Category: Uncategorized

Pre Warm Up:
Air Squats
Toe Touches
Arm Circles
Shoulder Touches

5 Minute Warm Up:
1 minute run in place, into
EMOM 4 Min
Min 1 – :45 single DB press
Min 2 – :45 single DB Front Squat (Hold DB Across Chest)

Push X Pull Strength:
On a 10:00 Running Clock…
5-5-5-5 DB Tempo Front Squats (2 second descent, 1 sec pause @ bottom, quick up)
*Accumulate 4 sets of 5 tempo squats, Rest as needed in the 10:00 period

Push X Pull Workout:
4 Rounds for Max Reps
1 min DB Thrusters
1 min Bent Over Row
1 min Up Downs (watch video below for example)
1 min Single DB Alternating Hang Snatch

Rest 1 Min between rounds

Watch THIS video for movement standards and examples

Guys and Girls – this week we will be following some programming from NC Fit which, for the most part, can be done with very minimal equipment. If you would like supplemental programming, or our regular Box Programming, please let one of the coaches know and we are happy to help out. The workouts this week can be done with a dumbbell or kettlebell.

Warm Up – 5 min, slow to moderate pace
10 Jumping Jacks
10 Alt. Lunges
10 Air Squats
10 Sit Ups

Strength:
EMOM 15 (5 rounds of 3 movements)
Min 1 – 10 DB Power Cleans
Min 2 – 10 DB Suitcase Reverse Lunges
Min 3 – 10-15 Push Ups

Conditioning
AMRAP 15
20 Alternating Jumping Lunges
20 DB Sumo Deadlift
20 DB Push Press

Core Finisher
AMRAP 5
20 Russian Twists
20 Hollow Rocks
20 Leg Lifts

1st Murph Practice

800m Run, then
4rounds
12 air squats
8 push ups
4 pull ups

400m run, then
3 rounds
12 air squats
8 push ups
4 pull ups

200m run

Hey there friends. As we continue to negotiate this difficult time, we at CrossFit Merced want to make some tentative plans, but we can’t make them without you.

As I’m sure you’ve all heard, schools are now shut down for the rest of this school year, and most of us are doing are very best to stay sheltered in place. If you’ve seen what’s happened in Italy, what is happening in New York now, you can guess what most likely will happen in California. We’ve not yet hit the peak of this pandemic, and although it is scary and unpredictable, we band together however we can, in ways we know matter to us.

We have been listening to your feedback; it is our absolute deepest desire to continue to provide ways to deepen our community and further our fitness together. We are making more videos. We are working (as I type this) on programming that will be fun and accessible from home, whether you have equipment or not. We are still rotating our barbells and rowers and dumbbells and kettlebells and echo bikes and ANYTHING we have so you all have access to it. And ALL of our coaches are available and willing to talk, to coach virtually, to provide help any way we can.

So, it is in that spirit of community and determination we want to plan for MURPH. Most of you know this has been a big deal for CFM in the past. On Memorial Day we get together, do a brutal workout together, then hang out and drink beers and eat and laugh together. We desperately want that to happen this year.  Our hope is that on Monday, May 25th, we will have survived this pandemic and be able to workout together in our gym, our second home, again. We will plan for that. But even if getting together physically isn’t an option, we will plan for that, too. We can do it virtually. We can use ZOOM and other social media to connect.

In the meantime we will be programming toward that end. Expect some (lots?) of running, air squats, push ups, and pull-ups (we still have rings at the gym if you would like to use them!). We are designing and ordering T-shirts and will be taking orders soon. We will continue to attempt to be better, every single day, even while negotiating a global pandemic because that’s who we are.

Yes, this is extremely hard. We love and miss you guys. Our clients have become our friends, and we mean that in all seriousness. And we can’t say enough how so many are supporting us through your continued membership. Because of that we are holding steady, with every intention of opening our doors back up as soon as possible. Also, we ABSOLUTELY understand that some of you have no choice but to cancel or hold memberships. These are uncharted times and the best we can do is love each other well and do what we can to support our families.

Be well. Stay safe. Love you all.

Strength
1a) Half-Kneeling Bottoms-up KB Press: 4 x 5 each.
1b) KB Gorilla Rows: 4 x 6-8 each.
– Goal: 4 hard sets – use 1-2 warm-up sets before starting work sets.

