Author Archives: Marianoel

Mobility Mondays

How many of you have a hard time locking out your elbows when you’re doing an overhead lift?  Or do you ever feel soreness in your elbows after ring dips, muscle ups, or even front squats?  Well, then you should be working on your elbow mobility.  Check out the video below and get in 10-15 minutes a day.  It will make a difference!!

If anybody has suggestions for other joints you’d like me to go further into, please let me know! 🙂



Back Squat

10×2 @ 70% of 1 rm

45 second rest in between sets

Workout of the Day (WOD):


Bottom to Bottom Air Squats


then run 1 Mile



Guess What Today Is?!

It’s HUMP day!!! And that means you should be as happy!!

You want to know why?  I’ll tell you why! Because we have an awesome WOD prepared for you! 😀  Come on in, get over the hump, and get stronger, fitter, faster, sexier by doing an awesome CrossFit Merge WOD.  Trust me, you’ll be happy you did 😀 — happier than a camel on hump day 😉



Max height Box Jump

Workout of the Day (WOD):

5 Rounds for time:

50 Double Unders
30 Box Jumps (24″ for men/20″ for women)
30 Wall Ball Shots (20# for men/14# for women)


Clean and Jerks

5×1 @ 80% of 1 rm
5×1 @ 90% of 1 rm
5×1 @ 80% of 1 rm

30s rest in between sets



Welcome back Urbanie!

Mobility Mondays

Often times our WODs are affected by our lack of proper breathing.  That is partly due to a tight neck and traps.  Not only does it affect our breathing and our ability to WOD better, but it may cause pain!  No fun for anybody.  So this week, I want you to focus on stretching the neck.  If you sit in front of the computer all day, I guarantee you lack neck mobility.  If you drive around all day or watch TV slouched on the couch, bang! you suffer from this.  If you stick your head through your arms as if you were looking out of a window during lifts, or do tons of muscle-ups, bang! this is for you too.

Keep mobilizing peeps, it’s very important!! 🙂

*if you need a sub for the exercise he does with the orange tool, come see me 🙂



Tabata Row

*Men try to reach 1000m
*Women try to reach 750m

Workout of the Day (WOD):

3 Rounds of:

250 Meter Row
21 Pull Ups
21 Hand Release Push Ups
21 Box Jumps (24″ for men/20″ for women)

*Upscale Option: 7 Muscle ups instead of pull-ups and push-ups



Mergers doing Lobsterfest the right way!

Whole Life Challenge in Full Force!

We are so excited for all of those athletes that decided to join us on this Whole Life Challenge! Last weekend we had an excellent turnout for the baseline WOD. Super fun, super awesome peeps set their numbers to see how much they’ll improve within the next 8 weeks.

1 2 3 4

Here’s a recipe to keep you on track:

End of Summer Chicken Salad

If you didn’t join us this time around, don’t let it bum you out! Still try to eat healthier and stay on top of your WODs. Remember, consistency is the key to success!!


All Levels Skill:

Hang Snatch

Workout of the Day (WOD):

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

Snatches (75# for men/53# for women)
Ring dips
Front Lunges

Beginner Skill:

Overhead Squat

Beginner Workout of the Day (WOD):

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

Front Squats (95# for men/63# for women)
Push Ups
Overhead lunges with bumper plates (45# for men/25# for women)

Mobility Mondays

How many of you are experiencing lower back pain?  A lot of the things we do outside of the box can be conducive to lower back pain. For example, do you sit at your desk for a long time? Do you drive around a lot? Those stagnant positions can be very damaging to the lower back. It may also be that the lower back pain is being triggered by tight hip flexors (psoas and iliacus muscles). Targeting all these areas will aid in lower back mobility and recovery. For this week, focus on that lower back!




Workout of the Day (WOD):

400m Run


7 Rounds of:

5 Burpee pull ups
10 Wall Ball Shots(20/14)


400m Run


WLC Just Around the Corner!

