Yesterday was Mateo’s last day at CrossFit Merge.  He’s going back to the east coast for school but promises he’ll return to the gym during the winter and summer breaks next year.  

Mateo started CrossFit in May with not much experience in strength and conditioning, except with the bench press.  But Mateo was a disciplined CrossFitter that took instructions very well, showed up consistently, and was always willing to put in the effort that was needed to get better.  He also embraced paleo eating and consequently saw huge differences in his body composition and performance.  Just this week he impressed everyone at the gym by doing 10 overhead squats at 135 pounds!  Wow!

Study hard and keep up the functional fitness in New York, Mateo.


Mateo requested this WOD, so blame him.  When given the choice of workouts, why does every CrossFitter want to do something long and exceptionally hard?  Are we that twisted?  

Workout of the Day:

The Lumberjack 20 

20 deadlifts (275#/185#)

Run 400 meters

20 kettlebell swings (70#/53#)

Run 400 meters

20 overhead squats (115#/75#)

Run 400 meters

20 burpees

Run 400 meters

20 pull-ups (chest to bar)

Run 400 meters

20 box jumps (24″/20″)

Run 400 meters

20 dumbbell squat cleans (40#/25#)

Run 400 meters

Post rounds to comments

“53# kettlebell swing.  I got this.”  Said Marianoel.

And in typical CrossFit fashion, you relive the ‘epicness’ of the WOD you just did with your friends.  



4 responses to “Farewell

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