Monthly Archives: November 2011

CrossFit Merge Throwdown WODs

Here are the workouts for the In House Throwdown on December 3rd.

WOD 1 Rx’d Division

7 rounds for time of:

7 shoulder to overhead (135# for men/93# for women)

7 lateral bar hop burpees

21 double-unders

WOD 1 Almost Rx’d Division

7 rounds for time of:

7 shoulder to overhead (95# for men/63# for women)

7 lateral bar hop burpees

63 single-unders

This workout will have a 15 minute cutoff.

The barbell will start on the ground and the athlete will have to bring the bar to the shoulders and then move the weight from the shoulders (either in front or in back) to the overhead position. 

The finished overhead position is with the elbows completely locked out, the ears visibly in front of the arms when viewed from the side, and full extension at the knees and hips.  Additionally, the barbell must finish in a stable position over the heels (see picture below).  If the athlete split jerks, the feet must come together before lowering the weight in order for the rep to count.

For the lateral bar hop burpee, the chest must touch the ground and the athlete must jump laterally over their barbell.  The hips must reach full extension, although a perfectly vertical body and overhead clap are NOT necessary.  

WOD 2 Rx’d Division

Athletes will have exactly 4 minutes to establish a 1 rep max ground to overhead, followed immediately by 90 seconds of max pull-ups (chest to bar for men/regular pull-ups for women).  Each successful pull-up will add 5 additional points to the athlete’s score.  For instance:

200 pound clean and jerk + 10 pull-ups = a final score of 250 points.

The ground to overhead can be  a snatch or clean and jerk/push press/press/split jerk.  The finished position is the same standard as outlined above.  The weight must be held overhead for a 2 count in order for the rep to count.

For pull-ups, the athlete will start from a dead hang with elbows fully locked out and then pull himself up so that the bar touches the chest from at least the collar bone and below.

Women will also start from a dead hang with the elbows fully locked and must have their chin break the horizontal plane of the bar.

The pull-ups do not have to be unbroken and kipping is allowed.  

WOD 2 Almost Rx’d Division

Athletes will have 4 minutes to establish a 1 rep max deadlift, followed immediately by 90 seconds of max pull-ups.  Each successful pull-up will add 5 additional points to the athlete’s score.

For the deadlift, the weight will start on the floor and the athlete must finish with the shoulders behind the bar and fully extended at the knees and hips.  The athlete must hold the weight in the finished position for a 2 count in order for the rep to count.

WOD 3 Rx’d Division

11 minute AMRAP of:

Run 3 laps around the large block, then in the remainder of the time perform as many reps as possible of either:

squat cleans (155# for men/98# for women) or handstand push-ups

After the run, the athlete can perform both cleans and handstand push-ups in any order and any quantity he/she desires for max points.  Each successful rep of either movement counts as one point.

For the squat clean, the weight will start on the floor and the athlete must clean the weight and pass through a full squat with the crease of the hip dropping below the top of the knee.  The athlete must then stand all the way up with the weight, knees and hips fully extended with the bar in the front rack position in order for the rep to count.  A power clean into a front squat is allowed.

For the handstand push-up, the athlete will kick up to the wall and must touch the floor with their head and then fully extended the elbows for the rep to count.  Both feet must be in contact with the wall when the elbows lock out in order for the rep to count.  Kipping is allowed so long as the above standards are met.  Scaling of the handstand push-up is not allowed.

WOD 3 Almost Rx’d Division

11 minute AMRAP of:

Run 3 laps around the large block, then in the remainder of the time perform as many reps as possible of either:

front squats (105# for men/68# for women) or box jump overs (28″ for men/24″ for women)

After the run, the athlete can perform both front squats and box jump overs in any order and any quantity he/she desires for max points.  Each successful rep of either movement counts as one point.

For the front squat, the weight will start on the floor and the athlete must perform a full squat with the weight in the front rack position.  The crease of the hip must drop below the top of the knee and the must reach full extension at the knees and hips with the weight on the shoulders at the top of the rep for it to count.

For the box jump overs, the athlete must jump from one side of the box to the other side.  The athlete can jump entirely over the box with the feet only touching the floor, or the athlete can jump on the box then jump down to the opposite side of the box.  There is NO requirement to reach full extension at the top of the box.  The athlete may NOT use his/her hands to hurdle over the box.

For a demonstration of the box jump overs watch the below video at approximately 3:10.

