WOD – 5/13/2020

Backsquat

Work up to a manageable weight you can maintain a perfect position for 5 reps.

Then complete 5 x 5 w/2 second pause (at bottom) back squat. Rest as needed.

Conditioning:

60 second wall (post) sit – straight into

40 Russian KB Swings

30 Goblet Squats

20 Russian KB Swings

10 Goblet Squats

WOD – 5/12/2020

As we continue spending this week working major muscle groups/levers back into shape we are going to move to our shoulders. And then … a little more Murph prep.

Let’s Go!

Strength – Push Press

Warm up in 5 sets of 2 reps to a manageable weight where you can maintain perfect technique through 5 reps.

Then 5 sets of 5 reps at that weight

Rest approx 2 mins between sets.

WOD

20 min AMRAP (Score – rounds and reps)

250 m Run

20 Hand Release Push Ups,* decreasing by 2 reps each round (i.e., 20, 18, 16, 14, …)

10 V-ups

*whatever variation of pushups you are planning for Murph – perform that variation today. A plate weight on your back can sub for weighted vest today.

Beginners: box push ups, sit ups

Strength & WOD – 5/11/2020

We are going to spend this week working major muscle groups/levers back into shape and continue metabolic conditioning to rebuild our engines. Next week we will begin blending in Olympic lifting.

Strength – Deadlift

Slowly warm up in sets of 3 reps to a manageable weight you can maintain perfect technique through 5 reps.

Then 6 sets of 5 reps at that weight. Rest approx 2 mins between sets.

Metcon – Interval Engine Builder

5 Rounds

15/10 cal row/ski-erg/echo bike or 15 burpees

40 double unders (60 singles or 40 double taps)

1 min rest

Score – total time from start to completion of double unders in 5th round.

Strength Saturday

Open Hours 8 – 10:30 am

This is our first Saturday under our current revised health and safety operations – please bear with us as we navigate our first “Open” Saturday. We will have to strictly continue to enforce our protocols. We know you understand.

8 – 9:15 am.

Backsquats – We are going to ease into building our squat strength back up.

Slowly work up with sets of 3 reps to a weight you can, without a doubt, maintain proper position for 5 quality reps. At that weight perform 6 sets of 5 reps. Rest as needed in between sets.

Approx 9:30 – 10:30 WOD – WOD will be determined based on attendance.

 

5/7/2020

Welcome back CFM Family! We can’t wait to see you all. Tomorrow will be a little different. We will spend the beginning of each session explaining many things including how we are going to be operating each session from beginning to end. It will all take some getting used to. We will then warm up, workout together and cleanup together. Thank you all for your patience and support through this trying time. The future is bright, let’s embrace the present and move forward. We are going to ease ourselves back into shape after many of us had an exercise layoff (less frequent and intense than before we had to take a break). So lets be careful and patient with our continued fitness journey and make sure we all remain healthy as we progress.

The intention of todays workout is to get a barbell in everybody’s hand and get moving at a moderate weight. Keeping in mind the last 2 days of “Murph” movements and Friday we are programming a half “Murph” (un-weighted), his is a perfect workout to squeeze in the middle and leave us recovered for Fridays half hero WOD.

Core Warm Up

Tabata 4 rounds Each

Hollow Hold – followed by Superman Hold

WOD – for time

“3 Hundo”

100 Barbell Hang Power Cleans (45#/35#)

100 Barbell Strict Press (45#/35#)

100 Barbell Bent Over Rows (45#/35#)

*scaling – scaling barbell weight downward is fine.

WOD – 5/6/2020

Well folks – one more day and we will be back in our CFM home – grinding workouts and slinging weights. We missed you guys! The equipment is in – so today …..we run and burpee, interval style! Yeah! Remember Thursday, May 7, 2020 – CFM is back to regular class hours. Each class will get a rundown of our COVID operations over the next couple days. Being on time the next week will be of the utmost importance – if you are late you will miss mandatory instruction and that will inconvenience everybody.

Additionally,  for the time being, we can only allow children confined to a stroller into CFM. There can be no children in the kids area or anywhere else in the CFM building for now. We apologize for the temporary inconvenience and hope you understand. Once we figure out a little more health guidance we will be re-designing the kid area for the protection of all and issue new guidance regarding kids.

