1517 Railroad Street
Glendale, CA 91204


June 2011

The Perfect Squat

Can you ever squat too well?  Probably not.   The air squat, a foundational movement in CrossFit, the first movement one learns at the CrossFit certification, demands constant improvement and diligence.  That torso can always be a little more upright, lumbar extension can always...

Why Olympic Lifting?

A reminder that on Monday, July 4th, we will just have one class that day starting at 10 am.  Get your workout on early and set off some fireworks of your own with a sick WOD! On Tuesday we practiced one of the Olympic lifts, the clean.  Why practice the Olympic lifts?  After...

Your Daily Links

Here are some health, fitness, and fashion links/sites that can easily get you in trouble at work for spending too much time on them.  Read, listen, and enjoy at your own career risk. Early Farmers Were Sicker and Shorter Than Their Forager Ancestors Weightlifting Shoes on the...

Weekend Action

Heavy thrusters, toes to bar, hundreds of pull-ups and push-ups, and of course some running…nothing boring about the weekends here at CrossFit Merge in Glendale.  Yeah, we got way busy this past weekend. On Friday we rocked some heavy thrusters on the minute for 1...

Paleo Wrap Up

Reminder that this Sunday we will have our Paleo Wrap Up lecture/discussion/question and answer with Coach Rane.   Whether you participated in the Paleo Challenge or not, or are just looking for more information on Paleo eating and health, swing by CrossFit Merge this Sunday,...

Breathing 101

“Unrack the weight.  Set the feet in that stable squat stance, shoulder width apart at the heels.  Take a big breath in the belly and hold.  Now squat.”   If you’ve ever done heavy barbell lifting at CrossFit Merge, you’ve probably heard me give these...

First Reaction

When you walk into CrossFit Merge and march directly toward the blackboard so see the WOD, what’s your reaction?  Are your reactions anything like Melissa’s?  Do you walk in hoping for a certain movement like pull-ups or box jumps?  What on the blackboard totally...

…He’s a Machine

It just felt like a Rocky IV training montage kind of day.  I think Rocky’s double-unders could use some work, however. Monday Skill: Press 5 – 5 – 3 – 1 – 1 Workout of the Day (WOD): For time: 30 – 20 – 10 reps of: Sumo deadlift high...

Weekend of CrossFit

If you didn’t make it into the box this weekend, first off, what’s up with that?  Because here’s what you missed. Friday was a crusher.   7 rounds of: 15 kettlebell swings (53#/35# for women) 15 power cleans (95#/65#) 15 box jumps (24″/20″) And...

Heavy Squat Thursday

Wow!  People were squatting huge numbers yesterday.  Weights that were previously 1 rep maxes were now 3 rep maxes, for three sets.  How can you argue with progress like that?  Great job CF Mergers. Skill: Back Squat 3 x 3 (same weight) Workout of the Day (WOD): 12 minute AMRAP...