For the past 6 weeks, we have been using the familiar rep scheme of a set of 5, 2 heavy sets of 3, and 5 heavy singles to develop strength.  I have been cycling snatches, clean, squatting and accessory lifts into this scheme.  We do the lifts 3 days a week, and there are basically 5 lifts that I am cycling in: Cleans and/or Jerks, Snatch, Deadlift, Front/Back Squat.  So, the lifts will rotate in and out each week. If you were to just come in, do the warm up and start lifting, you should get 8 heavy working sets in.  In most cases, this will be just fine. As you become more familiar with these sessions and your ability, I would suggest you track your numbers.  For example, if you Back Squat 225 for 5, then 245 for 3, I would recommend the next session you use 245 for...Read more

If you can’t make it down to CrossFit Merced for their fundraiser tomorrow, we will be doing it at CrossFit Oakdale. They are raising money for Tamara – wife and mom of two beautiful little ones who was diagnosed with breast cancer recently. She just began Chemo this week. Donations can be made into their PayPal account, or we can collect and get it down to CrossFit Merced tomorrow. Workout of the Day 10 Minute AMRAP 50 Wallballs 20/14 20 Clean & Jerks (135/95)  SCALED  50 Wallballs 14/10 20 Clean & Jerks 95/65  Read more

Some of you are training for Summer Slam. (GET SIGNED UP!) I would consider this conditioning piece “Fran” Training. The weights are set a little bit heavier then you would usually see. Your goal is to squat, swing AND transition fast.  For the swings, the goal is to go heavy and move the weight quick. If that means you just swing to eye level, that is fine. These are know as Russian swings, Commie Swings or as I like to call them now – Putins.  Workout of the Day Strength/Skill Back Squat 5-3-3-1-1-1-1-1 Conditioning 3 Rounds 3 Front Squats 115/75 3 Kettlebell Swings 70/53 Rest 1 minute 3 Rounds 5 Front Squats 5 Kettlebell Swings Rest 1 Minute 3 Rounds 3 Front Squats 115/75 3 Kettlebell Swings 70/53    Read more

Being a CrossFit gym for more than 5 years (and being in the game for more than 10) is an interesting thing. We have learned enough cool stuff that we have actually forgotten about some cool stuff. Like K-Star, or if you prefer, the Supple Leopard. Still nothing?  It’s the guy I linked in the video, Kelly Starrett.  Kelly was (or may still be) the owner of San Francisco CrossFit.  He was an early adapter to the methodology and was one of the first guys breaking things down. In a world where barbell technicians, dietitians and gymnastics coaches started to enter in our world (circa 2010) Kelly appointed himself “The Stretching Guy.”  Instead of thinking about better ways to clean a barbell or how to break down your macros, K-Star starting breaking down how to prepare your body, efficient get into positions and how to recover damaged tissue. Kelly started...Read more

    Workout of the Day Strength 10 Minute EMOM 5 Deadlifts @65% of 1RM Conditioning 50 Chest to Bar Pullups (Cap at 5 minutes) 40 Handstand Pushups 30 Burpees to Touch 15 Minute Cap TotalRead more