12/18/14

Strength
A) 3 X 1 Minute Plank
B) 3 X 30 Seconds Wall Sit w/ Med Ball Overhead
C) 3 X 20 Land Mine Twists

Conditioning
1k Row
200m Farmer Carry (70/53 per hand)
50 or 100 Burpees
*There is a soft cap at 12 Minutes.  If you have completed 50 burpees by the 12 minute mark, then do 100.  If you have not completed 50 by the 12 minute mark, then stop when you get to 50.  [Advanced: 6" target for burpees]

WOD: 12/17/14

BBG
15 Minutes to work to a max for the day of:
1 Power Clean + 1 Hang Squat Clean

Conditioning

Alternating Tabata for 8 Rounds
A)  Handstand Hold
B)  Mountain Climbers
C)  Thrusters (45/35)

5:30AM
Regan G. 65
Melanie C. 105
Billy A. 205
Jeremy F. 205
Cuttone 185
Curt G. 155
Eric C. 135
Mauricio 180
Alex A. 180
Wendell 95
James B. 95
Luis L. 215
Keith A. 185
Paul J.
Amy S. 95
Sam C. 105
Brian F. 155
Kelly D. 75
Dan V. 145
Javier V. 145
Josh S.
Day 4
Jason C. 4(44/35/RR)
6:30AM
Kristi V.
Noel M.
Caitlyn M.
Leslie
Susan H.
Jason M.
Chris H.
8:00AM
Jeff C. 165
Luciana J. 115
Morgan M. 365
Eddie C. 185
Carlos Z. 185
Phil M. 95
Demaris
Harley
Lou S. 195
9:00AM
Julie C. 125
Desiree Z.
Chad
Sid A.
Danalynn – Birthday!
3:30PM
Alexa L.
Lauren C.
Amber
Rocco
Merci C.
Sarah A.
Sue S.
Jen Dj
Alyssa M.
4:30PM
Cameron
Chris C.
Lou
Ron E.
Case V.
John S.
Issac S.
Missy
Charissa
Liv E.
5:30PM
Vanessa L.
Nita
Bea Z.
Amanda
Erin F.
Nadine
6:30PM
Yessenia
Edgar
Sam
Belinda
John
Michelle
Johnny

WOD: 12/15/14

BBG
15 Minutes to work on a 2RM Power Clean & Jerk

Conditioning
“Grace”
30 Clean & Jerks for time (135/85)

Compare to 8/22/14.

Day 3
Jason C. 13:47(65)
5:30AM
Luis L. 3:57(115)
Regan G. 4:51(55)
Tammy VZ. 3:08(Jerks only/35)
Melanie C. 5:20Rx
Wendell 3:20(55)
Jeremey F. 2:56Rx
Javier V.
Beatrice 3:51(65)
Brian F. 2:48Rx
Dan V. 4:55(95)
Eric C. 5:25(95)
Steve B. 5:12(95)
Alex A. 4:35(115)
Todd G. 5:54(105)
Richie M. 4:28(125)
6:30AM
Jennifer E.
Valerie E.
Kristi V.
Logan B.
Caitlyn M.
Susan H.
Jason M.
Tami L.
Leslie M.
Ana B.
8:00AM
Jon L. 2:09Rx
Dina S. 5:39Rx
Lou S. 3:18Rx
Eddie C. 4:27Rx
Harley H.
Matt D.
9:00AM
Sid A. Modified
Julie C. Modified
Chad E. 2:30Rx
Jen Dj. 4:38Rx
Nicole S. 3:20(75)
Beka B. 4:43(75)
3:30PM
Sugar Sue 5:49Rx
Alyssa 6:34Rx
Amber 6:45Rx
Christine M. Modified
Sarah A. 4:15Rx
4:30PM
Holly A. 2:46Rx
Isaac S. 5:26(75)
John S. 4:17Rx
Missy F. 4:45(65)
Cuttone 2:13Rx
Tara J. 4:10Rx
Case V. 3:43Rx
Cameron B. 3:27
Charissa B.
Liv. E. 5:22(75/65)
Vanessa L. 2:41Rx
Sean 4:00(95)
Juan F. 2:38Rx
5:30PM
Faust 4:38Rx
Erin F. 2:53Rx
Jay 3:38Rx
Nita 6:12(55)
Goodwin 3:29(115)
Lou
Nadine 3:49Rx
Mauricio 5:15(85)
6:30PM
Merci 4:09(75)
Rocco 3:14(35)
Mer H. 3:19Rx
Andrea 5:40
Rheanne 8:10
Sam 4:45Rx
Belinda 4:36(75)
Yessenia 4:49Rx
Edgar 3:50(115)

