WOD 4/22/17

Looks like summer found us.hot

Gonna be HOT this week, folks.  Hydrate well, especially for this one.  Scale the run to a row if you must.

Murph Prep
Run 1 Mile
50 Pull Ups
100 Push Ups
150 Air Squats
Run 800m
*optional – with a weight vest
**reps may be split/apportioned as needed. Our suggestion is to do 10 rounds of 5/10/15.

WOD: 5/18/19, and Standards

Strength:

Reps of 10-8-6-4-2, in A/B Format:

A) Push Press, Climbing
B) Strict Weighted Pull Ups (or pull-up-negatives), Climbing
*Negatives are 5 sets of 3 reps with the following tempo: Jump up; 2 second hold @ top; 5 second descent; 1 second hold @ bottom.

Conditioning

For Time:
40 Box Jumps (24″/20″)
40 Thrusters (95/65)
*4 Burpees EMOM starting at 0:00
[Advanced: 115/75; 5 burpees EMOM]
15 Minute Hard Cap

 

CrossFit Merced is my favorite place in the world.

I love it here.  I love the people.  I love the workouts.  I love the worn out equipment.  I love the energy.  I love the standards.

Lately, though, I’ve been frustrated about some of the “mis-counted reps” that I’ve been seeing and hearing about.  (For the sake of this discussion, let’s refer to “mis-counted reps” as “Shaved Reps”.)  You all know what a Shaved Rep is, right?  It’s a nefarious little hack that goes like this:

Bill and Ted were in a class together doing yesterday’s WOD.  Bill runs fast on the 800m run and beats Ted into the door by 30 seconds.  Bill runs to his plate and immediately starts knocking out reps trying to get to 50.  Bill is moving at a steady pace as he grinds through more reps.  Meanwhile, Ted strolls up to his plate and starts doing his own reps.  Somehow, though, Ted finishes his 50 reps BEFORE BILL, and takes off for his 400m run. How can this be?  Ahhhhh… there it is.  Those are the Shaved Reps I’ve been hearing about.

It shouldn’t matter, right?  Bill and Ted are fine.  They both got a good workout. They’re both good dudes. They’re both improving.  So what if Ted did 41 reps instead of 50?  All is well, right?

Unfortunately, it doesn’t work like that.  Bill and Ted aren’t fine. All is not well. Bill is pissed.  He tells Candace that Ted is an a-hole and goes home and kicks the dog because of the Shaved Reps.  Ted isn’t fine, either.  Ted’s reputation is now at stake because Candace thinks Ted is dishonest because of Shaved Reps.  Also, it’s not an isolated incident.  It happens a lot – and we know about it even though we never bring it up.  The cycle continues, and now the rest of the athletes are picking up on what’s going on and the culture of the gym is starting to change and become less supportive.  Standards become something that we lost.  And the poor dog, man.

I’ll let you in on an amazing little bit of irony:  NOBODY CARES ABOUT YOUR SCORE UNLESS YOU CHEAT.  IRONICALLY, PEOPLE CHEAT BECAUSE THEY THINK PEOPLE CARE ABOUT THEIR SCORES.  Wrap your head around that for a minute.

Guys, LET’S FIX IT.  Be honest.  Count your reps better.  Make the whiteboard an accurate measurement of your performance.  Hold the standard.

Also, read these three posts about reps and whiteboards:

CFM Post 6/24/13: How to Beat Rep Shavers

CFM Post 1/7/13: The Pros and Cons of Whiteboards

And perhaps the best article on this topic ever written, by the CrossFit Journal: An Open Letter to Cheaters

WOD 5/15/17

Happy Monday. Let’s get it.

Strength –
a) 3×100’ Yoke Carry
b) 3×15 Box Push Ups
c) 3×1 Minute Plank Hold

Conditioning-
“Grannie”
50-40-30-20-10
Double Unders
Ab Mat Sit Ups
*6 Clean and Jerks after each “round” (135/85)

WOD 5/12/17

TOMORROW! Open gym from 8:30-10:00, then Mobility and Mimosas from 10:00-11:30! Don’t miss it!

Strength –
a) 3×5 Push Press, Climbing
b) 3×4 Turkish Get-Ups

Conditioning –
21-15-9
Kb Swings (53/35)
Goblet Box Step Ups
Ab Mat Sit Ups

WOD 5/11/17

YO! Don’t forget about this Saturday! Open gym from 8:30-10:00, then Jen will be be leading the ladies through “Mobility and Mimosas” from 10:00am-11:30am!

Strength –
20 Minutes to Work to a heavy Power Snatch

Conditioning:
10 Min Alternating EMOM
5 Rounds of:
Min 1: 10-12 Thrusters (95/65)
Min 2: 10-20 Toes to Bar

WOD 5/9/17

With a Partner, alternating rounds, or by yourself:

“Hollyman”
30 Rounds of –
5 Wallballs
3 HSPU
1 Clean (225/155)

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

WOD 5/8/17

Ladies! Mobility and Mimosas is THIS Saturday at 10am-11:30am. There will be open gym from 8:30-10am, so if you’re wanting to work out this weekend, make your plans accordingly! 🙂

WOD
Strength:
EMOM 10
2 Back Squats @ 80% of 1RM

Conditioning:
3 Rounds of:
3 Minutes on, 1 Minute off
25 Double Unders
10 Pull Ups
10 Target Burpees
*Score is TOTAL reps. Start each new round where you left off from the previous.

WOD: 5/3/17

Interval Work:

5 x 250m row sprint, rest as needed.

*post fastest and slowest interval

“The only good pace is suicide pace, and today’s a good day to die” -Prefontaine

Strength:

A) Bench Press: 10-8-6-4-2

B) Suitcase Deadlift: 4 x 4 (each side)

 

WOD 5/2/17

Don’t forget diapers! Let’s fill the front desk up for Bondi and Becca!

WOD
Team Chipper
In teams of 2 or 3, for time:

800m Run (together)
100 Full Clean (135/85)
100 HSPU
100 Bar Facing Burpees
400 Double Unders
800m Run (together)

WOD 5/1/17

First, let’s take a second to say congratulations to 2 of your favorite coaches; this weekend, Gus and Alexa teamed up to take 1st place at the Barbell Rodeo. When you see them today, make sure you let them know how proud we are of them! Hard work pays off 🙂

WOD

Strength:
3x50ft Front Rack Walking Lunge, Climbing
3×5 Tire Flip Jump Through (as fast as possible)

Conditioning:
“Row Helen”

1000m Row, then
3 Rounds of
21 Kb Swings (53/35)
12 Pull Ups
…then Row 500m

WOD 4/28/17

Strength:
5×3 deadlift, climbing

Conditioning:
20 Min AMRAP
:45on/:15off
Min 1 – front squats (115/75)
Min 2 – ab mat sit ups
Min 3 – shoulder to overhead
Min 4 – bar facing burpees

WOD 4/27/17

Reminders!

First, if you can, let’s help out Bondi and Rebecca by bringing them some diapers! Newborns, size 1 or size 2 will work 🙂

Second, Friday we are headed to see the Modesto Nuts! Meet at CFM at 6pm, carpool from there!

WOD

Strength:
A) 10-8-6-4-2 Strict Press
B) 10-8-6-4-2 Weighted Hip Extentions

Conditioning
3 Rounds for Time
12 Power Snatch (95/65)
15 Toes to Bar
400m Run