscle soreness subsides. ¬† I expect my WOD times to improve as a result of the work I did this week…thousands of¬†reps of calisthenics¬†each day in between tons of sprints/running.
    Anyone who’s interested in trying the class, the instructor is coming back late April to dole out some more pain. ¬†www.sealpt.com.¬† Talk to Greg W or myself if you want to know more about it. ¬†It would be great for anyone who needs to improve their body weight exercises, running and mental game. ¬†Hoo Yah!

    • Anonymous

      That’s some serious volume…Nice work Rory! ¬†

    • Anonymous


    • Anonymous

      Nice work!

  • 105# 24KG

    5 RDs unbroken
    rest one round, 2 unbroken up to 20 mins= 15 Total 

  • I had accidentally left part A out of the preview of tomorrow’s WOD. ¬†All fixed now, see above…

  • Jason W

    20 rds @ 155# PC and 32Kg KB swing

    As Matt M says, this is definitely a mental wod. don’t think. don’t count rounds. just keep moving and you’ll be alright.

  • Adam R

    Is the gym going to follow normal Monday hours on Presidents Day?  Thanks.

    • Hari


  • Jim S

    Dropped in at Crossfit Old Town in Alexandria VA again today. Jerry the owner is a super cool guy. Really enjoyed my wods there. If you find yourself in DC I recommend it. Today:
    4 sets with rest in between:
    10 back squats (115, 125, 135, 135)
    20 KB swings unbroken (35, 45, 45, 45lb)
    40 double unders (mixed singles and doubles)
    2:16, 2:21, 2:48 (someone took my rope!), 2:17
    I went way too light on the first round. Pretty much a sandbag round.

    • Jim S

      Oh, I should add. Some people asked me where I normally workout. I told them at home or the Black Box in NYC when I can get there. That immediately kicked off a conversation like this…
      “Aren’t they the box with over 300 people signed up for the games? Shit, we don’t even have 300 members here. It should be based on a ratio of participants to members.”

      Then midway through a very difficult warm up… “Hey Jim, does the black box have warmups like this? This sucks!” A: “Absolutely. Actually, I thought this was just the stretching and we still had a warm up after this.” ūüėČ

  • The_Lisa

    Fun mental WOD, this. 80# and 20KG kettlebell, could not find a 24# and was not taking the 28# ūüėČ

  • 83# and 16k

    for the first 10 rounds, averaged 25secs of work and 35 rest. Crashed around 16, but still kept the work at less than 35 seconds. Definitely could’ve gone heavier on the PCs, but my back gives out early so trying to protect it.

  • BenS

    ¬†125# cleans, 24kg bell.¬† Am glad I couldn’t find a heavier bell…

  • Anonymous

    Couldn’t make it to the box this morning so I did “Cindy” at my apt scored a 20

  • Steve Slo

    A) 24kg (couldn’t find the 28 kg bell). I need to start incorporating these into my warmups. I’d like to work up to a 32kg TGU.

    B) 135#, 2 pood bell (russian swings). Difficult.

    • Jim S

      Steve, are you going to be there for clean and jerks on Sunday? I’m going to try to come in for that.

      • Steve Slo

        Hey Jim. Yeah, I was pretty excited when I saw that WOD… I’m going to try for 185#. What time are you going in tomorrow? …(SSlovacek at gmail)

  • Sam G.

    In spirit of Turkish get ups!

    each side, 16kg, 24kg, 32,kg 40 kg (right side only)

    Front squats 3 by 5 @ 270

  • Anonymous

    135#, 32KG, russian swings

  • Jana B.

    B: 73# and 12kg KB.  Should have gone heavier on the cleans

  • Julie of Ithaca

    95# and 1-pood American swings. Missed one clean in Round 11; made up for it in Round 20