Author Archives: crossfitmerge

Video Throwback

If a picture says a thousand words, how many words does a video speak?  This was one of the very first CrossFit videos I ever watched, and it totally lit a fire under me.

Nicole Carroll doing 15 overhead squats at bodyweight was a mind blowing feat.  I remember watching that video and immediately setting that as a goal for myself.  It took me about two years, but I eventually did it.  Unfortunately, the only video I have is of me coming up just short of that goal.  

What videos have you seen that inspired you to set a goal?  Post the video links in the comments.  

Thursday

All Levels and Beginner Class

Skill: Suicide sprints

Workout:

12 minute AMRAP of:

20 double-unders

10 ring dips

5 handstand push-ups

Women’s Class

Skill: Deadlift

2-2-2-2-2

12 minute AMRAP of:

10 wall ball shots (14)

12 deadlifts (105)

100 meter run

Advanced Class

Part 1:

EMOTM for 20 minutes

Odd minutes – Row 20 or 15 calories for women

Even minutes – 15 burpees

Part 2:

10 minute AMRAP of:

5 shoulder to overhead (155#/103# for women)

7 burpees

9 back squats (155#/103#)

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Potluck Anyone?

The Whole Life Challenge is into its second week.  Everyone still going strong, right?  

Let’s keep on track by having another weekly event.  

This week’s event is a potluck at CrossFit Merge on Saturday, the 21st at 1:30pm.  What are the detail you ask?  Simple, just bring a WLC compliant dish and the recipe to share with others.  Swap dishes, recipes, tips, and just hang out.  I hope to see everyone there.

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Tuesday

All Levels and Intermediate Class

Skill: Front Squat

1-10-1-20

Beginner Class

Skill: Front Squat

1-1-1-1-20

Workout:

10 minute AMRAP of:

5 dumbbell front squats (50#/30# for women)

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

 


Keeping You Motivated

We are six days into the Whole Life Challenge, Fall 2013!  It’s in full swing and on like Donkey Kong.  You’re posting pictures of compliant dishes, searching for good places to eat out, and of course, rocking the workouts here at Merge.  But how can you prevent that midpoint slide, when the initial excitement has worn off and you just can’t eat anymore eggs for breakfast?

I know how it goes…you have a pretty crummy day around day 34…you forget to log your score…you don’t even remember what the lifestyle challenge is…and you’re pretty much one step away from just throwing in the towel and making a run to In ‘N’ Out Burger.  That’s no fun.

To prevent the above scenario, we’re planning weekly outings and events to keep you engaged with your fellow Whole Lifers.  What better way to see this thing through for the entire eight weeks than to hang out with like minded peeps and take advantage of the community support here?  

Our first weekly outing is Lobsterfest, this Saturday, September 14th at the Port of Call Los Angeles.  Justin is the Event Captain and has the information here.  Read up and I hope you can join us.

Yes, Kat.  You just thrustered that weight.  Atta way!

Thursday

All Levels and Beginner Class

Skill:  Split jerk

1-1-1-1-1

Workout:

In 3 minutes, run 400 meters, then AMRAP of push jerks (95#/63 for women)

Rest 1 minute

In 3 minutes, run 400 meters, then AMRAP of toes to bar

Rest 1 minute

In 3 minutes, run 400 meters, then AMRAP of air squats

Rest 1 minute

In 3 minutes, run 400 meters, then as many calories as possible

Women’s Class

Skill: Front squat

2 rep on the minute for 10 minutes

Workout:

10 minute AMRAP of:

100 meter run

10 pull-ups

10 dumbbell push presses (25#)

Advanced Class

Skill:  Split jerks

2-2-2-2-2-2

Followed by max ring dips after every other set

Workout:

1 minute row for max calories

Rest 1 minute

Then 8  minute AMRAP of:

30 double-unders

7 dumbbell hang cleans (50#/30# for women)

Rest 1 minute

1 minute row for max calories

 


Make Up Day or Hero Day

First, how about a round of applause to Rick for signing up over 20 people to the Whole Life Challenge.  With that, he won our iPad Mini giveaway!  Congratulations are definitely in order for Rick.

