Monthly Archives: April 2011

Friday’s Final Games WOD

The sixth and final workout of the CrossFit Games Open is here, thrusters and pull-ups.  Who’s up for it?

Thursday

Skill:

Gymnastics fun, skin the cat, lever practice

Workout of the Day:

7 rounds for time of:

1 deadlift

6 ring dips

1 deadlift

9 goblet squats (53#/35# for women)

1 deadlift

12 kettlebell swings (53#/35# for women)

Deadlift 75% of 1 rep max

Post times to comments

Good deadlift from Stephanie.

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How to Get Your Paleo Challenge Started

You’ve made the choice to give the CrossFit Merge & Metabolic Upgrade Paleo Challenge a try.  Good.  Great, in fact!  Here’s what you’ll do next:

1.  Put your name on the sign up sheet at the gym.

2.  Then attend one of the two lecture sessions given by Coach Rane on what Paleo eating is.  The intro lectures will be on:

      Sunday, May 1 at 12 pm

      Wednesday, May 4 at 6:45 pm

That’s two times next week to find out what this type of eating is all about and also give you the opportunity to ask questions.

3.  The first week of May will be an ‘On Ramp’ of the Paleo Challenge where we will take before photos, measures, and establish some fitness benchmarks so we have data to compare at the end of the Paleo Challenge in May.  

That’s it.  3 easy steps.  

Many of you have already experience great results so far from Paleo eating, use this Challenge as an opportunity to take it to the next level.  Or if you’re still on the fence about Paleo, then give it an honesty try over the next few weeks and see what the results are.  We have a great support network in place with many resources so we can provide the best possible service to our athletes.  

Wednesday

Skill:

Press

1 – 1 – 1 – 1, then without racking the weight,

Push Press

2 – 2 – 2 – 2 – 2

Workout of the Day (WOD):

10 minute AMRAP (as many rounds as possible) of:

5 dumbbell squat snatches (right arm)

5 dumbbell squat snatches (left arm)

20 double unders

Elements Skill:

Ring Rows 

3 max sets

WOD:

Teams of 2, 15 minute AMRAP of:

Run to the far corner

20 box jumps 

20 kettlebell swings 

(partition reps as needed)

Post rounds to comments

David getting set for a heavy push press.

Morgan and Chris testing their agility, accuracy, and coordination with the jump rope.  How complete and well-rounded is your fitness?

Ring row develop the pulling strength of the back.

Good swing, good intensity, good teamwork, good job, Danny.  Great times at CrossFit Merge in Glendale.


Mark Your Calendars

May is rapidly approaching, and we have some fun events coming up just in time for summer.

1.  Support the CrossFit Merge Team in the Fight For Air Climb this Saturday, April 30th. 

Unfortunately, Los Angeles remains the smoggiest city in the country, but you can help change that by contributing and participating in this stair climbing event for the American Lung Association.  Challenge yourself physically and mentally in this race up the 60+ flights of stairs of the Aon Center in downtown L.A.   

2.  Summer is almost here.  So get ready for superhero movie sequels, animated 3d films, and the CrossFit Merge Paleo Challenge starting May 2nd. 

Looking to lean out a bit more, add some extra muscle, and flatten out the abs, then get your Paleo eating on.  Coach Rane will be the point man on this, and we’ll have full details about the Challenge, sign-up sheet, the Q&A sessions, prizes, and more at the gym.  This is going to be a great experience and highly encourage everyone at the gym to participate. 

3.  Thursday Elements classes at 7:30 pm are coming starting May 5th.  That makes 7 days a week for you to get down with our awesome Elements classes.

Also, any interest in having a 9 am class Monday, Wednesday, and Friday?  If interested, please post to the comments or email me, bryce@crossfitmerge.com

Tuesday

Skill:

Jump rope practice

Workout of the Day (WOD):

Tabata Galore

Tabata Row (calories)

Tabata Squat

Tabata Sit-up

Tabata Push-up

Tabata Pull-up

Rest 1 minute between movements and count the lowest score

Elements Skill:

Push Press

WOD:

4 rounds for max points of:

1 minute of max dumbbell push presses

1 minute of max sit-ups

1 minute of max weight lunges

Post scores to comments

Tabata, it’s 20 seconds of work, 10 seconds of rest, for 8 intervals.


That’s a Monday For Ya

Way to start the week off right.  Lots of you came in and wasted no time.  It was all business and fun as we got under the bar for some back squats, wall ball shots, burpees, and jumping squats.

Keep up the solid work!