Competition Scoring

Scoring will be an ordinal ranking system.  One point will be given for a first place finish, Two points for a second place finish, etc.

The lowest combined score in all three events will determine the winner.  

In the event of a tie, there will be a tiebreaker WOD to determine the winner.  


Athlete Spotlight – Annelise

Annelise is one of the coolest people you will ever meet!  She usually joins us for the 7:30 pm class and is always a pleasure to have.  She has been incredibly determined in attending every week which has proven to help her achieve some pretty awesome goals.  In the 10 months that she has been part of the Merge clan, Annelise has displayed wonderful determination, heart, and courage to get through each WOD.  Not only is she consistent with her workouts, but she’s consistent with her diet!  To push it even further, she has been eating Paleo for the last several months!

And without further ado, here’s Annelise!

How long have you been doing CrossFit?

Since February so…almost 10 months! Time really does fly when you’re having fun 😛

How did you hear about CrossFit Merge?

I Googled CrossFit places near where I lived and both Merge and a place in Pasadena popped up. They were both pretty equidistant from my house but the Pasadena one was closed so I chose Merge!

What’s your athletic background?

Extremely minimal. I did AYSO and softball as a youngin’ but I was never really into team sports all that much. I’m a pretty avid gamer but my goal has always been to not have the physique to match. I kind of went from zero to CrossFit.

Is there anything you’d like to people to know about you?

I’m an archaeologist! I love telling people about it because it’s something I’m passionate about and it’s a great conversation starter. I’m always happy to answer any burning questions about ancient things!

What is your greatest CrossFit accomplishment thus far?

Deadlifting my bodyweight! I never thought I’d be able to do something like that in a million years so I’m pretty proud of that.

What is your favorite WOD and why?

Anything that involves deadlifts and/or jump rope, since I’m pretty good at both of those. I WILL get those double-unders one day!

What is your least favorite WOD and why?

Fight Gone Bad is pretty brutal. I blame the rowing.

What does CrossFit mean to you?

This is going to sound pretty cheesy, but it’s more than just fitness. It’s a great community, a fantastic lifestyle and a force for positive changes in my life. Not to mention it’s really fun!

What advice would you give a new member?

Stretch REALLY well before that first WOD and be prepared to have the most fun you’ve ever had while also experiencing the most brutal workout you’ve ever had.

If Hollywood made a movie about your life, whom would you like to see play the lead role as you and why?

People say I look like Maggie Gyllenhaal so I guess she’d be the obvious choice, but I’d probably opt for someone a bit more awesome like Alison Brie from ‘Community’.

What is your favorite color and why?

Green! It’s versatile and it brings out my eyes 😛

If you were a type of food, what type of food would you be?

Probably something Indian or Middle Eastern, since that’s what I’ve been eating a lot of lately. And it’s pretty paleo-friendly!

Annelise, thank you for being an awesome part of our CrossFit family!  We are so excited to continue to watch you improve and crush any goal that you set to achieve.  Bring on the double unders 🙂  And for the rest of you, make sure you say hi to Annelise and ask her about archeology!!!

Additionally, a big thanks goes to CrossFit Merge Intern Marianoel for putting these Athlete Spotlights together.  They’re pretty effing rad, right?

Tuesday’s Skill

Max box jumps in 1 minute

2 sets

Focus on rebounding off the floor with a strong plyometric bounce

Workout of the Day (WOD):


3 rounds for time of:

Run 800 meters

50 back extensions

50 sit-ups

Substitute GHD hip extensions or good mornings for back extensions

Great range of motion and form from Brian.  That’s what we call virtuosity in CrossFit.  

Who held the bottom of the squat longer, Brian or Chris?  Checkout the video on Facebook to find out the result.  

5 Days Until…

The CrossFit Merge In House Throwdown!

This Saturday, from 10:00am to 1:30pmish is the competition. 

3 events, Rx’d division and Almost Rx’d division.  The competition is open for anyone that wants to participate, so don’t be afraid to throw your hat in to see what you’ve got. 

Bring friends and family to cheer you on.  Plus we’ll have a post competition BBQ, so bring your own food to throw on the grill.

We’ll need volunteer judges too, so come one come all. 

Plus, All Levels class at 2:00pm for anyone else that wants to work out.