WOD – For time

400m run

40 burpees

rest 2 minutes

minutes

400 m run

30 burpees

rest 2 mins

400 m run

20 burpees

rest 2 mins

400 m run

10 burpees

*if you need to scale burpees, sub with up/downs.

CFM COVID Plans and Procedures

CrossFit Merced (CFM)

COVID Operations Plan, Guidelines & Criteria

GENERAL GUIDELINES

*Plans for distancing can be seen Here.

If you are experiencing any symptoms that could be related to COVID-19 such as fever, cough, shortness of breath and/or lung/internal chest tightness, we ask you to please stay home.

If you have an underlying health condition which has been linked to more difficult COVID outcomes (if contracted) such as heart disease, chronic respiratory disease, diabetes or over the age of 65 – we strongly encourage you to consult with your physician before entering/utilizing CFM.

All CFM members/guests/staff are strongly encouraged to bring their own hand sanitizer (even though we CFM will provide hand sanitizer at 5 stations) and monitor their own health – and stay home if they are ill in any way.

SPECIFIC SANITATION PROTOCOLS

When CFM is open, front door/doors will remain open to limit touching of that common surface

Sanitize your hands with hand sanitizer before or immediately upon entering CFM. CFM will provide hand five – (5) sanitation stations through facility including two – (2) stations at the main entrance/exit.

– Do not touch your face with your hands inside CFM

– Sneeze and/or cough into your shirt or your elbow when in CFM

– Staff will temperature check all entrants with a forehead scanner. Those with elevated temps (above 99.4 F) will not be allowed entry and asked to monitor their temperature before coming back to CFM.

CFM staff member will check athletes in through the WODify app/software

– All entrants must practice min 6 feet social distancing while in the CFM facility. This includes pre class warmup/ stretching, socializing, post workout warm down/mobilization/auxiliary work, etc.

When class starts – participating members will choose and use a designated, marked off 200 square foot workout area. Each workout area area is your won personal workout space will be equipped with its own equipment and sanitation supplies including specialized equipment sanitizer for viruses like COVID and microbial fabric rags compatible with the specialized sanitizer for equipment cleaning.

All equipment used and touched by member during class

will be sanitized by member at the end of class and returned to its proper original location.

After putting sanitized equipment away, member will sanitize their hands again, either with hand sanitizer or washing their hands thoroughly with hand soap and warm water for a minimum of 20 seconds.

Continue to practice minimum 6 feet social distancing while in the CFM facility as described above

Common use areas will be designated and have social distancing space for use by one person at a time. Such areas include equipment storage areas, water fountain, and bathrooms.

Staff break/Office room/back desk area will be limited to CFM staff only

– Staff will sanitize common touched surfaces before each class such as restroom doors handles, water fountain, etc.

– All entrants are encouraged to bring their own drinking water to limit use of the water fountain, a common touch area.

We take you health very seriously – please provide us with any feedback you believe will help us be the best we can be related to sanitation and hygiene.

Thank You,

Matt & John

CFM Management

WOD 5/4/2020

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP
10/10 – 20/20 – 30/30…..
Air Squat
Alternating Weighted Step Back Lunge

Rest 2 mins

Metcon (AMRAP – Rounds and Reps)

12min AMRAP
10/5 – 20/10 – 30/15
Hand release push up
Strict pull up, heavy DB/KB rows each arm or heavy barbell row

straight into 800 m run…..

Metcon (No Measure)

3 Rounds:
10 Windmills (each side) – Movement Video
20 Deadbugs (Controlled) – Movement Video
1:00 Side Plank (each side) – Movement Video

News & WOD – 5/4/2020

We are very hopeful – local leaders meeting this week/hearing local business pleas and CFM/others operating with mitigation measures in place. Stay tuned the next 2-3 days!!

It’s Monday ya’ll. Start it out right. Summer is on the way, get fitter!

Don’t redline early on this bad boy, find a pace and maintain it! Save just enough to go hard on the last round!