WOD: 12/12/14

BBG
20 minutes to establish a 1RM Snatch OR Clean & Jerk

Conditioning

5 rounds…

In 3 Minutes, Complete:
2 Rounds of “Cindy”, then
As many KB Swings as possible in the remaining time.
*Rest 2 Minutes between rounds.  Post total KB Swings from all 5 rounds.  [Advanced: Sub 3 muscle Ups for pullups]

WOD: 12/11/14

Strength

1b) 7X2 Bench Press – No tempo.  Work to a 2RM

Conditioning

Fight Gone Bad Style:

3 Rounds, 1:00 at each movement

Hang Clean (full) 95/65#
Wall Walk (or HS Walk)
Burpee Box Jump
Push Press 95/65#
Pull-ups
Rest

James B. 185
Kelly D. 105
Sam C. 75
Josa S 185
Keith 205
Lili 95
Dan V. 175
Javier V. 175
Amy S. 105
Jeremy F. 205
Mike B. 175
Todd G. 145
Mauricio 195
Eric C. 145
Melanie C. 105
Steve B. 185
Richie M. 185
Tony G. 215
Harley H. 275
8:00AM
Luciana J.
Shawn S. 225
Carlos Z. 205
Yoshimi 195
9:00AM
Krista V. 75
Danalynn R. 120
Billy A. 185
Andrew A. 175
Julie C. 120
Nicole 85
Desiree Z. 85
Janelle S. 75
3:30PM
John S. Birthday!
Sarah A. 100
Brian 245
Eddie 225
Cuttone 205
Lauren
Sue 90
Chad 245
Amber 80
Maya 65
Alyssa 85
Nick R. 1000
4:30PM
Case 205
Vanessa 100
Holly 100
Dina 90
Ron 185
Justus 
Liv 80
Missy 90
5:30PM
G-Honey 205
Alicia 85
Paul J. 205
Erin F. 100
Regan 65
Raquel 95
Nadine 105
6:30PM
Yessenia 85
Sam G. 245
Merci C. 70
Dodie F. 75
Lou S. 365
Jesse F. 255
Edgar G. 335(1)
Belinda G. 85

WOD: 12/10/14

BBG
1) 10 Minutes: Jerk Balance – work to a heavy single
2) 10 Minutes: Snatch Balance – work to a heavy single

Conditioning

For time:
15 Ground to Overhead  (95/65)
50 Single Unders
15 Toes-2-Bar/V-Ups
12 Ground to Overhead (95/65)
50 Single Unders
12 Toes-2-Bar/V-Ups
9 Ground to Overhead 1(95/65)
50 Single Unders
9 Toes-2-Bar/V-Ups
[Ground to Overhead may be Power Snatch or Power Clean & Jerk; Advanced: 115/75]

WOD: 12/9/14

Strength
Back Squat: 20 Minutes to work to a 2RM

Conditioning
1) 2:00 Max Double-Unders,
*Then, 1 minute rest
2) 8:00 AMRAP of:
4 Strict Pullups
12 (alternating) Front Rack BB Step-ups 20″ @ (95/65)
12 Push Press (95/65)
*Then, 1 minute rest
3) 1:00 Max Double-Unders

Baseline

Jeff H. 9:45(rr)

