WOD 8.31.15

FALL SPECIALS!

New Members: Unlimited classes until Thanksgiving $250 (No foundations fees!)
Returning members: buy 2 months, get 3rd FREE.
Teachers: 3 days per week (any class time) for $89

Please contact us if you have any questions or would like to get started!

WOD 8.31.15

Strength
Snatch
EMOMx12:
Mins 1-3: 1 rep at 75%
Mins 4-6: 1 rep at 80%
Mins 7-9: 1 rep at 85%
Mins 10-12: 1 rep at 80%

Conditioning:
“Elizabeth”
21-15-9 of:
Cleans, 135/95
Ring Dips

Accessory/Extra:
Gymnastics
EMOMx5: Muscle ups Practice – The idea here is to move better. More reps are not better…better reps are better. Try to keep your legs straight throughout the entire movement and catch higher in the dip.

WOD 8.27.15

Strength

A) 5×2 Pause Clean Pulls
*with a clean grip, pull the bar just below your knees and pause for 3 full seconds before standing to full extension. Drop from the top, these are not TnG reps.
B) 5×2 Thrusters (work to maximal)

Conditioning

5 Rounds for time:
5 Hand Stand Push Ups
20 Ground to Overhead (Plate: 45/35)
25 Abmat Sit ups
Rest 1 min between rounds

WOD 8.25.15

ATTENTION!!
Now that school is back in swing, and *most* folks have a somewhat regular routine, it’s time to get EVERYONE into CrossFit Merced!

We are rolling out THREE new specials for Fall: A teacher special (for any educator, primary, middle, or high school), a new member special (for those who have NEVER done CrossFit), and a “Fall back into Fitness” special – for anyone who has previously done CrossFit, but has been “inactive” for 6 months or more.

TEACHER SPECIAL : We understand how busy teachers can be, but also how important it is for them to be in good physical shape. Teachers may sign up for 3 classes per week (choose ANY class time) for $89/mo. (Foundations course required – an extra $75 fee).

NEW MEMBER SPECIAL: For those who have NEVER done CrossFit! $250 for UNLIMITED classes through Thanksgiving – Foundations courses INCLUDED in this price!

FALL BACK SPECIAL: Buy 2 months at regular member pricing, get 3rd for FREE. This means you can work out until December for an incredibly discounted rate.

Conditioning
“Black and Blue”
5RFT:
10 Power Cleans, 135/95
10 Burpees

Strength
4×10 Back Squat, climbing

*Yes, we know, and yes, it’s on purpose. Conditioning and strength are flip-flopped today. Trust us, please. :)

Accessory (extra) work:

Row:
3 Rounds:
SPRINT 300m.
Rest 20 seconds

WOD 8/24/15

STRENGTH:
Snatch – work up to a heavy single Full Snatch

*A note about what “heavy” means… Heavy is not a max. You should not fail a rep on the way up to achieving a “heavy” lift. “Heavy” means you lift as heavy as you can – while still maintaining excellent technique and speed. We lift heavy often on this program. Save the max efforts for max effort days.

CONDITIONING:

“Jackie”
For Time:
1000m Row
50 Thrusters (45/35)
30 Pull ups

Accessory (extra) work:

3 Max effort, unbroken sets of Toes-2-Bar.
*If unable to do Toes-2-Bar, do 3 1-minute sets of max effort med-ball sit ups. Rest as needed between rounds.

8.22.15

REMINDER! CrossFit Merced will be closed today.  Many of us will be joining the “Run for the Fallen”, an annual run to remember men and women who have given their lives in service for our country.  Especially remembering our Fallen Soldiers from Merced County PFC Karina Lau, CPL Joshua Pickard, LCPL Travis Layfield, CPL Cesar Granados, Sgt Matthew Abbate, SSG Frank Gasper, SSG Vincent Ashlock, SPC Lucas Hopper, Sgt Jose Rodriguez and SPC Terry Hurne all killed in action while serving our Country.

