May Day WOD

Happy May Day and Friday. One month to Murph. Let’s turn it up before the weekend.

Mini Barbara with a Buy-in/Cash out

800m run buy-in only before round 1, not every round.

5 Rounds For Time
10 Pull-Ups*
20 Push-Ups
30 Sit-Ups
40 Air Squats
3 minutes Rest – mandatory which means you have to rest 3 minutes before you start next round.

After 5th round is complete before rest – 400m run cash-out

* scale banded pull-ups, ring rows or DB, KB or Barbell row – If you have the equipment/weight it challenging to get through each ten reps

In 2 weeks we will program a half Murph on Friday, May 15th – so get mentally prepared.

WOD 4/30/2020

Solid shoulders and super quads – who doesn’t want that! This is a long one with A higher movement rep scheme, find a solid pace and maintain it. Don’t go too hot out of the gate and fade.

Maintain proper technique all the way through, let’s try not to get sloppy as we get tired in this one!

WOD (AMRAP – Rounds and Reps)

20 min AMRAP
20 DB Single Arm Shoulder to Overhead (Right)
20 Weighted Alt. Box Step ups
20 DB Single Arm Shoulder to Overhead (Left)
20 Weighted Alt. Box Step ups

*As with last time we did DB SOH – you can sub DB with KB or Barbell – use a moderate weight you can move 10 reps minimum.

Opportunity Work (No Measure)

3 Rounds:
10-15 DB Hammer Curls (each side) – Movement Video
10-15 Windmills (each side) – Movement Video
20 Supermans – Movement Video

WOD 4/28/2020

Back to Hump Day Ya’ll! We have some dynamic movement combined with some more Murph central movements. Maintain a solid steady pace. Take a break and hit night gear in the last 5 minutes. Let’s keep prepping for Murph, we’re about a month out. Come H or high water – we will be doing Murph together, period! And we will eat, drink and be merry afterward!

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP
10 DB (50/35), KB (53/35) (Right) or Barbell snatch (75/55)
10 Air squat
10 DB (50/35), KB (53/35) (Left) or Barbell snatch (75/55)
10 Push ups

Rest 2:00

Repeat begin where you finished the first AMRAP

10 min AMRAP
10 DB (50/35), KB (53/35) (Right) or Barbell snatch (75/55)
10 Air squat
10 DB (50/35), KB (53/35) (Left) or Barbell snatch (75/55)
10 Push ups

*If you are uncomfortable doing heavier KB snatches, substitute full American KB swings. KB bottom faces the sky at top of the swing.

Metcon (No Measure)

3 Rounds:
5 Turkish Get Ups (Each Side) – Movement Video
10 Birddogs (Each Side) – Movement Video
1:00 min Bar Hang (sub 1:00 DB hold or 30 sec plate pinch if no access to bar)

WOD – 4/28/2020

Don’t underestimate todays WOD, it’s a bit of a grind. You’ll be working for 20 minutes with short breaks built in, pace yourself so you can maintain all the way through.

WOD (AMRAP – Rounds and Reps)

5 sets:
4 min AMRAP
15 Single Arm DB/KB Thruster (right) – Movement Video
50 Double Under
15 Single Arm DB/KB Thruster (left)
50 Double Under
-1 min rest b/t sets-
*Start round where previous round ended

* if subbing single unders rep count is 75 instead of 50.
* DB weights (50/35), KB Weights (53/35)
* Barbell variation reduce reps to 10 reps (95/65)

Get Fitter Work (No Measure)

3 rounds:
15 Weighted Hip Bridges – Movement Video
10 Windmills (each side) – Movement Video
10-15 Suitcase Deadlift (each side) – Movement Video

4/27/2020

Summer is here, the weather is beautiful. Let’s start the week motivated and strong!

