WOD: 6/4/13

Strength:  1 x 20 High Bar Back Squat – Heavier than Last week.


3 rounds for time of:

Run 400m
10 Thrusters 115/75#


This is a good article.  I find myself thinking these thoughts, but it’s hard for me to be this honest with some of you.  [Disclaimer: We’ve got a good group that is VERY consistent with your attendance – this is not for you.  Keep it up.]
The Evils of Undertraining

WOD: 6/3/13

Strength:  7X1 2-Position Snatch – heaviest possible, rest 60 sec.

*Notes: Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang – approximately 2″ from the floor.


For time:

30 Push Press 115/75#
30 Over-the-Box Jumps 24/20″ (touch top)
30 Pull-ups

Regionals Recap, Part IV (random thoughts not necessarily related)

The journey > The destination

34th place in the NorCal Regionals is my final score.  33 athletes earned better scores; 8 athletes did worse.  It’s the number the world may use to judge my fitness.  It’s the number the CrossFit community will use to determine my value.  It does not, however, define me.

I went into Regionals with 2 defined, yet immeasurable goals:
1) Enjoy the moment
A year ago I let myself become overwhelmed by the stress and pressure of the competition.   I got hung up on the mistakes that I thought I’d make.  I was distraught about what scores my competitors were posting.  I put an enormous amount of pressure on myself.
This year I got my head out of the rat race and focused on the right things.  I made friends with a lot of the other athletes.  I stopped to thank my judges before and after each workout.  I enjoyed being able to be out on the field competing.

There were moments before each of my heats where I’d have 3 or 4 minutes to myself where I’d reflect and try to put things into proper perspective.

I’d take the time to pray and thank God for blessing me with this opportunity.  “There are a thousand things that are out of my control that had to go right for me to be here and they all lined up for me.”

I remember telling God, “Lord, thank you that the hardest thing I have to do today is deadlifts.”

I saw the crowd of CFMers who showed up in force with a giant face-on-a-stick to support me and I felt like a superstar.

I even came to tears once thinking about how difficult this WOD was going to be and how awesome it was that my son, Luke would be watching me.   I’d think about how one day Luke is going to have to deal with hard stuff, too.  When that time comes, maybe he’ll remember the time when his dad stood out in front of the crowd, bravely, and kept moving.  Fortunately I was wearing sunglasses so nobody could see my red, watery eyes.

It sure was  lot of fun to let myself have fun.

2) Be at my best in terms of effort and attitude

Before the 5th event on Sunday I got a text from my Brother, AJ.  “Be tough.”

What else could I do at this point?  Essentially I was faced with a choice to be tough or not.  There wasn’t anything else I could do.   Everything came down to these eventualities.

Being emotionally tough meant having a great attitude.  It meant being gracious to everyone helping and supporting me.  It meant encouraging my competitors.  It meant keeping my chin up even though I got (next t0) last place in event #5.

Being mentally tough meant pushing – hard.  It meant spending the extra hours stretching – even though it hurt and I hated it.  It meant getting these WODs done as fast as my genetic potential would possibly allow.  It meant not taking an extra breath during rest if I didn’t need it.   It meant going down and getting another rep done even though it made me feel like I was dying.

After each event I was able to face everyone with my head high.  It wasn’t that I hadn’t made mistakes, because I had.  I should have fixed my pistols.  I should have paced my muscle-ups better.  I should have rowed faster.  I did my best, though, and I was tough.


I knew that if I enjoyed the moments and had a great attitude and great effort that it would be an amazing experience.  34th place is a lot lower than I would have wanted, but 34th place doesn’t define me.  I’m most pleased with going out and making my family and friends proud.  I’m content to know that I gave it my best shot.

I’d like to offer another “THANK YOU” from the bottom of my heart to each and every one who helped along the way.

To me, the best part of the whole experience is when, after the last event, Jen looked me in the eyes and said, “I’m proud of you.”  My eyes welled up behind my sunglasses and I looked down at Luke.  I broke down into a mess of full tears when he yelled, “Dood Job, Daddy… BARBELLS!”

WOD: 5/31/13

Test:  500m Row sprint

–  then  –

For time:

20  Pull-ups
2 Push Jerks 155/105#
15  Pull-ups
4 Push Jerks 155/105#
10  Pull-ups
6 Push Jerks 155/105#
5  Pull-ups
8 Push Jerks 155/105#

*Post times.  [Advanced: C2B Pullups]


Regionals Recap Part III

This is a once-in-a-lifetime opportunity.  I want to enjoy every bit of it…

Event 6: Chipper

I had been looking forward to the chipper since the WODs were first announced 2 weeks ago.  I knew it was something I could do well at.
Double unders, shmubble shmunders.  At this point these are easy if we have to do less than a thousand.  A few years ago there were people struggling with these things but we’ve all got them down by now.
50 Handstand pushups was harder than I expected.  The main reason for the difficulty was the narrow hand placement that they made us use.  Once again, it’s difficult for us tall guys to bring our hands in this narrow.  I got no-repped a few times because my hands were too wide, but I made it through without too much trouble.
40 Toes-2-Bar were fine.  A year ago I would have had significant trouble with these, but I’ve been working hard on T2B for the past year.  I’m no expert, but it’s no longer a weakness for me.
30 Axle Jerks (@ 160#) was hard on everyone.  They made us stand on numbers that corresponded to our reps so the crowd could see who was winning.  I accidentally stepped off of the number a few times so I didn’t get credit for the reps.  The thickness of the axle was hard to prepare for.  I’m very used to the feel of a barbell in my hands – it’s comfortable.  The diameter of the axle is more than twice as big so it’s hard to maintain a good grip.  This is where we all started to feel the fatigue from the HSPU.  I got through them faster than most of my competitors, though.  Some of the athletes never even finished these.
100′ of lunges (holding the axle in a front rack) was pure misery.  It’s one of those things that you can always do another rep; it’s a matter of how much pain you’re willing to endure.  I dropped the axle twice.  When I was out there on the field I though I dropped it for 5-10 seconds and picked it right back up.  Later I saw a video and I realized that it was an illusion – in reality I sat there huffing and puffing and looked at that thing for way too long.  Regardless, I finished my heat first and felt great about my effort.

