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