Wednesday, December 29, 2010

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

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

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

Monday, December 20, 2010

Squibb Cakes

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

Saturday, December 18, 2010


Warm-up: Run 400m
Joint Prep Sequence

WOD:  using a 90 second work-30 second rest interval cycle (1 x), perform 2 rounds of the following circuit:
1 x Rowing
1 x Ball Slams
1 x Weighted Lunge with 45lb dumbells
1 x Push Press with 45 Dumbells
1 x Rest

Friday, December 17, 2010

Lift Heavy Stuff

Warm-Up: Run Row Jump
Joint Prep Sequence
CFSWU: 2 rds @ 15 reps

Back Squat 5-5-5 reps

5 Min Amrap
10 Pushups
20 Sit-ups

Wednesday, December 15, 2010

Unyielding Conditioning

Warm-Up: Taiji Torswo Twist, Balance, Jumping Springwheels
Snake Creeps Through,  Dragon Walks, Duck Walks, Crab Walks, Pigs on Skates, Groiners,
Ido’s Squat Therapy: A) on all fours B) in bottom of squat, Pry Squat, Scap push-ups,  Wallabees, Airplanes, Stripper Stretch, Hollow, Hollow rocks, Shoulder Dislocates, Circular Dislocates,

20 Min AMRAP:
10 deadlifts 225
10 Ball Slams
10 Pull-ups
20m BEar Crawl

Tuesday, December 14, 2010


Warm-up: Row 500m
Joint Prep
Dynamin Conditioning

WOD 3rds of
1/2 tabata KBS 2pood
1/2 tabata Sit-ups
1/2 tabata Push Press 45lb Dumbell

Rest one minute between rounds

Sunday, December 12, 2010

Jogo Bonito

Warm-up: Run 200m

Capoeira Angola Basics: Ginga, Base, Balanca, Negativa, Au, Role, Cabecada, Bananeira

Conditioning Sequences:
8 x each side: Negativa-Role-Tesoura
8x each side: Au-Cabecada-Bananeira

Finisher: 10 Min Amrap of:
5 Muscle-ups
10 Front Squat 95 lbs
20 Double-Unders

Friday, December 10, 2010


Warm-up: 50 Double-Unders, Row 300m

Joint Prep Sequence

Dynamic Conditioning: Base, Squat, Cossacks, Spiderman, Frog, Rabbit, Inchworm, Wristwalks, Cat/Cow, Bird Dog, Child/Cobra/Down Dog

WOD: 15 min AMRAP of:
15 Deadlifts - 225lbs
30m Bear Crawl
15 Pull-ups
30 Sit-ups

Finisher: Row 200m for time

Thursday, December 9, 2010

Gymnastics WOD

Everybody should check out Naka Athletics Gymnastics WOD

Carl Paoli is an incredible gymnast, acrobat, and CrossFit athlete and coach. The CF journal recently featured a video with Carl teaching Jason Khalipa a standing back tuck in under 15 minutes.

The teaching progression was simply amazing, and this is the stuff that gets me excited about training. Dig It.

Wednesday, December 8, 2010

Sheep Go to Heaven...

Goats Go to Hell

Joint Prep Sequence
CFSWU 2rds @ 15 reps
Overhead Squat 9-7-5-3-3-3
10 min AMRAP:
10 Pull-ups
15 ball Slams
20 Walking lunge w 45 plate overhead

Tuesday, December 7, 2010

Manic Monday


5 rds of 3min AMRAP of:

10 Push-ups
20 Sit-Ups
40m Farmer's Carry

Rest 1 minute between rounds, start subsequent rounds where prvious round left off. Post total rounds completed.

Saturday, December 4, 2010

Motus Operandi

Warm-up: 100 DU's
Joint Prep

Handstand Progressions
Cartwheel Progressions

WOD: 10 Min AMRAP of:
10 L-Sit Pull-ups
12 Pistols (Alternating)

Friday, December 3, 2010

Sham Time

Warm-Up: Row 500m
Joint Prep
Dynamics: Balanca, Squat, Cosssacks, Spiderman, Bear Crawl, Inchworm, Wristwalks, Cat/Cow, Bird Dog, Child Pose-Cobra-Down Dog

Clean & Push Press 5-5-5-3-3-3-1-1-1
post loads to comments

Finisher: Wallin' Ballin' Crawlin' and Fallin':
10 Min AMRAP of:
10 Wallballs
10 Ball Slams
20m Bear Crawl
10 Box Jump
post rounds to comments

Wednesday, December 1, 2010


Hey Folks,

Starting this week we are instituting our winter training schedule:
MWF 6am
Sat    8am

We are discontinuing Tuesday and Thursday evening training sessions until the spring. I hope that the few people who have been training on T-Th evenings (and maybe some of you have been sitting thinking about training CrossFit but not actually doing it) will be able to make the shift to the AM classes.