During the workout I could hear the announcers referring to me as “Crowd favorite, Anthony DeJager.”  It wasn’t because of anything I had done, but rather a tip of the cap to all of the CFMers in blue shirts screaming at the top of their lungs.  I got more cheers than just about anyone.  It was a cool moment and it makes me appreciate all of you who showed up to cheer me on – even if I was in the bottom heat.  Y’all got heart.

Event 7: Rope/Clean/Sprint
I think this would have been a great workout for me if I was fresh; I was definitely NOT fresh.
Rope climbs were fine.  None of us had any struggles with them.  They were mostly there as a spacer between reps on the heavy barbell.
225#  Cleans (full squat) were nasty.  I do a lot of cleans in training and 225 pounds isn’t ever a struggle.  It’s different, though, when you have to run and climb ropes, and DO THE CLEANS FAST.   I stayed steady and methodical. I only pulled the bar when I was certain I’d be able to complete the rep.  I had a miss on my third round because I left the weight too far forward.  I may have been able to recover it, but we had to be on the printed numbers in the mat, so I would have gotten no-repped.  I’ll be dedicating more time to heavy squats to get better at these.

By the time we got to event 7 there was no pressure at all.  As competitors we had gotten to know each other and were enjoying these events together.  In my heat we were out of the race by now, and realized that we wouldn’t be moving up and down the leaderboard with any significance, if at all.  It had essentially become a celebration of our achievement together in getting to this point.  None of us were giving up – we still gave it everything.  I ended up getting 3rd place in my heat.  It was a lot of fun to be in the group competing.

[To be continued…]

WOD: 5/30/13

Strength: 3 x ME UB KB Swing – heaviest possible

–  then  –

12 minute AMRAP of:

7 Hang Power Cleans 155/105#
14 Burpees
21 Lateral Box Jumps 20″ (touch top)


Regionals Recap Part II

I thought I woke up ready to go on Saturday, but I was unaware of the ambush I’d be walking into…

Event 4: 100’s

100 wallballs were no problem.  I broke them into sets of 25 with very short rest in between just for the sake of pacing.  I’ve done close to a hundred unbroken before, so I knew that I’d be fine.
100 Chest-2-Bar pullups was tough.  I had been expecting this part of this workout to be the single most difficult part of the weekend.  I broke it up into bite-size pieces right away – 5 at a time.  I’ve got long arms and my body weighs a lot more than my competitors, so it was expensive for me.  By the time I finished the C2B’s  I was way behind the leaders.
100 Pistols was the worst.  It was MUCH more difficult than I expected.  Looking back, it’s the thing I should have done a better job preparing for.  I thought my pistols were good enough, but I wasn’t comparing my pistols to Regionals athletes.  My strategy was to hold my foot with my hand during the movement to add some stability.  As it turns out, this “backfired” on me:  I had to round my back out so much to reach out that I lost all of my low back strength halfway through.  It took me ~10 minutes just to do 100 pistols.  Way. Too. Slow.100 DB snatches? Nope.  I only got 25 before the time cap.

I thought I was ready but I wasn’t.  I didn’t have my mental game on point.  As the workout went on and on I was unable to properly focus.  I know I could have done better if my mental approach was better, but I didn’t dwell on my mistakes.  I maintained the right attitude: I’m thankful for the opportunity to be out here.  I’m thankful for all of the people who are here to support me.  I’ll make up for it by being my absolute best from here on out.

Event 5:  21-15-9 of Deadlifts @ 315# & Box Jumps @ 30″

I’m a terrible Deadlifter.  Well, not terrible, but I’m not very good at it – especially compared to the guys around me.  I can blame it on long femurs and unfair disadvantages, but the truth is that I’ve just got to get better at it. I’m pretty good at box jumps, but so is everyone else.  This WOD was all about the deadlifts, and I had an uphill battle to fight.  Regardless, I was determined to get through this one before the time cap.
The 21’s were ok.  I was able to maintain a stable midline and break it up into 3 easy sets.  Box jumps were steady: Jump up, stand, step down, repeat.
The 15’s were brutal.  I broke it into 5 sets.  My midline started to go away.  I was trying to use my hamstrings, but they decided not to show up to the party.  The 100 pistols from 3 hours earlier had me exhausted already.  I got no-repped 3 or 4 times for bouncing the weight (I wasn’t intentionally bouncing, I was just so tired that it looked like I was).  I found a way to get through it, though.
The 9’s were all about guts.  “Lift that S.O.B.” kept going through my head.  No, my technique wasn’t good; not good at all.  No, it wasn’t fast.  BUT, I finished under the cap.  I got 33rd place in the deadlift event which I was proud of.
I’d like to note that I still maintain my official stance on deadlifting:  “There are absolutely zero long term advantages to lifts without a perfectly stable midline.  Any deviation from midline stability is not allowed.”  At Regionals, however, I chose to break that rule for a short term goal 🙂

Saturday Night was awesome.  I was way sore, but I enjoyed my time with everyone.  Morgan made a bunch of food (BTW, before I forget, Mordan took care of everyone ALL WEEKEND LONG.  Thanks for all of your help, brother) and everyone gathered at the RV camp.  It was so cool to hang out with all the CFMers playing games, laughing, and dancing.  The WODs destroyed me, but you all brought me right back up.

Thank you to everyone who was there with me.  I had a great time.  I say it all the time: We do some things well, but the BEST thing we do is community.  Our people love, accept, support, and encourage each other.  It’s an amazing bunch to be a part of.

[To be continued…]

WOD: 5/29/13


Power Clean + Push Jerk: 3X1 @ 70%, 3X1 @ 75%, 2X1 @ 80%  – rest 60 seconds between sets.

–  then  –

4 rounds for total time of:

12 Handstand Pushups
Run 400m

Rest 2 minutes between rounds.

*Post times.  Notes: Strict 20 min time cap.  Handstand pushups should be scaled in such a way that they are as difficult as possible, while still being able to work through all 48 reps.  For example:  If Rx HSPU are too difficult to perform, but knees on the box is performed easily, then 1) raise box, 2) place feet on box, and/or 3) increase vertical angle of torso.  The goal is to (while still moving at a proper pace) train your body to move your bodyweight (or as much of it as possible) through the full range of motion.  Do not scale ROM.


