1517 Railroad Street
Glendale, CA 91204


May 2011

Workin’ for the Weekend

Lots of fun and big time workouts over the weekend at CrossFit Merge.   On Friday we did a Hero workout, Nutts.  Easy pun, it was nuts. For time, complete: 10 handstand push-ups 15 deadlifts (250#/165# for women) 25 box jumps (30″/24″ for women) 50 pull-ups 100 wall...

Memorial Day WOD

Reminder to everyone, we will only have one class on Monday at 12:30 pm for Memorial Day, May 30th.  Come for the Hero workout and stay for the food and drinks with your fellow CrossFitters. Thursday: Skill: Deadlift 3 – 3 – 1 – 1 – 1 Workout of the Day...

Paleo Beyond Hardcore

Paleo nutrition is great.  You can certainly make terrific health, body composition, and performance gains with it.  And if you’re John Durant, you can even buy a meat locker to store all that organ meat till your next feast.  See his classic interview with Steven Colbert...

WOD and now ROD

Here’s the ROD (Recipe of the Day) Roasted Bottom Round Roast with Garlic and Thyme Tuesday Skill: Overhead squats 2 – 2 – 2 – 2 – 2 Front squats 2 – 2 – 2 Workout of the Day (WOD): 6 minute AMRAP (as many rounds as possible) of: 6 front...

Is That Paleo?

Is that Paleo?  Bananas, gum, potatoes, German chocolate cake, etc.  What’s Paleo, what ain’t? We are half way done with our Paleo Challenge, and to provide you with the support and knowledge you need to finish the Challenge strong, we are having a Question and Answer...

Half Way There

The CrossFit Merge and Metabolic Upgrade Optimized Paleo Challenge is half way done.  Everyone has been doing really well and people are starting to see significant changes in how they look, feel, and perform.  Crazy, it’s like this stuff actually works and can improve your...

Words Matter When it Comes to Beef

Organic, grass-fed, free range, vegetarian, natural, grass-finished, what does this all mean when it comes to shopping for beef at the market?  Here’s a guide on all these terms. Understanding the Terminology Used For Meat Products And then on to a tasty recipe: Smokey...

Broad, General, and Inclusive Fitness

CrossFit is broad, general, and inclusive fitness. Who should squat? Anyone that wants to build and maintain strong, functional muscles, healthy bones and tendons, and have increased mobility. Why should I care about training like an athlete?  Why should I use constantly varied,...

On Vacation or On the Road?

Going out of town?  Maybe for work, maybe for vacation.  You’ve been doing CrossFit and eating clean, but now worry that during the five days while you’re out of town, you’re going to have to revert to useless triceps extensions, the boring treadmills, and...

Great Start!

Great start to the week!  Lots of you came in yesterday and tackled a really tough workout.  Additionally, the Paleo Challenge participants stayed strong through the weekend and resisted the non-Paleo foods.  It gets easier the more you do it.  So keep it up! Low Carb & Paleo...