Conditioning
AMRAP 20 with a partner:
1k Row
30 Toes-2-Bar
20 Burpee Box Jumps (24, 20)
– Goal: One person works – split however needed and maintain a high level of intensity.

Extra Credit
Push-ups: AMRAP 2 Max Reps.
– exceed total reps from last week by 10
[Rx+: Dips]

Strength
Front Squat: Build to a 1RM in 10 sets
– Goal: Build to a new 1RM exceeding old 1RM by 5#s. This was last tested on 11/4.
– Beginner: 5 x 5 OR Front Box Squat.

Conditioning
”Snatch Balls”
AMRAP 7:
7 Power Snatch (95, 65)
10 Wall balls (20, 15)
– Goal: Treat this like an Open WOD – 80% for first 5:00 then 100% for last 2:00. Last tested on 8/26.

Extra Credit
Glute March x 100 Reps. Rest as needed.
*Every time you stop complete a 20 second wall sit hold.

Hi.

It’s hard to know where to begin, honestly. When we made the decision to close the gym 11 days ago, we were completely heartbroken. CrossFit Merced is the place we all have come to depend on, and while that dependency may start with fitness, it extends to many other areas of our lives. We’ve developed routines, relationships, and legitimate friendships that have started inside the gym but moved into our homes. We share our lives together, which has made this pandemic and “shelter in place” mandate so difficult for all of us.

For Anthony and I, we fully understood that closing our doors for an indefinite period would have a profound impact on our business. We also realized that impact paled in comparison to our obligation to you, our valued clients and friends. So it really wasn’t a choice for us. We absolutely had to do our part in helping prevent the spread of this virus.

It has also been our pleasure to be able to lend out equipment so you can continue, however differently, on your fitness journey. We are in the process of creating work out videos from coaches so you can see what we are doing and use those workouts, as well. We are tagging each other in pictures and videos to stay accountable to each other.

It has been a joy, though not a surprise, to see our community rally around each other virtually and digitally. Although we can’t be close in physical proximity, we are doing our best to remain close through pictures, videos, challenges, and hashtags.

And as we adjust to this new, but hopefully temporary normal, we want to say thank you for your continued support of CrossFit Merced. Without it, we wouldn’t have a place to return to when this mess is over. As the first of the month is upon us and memberships become due, we can’t stress enough how thankful we are that nobody is jumping ship.

CrossFit Merced is a labor of love for us. The community we’ve helped to build, the culture we’ve helped to create – we need these things as much as you, and have every intention of continuing where we left off as soon as we possibly can. In fact, we are currently discussing plans to revamp our kids area and implement a noontime class for open gym during the week. We listened to your suggestions seriously, and want to provide the absolute best product we can.

This week we will be sanitizing and cycling through equipment: if you’ve had a barbell or a rower for a week, please plan on trading it in for another piece of equipment so all our members can have periodic access to that gear.

We love and miss you all and look forward to seeing you in person, sweating and laughing together, sooner than later.

Matt Davis and Anthony DeJager

Conditioning
Teams of 3, with a continuously running clock:

Event #1 (0:00-7:00)
7:00 Max Load in Power Snatch
*One partner works at a time.

Event #2 (7:00-14:00)
7:00 Max Rounds of:
7 Power Snatch (95, 65)
7 Overhead Squats (95, 65)
7 Bar Facing Burpees
*One partner completes a full round at a time

Event #3 (14:00-21:00)
7:00 Max Calories – Row OR Ski Erg
*One partner works at a time.

Event #4 (21:00-28:00)
7:00 Max Distance Farmer Carry (70, 53)
– Goal: Have fun! One person works at a time.

Rx+:(Event #5 Max 7:00 Max Ring Muscle-ups)

Extra Credit
Banded Hammer Curls: Max Reps in 3:00

Strength
1a) Strict Handstand Push-ups: Reps of 20-15-10-5
– Scaling: DB Push Press – OR – Negative Handstand Push-ups: Reps 8-6-4-2

1b) Strict Ring Rows: Reps of 20-15-10-5.
– Goals for 1a/1b – whatever scaling option is chosen all sets should be tough.

Conditioning
”Curtis”
AMRAP 15:
5 Complex Reps (115, 75)
400 Meter Run

*1 Complex Rep = 1 power clean + 2 front rack forward lunges in place + 1 push press

Extra Credit
Barbell Rows – Accumulate 50 Reps with a pronated grip + 50 reps with a supinated grip. Use the same
weight you used in the WOD.