Regionals Recap: Part I

Training:  (This is the cliff-notes version…)
My workload between the Open and Regionals was insane.  I followed a very well-planned method designed to build my body up in such a way that I could train as much volume as possible without over training.   I trained every Monday, Tuesday, Wednesday, Friday, and Saturday (rest days are Thursdays and Sundays).   I’d wrap up the morning classes and start stretching, mobilizing and warming up at 10:30 AM.  After a half hour of warmup I’d start my BBG (barbell gymnastics) work for the day.  This usually included 15-20 sets of HEAVY clean & jerks, snatches, or some drill or variation of either movement (keep in mind that each set could include up to 7 or 8 reps).  BBG takes about an hour if you’re moving non-stop; up to 2 hours if you take extra rest.  After BBG I’d either do strength or skill work.  Strength work included Back Squats, Deadlifts, Bench Press, Push Press, Heavy pulls, or some variation of these.  Skill work would include L-sits, handstand holds, handstand walks, TGU’s, Triple-Unders, or something else wacky.  After skill work I’d do a 10-20 minute MetCon.  After the MetCon I’d do core stability work or extra strength work on small muscle groups, like isolated hamstring or back movements.  I’d be finished around 1:30 PM.  After an hour of rest I’d get ready for another conditioning WOD, usually around 15-25 minutes.   I’d often go to a track or other location for the 2nd WOD.   Eat. Rest. Rinse. Repeat.

We (Brian, Matt, Morgan, Alvin, Jen, & Myself) left at 9 AM on Thursday.  It was fun to be making the trip together.  I was filled with nervous energy because 1) I had taken some extra rest days, and 2) I was way nervous, duh.  We got to Sonoma and set up camp at the RV park.  After we set up I registered and got a lame T-shirt (last year they gave us THREE cool shirts; this year we got ONE orange pastel shirt).  Stretched all day, talked some strategy with Brian & Jen, went to bed early. Good day.

Event 1: “Jackie”
“Jackie” was the first WOD on Friday (1k Row, 50 Thrusters, 30 Pullups).  I had done “Jackie” 4 times previously.  My times were 6:54, 6:51, 6:03, and 6:08.  I KNEW I could beat those times, but I’d have to row slower so I could do the thrusters and pullups faster.  I’m a pretty good rower, so my tendency is always to row as hard as I can to use my height advantage.  This time I slowed my pace down (stayed at ~1:43/500m).  I got off the rower and picked up the bar, started thrusters.  I did all 50 thrusters unbroken and got no-repped 3 times.  I walked straight to the pullup bar and jumped up.  Up to this point, I had never done unbroken pullups on this WOD and I didn’t know if I was capable of doing it unbroken or not.  I started pullups and when I hit number 15 it felt good so I kept going.  I hit number 20 and it still felt good so I kept going.  To my surprise  I was able to stay on the bar and perform all 30 of the pullups unbroken.  As I was working I could hear the CFM crew behind my back yelling their faces off.  I absorbed all of that energy.  5:50, PR.    I was happy with my workout.  Looking backI wish that I had done better thrusters though – the 3 no-reps cost me ~10 seconds.  It was another reminder of how important it is to have  perfect movement standards during training.

Speaking of standards… I try to make all of my movements perfect – ALWAYS.  I’m that way whether anyone is watching or not.  Every rep PERFECT.  Because of this, I was prepared for the movement standards at Regionals.  There are times when I’m tempted to cut a rep short or quit a round a few reps early.  I won’t do it.  It’s not worth it.  The time I put on the whiteboard would be a lie to myself and everyone else.  Worse yet, there would be a time when I would NEED those perfect reps in my back pocket, whether it be during the Open, at Regionals, or another competition.  I wouldn’t be as prepared as I could if I didn’t train like I was being judged.  Chest MUST touch the bar.  Toes MUST touch the bar.  Ball MUST go over the line. Etc.   In fact, leading up to Regionals, Chris Clow would no-rep me during my workouts EVEN IF MY REPS WERE GOOD.  It helped.  Thanks, Chris 🙂

The first event gave me the experience I had been waiting for.  I kept thinking about how fortunate I was to be part of these moments.  “I’m here.  I earned this.”

Event 2: 3-Rep Max Overhead Squat
This was a tricky one for me.  Overhead Squats are one of my strengths so I knew I could do well.  Recently, though, I had been having some wrist/forearm problems that were making Overhead Squats difficult.  I was able to choose my starting weight: either 225 or 255.  This was a tough choice because I knew that I could get 255 on a good day.  If I got 255 I’d have a big advantage on everyone else.  The downside was that if I wasn’t having a good day and I couldn’t get it for 3 reps then I’d be disqualified from the competition.  I chose to be conservative and start at 225.  It went up easy for 3 reps.  Then I loaded 235 – it went up easy for 3 reps but my wrist was starting to hurt pretty bad.  At this point it was only painful, but it hadn’t started working improperly.  I loaded 245.  When I put it overhead it was hard to focus on anything but the pain coming from my wrist.  I got through 2 reps and by the time I finished the 2nd rep my wrist was unable to stabilize any more so I dumped it.  My score was 245.2.  I was happy with it.  I had about 5 minutes left, but I decided to let it be.  I’m glad I started conservatively.  2 of the guys who started at 255 only got 2 reps and got disqualified.  They watched the rest of the events from the stands.  My wrist was good enough to continue – it only gives me problems during overhead squats and there were no more remaining in the weekend so I would be fine.

It was so cool to look out and see the CFM crew cheering me on.

Event 3: 30 Burpee-Muscle Ups

“Stay steady” was my only focus.  It worked, mostly…
I started with a Jumping-Muscle-Up for my first rep, which I thought was pretty cool because I was the only competitor  in the competition to do it.  I did my best to conserve my shoulders on the burpees so I could use them on the muscle ups.  Down, up, over, press out.  Repeat.  I was doing great through 20 reps.  I was a few reps ahead in my heat.  I felt good about the pace I was on.  I knew that if I could keep my pace I’d end up with a very good score.  Well, as it turns out, I could not keep my pace.  After about 23 reps I wasn’t able to lock out on the muscle up.  I got no-repped 6 times out of the next 10 attempts.  I finished with 27 reps before the 7-minute cap.   It was a decent score and  I was content with it.
Sometimes fortune favors the bold.  I took off at a risky pace not knowing if I’d be able to maintain it.  I’m glad I gave it a shot.  Yes, now that I can see it in hindsight, I should have slowed down.  It doesn’t matter, though.  I gave it my best shot.

Day 1 was over.  I came in ranked 45th.  Now I was 28th.  It was my highest ranking of the weekend.  My body wasn’t sore or tired.  My hands weren’t torn.   I was so happy that I was able to be here doing this.

