Monthly Archives: November 2012

CrossFit Merge Holiday Resource Guide

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CrossFit Merge Holiday Resource Guide


The Day Before


It’s the day before the much anticipated team throwdown. Rest up, relax, and if you absolutely must get some extra practice in, come during the extended open gym times from 5:30pm to 7:30pm.

Skill: Deadlift



30 – 20 – 10 reps of:

Sumo deadlift high pulls (95#/63# for women)
Burpee box jumps (24″/20″ for women)

Training for the Throwdown!

The tension is rising, athletes are training and strategizing, conversations and spreadsheets are being tossed left and right. This team Throwdown is going to be epic!!

Here are some our athletes training…





Thursday Skill:

Ring practice


5 rounds for time of:

Run 400 meters
15 kettlebell swings (70/53)
40 double-unders or 120 singles
Rest 1 minute between rounds

The Throwdown…It’s So Close!

If you’re excited for our first ever Team Throwdown competition this Saturday, at 10am, please raise your hand.

Rick and Annelise are excited.

You know Laura is motivated for this Saturday.

LC is ready.

Beth is excited and ready as well.

Remember, there will be no group classes this Saturday due to the Throwdown.  Please bring your friends and family to this event to take pictures of all our competitors.  This is going to be our biggest throwdown yet, so don’t miss it!


Intermediate Class


1 hang power snatch + 1 hang snatch

5 sets, for max load

Intermediate Workout

Every minute for 10 minutes:

3 thrusters (95#/63# for women)

4 pull-ups (chest to bar for advanced)

5 power snatches (95#/63# for women)

Every failed round is 100 meter row penalty at the end.

Power Hour

Front Squat Medley

Max front squats (185#/133# for women)

Max front squats (135#/93# for women)

Max front squats (95#/63# for women)

Score max reps at each weight

Finisher: Tabata burpees (count the lowest score)

Beginner Class




Beginner Workout

14 minutes of:

Run the large block twice, then AMRAP of:

7 thrusters 

9 sit-ups

11 box jumps

Be Coachable!

I know that as coaches, we are always looking for ways to make your CrossFit journey a more enjoyable and fun one. With that being said, we spend countless hours figuring out ways in which to help you. However, this journey you’ve embarked upon is a two way street. We need you to do a few things to make the experience most beneficial to you. So here are 7 tips from Dave Lipson over at CrossFit Invictus on how to make yourself more coachable. How many do you already do? How many will you start implementing?

As passionate coaches we want to impart athletes with as much knowledge, information, and attention as possible. Unfortunately, the communication process is often interrupted both on the coaches and athletes’ part by group size, distractions, time constraints, etc…. Here are 7 ways that you as an athlete can get the most out of the coaching we are trying to provide.

1. Show up 10 minutes early. This will help you check out the workout, watching the previous class finish. You can get a glimpse of the scaling options, target times and goals for the workout, and give you a transition time to mentally ramp up to get in the right mindset.

2. Talk to your coach. Before the workout is a great time to bring to the coach’s attention any special need or considerations you might have. Maybe you have an injury, maybe you are scared, maybe there is something that is especially challenging for you. Before class is a great time to address those things.

3. “Get in tight!” Like it’s cold and I’m the camp fire when we are briefing the workout or going over ways to attack the workout. Having to repeat stuff takes time away from athletes, so get it in close even if it gets a little weird.

4. Slow it down when we go over progressions. We are after quality, not quantity, when it comes to learning movement. Don’t be in a rush. Quiet your mind and concentrate on the concise cues the coach is giving. Work on improving little details, and retain those little improvements, so they can accumulate over time.

5. Get eyes on you. Ask the coach to watch your movement. It doesn’t have to be every rep, but the coach should see a few good reps for every athlete and regardless of your ability you should walk away with at least one cue. Wait for the coach, ask for attention. This also puts pressure on you to perform with an audience.

6. Write your cues down in a log. If there was a tactile or verbal cue that worked well with you, jot it down. Athletes internalize things in different ways, maybe squatting against the wall gives you a better lumbar curve or maybe if you just hear “arch your back” and that gets you there. Keep an inventory of your fixes.

7. Stay after class. Pick the brains of coaches. Let them get into more details for the fixes or recommendations they made for you. This is a great chance to go into more detail and get the “why” of the actionable cues you got. After class is also a great time to do “goat work” and work on those weaknesses that challenge you. Maybe it is getting reps of the kipping pull-up progression or working on double-unders. It is often the accumulation of this time that facilitate breakthroughs.

These are a few ways to maximize the athlete coach experience. Understand that communication is a two-way street. We give a cue and you communicate with a physical result. But there are some types of communication that are not communicated physically. If there are any emotional considerations or things that we need to know to get you to work at the threshold of your physical and mental capacity we have a very approachable and empathetic staff waiting to help.

Tuesday’s Skill:

Banded Sprints

Workout of the Day (WOD):

12 minute AMRAP of:

8 toes to bar or weighted v-ups (25#/15# for women)
8 push presses/jerks (115#/73# for women)


Coach Bryce always works diligently to be the best coach!

Back To It

I hope everyone had a great Thanksgiving filled with good food, family, and friends.  And if you were brave/crazy enough to venture out on Black Friday, then I salute you as well.

We are less than a week away from our first ever Team Throwdown on Saturday, December 1st.  The excitement is definitely building toward this huge and fun event.  If it’s a slow day at work, and you’re pretty bored, check out this podcast we recorded last week.  We discuss the Rx division teams, clarify some of the rules, and offer some insight and predictions on the workouts.

And a very big congratulations to Emman and Shirley who got married this past weekend!

