WOD: 12/13/13

REMINDER – We only have 5:30am, 8:00am & 9:00am classes.  Starting at noon we’ll be setting up for the CrossFit Merced Holiday Throwdown.  The final volunteer meeting will take place Friday, December 13 at 5:15pm at the Merced County Fairgrounds in the Yosemite Hall building.

Strength

Turkish Get-Ups

Conditioning

20 Min AMRAP:

10 Overhead Squat (95/65)
10 Push Press (95/65)
10 Roll-Outs
10 Burpees

WOD: 7/17/13

Strength:  EMOM (5 mins) 2 Power Cleans (Touch-n-Go) + 1 Jerk (@ 80% 1RM target)

–  then  –

Conditioning:  “House”

housebeard

7 RFT of:
3 Deadlifts (315/225)
6 Box Jumps (30″/24″)
9 Burpees
200M Run

Last year, on July 17, 2012, we lost our good friend Gabe Houser.  This year, on July 17, we’re going to honor Gabe’s memory with our second annual “House” WOD.

If you’re new(ish) to CFM, you might not have had the privilege of knowing Gabe but we certainly hope you’ve had a moment or three to ring The House Bell. Continue reading

WOD: 3/21/13

Strength:  7×1 Power Clean + 1 Hang Squat Clean

-then-

13.3 Prep…
7 Minute AMRAP:“+5 Ladder”
Wallballs (20/14)
Double Unders

Notes.  The first round, do 5 reps of each movement, the second round, do 10 reps, on the third round do 15 reps of each, and continue until time runs out.  This should not be a maximal effort, but rather a chance to feel these movements at ~80% RPE (rate of perceived exertion) to prepare for 13.3 on Friday.  Come in today and get some tips, then do some mobility work to get ready for FRIDAY NIGHT LIGHTS.

WOD: 3/20/13

Strength: 7X2 Deadlifts @ 85%

–  then  –

7 rounds for total reps of…
2 minute AMRAP of:
30 Double-Unders
7 Chest-2-Bar Pullups
ME Burpees
*Rest 1 minute.

Post total burpees.

Reminder:  Bring something to share at 6:00 this Friday Night Lights – Potluck CFM Open style!

WOD: 3/19/13

Strength: High Bar Back Squat
3X5 @ 70%, 3X3 @ 80%

-then-

3 rounds for total reps of:
1:00 ME KB Swings (70/53)
Rest :30
1:30 ME Burpee Box Jumps (30/24″)
Rest :30
2:00 ME Double-Unders
Rest :30

*Post times.

Remember, we do back squats every Tuesday.  Back Squats are the single best movement you can do to maximize your athletic potential.  Don’t miss Tuesdays. 

Please be sure to be on time for classes with enough time to get warmed up. 

WOD: 3/18/13

Strength: 5X1 3-Position Clean (low to high) + Jerk

-then-

12 minute AMRAP of:
5 Power Cleans (155/105)
10 Toes-2-Bar
15 Wall Balls (20/14)

*Post rounds.

Reminder:  This Friday we’ll be having another Friday Night Lights for Open WOD 13.3 at 6:00 PM.  Bring a dish to share for the pot luck after the workout.  If you don’t know what to bring – pick something with bacon in it.

WOD: 3/15/13

OPEN WOD 13.2

10 Minute AMRAP:
5 Shoulder to Overhead (115/75 – Masters: 95/55)
10 Deadlifts (115/75 – Masters: 95/55)
15 Box Jumps (24″/20″)

Reminder:  Friday Night Lights is tonight!  Please forgo your regular class if you can make it to the event tonight (but it’s cool if you can’t make it tonight – we’re still having our regular schedule).  Last week was amazing and this week will be just as great.The WOD will be over quickly as we’ll be having larger heats of a shorter duration.  Hang out for pizza afterwards.

Announcements:

We’ll be having mobility/recovery classes on Monday, Wednesday, and Thursday next week from 10:00 – 10:20 AM.  We’ll be teaching effective techniques for stretching, mobilizing, foam rolling, and recovery.  All CFM members are welcome to join.  Please bring your own foam roller if you have one, but don’t worry if you don’t – you can use ours.

Next Friday (3/22) we’ll be having a potluck for our Friday Night Lights event.  We’ll have a sign up sheet at the gym for you to volunteer to bring an appetizer, side dish, main dish, or dessert.

WOD: 3/14/13

Strength: Bench Press
3 x 10

-then-

Run 400m @ 80% – rest 2 minutes.

Run 400m @ 90% – rest 3 minutes.

Test:

Run 400m – all out.

Mobility: come work on mobility work to prepare for 13.2 after today’s WOD.