Day 3:

Issac 7:19(75/box/24)

5:30AM
Patrick 206/ 3+
Lou S. 345 39-3+4 step up
Beatrice Z. 155 3(rr/kb)
Sam C. 115/12 – 4+3 pull
Brian F. 225/ 48 4+4 pull
Reagan 85 2+6pp
Cuttone 300/170 3+4pull
Amy S. 135/22 4+2pull
Mauricio 180/2
Curt G. 34-4
Paul J. 195/32-4
Erin F. 175/212 3+4pull
Dan V. 185/30 4+pull
Wendell H. 175 23 3+8pp
Todd G. 225/ 30 4+4pull
Tony G. 395/34 2+7 step
Javier V. 155 20 3+2 step
Eric C. 185 16 3+3 step
8:00AM
Luciana 145/ 86 3+1 pull(55)
Sean 235
Carlos 325/26 2+4suRx
Dina 145/127 3+6pp(55)
Charissa 120 3 rds(35)
Matt D. 355/205 3+1suRx
Harley 315/235 4+4 pull Rx
9:00AM
Danalynn R. box/415(s) 4 rds subs
Julie C. 165/315 singles
Keith 305/61 – 4rds Rx
Krista V. 175/106 2+7 su(55/r)
Morgan M. 275/151 3+4 pull Rx
Nicole S. Birthday!
Jen Dj 135/ 165 3+4RR(ss)
Andrew A. 255/57 2+6SU Rx
3:30PM
Sue 125/127 318pp*
Sarah 185/75 2+9s
Josh 210/* 2+12S
Jeremey 255/225 4+4pu
Yoshimi 205/67 2+1su
Maya Birthday!
Beka 145/66 4+4su*
Alyssa 135/ one million 3+3pu
Jim B.
Josh S. 185/77 3Rx
Nick R. 345/23 3+2 pu
Juan 315/31 3+4su
Tara dl 190/ 191 2+10su*
4:30pm
Case 325/15 4+4pu
John 215/161 3*
Ron 205/215 3+8 su*
Nita 85/
Missy 115/185 3+3su*
Holly 175/157 3+2su
Lauren 185/218 3+7SU
Liv 90/22 3+3pu
5:30PM
Jason J. 205/ 155 2+step
Raquel 46 Cal/ 4+1 pull
Veronica 155/179 2+3 pull
Nadine 145/110 3+2pull(mod)
Vanessa L.
Phil M. 165/1+7push(75)
Chris G. 205/146 4+1pull (75)
Justus P. 243 – 3rds Rx
6:30PM
Yesenia 155/111 2+3pull Rx
Merci 120/125 2+5 push (60)
Edgar 35/ 2 rds Rx
Andrea 130/33 2+2 step (55/g/kb-26)
Savi 265/45 3 rds Rx
Belinda 130/75 2+3 step ups Rx
Janelle 110 /51 2+9 step(45)

WOD: 12/8/14

BBG

15 Minutes to wok to a heavy Power Clean (from floor) – work to a max single for the day.

Conditioning
Alternating EMOM for 20:00-
Even: 10 Burpees
Odd: 10 Wall Balls 20/14#

Additional BBG – Optional
1) 5X1 Clean from blocks (just above knee) + Jerk – work to a max single for the day (no
more than 5 attempts), rest as needed
2) 1XME UB Snatches (full squat – from the floor) @ 80% (of max Snatch) – rest 90 sec.
Additional Strength – Optional
1a) 4X3 Front Squats – work to a 3rm, rest 2:00
1b) 4X5 Tempo (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) + ME UB Kipping (or strict w/ no tempo) Ring Dips – rest 2:00

WOD: 12/5/14

“Tommy Mac”

Sergeant Thomas R. MacPherson

Killed in action on October 12, 2012

Sgt. Thomas R. MacPherson, 26, was killed by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an a ssault against an enemy position when he was mortally wounded by smallarms fire.

MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

WOD:
2 Rounds with 115/75 (Modified Version in parentheses)
12 Power Snatch (Deadlifts)
12 Burpees
12 Push Press (Shoulder to Overhead)
12 Burpees
12 Hang Squat Cleans (Hang Power Cleans)
12 Burpees
12 Thrusters (Front Squats)
12 Burpees
12 Overhead Squats (Back Squats)
12 Burpees

*25 Minute Hard Cap.

WOD: 12/4/14

Strength
1a) 7X2 Tempo Bench Press (3 count descent, 3 count pause at bottom, explode back up)
1b) 6X ME L-Sit on Rings or parallettes

Conditioning
2k Row for time

Compare to 2/17/14

Addtional BBG - Optional
1) Power Snatch: 5X1 – work to a max single for the day, rest as needed
2) Power Clean & Push Jerk: 5X1 – work to a max single for the day, rest as needed
Additional Accessory/Skill - Optional
1a) 5X2 Three Stop Snatch Pulls
1b) 5X5 Strict Pull-ups + ME UB C2B Pull-ups (stay on bar after completing Strict PU) – rest 60 sec.

Chad E. 7:08.2 (7:29)
Todd G. 8:50.6
Mauricio 8:54.0
Regan G. 9:23.8
Steve B. 8:18.1
Kelly D. 11:44
Sam C. 9:30.9
Wendell H. 8:52.8(9:00)
Brian F. 6:53.9
Vanessa L. 8:33.3
Eric C. 8:12.6
Josh S. 7:27.4(8:01)
James B. 7:41
Dan V. 8:15.6
Richie M. 7:27.9
Javier V. 7:42.8
Harley H. 6:56.4(7:07)

Day 4
Robert 5 rounds (25/sit ups/rr)

8:00AM
Luciana 8:10.1
9:00AM
Danalynn R. 8:25.5
Josh M. 7:50.7
Andrew A. 8:00
Julie C. 8:13.8(8:17)
Nicole S. 9:06.2
Morgan M. 7:46.3(7:47)
Bri A. 10:13.5
Billy A. 7:13.3 (7:15)
3:30PM
Ron E. 7:55.2(7:59)
Cuttone 6:59.6
Eddie C. 7:32.1
Alyssa M. 9:31
Maya D. 10:36
Jen Dj. 8:51.3
Sue S. 8:43
Tara J. 8:46.1
Gonzales 7:44.1
4:30PM
Holly A. 8:56.9(8:38)
Missy F. 9:59
Eduardo 9:24.8
Charrisa B. 9:15.7
Case V. 7:22.9
Liv. E. 9:34.2(10:37)
Merideth H. 8:05
Cameron B.
5:30PM
Johnny L. 8:10
Paul J. 8:11.7
Alicia G. 9:42
Goodwin 7:46.5
Curt G. 8:14.3
Anita L. 10:10.5(11:47)
Faust G. 7:24.1 (7:15)
6:30PM
Andrea A. 8:34.9
Evan 8:13
Janelle S. 9:32.6
Edgar G. 8:02
Yessenia A. 9:24.3

WOD: 12/3/14

Strength

5X2 Tempo Deadlift – fast pull up, 5 counts on the way down, TNG between reps.

Conditioning
1) 1 Minute Handstand hold
then, without resting
2) 2 Minutes ME Burpee Box Jumps 24/20″
Then, without rest
2) 8 Minute AMRAP of:
30 Split Jumps (each jump = 1 rep)
20 KB Swing 24/16kg
10 V-Ups

 

 