Power snatch + snatch

1+1, 1+1, 1+1, 1+1, 1+1

Workout of the Day (WOD):

21 -15 – 9 reps:

Squat snatches (95/63)

Chest to bar pull-ups

Beginner Skill:

Front squat

5 – 5 – 5

4 rounds for time:

10 pull-ups

10 front squats

10 burpees

Post times to comments

Double-under action from Sunday.

Getting to know your fellow Mergers with some keep away.

Not your normal work out routine by any definition.

Getting Back To It

I hope everyone had a terrific Thanksgiving with friends and family.

The holiday season seems to always revolve around a trinity of food, shopping, and vacation.  During this busy time of year, it’s easy to let your fitness get sidetracked and before you know it, all that hard work you put forth during the year can disappear.

Don’t let yourself off the hook because it’s the holidays.

Don’t compromise and tell yourself that you just try it again at the beginning of the new year.  Do it now!

Don’t tell yourself you’re too busy to get to the gym.  Believe me, you can find 3 hours out of the 168 hour week to make it into the gym to WOD it up.

Let’s finish off the year on a high note with your health and fitness at the best it’s ever been.

Mike felt the day before Thanksgiving was the perfect opportunity to set a 385# deadlift PR.

Happy Turkey Day

Happy Thanksgiving!  I hope everyone enjoys the holiday.  I know I am especially thankful to be part of such a positive community where I have way too much fun day in and day out working with all of you.  Thank you so much, Mergers.  You are the bee’s knees!


800 meter timed run

400 meter timed run

Dumbbell hang clean

Beginner Skill:

Dumbbell thruster

Workout of the Day (WOD):

4 rounds, each 5 minutes long of:

Round 1: Run the large block (~500 meters), then max box jumps (30″/24″ for women)

Round 2: Run the large block, then max dumbbell hang cleans (45#/25# for women)

Round 3: Run the large block, then max box jumps 

Round 4: Run the large block, then max dumbbell hang cleans

Score is total reps in each round.

Beginners will substitute the dumbbell thruster for the clean.

Team Vegan, Adriana and Stephanie, crushed the WOD last night.  And then they pounded down some serious Tofurkey to recover.  

Jeff and Bobby getting through the cleans.

Some hip mobility before the early morning running.

Lauren and Annelise mean business.  


Top 5 Tips for Newbie Success

Here are the top 5 tips that will set a newbie up for succeed here at CrossFit Merge.

1.  Introduce yourself to others in the class

How will this help you ask?  When you introduce yourself to someone you’ll feel more comfortable in the class and realize that you’re not the only one that’s new to CrossFit.  So instead of feeling totally nervous and awkward holding a PVC pipe overhead, you feel a little bit more at ease and focus more on what you’re doing.  

2.  Watch the video demonstrations of CrossFit’s 9 fundamental movements

The 9 movements are the: SquatFront SquatOverhead SquatPress,Push PressPush JerkDeadliftSumo Deadlift High Pull, and Medicine Ball  Clean.  Get familiar with these as they are the foundation of the functional movements we perform.  Even though you will need a coach to ensure you are doing the movements correctly, you can still learn a lot from the videos and then concentration more on the finer points when we learn and review the movements during class.  

3.  Keep a journal  

Write down the warm-up, the skill, the WOD, and your results.  This will greatly accelerate your progress. We often do workouts and lifts based on weights and reps that we have previously done.  If you don’t know which kettlebell to use because you never recorded the weight you used last week, then you end up picking the wrong weight.  Write stuff down and be able to reference it.  

4.  In your journal, keep the CrossFit Merge Beginner Level Test and bring it with you every time you come to the gym

The beginner phase is a necessary and essential phase of your CrossFit journey, but it should only be  temporary one.  Most people will spend about 2 to 3 months in the beginner classes, but if you never have the Beginner Level Test to check off the items as you pass them, then we can’t do much for you.  Pass the beginner skills, and then get a coach to sign off on it.  

5.  Show up

2 classes a week, 3 classes a week, unlimited classes, whatever.  Set a schedule, commit to it, and show up.  We are committed to training you so you can reach all your fitness goals.  But you have to be consistent.  In my experience, the people that see the best results with CrossFit are NOT necessarily the star athletes that are naturally gifted.  Instead it’s the people that show up week after week and keep plugging away.  They get a little better each time they come into the gym and before you know it, they start doing double-unders, they no longer need a band for pull-ups, and they look forward to setting a PR (personal record) when we do lifting.  There are no shortcuts to elite fitness, so let’s do this thang!