Skill:

Back Squat

5 – 5 – 5

3 – 3 – 3 (Elements)

Workout of the Day (WOD):

4 rounds, where each rounds is 2:30 of:

Run to the short corner and back

10 burpees

Max wall ball shots (20#/14# for women) for the remainder of the round

Rest 1 minute between rounds

Elements WOD:

4 rounds, where each rounds is 2:30 of:

Run to the short corner and back

5 burpees

Max jumping squats

Rest 1 minute between rounds

Post total wall ball shots/squats to comments

Marianoel with a nice set up on her low bar back squat.

Gotta do the burpees before you can get points on the wall balls.

New member Kendra feeling the steel and getting the benefits of heavy back squats.

Ryan making good on a 275# back squat for 5 reps.

Elements class getting warmed up.

A great squat from Robert.

And they’re off and running…

Nice job, ladies!


CrossFit Glendale, California, CrossFit Glendale, CA, CrossFit 818 642 7270, CrossFit Los Feliz, CrossFit Atwater Village, CrossFit Silverlake, CrossFit Eagle Rock, CrossFit Los Angeles, CrossFit Echo Park


In Need of Some Motivation?

Feeling down because it’s Monday?  Feeling slow from a long weekend of too many eggs and sugary sweets? 

It happens.  You open up your inbox and those pesky emails are still there from last week.  They pretty much just zap you of vim, vigor, and vitality.  Do me a favor, take 3 minutes and watch this video.  It’s pretty inspiring and it has Arcade Fire music.

Elements on a Friday evening showing you what a 20 minute AMRAP feels like.  Great job, gang.


Then on Saturday, we got Filthy.  50 times over for 10 exercises. 

Saturday’s Workout:

Filthy 50:

For time, complete:

50 box jumps (24″/20″)

50 jumping pull-ups

50 kettlebell swings (35#/26#)

50 knees to elbows

50 walking lunges

50 push presses (45#/33#)

50 back extensions

50 wall ball shots (20#/14#)

50 burpees

50 double unders

And then on Sunday, CrossFit Merge received an upgrade, more pull-up bars and a gun rack bar holder from Rogue Fitness.  Check out the pics below.

Rogue Fitness barbell rack.


Rogue Fitness pull-up bar rig 2.0.  Now with 24 feet of pull-up fun.

CrossFit Glendale, California, CrossFit Glendale, CA, CrossFit 818 642 7270, CrossFit Los Feliz, CrossFit Atwater Village, CrossFit Silverlake, CrossFit Eagle Rock, CrossFit Los Angeles, CrossFit Echo Park


If You’re Reading This, Please Stand Up

I am typing this right now while standing at my desk.  Yes, I am standing.  This New York Times article asks Is Sitting a Lethal Activity?

Here’s an excerpt:

But for most of us, when we’re awake and not moving, we’re sitting. This is your body on chairs: Electrical activity in the muscles drops — “the muscles go as silent as those of a dead horse,” Hamilton says — leading to a cascade of harmful metabolic effects.

So stand up and move around.  Like the people in these photos below.

Thursday

Skill:

Squat clean & medicine ball clean

Workout of the Day (WOD):

10 rounds for time of:

Run to the short corner

7 push-ups

7 cleans (95#/65#/medicine ball)

7 pull-ups (chest to bar for those advanced)

Post times to comments

Slam ball warm-up.

Marianoel with cleaning on her mind.

New athlete Luke getting down with his medicine ball clean.

Stephanie finished the WOD and said goodbye to the green band for pull-ups.  Her consistency and effort is paying off as she’s moving to the harder blue band for assistance. 

Good squat face from Ant.

And remember, we’ll be closed on Sunday for Easter. 

CrossFit Glendale, California, CrossFit Glendale, CA, CrossFit 818 642 7270, CrossFit Los Feliz, CrossFit Atwater Village, CrossFit Silverlake, CrossFit Eagle Rock, CrossFit Los Angeles, CrossFit Echo Park


Hot or Cold?

Courtesy of CrossFit Invictus

Muscle soreness, stiffness and strains are the primary risks to obtaining the myriad benefits of superb fitness. The body’s primary response to these muscular strains and the first phase of the tissue healing process is the defensive mechanism of inflammation.

Inflammation is the body’s natural response in the tissue healing process. It can, however, be painful, can limit our movements and slow the tissue healing process, and at its worst, can compromise circulation, depriving our muscles of oxygen and causing cell death. So how do we mitigate the negative effects of inflammation, increase the tissue healing process and decrease the amount of time away from training?

