WOD 4/25/17

You’ll notice today in the front of the gym some diapers on the front desk. You’ve probably already noticed that two of our friends, Melissa Bondi and Rebecca Salcedo, are pretty dang pregnant. Put those two observations together and you get a cool way to show some love. For the next couple weeks, buy some diapers and leave them at the gym. We’ll split them up between the two and hopefully these ladies won’t have to buy diapers for a long time 🙂

Also, remember this FRIDAY is our Modesto Nuts game! Meet at CFM at 6pm, carpool to Modesto, and we’ll buy tickets as close to one another as possible. Not a baseball fan? That’s dumb, but it doesn’t even matter. Come spend an evening with the folks you sweat with everyday!

WOD

Strength:
a) 3x30second med ball push up
b) 3×12 GHD
c) 1 min handstand hold/handstand walk

Conditioing:
With a partner, complete for time
2k Row
150 Wallballs
400 Double Unders
*only 1 partner may work at a time, and reps and movements may be split and apportioned as needed.

What’s wrong with your gym community?

People, right?

The lady who uses too many coupons at the grocery store. The guy at Costco who leaves his cart right in the middle of the aisle to grab a sample. The too-slow driver in the fast lane, the too-fast driver in the slow lane. The guy who cusses too much. The lady who complains about the guy who cusses too much. The dude who drives the electric car and the girl who drives the F-350. Trump supporters and Bernie supporters.

Step into a box and you’ll find any or all of the above, plus about a thousand different quirks and idiosyncrasies. People are weird, man. And you and I are both people.

So how do all these people coexist inside a confined space for an hour a day, when they clearly can’t see eye to eye on Facebook?

One common goal unites us all: to get better. We step into the box knowing that what is coming is going to be difficult, but at the end of the hour we will be stronger, faster, fitter, and healthier than when we pulled into the parking lot.

And there’s something special that happens when you share misery with someone. All the sudden the “outside the gym” you seems to fall away, and you have a common bond with the person you might not otherwise hang out with. You have to keep picking up that barbell. So do they. You have to keep rowing, so do they. You know what they’re going through, and they know what you’re going through. You’re doing it together, and somehow, that bonds you.

So, here’s the question; when you think about your gym and your community, how do you contribute to it? Do you cheer others on when you’ve finished your workout? Do you help newbies feel welcome and a part of the community? Do you invite someone to share your platform for weighlifting? Do you grab extra ab mats to distribute when it’s sit-up time?

A great gym community doesn’t happen on accident.

I, for one, LOVE the community we have at CFM. I hope you do, too, and I hope we continue to INTENTIONALLY make this place somewhere to have the best hour of your day.

*Comments, suggestions, and stories of community are welcomed in the comment section!!*

WOD 4/24/17

We’re starting this week with a Hero word, suggested by our favorite tattooed male coach who drives a Jeep.

*This one is hard.* Remember, there are ALWAYS scaling options. Do 1/2. Do it with a partner. Scale the reps, the rounds, the weight. Whatever you do, come in and work out. 🙂

“Wes”

For time:
Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24-in. box
3 cleans, 185 lb.
Then, run 800 meters with a 25-lb. plate

Post time to comments.

U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.

WOD 4/21/17

Hey there, friend. This is just a quick update to let you know we are making a little change with Saturdays. It’s been a while in the making, but we are moving from “team work out” to an open gym schedule. Each Saturday you can make up a work out you missed during the week, Do a work out with your friends, or make something completely up. Coaches will be there to help you with movements or figuring out which workout to do, but no workout will be listed on the board. The time will be from 8:30 AM to 10:30 AM, so please get there in plenty of time to finish. We hope to see even more of you on the weekends with the schedule.

Also, don’t forget, NEXT FRIDAY is our CFM Family Fun Night. You don’t *have* to sign up, but there will be a sign up sheet at the gym. We will meet at 6pm at CFM and carpool to Modesto to see the Modesto Nuts game! Should be a blast!

Strength:
Snatch 8×1, Hang Power + Hang Full

Conditioning:
6 Rounds for time –
6 Burpee Box Jump Over (24/20)
12Dumbbell/Kb Snatch (athlete chooses weight)

WOD 4/19/17

5k is TOMORROW. And CFM Kids park WOD at Moraga! (off Yosemite Ave) Don’t miss it!! Do NOT show up to CFM tomorrow!

