WOD 5/30/16 Memorial Day

Murph.

With a weight vest, for time:

Run 1 mile
100 pull ups

200 push ups

300 squats

Run 1 mile

*this is a HARD hero WOD. Please do not be intimidated by it, as there are many scaled options; don’t use a vest, do 1/2 the reps, do it with a friend, DO WHAT YOU CAN. Gym will be open at 8, and we will close at 11am. Let’s remember what Memorial Day is all about.

Team Wod 5/28/16 and a Memorial Day reminder

5/28/16
8:30 Olympic Lifting
10:00 Team Wod

*Heads up! Monday is Memorial Day, and here at CFM we will be celebrating by doing a workout called “Murph”. Here’s the back story:

Murph – The Man

A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with hundreds of enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need of help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open ground, to use his satellite phone, exposing himself to enemy fire. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three teammates were mortally wounded. His fourth team member, severely injured himself, managed to escape and was rescued 4 days later. He went on to tell the story in a book and movie titled “The Lone Survivor”.

For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy was posthumously rewarded the Medal of Honor, the first service member to receive the medal for service in Afghanistan, and the first Navy recipient of the medal since Vietnam.

The Workout:

For Time, with a weight vest
1 mile run
100 Pull Ups
200 Push Ups
300 Air Squats
1 mile run

DO NOT BE DISCOURAGED if you can’t do the entire workout (Not many can). Anyone can do their own version of “Murph” including scaling the run, reps, movements, or even partitioning the workout as a team. The idea is to challenge yourself and do a little more and go a little faster each year.

WOD 5/27/16 and a word on Memorial Day

Heads Up! This coming Monday is Memorial Day. We will be on a short schedule at CFM; doors open at 8am and close at 11am. And, as always, we will be doing Murph. Yes, there will be scaling and partner options, so come in and get busy!

WOD 5/27/16

Bench Press
4×3, Climbing
then no more than 2 attempts at a 1RM

With a Partner:
4 Rounds for time
200m Med Ball Run
30 Wall Balls
20 Power Cleans (145/95)
10 Burpee Over Bar
*Partners must run together. All other work may be apportioned as necessary.

WOD 5/26/16 and Summer Specials

Ok, homies, if you love CFM, spread the word. Here’s what we are doing to celebrate our move…

First, for anyone who has NEVER done CrossFit, we are offering a 3 month membership (June, July, and August) for $299. This INCLUDES all 4 Foundations courses. Pretty dang good deal, right?

Second, for anyone who HAS done CrossFit, either in the past at CFM (inactive accounts only…sorry current members!) or at any other CrossFit, we are offering 3 months for $199. INCREDIBLY dang good deal, right?

STRENGTH:
1A) Deadlift 4×3, 75% of 1rm, ACROSS (use the same weight for every set)
1B) Strict Pull Ups 3×10 (or 5 negatives)

CONDITIONING:
25 Calorie row BUY IN, then…
3 rounds for time –
15 Push Press (75/55)
12 Toes To Bar
9 Power Snatch

WOD 5/25/16

To those of you who ran the 5k, well done 🙂

STRENGTH:
Back Squats, lots of em
1×5 @ 60%
1×5 @ 70%
1×3 @ 80%
1×2 @ 85%
1 @ 90%

CONDITIONING:
12 Min AMRAP-
20 Double Unders
20 Push Ups
20 Kb Swings (53/35)
20 Air Squats
20 Ab Mat Sit Ups
*total reps = score

WOD 5/23/16 and some NEWS

First, don’t forget TUESDAY is our 5k. We WILL NOT meet at CFM, but instead at the corner of Bear Creek and McKee. The ONLY exception is our CFM Kids class, which will meet INSIDE CFM! 🙂

Second, we will be throwing out a summer special soon, so if you know anyone interested in joining CFM for the summer, go ahead and give them a head’s up!

Third, and this is a BIG one…

WE ARE MOVING.

Yep, you read that correctly. If everything goes according to plan, we will be in our new location at 900 Loughborough Ave (Between Target and the Merced Mall Car Wash – the old Lane Furniture building) within a month. We can’t even explain how exciting this is for us, and how great this space is going to be for CFM. If anyone would like to come take a look at the new place, Matt will be there from about 2:30pm to 6pm on Tuesday afternoon doing some demo work. Feel free to come over after (or before) the 5k and see what’s happening, maybe even swing a sledge hammer! We’ll be giving you updates as they come.

WOD 5/23/16

STRENGTH:
1) 4×3 Clean Pulls
2) 3×2 High Hang Full Clean

CONDITIONING:
3 Rounds for time
20 Plate Ground to Overhead (45/25)
10 Burpee onto Plate
5 Hand Stand Push Ups
1 Muscle Up (Sub 3 Pull ups + 3 Dips)

WOD 5/20/16

Don’t for get to mark your calendar for Tuesday, May 24. We will be running our spring 5k that day, so DON’T come to the gym, but instead meet us at the corner of McKee and Bear Creek!

today, WOD with a PARTNER!

WARM UP: 800m Run

WOD
In teams of 2,
5 rounds for time –

400m Run
22 Burpees
11 Front Squats (155/105)

HAPPY FRIDAY!

