1517 Railroad Street
Glendale, CA 91204


April 2012

Athlete Spotlight – Icee

It has been so much fun getting to know all of you via the Athlete Spotlight interview.  You are all so inspiring and unique.  It’s been awesome!! And today, I have the privilege of introducing to you, Icee Paramio.  They say best things come in small packages…well, Icee is...

Top 11 Tips for a CrossFitter

1. Breakfast is everything. If I can convince you to eat meat and eggs for breakfast, the other meals are usually OK. If you negotiate with me about having probiotic yogurt instead of meat and eggs, we’re in trouble. 2. I can get someone 70% of the way there in the Olympic lifts...

Fitness then Brunch

Wish you could wake up Saturday morning, go to CrossFit, then head off with your friends to grab some brunch (something with cage free eggs of course)?  Well, give that plan a try this Saturday by coming to our new 9am class.  That’s right, we now have a 9am class on...

What Defines Success?

It’s typical to celebrate success.  We clap, cheer, talk about it.  But we fail to realize all the work and effort that came behind that birth of that success.   We walk into a gym and see one of our athletes linking a bunch of kipping pull-ups.  The rest of us look at her...

Straight Talk

Sometimes, you just have hit people with some straight talk.  This post comes from Talk to Me Johnnie. ALWAYS HUNGERY By John | Published: April 24, 2012 I recently read your post about leaning out; I am currently 5’11″, 235 lbs with a lean body mass around 170-175 lbs. I would...

The Push Press

The push press is an excellent exercise.   When performed correctly, it can provide some awesome benefits such as helping to develop power.  It also conditions the deltoid muscle of the shoulder to handle heavier weights (since it adds an “umph” to the press)...

How’d Ya Sleep?

If you’re like me, and have a bunch of things to do under a deadline, what often gets compromised is your sleep.  Bed time rolls arounds, but there you are, still awake watching TV or on the computer.   You train really hard and efficiently at CrossFit, but the results and...


Anyone interested in attending the CrossFit SoCal Regional competition?  The best men, women, and CrossFit teams in southern California will be competing at the Pomona Fairplex on May 11th to May 13th.   These dedicated athletes are vying for a few precious spots to compete on...


Being consistent with your workouts is essential to your improvement in CrossFit.  However, so is your rest and recovery.  Getting enough rest and working on aiding muscle recovery is of utmost importance in order to become as healthy and as strong as possible.  Here are 10 Ways...

All The Haps

Here’s an update for everyone on things we have going on here at Merge.   Saturday Dinner Outing This Saturday, April 21 at 7:30pm at Saladang Thai Fusion, come join your CrossFitting mates for a great meal and a night out.  Be sure to RSVP to Coach Marianoel...