12 Min Mobility Work

8 minute warm up of:
Run 250m
Row 200m

Conditioning:
2 Rounds of “DT” (12 Dead lifts *155/105, 9 Hang Cleans, 6 Shoulder to OH)
5 Rounds of “Cindy”(5 Pull Ups, 10 Push Ups, 15 Air Squats)
1 Round of “DT”

*15 min HARD cap*

WOD 4/18/17

Don’t forget our 5k is coming up this Thursday! Bear Creek and McKee is the starting point!

Also, today our CFM kids will ALL be meeting at 9am today. Don’t miss it!

Strength:
20 minutes to Work to a 1RM Clean (power or full)

Conditioning:
Rx = 750m Row, 75 Kb Swings, 75 Wall Balls
Advanced = 1000m Row, 100 Kb swings, 100 Wall Balls
Scaled = 500m Row, 50 Kb Swings, 50 Wall Balls

WOD 4/17/17 and LOTS of stuff to look forward to!!

Hope you had a fantastic Easter, everyone! Let’s work off those peanut butter eggs this week 🙂 We have a lot of info to pass on to you, so, in no particular order of importance:

1) THIS Thursday is our Spring 5k! Meet at the corner of Bear Creek and McKee at your regularly scheduled start time. Coaches will be there with timers!

2) CFM KIDS is on holiday schedule this week. Tuesday will be ALL ages at 9am at CFM, and Thursday will be all ages at 9am *at Moraga Park* for a park WOD. Coach Becky will be there early, so if you’d like to do your 5k at 9am, just drop off the kids at 8:45 and trust they will be in great hands!

3) Friday, April 28, we are planning a CFM Family Fun Night!! We will be meeting at CFM at 6pm, then heading to Modesto to watch the Nuts play the Visalia Rawhide in some awesome minor league baseball. You can find out more information about the Nuts HERE, or even buy tickets for that night. But our plan is to drive up together and buy tickets, sit as close as we can and have a great time. Hope you plan on going with us! We’ll remind you more than a few times between now and then:)

WOD
Strength/Practice:
EMOM 10
2 Split Jerks
*our MAIN goal here is to get better at technique today; if you go too light, you’ll miss the stimulus of moving the weight well. If you go too heavy, you won’t be able to focus on technique. Let’s find a healthy balance today.

Conditioning:
16 Minutes: 1 Minute Intervals, 45 sec on, 15 sec off
4 Rounds of –
Shoulder Touches
Double Unders
V-Ups
Jumping Lunges

WOD 4/14/17

Spring 5k coming! Thursday, April 20th. Do NOT come to CFM that day!! Meet at the corner of Bear Creek and McKee at your regularly scheduled class time!

*ALSO*, our kids classes will be on a holiday schedule next week. Tuesday the 18th, ALL ages will meet at 9am at CFM. On Thursday the 20th, Coach Becky is planning an awesome “park WOD”. The plan is to meet at Maraga Park (off Yosemite Ave) from 9-10am. If you’re planning on running the 5k that day, you may drop your kids off at 8:45am – Becky will be there! Just be sure to get back to the park to pick them up by 10am!

With a Partner:

Accumulate as many reps as possible of the following movements in 3 minutes. Rest as needed between movements.

Power Cleans (155/105)
Row for Calories
Front Rack Lunges (in place, R+L=2)
Shuttle Run
Wall Balls (20/14)

Cash Out (if time remains)
*Not for time
800m Run

WOD 4/13/17

Heads Up! Our Spring 5k is coming up on Thursday, April 2oth! DO NOT come to CFM that day, but meet at the corner of Bear Creek and McKee at your regular class time!

*ALSO*, our kids classes will be on a holiday schedule next week. Tuesday the 18th, ALL ages will meet at 9am at CFM. On Thursday the 20th, Coach Becky is planning an awesome “park WOD”. The plan is to meet at Maraga Park (off Yosemite Ave) from 9-10am. If you’re planning on running the 5k that day, you may drop your kids off at 8:45am – Becky will be there! Just be sure to get back to the park to pick them up by 10am!

Front Squat
6×3, Climbing

“Murph Prep”

8 rounds of
5 Pull Ups
10 Push Ups
15 Air Squats
*run 400m to start and finish the workout

WOD 4/12/17

Heads up! Our Spring 5k is coming up on Thursday, April 20th. We will meet at the corner of McKee and Bear Creek. Don’t come to CFM that day!!

*ALSO*, our kids classes will be on a holiday schedule next week. Tuesday the 18th, ALL ages will meet at 9am at CFM. On Thursday the 20th, Coach Becky is planning an awesome “park WOD”. The plan is to meet at Maraga Park (off Yosemite Ave) from 9-10am. If you’re planning on running the 5k that day, you may drop your kids off at 8:45am – Becky will be there! Just be sure to get back to the park to pick them up by 10am!