WOD (AMRAP – Rounds and Reps)

10 min AMRAP
10 burpees box jump over* – Movement Video
10 single arm thruster (50/35) (left) – Movement Video
10 single arm thruster** (50/35) (right)

*scale down in this order; box step overs, step ups (and not over), burpees to a target, regular burpee or up-downs

** Sub Barbell Thrusters at 95#/65# w/15 reps or KB (53/35) Swings w/20 total reps per round.

Rest 2 mins

WOD (AMRAP – Rounds and Reps)

8 min AMRAP
12 burpees box jump overs
12 single arm thruster (left)
12 single arm thruster (right)

Rest 2 mins

Metcon (AMRAP – Rounds and Reps)

6 min AMRAP
14 burpees box jump overs
14 single arm thruster (left)
14 single arm thruster (right)

Metcon (No Measure)

3 Rounds:
10-15 Weighted Single Leg Romanian Deadlifts (each side) – Movement Video
10 Cat Cow Exercises – Movement Video
1:00 Hollow Hold – Movement Video

WOD 5/2/2020

Saturday Stroll

100 Double Unders or 200 Single Unders

90 Mountain Climbers

80 Jumping Lunges

70 Hollow Rocks

60 Strict Press – Single KB (53/35) or DB (50/35) or Barbell (75#/#55)

                           *KB/DB 30 each arm, barbell 60 total

50 Russian KB (53/35) or DB (50/35) Swings or Sumo High Pull (75#/35#)

40 Deadlifts Single KB (53/35) or DB (50/35) or Barbell (115#/85#)

30 Burpees

20 V-ups

10 Burpees

An Important Message from Anthony

All good things…

CrossFit Merced started unofficially in the summer of 2010, and officially on March 1, 2011. A lot happens in ten years. I’ve been on the receiving end of miles of support, starting with my wife, Jen, my partner, Matt, our CFM coaches, and every single member we’ve had. It’s overwhelming to try to quantify all of the good that others have done for me in the last decade. CrossFit Merced has become one of the truly unique and special places in this region – and it gives me an incredible amount of pride. I am both proud and humbled to be associated with such a remarkable group of people.

As CFM has developed into a dynamic community, my life has also changed. I won’t ever forget coaching nearly every class through the first several years. I remember turning on the lights at 5 AM and turning them off at 8 PM and coaching every class in between. Jen would bring the kids to the gym in the middle of the day between our classes so I could hang out with my kids who were so small. They were literally raised at CrossFit Merced. I’d be exhausted, satisfied, and fulfilled all at the same time – and Jen enabled me to give it my all at CFM by taking control of our home life in the most joyful and gracious manner. Jen has always lifted me to stand taller than I ever could on my own.

I started a partnership with Matt which allowed me to finish law school and pass the bar exam. The debt I owe to Matt for carrying the burden for me during that time couldn’t possibly be repaid. Matt became my closest and most trusted friend. What started with our CFM partnership developed into a truly special bond. While our operations at CFM are small by many standards, there is far more that goes into holding up CFM than most people realize. From financial management to client development to marketing to mentoring, there is an astonishing number of hours of work and lots of tough decisions to be made. Matt and I have been able to handle this in a way that has never created friction between us.

As more coaches jumped on board we developed into the most educated, accomplished, experienced, and capable group of coaches that Merced will likely ever have. Our coaches are incredibly special people who have earned their positions via hard work, patience, talent, and a true love of helping people. They are nothing short of extraordinary.

Harley, Jeff, and Gus have emerged from the group to become important leaders to CFM and lifelong friends to me. I depend on them to cover for me when I come up short. They are incredibly loyal. I can’t emphasize that enough – they are the most loyal people you could ever meet. I love these guys.

As my legal career developed and my family grew, I have begun to get involved with a bundle of peripheral matters, which has been quite rewarding. I have served on several boards, coached multiple sports, began new entrepreneurial projects, and supported Jen in her own cake-tacular world domination tour. My kids have grown from babies to bigs, and they love involving me in their countless adventures. All the while I have maintained my love of CrossFit Merced.
I still love showing up every day at 5 AM and working my tail off with the early class (note: gosh I miss you guys). I love the challenge of a long grinding WOD and the soul-sucking horror of the short girl-named workouts. I love the burn in my lungs and legs at the end of a big set of thrusters. I love being constantly surprised that “the workout was harder than it looked.” I love sharing it with the other CFM members and coaches. These are the reasons I will continue to be at CFM until my wheels fall off.