Metcon (AMRAP – Rounds and Reps)

10:00 min AMRAP
24 Step Back Lunge (right) – Movement Video
12 Hand Release Push Up – Movement Video
24 Step Back Lunge (left)
12 Hand Release Push Up

Rest 2 mins

Metcon (AMRAP – Rounds and Reps)

10:00 min AMRAP
24 Step Back Lunge (right)
12 Hand Release Push Up
24 Step Back Lunge (left)
12 Hand Release Push Up

Improvement Opportunity Work (No Measure)

3 Rounds:
10-15 Db, KB (each side) or Barbell Bent Over Rows (10-15 total) pick a weight you can barely finish unbroken. Or use what equipment you have, if lighter weight use tempo 3 seconds down and up rapidly. – Movement Video
15 Single Leg Calf Raises (each side) – weighted if you can. – Movement Video
1:00 Side Plank Hold (each side) – Movement Video

Hopeful News and Saturday WOD

There’s seems to be a glimmer of hope on the almost immediate horizon. It is expected the State Health Officer will consider a new state order with relaxations on May 1st. In the federal plan phase 1 guidelines, re-opening gyms was included. As you know CFM have submitted a mitigated re-opening plan to the City of Merced and the County. We will stay in front of this and keep pushing to strongly encourage re-opening gyms remain in the phase 1 orders.

We can’t promise anything but the indicators are there to provide hope for CFM and our members.

We’ve had some good workouts this week. We hit the whole body pretty good. So today we’re going to focus on monstructural work (cardio).

WOD (score total calories)

If you have a rower, echo or assault bike or ski erg machine:

16 Tabata Rounds
So 16 rounds of 20 seconds of intense work and 10 secs off

If you do not have access to any of the above equipment you have 2 choices: (Score total reps or total distance)

16 Tabata Rounds – Lateral Burpees over object (DB standing on end not laying flat, KB or elevated barbell)
OR
16 Tabata Rounds – Running (total distance)

*Runkeeper is a great free smart phone app and Tabata is also a free app for smart phones.

Finisher – 50 ab mat sit-ups followed by 20 v-ups

A note from CFM and WOD 4/24/2020

You know how every email and correspondence you get either starts or finishes with “We hope you are well and staying safe”? Well, we genuinely mean it. Let’s admit it – this is really hard. For us in the CFM community, it means we don’t get to see each other, laugh together, struggle through a workout and give high fives. We don’t have coaches yelling at us or correcting form, and we aren’t able to compete at the level we are accustomed to. Some of us are doing a great job keeping up our fitness at home. Some of us, not so much. We need each other to be our best.

Ownership and staff at CFM share your struggles. But we want to assure you this WILL come to an end, and our hope is that it comes sooner than later. We acknowledged the importance of taking precautions early on to contain COVID. We did the right thing and closed the doors to CFM right before there was a mandate to do so. We did so because we take the health and safety of our members (and Merced!) seriously.

We also feel it is important to point out how vital Crossfit Merced is in regards to wellness and building strong and enduring humans. Increased cardio-vascular capacity, healthy eating habits, and lean muscle mass can not only help to boost immune systems, but help our bodies fight against the virus if, God forbid, it is contracted. It isn’t a stretch to say we are on the proactive side of saving lives by helping people stay healthy.

Earlier this week we sent an email to city council stating as much, and asking them to consider endorsing our reopening plan, with provided safeguards such as temperature monitoring, social distancing inside the building (we have PLENTY of space), limiting class sizes, and sanitation of equipment after every class. While we haven’t received word back yet, we are optimistic that we might be able to return to the business of fitness soon.

And while we are “closed” we are not sitting idly by; we are looking into and exploring new programming and better ways of tracking progress with a new software system and new apps, nutritional coaching, and redesigning our kids’ space. We want to be able to provide the best for you at home AND at the gym.

We cannot stress enough how thankful we are to have you, our valued members. You have stuck by us unwaveringly; this community is truly amazing. And while we are glad to loan any and all equipment we have to you to help stay fit at home, we realize that, in itself, isn’t what you pay for. So THANK YOU. Thank you so, so much. The fact that you are sticking around ensures we have a place to return to together when this is all over. It literally could not happen without you. And while we ABSOLUTELY understand many of you have had to hold or cancel memberships during this time, we hope you’ll come back to us when the time is right. We also ask, for those who are able, that you continue to support us into May with your membership, as we are still paying coaches, rent, insurance, taxes, and affiliate fees. We hope you know this is NOT about making money, but about staying afloat until the time when we can reopen the doors. The Gov is expected to make a call on Phase 1 on May 1st or 8th and Phase 1 includes opening gyms and fitness facilities. We are hopeful.

As a tangible way of thanking you, we have some gifts coming your way. We will be reaching out soon to ask for your shirt size and current address, and are hoping to deliver some quarantine presents as soon as possible. It is a small way for us to say how much we appreciate you.

