Garge Gym - Redux

We have been hard at work over the past few weeks renovating and expanding The Garage Gym. Many thanks again to Kyle for his dedicated work, as well as Leni and everyone else who pitched in.

We have opened the space to include the entire structure, and have cathedralized the ceiling to create two full height areas, allowing for unobstrucuted overhead work; pressing, rope climbs, rings work...no problem...

We installed our pull-up structure inside (salvaged from the former CrossFit NYC Black Box - Brooklyn, many thanks to Cort and crew, this is some vintage CrossFit welding and machining work, and was one of the first custom made pull rigs for one of the first CrossFit affiliate), as well as mokey bars for the kids (and grown-ups too). We now have room for more athletes to train, so come on down and train with us in our newly expanded gym!

Work Smart. Play Hard. Eat Good Food.

Still here

Been a couple weeks since our last post. Just wanted to let everyone know we are still going hard through the winter.

I will post some pictures of the improved space because the work that we put in (mostly Ben and his family) looks incredible. More room for pressing, more pull up bars, more awesomeness.

It's never too late to start fulfilling those New Years resolutions. Whether it be losing 10 pounds, running a triathlon or getting a double body weight back squat, CrossFit will get you there.

http://www.youtube.com/watch?v=kX2D9qszF3E&feature=related (motivation)

Kyle Deadlift PR

This is Kyle putting up 415; he went on to put up 445, crushing his previous PR by over 30 lbs!

Unyielding Conditioning: Motus CrossFit 2011

Capoeira Class at Evolution Fitness

We are pleased to continue our training at Evolution Fitness in 2012 with our weekly Capoeira class. Class meets every Saturday from 11am to 1pm. The first 30 minutes is Capoeria Kids (ages 5 to 15) and then adults from 11:30 to 1pm . We provide a play area and activities for the kids to hang out while the adults train, so families can attend together.

For those unfamiliar with the art, Capoeira is an Afro-Brazilian martial dance form that blends music, dance, song, acrobatics, folklore, tradition, and philosophy in an awe inspiring ritual practice. The training is challenging and fun, and can help to cultivate not only peak physical conditioning, but a well-rounded athleticism, and a benefits that go beyond the merely physical. And capoeira training can accommodate people of all skill levels, so beginners are welcome, as are the avid capoeiristas.

So if you are looking for a new challenge, or something fun and different for the kids, for the spouse, for the family, or for yourself, please come play capoeira with us. Classes resume this Saturday, January 7th, at Evolution Fitness in Southampton. We hope to see you there.

Please call or email with any questions. Thanks.

Salve Capoeira! Axe!

Motus CrossFit 2012

Happy New Year! We hope that everyone had a safe and joyous holiday season.

2011 was a great year for us at MCCF, thanks to the all the people who trained with us, and supported us in our many endeavors. We are proud of everyone’s efforts and hard-earned gains, and we are honored that you choose to train with us. Thank you.

We had a lot of visiting Crossfitters from NYC, and from all over the country, through the summer season, including some affiliate owners and CrossFit Games competitors, and we have a solid group of folks training through the winter. We are looking forward to continued growth in 2012: we are expanding our space in the Garage Gym, we have greatly increased our available hours for training, and are starting up classes and organizing events and seminars at local venues including Evolution Fitness, the SYS, and more. Stay tuned for further details.

Many thanks, and big props, are due to Kyle Silvey, our new trainer and CF athlete. Kyle has been training and coaching on a regular basis, and has been making great strides as both an athlete and trainer. Kyle recently put up a huge PR of 445 on his 1RM deadlift, nice work brother!

Thanks also to Leni and my family for all the support. Leni has also seen tremendous strength and performance gains. Keep it up babe!
If you want to feel better, look better, perform better, work better, train better, be better…if you want to improve your health and fitness, please come train with us. We can, and will, help you achieve your goals, and do more than you ever imagined possible. We are wild crowd, but we get undeniable results, and we seek to build community through training. If you want results, if you want performance gains, if you want to set new goals, and not only achieve, but exceed, those goals, come train with us. All those dedicated to self-improvement, inquire within….

Work Smart. Play Hard. Eat Good Food.

Since the last post there have been a lot of happenings with Motus CrossFit. Mainly we have moved to the garage gym location and added another coach in the form of Kyle Silvey (the guy behind the keyboard right now). So we are now able to accommodate daytime training sessions if anyone is interested.

The garage gym is a bit less formal, but do not take that as a sign of getting soft. We have been hitting the WODs hard and the results are showing.

We are also looking into getting a team together for the upcoming 2012 CrossFit open. Contact us if you are interested in participating in a unique athletic experience. More details to follow.

Happy holidays, take it easy on the spiked eggnog.

CCF Sag Harbor Garage Gym Grand Opening

Hi Folks,

We’re slightly delayed in getting the garage gym set up, but we’ll be ready to rock next week. Our first official morning session in the garage gym will be on Monday (Memorial Day).

This week, we are at SYS Weds and Friday at 6am, Saturday at 8am, Evolution Fitness Thursday at 6:30pm, and Mashashimuet Park in Sag Harbor Saturday afternoon at 4pm.

Classes are filling up, and it is always a good idea to shoot me an email, text, or phone call to let me know if you are planning on attending a session so that I can  plan accordingly for space and equipment needs.

Work Smart. Play Hard. Eat Good Food.

