Monthly Archives: April 2013

Some New Classes!

Big news fellow Mergers, we are changing the class schedule and adding some really fun and challenging new classes.  The new class schedule will begin Monday, May 13th.  Take a look below and read on for additional details on the classes.  

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You’ll note that we have a couple of brand new classes in some brand new times.  First, because you love Olympic Lifting so much on Saturday, we now have it on Wednesday as well.  Hone your skills with the snatch and clean & jerk and become more proficient in our most technical barbell movements; this class is open to all Intermediate athletes and above.

Next, Sunday has one All Levels class from 10 to 11:30am.  Because sometimes one hour just isn’t enough time to do some really epic workouts, we created a brand new class to do some really tough and longer WODs.  On Sundays you can now expect workouts like the CrossFit Total, or perhaps some hero workouts like Murph.  Sunday can be a day of rest, or a day of CrossFit Merge epicness.

And last but not least, Thursday, 7 to 8pm is our new Advanced class.  Why an Advanced class you ask?  Because several of you are ready for the challenge and many of you are close to that level and this should provide that little extra push to get you there.  As you continue to improve, we want to continue to challenge you to fully reach your potential.

Please note that we are going to try this schedule out for a few months to see how it goes.  We may make some changes and please feel free to talk to us if you have any questions.  We always welcome your feedback. 

Wednesday

Intermediate Class

Skill: 20 minutes to find a new max snatch

Workout:

For time:

10 hang snatches (75#/53# for women)

10 ring dips

Run the short block

15 hang snatches

15 ring dips

Run the short block

20 hang snatches

20 ring dips

Run the short block

Power Hour

12 Tabata rounds (20 seconds on, 10 seconds off) of:

Back squats (185#/113# for women)

Score is max total reps

Finisher

Atlas Stone – ground to shoulder

Beginner Class

Skill: Overhead squat

3 – 3 – 3 – 3 – 3

Workout:

10 kettlebell snatches (35#/26# for women)

10 hand release push-ups

Run the short block

15 kettlebell snatches

15 hand release push-ups

Run the short block

20 kettlebell snatches

20 hand release push-ups


Let’s Get Ready to RUUUUUUUUMBLE!!!!!!!

Ladies and Gentlemen, we have an exciting event coming up for you.  The very much awaited Tie Breaker between one of our top athletes, Fred and one of our awesome coaches, Brian is just around the corner! 

Fred and Brian’s friendly rivalry stems from the CrossFit Merge 2012 summer throw down. It was an action packed, fun filled day in which Mergers came and gave it their all. While the women’s and almost Rx divisions had clear cut 1st, 2nd, and 3rd place winners, the men’s Rx division had Fred and Brian in a tie for the 1st place slot. It was decided that day that they would at some point hold a “tie breaker” WOD to settle the score. Months went by and by Winter still no tie breaker was had. The rivalry continued at the CrossFit Merge Winter team throwdown. Although it was a team throwdown, there was one workout in which Brian edged out Fred by only 1 rep! Fast forward to almost exactly 1 year since the CrossFit Merge Summer throwdown. We’re happy to announce that at 12:00 pm on Saturday, May 11, we invite the CrossFit Merge community to watch and cheer on Fred and Brian as they throw down and finally settle the score from 1 year ago. The workout will also be used as part of the criteria for the soon to be announced, advanced classes. Stay tuned for more details!

So SAVE THE DATE!!!! and be sure to not miss out on this fun event!!! It will be LEGENDARY!!!! 😀

Tuesday’s Skill:

Deadlift

 

2-2-2-2-2

 

Workout of the Day (WOD):

3 rounds for time of:

15 pull ups

12 jump over the box burpees (24/20)

9 deadlifts (225/150)

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The Chief

Let’s take it back a little with this older school workout, “The Chief.”

Nothing against these Chiefs, but we’re going to have a lot better movement than what you saw in that video.

Intermediate Class

Skill: hang power cleans

2-2-2-2-2-2

Workout:

The Chief

5 rounds, each a 3 minute AMRAP of:

3 power cleans (135#/95# for women)

6 push-ups

9 air squats

Rest 1 minute between rounds

Beginner and All Levels Class

Skill:

1 press + 4 push presses

5 sets, increasing weight each set

Workout:

Lil Chief

5 rounds, each a 3 minute AMRAP of:

6 sumo deadlift high pulls (70#/44# kettlebells)

6 push-ups

9 air squats

Rest 1 minute between rounds


Great Job, Everyone!