But today my position has changed. I have decided to transition away from my role as an owner/partner – and into my role as CFM head movement coach. As mentioned earlier, there is so much time and effort required to keep CFM operations moving. Over the last few years I have not been able to put in the requisite labor is needed, which has been unfair to my partner, our coaches, and our members. I take full responsibility for this. While (the COVID quarantine disaster notwithstanding) nothing catastrophic has happened, there have been minor lapses in communication with clients and coaches. This has led to a small bit of lost momentum in some of our classes and programs. Fortunately, Matt and the rest of the coaches have been gracious with me and picked up the slack.
My wife and kids will always get the best of me. I just can’t do it all. These days (again, COVID notwithstanding) I still start my “work day” at 5 AM and finish around 7 or 8 PM. The difference now, though, is that there is no downtime in between to spend with my kids. Something has to give, and I cannot be a gym-owner any longer.

Rather, I will be a CFM coach. No, I’m not going anywhere. Ever. Let me repeat that for the folks in the back: I’M. NOT. GOING. ANYWHERE. I’ll be at CrossFit Merced until they put me in the dirt; I just won’t own the gym any longer.

John Sweigard will be stepping into my shoes as a partner/owner of CFM. John has developed into an integral part of CFM’s leadership structure where he has excelled. John brings fresh perspective to the CFM family and has the aptitude and experience to do some special things.

CFM’s legacy is wildly important to me. I have directly or indirectly influenced 100% of the CrossFit training in this entire town for nearly a decade. I have developed a coaching skillset that is greater in both depth and breadth combined than anyone around. I mentored the ones that went on to start similar businesses. These are things I am proud of. It’s not lost on me that finding a successor is a very delicate decision. In light of all of this, I have ultimate trust in John’s vision for CFM’s future. I am immensely proud to succeed my place to John. Matt and John will compliment each other well, and CFM will be better for it.

To Matt: Thank you for your being here for me. Every. Single. Time.
To John: Thank you for your commitment to stick to the things that has always made CFM Special.
To the coaches: Thank you for taking your role seriously; for understanding that your service is important to other people’s lives.
To Harley, Jeff, and Gus: Thank you for being homies.
To each member: Thank you for walking into the doors and giving it your best; you are the ones that matter most for the future of CFM. I can assure you that the best is yet to come.
To one and all: I have a much smaller role at CFM now. Accordingly, I can once again give it my all. Feel free to call or text me if you have any questions about any of this. I’m an open book. And I love you guys.
Tldr; I love CFM but my life got too busy to own it. John takes over as partner. I’m still a coach.

May Day WOD

Happy May Day and Friday. One month to Murph. Let’s turn it up before the weekend.

Mini Barbara with a Buy-in/Cash out

800m run buy-in only before round 1, not every round.

5 Rounds For Time
10 Pull-Ups*
20 Push-Ups
30 Sit-Ups
40 Air Squats
3 minutes Rest – mandatory which means you have to rest 3 minutes before you start next round.

After 5th round is complete before rest – 400m run cash-out

* scale banded pull-ups, ring rows or DB, KB or Barbell row – If you have the equipment/weight it challenging to get through each ten reps

In 2 weeks we will program a half Murph on Friday, May 15th – so get mentally prepared.

WOD 4/30/2020

Solid shoulders and super quads – who doesn’t want that! This is a long one with A higher movement rep scheme, find a solid pace and maintain it. Don’t go too hot out of the gate and fade.

Maintain proper technique all the way through, let’s try not to get sloppy as we get tired in this one!

WOD (AMRAP – Rounds and Reps)

20 min AMRAP
20 DB Single Arm Shoulder to Overhead (Right)
20 Weighted Alt. Box Step ups
20 DB Single Arm Shoulder to Overhead (Left)
20 Weighted Alt. Box Step ups

*As with last time we did DB SOH – you can sub DB with KB or Barbell – use a moderate weight you can move 10 reps minimum.

Opportunity Work (No Measure)

3 Rounds:
10-15 DB Hammer Curls (each side) – Movement Video
10-15 Windmills (each side) – Movement Video
20 Supermans – Movement Video

WOD 4/28/2020

Back to Hump Day Ya’ll! We have some dynamic movement combined with some more Murph central movements. Maintain a solid steady pace. Take a break and hit night gear in the last 5 minutes. Let’s keep prepping for Murph, we’re about a month out. Come H or high water – we will be doing Murph together, period! And we will eat, drink and be merry afterward!