[To Be Continued…]


Honor our heroes.
For Time:
1 mile run
100 pull-ups
200 push ups
300 air squats
1 mile run

*partition pull-ups, push-ups, and squats as necessary.

Scaling options include “half-Murph” or “team-Murph” (pick up to 2 other people to join you).

Heats for “Murph” will start at 8:00, 8:30, 9:00, 9:30, & 10:00 am. Be early to get warmed up as heats will be prompt. For the sake of organization no early or late starts will be allowed.

Join us at CFM for this annual tradition as we celebrate our heroes with hundreds of thousands of other CrossFitters around the country will also be doing this WOD.

Continue reading “MEMORIAL DAY “MURPH””

WOD: 5/22/13

Strength:  7×1 3 Position Clean + 1 Jerk (low to high) – heavy but perfect, rest 60 sec.


30 Burpee Chest-2-Bar Pull-ups for time.

*Strict 5 minute cap. Use highest bar possible.

Rest 5 minutes, then:

Run 800m for time.

Rest 2 minutes, then:

Run 400m for time.

When I was growing up my dad would watch the Rocky movies with me and my brothers.  We must have watched each movie (6 of them, right?) 10-15 times.  They’re way cheesy, but we liked them anyways.  All day I’ve been thinking about a scene from #4…

Regionals are just a few days away.  This is incredibly exciting for me because I know I’m as prepared as I can be.  I’ve put in all the hard work and now it’s time to enjoy the competition.  If I make the top 4, I’ll get a chance to go to the CrossFit Games Finals – If I win the games I’ll get $250,000 and the title “Fittest Man On Earth.”   Yeah right 🙂

Rocky was about to go toe to to with Ivan Drago.

He told Adrian,  “No, maybe I can’t win. Maybe the only thing I can do is just take everything he’s got. But to beat me, he’s going to have to kill me. And to kill me, he’s gonna have to have the heart to stand in front of me. And to do that, he’s got to be willing to die himself. I don’t know if he’s ready to do that. I don’t know.”

I feel a bit like Rocky (but much taller, balder, and without the way-cool training montages).  I’ll be competing against some of the fittest men in the world in 2 days.  I know I’m not going to win first place this weekend.  I almost certainly  won’t even be in the top 20.  I do know, however, that I’m going to give it my best.  I’m going to give everything I’ve got in every workout and it’s going to be painful – very painful.  Anyone who beats me is going to have to earn it.  They may beat me, but I’m not gonna make it easy for them.

I encourage you to do the same in your workouts – do your best!  Your best is all we can ask.  Your best is good enough.  If someone is going to beat you, then you should make it hard for them to do it.

See you at Regionals!



1) Pick up your regionals shirts at CFM.  Whatever doesn’t get picked up by Thursday evening is coming with us to Sonoma.
2) We’re closed this Friday & Saturday
3) Monday’s Schedule:  Memorial Day “Murph” Heats @ 8, 8:30, 9, 9:30 & 10!  Show up early to get warmed up and get ready to honor a fallen soldier in this annual tradition.  We will have scaling options like “Half Murph” and “Partner Murph” for those that want to scale.

WOD: 5/20/13

Strength:  7×1 3 Position Snatch (low to high) – heavy but perfect, rest 60 sec.


*With a running clock and no rest between:

2 minutes ME Handstand Hold (accumulate as many seconds as possible)

6 minute AMRAP of:

15 Hang Power Cleans @ 115/75#
15 Burpees

2 minutes ME Handstand Hold (accumulate as many seconds as possible)

4 minute AMRAP of:

10 Hang Power Cleans @ 115/75#
10 Burpees

2 minutes ME Handstand Hold (accumulate as many seconds as possible)


Reminder: CFM will be closed on Friday for Regionals.

I’m incredibly excited to start Regionals week!  The support I’ve gotten from our CrossFit Merced family has been an amazing blessing.  Everyday I am encouraged by all of you who show your support in so many different ways.

Competing at Regionals this weekend will certainly be an amazing experience, but I can’t help but think that the journey is greater than the destination.   Every step of the way has been uplifting for me.  There are several things that stand out to me as I approach this weekend.
1)  Jen makes it happen.  Thank you, Jen, my wife.  The behind-the-scenes support that she provides has allowed me to get here.  She is ever  caring for our family and keeping my life together while I have fun.  I often joke that “I get to play in the gym all day and she does all the hard work, but for some reason I keep getting all the credit!”  Her sacrifice and service to our family is the lynchpin to my success.
2)  I thrive on your encouragement.  Since last year I’ve had constant encouragement from you, our members.   It feels great to know that you all believe in me.  CrossFit is as mentally and emotionally challenging as it is physically demanding.  The community of support allows me to draw strength when it gets hard to keep going.  Thank you, CFM family.
3)  My training partners and coaches are incredible.  Cami and Alvin (are like me – they don’t have “real” jobs) have been with me hour after hour, day after day in the gym putting in the work and sweat.  Brian, Eddie, Jason, & Matt (et al) are also there to challenge me and coach me to be better.  I’m not surrounded by “yes” people.  This crew is honest and tough and I’m better for it.  Thanks, guys.

Tentatively, my heat schedule is as follows…
Friday, Event #1 @ 11:20 AM;      Event #2 & 3 @ 4:10 PM

Saturday, Event #4 @ 12:45 PM;      Event # 5 @ 5:00 PM

Sunday, Event # 6 @ 11:20 AM;        Event # 6 @ 3:15 PM

*Note:  My heat order may change based on re-seeding, but the schedule is a close estimate.

WOD: 5/10/13

Strength: EMOM for 14 Minutes Alternating:

1a) 1 Power Clean +3 Front Squats @ 70-80%
1b) ME UB Perfect Pushups

*Notes: Pick a FS weight between 70-80% that is challenging but fast. Error on the side of heavy for the FS load.


*In teams of 2

20 minute AMRAP of:

30 Lateral Burpees over BB (partners alternate every 5 reps)
20 BB Weighted (Front Rack) Walking Lunges @ 95/65# (1 partner completes all 20 per round—teams alternate every round)
30 Ab-Mat Sit-ups (The other partner—who did not complete the lunges—completes all 30 per round)
20 Touch-N-Go Power Snatches (partners alternate every 5 reps)

Remember, when you finish your workout, hang out and be supportive of those who haven’t finished yet. It takes a lot of guts to keep working out when most of the other athletes in the class are finished. Give the late finishers some credit for having the courage to complete all their reps with integrity. Show them your support and respect by waiting to rack your equipment until everyone is done. Encouragement and team support goes a long way.

