WOD: 11/13/18

Congrats to each team who competed at the 2018 CFM Holiday Throwdown on Saturday.  This year’s comp was another huge success.   It was great to get together to celebrate fitness through friendly competition.  We’re already excited for 2019.  Here are the winners from Saturday:

Womens’ Rx
1st Place: Demaris and Dominique Zuniga
2nd Place: Merissa Bondi and Jen DeJager
3rd Place: Sid Anderson and Rachel Hatano

Womens’ Scaled:
1st Place: Sue Smith and Amy Pelissier
2nd Place: Kathy Wilson and Andrea Alcon
3rd Place: Gina Young and Tamara Simmons

Mens’ Rx
1st Place: Gus Sanchez and Julian Perez
2nd Place: John Sweigard and Dan Holmes
3rd Place:  Eric Anderson and Cam Brigham

Also, Ash and Ritu won the Coed Division.

Back Squat
1 x 10 @ 65%
1 x 8 @ 70%
2 x 6 @ 75%
1 x 5 @ 75%+

7 Rounds:
7 KB Swings (70/53)
7 Toes-2-Bar (Scaled: V-Ups)
7 Burpee Pull Ups
* Rest 30 Seconds after each round.
Compare to 5/29/15

Incline Bench Press: 3 x 8

VETERANS’ DAY 11/12/18

Modified Schedule: Open Gym from 8:00 AM to 10:00 AM

Thank you, to all of the service members who have served to protect our country.  Your service has preserved our precious freedom.

Come in and make up a workout, or jump into the workout posted below. We will run heats of “Holleyman” every 30 Minutes.

With a Partner, alternating rounds, or by yourself:
30 Rounds of –
5 Wallballs
1 Clean (225/155)
*Compare to 5/9/17
30 Minute Soft Cap.

Today is for the service veterans – some of whom are members here at CFM.  We’ll post a recap of the 2018 CFM Holiday Throwdown tomorrow.

WOD: 11/9/18

Yes, you should have signed up already, but we’re not going to shame you if you sign up now – we want you in. 🙂  Here’s the heat schedule, which is based on the names written on the sign up sheet on the white board.  This schedule is tentative and subject to change, so don’t freak out if your name isn’t here; give Anthony a call and we’ll get you set up. There is still room for more spots  The final heat schedule (including changes after this post) will be posted at the gym on Saturday morning at 8:15 AM.

Today’s WOD…

Practice Cycling Cleans in preparation for the HTD tommorrow. Stay at (or below) 135/85. Focus on improving speed and stability.
We recommend performing 5 sets of unbroken cleans.  Perform up to 5 reps if you can maintain good positioning and footwork.  If you cannot do TNG (“Touch-N-Go”) reps at 135/85, do 5 sets of 3-4 singles.  We prefer working up to the Rx load of 135/85 even if you have to slow down, but only if you are confident in your ability to perform it, and have the technique to get through a few rounds tomorrow.

“Annie & Cindy”
50 Situps & Double Unders
1 Round of “Cindy” (5 Pullups, 10 Pushups, 15 Air Squats)
40 Situps & Double Unders
1 Round of “Cindy” (5 Pullups, 10 Pushups, 15 Air Squats)
30 Situps & Double Unders
1 Round of “Cindy” (5 Pullups, 10 Pushups, 15 Air Squats)
20 Situps & Double Unders
1 Round of “Cindy (5 Pullups, 10 Pushups, 15 Air Squats)
10 Situps & Double Unders

Note: This is all 5 Rounds of Annie (50-40-30-20-10), and 4 rounds of Cindy.
*Compare to 11/21/14.
If you’re competing tomorrow, we recommend an 8 minute hard cap.  If necessary, slow down so that you are not overly sore for the competition tomorrow.


Mobility work: Get loosened up with your front rack and lower squat positions to prepare for the comp tomorrow.  Take some extra time to get ready.  Ask a coach if you need mobility tips.

WOD: 11/8/18

Participating in the 2018 CFM Holiday Throwdown is going to change your life!  Well, maybe not significantly, but it’s going to be a ton of fun.  If you’ve been working your butt off then you’re going to get an opportunity to show everyone how much progress you’ve made.  And, well, if you’ve been slacking, you might need to just sign up anyway so you can get refocused.  There’s really no down side.  We don’t care what skill level you are.  Don’t worry – there will be no pressure of minimum ability requirements – we’ll be able to scale everything to the personal level of each athlete.  We just want you to show up, do your best, and have fun.  Talk to a coach if you’re not signed up yet and we’ll get you in.