Registration starts at 7am at Applegate Park (near M. St).  Run begins at 8am.  Hope to see you there!

WOD: 8/21/15

Strength
1a) 3 X ME UB Perfect Push Ups
1b) 3 X ME UB Strict Ring Rows – Position these so that they are as difficult as possible while still being able to perform 8 or more perfect reps.  Do not drive hips upward.  Keep glutes engaged and core in a hollow position through the entire range of motion of the movement.

Conditioning
“DT”
5 Rounds for time:
12 Deadlifts, 155/105
9 Hang Power Cleans, 155/105
6 Push Jerks, 155/105

Compare to 3/31/14.

Today one of our members misplaced a very important set of GMC keys.  Please let a coach know ASAP if you think you may have grabbed them on accident or saw them at the gym. Thanks!

WOD: 8/20/15

BBG
Snatch

A. Work up to a heavy Snatch from the high hang – pockets.
B. Work up to a heavy Snatch from the hang – mid thigh
C. Work up to a heavy  Snatch from the low hang – just below knees

Conditioning
AMRAP 15:
5 Power Snatch, 135/95
10 TTB
15 Box Jump Overs, 24/20

Additional Gymnastics Conditioning – Optional
2 rounds of:
20 C2B Pull ups
rest :20 seconds
10 C2B Pull ups
rest :20 seconds
20 Overhead Squats, 115/80
rest :20 seconds
10 Overhead Squats, 115/80
rest 3 minutes between rounds.

WOD: 8/19/15

Conditioning 1
Teams of 3:
AMRAP 20:
200m Run (together)
40 Squat Cleans* – one athlete works at a time

*Every 40 reps the weights increase: 115/80, 135/95, 155/105, 185/135, then max reps at 205/145

Conditioning 2
EMOMx16
Min 1: :40 of Rowing for max calories
Min 2: :40 of Double unders for max reps
Min 3: :40 of Rowing for max calories
Min 4: Rest

Additional Strength – Optional
A. 3×3 Dead Lift
B. 4×8 Romanian Dead Lifts

Additional Accessory Work – Optional
A. 6 x :15-:20 L-sit
B. Iron Scap Recovery Protocol

 

WOD: 8/18/15

BBG
Clean and Jerk

EMOMx10: 1 Rep, climbing

Conditioning
AMRAP 20:
4 Pull Ups [Advanced: 2 Muscle ups]
4 Push Ups [Advanced: HSPU]
8 KB Swings (70/53)
200m Run

Additional Strength – Optional
5×3 Front Squats

Additional Gymnastics – Optional
Handstand walk practice

5. Accessory Work
CrossOver Symmetry Iron Scap protocol

 

WOD: 8/17/15

Strength
A. 1×15 Overhead Squats for max load
B. 1×10 Front Squats for max load
C. 1×5 Back Squats for max load
Rest as needed between sections.

Conditioning

Barbell Rodeo Event 1…
4 Rounds:
15 Toes-2-Bar
5 Front Rack Lunges (95/65)
5 Clean & Jerk (95/65)
5 Front Rack Lunges (95/65)

[Advanced: add weight each round (95/65, 135/85, 165/105, 185/125)

Additional work – Optional:
Snatch

A. 15 Snatches for time at 75%
B. 10 Snatches for time at 80%
C. 5 Snatches for time at 85%
Rest as needed between sections.

Additional Gymnastics Conditioning – Optional:
A. 50 C2B Pull ups in as few sets as possible.
B. 30 Strict Pull ups in as few sets as possible.
C. 15 Muscle ups in as few sets as possible.
Rest as needed between sections.

This Saturday’s Team WOD will be the run for the fallen at Applegate park.  CFM will be closed, but we hope to have a strong showing for a wonderful event for the greater community of Merced.

WOD 8/14/15

Conditioning
“Rankel”
AMRAP 20:
6 Deadlifts, 225/155
7 Burpee Pull Ups – bar should be about 6″ above max reach
10 KBS, 2/1.5
200 Meter Run

Optional Additional Midline Accessory Work

A. EMOMx10:
Odd: :40 Weighted Prone GHD Hold (hold a hip extension face down with a plate across your chest)
Even: :20 Weighted Supine GHD Hold (face up with a plate)
B. 5×10-15 Barbell or Ring Roll outs.