Motus CrossFit Spring & Summer Training & Schedule

Hey Folks,
Here are some of the latest updates about our training schedule and our offerings for this Spring and Summer:


Starting this Tuesday, May 10th, we will be training Tuesday and Thursday evenings at Evolution Fitness in Southampton. Evolution Fitness is a great new gym being opened by Jason Cofield in the space that had formerly been Radu Fitness. Jason and the folks at Evolution are hip to smart, functional training. The space is really great: bars, mats, swedish (Stahl) bars, they will probably have an outdoor area with tractor tires, sledgehammers,etc. This is going to be a top spot for real strength and conditioning work. They have some other really good classes including Capoeira on Monday and Wednesday evenings with Gladson ("Macedo"). We look forward to training here and highly encourage everyone to check them out.


Starting next week, we will be training at the SYS on Wednesday and Saturday mornings.


We will also begin offering private and small group training at our new garage gym. This is our own personal home based studio, so there is a certain amount of informality in effect, but it is well equipped to meet all of our training needs. This is the real deal down home garage gym training.


Additionally, we will be getting out and about this season, holding training sessions at various parks, beaches, etc., as well as encouraging our athletes to tag along with us to various activities including capoeira rodas, parkour jams, surfing, kite surfing, stand-up paddle boarding, rowing, and endurance events.


Schedule effective May 15th -Sept 15th:


Monday
6 - 7am Garage Gym* - Sag Harbor

Tuesday
6 - 7am Garage Gym* - Sag Harbor
6:30 - 8 pm Evolution Fitness - Southampton

Wednesday
6 - 7am SYS - Southampton
7 - 8 pm Garage Gym* - Sag Harbor

Thursday
6 - 7am Garage Gym* - Sag Harbor
6:30 - 8 pm Evolution Fitness – Southampton

Friday
6 - 7am Garage Gym* - Sag Harbor

Saturday
8 - 9am SYS - Southampton
4 - 6pm Garage Gym* and/or Outdoor - Sag Harbor

Sunday
11am - 1pm Outdoors and/or other locations TBD – Easthampton


*Garage Gym training sessions are by arrangement/trainer permission only, these are not open classes, please contact us in advance.


Please call email or text if you have any questions. Thanks.
Work Smart. Play Hard. Eat Good Food.

new affiliate CrossFit Hamptons opening in Quogue

We are pleased to let you know about another affiliate opening on the East End. CrossFit Hamptons will be opening in the next few weeks in Quogue.

I met Kevin McCoun, the affiliate owner/trainer, recently, and he struck me as pretty solid guy. I stopped by and checked out their space, and it is really pretty sweet, a classic CF box, industrial space, big overhead doors, black mats, and all the attendant CF equipment.

Anyone in the area looking for a place to train should definitely check them out.

My folks live nearby and I am hoping to stop in on the weekends to catch a workout, so I might see you there.

Hump Day

Warmp-up 2 x 200m Row

Joint Prep Sequence

Dynamics: Base, Squat, Cossacks, Spiderman, Bear Crawl, Frog Jumps, Inchworm, Compass Lunge, Windmill, Waiter's Bow, Samson, Wristwalks, Wallabees, Cat/Cow, Bird Dog, Child Pose/Cobra/Down Dog

WOD: 12 Minute AMRAP:
10 KBS 2 pood
20 Sit-ups
20 Walking Lunge
10 HSPU

Scale movements, reps, loads as needed

Equinox

Warm-up; Row 500m
Joint Prep Sequence
Dynamic Conditioning

WOD:
Tabata: Deadlift - 225 lbs

Static Stretching Sequence

Recent Training and Nutrition Photo Journal

Blog posts have been sparce lately due to high work volume, but here are some pics of recent WOD's and some of what we've been eating.:

Work Smart. Play Hard. Eat Good Food.

Movin' on Up

Row, Joint Prep Sequence, + Dynamics

Back Squat 5-5-5-5-5

7 minute AMRAP:
5 Pull-ups
10 Push-ups
15 Sit-ups

Funkentelechy vs the Placebo Syndrome

Warm-Up: Row 300m, Run 200m

Joint Prep Sequence

Dynamic Conditioning: Base, Squate, Cossacks, Spiderman, Over-Undes, Revers Lunge w Scap Reach, Bear Crawl, Inchworm, Supine Scorpion, Hip Bridge, Wristwalks, Cat/Cow, Bird Dog, Child Pose/Cobra/Down Dog

WOD:
Part A: 7 min AMRAP of:
15 Wallbals
15 Ball Slams
15 Good Mornings with Med Ball

Part B: 2 rounds of 200m row + max reps push-ups, rest as needed between rounds

Get Down on It

Warm-Up Row 500m + 50 Du's
Joint Prep Sequence
CFSWU 2 x 15reps

WOD:
Part A: 12 Min Amrap
10 Burpee Pull-ups
5 Court Sprints
10 Knees to Elbows
10 Pistols

Part B: Back Squat 3-3-3

Part C: 100 Sit-ups for time

Cold Shot

Warm-Up: Row 500M
Joint Prep Sequence
Dynamics: Samson, Squat, Coassacks, Spiderman, Bear Crawl, Inchworm, Deep Squat, Pry Squat, Pigs on Skates, Wrist Walks,Cat/Cow, Bird Dog, Child/Cobra/Down Dog

WOD: 15 Min AMRAP
15 KBS 2 poods
20 Sit-ups
70m Farmers Carry 70lb Dumbells
10 ring Dips

Finisher: 1 set max reps L-Sit Pull-ups

Squibb Cakes

Warm-Up: Row 200m + 50 Double-Unders
Joint Prep Sequence
Dynamics
WOD: 12 Min AMRAP of:
10 clapping push-ups
15 KBS 2 pood
20 sit-ups
25 Squats