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP
10 DB (50/35), KB (53/35) (Right) or Barbell snatch (75/55)
10 Air squat
10 DB (50/35), KB (53/35) (Left) or Barbell snatch (75/55)
10 Push ups

Rest 2:00

Repeat begin where you finished the first AMRAP

10 min AMRAP
10 DB (50/35), KB (53/35) (Right) or Barbell snatch (75/55)
10 Air squat
10 DB (50/35), KB (53/35) (Left) or Barbell snatch (75/55)
10 Push ups

*If you are uncomfortable doing heavier KB snatches, substitute full American KB swings. KB bottom faces the sky at top of the swing.

Metcon (No Measure)

3 Rounds:
5 Turkish Get Ups (Each Side) – Movement Video
10 Birddogs (Each Side) – Movement Video
1:00 min Bar Hang (sub 1:00 DB hold or 30 sec plate pinch if no access to bar)

WOD – 4/28/2020

Don’t underestimate todays WOD, it’s a bit of a grind. You’ll be working for 20 minutes with short breaks built in, pace yourself so you can maintain all the way through.

WOD (AMRAP – Rounds and Reps)

5 sets:
4 min AMRAP
15 Single Arm DB/KB Thruster (right) – Movement Video
50 Double Under
15 Single Arm DB/KB Thruster (left)
50 Double Under
-1 min rest b/t sets-
*Start round where previous round ended

* if subbing single unders rep count is 75 instead of 50.
* DB weights (50/35), KB Weights (53/35)
* Barbell variation reduce reps to 10 reps (95/65)

Get Fitter Work (No Measure)

3 rounds:
15 Weighted Hip Bridges – Movement Video
10 Windmills (each side) – Movement Video
10-15 Suitcase Deadlift (each side) – Movement Video

4/27/2020

Summer is here, the weather is beautiful. Let’s start the week motivated and strong!

Metcon (AMRAP – Rounds and Reps)

10:00 min AMRAP
24 Step Back Lunge (right) – Movement Video
12 Hand Release Push Up – Movement Video
24 Step Back Lunge (left)
12 Hand Release Push Up

Rest 2 mins

Metcon (AMRAP – Rounds and Reps)

10:00 min AMRAP
24 Step Back Lunge (right)
12 Hand Release Push Up
24 Step Back Lunge (left)
12 Hand Release Push Up

Improvement Opportunity Work (No Measure)

3 Rounds:
10-15 Db, KB (each side) or Barbell Bent Over Rows (10-15 total) pick a weight you can barely finish unbroken. Or use what equipment you have, if lighter weight use tempo 3 seconds down and up rapidly. – Movement Video
15 Single Leg Calf Raises (each side) – weighted if you can. – Movement Video
1:00 Side Plank Hold (each side) – Movement Video

Hopeful News and Saturday WOD

There’s seems to be a glimmer of hope on the almost immediate horizon. It is expected the State Health Officer will consider a new state order with relaxations on May 1st. In the federal plan phase 1 guidelines, re-opening gyms was included. As you know CFM have submitted a mitigated re-opening plan to the City of Merced and the County. We will stay in front of this and keep pushing to strongly encourage re-opening gyms remain in the phase 1 orders.

We can’t promise anything but the indicators are there to provide hope for CFM and our members.

We’ve had some good workouts this week. We hit the whole body pretty good. So today we’re going to focus on monstructural work (cardio).

WOD (score total calories)

If you have a rower, echo or assault bike or ski erg machine:

16 Tabata Rounds
So 16 rounds of 20 seconds of intense work and 10 secs off

If you do not have access to any of the above equipment you have 2 choices: (Score total reps or total distance)

16 Tabata Rounds – Lateral Burpees over object (DB standing on end not laying flat, KB or elevated barbell)
OR
16 Tabata Rounds – Running (total distance)

*Runkeeper is a great free smart phone app and Tabata is also a free app for smart phones.

Finisher – 50 ab mat sit-ups followed by 20 v-ups

A note from CFM and WOD 4/24/2020

You know how every email and correspondence you get either starts or finishes with “We hope you are well and staying safe”? Well, we genuinely mean it. Let’s admit it – this is really hard. For us in the CFM community, it means we don’t get to see each other, laugh together, struggle through a workout and give high fives. We don’t have coaches yelling at us or correcting form, and we aren’t able to compete at the level we are accustomed to. Some of us are doing a great job keeping up our fitness at home. Some of us, not so much. We need each other to be our best.