Update:

1. Equipment is still available.  Let us know if you need something and Katie will set you up.
2. All equipment surfaces must be sanitized upon checkout AND check in.
3. No hoarding; we’re going to come calling if you’re hanging on to a piece that someone else wants to use.  Share it.

Here’s Matt’s workout for today (or tomorrow):

CrossFit Merced Members,

We are into week-2 of our gym being shut down, and we are still in uncharted territory.  

First, we want to send out our best thoughts and wishes to all of you.  We are hoping that you all make smart decisions and stay safe.  Second, we want to thank each of you for your patience and loyalty.  

Starting today, in order to to reciprocate our appreciation, we will allow each of our members to check out three pieces of equipment to use at your home.   Feel free to grab a barbell, bumpers, bikes, rowers, floor mats, etc.   

Follow us on instagram and Facebook to see all of our updates and daily workouts, like this:

 

Of course, feel free to call, text, or email if you need help with anything.  

Best,

The CrossFit Merced Team

ANNOUNCEMENT: DUE TO COVID-19, CROSSFIT MERCED WILL CLOSED FOR 1 WEEK EFFECTIVE TOMORROW, MARCH 17, 2020.

Dear CrossFit Merced Members:

As the world experiences something we’ve never been through before, it is of the utmost importance for us, as people you trust with your health and your fitness, to lead well. For the last week, we (Matt and Anthony) have wrestled with what to do, how to do it, and when to do it. We have put forth every precaution we can, and are keeping up to date – even the hour – with developments and information about COVID-19.

The time has come that we have dreaded. It may cost us money. Honestly, it may cost us the business. But we value you and our community too much to put anyone at further risk.  We have decided to close CrossFit Merced for the next week in order to promote social distancing and to prevent the spread of this virus.

While we might end up being wrong about this, we are making the best judgment call that we can based on our understanding of our responsibility. We absolutely acknowledge the uncertainty of our decision. However, two months from now we would rather be wrong being be overly cautious than wrong being ignorant.

This is a fluid situation; we will continue to assess the status of of the COVID-19 epidemic and make decisions accordingly.  If, a week from now, it turns out we’ve found a cure and this pandemic has ended – wonderful. We will gladly and happily open back up. In the meantime we will be posting workouts you can do in your garage and backyard. We encourage social distancing for the foreseeable future.

We ask, if it is possible for you, to please not cancel or pause your membership.  We hope that you trust that this is not about us making money in this situation.  Rather, it is about being able to continue to open our doors and serve our members when it is time to open back up and re-start our regular program. We still have bills to pay (including payroll). CrossFit Merced has been a home away from home for many of us, and an important part of our lives. We are looking forward to the time we can be back to normal.

In regard to your workouts, we are following the lead of one of the world’s best fitness groups, NC FIT, which is based out of the bay area.  NC FIT is also closing their facilities and posting daily at-home workouts. Here is the link to see each day’s workout.  Also, in exchange for your continued loyalty, we will be “leasing” equipment to you at no additional cost for you to use in your workouts at home.  Equipment will be allocated to members on a first-come-first-served basis and will be limited to a single piece of the following: Kettlebells, Dumbbells, jump ropes, med balls, and boxes.  We will have a coach at CFM to distribute in the morning and afternoon tomorrow and Wednesday.  In the meantime, contact us if you’d like to borrow something and we can arrange it.

Take care of yourselves. Take care of your families. Take care of the most vulnerable who are at the most risk. Thank you for your understanding and patience.

Strength
Back Squat Cluster Sets: 6 Sets of 2.2.2 (10s)
– Beginner: Back Squat: 5 x 5, adding weight if form permits. 
– Goal: Build to heavy 2.2.2 roughly 80-85% of 1RM Back Squat if known.

Conditioning
EMOM 12:
Minute 1: 10 Goblet Squats (70, 53)
Minute 2: 10 Deadlifts (255, 165)
Minute 3: 40 Double Unders
– Goal: Unbroken for ALL rounds – loading should be challenging. We performed a couplet version of this (no
DU’s) on 1/27.
Rx+:(275, 185) (50 Double Unders)

Extra Credit
Single Arm Farmer Carry: AMRAP 5 – 90ft – moderate weight.