We are very close to starting the Whole Life Challenge (September 7)! It’s going to be a great time in which you can learn a lot about yourself and the decisions you’re making about food, sleep, working out, supplements, etc. If you haven’t joined the CrossFit Merge group yet, there’s still time! Click on the this link and join us as we embark on this cool adventure of discoveries!




2 sets of:

Max weighted plank holds for time (45# plate for men/25# plate for women)

Rest 2min

Max L-Sit hold

*Advanced, use rings for L-sits, 12” from ground – equivalent to parallette height.

Workout of the Day (WOD):

1 Mile run

Rest 2min, then

21-15-9 reps of:

KB Swings (70# for men/44# for women)

Toes to bar

Olympic Weightlifting Class

Split jerks

7 sets of 1 rep at 80 to 85 percent of 1 rep max

Front squats



Mobility Mondays

And our search for more mobility drills continue. This week, lets target the knees! Any crackling knees out there? Well, then this is for you!  Remember guys, 10 minutes a day can make a lifetime of change…



Here’s an at home WOD you can do on your own…

3 rounds for time:

20 air squats

20 push ups

20 burpees



Is The Whole Life Challenge For You?

On September 7, we will be staring The Whole Life Challenge!

 It’s a chance for you to challenge yourself, your family and friends, and challenge the world!


The Whole Life Challenge is an all encompassing physical and mental challenge, available to CrossFit Merge members, friends, and families.  This is an 8 week challenge of your overall health and commitment.  Nutrition, exercise, mobility, recovery, lifestyle…all of it will be tested and improved.

Obviously you’re going to say, “well, Marianoel, you’re a coach, of course you want me to do this.” But don’t me convince you about what a positive change this will have in your life.  Let Jane, one of the winners of the WLC tell you all about it:

It’s all or nothing…


I joined my 1st challenge in the fall of 2012, and I never expected the impact this would have on me. Bryce approached me about joining WLC because he knew I was struggling with my food consumption and my main goal, “weight loss”. THANK YOU BRYCE!! After much research and soul searching, I decided to sign up. The first few weeks were truly a test for me. I had headaches, cravings, constant hunger, fatigue, weakness; nausea took over and was especially crabby. The sweet ladies at work were constantly offering me coffee and made sure we had an abundance of brewed coffee to help me along the way. I learned that having meals planned really helped. Sundays were my grocery shopping and cooking days. It made such a difference to start the week off prepared vs. scrambling throughout the week to stay compliant. What also helped me were the reflections of my fellow mergers that were participating alongside me. It made me realize my issues were NOT THAT unique and this was something most all of us were all experiencing. And of course brain-picking fellow mergers for their recipes; what they were doing to curve their cravings, etc. So much info comes out of this. Here, I came to the conclusion that this is not achievable without community and support of loved ones. I started educating my friends and family about WLC so they were well informed on what it was and why I was doing this. I made sure to emphasize how important this was for me. Thereafter, they made sure to have compliant foods for me for events or if we went out to eat they were courteous enough to let me have my pick of restaurants so that I may stay compliant. It is important to educate those that are close to you about the WLC. It makes the challenging task a bit easier, and also helps when it comes to sparing feelings of friends and family for turning down their foods. Of course, I had to remember all this is very helpful and is essential but I still needed to make sure I was in check and be accountable, determined and consistent throughout the challenge. I have an “It’s all or nothing approach”(so I’m told) for most things in my life. It has its positives and negatives, but this is the approach I took with WLC. Just took a deep breath, recognized why I was doing this, and jumped right in “all or nothing”. It worked for me. The humbling and awesome part of this was seeing all the changes in everyone participating in the box. I was lucky enough to witness and most of all be a part of it. I say try it once. If you don’t like it, you don’t ever have to do it again, but I doubt that’d be the case. I am gearing up to join for the 3rd super excited about it. What does one have to lose? There is much more we gain from participating in my opinion, and it opens your eyes to your capabilities, drive, and determination. Little did I know that I possessed these qualities at this caliber. A lot of my friends and family tell me I am such a different person today versus a year ago; not only in appearance but my thought process as well. I think it’s the highest form of compliment I can receive at this point in my life. Whoo hoo!!! Let’s do this!!

