Monthly Archives: December 2012


Who’s ready to go long today?  Bring your running kicks, pick out your favorite color on your med ball, and gut through this benchmark WOD.

Great job on the 1 rep max deadlifts yesterday.  We ran out of PRs at the end of the day.

Friday’s Workout:


5 rounds of:

400 meter run

30 box jumps (24″/20″ for women)

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



Hop, Pull, Swing

If Cory can keep paleo through the holidays, you can too.






10 down to 1 reps of:

Burpee pull-ups
Kettlebell swings (70#/44# for women)

The End is Here

If the world were to end tomorrow, how hard would you go on your CrossFit WOD today?


Surprise end of the world on Friday.  Come on in and find out what’s in store!

Tips For Improving Your Back Squat

Squatting is fun! Heavy squatting is even more fun! Here are a few tips from to help you strengthen your squat.

1. Your heels come off the ground.
If you end up on your tip-toes in the hole, then you’re probably not using your hips and hamstrings to your full advantage. Take a shoulder-width or slightly wider stance, and begin the squat by pushing your hips BACK. If you think about sitting back – not down – you’ll be able to keep pressure on your heels.

2. Your knees cave inward.
Caved-in knees make it pretty much impossible to get a strong drive out of the bottom of a squat. To address this problem, try to shift your weight to the outsides of your feet, while also driving your knees apart throughout the movement. If this doesn’t cut it, you can force yourself into better form by wrapping a resistance band around your knees. This isn’t a permanent solution, but it can help you get used to pushing your knees out.

3. You pitch forward on the ascent.
It’s all too easy to let your form fall apart once you’re at the bottom. To stay upright on the ascent, drive your elbows forward and down. Allowing them to creep upwards and back just sets you up for failure. You may also want to bring in your grip on the bar. A narrow hand positioning makes it easier to stay tight and keep your back arched.

Thursday Skill

Back Squats

2 – 2 – 2 – 2 – 2 – 2 (low bar or high bar)

30 second handstand hold between sets. If you cannot kick up, practice chest facing the wall walk ups

Workout of the Fay (WOD):

3 rounds for time of:

12 dumbbell thrusters (50/30)
12 handstand push-ups
400 meter run


See What You Missed

This is what happens during the 7pm Tuesday class.

Don’t try to understand it, just enjoy it.

Wednesday’s Workouts


Skill: Muscle-up practice


10 minute AMRAP of:

30 double-unders

15 power snatches (75/53# for women)

Power Hour


5 rounds for max reps of:

Bodyweight bench press


Rest as needed between movements and rounds

Beginner Class


Hollow rock and double-under practice


14 minute AMRAP of:

9 jumping pull-ups

9 wall ball shots

Paleo Sweetness!

If you’re like me, cheat days are becoming more like cheat weeks…so, I figured a yummy recipe for Paleo sweetness was a good choice. From, ginger snaps! Enjoy!


2 cups blanched almond flour
2 tablespoons arrowroot powder
¼ teaspoon celtic sea salt
¼ teaspoon baking soda
2 teaspoons ground ginger
1 teaspoon cinnamon
3 tablespoons vegan shortening (I use Spectrum shortening)
2 tablespoons honey
1 tablespoon vanilla extract
½ cup coconut sugar for dipping

-In a large bowl combine almond flour, arrowroot, salt, baking soda, ginger and cinnamon
-In a smaller bowl, combine shortening, honey and vanilla
-Stir wet ingredients into dry
-Scoop 1 tablespoon of dough, and roll into a ball
-Briefly dip ball into a small bowl of water
-Roll wet ball in coconut sugar to coat
-Place ball on parchment paper lined baking sheet
-Flatten ball with palm of your hand
-Bake at 350° for 7-8 minutes
-Cool and serve

Makes 20 cookies


All Classes


5 – 5 – 5 – 5 – 5


For time:

15 deadlifts (use ~ 60% of skill weight for beginners or 65% for intermediate)
15 lateral bar hop burpees
200 meter run
12 deadlifts
12 lateral bar hop burpees
200 meter run
9 deadlifts
9 lateral bar hop burpees
200 meter run
6 deadlifts
6 lateral bar hop burpees
200 meter run

Now That was a Party!