Strength:
A) Bench Press 5×5
B) Upright Handle Row 5×10

Conditioning:
1k Row, then
3 Rounds of
10 Box Jump (30/24)
10 HSPU

Cash out (if there is time remaining)
*not for time
800m Run

WOD 4/11/17

Heads up! Our Spring 5k is coming up on Thursday, April 20th. We will meet at the corner of McKee and Bear Creek. Don’t come to CFM that day!!

Strength
EMOM 7
3 Hang Power Cleans, Climbing (end at a higher weight than last week!)

Conditioning
AMRAP 12
3 Full Snatch (135/95)
30 Double Unders
3 Muscle Ups

*this is a high skill workout. Some of our members may not be able to do ANY of these movements; that doesn’t mean we don’t program it, only that we have to scale appropriately! Part of any CrossFit program is getting better at a skill. Challenge yourself to do something a little harder than you normally do. There are INFINITE scaling and modifying variations!

Maybe you can’t full snatch 135/95, but you can power snatch it, then OH squat it. Do that.
Maybe you can’t do 30 double unders in a round, but you can do 10 and finish with singles. Do that.
Maybe you don’t have ANY muscle ups, but you can do some chest to bars and box dips. Do that.

The goal is ALWAYS to get fitter, and this includes increasing range of motion and developing skills that translate into harder movements. Let’s get better today!

WOD 4/10/17

Heads up! Our Spring 5k is coming up on Thursday, April 20th. We will meet at the corner of McKee and Bear Creek. Don’t come to CFM that day!!

Happy Monday, let’s have a great week!

Strength:
5 sets of
1 Strict Press + 5 Push Press, Climbing

Conditioning:
4 Rounds of
12 Thrusters (95/65)
6 Lateral Burpees
250m Run
*1 Min Rest between rounds

WOD 4/6/17

Strength –
5×4 Front Squats, Heavier than Last week

Conditioning –
3 Rounds for Time, with 3 Burpees On the minute every minute
12 Box Jumps (24/20)
9 Ring Dips
6 C2B Pull Ups

WOD 4/5/17

Skills Challenge:
1 Min Max for the following movements:
Double Unders
Back Squats (135/95)
50ft shuttle run
Toes to Bar
Shoulder to Overhead (95/65)

*we will rest between each movement. The goal is to get as many reps of that 1 movement in 1 minute as possible, recover, then move on to the next minute/movement.

Conditioning:
Death by Push Up + Push Up Emom
*example –
min 1: 1 Push up, followed by 1 sit up
min 2: 2 Push ups, followed by 2 sit ups
+1 each minute
…continued until you cannot complete the prescribed reps in the minute

WOD 4/4/17

Tuesday
Strength:
EMOM 6
4 Hang Power Cleans, heavier than last week

Conditioning:
With a Partner
8 Rounds for Time
12 Kb Swings (53/35)
12 Wall Balls (20/14)
12 Cal Row
*Each partner completes 1 full round before switching!
**Rx+ option = 10 Rounds + heavy (70/53) Kb

WOD 4/3/17

We should go ahead and make this official: yes, team “Demaris and Alexa” won the open. Each member who participated on the team receives a newly minted CrossFit Merced Shaker Bottle. Congrats girls and guys, you earned it!

Team “Holly and Matt” put in a valiant effort and finished 2nd. Each member who participated gets a high five from the coach of their choice. 🙂

WOD
Strength:
Overhead Squats
5-4-3-2-1, Climbing

Conditioning:
3 Rounds for Time
15 Pull Ups
9 Dead Lifts (225/155)
400m Run
*rest exactly 1 minute between each round

WOD 3/31/17

Strength:
a) 3×12 Weighted Hip Extentions
b) 3×12 Land Mine Shoulder Press
c) 3×12 Single Leg KB Deadlift
d) 3×12 Weighted Push Ups

Conditioning:
Athlete’s choice –
For Time:
100Kb Snatches (53/35 – you do NOT have to alternate arms with every reps, nor go all the way to the ground. Snatches may be done from the hip – similar to swings)

OR

100 Cal Row

(or you can stay after class and do both!)

WOD 3/30/17

Strength –
Front Squats
5×5, Climbing

Conditioning –
4 Rounds of:
3 Min Work, 1 Min Rest
10 Handstand Push Ups
50ft Walking Lunge
50 Double Unders
*the idea is to SPRINT each interval, knowing you have 1 min rest coming soon! Pick up each new round exactly where you left off from the previous.