WOD: 8/1/17

Strength:
Back Squat
6×5 @ 75-80%

Intended stimulus: Start your initial set at a load that feels heavy for 5 reps.  You may build weight as you progress through your sets, but we are looking for volume (i.e., 30 heavy reps) more than peaking (i.e., building for a final, heaviest set).

Note: We are going to adopt a slightly new policy on the days that we are squatting heavy:  We will have short, focused warmups that will allow you to start lifting as soon as is reasonably possible.  A proper approach to heavy squats requires more time and focus than most other movements.  Offering extra time will allow you to properly perform your own warmup with the barbell and non-working loads.  We recommend 5-8 sets of warmup squats with the bar before starting work sets.  Extra time will also allow you to rest more between sets.  Resting at least 2 minutes between sets allows your musculature to properly recover from your previous set.

In order for this new policy to be most effective, we recommend getting your warmup started before your class officially starts, using what you have learned in our classes as a guide.  Running, biking, rowing, hip extensions, and our squat mobility techniques are a great way to get started.

We have always understood that safe, powerful squats are the foundation of a proper fitness regimen, and we believe that all of our squats can be tailored to fit your needs and stimulate your progress.  We’ve found that improvement in squatting has a direct correlation to improvement in most other fitness endeavors.  Simply, squat days are the best days.  Have fun, respect the bar, and work hard.

Conditioning:
30/25 Cal Row, Then
3 Rounds of
15 Toes to Bar
100’ Walking Lunge
then 30/25 Cal Row

Intended stimulus: Without draining yourself on the initial row, find a scaling/rep format that allows you to continue moving without extended rest periods.  If scaling, prioritize range of motion (for this reason, we generally prefer V-ups over knee raises).   You likely will not experience much interference between the couplet and the buy-out, so maintain fast pace during the couplet.  The finishing row is a great opportunity to push your glycolitic pathway, which means the last 30-40 seconds should be an all-out effort.

WOD: 7/31/17

Strength/Technique

15 Minutes to build to a heavy split jerk

Conditioning

15 Clean & Jerks (135/95)
800m Run
25 Pull Ups
800m Run
15 Clean & Jerks

Intended stimulus: Work at a load/rep scheme that will allow you to continue moving through the workout without extended rest periods.  Maintain proper forward lean and posture during the run to maintain your best pace.

“HOUSE” Open Gym Wod 8:30am-10:30am

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5 Years ago on July 17th we lost our friend, Gabe Houser. If you’re new to CFM, you missed out on knowing one of the kindest people we’ve ever met. Today, we honor his memory by doing a WOD he would have loved to hate, and probably hated to love. After each round, we ring the “House” bell.

7 Rounds for time:
3 Deadlifts (315/225)
6 Box Jumps (30/24)
9 Burpees
250m Run

WOD 7/28/17

Strength:
Work to a 1RM Bench Press

Conditioning 1:
6 Min AMRAP
Ascending ladder by 3s
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar

6 Minutes to Rest/Set up for next AMRAP

Conditioning 2:
6 Min AMRAP
Acending ladder by 3s
3 Kb Swings
3 HSPU
6 Kb Swings
6 HSPU

WOD 7/26/17

Skill/Practice:
Kipping
*Our coaches will take you through progressions to make you more efficient at this movement, leading to greater midline stability, better pull-ups, C2B, and muscle ups.

Conditioning:
15 Power Snatch (95/65, Adv 115/75)
20 Wall Balls
25 Box Jumps
30 Sit Ups
400m Run
30 Sit Ups
25 Box Jumps
20 Wall Balls
15 Power Snatch

WOD 7/24/17

Ladies and Gentlemen, our event Sunday for Tamara was SO, so good. We raised lots of money and showed how much we love the Simmons family. Well done. Be on the lookout for some #TamaraStrong tee shirts coming soon!

Also, in case some of you were wondering – we didn’t forget. To honor our friend Gabe who passed away 5 years ago last Monday, we will be doing our annual “HOUSE” WOD this Saturday. More to come on that this week…

7.24.17

Strength
15 minutes to work to a heavy
Power Clean + Push Jerk

Conditioning
3 Rounds of:
12 Dead Lifts (155/105)
9 Hang Power Cleans
6 Shoulder to OH
250m Run

AMRAP for TAMARA

Here it is!! Heat schedule for tomorrow’s AMRAP for Tamara! Come early to warm up (doors open at 8am), stay to cheer everyone on! Tacos are served at 12 – free for registered athletes, donations accepted (as long as there is food left!) for anyone else who is hungry. Also our good friends next door at Villas Mexican Restaurant will be open for business 🙂

Amazing raffle prizes, as well as prizes for the podium (1st, 2nd, and 3rd place).