300 meter row for time

Find a new 1 rep max thruster

Workout of the Day (WOD):

The Deadlift Burpee WOD from the 2008 CrossFit Games

5 rounds for time of:

5 deadlifts (275#/185# for women)

10 burpees

This workout is short, fast, intense, and totally CrossFit.

CrossFit Merge 2011

CrossFit Games 2008

Some thruster instruction

Holiday Schedule & More

Don’t forget our modified Thanksgiving schedule for this week.

Closed on Thursday

10:00 am class only on Friday (Open to All Levels)

11:00 am class only on Saturday (Open to All Levels)

11:00 am class only on Sunday (Open to All Levels)

You can always find the most up to date schedule here

Also this week we are wrapping up the Nutrition Challenge by hitting up the WODs and benchmarks we did at the beginning of the challenge.  So you know what that means, set some PRs, get your measurements done, then celebrate your accomplishments with a food coma on Thursday. 

Christine likes the 35# bell.

Mike get acquainted with the 44# bell

“53# kettlebell.  Well, why not?”  Said Marianoel. 

Kevin was not afraid to swing the 70# bell for his first time. 

I think we’re gonna need a bigger kettlebell. 

Holiday Schedule

A quick update of our Thanksgiving Day schedule next week:

Closed on Thursday, November 24th for Thanksgiving

Open on Friday, November 25th for one class at 10:00 am

Open on Saturday, November 26th for one class at 11:00 am

Open on Sunday, November 27th for one class at 11:00 am

These classes are open to all levels of CrossFitters.  So work off some of that holiday stuffing with your fellow Mergers.


2 deadlifts + 5 high box jumps on the minute for 10 minutes

Use ~ 75% of your deadlift 1 rep max

Beginner Skill:

Deadlift practice

Workout of the Day (WOD):

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

7 deadlifts (155#/103# for women)

10 burpee pull-ups

Post rounds to comments

Raffi not messing around on his 235# deadlift.

Uh oh, another CrossFit Merge athlete is getting hooked on lifting heavy weights.  Right, Lauren?

Stephanie repping out 103# deadlifts like they’re nothing. 

Good finish position from Lauren.

Winner of best intensity in a deadlift photo: Vargas.  The dude just looks 100% badass.

“Do this, then ask me about that.”

This is a great post from Barbells and Bacon.  Its theme reminds me of a saying we had in the Marine Corps, “Do the simple things well.  It’s that easy.”  

Now here’s Jon:

First of all, I think the term “low hanging fruit” is silly. However, I think it is a good way to describe what follows. There are certain things out there that are relatively easy to do, and are freaking money in the bank.

The reality is, there are certain nutrition and exercise “stuff” that need to be done before other “stuff”.

This isn’t a comprehensive list…but is a good start. The importance of this list lies entirely in its order.If you aren’t doing the things at the top of the list, don’t ask me about the things at the bottom of the list. I don’t know how to get through to people on this. In reality, I don’t care that much, I just want you to stop wasting your time.


If you aren’t:

Eating Paleo foods 90% of the time

Under 15 percent body fat

Working out consistently

Sleeping at least 8.5 hours a night in a pitch black room and waking up without an alarm clock

Taking Fish Oil

Severely limiting alcohol consumption

“Proficient” in the Snatch, the Clean, and the Jerk

Getting double unders done in at least sets of 10

Writing down your goals

Then Don’t ask Me About:


Post Workout Nutrition

Pre Workout Nutrition

Advanced Programming

Butterfly Kip Pullups

Two workouts in a Day

Muscle Ups

Qualifying for Regional Competitions

Gaming Workouts


There is nothing wrong with not being able to do something on the first list. I spend 90% of my time working with people on attaining the goals in the first list. You can spend a long time just getting to that point, which is totally alright. I repeat, there is nothing wrong with not being able to do something on the first list. Just don’t ask me about something on the second list

Let’s examine a theoretical client named “Johnny Utah” (Ten points if you know the movie Johnny is from). Johnny has been Crossfitting for around a year, and is anxious to continue to make progress. He sees several of the coaches and more advanced athletes doing butterfly kip pullups and getting sub 4 minute Fran times. He figures that butterfly kips are the key to being an advanced Crossfitter, so he starts working on them everyday. I ask Johnny what he ate for breakfast. He tells me he skipped breakfast. I ask Johnny how many nights he has drank this week. He says 4. I ask Johnny to do a squat snatch. He can only power snatch it then overhead squat it.
Do you see the issue here? Learning to butterfly kip will get Johnny maybe…. MAYBE…. a two percent increase in power output. Cleaning up his diet, sleeping 8 hours a night, learning to Olympic lift will allow Johnny to double, triple, even quadruple his power output.