YOUR TIME IS NOW!!! NOW!  Register yourself and friends today! 


All Levels/Intermediate Skill:

Weighted Pull ups

Beginning Skill:

Kipping Handstand Push Ups

Workout of the Day (WOD):

800m Run


3 Rounds of

10 KB Swings (70/44)


800m Run



Back Squat


Mobility Mondays

And we’re back with more mobility drills! This week, we’re focusing on wrists 😀 How many of you have soreness in your wrists while doing overhead work? Or maybe during burpees/push ups? Ring dips? How about your front rack position when trying to do front squats?  All that could stem from lack of wrist mobility. Here are a few tips on how to target that weakness and not only get rid of pain, but possibly improve lifts!

In the video, you’ll hear Kelly often times talk about PNF. In case you don’t know what that is, here’s a definition 🙂

PNF stretching, or proprioceptive neuromuscular facilitation stretching, are stretching techniques commonly used in clinical environments to enhance both active and passive range of motion with the ultimate goal being to optimize motor performance and rehabilitation. The literature regarding PNF has made the technique the optimal stretching method when the aim is to increase range of motion, especially in short-term changes. Generally an active PNF stretch involves a shortening contraction of the opposing muscle to place the target muscle on stretch. This is followed by an isometric contraction of the target muscle. PNF can be used to supplement daily stretching and is employed to make quick gains in range of motion to help athletes improve performance.[1] Aside from being safe and time efficient, the dramatic gains in range of motion seen in a short period of time may also promote compliance with the exercise and rehabilitation program.[2]

So what does that mean? Basically, it means relax-contract the muscle. That will help you increase mobility. If you have any questions, feel free to hit me up via email or at the box and I’ll show you 🙂

This video is a tad bit longer, so if you don’t have time to sit through the whole thing, start it at about minute 5 and get the exercises.

Keep up the good work!



All Levels/Beginner/Intermediate Skill:

2 Front squats + 1 Push press/jerk

Workout of the Day (WOD):

Complete the following number of reps:



Power cleans & push jerks (165# for men/115# for women)

Between each round athletes must complete 1 round of:

8 burpees

4 pistols

1 rope climb

Bowling Extravaganza & Bon Voyage Mateo!


It’s not everyday we have the wonderful opportunity of meeting awesome, like-minded individuals that in one way or another enhance our lives.  Well, CrossFit Merge has had the privilege of having Mateo be one of those amazing people in our box.  His attitude, willingness, and determination are assets that have made our CrossFit Merge team a wonderful and fun one!  We hate to see you go back, but we can’t wait to have you with us during the holiday season.  We’ll miss you and good luck with your last year of college!  So in addition to that, we’d like to extend A BIG, BIG thank you to Mateo for organizing such a fabulous outing last Saturday night.  Mergers came out to Chatteu 39 Lanes and showed the world what great bowlers and video game players crossfitters can be!! 😀  Once again, a successful and fun event for CrossFit Merge goes down in the books.  Thanks Mateo for all your hard work organizing!


Warm up:

CrossFit Warm Up:

10 overhead squats
10 dips
10 pull ups
10 sit ups
10 back extensions


Review Snatch

Workout of the Day (WOD):

CrossFit Games Open 13.1

17 minute AMRAP of:
40 Burpees
30 Snatches (75/45)
30 Burpees
30 snatches (135/75)
20 Burpees
30 snatches (165/100)
10 burpees
120/210 pound Snatch, as many reps as possible

Olympic Lifting Class:


One rep max Bear Complex:

Bear Complex:

Without stopping or dropping the bar, complete the following sequence:

Power Clean;
Front Squat;
Push Press (have bar land behind head, in rear-rack position);
Back Squat;
Push-Press (have bar land on chest, in front-rack position).

Workout of the Day (WOD):

6 min AMRAP:

Bear Complex (155/103)


Arien practicing the Low Bar Back Squat!


Deone getting below parallel!