Monthly Archives: December 2011

Goodbye 2011, Hey There 2012

Wow! 2011 came and went. What a terrific year it’s been at CrossFit Merge! If you thought CrossFit Merge in 2011 was fun, just wait and see what we have in store for 2012! Thank you all so much for the support and Happy New Year!

A reminder of our New Year’s weekend schedule:

Saturday, December 31st – 11:00am class only (all levels)

Sunday, January 1st – Closed

Monday, January 2nd – 12:30pm class only (all levels)

By the way, Monday’s WOD will be one to remember. The first WOD of 2012, you don’t want to miss it!

Thursday’s Workout of the Day


5 rounds of:

Run 400 meters

30 box jumps (24″/20″ for women)

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

Beginners can scale to 20 reps


Christine mixing things up with a row instead of the run.


Sal, the second member to join CrossFit Merge, showing no signs of slowing down.  He, his wife Urbanie, and their two sons Mateo and Diego, have made CrossFit a family affair.  We are fortunate to have them as part of our CrossFit family.  



On Wednesday we did one of the most well known CrossFit WODs, Helen.  Running, kettlebell swings, and pull-ups.  Its simplicity makes it beautiful and brutal.

Checkout the first CrossFit Games champion, OPT, tackle a sub 7 minute Helen.

Wednesday’s Skill:


5 – 5 – 5 – 5 – 5

Workout of the Day


3 rounds for time of:

400 meter run

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

12 pull-ups

Power Hour/Strength Class

‘CrossFit Football Total’

After a warm-up, you have 3 attempts at a max weight for the following lifts:

Power clean

Back squat

Bench press


Score is the total weight for all four lifts

And finally, this video is just straight up awesome!

Jeremy Benchmark

Yesterday’s benchmark workout was ‘Jeremy’.  Checkout this video of when we first did it back in March.  Chris H. using 65#?!  We’ve come a long way.


Overhead squat

5 – 5 – 3 – 3 – 3

Front squat (beginner)

5 – 5 – 3 – 3 – 3

Workout of the Day (WOD):


21 – 15 – 9 reps of:

Overhead squats (95#/63#)


Post times to comments

Sarah getting set on her front squat.

Lauren looking strong as she starts adding weight.

Sal set a PR on his 3 rep max front squat.  

Good elbow position from Crystal.  Don’t look so scared, Urbanie.  She can handle that weight.  

Diego is starting to put some heavy numbers up for his lifts.   

Schedule and Benchmarks

I hope everyone had a great Christmas this past weekend.  

Here’s a rundown of our New Year’s schedule:

Normal schedule this week through Friday

Saturday, December 31st – 11:00am class only (All Levels)

Sunday, January 1st – Closed

Monday, January 2nd – 12:30pm class only (All Levels)

Also this week, we are hitting up benchmarks and other named workouts.  Girl WODs, Hero WODs, Fights Gone Bad, these are all workouts we have done this past year at CrossFit Merge.  See how much you’ve improved by retesting these workouts.  

Monday’s WOD

Tabata That

Tabata row

1 minute rest

Tabata squat

1 minute rest

Tabata sit-up

1 minute rest

Tabata push-up

1 minute rest

Tabata pull-up

1 minute rest

Score is the lowest number of reps or calories in each of the 8 Tabata intervals

Sarah and Lauren squeezing in a WOD before the weekend.

Easy cool down.

Saturday’s team WOD where the women’s team of Stephanie, Christina, and Kendra took the win.

Merry Christmas

Courtesy of CrossFit Full Potential

‘Twas the night before Christmas, when all through the gym

Not a creature was stirring, not even Tim;

The plates were all stacked by the barbells with care,

In hopes that weightlifters soon would be there;

The members were nestled all snug in their beds,

While visions of vegetables danced in their heads;

And Lola in her knee-socks, and I in my cap,

Had just downloaded workout songs, mostly bad rap,

When out in the lot there arose such a clatter,

I sprang from the office to see what was the matter.

Away to the bay door I flew like a flash,

Through open the lock and pulled it up fast.

The moon on the breast of the new-fallen snow

Gave the lustre of mid-day to objects below,

When, what to my wondering eyes should appear,

But a John Henry push-sled stacked with plates to your ears,

With a rugged old power lifter, lively and quick,

I knew in a moment it must be St. Nick.

Stronger than Ron Coleman and twice as great,

He whistled, and shouted, and called out “Light Weight!”;

From the top of the driveway! to the end of the street!

He pushed that sled around with lightning quick feet!”

As dry leaves that before the wild hurricane fly,

When they meet with an obstacle, mount to the sky,

So out to the Interstate throwing sparks out the back,

With the sled stacked so heavy the roadway had cracked.

