Category: Uncategorized

In the grand scheme of things and considering what’s happening in the world right now, this news you are about to read is fairly inconsequential. It won’t affect how you live and it won’t affect how you work out at CrossFit Merced. It is, however, some big news for Maya and I, and we would like to share it with you.

Effective September 1, 2020, Maya and I will have sold our share in ownership of CrossFit Merced to John and Dixie Sweigard. If you stop reading now, I wouldn’t be offended in the least. But I would like to attempt to put into words what CrossFit Merced has meant to us.

I could write pages and pages about my experience with this place and the people here; about meeting Jen and Anthony for the first time, or about my first workout in the building on Main Street (where I was humbled and humiliated by “Helen”). I could tell you stories about the early days at CFM and flipping tires in the parking lot or pushing sleds through the alley. I could write about being intimidated or tripping over the sidewalk that had been pushed up by the tree on our 400m, around the block running course. I could tell you about ripping my hands for the first time or how I’ve hated burpees for 10 years. I’m not joking when I say I think I could write a book.

But I will spare you all that because it doesn’t matter. I can sum it up by saying this; CrossFit Merced has been one of the most special and influential places in my entire life.

I stumbled into ownership about seven years ago when Anthony was finishing law school and studying for the bar exam. He needed help, and I loved being there. While I have never been the fittest person in the gym by any measurement, I loved people, and I loved helping people get better. As I transitioned through career changes and existential crises (another book I would like to write!), CrossFit Merced was constant. And in retrospect, I can easily say it was YOU, the members at CFM who became my friends that helped me through some of the most difficult transitions of my life.

Life transitions again have led us to this letter today. Maya and I have four kids whom we love beyond words. They deserve the best of us. We also both have very full time jobs as teachers that demand our time and attention. We came to realize recently that we were not able to give the time and energy to CrossFit Merced that It ultimately deserves. To be honest, that realization has been heartbreaking.

In short, we want to say thank you all for EVERYTHING these past years have given us, and the friendships we’ve made will remain. We are so grateful for you. Also, we are absolutely NOT “going anywhere” – you’ll see us in the afternoon most days sweating and laughing and complaining. Further, we have full confidence in John and Dixie taking the reins, and are excited for the future of CFM.

Your workout buddies,
Matt and Maya Davis

WARM-UP
AMRAP x 5 MINUTES
100m Jog
5 Kip Swings
5 Med. Ball Front Squats
5 Med. Ball Push Press to a target*

*Athletes toss the ball to a target from the Push Press. However, when catching the ball, catch the ball in your 2-4”, the dip you would do for the Push Press. This is not a full wall ball yet.

STRENGTH
3 SETS
6/6 Tempo SA DB Bench Press (3/1/11) (3 secs down, 1 sec hold, 1 sec up)
6/6 Tempo SA DB Arnold Press (3/1/1)
6/6 Tempo SA Supported Bent Over Row (3/1/1)

SA = Single Arm

-Rest as Needed b/t Sets-

WORKOUT
3 ROUNDS FOR TIME
400m Run (500m row/ski or 30 cal bike)
30 Wall Balls (20/14)|(14/10)
20 Pull-Ups

(Score is Time)

STRENGTH
EVERY 2:00 x 5 SETS*
4 Deadlift

*Start heavier and end heavier than last week.

WORKOUT
3 SETS
AMRAP x 4 MINUTES*
5 Deadlifts (205/145)|(135/95)
7 Box Jump Overs (24/20)
9 Toes to Bar

-Rest 1:00 b/t Sets-

*Pick up where you left off each set.

(Score is Total Rounds + Reps)

STRENGTH
EMOM x 6 MINUTES
3 High Hang Power Cleans

Into…

EMOM x 6 MINUTES
3 Hang Power Cleans

*Keep weight moderate-heavy.

WORKOUT
EVERY 3:00 x 4 SETS
15/12 Cal Row
10 Bar Facing Burpees
5 Hang Power Cleans (Athlete’s Choice)*

*Moderate-heavy to heavy.