Treating muscle injuries with heat or cold therapies elicit a wide range of positive cellular and vascular response within our bodies. But when is it appropriate to use cold, and when should you use heat?

Cryotherapy (cold) is most appropriate for any acute muscular injury causing inflammation and pain. In the acute injury phase (the phase immediately following an injury/strain) cryotherapy promotes faster tissue healing. The physiological response to cold includes vasoconstriction, a decrease in metabolic rate, and a decrease in pain transmission. The decrease in cellular metabolic rate leads to a decrease in the amount of oxygen required for a cell to survive in the area being treated. Therefore, there is less damage to the tissue and consequently a decrease in rehabilitation time. Cold application also suppresses pain transmission and acts as an analgesia which can allow pain-free exercise for the athlete. Cryotherapy may be used during all stages of the inflammatory response, ranging from the first day to as long as two weeks after injury.

There are several commonly used methods of applying cyrotherapy to injured athletes. These methods include, ice massage , cold or ice water immersion (Ice baths), cold sprays and ice packs. The cooling process includes three stages of cold response. The first stage is a cold sensation (0-3minutes), followed by a mild burning (2min-7min), and finally numbness or anesthesia (5-12min).

– Ice massage is commonly performed on a small body area such as the belly of the muscle, tendons or bursa or myofacial trigger points. For great tips on ice massage, review Calvin Sun’s January 19, 2009 blog post.

– Ice water immersion is indicated when treating a distal body part, large areas, and when circumferential cooling is preferred. Ice immersion involves placing a body part into a mixture of ice and water having a temperature range of 50 degrees F to 60 degrees F for 10-15 minutes.

– Ice packs are the mostly commonly used cryotherapy method. It is recommended that a layer of thin wet cloth be placed between the ice pack and skin. Then ice packs are to be applied over the injured area and secured in place for 15 to 20 minutes.

So when is heat appropriate?

Thermotherapy (heat) is appropriately used when the inflammatory reaction is beyond the acute phase. The introduction of heat during the chronic inflammation stages encourages tissue healing and assists athletes in regaining range of motion prior to physical activity.

Thermotherapy causes an increase in cellular metabolic rate and blood supply, and can serve to accelerate inflammation. With the rise in a cell’s metabolic rate, the cell’s demand for nutrients and oxygen increases. Blood flow will be increased to encourage the delivery of those nutrients necessary for healing and aid in the removal of cellular debris. However, the increase in cellular metabolic rate can also accelerate the rate of cell death, and thus slow the healing process.

For a physiological response to occur, heat must be absorbed into the issue, causing an increase in molecular activity. Methods of heating are generally classified as either deep or superficial. Deep thermotherapy involves microwave diathermy, shortwave diathermy and ultrasound. These forms of deep heat require specialized equipment and training. The most common superficial thermotherapies include moist heat packs, paraffin baths and warm whirlpools. Among the superficial thermal agents, moist heat causes a greater increase in the deep-tissue temperature than does dry. Additionally, moist heat can be tolerated at higher temperatures than dry heat. The easiest way to apply moist superficial heat is with a hot water bag or moist wet towel applied directly to the area in which heating is required, or simply jump in a hot tub.

Wednesday

Skill:

Power Snatch

1 – 1 – 1 – 1

Deadlift review (Elements)

Workout of the Day (WOD):

3 rounds for time of:

30 box jumps (28″/24″)

25 back extension

20 deadlifts (205#/135# for women)

Elements WOD:

15 minute (as many rounds as possible) of:

30 single unders

7 knee raises

5 burpees

Post times and rounds to comments

Marianoel getting way extended on her back extension.

Benny power snatching 155#.  That’s a long distance for that bar to travel.

Shantanu showing us full extension at the top of his box jump.

Training like an elite athlete includes walking like a duck.

What better way to spend your evening than working out with your fellow athletes at CrossFit Merge in Glendale. 

CrossFit Glendale, California, CrossFit Glendale, CA, CrossFit 818 642 7270, CrossFit Los Feliz, CrossFit Atwater Village, CrossFit Silverlake, CrossFit Eagle Rock, CrossFit Los Angeles, CrossFit Echo Park


In Case of Emergency, Take the Stairs

Hey CrossFit Merge athletes, we need your support in joining our team for the Fight For Air Climb on April 30th.

This is a fund raising event for the American Lung Association where participants will race up the 1,577 stairs of Aon Center building in downtown Los Angeles.  CrossFit Merge has a team with the fearless Jaime as our captain. 

