Monthly Archives: May 2012

Good Luck, Brian!

Let’s all wish Brian good luck this weekend as he attends his CrossFit Level 1 Certification.  Rumor has it the exam is going to include 300# deadlifts and shirtless overhead squats.  Don’t worry, it looks like he’s been studying hard.

Thursday’s Skill:


2 – 2 – 2 – 2 – 2

Workout of the Day (WOD):

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

5 pull-ups (chest to bar for advanced)

10 dumbbell thrusters (40#/25# for women)

Intermediate will do hang clean to thrusters.  Not sure what a hang clean to thruster is?  Jason Khalipa will help you out.

See you on Friday!


100 Reasons Why To Workout

Does the lazy bug ever get to you?  Do you ever stop and ask yourself, “why should you come in today and workout?”  Well, here are 100 reasons from as to why you should get off the couch and come in to workout 🙂  Be sure to add your reasons in the comments section if you can think of some new ones!

  1. Because it makes you feel confident
  2. Because it helps you get stronger
  3. Because exercise helps combat depression
  4. Because you’ll feel proud of yourself
  5. Because you have goals you want to reach
  6. Because you’ll feel bad if you don’t
  7. Because you want to move forward, not backward
  8. Because it burns more calories than not working out
  9. Because it improves your heart health
  10. Because you want a great butt
  11. Because it prevents diabetes
  12. Because you want to be a good example to your kids
  13. Because you want to feel good in your clothes
  14. Because it reduces your risk of cancer
  15. Because your body was made to move
  16. Because you want to be an athlete
  17. Because you want to look better
  18. Because it lifts your mood
  19. Because you want to stand taller
  20. Because it reduces back pain
  21. Because it feels good
  22. Because it makes you feel accomplished
  23. Because you spend most of your day on your butt
  24. Because swimsuit season is always coming
  25. Because strong is the new skinny
  26. Because dieting only works so much
  27. Because it strengthens your bones, too
  28. Because it helps you lose weight
  29. Because it allows you to eat more food
  30. Because it’s the best way to spend “me” time
  31. Because it helps you de-stress
  32. Because it’s cheaper than therapy
  33. Because you want a strong core
  34. Because you want to take care for yourself
  35. Because you take pride in your body
  36. Because it strengthens your legs
  37. Because it helps your clothes fit better
  38. Because you want to push yourself
  39. Because you are capable of more than you ever imagined
  40. Because moving your body feels good
  41. Because it keeps your mind sharp
  42. Because it helps you beat belly bloat
  43. Because it helps you sleep better at night
  44. Because it gives you energy
  45. Because you want to stay healthy as you age
  46. Because you want to look younger
  47. Because you want strong arms
  48. Because it improves your balance
  49. Because it burns off last night’s dessert
  50. Because it boosts your immune system
  51. Because sweat is sexy
  52. Because you want to live longer
  53. Because you want to get better at your game
  54. Because you want to catch someone’s eye
  55. Because exercisers earn more money
  56. Because you’re more likely to eat better when you exercise
  57. Because you want to shave time off your running pace
  58. Because you want to breathe easier
  59. Because you want to see the scale drop
  60. Because exercise improves your sex life
  61. Because you are worth it
  62. Because being fit makes everything in life better
  63. Because you promised yourself that you would
  64. Because you deserve a better life
  65. Because it’ll help you drink more water
  66. Because you want to do real push-ups
  67. Because it reduces your health care costs
  68. Because you’ll miss fewer days of work
  69. Because you want to create a new future for yourself
  70. Because it’ll help you like what you see in the mirror
  71. Because it makes clothing shopping more fun
  72. Because you want to look and feel incredible
  73. Because exercising can be fun
  74. Because it’ll give your skin a glow
  75. Because it’s a good way to spend time with your friends
  76. Because it’ll help you prevent the middle-age spread
  77. Because it reduces your blood pressure
  78. Because you don’t want to let yourself go
  79. Because you don’t want to squeeze into an airplane or rollercoaster seat
  80. Because it strengthens your spirit
  81. Because it’s a cheap way to entertain yourself
  82. Because you’ll be able to reward yourself
  83. Because you need a reason to wear those new workout clothes
  84. Because you’re tired of being tired
  85. Because not working out is not going to get you very far
  86. Because it’s a great way to spend time outside
  87. Because you made a commitment to yourself
  88. Because you’re tired of starting over
  89. Because there will always be another wedding, vacation or reunion
  90. Because you’re not a quitter
  91. Because it improves your cholesterol
  92. Because it boosts your metabolism
  93. Because it prevents age-related muscle loss
  94. Because if you can do this, you can do anything
  95. Because a fit body is a healthy body
  96. Because it beats sitting on the couch
  97. Because  everyone has at least 10 minutes to spare
  98. Because you want to be stronger than your excuses
  99. Because not working out isn’t working out for you
  100. Because the only workout you ever regret is the one you skip

