WOD 5/26/17

Once again, a reminder that Monday is Memorial Day. Open gym from 8-11am to do MURPH, with beverages and hang out to follow 🙂

Also, in preparation for the summer, we are making a little change to the kids program. Coach Becky’s summer schedule is different from her school-year schedule, so in order to accommodate that and STILL keep all CFM kids classes in tact, we will be moving the classes from the afternoon on Tuesday and Thursday to our NEW time for ALL ages:

Monday and Thursday at 9am.

This change will take effect on JUNE 5, and continue through the summer until school starts again in August.

Coach Danalynn will still be there, as well, and we’ve also added Coach Sid to the mix! She’s worked with kids for years doing gymnastics, and know she will be a great addition to the CFM Kids team. We hope you will still be able to attend these classes, but let us know ASAP if this doesn’t work for you.

WOD

Strength:
20 Min to work to a Heavy Full Snatch

Conditioning:
15 Min AMRAP
Med Ball Run 250m
1 Tire Flip
2 Muscle Ups
3 Burpee Over Box
4 HSPU
5 Wall Ball to High target (Men 11’, Women 10’)

WOD 5/25/17

Hey folks, remember Monday is Memorial Day, and we do MURPH. Open gym from 8-11, with drinks and kick it time afterward.

Strength
EMOM 10
1 Power Clean + 1 Full Clean, Climbing

Conditioning:
10 Rounds for Time
25 Double Unders
5 Bar Facing Burpees
1 Full Clean (225/155)

WOD 4/22/17

Looks like summer found us.hot

Gonna be HOT this week, folks.  Hydrate well, especially for this one.  Scale the run to a row if you must.

Murph Prep
Run 1 Mile
50 Pull Ups
100 Push Ups
150 Air Squats
Run 800m
*optional – with a weight vest
**reps may be split/apportioned as needed. Our suggestion is to do 10 rounds of 5/10/15.

WOD: 5/18/19, and Standards

Strength:

Reps of 10-8-6-4-2, in A/B Format:

A) Push Press, Climbing
B) Strict Weighted Pull Ups (or pull-up-negatives), Climbing
*Negatives are 5 sets of 3 reps with the following tempo: Jump up; 2 second hold @ top; 5 second descent; 1 second hold @ bottom.

Conditioning

For Time:
40 Box Jumps (24″/20″)
40 Thrusters (95/65)
*4 Burpees EMOM starting at 0:00
[Advanced: 115/75; 5 burpees EMOM]
15 Minute Hard Cap

 

CrossFit Merced is my favorite place in the world.

I love it here.  I love the people.  I love the workouts.  I love the worn out equipment.  I love the energy.  I love the standards.

Lately, though, I’ve been frustrated about some of the “mis-counted reps” that I’ve been seeing and hearing about.  (For the sake of this discussion, let’s refer to “mis-counted reps” as “Shaved Reps”.)  You all know what a Shaved Rep is, right?  It’s a nefarious little hack that goes like this:

Bill and Ted were in a class together doing yesterday’s WOD.  Bill runs fast on the 800m run and beats Ted into the door by 30 seconds.  Bill runs to his plate and immediately starts knocking out reps trying to get to 50.  Bill is moving at a steady pace as he grinds through more reps.  Meanwhile, Ted strolls up to his plate and starts doing his own reps.  Somehow, though, Ted finishes his 50 reps BEFORE BILL, and takes off for his 400m run. How can this be?  Ahhhhh… there it is.  Those are the Shaved Reps I’ve been hearing about.

It shouldn’t matter, right?  Bill and Ted are fine.  They both got a good workout. They’re both good dudes. They’re both improving.  So what if Ted did 41 reps instead of 50?  All is well, right?

Unfortunately, it doesn’t work like that.  Bill and Ted aren’t fine. All is not well. Bill is pissed.  He tells Candace that Ted is an a-hole and goes home and kicks the dog because of the Shaved Reps.  Ted isn’t fine, either.  Ted’s reputation is now at stake because Candace thinks Ted is dishonest because of Shaved Reps.  Also, it’s not an isolated incident.  It happens a lot – and we know about it even though we never bring it up.  The cycle continues, and now the rest of the athletes are picking up on what’s going on and the culture of the gym is starting to change and become less supportive.  Standards become something that we lost.  And the poor dog, man.

I’ll let you in on an amazing little bit of irony:  NOBODY CARES ABOUT YOUR SCORE UNLESS YOU CHEAT.  IRONICALLY, PEOPLE CHEAT BECAUSE THEY THINK PEOPLE CARE ABOUT THEIR SCORES.  Wrap your head around that for a minute.

Guys, LET’S FIX IT.  Be honest.  Count your reps better.  Make the whiteboard an accurate measurement of your performance.  Hold the standard.

Also, read these three posts about reps and whiteboards:

CFM Post 6/24/13: How to Beat Rep Shavers

CFM Post 1/7/13: The Pros and Cons of Whiteboards

And perhaps the best article on this topic ever written, by the CrossFit Journal: An Open Letter to Cheaters

WOD 5/15/17

Happy Monday. Let’s get it.

Strength –
a) 3×100’ Yoke Carry
b) 3×15 Box Push Ups
c) 3×1 Minute Plank Hold

Conditioning-
“Grannie”
50-40-30-20-10
Double Unders
Ab Mat Sit Ups
*6 Clean and Jerks after each “round” (135/85)

WOD 5/12/17

TOMORROW! Open gym from 8:30-10:00, then Mobility and Mimosas from 10:00-11:30! Don’t miss it!

Strength –
a) 3×5 Push Press, Climbing
b) 3×4 Turkish Get-Ups

Conditioning –
21-15-9
Kb Swings (53/35)
Goblet Box Step Ups
Ab Mat Sit Ups

WOD 5/11/17

YO! Don’t forget about this Saturday! Open gym from 8:30-10:00, then Jen will be be leading the ladies through “Mobility and Mimosas” from 10:00am-11:30am!

Strength –
20 Minutes to Work to a heavy Power Snatch

Conditioning:
10 Min Alternating EMOM
5 Rounds of:
Min 1: 10-12 Thrusters (95/65)
Min 2: 10-20 Toes to Bar

WOD 5/9/17

With a Partner, alternating rounds, or by yourself:

“Hollyman”
30 Rounds of –
5 Wallballs
3 HSPU
1 Clean (225/155)

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

WOD 5/8/17

Ladies! Mobility and Mimosas is THIS Saturday at 10am-11:30am. There will be open gym from 8:30-10am, so if you’re wanting to work out this weekend, make your plans accordingly! 🙂

WOD
Strength:
EMOM 10
2 Back Squats @ 80% of 1RM

Conditioning:
3 Rounds of:
3 Minutes on, 1 Minute off
25 Double Unders
10 Pull Ups
10 Target Burpees
*Score is TOTAL reps. Start each new round where you left off from the previous.

WOD: 5/3/17

Interval Work:

5 x 250m row sprint, rest as needed.

*post fastest and slowest interval

“The only good pace is suicide pace, and today’s a good day to die” -Prefontaine

Strength:

A) Bench Press: 10-8-6-4-2

B) Suitcase Deadlift: 4 x 4 (each side)