Muscle-up practice

Workout of the Day (WOD):

Death by:

Chest to bar pull-ups


Thrusters (95#/63# for women)

Once you cannot complete the required reps, move to the next exercise.  Scale so you get to approximately 10 minutes of each movement.

Beginner WOD:

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

5 pull-ups

5 thrusters

5 burpee bar hops

Post score and rounds to comments

Strength Class/Power Hour

Part 1:  2 sets to find your 20 rep max back squat

Part 2:  Tabata push press.  Count the total score.

Luke, down 7 pounds since the start of the Nutrition Challenge, getting way up over the bar on his pulls.

Death by burpees…one burpee in the first minute, two in the second minute, three in the third…Death by.


Turkey Day for Paleo Eaters

Maybe you’ve got the Paleo bug going and you want to impress everyone by taking the biggest eating day of the year and doing it up caveman style.  If that’s the case, Sarah Fragoso got’s you covered.

My family all pitched in yesterday and we created an amazing holiday feast.  We ate a lot, laughed a lot, and stayed up way too late on a school night; but it was well worth it. We even managed to throw together a cooking demo for my Everyday Paleo Pumpkin Pie which we all had way too much fun filming, probably because of how blurry eyed and tired we were at that point!  As far as the meal was concerned, I personally am proud of how the stuffing turned out, and I am now forever in love with Prosciutto Wrapped Pears…  Jaden’s favorite was the Broccoli Casserole, and Rowan ate a pound of turkey before it even made it to his plate!

I hope that these recipes will at least offer a few ideas to make the holidays easier – and most of all have fun and enjoy!  This meal should serve 5-8 adults.

The Turkey!

I understand that the turkey is often an area of concern.  I have cooked a few turkeys in my day and I always end up freaking out and calling my mother-in-law to make sure I’m doing it right!  With that said, here’s what we did, and it actually turned out pretty darn tasty!

1 turkey

4 tablespoons grass fed organic butter

Several fresh rosemary and thyme stalks

Preheat oven to 400.  Wash and dry the turkey with paper towels – make sure you remove the giblets.  Place the turkey in your roaster breast side up.  Pull back the skin from the breast (as pictured) and in between the skin and the meat, place the butter, rosemary, and thyme.  sprinkle the entire bird with sea salt and pepper.  Cover and roast for 20 minutes.  Lower the heat to 350 and cook for an additional 20 minutes per pound, uncovering the bird for the last 30 minutes to brown the turkey.  Remove and let rest for 20 minutes before carving.  Make sure you use a meat thermometer to ensure that your turkey is done!


Crab Stuffed Mushrooms

15 -20 white button mushrooms, wiped clean with a paper towel and stems and gills removed

2 cups cooked crab claw meat, canned or fresh and finely chopped (I used canned and it was surprisingly good!)

½ cup jarred roasted red peppers, finely diced

3 tablespoons minced chives

3 garlic cloves, minced

¼ teaspoon dried thyme

¼ teaspoon dried oregano

¼ cup paleo mayo

black pepper to taste

Mix together the crab and all remaining ingredients.  Stuff each mushroom with heaping  tablespoons of the crab mixture.  Bake on a baking sheet greased with olive oil for 15 minutes.

Prosciutto Wrapped Pears

½ red onion, very thinly sliced

2 pears

1 package of prosciutto di parma

Baby Spinach leaves

1 tablespoon coconut oil

1/3 cup balsamic vinegar

Preheat oven to 400. Heat the coconut oil in a small skillet and sauté onions until they are carmelized.  (onions should be brown but not burnt).  Peel and slice the pears into thick slices.  Top each pear with a little bit of carmalized onion and one spinach leaf, wrap tightly with a piece of prosciutto.  Grease a baking sheet with a little bit of grassfed organic butter, and place the pears on the baking sheet. Bake for 8 minutes.  While the pears are baking, add the balsamic to a small sauce pan, heat over medium low until the balsamic is reduced down to a syrup like consistency, stirring often.  Drizzle a small amount of the balsamic reduction over the pears and serve.