Sincerely,

CFM Ownership and Staff

WOD 04/24/20

Happy Friday People! Stay Positive!

Get today’s WOD done and welcome the weekend! If you would like to switch out your equipment for something different let us know. You can contact us here or text a coach.

WOD –  (AMRAP – Rounds and Reps)

3 sets
7 min AMRAP
12 DB (50/35) or KB (53/35) Push Press (left) – Movement Video
12 DB (50/35) or KB (53/35) Push Press (right)
36 double under – Rest 3:00 between each 7 min AMRAP
*Start where previous AMRAP stopped*

^if subbing single unders – 70 per round^

Opportunity To Get Better Work (No Measure)

3 rounds:
10-15 DB Single Leg RDLs (each side) – Movement Video
10-15 DB Upright Rows (each side) – Movement Video
20 Deadbugs (Controlled) – Movement Video

WOD 4/23/2020

We are on the downhill slope of the week, 2 more days to the weekend! Let’s stay motivated!

Todays WOD consists of intense lower body interval work. Go hard, rest, Go hard, rest – 12 times.

WOD (12 Rounds for time)

12 sets
10 box jump (24/20)
10 jumping split lunge – 90 degree bend on forward knee, soft landing on back knee, don’t smash a knee cap
10 reps jumping squat – squat below parallel and leave the ground on jump
1 minute rest between rounds.

Score total time

*scaling options – step ups or scaled box height jumps/steps ups are absolutely okay to avoid any chance of injury by missing the box, step back lunges can be subbed for jumping lunges

Mandatory (Encouraged) Extra Work (Not for Time)

3 Rounds:
10-15 Bent Over Single Arm Row (each side)
15 Weighted Glute Bridges
90 sec Plank Hold

WOD – 4/22/2020

Happy HumpDay – also known as Wednesday! Let’s get a total body workout in today and maybe there is some hidden Murph practice built in! Don’t forget to order your CFM Murph t-shirts, we’re 5 weeks away from Murph and we’ll be doing it together! Let’s make it special and all be ready!

WOD (AMRAP – Rounds and Reps)

20 min AMRAP
100 Dumbbell Hang Clean and Jerk – Movement Video
100 push ups – Movement Video
100 sit ups – Movement Video
100 air squats – Movement Video

*If you do not have an ab mat, take a bath towel and fold it up to the appropriate thickness (2 inches) of an ab mat and place it just like the movement video shows for the ab mat to provide support for you to exert against in the movement.

*If you need to scale the pushups do so from the beginning, the intent is not to have you get stuck on the first round of pushups. Everybody should strive to get one round in at a minimum.

Accessory Opportunity (No Measure)

3 rounds:
5 Turkish Get Ups (each side) – Movement Video
10-15 Single Leg Calf Raises (each side) – Movement Video
15 Supermans – Movement Video

WOD 4/22/2020

Happy Hump Day, otherwise known as Wednesday! Don’t forget to order you CFM Murph t-shirt. We are 5 weeks out and we will be doing Murph together! Todays WOD is a great full body workout. Keep moving. We do it’s want you to get hung up on the push ups, so scale them from the beginning so you can get through them if you need to. Have a great day! We will get through this challenge and be back working out together soon!

WOD (AMRAP – Rounds and Reps)

20 min AMRAP
100 Dumbbell Hang Clean and Jerk
100 push ups
100 sit ups
100 air squats

Metcon (No Measure)

3 rounds:
5 Turkish Get Ups (each side)
10-15 Single Leg Calf Raises (each side)
15 Supermans

WOD 4/21/2020

WOD – 3 Rounds for Time

Note: We are striving to provide options allowing for dumbbells, kettlebells and barbells understating not all members have the same equipment. Please contact Katie Cole or any Coach for Katies contact info if you would like to be on the list to swap out equipment on a periodic basis while we all wait (hopefully soon) to reunite together at CFM Home.