Wednesday’s Intermediate Skill

Power snatch

2 – 2 – 2 – 2 – 2

Workout of the Day (WOD)

2 mins max overhead squats (115# for men/73# for women)
(1 rep = 1 point)
Rest 1 minute
2 mins max double unders
(every 10 dunders = 1 point)
Rest 1 minute
2 mins max push-press (115# for men/73# for women)
(1 rep = 1 point)
Rest 1 minute
2 mins max air squats
(every 4 reps = 1 point)
Rest 1 minute
2 mins max burpee lateral hops
(every 2 reps = 1 point)

Score max points

Beginner’s Skill

Rowing practice

Workout of the Day (WOD)

2 min max goblet squats (use 53#, 35#, or 26#) 1 rep = 1 point
Rest 1 minute
2 min max single unders (20 reps = 1 point)
Rest 1 minute
2 min max calories of rowing (1 cal = 1 point)
Rest 1 minute
2 min max box jumps (2 reps = 1 point)
Rest 1 minute
2 min max air squats  (4 reps = 1 point)

Power hour

Find your 1 rep max deadlift (spend 30 minutes on this)


5 – 5 – 5 – 5

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CrossFit While Not At Merge

Say you can’t make it into the gym.  No worries.  I get it.  Things happen.  No big deal.  Tulia doesn’t let that stop her.  Check out Tulia’s workout at home.

Take it away, Tulia:

This is what I do at home.  I love box jumping, yeah I do.  I feel it works my legs and butt big time.  So when I’m not at Crossfit Merge I try to do different things that will work on those big muscles.

I just put this WOD together and did it.  I combined the movements after learning from the best of course, the CrossFit Merge Coaches.

I did this one for time.  Now remember I’m still a beginner, you can all mix and match as you wish to make it harder or lighter.

30 box jumps (I got the best coffee table to do this :))

30 squats with the dumbells (25lbs for me, a girl)

30 lunges with or without dumbbells 

30 sit ups with one dumbell

30 push ups (I hate these)

30 dumb bell snatch (15 on each arm)

Time yourself.  I did it in about 13 minutes…not bad for a home work out when you got no coach keeping you on your toes… 

Thanks for the WOD, Tulia.  Not quite sure about the box jumps on the coffee table, however.  I spent quite a few days grounded for jumping on the furniture, in fact, it happened just last week.

Got any favorite WODs that you do at home or away from the gym?  Share them in the comments.

Tuesday’s Skill:

Kipping pull-up practice followed by a max set.

Workout of the Day (WOD):

4 rounds, each round is 2:30, for max reps of:

-Run 100m
-10 wall ball shots
-Max burpees in the remainder of the time
-Rest 30 seconds

*Round 2 is the same except 10 burpees and then max wall ball shots the remainder of the time.

*Round 3 is back to wall ball shots then burpees.

Megan getting stronger so she can get a pull-up.

A ravenous pack of CrossFitters hungry for a workout.

Kick off the summer right!

Memorial weekend is the unofficial kickoff to the summer!  It’s time for summer dresses, short sleeved shirts, and flip flops.  Hitting the gym everyday is an excellent way to know you’ll look smokin’ hot in your summer clothes, but eating right is even more important!  So here’s a fun recipe from Everyday Paleo to get you started on eating right for the summer 🙂

Broccoli Frittata

10 eggs, whisked together

1/2 red onion, diced

1 1/2 cups broccoli, finely chopped

1 cup mushrooms, diced

1 teaspoon garlic powder

Sea salt and black pepper to taste

2 tablespoons grass fed butter or coconut oil

Heat the butter or coconut oil in a large pan.  Add the onions and saute until they begin to turn brown and caramelize.  Add the broccoli and mushrooms and saute for another 4-5 minutes or until the broccoli is tender.  Spread the veggie mixture evenly over the bottom of the pan. Whisk the sea salt, pepper, and garlic powder into the eggs and gently pour over the veggie mixture.  Follow the same directions above and serve!  Serves 5.