WOD 5/19/15

This is just a heads up… we are planning our annual Spring 5k for TUESDAY, May 24th. Set your calendars and DO NOT show up to CFM that day. Meet us at the corner of Bear Creek and McKee 🙂

WOD
20 Minute AMRAP

Option A Option B
50 Wall Balls 25 Wall Balls
50 Double Unders 25 Double Unders/Singles
40 Toes to Bar 20 Knees to Elbows/Sit Ups
40 Box Jumps (24/20) 20 Box Jumps (24/20)
30 C2B Pull Ups 15 Pull Ups/Ring Rows
30 Burpees 15 Burpees
20 Cleans (135/85) 10 Cleans (95/65)
20 Jerks (135/85) 10 Jerks (95/65)
10 Snatch (135/85) 5 Snatch (95/65)
10 Muscle Ups 5 Ring/Box Dips

*While Option B is scaled, it is STILL a 20 minute AMRAP. If you finish it before the time expires, start over 🙂

WOD 5/17/16

STRENGTH:
Work to a HEAVY 2 Power Cleans + 1 Push Press

CONDITIONING:
Baseline – Day 1 Foundations
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

*Today you will be getting a chance to judge each other! We are looking for PERFECT reps – air squats below parallel and hips open at the top. Sit ups past 90 degrees. Push ups with chest touching the ground and full extension at the top. Let’s keep each other accountable to doing GREAT reps! #holdthestandard.

This week we will be getting back to some more “traditional” CrossFit programming; and by traditional we mean constantly varied. Do not expect to see today’s workout again for a while.  
Our linear progression cycles served their purpose, and in our opinion certainly made you more fit. You got better and faster at moving yourselves and external objects quickly! 

What you will see in the upcoming weeks are some benchmark WODs (like today’s), some 1RM days, some chippers, some sprints… You know, CrossFit stuff 🙂

3/16/16

Warm up:

After group stretch, 5 min double under practice

Then…

TABATA: 

Air Squats and Push Ups

WOD:

“Helen”

3 Rounds For Time

400m Run

21 KB Swings

12 Pull Ups

WOD 5/13/16

STRENGTH:
1a) Bench Press 10-8-6-4-2 (heavier than last week)
1b) Bent Over Row 4×6 (heavier than last week)
1c) 30 Seconds Grasshoppers

CONDITIONING:
2 Rounds for Time –
10 Deadlifts (115/75)
10 Hang Power Cleans
10 Shoulder to Overhead (Jerk or Press may be used)
10 Squat Clean Thrusters

WOD 5/12/16

STRENGTH:
3 Warm up Sets, then
1a) 4×3 Back Squats *You are working to a 3RM attempt!
1b) 4×8 STRICT Pull Ups (or 4×5 Negatives)

2a) 3×15 Weighted Hip Extensions
2b) 3×1Min Second Weighted Plank Hold

CONDITIONING:
3 Rounds For Time –
10 Power Snatch (75/55)
10 OHS
5 Burpees
5 Chest-to-Bar Pull Ups

WOD 5/11/16

STRENGTH:
1) Emom 8 – 2 Full Snatch
2) Emom 8 – 1 Clean and Jerk
Start light(ish)… Build toward attempting a 1RM on your 7th or 8th lift of each set!

CONDITIONING:
2 Rounds for Time:
200m Run
25 Box Jumps (24/20)
25 Kb Swings (53/35)

WOD 5/10/16

STRENGTH:
1) Alternating Tabata – Sit Ups and Push Ups (8 Rounds)
*Pick a number 1 rep higher than last week – try to keep that total through out the tabata.

2a) 3×8 Single Leg KB Deadlift
2b) 15 Unbroken Wallballs, As Heavy as Possible, AS FAST AS POSSIBLE

CONDITIONING:
6 MIN AMRAP
35 Double Unders
10 Pull Ups
5 Toes 2 Bar

(total reps = score)

COOL DOWN:
Turkish Get-Ups

WOD 5/9/16

This is the 3rd and final week of this linear cycle. Again, we will be doing essentially the same workouts with added reps or weight. If you’ve pushed hard the last 2 weeks you know this week will be difficult. However, *if you’ve pushed hard the last 2 weeks*, we can virtually guarantee you’ve gotten better at double unders, pull ups, front squats, handstand push ups, running hard, rowing fast, push ups, clean and jerks… Yes, you get it. Everything we’ve programmed has been intended to make you stronger and faster – better at CrossFit.

The next 2 weeks (after this week) will be a little more more varied. We will do some max lifts, we will do some benchmarks, and we will prove to ourselves that we are better from the work we have been doing.

Let’s get it.

STRENGTH:
1a) 3×20 shoulder touches
1b) 3×2 pause (2 seconds) front squats, HEAVIER THAN LAST WEEK
1c) 3x1min superman hold

CONDITIONING:
400m Run
10 HSPU
20 Burpees
30 Cal row
400m Run

WOD 5/6/16

STRENGTH:
1a) Bench Press 10-8-6-4-2 (heavier than last week)
1b) Bent Over Row 4×6 (heavier than last week)
1c) 30 Seconds Grasshoppers

CONDITIONING:
2 Rounds for Time –
10 Squat Clean Thrusters
10 Shoulder to Overhead (Jerk or Press may be used)
10 Hang Power Cleans
10 Deadlifts (95/65)

WOD 5/5/16

Happy Cinco de Mayo!

STRENGTH:
3 Warm up Sets, then
1a) 4×3 Back Squats (Work to a heavier final set than last week!)
1b) 4×8 STRICT Pull Ups (or 4×5 Negatives)

2a) 3×15 Weighted Hip Extensions
2b) 3×1Min Second Weighted Plank Hold

CONDITIONING:
5 Rounds For Time –
10 Power Snatch (75/55)
5 Burpee Pull Ups (bar 6″ above reach)
*yes, this is the EXACT same workout from last Thursday. Get faster.