As I drew in my head, and was turning around,

I saw piles of new equipment spread over the ground.

And I heard him exclaim, ere he drove out of sight,

“Merry CrossFit to All and to All a

Good Night!”

Thursday’s Skill

2 thrusters on the minute for 10 minutes

Try to increase the weight each minute

Workout of the Day (WOD):


For time:

1000 meter row

50 thrusters (45#/33# for women)

30 pull-ups

Post times to comments


Swoll Defined

The definition of swoll according to the Oxford English Dictionary is: To be muscular, jacked, strong, etc.  As in, “Man, my pockets, mo swoll than AC Slater.”

Here’s the picture the OED includes as well

Wednesday’s Skill:

Snatch grip deadlift

5 – 5 – 5 – 5 – 5

The focus here is on sending the knees back and out of the path of the bar and pulling the bar back into the hips.

Beginner Skill:

5 – 5 – 5 – 5 – 5

The focus here is to lift heavy weight.

Workout of the Day (WOD):

12 minute AMRAP of:

6 burpee pull-ups

24 double-unders

Strength Class/Power Hour

Find a 5 rep max back squat

Then take 90% of that weight and perform 3 sets of 5 reps

3 sets of max ring dips followed by 30 seconds of handstand hold

Post rounds and weights to comments

D1 setting up on his deadlift.

Leaf using proper extension of the legs to start his deadlift.

Leslie says she’s got these burpee pull-ups.

Chris and Bryan representing the fellas on their handstands…

Christine, Leslie, Marianoel, and Mary accepting the challenge from the guys.

Just hanging out.

S.M.A.R.T Goals

Do you have goals? Hopefully so.  They could be work goals, personal goals, short-term, long-term, etc.

What are your health and fitness goals?  How do you define them?  Is your goal simply to be healthy, or to get in shape, or just eat better?  Having goals are essential for success, but your goals have to be S.M.A.R.T.

When you make goals are they: specific, measurable, attainable, realistic, and timely?  Are you trying to be healthy or are you trying to run a mile in under 10 minutes by the end of this month?  Do you want to lose weight, or is it your goal to lose 5 pounds next month during the Paleo challenge?  Are you trying to get strong, or have you set a long term goal to get a double bodyweight back squat in 6 months by squatting twice a week?  See where this is going?

2012 is right around the corner, so what are some of your S.M.A.R.T goals?

Tuesday’s Skill:

Push Press

5 – 5 – 3 – 3 – 3

Workout of the Day (WOD):

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

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

7 sumo deadlift high pulls

9 kettlebell swings

Run 100 meters

Post rounds to comments

Why is it called the perfect stretch?  Because it’s perfect.

Left to right, Sarah, Lauren, Jay, and Alex squatting.


Favorite 2011 WOD?

Here’s a reminder to everyone of our holiday schedule:

Saturday December 24th – one class only at 11:00am (All Levels)

Sunday December 25th – Closed

Saturday December 31st – one class only at 11:00am (All Levels)

Sunday January 1st – Closed

Questions: What was your favorite WOD of 2011?  What workout would you want to be your first in 2012? 


Clean and jerk

1 – 1 – 1 – 1 – 1

Workout of the Day (WOD):

5 rounds for time of:

7 cleans (155#/103# for women)

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

Beginner Skill:

Parallette practice – l-sits and shoot throughs

Beginner WOD:

For time:

200 meter run

15 dumbbell hang cleans

15 burpees

400 meter run

15 dumbbell hang cleans

15 burpees

600 meter run

15 dumbbell hang cleans

15 burpees

Post answers to the questions and workout times to comments

Belting Out the Good Times

So much fun at Saturday’s Holiday Party!  Thank you so much for coming and spending time with your friends and family at CrossFit Merge.  

This has been an awesome and incredible year, and the gym and your CrossFit experience is going to be even better in 2012!  So get ready, because we’re just getting started.  

So badass!

Christine, Kevin, and Morgan were bringing the house down!

Someone dropped a contact or it was right hand on red.

Marianoel did an incredible job decorating the gym.  Thank you so much!

Definitely a night to remember.

Happy Friday

Short post today since we are hard at work getting ready for the Holiday Party.  Remember, it’s tomorrow, Saturday, at the gym starting at 6:30pm.  Food, drinks, music, dancing, karaoke, and all your CrossFit mates will be there.  

Thursday’s Skill

Kipping pull-up practice

3 sets of max strict pull-ups

Workout of the Day (WOD):

4 rounds, each 2:30, of:

Run 100 meters

10 box jumps (24″/20″ for women)

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

Rest 1 minute between rounds

Post total wall ball shots to comments

That’s what we call full extension.

There is perhaps no better upper body exercise than the pull-up.