Side Dishes


1 lb mild Italian pork or chicken sausage, casing removed (I used chicken sausages from my local butcher)

4 ½ cups mushrooms, diced

1 medium yellow onion, diced

6 celery stalks, diced

4 carrots, diced

1/2  cup chicken broth

1 tablespoon diced fresh sage

½ tsp minced fresh thyme leaves

½ cup dried cherries, finely chopped

½ cup slivered almonds

½ tablespoon garlic powder

4 tablespoons olive oil

Sea salt and black pepper to taste

Preheat oven to 350. In a large soup pot, sauté onions in olive oil until translucent.  Add the sausage and brown.  Add the carrots, celery, mushrooms, chicken broth, cherries, almonds, sage, thyme, garlic powder, salt and pepper.  Mix well, bring to a simmer, and cook for 5-10 minutes or until the veggies begin to absorb the chicken broth.  Transfer to a large glass baking dish, cover tightly with aluminum foil and bake at 350 for 45 minutes.

Paleo Holiday Yams

5 large yams, peeled and cut into 2 inch rounds

2 small apples, peeled and cut into large chunks

1 teaspoon fresh grated ginger

1 tablespoon ground cinnamon

½ teaspoon ground nutmeg

¼ cup 100% pure maple syrup

4 tablespoons organic grassfed butter

1 cup chopped pecans

Cook the yams in a pressure cooker for 6-8 minutes.  Using a slotted spoon, move the cooked yams to a large mixing bowl.  To the yams, add the apples, butter, ginger, cinnamon, nutmeg, and maple syrup and mix well.  Spread the yam mixture evenly into a 11×7 glass baking dish.  Top with pecans and bake uncovered at 350 for 30-35 minutes.

Broccoli Cauliflower Casserole

2 ½ cups broccoli florets, finely chopped

1 ½ cups of cauliflower, finely chopped

1 shallot finely chopped

2 eggs

1/3 cup coconut milk

½ teaspoon black pepper

½ teaspoon sea salt

4 garlic cloves, minced

In a medium sized bowl, mix together the shallots, broccoli and cauliflower.  In a small mixing bowl, whisk together the eggs, coconut milk, garlic, salt and pepper.  Pour the egg/coconut milk mixture over the broccoli, cauliflower and shallots and mix well.  Bake in an 11’ round glass baking dish, covered at 350 for 45 minutes.

Cranberry Sauce

4 cups fresh cranberries

1 cup water

1 cup unfiltered apple juice

Juice from 1 orange

1 teaspoon fresh grated ginger

½ tablespoon ground cinnamon

2 tablespoons raw organic honey (make it 4 tablespoons if you like a sweeter sauce)

In a large soup pot add the cranberries, water, apple juice, and orange juice and bring to a boil.  Add the ginger, cinnamon, and honey and simmer, stirring often until the cranberries are broken down and the sauce becomes thick, about 10-15 minutes.


Everyday Paleo Pumpkin Pie


1/2 cup hazelnuts

1 cup pecans

4 tablespoons melted organic grass fed butter

pinch of sea salt

Preheat oven to 350. Place the nuts in a food processor and process until the nuts are a flour like or almond meal like consistency. Pour into a small mixing bowl, add the butter and salt and mix into a thick dough. Using your hands, spread evenly into a pie pan and back for 10 minutes.


1 – 14oz can of organic pumpkin puree (nothing added, just pumpkin)

2 teaspoons ground cinnamon

1/4 teaspoon ground cloves

1/4 teaspoon fresh grated ginger

2 eggs

1/2 cup raw organic honey

1/2 cup coconut milk

While the crust is in the oven, whisk all of the pie filling ingredients together.  Pour into the curst that has been baked for 10 minutes, return to the oven and bake for and additional 45 minutes.  I hope you enjoy the demo!!

Thanks, Sarah.

And if you’re sick of all this Paleo Shmaleo stuff, then ask me for my Mom’s stuffing recipe.  It’s the ish.



5 sets of 3 reps (use the same weight across all sets)

Workout of the Day (WOD):

12 minute AMRAP of:

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

30 double-unders

Post rounds to comments

6:30am setting the pace for the rest of the day.  And that pace was one of exhaustion during the WOD.

Got hip extension?

“Can I do that one over.  I have double-unders.  No, really.  I do.”  Says Raffi.