What an awesome job today, guys! You all rocked the Turkish Get Ups. I’m very impressed at how strong you all are 😀 Here are some pictures for your enjoyment…

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Friday’s All Level/Beginner Skill:

Push Jerk

2-2-2-2-2-2-2

Workout of the Day (WOD):

3 Rounds for time:

Run 400 meters
12 One Arm Kettlebell Overhead Squats (53/35) – 6 with each arm
21 Wall Ball Shots (20/14)


Turkish Get Up Thursday

Thursday’s skill is Turkish Get Ups! 

Why are TGU’s a good exercise? According to myohmytv.com, The Turkish Get Up (TGU) is an excellent full body exercise that incorporates many challenges into one sequence. This exercise could be described as the definition of “functional exercise”. Not only can it be considered a strength exercise, considering you have to hold a load above your head from a lying position to standing, but it also develops stability, flexibility, balance and co-ordination.

So with that in mind, how heavy do you plan on going?

Thursday Skill:
 
Turkish Get Ups
 
Workout of the Day (WOD):
 
4 ring push ups
12 hang power cleans (135/93)
8 ring push ups
8 hang power cleans
12 ring push ups
4 hang power cleans
150 double unders
4 hang power cleans
12 ring push ups
8 hang power cleans
8 ring push ups
12 hang power cleans
4 ring push ups
 
*Advance can sub handstand push ups instead of ring push ups
*Beginners will sub Sumo Deadlift High Pulls for hang cleans
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Tough WOD, eh?

So check this article out:  The 6 Most Brutal CrossFit WODs

Which ones are they for you?  Have you done any of these?  What WOD has left you sprawled out on the floor gasping for air?  Which WOD has left you sore for days?  Filthy Fifty killed me 😛 Please leave your thoughts in the comments section 🙂

Wednesday Intermediate/Beginner Skill:

Obtain a new Low Bar Back Squat 1 RM

Workout of the day (WOD):

Complete 4 rounds of:Max Kettlebell Swings (70/53) in 30 seconds

Rest 30 seconds

Max Push Ups in 30 seconds

Rest 30 seconds

Max Air Squats in 30 seconds

Rest 30 seconds

Max Sit Ups in 30 seconds

rest 30 seconds

Score is 4 numbers, total number of reps per round

Power Hour (Intermediate/All Levels):

Skill:

25 minutes to get a Low Bar Back Squat 1 RM

Workout of the Day (WOD):

Set 1: 1 Back Squat every 30 seconds for 2:00 @ 90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.

*Rest 3:00 exactly.

Set 2: 1 Back Squat every 30 seconds for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.

*Rest 2:00 exactly.

Set 3: 1 Back Squat every 30 seconds for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.

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Get Ready for Jackie!

Hey Mergers! We have a fun day in store for you tomorrow.  Get ready to do Jackie 😀 Many have asked, “Why are the workouts named after Girls?”  I found a quote Coach Glassman, the founder and President of CrossFit, stated. He says, “I want to explain the workout once and then give it a name.  I thought that anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ deserved a females name.  Workouts are just like storms, they wreak havoc on towns.”  

So here we go…Jackie!

All levels and beginner Skill:

Front squat

5-5-5-5-5

Accumulate 20 seconds of L-hold from the pull-up bar after each set of squats.

Workout of the Day (WOD):

Jackie

For time:

1000 meter row
50 thrusters
30 pull-ups

Intermediate Skill Only:

Squat Clean

1-1-1-1-1-1-1

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The 3 WOD Monday

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Monday

Intermediate Class

Workout:

7 minute AMRAP of:

15 push presses/jerks (115#/73# for women)

15 burpees

2 minutes rest

7 minute AMRAP of:

10 front squats (115#/73# for women)

10 hand release push-ups

2 minutes rest

7 minute AMRAP of:

5 power snatches (115#/73# for women)

5 chest to bar pull-ups

Score AMRAPs separately

All levels/Beginner Class

Workout:

7 minute AMRAP of:

15 dumbbell push presses (40#/25# for women)

15 burpees

2 minutes rest

7 minute AMRAP of:

10 dumbbell front squats (40#/25# for women)

10 hand release push-ups

2 minutes rest

7 minute AMRAP of:

5 dumbbell power snatches (40#/25# for women)

5 pull-ups

Score AMRAPs separately


Feeling Chipper?

A chipper is a piece of equipment that grinds down a tree branch into bits of mulch.  

In CrossFit, a chipper is a workout without repeating movements that you complete just once.  The idea is you start off whole, like the tree branch, and then the workout spits you out like mulch.  Given that analogy, you would think chippers are feared by all, but for some strange reason, people love doing CrossFit chippers.  Well, here’s your chance to do CrossFit’s most famous and loved chipper, the Filthy 50.

This is a classic WOD that is often used to test someone’s work capacity on long workouts with lightweight but for high reps.

Here are some top times from the world’s best:

Chris Spealler – 13:18

Annie Thorisdottir – 15:07

Jason Khalipa – 16:00

Julie Foucher – 17:18

Check out this video of an unbroken Filthy 50.  500 total reps unbroken.