Also, don’t be late to classes. You should be mostly warm and ready to when the class starts. We understand that life happens, so lateness is excusable if it is rare or infrequent.

WOD: 4/18/13

Strength:  20 Minutes to establish a 1RM Deadlift.

Notes:  At CrossFit Merced we do NOT do deadlifts to see how much you can pick up.  We do deadlifts to test your ability to maintain a stable midline while loading your skeletal system.  In order to be consistent with this agenda, we insist that every deadlift be performed with a properly stable and rigid midline.  For the purposes of our recording, any deviation from a stable midline will result in a no-rep.  If you haven’t read it yet, this is our unofficial stance on deadlifts.
In short:  Lift heavy, but lift perfectly.

–  then  –

2 Min ME Ring pushups,

-1 minute rest

5 Minute AMRAP:
7 Knees-2-Elbows
15 Standing Broad Jumps (6’/4′)

-1 minute Rest

2 Min ME Ring Pushups

*Post total pushups and rounds.  Notes:  Ring pushups must be completed with a stable midline.  If there is any deviation in midline stability do regular pushups on the ground.


WOD: 4/15/13

Strength:  (7 x)  1 Snatch Balance + 1 Hi Hang Snatch

–  then  –

4 minute AMRAP of:

Burpee Pull-Ups

*Rest 2 minutes.

6 minute AMRAP of:

30 Double-Unders
15 Power Cleans (95/65)

* Post burpee Pullups & rounds.

Here are some reminders for proper equipment etiquette.
-Use larger plates on barbells every chance you get.  10+10+5=bad; use a 25# plate instead (even if it means that you have to walk ALL THE WAY BACK to the weight rack to get them).  In fact, the best way to get a 65# bar is a technique bar with 25# plates!
-Don’t drop kettlebells and dumbbells.
-Don’t drop 10# plates
-Don’t take chalk out of the buckets.  (right now I know you’re trying to forget that you read this one so you can continue to pull your chalk nugget out of the bucket before the wod and leave it next to you while you do pullups.  Look, you don’t need that much chalk – that little nugget is your equivalent of the 4-year-old that won’t give up his pacifier; you think you need it, but you don’t).
-Spray & wipe your Ab-Mat after you use it.  Some of them look like they’ve been dipped in a bucket of Movie theatre popcorn butter substitute after you get done with it – don’t make it the next guy’s problem.

Thanks 😉

WOD: 4/3/13

Strength: Deadlift
2X3 @ 75%, 2X2 @ 80%, 3X1 @ 95%


2 Rounds For time:
30 Double-Unders
5  Power Cleans (135/85)
30 Wall Balls (20/14)
5  Power Cleans (135/85)
15 Toes-2-Bar

*Post times.

CF Games Open T-shirt orders are in!  Expect them soon.  CrossFit Merced hat orders go in at the end of the week – If you want a hat, fill out the order form – we can make a hat for you in whatever style/color you want.

The FINAL  Friday Night Lights event is going down this Friday at 6:00 PM.  It’s sure to be an epic night and you shouldn’t miss out.  Once again, the 4:30 & 5:30 PM classes will be closed on Friday.  If you can make it on Friday night, we prefer that you come then, but of course, regular morning classes will be available.

It turns out that we’ve done a bad job teaching most of you proper barbell etiquette.  Lately we’ve done some instruction on how to properly load AND UNLOAD a barbell.  If you missed it, be sure to ask a coach.   Our bumper plates are decomposing at an alarming rate and we’d like to preserve them as long as possible.  Here are some tips:

  • 10+10+10+5= 35.  Yep, it’s real maths. (And even though some of you think maths are a fad and they’ll be out of style soon, you’re probably wrong.  I have a feeling that maths will be around for a long time)  Instead of using 4 plates, just grab yourself a 35.  EVEN IF YOU REALLY LIKE 10+10+10+5.  The bigger plates hold up to wear and tear much better than the smaller, thinner plates because the mass is distributed across a broader surface when they absorb impact.
  • If you see anybody doing the “lever-up” unloading technique (leaving the plate on the bar, then lifting the bar up vertically like a sandwich harpooned by a toothpick), kindly tell them that what they’re doing is making Anthony’s hair fall out (and he can’t afford to lose any more) and then show them the proper way to unload:  Straddle the bar, stabilize your midline, lift the bar with one hand and slide the plates off of the end with your other by pushing from the center of the plate.  Simple.
  • Keep collars tight.  Every time you drop a bar and the plate lands at an angle other than perpendicular to the floor (even by a little bit, or even worse: you drop it and it lands awkwardly then shoots itself sideways) a puppy dies – probably a yellow lab.  Don’t kill puppies.
  • Don’t drop the 10# bumpers.  Tenicide is a real thing.


WOD: 3/26/13

Strength: High Bar Back Squat:
3X5 @ 75%, 3X3 @ 85%

Notes: do 5 dead-hang pullups after each set of squats.


For time:

Run 400m
4 rounds of:
5 Power Cleans (155/105)
10 HR Push-ups
15 Air Squats
Run 400m
4 rounds of:
5 Power Cleans (155/105)
10 HR Push-ups
15 Air Squats
Run 400m

*Strict 20 minute cap.

If you’ve been struggling with your CrossFit Merced attendance, it’s ok. We understand that life happens, and it can be hard to get down here for an hour, BUT…
Back Squats are important. They’re so important, in fact, that we do them every Tuesday. Come squat with us. Don’t miss Tuesdays.

Once again, we’ll be doing Friday Night Lights at 6:00 PM on Friday. The pot-luck was amazing last week, so we’re doing it one more time. We don’t know what workout is coming, but we know we’ll be ready.

We just got new CrossFit Merced apparel! We’ve got new t-shirts, tank tops, and hats available to pre-order. Get it while it lasts!

