Monthly Archives: May 2011

Workin’ for the Weekend

Lots of fun and big time workouts over the weekend at CrossFit Merge.  

On Friday we did a Hero workout, Nutts.  Easy pun, it was nuts.

For time, complete:

10 handstand push-ups

15 deadlifts (250#/165# for women)

25 box jumps (30″/24″ for women)

50 pull-ups

100 wall ball shots (20#/14# for women)

200 double-unders

Run 400 meters carrying a 45# or 25# plate

A big and loud chipper workout.  Despite the 100 wall ball shots, everyone had a good time with this one.

Making full use of the pull-up rig on Nutts.

Saturday’s workout picked up right where Friday left off, Fight Gone Bad!

3 rounds, with 1 minute for max reps at each of:

Wall ball shots (20#/14#)

Sumo deadlift high pull (75#/53#)

Box jump (20″)

Push press (75#/53#)

Row for calories

Rest 1 minute between rounds.

Score is total reps and calories completed.

Some footwork agility before the fight.

Round 1 and it’s on!

Everyone starting off strong in the first minute.

Sal, Urbanie, and Cory gutting through the second, and toughest, round of Fight Gone Bad.

On Sunday we took to the streets for a little running, lifting, and jumping.  We practice some turkish get-ups then loaded up the bars and stacked up the boxes for the WOD.

The Turkish get-up for the skill, don’t worry, it’s Paleo.

Then the workout:

4 rounds, each 4 minutes long.

Round 1: 400 meter run then max deadlifts (155#/100#) for the remainder of the 4 minutes

Round 2: 400 meter run then max box jumps (28″/24″) for the remainder of the 4 minutes

Round 3: 400 meter run then max deadlifts (155#/100#) for the remainder of the 4 minutes

Round 4: 400 meter run then max box jumps (28″/24″) for the remainder of the 4 minutes

Score total reps in all four rounds

Anna and Abilia stepping up their game with the box jumps at 20″.

The guys didn’t want to be left out, so they got going as well.

Finally, on Memorial Day, we did the hero workout Hansen.  Marine Staff Sergeant Hansen was in my unit in Afghanistan when he died while disposing of an IED.  This workout was to honor him.  Semper Fi, Marine.


5 rounds of:

30 kettlebell swings (2 pood/1.5 pood)

30 burpees

30 sit-ups

Everyone putting out during a very tough and long WOD.


Memorial Day WOD

Reminder to everyone, we will only have one class on Monday at 12:30 pm for Memorial Day, May 30th. 

Come for the Hero workout and stay for the food and drinks with your fellow CrossFitters.




3 – 3 – 1 – 1 – 1

Workout of the Day (WOD):

3 rounds for time:

100 feet of walking lunges

25 back extensions

50 squats

Post times to comments

D1 with his deadlift PR.

Lean and mean Marianoel on her deadlift PR of 183#.

Paleo Beyond Hardcore

Paleo nutrition is great.  You can certainly make terrific health, body composition, and performance gains with it.  And if you’re John Durant, you can even buy a meat locker to store all that organ meat till your next feast.  See his classic interview with Steven Colbert here.





Parallette drills (L-sit, shoot throughs)

Sumo deadlift high pull (Elements)

Workout of the Day (WOD):

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

100 meter run

10 ring dips

Elements WOD:

Triple Tabata of:

Box jumps

Sumo deadlift high pull

Medicine ball sit-up

Total reps count

Post times and scores to comments

Mike and Ant chipping away at their dips.

Elbows high and outside on the sumo deadlift high pulls.

WOD and now ROD

Here’s the ROD (Recipe of the Day)

Roasted Bottom Round Roast with Garlic and Thyme



Overhead squats

2 – 2 – 2 – 2 – 2

Front squats

2 – 2 – 2

Workout of the Day (WOD):

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

6 front squats (115/75# for women)

6 pull-ups

2 minute rest

6 minute AMRAP:

6 push presses

6 bar hop burpees

Elements WOD:

12 minute AMRAP:

6 push presses

6 front squats

6 burpees

Post rounds to comments

Morgan finding the bottom of her squat and staying stable throughout.