Friday’s Workout:

Filthy 50

50 box jumps (24″/20 for women)

50 jumping pull-ups

50 kettlebell swings (35#/26# for women)

50 walking lunges

50 knees to elbows

50 push presses (45#/33# for women)

50 back extensions/supermans

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

50 burpees

50 double-unders

Or if you’re feeling saucy and want something a little harder…

Filthy 50 (version 2.0)

50 box jumps (24″/20″)

50 pull-ups

50 kettlebell swings (53#/35#)

50 walking lunges with a med ball overhead (20#/14#)

50 toes to bar

50 push presses (45#/33#)

50 good mornings (45#/33#)

50 wall ball shots (20#/14#)

50 burpees

50 double-unders

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Athlete Spotlight – Cillian and Laura

One of the coolest couples you’ll meet at CrossFit Merge is Cillian and Laura.  Not only are they incredibly good looking, overwhelmingly nice, uncontrollably fun, and super dedicated, but they also have the coolest accent ever! 😀 We have been so lucky to have them become part of our CrossFit Merge family.  Since they first walked through our doors, they have done nothing but improve.  They participated in both Whole Life Challenges and saw incredible results, they WOD it up consistently (Cillian does up 2 WODs per day sometimes!), and have officially drunk the CrossFit Koolaid 😉 Without further ado, I will give the podium to the awesome Cillian and the fabulous Laura!

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How long have you been doing CrossFit?

We joined Crossfit Merge last July when we arrived here from Ireland.

How did you hear about CrossFit Merge?

Cillian:  Laura heard about it in Ireland before we left, when we got to LA we wanted to join a gym. She showed me an article, Crossfit sounded good so I looked up local gyms and found Merge.

What was your first CrossFit Merge WOD experience like?

Cillian: Ha, after reading the article about Crossfit I was expecting a crazy work out with lifts and pull ups, then when Bryce gave us the first work out which was burpees, box jumps and air squats I thought this is a bit tame. One round in I thought I was going to die!

Laura: I was like burpees? We have to touch our chest to the ground?? WHAT? They nearly killed me, and I thought I would never be able to do more than 5.

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

We are not brother and sister ( LC and Kelly!!)

What is your greatest CrossFit Merge accomplishment thus far?

Cillian: Before Crossfit I never saw myself doing Olympic Lifts so getting 355lbs combined split jerk and over head squat last Saturday was a real accomplishment for me.

Laura: Kipping Pull Ups! I kept trying and trying and one day it just worked! And of course the 10k Mud Run!

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What is your favorite WOD and why?

Cillian: Any WOD with movements out of my comfort zone, I love the challenge

Laura: I love For Time WODS rather than AMRAP, but that depends on the movements too!

What is your least favorite WOD and why?

Cillian: Anything that involves that 70lb kettle bell!

Laura: WODs with running or rowing are so hard!

What advice would you give a new member?

Laura: Take your time, you will get  loads of chances to go heavy, but learning good technique is priority, also embrace the Merge family!

Cillian: Go heavy don’t worry about technique and stay away from other Mergers- don’t make eye contact.

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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.

Laura: My parents keep asking me if I have joined a cult.

Cillian: I love working out everyday and watching Crossfit videos- the coaches eye videos are really helpful.

If you could have only 3 electrical appliances in your house, what would they be and why?

1. Laptop – to watch Crossfit videos and check the Merge blog

2. Sandbelt- for those annoying callouses

3. Fridge – to store all the meat

Why do you think we can’t we tickle ourselves?

Laura: Its thought to be because of the predictability of the stimulus.

Cillian: nerd.

If you were a character on a tv show, which one would you be and why?

Cillian: Laura would be Penelope Pitstop from the Wacky Races and I would be Dick Dastardly

Would you rather have the power to be invisible or the power to read minds? Why?

With great power comes great responsibility so yeah, bail.

Much rather In and Out which is what we are eating right now 🙂

Where do you see yourself in 1 year?

WODing somewhere in the world- never forgetting all the fun times and everything we learnt at Merge!

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Laura and Cillian, thank you so much for being part of our Merge clan.  You have brought something very special to us that we’ll always hold dear in our hearts.  We’ll miss you when you head out in a couple of months, but we know you’ll be doing us proud as you represent us around the world 😉  

Thursday
 

All Levels and Beginner Class

 

Foam rolling

 

Dead bug drills

 

Review the renegade row

 

Workout of the Day (WOD):

 

7 rounds of:

1 minute of max calories row

30 seconds rest 

1 minute of max renegade rows (40#/25# dumbbells)

30 seconds rest

Score: Total number of calories and renegade rows separate