Amazing Grace 2011

Barbells for Boobs Web BannerOn October 11, 2011 CrossFit Merced will be cancelling (at least) our afternoon/evening classes (4:30, 5:30 & 6:30) and heading up to Turlock to join CrossFit Parabellum (CFP) and CrossFitters from across NorCal in raising money for Mammograms In Action (MIA) a non-profit breast cancer organization with the mission to provide funding for qualified low-income and uninsured women and men who need screening and/or diagnostic procedures in the prevention of breast cancer. Continue reading “Amazing Grace 2011”



On June 28, 2005, four Navy SEALs on a reconnaissance mission in the Kunar province of Afghanistan were ambushed by an overwhelming Taliban force. Team leader Lt. Michael Murphy, unable to call for help from his location, walked into the center of enemy fire, where his satellite phone might work. He punched in the numbers to HQ and calmly requested reinforcements.

Even after being knocked to his knees from a gunshot wound to his back, Murphy calmly sat back up, steadied himself and continued the call, knowing that it was the only way he might save his men. Once the call for reinforcements had been completed, he returned to the fight with an MH-47 Chinook helicopter on the way.

Outrunning its escort of attack helicopters, the Chinook rushed into the battle for a daring daylight rescue. Attempting to set down in tremendously rugged terrain filled with hostile militia, the Chinook was hit by a rocket- propelled grenade. The eight SEALs and eight Army Night Stalkers aboard were killed, leaving Murphy and his men to continue the fight. When the battle ended,

Murphy and all but one of his men had been mortally wounded. Murphy was posthumously awarded the Congressional Medal of Honor for his actions that day. Among those killed in the rescue attempt were Petty Officer 1st Class Jeff Taylor and Lt. Michael McGreevy. Both SEALs were posthumously awarded Bronze Stars for Valor and Purple Hearts. These men were fathers, husbands and sons. They were brothers to their fellow SEALs. They were also CrossFitters. In their actions, these men embodied the values and spirit of true heroes, and to immortalize their courage, bravery and self-sacrifice, the CrossFit Hero workouts were created.

To the average CrossFitter, Hero workouts are symbolic gestures of respect for our fallen. CrossFitters from all over the world, regardless of country or allegiance, throw themselves wholeheartedly at these intentionally gut-wrenching workouts that serve as a tribute to our lost protectors.

Lt. Col. Peter Andrysiak, commander of the 20th Engineer Battalion from Fort Hood, has a unique understanding of just how important the CrossFit Hero workout can be as a memorial to the friends and family of the deceased. On Nov. 5, 2009, an Islamic terrorist gunned down four of Andrysiak’s soldiers at Fort Hood in an attack in which 13 were killed and 30 wounded.  Andrysiak’s soldiers were members of Lumberjack CrossFit, a military affiliate in Fort Hood, Texas. Teaming up with CrossFit Headquarters, Andrysiak set out to create a brutal test of fortitude to honor his men, a workout based on a template they had previously used as a readiness test for Lumberjack soldiers. It became known as the Lumberjack 20. One month after the attack at Fort Hood, the workout was posted, and in a simultaneous showing of support, the community raised over $50,000 for wounded warriors.

“My soldiers (friends of the fallen) really appreciate what the CF community did,” Andrysiak recalls. “We will do the Lumberjack 20 on 5 November this year, and the leadership in this organization will make it a tradition. Forever, these kids will remember the Lumberjack 20 and what it represents.”

What Andrysiak and CrossFit created was a way to immortalize the fallen and remind ourselves that even in their untimely deaths these fellow CrossFitters were committed to the safety and freedom of the rest of us. The Lumberjack workout gave the community a way to show its support and perhaps help ease the pain of a terrible tragedy. But Andrysiak also noted that the Lumberjack 20 played an important and often-undiscussed role for those with personal connections to the victims: assisting with the healing process and helping friends and family grieve.


CrossFit Hero workouts are just another expression of this sense of brotherhood, and they are uniquely suited to a unique community.

Lest We Forget

For those of us who undertake these physical tests, the psychological effects of performing a Hero workout are tremendous. It’s easy to treat these prescriptions as any workout of the day, but for those who take the time to learn about the heroes they honor, the WODs can become as spiritual and emotionally demanding as they are physically grueling.

When keeping the stories behind the real-life heroes in mind, slowing down during a Hero workout becomes harder to justify. When the pain of pushing harder becomes too great, I am reminded of the sacrifice these men made for my freedom, and my struggle becomes laughable. And when I compare my temporary suffering to the lifelong sorrow felt by the grieving families of these men, dropping the bar becomes an embarrassment to my country.

The Hero workout is more than a test of physical ability. It bridges the gap between the body and the mind, emotion and experience, and gives us the chance to do more than just remember our soldiers. It gives us the chance to sweat, bleed, suffer and grieve for our fallen heroes one rep at a time.

-Courtesy of the CrossFit Journal, Russel Berger


20 Deadlifts (275/185)
Run 400m
20 KB swings (2pood/1.5pood)
Run 400m
20 Overhead Squats (115/75)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″/20″)
Run 400m
20 DB Squat Cleans (45/25)
Run 400m

On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

Hard Work

If you’ve read some of our earlier posts, you know that we are on a quest for fitness.  In fat power, we discussed a bit about how your body has a hormonal reaction towards what kind of food we eat.  If we eat in such a way that we tell our body to burn it off, then we will experience an increase in calories burned.

Now, we we will discuss how to further that hormonal response.  In this part, it is concerned with not what we take in, but, rather, our work output.  Spoiler alert: If you dont want to read the whole post, here it is in a nutshell:  Whatever exercise program you are on, make it HARD.  If you are taking it easy, don’t expect great results (if you get any results at all).  Crank up the intensity and see what happens.

Here is the rest of the article by Tony Leyland:

“… Energy out

So what role does exercise play in weight control? Before getting into this in more detail, I acknowledge that Taubes’s book is not, and does not claim to be, about exercise. When he states that exercise does not lead to weight loss, he is simply looking at the major epidemiological and clinical trial evidence. Most of the evidence he looked at was from exercise interventions with overweight or obese sedentary subjects. The kinds  of exercise done in these studies would not have been

the types that elicit beneficial hormone responses, and if the diet was also driving hormonal triggers for fat accumulation, it is no wonder they didn’t work. In the radio interview, Taubes said, “I assume exercise is good for a lot of things because a lot of good scientists say so.” This from a man who spent five years meticulously reviewing the epidemiological and clinical trial evidence regarding diet and weight control. That he can make such a statement clearly indicates that he didn’t even begin to look seriously at the health benefits of exercise. This is not a criticism of an excellent book and his unsubstantiated discussion on exercise should not discourage you from reading it. But the book is simply not about the health benefits of exercise (and its author not qualified to make on-air assertions about the role of exercise in weight control). Half the book reviews the hormonal and metabolic effects of diet; the other half is about how these affect weight control.