Fun times at Mulholland Fountain Park this Saturday.  Thanks to all that came!


Happy Memorial Day

Happy Memorial Day!  The gym is closed today.  But here’s a WOD you can do at home.

10 rounds for time of:

10 striders (jumping lunges, 5 on each leg)

5 clapping push-ups/sub regular push-ups

Birthday WOD? Oh Boy!

Birthday WODs are always off the wall, intense, and straight up gnarly.  Yesterday’s was no exception.  My philosophy from Birthday WODs comes straight from Freddy Camacho.

Happy Birthday???

My WOD for next year?  20 minute AMRAP of pass throughs.  You’ve been warned.  

Kevin with the quote of the day: You know it’s bad when the 30 burpees are the easiest part.

In all seriousness, thank you for the birthday wishes and celebration.  I was truly surprised and touched.

Athlete Spotlight – Bryce Greenstein

Let me introduce you to Bryce Maribelle Greenstein. This young fellow is one of a kind, and I can’t brag enough about him.  He comes in every day and gives his all during every WOD. Buff and bendy are the first two adjectives I can think of to describe him.

And without further ado….Ladies and Gentlemen…Bryce Maribelle Greenstein!!

Our fearless leader!

How long have you been doing CrossFit?

A couple of years now. I started out in the military and since then have always wanted to give ladies their chance to buy tickets to the gun show. Naw what I’m sayin?

How did you hear about CrossFit Merge?

I built this city. I built this city from rock and roll.

What was your favorite CrossFit Merge WOD experience like?

Easy. It was exactly a year ago today at 7:30 P.M. I spent the best hour of my 29th birthday teaching a one-person class to Fred Thomas.

What advice would you give a new member?

There was a WOD-er who had a dog and Caveman was his name-o.
P-A-L-E-O, P-A-L-E-O, P-A-L-E-O, and Caveman was his name-o.

Where do you see yourself in one year?

Well, my heart is really into interior decorating. I love to be cutting edge, as you can probably tell from my decorative touches in the bathroom, including but not limited to the sanitary stones in the sink and the frog statue I had imported from Micronesia.

Out of all the hours in the day (both sleeping and awake) how much time do you spend working out? Thinking about CrossFit? Dreaming it? Watching vids? etc.

Yes. I am actually doing a WOD as we speak.

What is your favorite WOD and why?

Any of the girl WODs ‘cause they are all named after all the fly honeys I used to date. The longer the WOD the hotter the girl was cause that’s how BMG rolls.

What have you told your friends about Crossfit Merge?

Although it’s quite the commitment, it’s truly is the greatest place to work out, and man, are the Merge members attractive or what??? I mean, what eye candy! No, seriously, the coaches and clientele bring an amazing sense of community and make it fun to go to the gym. We cheer for each other, eat with each other, and sweat with each other and there is no greater bonding than that. We make working out professional, fun, but most importantly you will see results, and that makes everybody happy. Merge is truly the greatest community for forging elite fitness.

What is something that not a lot of people know about you but you WISH more people COULD know?

I’m not as much of a germaphobe as people might think. In fact, one time I sipped out of Lauren Hill’s straw and didn’t worry about it at all. I am, however, just as OCD as people think I am. PUT THE WEIGHTS NEATLY IN ORDER! I mean, come on!

What is your greatest CrossFit accomplishment?

Getting people to keep coming back, despite the fact that I don’t have central air or surround sound, and people often leave the box smelling like floor.

What is something that coaches always tell you and you never pay attention when you should?

How ridiculously good-looking I am. I mean, I know I should listen more.

What reality show do you wish you could be a part of?

Probably Wipeout or the Bachelor. I’m pretty swoll so I know I could own Wipeout. The Bachelor because I’m a relentlessly handsome entrepreneur and quite the catch. It’s not the first time I’ve had ladies fighting over me you know? Are we done here? I gotta squat.