Rick, the winner of the iPad Mini and captain of the Disgruntled Winos.

Second, please note that Wednesday’s 7pm class will be the Whole Life Challenge baseline workout.  If you’re signed up for the challenge and haven’t done the baseline workout yet, 7pm Wednesday is your last chance.  Bring your ‘A’ game and let’s do it.  

Last, how about a Wednesday Hero WOD?  Muscle-ups, thrusters, and toes to bar…sounds wicked.

Wednesday

All Classes except the 7pm class

Skills:  Review the workout movements

Workout:

“Tom”

25 minute AMRAP of:

7 muscle-ups

11 thrusters (155#/103# for women)

14 toes to bar


Whole Life Challenge Workout Guide

CrossFit Merge Whole Life Challenge Workout Guide


Great Accomplishments

With Labor Day earlier this week, we marked the end of summer.  It was a great season of CrossFit training and competition, and so many of you achieved incredible feats.  Check out some of our intrepid adventurers and athletes.


Marlen and Amanda both conquered Mount Kilimanjaro.  That’s 19,341 feet, the highest point on the entire continent of Africa!

Yup, they are rock stars!

And let’s not forget about Chris’ hiking trip on pretty much the top of the world as he spent two weeks in Nepal. 

And what about Jackie finishing her first half marathon.  13.1 miles, done and done!

But wait, we had not one Merge member, but two Merge athletes run this half marathon!  Way to go, Emily!

And extra cool points for repping some sweet Merge gear.

Last, but by no means least, Jane is currently trekking through Machu Picchu.  And while she credits the gym with getting her in shape to make the journey through Peru, Jane is definitely being humble about all the hard work she puts into her WODs every single time she comes to Merge.

Congrats and way to sport the Merge shirt and hoodie.  Double cool points!

Thursday

All Levels Class

Skill:  Power clean and push jerk

2-2-2-2-2

Focus on touch and go reps

Workout:

13 minute AMRAP of:

5 push-ups (as difficult as possible)

10 ground to overhead anyhow (135#/93# for women)

20 air squats

Beginner Class

Skill:  Thruster

5-5-5-5-5

Workout:

13 minute AMRAP of:

5 push-ups

10 dumbbell push presses/jerks

20 air squats

Women’s Class

Skill:  Thruster

1-1-1-1

Workout:

12 minute AMRAP of:

12 thrusters (63#)

12 overhead lunges (15# plate)

12 box jumps (20″)

Advanced Class

Part 1: Every minute on the minute for 12 minutes:

Odd minutes – 3 hang power snatches

Even minutes – 3 muscle-ups or 6 chest to bar pull-ups

Part 2:

For time:

5 handstand push-ups

5 ground to overhead anyway (95#/63# for women)

20 air squats

5 handstand push-ups

5 ground to overhead (115#/78# for women)

20 air squats

5 handstand push-ups

5 ground to overhead (135#/93# for women)

20 air squats

5 handstand push-ups

5 ground to overhead (155#/103# for women)

20 air squats


Back At It

I hope everyone enjoyed the long weekend and is ready to get back at it.  And in case you need some motivation, here you go, it’s one of my favorites.

All Levels and Intermediate Classes

Skill: Cleans

1 clean every 30 seconds for 10 minutes

Use 80 percent of 1 rep max

Workout

For time:

3 rounds of:

35 double-unders

6 power cleans (155#/103# for women)

Then 3 rounds of:

12 lateral burpees

6 power cleans

Beginner Class

Skill: Front squat

3-3-3-3-3

A very Happy Birthday to Tatiana!


Please Take Note

The Whole Life Challenge is less than 10 days away, and we have some important details to cover for our participants.  

Saturday, August 31st, at 1pm, we are holding a Whole Life Challenge Q&A.  

Not sure how the game works?  Want to know about the bonus points?  Need a team to join?  Or maybe you need some tips on how to tackle this eight week challenge?  If so, then please come to this meeting.  

