Hey, gorgeous

Hey, members, we’re looking to put photos of each of our members into our membership database. Kelly, our new front desk assistant on Monday and Wednesday mornings (pictured below), has agreed to spearhead this effort. So if each of you could take a moment to email a photo of yourself to Kelly AT crossfitnyc DOT com, she can upload it to our system. Having photos of all of our members helps our trainers learn faces and names and helps us serve you better. Thanks for taking the time to do so.

Monday 111114

Deadlift 5-5-5 @ 70% of your 1 rep max

Row 3×500 meters

“Your weaknesses cannot be hidden on the rowing machine. It is a human polygraph of physical and mental performance.”
Rowing and power output
Hunger vs. emotional appetite
NYC Marathon 2011 time lapse video
Is that chicken really free range?

Here’s Kelly executing an “au semao” or no-hands cartwheel. In addition to practicing capoeira, Kelly is also a 5th-degree black belt in karate:

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

Mobility work

10 rounds of:
1 minute, as many rounds as possible, of “Cindy” (i.e., 5 pull-ups, 10 push-ups, 15 squats)
1 minute of rest

When resuming the work each time, pick up from where you left off the last time. Post rounds to comments.


  • erika

    Can I talk about HERO WODs for a second?  i know nyc isn’t doing hq programming anymore but there was a milestone in hero wods last week — “white” was introduced…the first female hero wod.  that was followed up days later by murph, appropriately on veteran’s day.
    when i first joined the blackbox i don’t recall if my knowledge of what exactly a hero wod meant came from my own interest in looking things up or a combination of that and a trainer’s spiel.  in any case, we always knew when it was a hero wod when they came up b/c we were told so.  on hero wod days i would think about the fact that it was in memory of a real person.  amazingly i complained less about what i was doing and things hurt just a lil less also.  regardless, i was always appreciative of the crossfit nyc trainers saying “hero wod today!” and giving the name (although, as i wasn’t there, not sure if anyone was told on friday there were doing murph, jr [murph sans the bookend mile runs]).
    so i’ve been at crossfit sydney since the end of july.  i love it.  except for one thing — they do hq programming and we wind up doing a hero wod a week.  how do i know this?  b/c i know what a hero wod looks like.  usually 5 rounds of something ridiculously hard or something that takes more than 40 minutes to complete.  cfs doesn’t put the name up, or the fact that it’s a hero wod.  after this last week with two biggins (the first female hero wod and then murph on veteran’s day) i mentioned this to a fellow cfs member.  member said “hero wod?  what’s a hero wod?”  i briefly mentioned the symbolism.  then two of the younger trainers were talking about what a crazy workout murph was.  i said “yeah, it’s a major hero wod for a reason.”  reply: “a what?”  i then told them the story of lt michael p murphy, the only medal of honor recipient on the hero wod list, and the details of how he died.  reaction: “wow, so these are named after real people?”  i was aghast.  a couple of people heard me talking and thanked me for telling them about who murph was…then one said, “yeah, that’s great and all, but not our country, not our soldiers, so i get as an american you care but i don’t see why i should.”
    one day after that comment an australian soldier told me something interesting i had confirmed today.  december 8th will be the debut of the first hero wod for australian SAS members (the aussie special forces who were killed last week by a rogue ANG member).  hero wods will be going international.  another milestone.  i am ecstatic about this.  now there is no excuse for that cfs member to not care (not that there was one to begin with, but work w me, people)…even if “caring” means you try a little harder and winge a little less. 
    maybe i’m a tad sensative about hero wods since i (a) know quite a few soldiers who have deployed multiple times and (b) i have to report to fort lee for active duty by 12:00 feb 5th.  in any case, as mentioned in my second paragraph, i am happy that what i know and feel about hero wods came at least in part from crossfit nyc.  i look forward to popping back in during january when i return home and enter the final stages of getting ready for my army career.

    ps – sorry for the interruption but i really needed to vent about this, so thanks for entertaining me (those who read it).

    • Anonymous


      I’m glad you said something.  Hero WODs have always been a challenge for me, and where I might scale the volume sometimes, I still set my scaling outside my “comfort zone” or what I know I can complete, because of the whole theory behind the hero WOD concept.We tend to get wrapped up in 1st world problems very easily.  Hero WODs are a chance to shed the BS for an hour and pay tribute in body & soul to someone who put their life on the line for something they believed in and didn’t return to tell the tale.  We have a lot to be thankful for, and in the grand scheme of things this shouldn’t even be a question more than a responsibility.

      I’ve seen hero WODs for Canadians as well, so it seems HQ is definitely shedding the nationalism and realizing that hero WODs aren’t a US concept more than a human concept, and I don’t care if the tribute is for someone from the US, Australia, or Tanzania…I’m showing up to dig deep and give it everything I have to get through the WOD in their honor.

      • erika

        thanks for this, reis.  and i was super glad to see your update posted.  you may not remember me since i was only there a few months before leaving but i had been curious of your progress as i was always in awe of and inspired by your dedication and performance.

    • Jeff B.

      Hear, hear!  

      To the Saturday crew wanting to do a hero WOD, I think it would be apropos to do a modified ‘White’.  May have to sub towel pull-ups instead….