For those of you who are motivated enough to come to our new morning training sessions, you will that we are also instituting a more “club” style training environment. This means that we are spending more time training (with an emphasis on mobility and joint prehab), and little less time on formal instruction, and that we are training and coaching with a slightly less formal approach.

This also means that you will commonly see me and other coaches participating in the WODS and working out alongside you as opposed to just coaching from the sidelines. With the small class size of late, and an increased need to get my own training in, I have found that the best way to teach people about what we do is by example. You can still a great workout and have tons of fun, so please don’t hesitate to come train with us!. Athletes seeking more hands-on training can still arrange for personal and small group sessions to hone your skills.

Please spread the word to all your friends and family that if they want to get in shape, lose weight, or find their next fitness challenge, they should check out Motus CrossFit.  If you follow our training and nutrition program, you will feel better, look better, and perform better, hands down.

Work Smart. Play Hard. Eat Good Food.


Warm-up: 50 DU's + 2 x 200m row
Joint Prep
CFSWU - 2-3 rds @ 10-15 reps
Deadlift 5-5-5
Finisher: 1/2 Tabata of Pull-up, Sit-up, Squat

Big Props to Brian for crushing his previous deadlift PR: he put up 300lbs x 5, up from a 1RM of 185 about a month ago. WOW!

Saturday, October 2, 2010

"Suicide is Painless"

Warm-UP: 100 Double Unders
Joint Prep Set

Dynamic Mobility: Squat, Cossacks, Spiderman, Bear Crawl, Crab Walk, Inchworm, Rabbit, Frog

15 min Amrap:

1 suicide (half-court and back, full court and back)
15 Box jumps 24"
1 suicide
15 Bupees
15 KBS 2 Pood

Cool Down Mobility Set

Thursday, September 30, 2010

No Class Tonight

No Class Tonight (Thursday)

Sunday, September 12, 2010

Mobility WOD

Our favorite Crossfit affiliate, physical therapist, and all around guru Kelly Starrett (aka K-Star) has an new blog dedicated entirely to mobility work:

Kelly has been featured in many excellent videos on the Crossfit Journal, and teaches the Crossfit Mobility and Recovery Seminar. He is an invaluable resource to Crossfit trainers and athletes alike; I feel very strongly that this work is the single most important element to safe and effective training, and the long term succes of Crossfit as a fitness methodology.

Here is a quote form the intro to the blog:
"Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and more powerful. It's too much to mobilize everything, all the time, everyday. Start somewhere. The Mobility Wod should take you four to 10 minutes to complete. Do it everyday. Remember the areas that feel like a Shaman's Blow."

Any one intersted in performing better, putting up better times and numbers, and taking care of those chronic issue of immobility needs to get with the program and be doing this stuff everyday. Do it!

Saturday, September 11, 2010

Rise and Shine

Warm-Up: Row 500m
Joint Prep
CFSWU: 3 x 15
WOD: Beginner's Challenge
Row 500m
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Novice: 1 round for time
Intermediate: 2 rounds for time
Advanced: 3 rounds for time

Friday, September 10, 2010


Warm-up: `100 Jumping Jacks, Run 400m
Joint Prep
Dynamic Conditioning: Squat, Cossacks, Spiderman, Bear Crawl, Rabbit, Frog, Over-Unders
OHS 3-3-3-1-1-1

15 Min Amrap:
15 Front Squat 115 lbs
15 KTE
15 Box Jump 24"

Thursday, September 9, 2010


Warm-up: 100 double-unders
Joint Prep
CFSWU: 3 x 15

WOD: Fran
21-15-9 reps of
Thrusters (95 lbs/65lbs)

Wednesday, September 8, 2010

Jungle Boogie

Warm-up: Run 800m
Joint Prep
CFSWU: 3 x 15
Deadlift (5-5-5)-3-3-3

Tuesday, September 7, 2010

Run, Forrest, Run!

Warm-Up: 3 rounds of 300m Row, alternating with foam rollling
Dynamics; Squat, Cossacks, Spiderman, Child Pose/Cobra/Down Dog.

Parts A: Run 1 mile for time

rest as needed

Part B:
3 rounds for time of:
10 pull-ups
15 KBS @ 2 pood
20 push-ups
25 sit-ups

Sunday, September 5, 2010

No Monday Class

No class on Monday for Labor Day.