WOD 8/13/15

Strength
Overhead Squat: 10 x 1
*10 Second hold at rock bottom

Conditioning
AMRAP 15:
300 Meter Row
25 Wallballs, 20/14

Optional Additional work:


Snatch Skills

EMOMx10: 1 Full Snatch from Low Hang (below knees), climbing

Gymnastics Conditioning

5 sets of: 4 strict + 4 kipping HSPU without coming off the wall, minimal rest between sets

WOD 8/12/15

 Barbell Conditioning
“Gwen”
with a running clock…
A. at the 0:00 complete 15 Unbroken Clean and Jerks
B. at the 7:00 complete 12 Unbroken Clean and Jerks
C. at the 14:00 complete 9 Unbroken Clean and Jerks

Conditioning
EMOMx11:

Even: 10 Barbell Facing Burpees
Odd: 5 Pausing Overhead Thrusters – Start at 55% of 1RM Front Squat – Must pause for 2 full seconds at the top of every rep

 

Optional Additional Conditioning
5x300m Row, 1 min rest

WOD 8/11/15

Strength
1a) 3×3 Overhead Squats – try to work up to 100% of 1RM snatch

1b) 3 x 3 Snatch Grip Dead lifts – Use as heavy as possible without deviating from a stable position.  This could be anywhere from 80%-120% of 1RM snatch

Conditioning
1K Row
30 Overhead Squats (95/65)
30 Pull Ups
500m row
15 Overhead Squats (95/65)
15 Pull Ups

 

Optional

Gymnastics Conditioning
3 sets of 60% of best unbroken set of Muscle ups – OR - Muscle up progression drills

BBG: Clean and Jerk

Work up to a heavy set of the following complex:
2 High Hang Squat Cleans + 1 Jerk
High Hang Cleans are from a vertical torso position and the bar at mid-thigh with knees bent

 

WOD: 8/10/15

Strength
Back Squat:
1 x 10 @ 65%
1 x 10 @ 70%
1 x 10 @ 75%

 The goal here is to have a continuous tempo throughout 10 reps, but do not let tempo or speed pull you away from good positioning or alignment.

Conditioning
3 Rounds:
600m Run
15 Burpees

Optional Additional BBG – Optional

Snatch
EMOMx12: 1 Full Snatch
Mins 1-2-3 @ 75%
Mins 4-5-6 @ 80%
Mins 7-8-9 @ 85%
Min 10 @ 90%
Mins 11-12 @ 85%

Today we are starting a new programming template.  While we will continue to be doing our own CFM flavor of CrossFit, we are going to start a program that is less linear in the BBG progressions and has more variance in our strength work.  Look forward to lots more of the same great lifting we’ve always done, but with more emphasis on addressing our weaknesses.  

Also, we are re-introducing some supplemental work.  Most days we will have additional work that you may do before or after your class.  All of this work is OPTIONAL.  The additional work is for those of you who have made extra time to improve your CF skills.  The supplemental work is designed with competitive CrossFit in mind.  This means that you do not need the extra work if you just want to be fit – our regular program is going to be plenty.  

As always, the main emphasis is going to be on quality of movement (midline stability, footwork, mechanical alignment, torque, etc).  From there, you should be focused on adding intensity.   Intensity means putting more power output into your workout.  Greg Glassman, the founder of CrossFit said “Intensity is the independent variable most commonly associated with maximizing the rate of return of favorable adaptation.”  That means that
20 squats – Heavy, fast, with great technique
is going to make you more fit than
200  squats – slow, light, with bad positioning.

Get it?  We don’t want you going long and slow and taking it easy.  We want you doing YOUR best with consistent, great technique as hard and fast as you can.  Let’s have some fun and get fitter than we’ve ever been before.