WOD: 6/15

“Do not pray for easy lives; pray to be stronger men.  Do not pray for tasks equal to your powers; Pray for powers equal to your tasks.

-Phillip Brooks

Think about it…  CrossFit and life are hard, and they’re not getting any easier.  Every day there are is a new challenge, a new test.   Some days we have to lift heavy things, other days we have to run long distances, and yet others hold entirely different challenges.  Bills need paying, children need raising, and problems need solutions.

Yesterday, I sat in the corner as people crushed the WOD.  I was so proud to see so many people working so hard, moving so well.  That was until I started counting…

I started counting reps and I noticed a trend.  People were cheating…  WHAT?

Most were not completing all their reps – only finishing 7 or 8 of the 10 TGUs.  Others were cheating range of motion – Not getting full extension on the swings, and not squatting to proper depth.  Others were cheating by choosing a weight that was so easy that they completed the workout significantly faster than our most-fit athletes.  At first I was offended, but then later I felt differently.

Do you want to get stronger, or do you want easier workouts?  Either way you will get faster times on the board.

Is your goal to put a better number on the board, or is your goal to get more fit?  You can do it 2 ways – Cheat or work harder.

Do you want to hang with your friends and fake it, or do you want to push your limits?  You can do either one during our classes.

When you go to the doctor, what do you do when he tells you that you need medicine? Do you tell him “Well, I’m not gonna take it because I think I know better than you?”  What do you do when you go to the mechanic and he tells you you need new tires?  “Nah, I’ve always done it this way, so you can take your expert advice and shove it.”

At CrossFit Merced we will be there to give you a great workout.  We will give you all the tools that you need to transform yourself to reach your maximum potential.  We spend long hours planning your workouts, learning techniques, and committing ourselves to improving your lives.  We are here to help.   We know what we are talking about.  You can trust us.

Our workouts are hard.  They’re supposed to be.  Our standards are strict.  We take pride in them.

If you want easier workouts, let me know.  I’ll make it easier for you, and we won’t make you put up any more numbers.

If you want to get more fit…  3, 2, 1, GO!


WOD: 3 rounds for time:

400m Run

10 Handstand Pushups

500m Row

12 thoughts on “WOD: 6/15

  1. 5:30 AM
    Harley – 17:46 (rom)
    Jannita – 20:31 (hr)
    Martha – 17:17 (hr)
    Lacey – 19:52 (hr)
    Carrie – 15:01 Rx
    Scott – 14:45 Rx
    Raquel – 18:45 (hr)

  2. 8:00 AM
    Beatrice – 21:27 (hr)
    Julie – 18:23 (hr)
    Rebecca – 20:13 (hr)

    9:00 AM
    Jessica – 17:40 (hr)
    James – 18: 30 (hr)
    Jen – 21:24 (hr)
    Gilbert – 15:11 (hr)
    Lori – 15:19 (hr)
    Mandy – 21:00 (hr)
    Jeremy – 15:16 (hr)

    10:00 AM
    Anthony – 12:00 Rx

  3. …I thought I’d drop my $.o2 in on the blog post. I _entirely_ agree with everything Anthony said but, if it’s not immediately obvious to everyone, I’d add a bit of the “why.”

    From one of the earliest bits of the CrossFit canon, Coach Glassman wrote:

    “The methodology that drives CrossFit is entirely empirical. We believe that meaningful statements about safety, efficacy, and efficiency…can be supported only by measurable, observable, repeatable facts, i.e., data. We call this approach ‘evidence-based fitness.'”

    As your coaches at CFM, we _know_ that CrossFit will increase your fitness. We each know this because we have seen it increase our fitness and we’ve each had experience watching the implementation of the CrossFit methodology increase the fitness of everyone from elite athletes to couch potatoes and everyone in between.

    So we’re convinced. Absolutely. We have and continue to drink the Kool-Aid but what motivates us to be the best coaches we can be is the opportunity to watch you begin to realize your potential – as we confirm that you are moving down that path to realizing your full potential through the collection of measurable, observable results.

    We don’t need to tell you you’re “doing better” in some abstract anecdotal manner. We’ll SHOW you that you’re improving because we can demonstrate your increases in work capacity over time – we can demonstrate that you’re moving larger loads or working more quickly but, in order for you to truly understand your growth we need your help in doing all of those things Anthony noted. We need your commitment to full ranges of motion, to doing your best to remember your rep counts and weights, to give the maximum level of intensity that you have to offer.

    We’re all here because CrossFit has changed our lives, because we believe it will change yours as well. When we all make certain we’re doing our very best it gives us more opportunities to demonstrate and celebrate our successes as individuals and as a community.

    Thanks for your help!

  4. For me it’s all about the pictures!! Anthony keeps going around with the camera and not once has he got my good side!!!!

    Kidding of coarse!! I’m here because I want somthing more from myself my body and my daily routine! For me to short my reps would be a waist of my time and money I’m I’m not into either! I appreciate everything the coaches do for me and I couldn’t be happier with crossfit merced!!!! Thank you Anthony, Brian, and Jason!! Mind over Matter!! If you don’t Mind it don’t Matter!! Can’t wait for Tomrw!!!

  5. 4:30 PM
    Greg – 15:39 (hr)
    Matt D – 15:12 (hr)
    Amanda – 24:06 (hr)
    Sandy – 18:15 (hr)
    Michelle – 22:55(hr)
    Matt J – 23:18 (hr/200 run/400 row)

    5:30 PM
    Chris G – 15:27 (hr)
    Eddie – 13:55 Rx
    Becky – 17:03 (hr)
    Chaze – 16:46 (hr)
    Aric – 14:15 (hr)
    Bren – 20:24 (hr)
    Dennis – 20:48 (hr/200 run)
    Jeremiah – 19:29 (hr)

    Foundations Day 2
    Audra – 5:39 (35/p)
    Danielle – 4:41 (35/p)

    Foundations Day 4
    Wiebren – 16:24 (15/rr/10/35)

  6. For many of us CrossFit is not a workout, it is our way of life, our sport if you will. There are many of us (CrossFitters) that do this for the express reason that we must be stronger, faster, tougher, etc… then the other guys. Not because we are vain because it is our mission to protect Merced and even the good ole US of A. Among you at CFM you have the local PD, local Sheriff’s office, veterans of several branch’s of the DoD, and at one time there was even an active duty member of the USAF training at CFM (haven’t been there in several weeks, these were the demographics when I left).

    I have been continuing to train with CFM even though I am seperated by continents. I do not have the luxury of Anthony, Jen, Kenny, or any of the other trainers telling me to go lower or telling me to add more weight. I have to do this on my own, whether you believe the times I post or if I did the particular WOD as Rx that is for you to decide. But I know when I log the times and weights that I gave it my all, I added weight that I knew would make me hurt and make me want to stop, but I continued the WOD.

    If you are training at CFM I am jealous of you. I enjoyed the weeks that I trained there and wished that I could find a box here with the same camaraderie that CFM has. Until that time I will continue my solo routine. You must give it your all and push beyond comfort zones. If not I am sure there are other gyms in Merced that you can join.

    Otherwise 3..2..1..GO!

  7. 16:16 – RX
    I was able to do this on a beautiful German afternoon. Meaning it was raining like Noah was building an Ark.

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