5:30AM
Justus P. 3+10 kb/18
Harley 4+15 SP
Cuttone 3+20SJ
Javier 3+30 SP/18
Dan 4/15
Vanessa
Todd G. 4/ 15
Wendell 4+9kbs/18
Amy S. 5+5kb/21
Sam C. 4+5kb/20
Tammy VZ 3+10 KB/13
Regan G. 3/15
Erin F. 4+30sj/24
Steve B. 3+5SJ/10
James B. 3+7 vups/16
Muaricio 2/20
Eric C. 3+6kb/12
6:30AM
Charissa B. 4/20
Valarie 4/20
Jen 5/26
Susan 3/400
Logan 4/24
Jason 3+20kb/19
Mel 5/20
Chris 3+10KB/10
Day 4
Briana 5+4 RR (25/18/rr)
8:00AM
Keith A. 5+4 kbs/25
Luciana 4/17
Eddie C. 5+30sj/24
Baby Carlos 3+10kb/19

9:00AM
Andrew A. 16/2+14KB
Sid A. 20/4+10kb
Danalynn Modified
Jen Dj 3+30Sj
Julie C. 22/4+7 vups
Serena 4
Morgan 4+8KB?
J. Trost

3:30PM
Merci C. 3+3v
Justus P.
Alexa L.
Amber S. 4+1 sj
Rocco C. 4+10kbs
Rebekah G. 3+20kbs
Sarah A.
4:30PM
Eduardo 3+20kb/10
Merideth 4+7 v-ups
Krista V. 4+20kb/20
Cameron B. 6+7sj/ 22
Dina S. 5+15sj/21
Rheanne L. 3+20kbs/15
Goodwin 4+3kb/25
Corey 4+18/15
April G. 4+30sj/21
Holly A. 4+6KB/25
Amanda B.
Billy A. 4+20sj/22
5:30PM
Nadine K. 4+4kbs/24
Brian F. 5/20
Curtis 4+4kbs/15
Alicia G. 4+7kbs/14
Paul J. 4+10kbs/12
Raquel R. 4+21 squats/ 21
Beatrice Z. 3/9
6:30PM
3+6 vups/15
Jesse 4+9kbs/10
Yesenia 4+6sj/14
Edgar 4+30sj/15
Sergei Birthday
Michelle – Birthday

WOD: 12/2/14

Strength

7X2 Paused Back Squats (3 count pause at absolute rock-bottom depth) – heaviest possible, rest 60 sec.

Conditioning

15 Minute “Cindy”

5 Pull-ups
10 HR Push-ups
15 Air Squats

Additional BBG - Optional
1) 5X1 High Pull (from floor) + Hang Snatch (power position) – work to a max complex for the session (no more than 5 heavy attempts), rest as needed
2) 5X1 Hang Clean (power position) + Front Squat + Jerk – work to a max complex for the session (no more than 5 heavy attempts), rest as needed
Additional BB Cycling - Optional
3XME UB Cleans (full squat – from the floor) @ 80% (of max Clean) – rest 2:00
Additional Strength - Optional
5X2 Push Press + Hold (3 count lockout hold overhead) – heaviest possible, rest 90 sec.

We are disappointed to announce that the Haiti Decathlon on Saturday is going to be postponed until late January.  Due to the Christmas Parade on Main St on Saturday, we will not be able to handle the logistics of parking and traffic for the event.  On the bright side, we’ll be able to add more athletes and sponsors to the event next month.  All athletes who have registered will be given the option of maintaining their registration spot, or a full refund.  Stay tuned for details of the Haiti Decathlon reboot in January.  We are excited to continue to host quality events at CrossFit Merced!

WOD: 12/1/14

BBG
15 Minutes to practice:
1 Behind the neck split Jerk, then 1 Hang clean (full squat)

Conditioning
3 rounds of:
Row 200m (all out)
30 Seconds ME Strict Pullups
50 Double Unders
30 Seconds ME Strict Pullups
*Rest 2 Minutes between rounds.  [Advanced: Muscle Ups]

Additional BBG – Optional
1) 5X1 Snatch from blocks (just above knee) – work to a max single for the day (no more than 5 attempts), rest as needed
Additional BB Cycling - Optional
3XME UB Snatches (full squat – from the floor) @ 80% (of max Snatch) – rest 90 sec.
Additional Strength  – Optional
1a) 4X3 Front Squats – work to a near 3rm (final set should be close to a 3rm, but no misses), rest 2:00
1b) 4X5 Tempo (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) + ME UB Kipping (or strict w/ no tempo) Ring Dips – rest 2:00

The Haiti Decathlon is happening here at CrossFit Merced this Saturday!  This is another opportunity for you to compete and contribute towards a great cause.  The workout is scalable for any skill level!