Paul and Chris going rx’d during the WOD.

Is That Paleo?

Is that Paleo?  Bananas, gum, potatoes, German chocolate cake, etc.  What’s Paleo, what ain’t?

We are half way done with our Paleo Challenge, and to provide you with the support and knowledge you need to finish the Challenge strong, we are having a Question and Answer session with Coach Rane on Wednesday, May 25, from 7:00pm to 7:30pm.

Please note the 6:30pm class will run short to allow for the Q&A.  But don’t fret, we will still have a great and tough workout.

Paleo Dinner Recipe



Find your max height box jump

Workout of the Day (WOD):

From the 2011 CrossFit Games Regional Competition:

Team Workout 6:

20 calorie row

30 burpees

30 ground to overhead with dumbbells (40#/25# for women)

30 toes to bar

100 feet of overhead walking lunges (45#/25# plate for women)

100 meter sprint

Time finishes when all team members cycle through the workout in the above specified order.

John working his way to a max height box jump.

Nooners getting the chipper done.

Under that hair is Luca with a big, athletic jump.  The ladies look impressed.

And they’re off and rowing.

Half Way There

The CrossFit Merge and Metabolic Upgrade Optimized Paleo Challenge is half way done.  Everyone has been doing really well and people are starting to see significant changes in how they look, feel, and perform.  Crazy, it’s like this stuff actually works and can improve your health. 

Nutrition and Fitness Links

My Favorite Chili Recipe

BBQ Lamb and Yogurt Dressing (Almost Paleo)

Why commercial gyms are lousy and offer zero motivation and zero community; they’re basically the antithesis of CrossFit Merge in Glendale. 

Friday’s Workout:


4×4 back squat (same weight)

Max sets of horizontal ring rows between squat sets

Workout of the Day (WOD):

6 x 100 meter sprints, rest 30 seconds between

Seth getting his strength in with some heavy back squats.

Saturday was all about two very special ladies, Cindy and Mary.

Cindy is a 20 minute AMRAP (as many rounds as possible) of:

5 pull-ups

10 push-ups

15 squats

And Mary is also a 20 minute AMRAP of:

5 handstand push-ups

10 pistols (one legged squat)

15 pull-ups

Push-ups for Cindy.

Brother and sister bang out their pistols.

Then on Sunday, we did some barbell lifting because the human body loves to pick up heavy things.


Find 1 rep max clean and jerk

Find 5 rep max deadlift (Elements)


21 – 15 – 9

Power cleans (135/95)

Ring dips

100 meter run after the ring dips

Elements WOD:

12 minute AMRAP:

6 deadlifts

7 burpee pull-ups

10 kettlebell swings

100 meter run

The nastiness that is the burpee pull-up.

Words Matter When it Comes to Beef

Organic, grass-fed, free range, vegetarian, natural, grass-finished, what does this all mean when it comes to shopping for beef at the market?  Here’s a guide on all these terms.

Understanding the Terminology Used For Meat Products

And then on to a tasty recipe: Smokey Roast

Food For Thought: Meat-Based Diet Made Us Smarter


Skill (All Levels):

Romanian deadlifts (emphasizing the straighter legs and stretching aspect)

5 x 5

Workout of the Day (All Levels):

Row or run 100 meters

25 good mornings (45#/33# for women)

25 sit-ups

Row or run 200 meters

20 good mornings

20 sit-ups

Row or run 300 meters

15 good mornings

15 sit-ups

Row or run 400 meters

10 good mornings

10 sit-ups

Row or run 500 meters

5 good mornings

5 sit-ups

Post times to comments

Raffi, in the background, and Chris, who actually exists and is not just a name I put on the chalkboard with a blazing time, get their rowing in.