Registration is $25, and CrossFit teams will get to enjoy a post climb party on the 58th floor of the Aon Center.  I’ll be there, and so should you, with you CrossFit Merge, Fitness For The Win t-shirt. 

Click here to sign up and search CrossFit Merge to join our team.

Jaime proudly representing the CrossFit Merge community.  President Lincoln would approve.

Tuesday

Skill:

Handstand kick ups and holds

Overhead squat (Elements)

5 – 5 – 5

Workout of the Day (WOD):

3 rounds for time of:

Run around the large block

21 pull-ups

12 handstand push-ups

Elements WOD:

13 minute AMRAP (as many rounds as possible) of:

7 overhead squats

14 kettlebell swings

Post times and rounds to comments

Brothers Kenny and Benny discuss pull-up strategy. 

Maybe it’s time to expand the Rogue pull-up rig? 

Elements gang was ‘unscared’ of the overhead squat. 

CrossFit Glendale, California, CrossFit Glendale, CA, CrossFit 818 642 7270, CrossFit Los Feliz, CrossFit Atwater Village, CrossFit Silverlake, CrossFit Eagle Rock, CrossFit Los Angeles, CrossFit Echo Park


What’s the Single Best Exercise?

Is it running?  Biking?  Swimming?  How about the squat?  What do you think is the best exercise? 

This New York Times article asks physiologists for their opinions.  It also lists the numerous benefits of weight training: weight loss, decreases the risk of diabetes, and improves cardiovascular endurance.  Yes, that’s right.  Weight training, like what we do here at CrossFit Merge can be cardio!  Insane, isn’t it?  

What’s the Best Exercise?

Monday

Skill:

Thruster

2 – 2 – 2 – 2

Squat Therapy (Elements)

Workout of the Day (WOD):

10 minute AMRAP (as many rounds as possible) of:

5 front squats (115#/75# for women)

7 burpees

5 shoulder to overhead (115#/75#)

Elements WOD:

5 rounds for time of:

10 pull-ups

15 push-ups

20 sit-ups

25 squats

Post times and rounds to comments

Raffi getting his front squat position established.

JJ finishing his thruster with a good overhead position.

Cory loves his compression tights and attributes his 205# thruster to them. 

Loads of intensity and functional movements from the Monday Elements crew.

“Did that just happen?”  Yes Bryan, it did.

CrossFit Glendale, California, CrossFit Glendale, CA, CrossFit 818 642 7270, CrossFit Los Feliz, CrossFit Atwater Village, CrossFit Silverlake, CrossFit Eagle Rock, CrossFit Los Angeles, CrossFit Echo Park


Weekend WODs

Hey gang.  Some intense workouts the last few days.  We had burpees, box jumps, presses, pull-ups, sprints, and more.  It was constantly varied, all functional movements, and highly intense, or to quote the shirtless Johnny Jay on Saturday, “That workout was epic.”

Friday

CrossFit Games Open WOD 11.4

10 minute AMRAP (as many rounds as possible) of:

60 bar facing burpees

30 overhead squats (120#/90# for women)

10 muscle-ups

If you couldn’t yet do WOD 11.4, no worries, we had WOD 11.4.1

12 minute AMRAP of:

6 lateral hop burpees

6 overhead/front squats

8 ring pull-ups

Saturday

2 person team chipper workout:

20 squat cleans (155#/100# for women)

40 toes to bar

40 box jumps (24″/20″)

20 ring dips

40 kettlebell swings (53#/35#)

40 double-unders

20 thrusters (135#/95#)

40 pull-ups

40 burpees

Run around the large block (~530 meters)

Partition the reps as needed between the two athletes

Elements

Skill:

Push Press 

3 – 3 – 1 – 1

Workout:

For time complete,

Run to the far corner (~330 meters)

30 push presses

30 box jumps

Run to the far corner

20 push presses

20 box jumps

Run to the far corner

10 push presses

10 box jumps

Run to the far corner

Putting heavy things overhead, that’s CrossFit.

Sunday

Skill:

Double-unders

Workout:

Tabata sprints (increasing the distance each interval), rest 1 minute then:

10 rounds for time of:

10 back squats (45#/33#)

6 push-ups

The joys of back squatting.

CrossFit Glendale, California, CrossFit Glendale, CA, CrossFit 818 642 7270, CrossFit Los Feliz, CrossFit Atwater Village, CrossFit Silverlake, CrossFit Eagle Rock, CrossFit Los Angeles, CrossFit Echo Park