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search main menu skip to primary content skip to secondary content about us about us location facility coaches schedule/programs pricing getting started getting started what is crossfit? faqs contact us primal challenge blog harley’s story cfm kids! post navigation ← older posts wod 5/25/17 posted on may 24, 2017 by cfm coach reply 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) posted in uncategorized | leave a reply wod 5/25/17 posted on may 23, 2017 by cfm coach reply strength: 20 minutes to practice/work to a heavy split jerk conditioning: 5 rounds for time: 10 toes to bar run 250m 25’ hand stand walk/25 shoulder touches posted in uncategorized | leave a reply wod 5/22/17 posted on may 22, 2017 by cfm coach reply strength 5×5 overhead squat conditioning: with a partner 10 alternating rounds of: 12 wall balls (20/14) 50’ walking lunge 12 kb swings (70/53) 50’ walking lunge posted in uncategorized | leave a reply wod 4/22/17 posted on may 21, 2017 by cfm coach reply looks like summer found us. 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. posted in uncategorized | leave a reply wod 5/19/17 posted on may 18, 2017 by cfm coach reply strength: 5×5 sumo dead lift conditioning: 250m oh walking lunge cash out: 50 burpees posted in uncategorized | leave a reply wod: 5/18/19, and standards posted on may 17, 2017 by cfm coach reply 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 posted in uncategorized | leave a reply wod 5/18/17 posted on may 17, 2017 by cfm coach reply strength: 10-8-6-4-2-1 strict press, climbing strict pull ups (weighted) conditioning: 21-15-9 with 2 burpees emom box jumps (24/20) med ball sit ups (20/14) kb swings (53/35) posted in uncategorized | leave a reply wod 5/17/17 posted on may 16, 2017 by cfm coach reply strength: 5×3 front squats, climbing conditioning: run 800 50 plate g2o (45/25) run 400 25 plate g2o run 250 posted in uncategorized | leave a reply wod 5/16/17 posted on may 15, 2017 by cfm coach reply strength: 3×10 seated dumbell press 3×10 kb snatch, alternating conditioning: tuesday in teams of 2 or 3, for time: 60 burpees 70 toes to bar 80 cal row 90 pull ups 100 wall balls posted in uncategorized | leave a reply wod 5/15/17 posted on may 14, 2017 by cfm coach reply 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) posted in uncategorized | leave a reply wod 5/12/17 posted on may 11, 2017 by cfm coach reply 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 posted in uncategorized | leave a reply wod 5/11/17 posted on may 10, 2017 by cfm coach reply 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 posted in uncategorized | leave a reply wod 5/10/17 posted on may 9, 2017 by cfm coach reply conditioning – 10 minutes of :30 work, :30 rest, of – row for total meters strength: a) 4×10 ghd b) 4×10 bench press, across c) 4×10 bent over handle row, across posted in uncategorized | leave a reply wod 5/9/17 posted on may 8, 2017 by cfm coach reply 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. posted in uncategorized | leave a reply wod 5/8/17 posted on may 7, 2017 by cfm coach reply 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. posted in uncategorized | leave a reply wod 5/5/17 posted on may 4, 2017 by cfm coach reply happy cinco de mayo!! strength: 8 x 2 power cleans + 1 split jerk conditioning: 5 rounds for time 250m run 3 wall climbs 10 toes to bar posted in uncategorized | leave a reply wod 5/4/17 posted on may 3, 2017 by cfm coach 1 strength: emom 10 3 back squats @ 75% of 1rm conditioning 12 min amrap 3 bar muscle ups 9 jumping squats (45/35) 18 grasshoppers (l+r=2) posted in uncategorized | 1 reply wod: 5/3/17 posted on may 2, 2017 by cfm coach 1 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) posted in uncategorized | 1 reply wod 5/2/17 posted on may 1, 2017 by cfm coach reply don’t forget diapers! let’s fill the front desk up for bondi and becca! wod team chipper in teams of 2 or 3, for time: 800m run (together) 100 full clean (135/85) 100 hspu 100 bar facing burpees 400 double unders 800m run (together) posted in uncategorized | leave a reply wod 5/1/17 posted on april 30, 2017 by cfm coach reply first, let’s take a second to say congratulations to 2 of your favorite coaches; this weekend, gus and alexa teamed up to take 1st place at the barbell rodeo. when you see them today, make sure you let them know how proud we are of them! hard work pays off 🙂 wod strength: 3x50ft front rack walking lunge, climbing 3×5 tire flip jump through (as fast as possible) conditioning: “row helen” 1000m row, then 3 rounds of 21 kb swings (53/35) 12 pull ups …then row 500m posted in uncategorized | leave a reply post navigation ← older posts welcome welcome to crossfit merced. central california's premier athletic training and fitness facility. crossfit merced is the first and original crossfit affiliate in town. class schedule: monday-friday 5:30 am 8:00 am 9:00 am 3:30 pm 4:30 pm 5:30 pm 6:30 pm* saturday 10:00 am team wod *no 6:30 pm classes on fridays. throughout the summer, there is a 6:30 am class every friday morning. check out the contact us page, and read our faq"s for more info. location 900 loughborough dr. suite a merced, ca 95340 (209) 201-1764 search previous posts may 2017 m t w t f s s « apr 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 world class fitness in 100 words ■ eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. keep intake to levels that will support exercise but not body fat. ■ practice and train major lifts: deadlift, clean, squat, presses, c&j, and snatch. similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. bike, run, swim, row, etc, hard and fast. ■ five or six days per week mix these elements in as many combinations and patterns as creativity will allow. routine is the enemy. keep workouts short and intense. ■ regularly learn and play new sports -greg glassman, courtesy of crossfit inc free article recent commentsbeatrice on wod: 5/3/17beatrice on wod 5/4/17beatrice on wod 4/28/17beatrice on wod 4/27/17latricia on amazing grace 2011meta log in entries rss comments rss wordpress.org blogroll chino hills crossfit crossfit fresno crossfit ftf crossfit games crossfit nutrition crossfit parabellum new era crossfit poler ice robb wolf rogue fitness wright exercise categories nutrition uncategorized what is crossfit what is fitness search proudly powered by wordpress


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