Broad, General, and Inclusive Fitness

CrossFit is broad, general, and inclusive fitness.

Who should squat?

Anyone that wants to build and maintain strong, functional muscles, healthy bones and tendons, and have increased mobility.

Why should I care about training like an athlete?  Why should I use constantly varied, functional movements, performed at relatively high intensity.

Because I want to be fit for life.  Because I don’t want frail bones, or aches and pains when I sit-up from my chair.  Because my body and its ability to move is an awesome gift.  Because I want to be active with my kids.  Because I want to look, feel, and perform better.

Young or old, fit or still working on getting there, played sports or never touched a ball in your life, CrossFit is something you can do.  Just ask Olympic Gold Medalist and NBA great Charles Barkley.  With some rare humility, Charles Barkley is giving CrossFit a go to get back into shape.

Sir Charles of CrossFit Part 1, Part 2 

Also for your viewing pleasure, Five Videos on Nutrition and Health You Must Watch (watch and consider)



Muscle up practice

Kipping pull-up practice (Elements)

Workout of the Day (WOD):

15 rounds of:

6 dumbbell push presses/jerks (40#/25# for women)

8 box jumps (28″/24″ for women)

Elements WOD:

10 rounds of:

10 wall ball shots

10 box jumps

Post times to comments  

Facing off against the high box jumps.

A little ring work.

Michael and Mike.  One presses while the other jumps.

Hump day done.

On Vacation or On the Road?

Going out of town?  Maybe for work, maybe for vacation.  You’ve been doing CrossFit and eating clean, but now worry that during the five days while you’re out of town, you’re going to have to revert to useless triceps extensions, the boring treadmills, and deadly fast food. 

Don’t worry, here are some tips for taking CrossFit on the road and eating clean.

CrossFit workouts outside the gym:

Hotel Gym WOD

Comprehensive List of Bodyweight WODs

Miranda’s Cruise Ship WODs here and here

Paleo Dining Away From Home:

Robb Wolf’s The Road Forager series on eating while traveling

The Label Says Paleo on Meetings, Travel, & Eating Out

If you have more workout or eating tips, post them in the comments or on our Facebook page.



Front Squat

2 – 2 – 2

Deadlift (Elements)

3 – 3 – 3

Workout of the Day (WOD):

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

7 toes to bar

7 medicine ball cleans

21 double unders

Elements WOD:

12 minute AMRAP of:

15 lateral hops

15 sit-ups

7 toes to bar

Awesome job on the front squats and deadlifts yesterday.  Nothing better than a good squat and deadlift face.

Chris, 225#

Raffi with a great expression on his 205# squat for 2 reps.

Abilia looking strong on her PR squat.

Alex, 235#

David, 205#

Michael with 185# on the shoulders.

Cory is bending the bar on his 295# front squat.

DC setting what is surely a PR on his 255# deadlift for 3 reps.

Great Start!

Great start to the week!  Lots of you came in yesterday and tackled a really tough workout.  Additionally, the Paleo Challenge participants stayed strong through the weekend and resisted the non-Paleo foods.  It gets easier the more you do it.  So keep it up!

Low Carb & Paleo Substitutes for High Carb Comfort Foods



Split Jerk

1 – 1 – 1 – 1 – 1

Squat Therapy and Bottom to Bottom Tabata Squats (Elements)

Workout of the Day (WOD):

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

5 push-ups, release hands at the bottom

10 wall ball shots (20#/14# for women)

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

Elements WOD:

15 minute AMRAP of:

5 push-ups, release hands at the bottom

10 squats

15 kettlebell swings

Post rounds to comments

Like his father, Mateo getting a good lockout on his split jerk.

6:30 rocking the workout.  (Wow, is that caption corny or what?)

Elements’ reaction once I told them the 15 minute AMRAP was just a warm-up for the real WOD.