Wednesday – 140521

Frank Merz - Deadlift

Frank Merz

As best as I can remember, I don’t think Frank has ever won a workout at CrossFit 314. But I’d make the case that he is one of the best athletes in the gym:

  • Everyday he comes to class, he has reviewed the WOD and considered appropriate scales;
  • In one year of classes, I have never seen him walk in with anything short of a top notch attitude;
  • He is patient and consistent, spending time every day working on his mobility and paying attention to his form.

Frank just had his one year anniversary at CrossFit 314 a couple of weeks ago. I can’t think of a single time in the last year that I haven’t been happy to see Frank walk into my class. I would take 100 Frank Merz’s over 10 Rx athletes any day.

Frank, it is always a pleasure. Thanks for being such a strong part of the CrossFit 314 Community.


5 Minute Spealler Warmup
Shuttle Run
1 Round CF Warmup
Shuttle Run
Double Under/Row/Mobility


100 Double Unders
20 Deadlifts 185/135
5 GHD Situps
15 Deadlifts
10 GHD Situps
10 Deadlifts
15 GHD Situps
5 Deadlifts
20 GHD Situps
100 Double Unders

N.B. – The GHD Situp is a potent exercise that is not to be trifled with. If you are not regularly performing multiple sets of 10 during the CrossFit Warmup, please stick to a standard situp, ab-mat situp or a pike-position situp for today’s workout.

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