We also encourage you to bring a hand written note or a card of encouragement for the Simmons family.IMG_6247

WOD 7/21/17

STOP! Before you read this workout, scroll up and sign up for our event! We still have room, and we want to support Tamara and her family as much as possible!!

Strength
1a) 3×5 Tire Flips
1b) 3×8 Bench Press

Conditioning
4x200m Row Sprint
Rest exactly 1 min between sprints

WOD 6/18/17

Conditioning 1
Alternating AMRAP 10
Even: 6-10 Thrusters (95/65) (Adv 115/75)
Odd: 8-12 Pull Ups (Adv C2B)
*The goal here is to keep the same number throughout the AMRAP. Also, challenging yourself and failing is way better than sandbagging 🙂

Conditioning 2
For time
100Kb Swings (53/35)
50 HR Push ups
*reps may be split any way needed

WOD 6/17/17

Strength
8×1 Full Clean + Split Jerk, Climbing

Conditioning:
3 Rounds of:
AMRAP 3
50 Double Unders
10 Power Cleans (135/85)
10 Bar Facing Burpees
Rest 1 Minute
*start each new AMRAP where you left off the previous

Support Tamara Simmons

OK, the day is almost HERE! Heats start at 9am – we will post heat schedules on FRIDAY night here and on our social media platforms.

There will be incredible raffle prizes, food, drinks, and of course the WOD! Come support Tamara and the Simmons Family this Saturday at CrossFit Merced!

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These are our friends Tamara and Josh with their awesome kids Jackson and Jenna.

Tamara just found out recently that she will be in the fight of her life, as she was diagnosed with breast cancer. While she still has much to learn about the treatment and the road ahead, we are sure it won’t be easy.

If you know Tamara like we do, you love her and her family, and you would do anything in your power to help in any way possible. So, that’s what we are going to do.

The CFM team has decided on July 22 we will host a friendly competition, and we want EVERYONE there.  The sole focus of the event is to create support for Tamara, Josh, and their family.  To accomplish this, we are hosting a friendly fitness competition that includes food, raffle gifts, and winners’ prizes.  Please join us as we lift up the Simmons family together. The competition will be held from 8:30 AM to Noon on Saturday, July 22 and will include a 10 minute workout for everyone, plus food, prizes, and gifts for the winners.

WOD: 10 Minute AMRAP of Wallballs and Clean & Jerks (135/95) 

Fill out my online form.

The goal for this event is to create support for Tamara and her family as she starts her treatment.  We are glad to have you at the event – it’s going to be great.  Also, though, we want to be a source of sustained encouragement for the Simmons family throughout her fight, which will require a sustained effort.  Please bring with you a personal note of prayer, encouragement, and support in an envelope.  Thank you.

 

SAVE THE DATE 7/22! (And WOD 7/13/17)

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These are our friends Tamara and Josh with their awesome kids Jackson and Jenna.

Tamara just found out recently that she will be in the fight of her life, as she was diagnosed with breast cancer. While she still has much to learn about the treatment and the road ahead, we are sure it won’t be easy.

If you know Tamara like we do, you love her and her family, and you would do anything in your power to help in any way possible. So, that’s what we are going to do.

The CFM coaches have decided on July 22 we will host a competition, and we want EVERYONE there. While details of this event are still a bit up in the air, here’s what we know. Cost will be $50 per team (it will be a partner event), which will include lunch and drinks, and EVERY DOLLAR of the proceeds will go toward helping the Simmons family with travel, childcare, meals, etc. The workout will be accessible to EVERYONE, so please come, work out, have a great time, and support our friends.

More details to come!

WOD 7/13/17

Strength:
EMOM 8
Power Clean + Hang Full Clean, Climbing

Conditioning:
4 Rounds, Tabata Scoring (lowest score in any round is your TOTAL Score)
:45sec on, :15sec off (to allow for transitions)
Min 1: Row for Cal
Min 2: Push Jerk (95/65)
Min 3: Burpee Target 6″

WOD 7/11/17

This is the last week of our back squat cycle, as next week we will de-load. If you’ve been following the program as prescribed, we can PROMISE you are stronger than a month ago. Let’s finish strong today!

Strength:
Back Squat
5×7
*1×7 @ 70%
*1×7 @ heavier than 70%
*1×7 @ heavier than above
*1×7 @ or above your last set of 8 from LAST week
*1×7 @ HEAVIER than your last set of 8 from last week

Conditioning:
1000m Row
800m Run
15 Power Cleans (185/125)

WOD 7/10/17

Happy Monday, everyone.

Strength –
15 Minutes to work to a heavy, but safe, split jerk.

Conditioning
With a Partner, for time
In this order:
60 Thrusters (95/65, Adv 115/75)
300 Double Unders
60 Bar Facing Burpees