3-4 Rounds (15 Minutes):
a) Kneeling Strict Press on Land Mine x 5 Reps each arm
b) Standing Upper Body Sled Drag w/rope x 60’+
c) V-Ups x 10-15 Reps

2 rounds for time:
3 muscle ups
Run 800m
3 muscle ups
*Rest 3 Minutes between rounds.  For Scaling: Use rings (not bar) if you have ring muscle ups – scale reps if necessary.  If you do not have muscle ups, perform 6 strict pull Ups + 6 dips (or perfect push ups if you do not have dips).  Related: If you have bar muscle ups but not ring muscle ups, why haven’t you been practicing? 😉
Compare to 10/16/17.

Jerk Balance: 3 sets x 4 reps

WOD: 11/7/18

The 2018 CFM Holiday Throwdown is happening this Saturday!    If you don’t want a trophy with a turkey on it then you should check your pulse.  We’ll be opening the doors at 8 AM and we should be starting the first heat by 9 AM.  We expect to be finished with the workouts before noon.  There is still time to sign up!  LOOK AT YESTERDAY’S POST TO SEE THE WORKOUTS!  If you don’t have a partner, we can help you find one, so reach out to a coach for help.  You can also bring a friend from another CrossFit gym to be your partner!  We hope to be able to post the start time for your heats by Thursday.  Also, we are still looking for extra volunteers for judging and scoring, so contact Jen if you can get involved.  

2 Thrusters (from floor)
Then, 5 minutes to work to a heavy thruster double for the day. This is prep for the HTD Event #2 on Saturday.

400m Run, then
100 KB Swings
200 Shoulder Touches
*Break up KB Swings and Shoulder Touches into any apportionment as necessary.
*Compare to 6/1/15.

3 Rounds:
A) Strict Toes-2-Bar x 8-12
B) Strict GH Raises x 8-12

Also, next Monday (11/12/18) we will have a modified schedule for Veterans Day (observed).  We will post the schedule here TBD.

WOD: 11/6/18


We’ve got over 80 athletes set to compete at the Intra-CFM Holiday Throwdown on Saturday!  If you haven’t signed up yet, there’s still time to jump in.  From the bottom of my heart, I promise that you’ll be glad you did!  Let us know if you can do it ASAP.  We’re hoping to announce teams tomorrow (Wednesday), and get the heats scheduled by Thursday.  You will be able to sign up at any time before the event starts, but signing up sooner helps us with logistics.  Today we announce the events:

Event 1: “The Sevens”
7 Minute AMRAP
7 Power Cleans (135/85)
7 Bar Facing Burpees
*Partners will complete an entire round, then alternate.  Teams will complete as many rounds as possible in 7 minutes with this format. Your score is your total number of reps.  Power cleans are from the floor and can be done in sets or one at a time.   Bar Facing Burpees for Rx division require athletes to jump back/jump up with both feet simultaneously, and also require a 2-footed jump over the bar.   Scaled divisions can step back/step up and step over the bar.

Event 2: “Double Thruster”
Establish a Max for a 2-rep Thruster
*Immediately following event 1 (i.e., when the clock hits 7:00), each partner will work to a max double of a thruster, with the bar starting on the floor.  Partners may take as many (or as few) attempts as necessary.  Time ends when the clock hits 12:00 (any attempt where the bar that is OFF THE FLOOR at 12:00 may count).  Your score is the total load of the highest lift of each partner.

Event 3: “Maximum Effort”
12 Minute AMRAP:
80/65 Calorie Row
80 Dumbbell Goblet Squats (50/35)
80 Dumbbell Snatch (50/30)
Maximum Wallballs with Remaining time.
*Partners may split work as chosen, but there is no 50/50 requirement.  After 80 completed reps of Row/Goblet Squat/Dumbbell Snatch, each team will try to complete as many wallballs as possible in the remaining time.  Dumbbell Snatch must be alternating hands for each rep. Your score is the total amount of wallballs completed.  (Note: Womens’ row will be 65 calories)

Max Calories on Rogue Bike while partner performs dead hang.
*We will include this event if we have enough time between heats, so it will depend on how many teams we get to sign up.  Your score will be the amount of Calories completed on the Bike by Partner “A” while Partner “B” hangs from the bar (i.e., only one partner will bike, and one partner will hang).  You may not start on the bike until Partner “B” starts hanging, and your time limit will last as long as Partner “B” stays off of the floor.  No grips are allowed; you may adjust your grip in any fashion while hanging, but may only use hands.  This will be a “floater” event, so you will not have an official start time; it will be first come, first served.

Arrive at 8:00 – 8:15 AM.
Start warming ups for Event 1 at 8:30
National Anthem at 8:45
Heats Start at 9:00
Heats finish before Noon
*Note: you will have two separate heat times – the first two events will be in the same heat, then you will complete event #3 afterwards.  Also let us know if you need to start early or late – we can likely accommodate you to fit this into your schedule.