Ownership and staff at CFM share your struggles. But we want to assure you this WILL come to an end, and our hope is that it comes sooner than later. We acknowledged the importance of taking precautions early on to contain COVID. We did the right thing and closed the doors to CFM right before there was a mandate to do so. We did so because we take the health and safety of our members (and Merced!) seriously.

We also feel it is important to point out how vital Crossfit Merced is in regards to wellness and building strong and enduring humans. Increased cardio-vascular capacity, healthy eating habits, and lean muscle mass can not only help to boost immune systems, but help our bodies fight against the virus if, God forbid, it is contracted. It isn’t a stretch to say we are on the proactive side of saving lives by helping people stay healthy.

Earlier this week we sent an email to city council stating as much, and asking them to consider endorsing our reopening plan, with provided safeguards such as temperature monitoring, social distancing inside the building (we have PLENTY of space), limiting class sizes, and sanitation of equipment after every class. While we haven’t received word back yet, we are optimistic that we might be able to return to the business of fitness soon.

And while we are “closed” we are not sitting idly by; we are looking into and exploring new programming and better ways of tracking progress with a new software system and new apps, nutritional coaching, and redesigning our kids’ space. We want to be able to provide the best for you at home AND at the gym.

We cannot stress enough how thankful we are to have you, our valued members. You have stuck by us unwaveringly; this community is truly amazing. And while we are glad to loan any and all equipment we have to you to help stay fit at home, we realize that, in itself, isn’t what you pay for. So THANK YOU. Thank you so, so much. The fact that you are sticking around ensures we have a place to return to together when this is all over. It literally could not happen without you. And while we ABSOLUTELY understand many of you have had to hold or cancel memberships during this time, we hope you’ll come back to us when the time is right. We also ask, for those who are able, that you continue to support us into May with your membership, as we are still paying coaches, rent, insurance, taxes, and affiliate fees. We hope you know this is NOT about making money, but about staying afloat until the time when we can reopen the doors. The Gov is expected to make a call on Phase 1 on May 1st or 8th and Phase 1 includes opening gyms and fitness facilities. We are hopeful.

As a tangible way of thanking you, we have some gifts coming your way. We will be reaching out soon to ask for your shirt size and current address, and are hoping to deliver some quarantine presents as soon as possible. It is a small way for us to say how much we appreciate you.

Sincerely,

CFM Ownership and Staff

WOD 04/24/20

Happy Friday People! Stay Positive!

Get today’s WOD done and welcome the weekend! If you would like to switch out your equipment for something different let us know. You can contact us here or text a coach.

WOD –  (AMRAP – Rounds and Reps)

3 sets
7 min AMRAP
12 DB (50/35) or KB (53/35) Push Press (left) – Movement Video
12 DB (50/35) or KB (53/35) Push Press (right)
36 double under – Rest 3:00 between each 7 min AMRAP
*Start where previous AMRAP stopped*

^if subbing single unders – 70 per round^

Opportunity To Get Better Work (No Measure)

3 rounds:
10-15 DB Single Leg RDLs (each side) – Movement Video
10-15 DB Upright Rows (each side) – Movement Video
20 Deadbugs (Controlled) – Movement Video

WOD 4/23/2020

We are on the downhill slope of the week, 2 more days to the weekend! Let’s stay motivated!

Todays WOD consists of intense lower body interval work. Go hard, rest, Go hard, rest – 12 times.

WOD (12 Rounds for time)

12 sets
10 box jump (24/20)
10 jumping split lunge – 90 degree bend on forward knee, soft landing on back knee, don’t smash a knee cap
10 reps jumping squat – squat below parallel and leave the ground on jump
1 minute rest between rounds.

Score total time

*scaling options – step ups or scaled box height jumps/steps ups are absolutely okay to avoid any chance of injury by missing the box, step back lunges can be subbed for jumping lunges

Mandatory (Encouraged) Extra Work (Not for Time)

3 Rounds:
10-15 Bent Over Single Arm Row (each side)
15 Weighted Glute Bridges
90 sec Plank Hold