Get ready for another FRIDAY NIGHT LIGHTS event!  We’re going to get started at 6:00 again, but we’ll be running larger heats – we’re hoping to get through all the athletes within an hour and be done working (& start partying) ~ 7:00 PM.  We’ll be doing the 13.2 WOD during all the classes on Friday, but we only want you to go to the regular classes if you can’t make it Friday evening.  The energy last Friday night was epic, and we want to keep up the momentum! There will be no regular classes at 4:30 & 5:30 PM.

WOD: 3/13/13

Tests-

-Establish a 1RM Front Squat.

-Establish a Max Effort Unbroken set of Double-Unders.

-Row 1k

-Establish a Max Effor Unbroken set of Pull-ups

Notes: These may be performed in any order. DU & PU may only be attempted 3 times. For the pullups, start each set of ME pullups with 5 dead hang pullups, then transition to ME kipping pullups.  Keep your hands intact during pullups.  It’s not worth it to tear your hands –
it’s not that serious 🙂

WOD: 3/12/13

Strength: 15 minutes to establish a 1RM High Bar Back Squat.

-then-

“Diane”
21-15-9 of:
Deadlifts (225/155)
Handstand pushups

*Post times. Notes: If you cannot do Rx Handstand pushups, do regular pushups with hand release.
Compare to 8/1/12.

Last week, we briefly discussed with some of the classes why we’ve always chosen to do High Bar Back Squats instead of Low Bar.  If you’re interested in geeking out with more details (or if you need to educate yourself on the difference), check it out:
Low Bar vs High Bar Squatting
Low Bar vs High Bar Back Squat for the purposes of CrossFit

WOD: 3/11/13

Strength: 5 x 5 UB Hi-Hang Squat Cleans
Notes: These sets should be performed as quickly as possible. Do not rest in the hang.

– then –

*In teams of 2, with 1 barbell.
50 Back Squats 135/85)
40 Pullups
30 Shoulder to Overhead 135/85)
50 Front Squats (85/65)
40 Pullups
30 Shoulder to Overhead (85/65)
50 Overhead Squats (65/45)
40 Pullups
30 Shoulder to Overhead (65/45)
* Post times.

Thank you to everyone who came out to Friday Night Lights for 13.1.  You are an inspiring bunch.  Get ready – we’re doing it again next week!

WOD: 3/8/13

CrossFit Games Open WOD 13.1

MEN – includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

WOMEN – includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

MASTERS MEN – includes Masters Men 55+
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

MASTERS WOMEN – includes Masters Women 55+
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
35 pound Snatch, 30 reps
30 Burpees
55 pound Snatch, 30 reps
20 Burpees
75 pound Snatch, 30 reps
10 burpees
90 pound Snatch, as many reps as possible

Notes

This workout begins from a standing position and with the barbell loaded with the starting weight. In the Burpee, the Athlete will move from flat on the ground to touching an object with both hands that is at least 6 inches above their max reach. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle Snatch, a power Snatch, a squat Snatch or a split Snatch. A Clean and Jerk is not permitted. Score is total reps completed. In the case of a tie, the Athlete with the faster time to finish their last complete set of Snatches will be ranked higher.

All Classes will be open today except 4:30 & 5:30 PM.  We only want you to come to you regular class if you cannot make it to the FRIDAY NIGHT LIGHTS event (which will start at 6:00).  Come get your score validated today and have some fun!  After the workout stick around for Pizza and drinks.  

WOD: 2/4/13

Strength: 20 minutes to work to a heavy Hi-Hang Snatch.

-then-

5 rounds for time of:
250m row
10 Burpees
2 wall climbs
*Rest 1 minute between rounds

*Post times.

Reminder:  This Saturday is the Valentines Couples’ Challenge!  Sign up before registration closes.  You don’t have to be a “couple” to join – any male/female duo may compete.

WOD: 1/31/13

Strength:
Every 15 seconds for 5:00 minutes (21 total reps):
1 Deadlift @ 85%

-then-

3 rounds for time of:
30 KB Snatches (53/35) (15l/15r anyhow)
20 Wall Balls (20/14)

*Post times.

Saturday is Bring-A-Friend-Day at CrossFit Merced!

WOD: 1/29/13

Strength– Back Squat:
3 sets x 10 reps– heavier than last week, rest as needed.

then –

1 Minute Max Effort Handstand Pushups
*Rest 1 minute
4 Minute AMRAP of:
30 Double-Unders
15 Pullups
*Rest 1 minute
1 Minute Max Effort Handstand Pushups
*Rest 1 minute
4 Minute AMRAP of:
30 Double-Unders
15 KB Swings (70/53)
*Rest 30 seconds.
1 Minute Max Effort Handstand Pushups

Post total HSPU and total rounds.