Monday’s Workouts

Intermediate Classes


Squat cleans  2-2-2-2

20 second AMRAP of ring dips after each set of cleans

Intermediate Workout

4 rounds for time of:

7 squat cleans (155#/103# for women)

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

Beginner and All Levels Classes


Front squat 2-2-2-2

15 minute, teams of 2, AMRAP of:

20 one arm lunges (50#/30# overhead in one arm)

10 burpees

20 jumping pull-ups

100 meter run by each team member

Divide the reps, except the run, up anyway.

T-Shirt and Hoodie Preview

Click on the link below to see the different colors and styles of our new shirts and hoodies.

CrossFit Merge Strong Woman and Hoodie Colors and Cuts


Happy Thanksgiving to you from the coaches at CrossFit Merge. Enjoy your day off, eat some yummy food and we look forward to seeing you all soon!

Quick reminder on the schedule for the next few days:

Thursday’s classes are cancelled in observance of Thanksgiving

There will be one class on Friday at 10am (all levels are welcome, so come sweat off a little bit of that turkey and gravy)

Normal schedule for Saturday

All Sunday classes are cancelled

Happy turkey eating!


Happy Thanksgiving!

A big Happy Thanksgiving to everyone in the CrossFit Merge community.  

I am especially thankful to have such an assiduous and loyal team of Coaches: Brian, Cory, and Marianoel.  Their tireless dedication is a true asset to CrossFit Merge, and I couldn’t ask for a better team of CrossFit Coaches.

I very thankful for having such supportive parents that backed me up 100% when I decided to drop out of Columbia grad school to start a small business.  It was a nervous time for sure, but they never lost confidence in me and my ability.

And of course, I am especially thankful for everyone in our community.  It is such a pleasure and privilege to coach and positively impact all of you.  It’s hard work, but not once has this ever felt like a job.  I look forward to coming into the gym everyday and I love seeing each of you transform your lives on multiples levels.  So thanks.

Happy Thanksgiving,

Coach Bryce

Remember, no 7:30pm class today, November 21st.

Wednesday’s Workout (All classes are All Levels today)

Back Squat Tower of Power

1 minute of max rep of back squats (135#/93# for women) 1 point per rep

Rest 3 minutes

1 minute of max rep of back squats (185#/113# for women) 3 points per rep

Rest 3 minutes

1 minute of max rep of back squats (225#/153# for women) 5 points per rep

Rest 3 minutes

1 minute of max rep of back squats (185#/113# for women) 3 points per rep

Rest 3 minutes

1 minute of max rep of back squats (135#/93# for women) 1 point per rep

Score is max total points


Paleo Pumpkin Cheesecake Recipe

Great recipe from OMG Paleo! Enjoy!

If you’re wondering if you should make this, well, you should. It made my non-paleo friends even happy. That’s how you know you’ve done something right.

Thanksgiving Pumpkin Cheesecake
Serves: 4-6

For the crust
1 cup almond butter
1 cup unsweetened shredded coconut
⅔ cup walnuts
1 heaping tablespoon Coconut Cream Concentrate or homemade coconut butter
1 heaping tablespoon raw honey
pinch of salt
For the filling
1.5 cups roasted, unsalted cashews
½ cup coconut oil
½ cup raw honey
2-3 tablespoon lemon juice
5-6 tablespoons canned coconut milk
1 teaspoon vanilla extract
For the topping
½ cup pumpkin puree
2 tablespoons coconut milk
1 tablespoon raw honey
1 teaspoon vanilla extract
1 teaspoon cinnamon
¼ teaspoon nutmeg
⅛ teaspoon ground ginger
⅛ teaspoon ground cloves
pinch of salt

Let’s first make the crust!! Add walnuts to your food processor and blend until you get a meal, almost a walnut butter. Then add the rest of your crust ingredients and blend until well combined.
Add crust mixture to an 8×8 glass baking dish lined with saran wrap, press down until evenly distributed and smooth on the top.
Wipe out the inside of your food processor, no need to scrub, then add your cashews and blend until you begin to get a clumpy mess.
Then add your coconut oil, lemon juice, vanilla extract and honey and puree until well combined.
And lastly, add your coconut milk, 1 tablespoon at a time to break down the cashews completely. I used about 5 or 6 tablespoons for mine until the cashews became this soupy paste.
Pour your filling onto the crust and use a knife or spoon to spread mixture throughout the entire pan, covering the crust, then place in the freezer for about 1-2 hours or until completely hard.
When you cheesecake is almost hardened, add all topping ingredients to a food processor and mix until smooth and silky.
Smooth out on top of your cheesecake.
Place it freezer for about 30 minutes until everything has set.
Cut cheesecake into cheesecake slices like I did OR bars, any size you want. The saran wrap will help you pull them out without destroying their gorgeous looks. Just pull on the side of the saran wrap and it will pop right out.
Eat. Eat and remember how wonderful it is to be paleo.

Tuesday’s All Level and Beginner Classes


Run 800 meters
Rest 3 minutes
Run 400 meters
Rest 2 minutes
Run 200 meters
Rest 1 minute
Run 100 meters

Record the total time including the 6 minutes of rest.


75 wall ball shots (20#/14# for women) and 75 burpees

Divide the reps anyway you want.

You can start on either the burpees or the wall ball shots.

Switch back and forth anyway, just get it done.

Intermediate Class (Icee’s WOD for choosing the correct answer to last week’s blog post)

Skill: review the WOD movements


10-8-6-4-2 reps of:

Barbell Complex (95#/63# for women)
Burpee box jump overs

1 barbell complex is: 1 clean, 3 hang power cleans, 2 push jerks.

So in the first round of 10 barbell complexes, you would do 1 clean, 3 hpc, 2 push jerks a total of 10 times