In a parallel manner, a fuller understanding of the relationship between exercise and weight control lies in understanding the body’s hormonal response to exercise. As stated, most of the epidemiological and clinical trials that Taubes looked at would have had the subjects doing exercise like 20 to 60 minutes of steady-state low-power activities such as walking, jogging, cycling,etc. These modes of exercise are less than ideal in improving aerobic conditioning (VO 2 max), and they are utterly ineffective at stimulating significant production of testosterone, human growth hormone, and the other “good” hormones involved in optimal health and body composition.

If Taubes has shown that the “a calorie is a calorie” logic is flawed with regard to energy intake, then CrossFit, and anaerobic/power athletes the world over, have shown that that logic is just as flawed on the energy expenditure side of the equation as well. In my CFJ article on body composition (January 2007) I discussed one study that showed a group of subjects doing bike interval work (series of sprints) lost more body fat than another group doing steady-state cycling. The researchers controlled the work rates so that the total external work done (measured as calories expended) per session was the same for both groups. The sprint interval group did the same amount of external work and yet lost more body fat, which correlates with the notion that high power outputs elicit different (read: better) hormonal responses than low-power steady- state ones.

Try this little experiment. Complete 50 step-ups onto a 24-inch plyo box, as fast as you can. Go hard and try to get a good time. Later (or the next day to negate effects of fatigue), try to perform 50 two-footed jumps onto the same box in the same time. Which felt harder? Which fatigued you more? If you pushed hard on the step-ups, you likely were not able to complete the box jumps in the same time. Then, try it again another time with 100 step-ups versus 100 box jumps. The difference in times will likely be even more pronounced, with the step-ups being done in considerably less time. But what is my point? Assuming you didn’t jump higher than you needed to and had to drop down onto the box, the amount of external work done is the same for the step- up and box jump, since you raise your body weight the same distance. If you were to complete the 50 steps and 50 jumps in the same amount of time, the average power (work/time) would also be the same. However, the peak power involved in each activity is quite different. This is because the step-up is a gradual application of force; I raise my leg, place it on the box, and push up in a controlled manner until I am standing erect, whereas the jump is a shortduration explosive effort that raises the entire body at once onto the box, in a shorter time. I have calculated that a 180-pound athlete would produce an average power of roughly 1,500 watts (about 1000 foot-pounds of force per second) during a stepup onto a 24-inch box. The peak power in the step-up motion is unlikely to be more than 2,500 watts (and probably less). In contrast, the peak power of a jump onto the box would be 5,400 watts (around two to three times the peak power output of the step-up). CrossFit often scales workouts or makes exercise substitutes based on this knowledge. Why is one muscle up worth four pullups and four dips? You would actually do more work during four pull-ups and four dips, but the power required to drive yourself up and though the transition in the muscle up is much larger. (Not to mention the additional demands of flexibility, coordination, accuracy, agility, and balance.) At CrossFit Vancouver, where I work out, the trainers count two step-ups equal to one box-jump for the same reasons. Clearly, if you are doing the same amount of work in two comparable but different exercises and yet find one type of exercise more fatiguing, and if you do the same amount of work and yet lose more body fat with one

type of exercise, then something else is going on other than a simple calculation of calories expended. One factor is that we are measuring external work (how far you move your body and in what timeframe). However, the actual total energy (internal and external) cost of acceleration (overcoming inertia) is very high. If you drive a car and accelerate toward every stop sign, brake, and then accelerate away again at a high rate, your fuel consumption will be high. The car weighs the same, and if you drive 20 miles at a steady pace or do it in a series of accelerations and decelerations (braking), you have still done the same amount of total external work, but one uses significantly more fuel. In athletic performance as well, acceleration requires a huge effort and use of resources (energy). And overcoming inertia (accelerating, lifting, resisting, changing direction, etc.) is a key factor in athletic performance. Olympic lifts and maximal sprints use an incredibly high number of muscle fibers in the explosive effort to produce high accelerations. The hormonal response to such activities is profound.

Although squats and deadlifts are “slow” lifts, the sheer weight being lifted also means they are very taxing lifts that will stimulate positive hormonal responses. To say that a 500-pound deadlift is a low-power lift is meaningful only in comparison to something like a maximal clean and jerk. Compared with distance running, heavy deadlifts require massive power as well as total work. The hormonal response to high-power activities includes testosterone and human growth hormone, but many others are involved. The intense work also causes more cellular damage (on the cellular level, exercise is a stressor—a debilitating process that forces the body to rebuild tissue and strengthen), and there are important hormones involved in this rebuilding process. And, your metabolism will stay elevated for much longer after a high power activity due to the action of adrenal gland hormones (such as epinephrine and norepinephrine). This factor is often overlooked in terms of the energy expended due to an exercise session.

I am not saying that quantity of exercise is not a factor at all (just as, the quantity of calories eaten is still relevant).

The problem is that many people working in these fields (exercise and nutrition) tend to see quantity as the only factor. But the high intensity levels, across all metabolic pathways, using large percentages of body musculature, are key factors to the efficacy of CrossFit programming with respect to body composition and weight control.

The adaptation and hormonal response to performing only long, slow, low-powered aerobic work is clearly inadequate for driving a healthy hormonal response and a truly healthy body composition (one that includes adequate musculature in all regions of the body, good bone and connective tissue density, and healthy body fat levels).

In summary, Taubes has highlighted a crucial flaw in the way doctors and many researchers view the energy balance equation and its application to weight loss. By regarding energy in and energy out as independent variables, they have ignored the majority of research on both humans and animal models that shows the importance quality over quantity—the vital importance of the type of calories consumed.

Similarly, many who prescribe exercise for weight loss and health improvement fail to understand the importance of how the energy is expended. The focus is almost always just on quantity. But, in reality—as Taubes shows for calories consumed—the quality of the exercise performed is at least as important as the quantity of calories expended.”

Tony Leyland is Senior Lecturer in the School of Kinesiology, Simon Fraser University, Vancouver, British Columbia. He has taught at the university level for 25 years and has been heavily involved in competitive sports such as soccer, tennis, squash, and rugby as both an athlete and a coach for over 40 years. He is a professional member of the National Strength and Conditioning Association, a Canadian National B-licensed soccer coach, and a level-1 CrossFit trainer.