      “White”Five rounds for time of:15′ Rope climb, 3 ascents10 Toes to bar21 Walking lunge steps with 45lb plate held overheadRun 400 meters

      • erika

        jeff, you remain awesome.  not surprised. 🙂

  • Kate J

    Deadlifts at 145#, Rows 1:59 (PR!), 2:05, 2:08.

    I’m telling a story for The Moth tonight at a gala.

  • Amanda C.

    My question is…Will kelly be doing that at the front desk on those mornings? lol Really Looking forward to today’s WOD! 🙂

  • Anonymous

    A. 3 sets at 225
    B. 1:41, 1:39, 1:40

  • Andy G

    A: 265 B: 1:50, 1:57, 1:51

  • 3 sets at 125

    2:06, 2:12, 2:13
    rowing sucks after a race..halfway through the first row i thought to myself, so this is why people rest

    • The_Lisa

      Which race, Cass? I know there was a Tough Mudder race this weekend.

      • it was the Prospect Park Sprint Duathlon 😀

  • Anonymous

    From the Sam G School of De-load:
    Deadlifts 10×2 @ 65% 1RM (30 secs rest inbetween) – 275#

    Row: 1:39 – 1:40 – 1:49

    • Sam G.

      Nice row times, how did the sets feel?

      • Anonymous

        Felt super-strong…thanks for the suggestion.  Ample rest and tons of weekend mobility helped as well. But by the third rowing sprint I’m sure I looked like I was deep sea fishing with a marlin on the line…hamstring revenge!

  • Jamie F.

    Wendler Back Squat

    5 Reps @ 175 LBS
    5 Reps @ 200 LBS
    Max Reps @ 225 LBS – 15 Reps

    500 M Row for Time:

    I think that’s a PR for me, and my legs were toasted before even attempting roudns 2 and 3.

  • Anonymous

    back squat 20 reps at 165#
    press 8-9-6-5 reps at 80#
    5-3-2 ring pull-ups

  • 255×5, 255×5, 255×5
    1:34 (PR), 1:41, 1:39. 

  • 225-275-275


    I’m still recovering from Saturday’s tough mudder =P

  • Will Lanier

    5 reps, 3 sets at 300#
    500m row splits at 1:32:6, 1:33:7, 1:33:2
    :::cue the puke:::

    • Jamie F.

      Games 2012…Do it.

      • Anonymous

        that’s the goal – head down – hands on the bar.

  • Jason W

    DLs: 225# x 5

    Row: 1:37.3, 1:38.5, 1:38.3

  • Jeff B.

    DLs: 275, 315, 325
    Rows: 1:42, 1:45, 1:43

    @Kelly, that’s simply sick (as in awesome)! 

  • Asegal04

    Deadllift: 1. 205 2. 205 3. 225  went light, want to work on tecnique


  • Sully

    Back Squat 305# 3 Sets 5 Reps
    Row 3 sets 500 Meters 1:42 – 1:46 – 1:47

  • Sam G.

    5/3/1 back squat 5th cycle start of first week

    5 at 215
    5 at 250
    11 at 283

    Deadlifts 2-2-2-2-2-2-2-2-2-2

    30 seconds of rest between sets

    225 with 40 lbs of chain at the top. 

    Some box jumps with chains 15 reps different heights. 

  • Zoe

    A. 153 x 5, 3 sets
    B. 1:55, 1:58, 1:58
    I looked back at a 4x500m WOD we did in the end of August, and none of my splits were under 2:00, so I guess these are all PRs. Woohoo!

  • Wendy

    dl: 5-5-5– 103#
    row:2:21/ 2:20/ 2:16

    for Will, more youtube:
    cat vs printer

  • Steve Lynch

    Squat 300# 5 reps – 3 sets

    Press 142.5# 4 reps – 135# 4 reps – 135# 5 reps (was dead from the squats and didn’t have much energy for pressing, so i backed off a bit today)

    Weighted box jumps 45# 8 sets of 2 from sitting on a bench – box height ranging from 26″-29″(?)
    Regular box jumps ranging from 30-40″(ish?) 3 sets of 5

    1 500m row for cash out 1:34

  • Jim S

    I really like the new(ish) black box programming but a big +1 for the occasional hero wod. Also, the occasional wacky wod (I kinda liked the 400m walking lunge when it turned up, weird as it was).
    A: 215
    B: 1:36, 1:39, 1:39 I am seriously psyched about that 1:36. I haven’t rowed a 500 that fast in over a decade.

    • Anonymous

      Nice work Jim!

    • Steve Slo

      Nice going Jim!

  • Kayam Rajaram

    3 sets at 145

    1:48, 1:48, 1:55

  • Emerson


  • Emerson

    DL 265
    Row: 1:30, 1:37, 1:41

  • The_Lisa

    Kelly that is an amazing movement! Love the blur of sand where your foot left the ground.

    Deadlifts – 143# working with fabulous ladies Rebeka, Natasha and Angelica.

    Row – 1:58.8, 2:01.5, 1:59.9

    • Kelly

      thanks Lisa!! =))

  • John Landers

    245#, 245#, 245#

    1:37, 1:40, 1:40

  • Eric

    DL: 225, 275, 275

    Row: 1:43, 1:46, 1:46

  • Jay

    225, 245, 265

  • Steve Slo

    A) 225 – 275 – 275
    The first set was actually intended as the final warmup set, but I ran short on time.

    B) 137.1 – 137.8 – 138.7

  • David T.


    1:44 – 1:49 – 1:51