New York Fire Department Honored with CrossFit Benchmark WOD ‘New York Minute’

February 21, 2023 by
Photo Credit: Richard Bloomer (@richard_bloomer)
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The Fire Department of New York is the beating heart of New York City and has come to represent the latest benchmark WOD “New York Minute” released by CrossFit HQ. 

These brave men and women go head first into burning buildings to save individuals who would otherwise perish, going towards the smoke and flames others wouldn’t dream of nearing, in gear upwards of 130 pounds. 

The FDNY CrossFit team was asked to demonstrate this workout for CrossFit HQ. Now, they are the face of this brutal workout and show us the real impact CrossFit can have on an occupation that could mean life or death. Many of these individuals are also on the medical team for the CrossFit Games. 

The workout: With a partner complete as many reps as possible in 1 minute, switching every minute, until you complete:

  • 150 wall balls (20, 14 pounds)
  • 30 muscle-ups
  • 30 clean and jerks (155/105)

Ricardo Roman, FDNY CrossFit president, says when CrossFit HQ asked the team to do the demo it was a huge honor. 

  • The FDNY CrossFit team has only existed since 2019, so “being able to be visible on a benchmark it doesn’t get any prouder than that. It was a huge honor to represent CrossFit in this way,” said Roman.
  • “That’s what CrossFit is about, it’s about being a better mover, or just being better everyday, or for us it’s more or less what comes up at work, we want to be ready for the things we have to tackle.”
  • The members who took on the workout “represented themselves, their company, and their families in the best way.” 

One of the firefighters took on the workout in full gear. The workout was: Start with bunker gear off and put gear on and do for time: 

  • 10 wall balls (20/14)
  • 3 muscle ups 
  • 5 clean & jerks (155/105)

The demonstration took place at CrossFit Park Slope, owned by Sam Gaberal, who is also the treasurer at FDNY CrossFit. Mina says the intersection of firefighting and CrossFit has always been a fixture in the sport and has grown increasingly important as gear gets heavier.

  • “The Fire Department generally for New York City Fire Department, I have to say that most of the members are in shape, we try to stay in shape as part of our job. The challenging workouts for the members is something they like to do,” said Gaberal. 
  • “What’s tending to happen in the fire industry is that the equipment that we’re getting is newer, and it’s better, but a lot of the time it’s just heavier, they’re constantly giving us new stuff, and we’re constantly getting heavier and heavier in terms of equipment.”
  • “Working out with the equipment seems a little bit silly, but a lot of times the stuff that we’re doing kind of entails us having it on and to do that workout with the gear was impressive to me.”

The bottom line: CrossFit HQ releases numerous benchmark workouts, but this one has particular importance as it now represents an occupation equally dangerous as it is courageous.

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