CrossFit vs. P90x


“What is the difference between CrossFit and P90x?”

I get this question a lot, so I’ll give you my thoughts. First, the good stuff about P90: Look, I did P90x.  It was ok.

  • I got kinda “ripped” right before my wedding, so that much was cool.
  • I did it every day with my brother in our shop, and it was fun to spend that time with him.
  • I also got a little bit stronger, and I felt a bit better when I played sports.
  • P90x is DEFINITELY better than sitting on the couch with a bag of Cheetos.
  • The best thing P90x did for me… led me to CROSSFIT! (See explanation below)

Now the disadvantages of P90x:

  • That guy on the video… Yeah, that guy on steroids and HGH and Rogaine and Botox and Viagra and whatever else…. He’s annoying!  I had to hold myself back from swearing at him every time I started a video.
  • I got SO BORED.  Same thing, over and over, same thing, over and over, same thing, over and over, same thing, over and over…. you get the point.
  • It lasts 90 days.  I’d rather have something I can do and love for 90 years.
  • It was inefficient.  An hour and a half a day, 6 days a week is just too much time to be working out. A sustainable lifestyle requires more balance than that.  (A lot of the inefficiency is due to the huge number of isolated/non-functional movements.  These types of movements like bicep curls and lateral raises require so much extra time and still can’t deliver efficacy like cleans and presses.)
  • Finally, another disadvantage to P90x is the lack of guidance/coaching for those who are new to fitness.)



This is a post that i stole from CrossFit Lisbeth.  It sums it up a lot nicer than I can do.  If you are trying to choose between these 2 systems, let this help you with your decision (and maybe even check out our FAQs.)

5 Reasons I Should Be Doing P90X instead of CrossFit:

1.) It’s a cheaper program.

2.) I would do it all alone.

3.) When I fail, no one would know and I could just carry on like I was never really trying anyhow.

4.) I would be working out in my living room.

5.) It’s “risk-free for 90 days!”

5 Reasons Why I Should Not Be Doing P90X Instead of CrossFit

1.) It’s a cheaper program.

2.) I would do it all alone.

3.) When I fail, no one would know and I could just carry on like I was never really trying anyhow.

4.) I would be working out in my living room.

5.) It’s “risk-free for 90 days!”



Keep in mind:  I don’t hate P90x.  I even recommend it to those who refuse to do CrossFit.

What do you guys think? Have you tried it?  Did you like it?  If you did, you’re gonna LOVE CrossFit.  Let me know; answer to comments.

You can do it.

My wife, Jen is an avid CrossFitter.  She trains upwards of five days a week.   She has always been athletic and excelled in sports and various activities. She competed in the US Nationals for cheerleading in high school, and won a national champioinship.

But, she never lifted weights. She thought girls just didn’t do that kind of thing. If she did, it was pretty ineffective resistance ‘toning,’  Not heavy deadlifts and front squats, snatch balances and cleans, weighted pullups and toes-2-bars.

And here we come to one of the greatest benefits of the CrossFit movement.  CrossFit has made real training, such as the movements listed above for example, accessible to everyone. Prior to CrossFit, how many women (or men for that matter), outside of specialized programs in high schools and colleges, were being exposed to Olympic weightlifting? Powerlifting? Agility work? Gymnastics movements such as muscle ups and levers? Practically none, and even in those college programs it was often frowned upon

Where did women or people in their sixties go a few short years ago to learn all those skills? Hah, no where. Snatch grip deadlifts for women? Split jerks? Overhead squats? Virtually unheard of. But CrossFit has changed all that. It has opened up whole new worlds to everyone, but especially to women and the middle aged and above.

But more than just making this kind of training accessible, CrossFit says you can do it. Old, young, male, female, athletic, not athletic, out of shape, in shape, whatever. It doesn’t matter, there is the attitude that you can do it. Squat snatches, pullups, resisted runs–you can do it.  No matter who you are, you can do it. How completely liberating is that?

Not only can you do it, but it is even expected of you.  At first this sort of freaks people out.  It scares them. Confronted with something they have never been told they could do, there is almost always the idea that “I could never do that“.  But that attitude changes. It steadily morphs into one of I can do it. Maybe not right now, but in a while, with perseverance. Because, all around you in the CrossFit gym there is the underlying attitude of you can do it. It is the most positive place most people have ever seen.

Not only can you do it, but the tools do help you do it are available. Stiff and inflexible? Try these stretches and mobility work. Overweight? How about this nutrition plan and this workout schedule. Weak? This back squat and power clean program will add some plates to the bar.  Knee pain getting off the couch? Let’s see you squat and, by the way, ever heard of myofascial release. Yes, you can do it and we will help.

There is always a lot of buzz about the star athletes of CrossFit who can do freak-ish things, or about how CrossFit is only for the “hard-core” (which, by the way, is untrue), but I think you can do it is maybe the unsung hero of the CrossFit movement, because that great attitude, engendered with weights and lifts and pullup bars, starts in the CrossFit box and ends up in every aspect of your life.


CFM update: Still doing construction…  Making huge concrete stones to pick up just because they’re heavy… building yokes… painting…    Stay posted.


“We are what we repeatedly do.  Excellence then, is not an act, but a habit.”



This past weekend the CFM coaches were busy.  Jen and Kenny were in Huntington Beach doing their Level-I Certification seminar.  They did a great job.  They perfected their own skills in the 9 foundational movements of CrossFit, and learned how to teach these movements to others.  Congratulations, to you both, for your hard work and Certification.  This will be a valuable tool in your toolbox.

I was in San Jose, doing a CrossFit “Coaches Prep Course.”  I was fortunate to be able to learn from some of the best and fittest CrossFit coaches out there.  During this course, I was impressed by the attention to detail on the basics.  These guys are capable of amazing athletic feats, but their foundation is built on the basics of each movement.  It was easy to see that they are excellent trainers.

Excellence is what we will strive for at CFM.  As coaches, we are committed to bringing the best instruction available in the area.  We believe that we have all the tools necessary to change peoples’ lives.  Every time someone comes into CFM, they will have coaches that tirelessly give it their all.

What is it in your life that requires excellence?  I encourage you to be great EVERY TIME.


Check out our trainers at last weekends CrossFit L-1 Certification, and Coaches Prep Course.