What a party we had on Saturday night.  Thank you to everyone that came out to celebrate the holidays with us.  It was a total blast and definitely a night to remember.  Some very special ‘Thank you’s go out to the following people:

Pat, Megan, Delyn, and Urbanie for their help in decorating/transforming the gym into a winter wonderland.

Sarah Davis-Weyman Koa for her leadership during the White Elephant gift exchange and for also providing probably the best gift ever, the Shirtless Coach Cory Coasters.

Megan and Brodie for setting up the photo shoot, which everyone enjoyed.

Everyone that brought food and desserts that were totally worth the cheat day.

And of course, Marianoel.  She totally hit a homerun again in organizing every detail of the party to ensure it was a huge success.  Outstanding job, you’re the hostess with the mostess.

And she makes it look easy too.

Monday’s Workouts


Skill:  3 Power Cleans + 1 Push Jerk

5 sets, increasing weight each set

Intermediate Workout

12 minute AMRAP ladder of:

1 dumbbell clean (50#/30# for women)

1 box jump (30″/24″ for women)

2 dumbbell cleans

2 box jumps…keep adding 1 rep

All Levels and Beginner 

Skill:  3 Front Squats + 1 Push Press

5 sets, increasing weight each set


12 minute AMRAP ladder of:

1 dumbbell front squat 

1 box jump

2 front squats

2 box jumps…keeping adding 1 rep

Welcome to the World Baby Thomas #2!

Our CrossFit Merge family continues to grow!  Yesterday, we got to welcome a simply adorable bouncing baby boy!  Our very own Fred and Sarah Thomas, along with little Fred, expanded their lovely family by 2 little feet.  

The baby arrived early on the morning of 12/12/12. His name is Harry McVicker Thomas, and he weighed 8 lbs., 8.5 ounces; 22 inches long!  Another little CrossFitter in the world.  Isn’t this wonderful?!  We are so happy for you guys and we wish you the best of luck with your new bundle of joy.  We can’t wait to meet Harry and see him do wallball shots!!

The newest member of the Thomas family!

The newest member of the Thomas family!

Now, will his first words be “Mom”, “Dad”, or maybe “elbows up and push your knees out on that front squat”?

Friday’s Workout

Skill: Front Squat

5 – 5 – 5 – 5 – 5


For time:

500 meter row, then 3 rounds of:

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

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

Then run the large block

Good Times Ahead!

Don’t forget our Annual Holiday Potluck Extravaganza is this Saturday at 7:30 pm! Be there or be square 😉 and stay on top of your reps — today is day 11!!!

Thursday Skill:
1 press + 3 push presses for beginners
1 press + 3 push presses + 5 push jerks for intermediate members
5 sets, increasing the weight each set.
Double-under practice.
50 double-unders
15 burpees
40 double-unders
15 burpees
30 double-unders
15 burpees
20 double-unders
15 burpees
10 double-unders
15 burpees

(3:1 singles)





Power Wednesday

We are at Day 10 of our Rep-A-Day Challenge.  Have you established a good routine on when you get your reps done?  Or are you frantically doing burpees late at night, making up for missed days?  It’s only going to get tougher from here on out, so set a time when you can do them regularly.  


Wednesday’s Workouts


Skill: hang power cleans

2 – 2 – 2 – 2 – 2

Intermediate Workout:

10 min AMRAP of:

6 squat clean to thruster (95#/63# for women)

10 box jumps (24″/20″ for women)

Power Hour

Part 1: Deadlift

5 – 5 – 5 – 3 – 3 – 3

Part 2: Suicide Sprints

Beginner Class

Skill: Thruster

3 – 3 – 3 – 3 – 3 – 3

Beginner Workout 

10 minute, team of 2 AMRAP of:

1 thrusters

1 box jump

2 thrusters 

2 box jumps

3 thrusters

3 box jumps…keep increasing the reps by 1

1 person works on the thrusters, the other performs the box jumps.  When both are done, switch movements.