We will answer all your questions, explain how the baseline workout will work, and also explain how are weekly events will run.  

This will be our best Whole Life Challenge yet, and you can rest assured that we have you covered on all levels.  

Then on Saturday, September 7th, from 10am to 12pm, we will have our baseline Whole Life Challenge workout, aka Occupy Strength: Merge Edition.  Clear your schedules, because while we will have a make-up day, you won’t want to miss the energy and excitement that will go down on September 7th.  

It’s not too late to sign-up and join the cool kids.  

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Thursday

All Levels and Beginner Classes

Skill: Deadlift

5-5-3-3-1-1

Workout: 

From the CrossFit Merge Summer Throwdown 2012

For time:

30 burpees

Then 3 rounds of:

10 deadlifts (205#/123# for women)

Run the short block

Then finish with 30 wall ball shots (20# ball 11′ target/14# ball 9′ target for women)

Women’s Class

Skill: Back squat

5×5 at 80% of 1 rep max

10 ring rows in between sets

Workout:

12 minute AMRAP of:

10 burpees

15 kettlebell swings (44#)

30 double-unders

Advanced Class

CrossFit USAW Workout

Find a 1 rep max snatch in 3 attempts

Find a 1 rep max clean and jerk in 3 attempts

10 minute AMRAP of:

6 cleans (55 kg/30 kg for women)

12 pull-ups

24 double-unders

Check out 45 seconds in to find Lindsey Benson, now Lindsey Valenzuela, when she was an unknown and first came onto the scene.


We’ve Got You Covered

We have a lot of your friends and family members signed up for the Whole Life Challenge.  That’s awesome, because not only are you an influential person to those around you, but you are helping people improve their lives.  And to make it easy in setting your friends up for success, we’re going to provide them with an eight week workout guide, for FREE.

The eight week Whole Life Challenge now comes with eight weeks of workouts, so you don’t have to worry about what workouts to do.  All the workouts are scalable, up or down.  All you have to do is follow them.  Minimal equipment needed, just a stop watch and sometimes a jump rope.  We’re also going to provide video demonstrations of movements, so you’re not lost during these workouts.  

We will email you the eight week workout guide to all the Whole Life Challenge participants on Friday, August 30th.  Be sure to check your inboxes.  The Whole Life Challenge begins 10 days!

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Tuesday

All Levels and Beginner Class

Skill:  Overhead squats

2-2-2-2-2

Intermediate  Class

Skill:  2 power snatches + 2 overhead squats

1-1-1-1-1

Workout

For time:

200 meter run

9 pull-ups

21 overhead squats (95#/63# for women)

400 meter run

15 pull-ups

15 overhead squats

800 meter run

21 pull-ups

9 overhead squats


Can You Spot The Fake?

Take a look at this photo.

This was from an article entitled 17 Signs You’re Obsessed With CrossFit.  

They forgot to add sign number 18, which is you automatically critique the horrible form in a “CrossFit” article photo, especially photos like the one in this article.

Why this so-called trainer is focused on her back when her basic setup does not even resemble anything close to a proper barbell movement, is beyond me.  But what do I know?

Shantanu was in shock after reading that article.  

Thursday

All Levels and Beginner Class

Skills:

4 sets of run 400 meter, rest 30 seconds, then AMRAP of:

Handstand push-ups (Set 1)

Ring dips (Set 2)

Pull-ups (Set 3)

Toes to Bar (Set 4)

Rest 2 minutes between sets

Workout:

12 minute AMRAP of:

6 pull-ups

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

100 meter run

Intermediate athletes upscale to unbroken pull-ups and wall ball shots

Women’s Class

Skill:  Push press

1-1-1-1-1

Workout:

15 minute AMRAP of:

5 push presses (93#)

10 hand release push-ups

15 ring rows

Advanced Class

‘Unbroken 2.0’

7 rounds for time of:

4 handstand push-ups

5 cleans (135#/105# for women)

6 chest to bar pull-ups

7 kettlebell swings (70#/53# for women)

You must complete all movements unbroken