(Score is Each Set for Time)

STRENGTH
EVERY 2:00 x 5 SETS*
4 Back Squat

*Start heavier and end heavier than last week.

(Score is Weight)

WORKOUT
FOR TIME
1,000 m Row/Ski or 50/40 Cal Bike

Into…

5 ROUNDS
10 Back Squats (155/105)|(115/75)
50 Double Unders

(Score is Time)

STRENGTH:
EMOM 8
4 push jerks

WORKOUT:
5 sets not for time
20 inverted shoulder taps OR 10 strict HSPU
:30 hollow hold
:30 Superman hold

FINISHER:
Accumulate 75-100 straight arm banded front raises

Hello, all.

As you’ve probably noticed, air quality is bad. Really, really bad. So bad, in fact, that (through much discussion and deliberation) we have decided to call an audible this week and not program any metcons.

We understand this will be disappointing to many of you. But we also hope you understand we are making this decision for your benefit and well-being. Crossfit is not simply about working as hard as you can every single day. It is about maintaining a healthy lifestyle, and we genuinely believe that breathing this air, especially in the way we breathe during our workouts, is harmful, ultimately, to your health.

This week we will shift our focus to strength and Olympic lifting sessions, as well as focusing on some gymnastics movements we don’t often get a chance to emphasize. We will attempt to minimize the effects on the respiratory system while still building capacity by increasing strength and skill in gymnastics.

We genuinely believe this will be a fun week. We humbly ask you to trust the process and put in the work!

STRENGTH Pt 1
EVERY 1:30 x 7 SETS
1 Clean Deadlift +1 Below the Knee High Pull +
1 Below the Knee Hang Power Clean +
1 Above the Knee Hang Power Clean
*Start light and build to moderate.
(Score is Weight)

STRENGTH Pt 2
10 Minutes to find a max (for the day) power clean from the floor

STRENGTH Pt 3
Accumulate 50 front rack Forward lunges (115/75) in as many sets as needed

Open Gym / Gymnastics Coaching (Pull-ups, Kipping, Toes 2 Bar, Bar Muscle-ups, Wall Walks, Handstand Holds, Handstand Pushups)

WARM-UP
EMOM x 6 MINUTES
MIN 1 – 5 Scap Push-Ups into Max Push-Up to Pike (Down Dog)
MIN 2 – 10 DBL KB Suitcase Deadlifts into Max Suitcase Hold
MIN 3 – 10 Burpees into Max Med Ball Overhead Sit-ups

STRENGTH
3 SETS FOR QUALITY
16 Slow Tuckups
12 Pike Push-Ups (Box or No Box)
1:00 EZ Row

WORKOUT
3 SETS
3 Indoor Laps KB Suitcase Carry (53/35)|(35/26)
20 HR Push-Ups
30 Med Ball Overhead Sit-ups (20/10)

-Rest 1:00 b/t Sets-

(Score is Each Set for Time)

We are experiencing a potentially unhealthy air quality situation and we’re doing our best to adapt for you, our members. So here’s another workout that is outside of our normal program but we think will ultimately serve you best.

1a) Double Unders: 4×30 sec
1b) Bench/Floor press: 4×5
1c) Flutter Kicks: 4×30 sec

2a) Seated Lateral raise: 3×10
2b) Seated Front Raise: 3×10
2c) Side Plank: 3×30 sec each

3a) Upright Row: 3×12
3b) OH Tricep Ext: 3×12
3c) Barbell Curls: 3×12

In light of the poor air quality, we will be using today’s class as an opportunity to increase strength and stability with primary and auxiliary movements. Developing stronger movement today will have benefits for future conditioning.

Strength
1a) Glute Hip Thrust w/KB: 4×10
[advanced: single leg x 8 each side]

1b) Banded Lateral Walk: 4×15 steps each direction (stay in your own area; change direction as needed)

1c) Strict Pull Up: 4×8+
[add weight if necessary; scale pull up negatives x 4 reps w/5 second descent]

2) Every 2:00 x 6 sets:
6 Deadlifts
*Start and finish heavier than last week.