11/26/14, Thanksgiving Dinner IV

A 10-Course Meal, CFM Style…

30 minute AMRAP:

10 Pull-ups
10 (Abmat) Sit-ups
10 (Hand Release) Push-ups
10 Box Jumps (24″/20″) (step down)
10 Air Squats
10 KB Swings (53/35)
10 Hip Extensions
10 Double-Unders
10 Burpees
200M Run

Compare to 11/27/1311/21/12 and 11/23/11.

Congratulations to Merci Cuttone and Javier Velez for winning the Primal Challenge!  Both made significant improvements in every facet of the challenge, including inches and BF%, but their most drastic improvement came in performance. Both will get a month of free membership! We hope you keep it up.  We’ll follow your lead.

Schedule reminders:
All regular classes remain scheduled for today (Wednesday).
We’ll have an open gym session both Tomorrow (Thusday, Thanksgiving Day) and Friday from 8:30 to 10:30 AM.  We’ll have suggestions for you, or you can make up something that you think you’d enjoy.  We’re also trying to get CFM open on Friday Afternoon.  Stay tuned to our facebook page for updates.
Saturday will be regular scheduled classes.

WOD: 11/25/14

Strength
1a) 3 X 10 (Each Leg) Front Rack Weighted Step Ups
1b) 3 X 20 Land Mine Twists
1c) 3 X 30 Seconds Weighted Plank

Conditioning
6 Rounds for total reps:
1 Minute ME Row for Calories
30 Seconds Rest
1 Minute ME Wallballs (20/14)
30 Seconds Rest

The 2014 CFM HTD was so much fun.  Once again, thank you to everyone who got involved.  

Signing up for a competition is scary because when you sign up you make yourself vulnerable to the opinions, judgments, and expectations of everyone around.  It’s difficult to get over the psychological hurdles that go along with competition.  You’re going to be out there and there’s going to be nowhere to hide.  Everyone will see you working out and everyone will have a chance to see your score.  So, for those of you who came and did you best, I tip my cap.  You all deserve credit for toeing the line.  

With these things in mind, I cant help but feel like CFM is a special place.  The support and excitement between everyone at the HTD instantly removed the  fears that might otherwise have crippled some of us.  Everyone was supportive, and no one was judgmental.  It didn’t matter if you were strong or not; fast or not; or knew how to do double unders.  Everyone there was on the same team.  It was a special experience to be part of such a cool day.  

The amazing atmosphere at the event was a testament to the outstanding character of the people at CFM.  You are the kind of people that value others over self.  You value camaraderie over scores.  It is a honor and pleasure to be among such a wonderful group.

Don’t get me wrong – it wasn’t a weak competition.  Everyone who was out there was THROWING DOWN!  The top 4 teams that made the finals (especially the winners; Congrats Gus & Brian and Merissa and Tara!) were beasts!  I’ll prove it: We, as coaches, did a few test runs through each of the workouts a few weeks ago to fine tune them.  We went hard and did (what we thought was) our best.  As it turns out, our scores in our test runs would have put us in the BOTTOM 25 PERCENT at the competition!   You guys blew our scores away!

That’s the bright side of signing up for the competition!  You go harder when your friends are watching & cheering.  I’m so proud of everyone because instead of backing down, you all stepped up.  Competition, when approached with the right perspective, can bring out the best in us.  

Here at CrossFit Merced, the Holiday Throwdown has been a wonderful tradition, and it looks like the CFM HTD continues to evolve and get better and better.  Thank you, and congratulations to everyone who was there.  (And for those of you who couldn’t make it, we hope you can be there next year!)