3 rounds
5:00 round
10 Burpee over DB, Barbell or KB
20 Single DB (50/35) Deadlifts (10 L/10 R) or KB or Barbell – Movement Video
20 Single DB (50/35) Hang Cleans (10 L/10 R) or KB or Barbell – Movement Video
20 Single DB (50/35) Shoulder to Overhead (10 L/ 10 R) or KB or Barbell – Movement Video
10 Lateral Burpee Over Dumbbell, KB or Barbell
*Rest remainder of 5 min time

*KB (53/35) variation sub KB Russian Swings for Hang Cleans, barbell variation use (95/65)

Metcon (No Measure)

Optional Post Workout:
3 rounds
10 Turkish Getups (5 each side) – Movement Video
10 tempo air squats – 5 seconds down/fast up – Movement Video
10 tempo pushups – 5 seconds down/fast up – Movement Video

WOD Part 1 (AMRAP – Rounds and Reps)

8 min AMRAP
12 Single Arm Devil DB Press 50/35 or Burpee to KB swing 53/35 – Movement Video
50 Double Under (or 75 Single Unders)

Rest 2 mins

WOD Part 2 (AMRAP – Rounds and Reps)

8 min AMRAP
24 Single Arm Devil Press 50/35 or 24 Burpee to KB swing 53/35 – Movement Video
100 Double Under (or 150 Single Unders)

OPTIONAL POST CLASS WORK:
3 rounds:
10-15 Bicep Curls (R/L)
10 Alternating Scorpion Stretches – Movement Video
1:00 Side Plank (R/L)

WOD 4/18/20

Metcon (AMRAP – Rounds and Reps)

Todays workout is meant to have you moving deliberately and constantly – you should not be resting during this metcon.

20 Min AMRAP (Score is rounds and reps)
20 Hand Release Push Ups
20 Weighted Step Back Lunge 50/35 (Right)
30 Bent Row w Plate, barbell (45/35) or ring rows
20 Weighted Step Back Lunge 50/35 (Left)

* for ring rows while facing rings, place feet 1/2 arms length back from hanging rings for starting position
** weighted lunge use DB or KB hold any way you wish (front rack, on shoulder, hang from side, on back) object is to just add weight to lunge movement

OPTIONAL POST CLASS WORK:
3 rounds:
10 DB Half Kneeling Strict Press (R/L) (10 each side)
20 Supermans
20 Cossack Squats (Total)

Cossack Squat video
Half Kneeling Strict Press video
Superman movement video

WOD 4/16/2020

Some good news to report (we think) – The Federal Gov’t guidelines released today included for Phase 1 Specific Types of Employers – (of course subject to City of Merced and State guidance):

“Gyms can open if they adhere to STRICT PHYSICAL DISTANCING and sanitation protocols”

We at CrossFit Merced were taking these measures prior to doing the right thing and voluntarily closing prior to local and state directives. Stay tuned – we will press hard to open the doors as soon as possible.

Warm up – Yesterday’s warmup will satisfy the warm up needs for todays programming!

Conditioning (AMRAP – Rounds and Reps)
6 sets
3:00 AMRAP
10 Single Arm DB Thruster 50/35 (Right) or 5 barbell thruster 95/65
10 Box Jump OR 15 tuck jump
10 Single Arm DB Thruster 50/35 (Left)or 5 barbell thruster 95/65
10 Box Jump OR 15 tuck jump
-1 min rest after each set-
*Start each set where the previous set ended
**If you only have a KB use 53/35 or what you have
*scale barbell weight and box height as appropriate for your fitness level

Add’l Metcon (No “score”)
3 rounds:
20 Deadbugs (Controlled)
20 Glute Bridges
10-15 Bulgarian Split Lunge (R/L)

#cfmathome

WOD 4/16/2020

Warm up
Forward and reverse arm circles – Start with small circles and increase the range of the circles, warm up those shoulders
Then, 3 sets of
10 up-downs (burpee to plank position and back up)
10 hollow rocks
At this point your shoulders are warm, your core temp should be up and you core is ready!

Now lets stretch out for todays running (little bit more Murph Prep)
Couch stretch and stretch those quads and hip flexors.
Then, 30 high knees and 30 butt kickers in place
20 Toe touches to stretch out those hamstrings and then calf stretch.
Lastly 30 jump in place to further get those calves ready to run.

Workout of the Day
400 m run
40 KB or DB deadlifts
400 m run
40 kB or DB swings
400 m run
40 kB or DB front squats
400 m run

No time cap – grind it out!

Male athletes strive for 53# KB, Female athletes 35# KB
For DB use either next weight up 5# or down 5# or use what you have.
Barbell variation – Male athletes 75#, Female athletes 55# and sub power cleans for swings.
Don’t forget to share your effort #cfmathome!

WOD 4/15/2020

Happy Delayed State and Federal Tax Day!