What is your favorite food?

Anything other than fruit. Fruit is just candy growing on trees. Have you ever had a day where you just ate carrots and almonds? I mean could there ever be anything better than that? In case you’re wondering, the answer is no.

The Beatles or The Rolling Stones?

Neither. Milli Vanilli. Next question.

😀 😀 😀 WE LOVE YOU, BRYCE!!! Happy 30th Birthday!!! 😀 😀 😀

Wednesday’s Intermediate Skill:

Squat cleans

1 – 1 – 1 – 1 – 1 – 1 – 1

Workout of the Day (WOD):

5 rounds for time of:

50 double-unders
10 squat cleans (95# for men/63# for women) or Rx+ version is 50% of skill weight if your clean is above 190#/126#.

Beginner’s Skill

Front Squat

3 – 3 – 3 – 3 – 3

Workout of the Day (WOD):

12 minute AMRAP of:

60 single-unders
10 front squats or goblet squats at 55% of skill weight

Power Hour

5 back squats at 65% of 1 rep max
5 back squats at 70% of 1 rep max
5 back squats at 75% of 1 rep max
5+ back squats at 80% of 1 rep max (as many reps as you can but don’t reach failure)

Then, 100 for men/75 for women push-ups for time.  Every time you rest on the knees, perform 5 dumbbell push presses (45# for men/25# for women).  10 minute cutoff.  

Nani gets stronger every day!

Tim practicing front squats!

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I Never Thought I Would…

Dedicate my time and effort in training for a half marathon.  But I did it.

Way to go, Katie!  Congratulations.

I never thought I would jump 27.5″ high onto a box.  

Totally legit, Jessica!

I never thought I would willing put myself in a position like this.  But it feels surprisingly good and will help with my squat.

I never thought I would enjoy CrossFit so much that I would make a way cool picture of a squat therapy session.

That is totally excellent, Griselda.  

Brag a little bit and post some of your accomplishments in the comments.  Be proud, you’ve earned it.

Tuesday’s Skill:

Find a max height box jump

Workout of the Day:

3 rounds for time of:

800 meter run

20 good mornings (45#/33# for women) or back extensions for beginners

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

Get A Good Warm-Up In!

“A warm up is the act of preparing for an athletic event or workout by exercising or practicing for a short time beforehand. Warming up helps reduce your risk of injury and the aches and pains that come with exercise. The physiological reason to warm up is to assist your circulatory system in pumping oxygen-rich blood to your working muscles. The idea is to increase circulation throughout the body in a gradual manner. A proper warm up safely prepares the body for the increased demands of exercise. Cold muscles do not absorb shock or impact as well, and are more susceptible to injury.

A warm-up helps you prepare both mentally and physically for exercise and reduces the chance of injury. During a warm up, any injury or illness you have can often be recognized, and further injury prevented. Other benefits of a proper warm up include:

  • Increased movement of blood through your tissues, making the muscles more pliable.
  • Increased delivery of oxygen and nutrients to your muscles. This prevents you from getting out of breath early or too easily.
  • Prepares your muscles for stretching
  • Prepares your heart for an increase in activity, preventing a rapid increase in blood pressure
  • Prepares you mentally for the upcoming exercise
  • Primes your nerve-to-muscle pathways to be ready for exercise
  • Improved coordination and reaction times”

Spark People 

A fun video on how the elite of CrossFit warm up:

Workout of the Day (WOD):


3 rounds, 1 min at each station for max reps of:

Power snatch (75# for men/53# for women) – beginners sub kettlebell swings
Box Jump (24’ for men/20” for women)
Thruster (75# for men/53# for women)
Chest to bar pullups

1 min rest between rounds

Score total reps for all 3 rounds
Start at any station
No additional rest between stations

Blank Has More Sugar Than a Twinkie

Think you can guess some ostensibly healthy food that are actually just packed with loads of sugar?  Here’s a hint, one of them rhymes with ‘Sogurt’.  Intrigued yet?  Read the entire article here:

6 Surprising Foods with More Sugar than a Twinkie

And here are some more links to delay you at work Monday morning:

Overtraining, part 1part 2

Gwyneth’s Gone Paleo

How Bad is Peanut Butter, Really?

Lookin’ good, Alyssa.