If you can’t participate as a competitor, we are still hoping to get you here to help (and be part of the fun).  We need lots of good judges, and a few people to help with scoring (looking for at least one volunteer that can handle Excel spreadsheets).  You don’t have to leave at noon – we will be hanging out and enjoying drinks for a while.  Bring a 6-pack of your favorite beer to share.  We’ll probably end up ordering pizza at some point. 🙂  Don’t miss out.

Today’s work…

6 Rounds (45 Minutes):
a) 50 Double Unders
b) 40 Seconds Max Effort Dips
c) 400m ski/.5 mile bike
d) 5 Back Squats*

*Perform 5 reps on the back squat on Round 1; Add 1 rep to the back squats on each consecutive round (10 reps on last round).  Push yourself on each of the movements throughout the six rounds to get a fantastic workout, so take enough rest between movements to perform each set powerfully.

*Compare to 6/5/18.

3 Rounds:
a) Double Handle Row x 10 Reps
b) Straight Arm Lat Pull downs x 10 Reps
c) Dumbbell Chest Flys x 10 Reps

Happy Birthday to Matt “Wildfire” Van Hagen.

WOD: 11/5/18

The HOLIDAY THROWDOWN is this Saturday from 8:00 AM until noon. We want as many people to participate as possible. This event has always been a great way for us to have fun and compete and bring the CFM community together. Sign up at the gym so we can get you scheduled into a heat. Let us know if you need us to find you a partner. You’re in, and we’re going to have a great time.

Every 90 seconds for 12:00
1 squat clean

50 Calorie Row
50 Wallballs (20/14)
40 Pull Ups
40 Dead Lifts (135/95)
30 Goblet Squats (50/35)
30 Alt. DB Snatch
20 Burpees-Over Bar

*20 Minute Hard Cap.

**Don’t drop the dumbbells.


50 Strict Handstand Pushups

*no kipping. Tempo descent if possible.

WOD: 10/31/18


2 hang power snatch

50 Burpee Pull Ups For Time
-All reps must be performed during odd-numbered minutes (1st Minute, 3rd Minute, 5th, etc.)

-Perform a Wall Sit during the entirety of each even-numbered minute (2nd, 4th, 6th, etc.)


Bench Press: 3 x 10 reps, use chains or bands to add accommodating resistance

*perform a set of ME strict pull ups between bench press

WOD: 10/30/18

Back Squat:
3 x 10, start @ 70%, climbing

400m Run
5 Rounds “The Chief” (135/95)
400m Run
3 Rounds “The Chief” (135/95)
400m Run
1 Rounds “The Chief” (135/95)
“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats
*Compare to 10/23/17
(advanced: 185/125)

Alternating Tabata for 6 rounds (12 total intervals):
Superman hold

WOD: 8/25/18

ANNOUNCEMENT: The 2018 CFM Holiday Throwdown has been SLIGHTLY changed due to unforeseen circumstances.  As we have done in the past, we will be having an “in-house” competition among our members – and the competition will be FREE!  Each year we get great participation from our community and we are hoping to continue this tradition.  This event will still be a partner event, and the workouts will be inclusive for ALL athletes, so find a partner, or ask a coach for help, because YOU ARE IN whether you like it or not ;-).

Bench Press
20 Minutes to Establish a 1RM

3 Rounds:
800m Run
25 Push Ups – Perfect
Note: we are able to scale this workout to be appropriate for any skill level.  Talk to a coach about what is appropriate for you.
[Advanced: weight vest]

3 Rounds
a) DB Chest Fly x 8 Reps
b) DB Reverse Fly x 8 Reps

WOD: 8/24/18

“CrossFit Hate” is an odd phenomenon.  There are lots of people out there who throw out all sorts of bazaar accusations about CrossFit in general, and we’ve even heard the occasional jab at CFM.  Just listen and you’ll hear the same thing.  When you do, though, keep this in mind: the overwhelming majority of the CrossFit Hate comes from within the fitness industry (and the remainder comes from the misinformed).  Yes, it’s the “trainers,” “fitness coaches,” and “boot camp instructors” out there throwing around fake and harmful information about CrossFit, all while being massively unqualified to comment on CrossFit at all (much less teach you how to “tone up” without even knowing how to properly perform an honest squat).

This occurred to me a while back when I had a conversation with former classmate of mine – Let’s call him “Dale”.  Three years ago Dale started an irrigation company that has grown from a backyard hustle into a massive enterprise worth tens of millions of dollars.  I was talking to him about his growth and popularity, and he credits his success to hard work, honesty, and simply having great products.  He laughed as he said “The industry HATES US, but our customers love us.”  Keep in mind, Dale is an innovative, ambitions, young man who jumped into an industry full of stale, elderly, companies that never wanted to change the status quo.  Since then, the older companies have resorted to slander and fake news about Dale’s company.