We hope everybody is hanging in there during this odd and difficult time.

Today we are programming Workout #2 for the Support Your Local Box Fundraiser being put on by Games.Crossfit.com
CFM chose not run the fundraiser – as we already know how much you guys are supporting us, so we can open again when this trial passes!
That said – let’s all do this workout and interact on social media and tag @crossfitmerced and #cfmathome. Please fell free to record your workout (fast speed) and share.

Support Your Local Box Workout #2 (15 min time cap)
100 Double Unders
21 burpees
75 Double Unders
15 burpees
50 Double Unders
9 burpees

Modifications
Single Unders – 200, 150, 50 (twice the double under reps)
If you don’t have a jump rope – 200, 150, 100 penguin taps
Penguin tap tutorial here – https://youtu.be/WRGMNCznEUQ

5 min rest into
Tabata Plank – 8 rounds of 20 secs plank hold 10 secs rest. Keep core tight, suck belly button in, keep booty down.

WOD 04/14/2020

First we want to again, thank all our members for continuing to support Crossfit Merced. There was good news today from the Governor of California on this COVID shut down which he will speak to tomorrow. California, Oregon and Washington have a plan to re-open the West Coast. That’s great news, we will be working out and sweating together gain soon.
Please reach out to us or any coach if you need coaching, help, motivation, advice on anything, that’s what we are here for.

Workout of the Day
4 Rounds for Time
20 pull-ups, ring rows, KB or bent over rows
20 V-ups or ab-mat situps
20 step back lunges, weighted or unweighted

Warm up with the exact WOD movements in 4 sets of 5 for each movement. Couch stretch and toe touches for lunge warmup.

For ring rows strive to have your feet placed directly below the rings you are using.
For bent over rows pick a weight you can do sets of 10 to complete the rounds of 20 or use what you have.
V-ups, try to keep your feet off the ground and touch your toes. These will get challenging in the later sets.
Sit ups – use an ab mat or fold a towel for placement similar to the ab mat.
Step back lunges – try to keep your head and chest up and maintain a a 90 degree knee angle With your forward leg, don’t pound your knew cap into the ground.
If you want to really challenge yourself on the lunges use a KB, DB, bag of coffee beans or barbell in the front rack position, keep chest up and stay tight.
Lunges should be done unbroken and quickly with proper technique.

Cool down – 800 meter jog.

Enjoy!

WOD 04/13/20

Murph Prep – Tabata style

We know we all had a good Easter Weekend so lets ease back into it today!

Warm up
2 rounds of each movement – 20 secs work/10 secs rest
Forward arm circles – do not just swing your arms, use your shoulders to guide the movement
Reverse arm circles – do not just swing your arms, use your shoulders to guide the movement
Knee hand release pushups
Ab mat sit ups – if no ab mat fold up a towel and place under your back above your pelvis for a fulcrum to exert against.
Accumulate 90 seconds in the bottom of your squat
Followed by 2 rounds of air squats – 20 secs work/10 secs rest

Workout of the Day

Reminder: Tabata is 8 rounds of 20 seconds of intense work and 10 seconds rest for a total of 4 mins.

Tabata Running – 4 total minutes
Tabata Pushups – 4 total minutes
Tabata Air Squats – 4 total minutes
Tabata Running – 4 total minutes

Rest 5 minutes

1/2 Tabata Running – 2 total minutes
1/2 Tabata Pushups – 2 total minutes
1/2 Tabata Air Squats – 2 total minutes
1/2 Tabata Running – 2 total minutes

Tomorrow we will incorporate pull-ups, ring rows and/or bent over rows for continued Murph Prep.

WOD 04/10/20

Warm Up
5 Min AMRAP
10 Sit Ups
10 Glute Bridges
10 Alt. Lunges w/ Twist

Strength:
EMOM 15
Min 1 – :45 Double DB Swing
Min 2 – :45 DB Front Rack Hold
Min 3 – :45 Heel Taps over DB

Workout:
AMRAP 3
40m Shuttle Run
5 Single DB Goblet Squats
rest 1 Min

AMRAP 3
40m Shuttle Run (10m increments)
30 Double Unders
rest 1 Min

AMRAP 3
40m Shuttle Run
5 Single DB Goblet Squats
rest 1 Min

Core Finisher:
EMOM 5
12 Weighted Sit Ups (DB across chest)

Explanation and Movement Standards HERE