3a) Good mornings: 3×10
3b) Single Arm Elbow Out KB Row w/staggered stance: 3×10 each arm

STRENGTH
EVERY 2:00 x 6 SETS*
6 Back Squat

*Start heavier and end heavier than last week.
BENCHMARK WORKOUT
“SABERTOOTH”

AMRAP x 12 MINUTES
5 Back Squat (135/95)|(95/65)
5 Toes to Bar
5 Wall Balls (30/20)|(20/14)

(Score is Rounds + Reps)

STRENGTH
8 SETS
1 Pausing Hang Power Clean*
+
1 Hang Power Clean

*Athletes will pause :02 above the knee before completing the movement.

(Score is Weight)

WORKOUT
5 SETS (:40 ON / :20 OFF)*
MOVT 1 – Hang Power Clean (95/65)|(65/45)
MOVT 2 – Back Rack Reverse Lunges
MOVT 3 – Sit-Ups

-No Additional Rest b/t Sets-

(Score is Total Reps)

STRENGTH
EMOM x 10 MINUTES*
4 Push Jerks

*Start light and build to moderate-heavy

(Score is Weight)

WORKOUT
FOR TIME
30 Push Jerks (95/65)|(65/45)
30 Box Jump Overs (24/20)
250m Row or Ski or 15/12 Cal Bike
20 Push Jerks (115/75)|(75/55)
20 Box Jump Overs
250m Row or Ski or 15/12 Cal Bike
10 Push Jerks (135/95)|(95/65)
10 Box Jump Overs
250m Row or Ski or 15/12 Cal Bike

(Score is Time)

STRENGTH
EVERY 1:30 x 6 SETS
5 Push Jerks

BENCHMARK WORKOUT
“EVEREST”

FOR TIME
3-6-9-12-15-12-9-6-3
Push Jerk (115/75)|(75/55)
Cal Row

(Score is Time)

STRENGTH
EVERY 2:00 x 6 SETS*
8 Deadlift
*Start heavier and end heavier than last week.

WORKOUT
5 ROUNDS FOR TIME
10 Deadlifts (185/135)|(135/95)
12 Toes to Bar
20 Wall Balls (20/14) / (14/10)
-Hard Cap 15:00-
(Score is Time)

STRENGTH
6-6-6-6-6*
Hang Power Clean

*Keep weight moderate.

WORKOUT
5 SETS
12/10 Cal Bike
10 Box Jumps (30/24)|(24/20)
8 Hang Power Clean (135/95)|(95/65)

-Rest 1:00 b/t Sets-

(Score is Each Set for Time)

STRENGTH
EVERY 2:00 x 6 SETS*
8 Back Squat

*Try to match or exceed loading for all

sets from last week.

(Score is Weight)

WORKOUT
AMRAP x 12 MINUTES
50 Double Unders
25 Medball Russian Twists
15 Kipping Pull-ups
10 Back Squats (95/65)|(65/45)

 

STRENGTH
6 SETS
2 Pausing Hang Power Clean*

*Athletes will pause :02 above the knee before completing the movement.

-Rest as Needed b/t Sets-

(Score is Weight)

WORKOUT
4 SETS FOR MAX REPS
1 Minute – 15/12 Calorie Bike/Ski/Row
1 Minute – Hang Power Clean (75/55)
1 Minute – Bar Facing Burpees
1 Minute Rest

(Score is Reps for cleans and burpees)

STRENGTH
8-6-6-4-4*
Hang Power Clean
*Start light and build to moderate.

WORKOUT

3 SETS
AMRAP x 4 MINUTES*

5 Hang Power Cleans (135/95)|(95/65)
7 Toes to Bar
9 Up-Down Over Bar
-Rest 1:00 b/t Sets-
*Pick up where you left off each set.
(Score is Rounds + Reps)

STRENGTH

EVERY 1:30 x 5 SETS

6 Push Jerks
(Score is Weight)

WORKOUT
4 SETS FOR MAX REPS

1:00 – Push Jerks (95/65)|(65/45)

1:00 – Ring Rows

1:00 – Wall Sit

-Rest 1:00 b/t Sets

(Score is Reps)