Why is that?

It’s not complicated, actually.  It’s because Dale’s customers are getting better value than his competitors can offer.  Dale offers better prices and/or better products, and his competitors simply can’t keep pace.  “Hate” is the only thing the rest of the industry can do to try to keep up.

Maybe we’re bad at business, but we’ve never really emphasized marketing here at CrossFit Merced.  We do an occasional ad, and we give a lot of donations to local charities, but we’ve never had a targeted campaign designed to attract a potential client.  We’ve certainly never disparaged any other fitness programs to attract their clients.  Even so, we still get our fair share of CrossFit Hate – from people who have absolutely no idea what they’re talking about.

Think about what Dale said – “our customers love us.”  We’re certainly liable to take criticism for our mistakes, but don’t you think it should come from the people who actually understand what we do?  Wouldn’t it be better to take a recommendation from someone that has been here at CFM putting in great effort and using great technique for a year?  We certainly think so.

We feel a lot like Dale – we get a lot of hate from the people that can’t keep up.  CrossFit Merced brought an entirely new model for fitness.  We teach multiple complex disciplines and we focus on capacity and health – not aesthetics (digression: isn’t it cool how the aesthetics follow when you get your priorities straight?).  We offer specialized coaching for fractions of what you pay at specialized facilities.  We offer a prime location and a beautiful facility because we took risks that others weren’t willing to do.  We take the time to teach multifaceted and complex techniques that require our coaches to actually be experts on the subject. Our competitors can’t offer these things – they can’t keep up.  They’re either expensive – or repetitive – or simplistic – or can’t teach barbell instruction – or gymnastics fundamentals – or they offer their service in a shed – or they’re just too lazy to do anything besides adjust the pin in the machine that you’re using to “tone your glutes”.  So in response, they send out the CrossFit Hate.

Regarding specifics, you may have heard “Ouch, be careful doing CrossFit – you’re going to get hurt.”  Really? If everyone who did CrossFit got hurt then why are we still around after 9 years?  Why do we have 8-year clients that continue to improve?  How could we possibly retain any clients?  And, on a broader scale, how would the CrossFit community as a whole get to 15,000 affiliates worldwide?  It’s unbelievable – people continue to talk about injuries in CrossFit like it’s the boogeyman – but nobody has ever actually seen the boogeyman.  (note: injuries are not entirely avoidable in anything you do, but we can do our best to avoid them.  We wrote about it HERE…  and HERE…  and HERE.)

So, next time you hear the CrossFit Hate, let’s all try to stay classy and respond without reciprocating any negativity.  Feel free to defend us if you must, but don’t feel obligated to.  We understand that our gym might not be for everybody, but we’re going to keep going – like Dale – giving a better product at a better value.  We are going to keep teaching squats and pulls and presses and high intensity – and all of our CFM community is going to continue to get better – at everything.  With that in mind, the CrossFit Hate may be fake, but it won’t stop any time soon.

Test week continues…

Split Jerk
20 minutes to establish a 1RM
(Push Jerk is ok if it promotes a more stable midline)

400m Run
30 Overhead Squats (45/35)
500m Row
30 Pull Ups
400m Run
30 Thrusters
*Compare to 9/26/17

Dball over Yoke x 20 Reps for time – Heavy

WOD: 10/19/18

Alternating EMOM x 14
a) Split Jerk x 1 Rep
b) Front Squat x 2 Reps
*Compare to 7/19/18

(3×) 3 Minute AMRAP (with 3 minutes rest after each)…
Wall Balls (20/14)
Pull Ups

Then, after the last rep, finish each 3-minute interval with…

Round 1: Max Effort Double Unders
Round 2: Max Burpees
Round 3: Max Calorie Row
*Compare to 9/7/17

5 Rounds: D-Ball Baby Carry x 100′ – Heavy

WOD: 10/18/18

4 Rounds:
A) Paused Bench Press x 4 Reps (2-second pause @ bottom of each rep)
B) Weighted Hip Extension x 10 Reps
C) 30 seconds Russian Twist w/plate – slow

1k/800m Row
30 Dumbbell Snatch
25 Push Ups
20 Dumbbell Snatch
15 Push Ups
10 Dumbbell Snatch
5 Push Ups
50 air Squats

4-5 Rounds:
A) Bulgarian Single Leg Split Squat x 5 each side
B) Strict HSPU (or Wall Climbs) x 8-12 (or 3-5)