Olympic

Work to a heavy Snatch or Clean & Jerk w/a 2 second pause at 2″ from floor

Conditioning
AMRAP 32 in teams of 2:
32 Wall balls (20, 14)
32 Alt. DB Snatches (50, 35)
32 Burpee Jumping Pull-ups
32 Calorie Bike or Row
– Goal: Have fun and find a consistent pace with your partner. One person works – split as needed.
Rx+:(32 Handstand Push-ups in addition to prescribed work) (30, 20)

Strength
1a) Strict Chin-ups: 4 x 5-8
1b) Deficit Pushups (use plates or mats): 4 x 12-20.
–  Scaling: Regular Push-ups/Box Push-ups
– Goal: 4 challenging work sets – pull/push. Warm-up with 1-2 sets before starting work
sets.

Conditioning
AMRAP 12:
120′ Overhead + Front Rack Carry
50 Double Unders
25 Barbell Rows (75, 55)
– Goal: Consistent effort across all rounds. Unbroken Double Unders – light BarbellB Rows.
Rx+:(95, 65) (Heavy Rope DU’s if possible or 75 DU’s)

Extra Credit 
Upper-back Triset: 3 x 10 each.
– pass thru + facepull-apart + pull-apart
* every time you complete a round complete 20 Hollow Rocks

Strength
Tempo Deadlift: 5 x 3 w/4 second descent
– Take 3-4 warmup sets to build to work weight
– For those that know their max use 80% of 1RM
– Reset on each rep
– Goal: 5% heavier than last week but maintain some great form.

Conditioning
”Shock Factor”
For time:
21-15-9
Clean & Jerk (135, 95)
Front Squats (135, 95)
– Goal: Hard pace that will challenge you mentally and physically. Use a load that is challenging, but
light enough to complete big sets with.
*10:00 Time Cap

Extra Credit 
Banded Pull-throughs: 4 x 15

Skill Work

Alternating EMOM x 10:
Even Minutes: 15-30 Seconds Handstand Practice
Odd Minutes: 15-30 Seconds Step Down Pistols
-This is skill work, which should be challenging in regard to stability, but not intended to cause intense fatigue.  Please scale accordingly.

Conditioning
Every 5:00 x 5 rounds:
400 Meter Run or Row
15 Kettlebell Swings (53, 35)
15 Burpees
– Goal: All splits within 30s of each other, pace of roughly 80% (hard-ish.)
Rx+:(20 KBS, 20ft Handstand Walk)

Extra Credit
Banded Glute Bridges: 4 x 10. Rest 30s.
*Between sets complete 30s weighted elbow plank – heavy

Strength 
1a) DB Neutral Grip Bench Press: 4 x 8
1b) Elbow out Landmine Rows: 4 x 8-10
– Goal: Go slightly heavier than last week. Take 2 sets to warm-up to work weight.

Conditioning
EMOM x 15:
Minute 1: 6 Strict Chin-ups (C2B if possible)
Minute 2: 9 Push Press (135, 95)
Minute 3: 12 Alternating Step-ups (50s, 35s) (24, 20) (total)
– Goal: Challenging intervals, but no one should be hitting failure – you should have at least 30s to
recover.
Rx+:(EMOM x 20 – Minute 4 Perform 4/3 Bar Muscle-ups)

Extra Credit
4 Rounds:
DB Hammer Curls x 10
DB Revers Flys x 10

Strength
EMOM x 10:
1 Power Clean + 1 Hang Squat Clean
– Goal: Exceed last week’s weight by 5lbs or build to a heavy but perfect set.

Conditioning
”Batwings”
For time:
30 Calorie Bike
30 Deadlifts (225, 155)
30 Lateral Burpees
– Goal: Hard Effort – opt for faster pace over heavier loading.  Last tested on 11/25.

9:00 Cap

Extra Credit
Crossbody Carry – 6:00 x Max 90 ft. sets – switch sides every 90 ft.

Olympic

Work to a heavy Snatch or Clean & Jerk

Conditioning
With a running clock with a partner:
0:00 – 10:00
Max Distance Farmer Carry – AHAP.
12:00 – 22:00
Max Rounds of:
45 Calorie Bike or Row
45 Wall balls (20, 14)
24:00 – 34:00
Recovery
Row, Jog, Sledpull Powerwalk – client choice at a conversational pace.
– Goal: one person works, split however desired. Have fun!
Rx+:(30, 20) (45 Handstand Push-ups in AMRAP 2)