Friday, September 3, 2010

A Man, A Plan, A Canal, Panama!

2 rounds of 50 jumping Jacks + Run 225 m

Joint Mobility

CFSWU 3 x 15

WOD: Karen-neraK
50-40-30-20-10 rep rounds of
20 min cut-off

For the Boomers:
15 min Amrap:
10 Front Squat
5 Good-Mornings
10 Sit-ups
5 Push-ups
2 lengths basketball court

3 sets max pull-ups

Stretching and Mobility

Wednesday, September 1, 2010

Grand Master Flash and the Furious Five

We recylcled last night's warm-up:
2x jogging, 2x sprinting, 1x Skipping, .5x high knees, .5x high heels (butt kicks), 1x cariocas, .5x bear crawl. 5x rabbit, .5x frog, .5x crabwalk,.5x bow stance walking, .5x cartwheel R, .5x cartwheel L, 4 x sprinting
(1x = 1 length basketball court)

Joint Prep

WOD: 15 min Amrap
15 Box Jumps 24"
15 GHD sit-ups
15 Push Press 115 lbs.

Time to get old school on this piece...

Tuesday, August 31, 2010

Just the Two of Us

2x jogging, 2x sprinting, 1x Skipping, .5x high knees, .5x high heels (butt kicks), 1x cariocas, .5x bear crawl. 5x rabbit, .5x frog, .5x crabwalk,.5x bow stance walking, .5x cartwheel R, .5x cartwheel L, 4 x sprinting
(1x = 1 length basketball court)

Deadlift (7-5-3)-3-3-3

Finisher: 7 minutes - max reps Burpees

It was just Spencer and I for this session, so I worked out with him. Spence worked up to 230lbs x 3, I worked up to 315 x 3, could have gone higher, but given the facte that I haven't dealifted heavy for awhile, I played it safe.

Spencer put up 55 Burpees, I did 88. Way to go Spencer! Those burpees can be a real suckfest...

Monday, August 30, 2010

Anotha' One

10 min Foam rolling
Run 400m
Joint Prep
Dynamic + Statics: Squats, Cossacks, Spiderman, Bear Crawl, Rabbit, Frog, Child Pose/Cobra/Down Dog, Pretzel, Snake Creeps Through, Pry Squat, Stripper Stretch, Airplane

Skill: Sumo Deadlift High Pull (SDHP)

WOD: 20 Min Amrap
10 KTE
20 Walking lunge with 30 lb dumbells

Friday, August 27, 2010

The In Crowd

Warm-Up: Jump Rope - 100 Double-Unders, or 5 min DU practice
Joint Mobility Set
CFSWU 3 x 15

WOD: 3 Rounds of:
2  cycles of 45sec work/15 sec rest at each station
Bear Crawl
Front Squat
Rest 1 minute between rounds

We welcomed Robbie, Kendall, and Mac to our club this morning. And welcome back to Linda. Nice job all around, everybody!

Thursday, August 26, 2010


Warm-Up: 100 Double-Unders
Joint Mobility
Wushu Jibengong
CFSWU 2 x10

WOD: 3 rounds of
3 cycles of 30 sec work/15 sec rest of
Push Press
Pull-ups (sub wieghted sit-ups for the folks who did Nicole yesterday)

Post total reps to comments (Calories for reps on the rower)

Wednesday, August 25, 2010

Schedule and Training Times

Please click here to view our schedule and book your training sessions.

We also have additional availability 7 days a week 7am to 8pm by arrangement. Drop-ins are welcome, however please note all training sessions are by appointment only (we want to know when you're coming, most people email or text the day before to confirm their training slot).  

Please call, email, or text if you have any questions. Thanks.

Tuesday, August 24, 2010

Darling Nicky

And now, for a classic Crossfit Benchmark WOD: Nicole!

Warm-up: 100 Double-Unders or 3min
Joint Mobility Set
Spidermans, Inchworm, Bearcrawl
Crossfit Standard Warm-up: 2 rounds @ 15 Reps
Skill: Pose Running Basics

Nicole - 20 minute AMRAP of:
Run 400m
Max Pull-ups

Finisher:2 rounds of
1 minute plank
1 minute squat hold

Post rounds and pull-up reps to comments

Monday, August 23, 2010

Some Notes About Our Program

Hey Everybody,

Ok, here is some info about our training that you might want to track on:

I am making a concerted effort to regularly post WOD’s to our site, as well as photos, videos, recipes, schedule changes, etc.

It’s always a good idea to check the blog before coming to class. If for some reason I have to cancel class, or am going to be late, I will post the change to the blog. This is the best way to stay informed about our training schedule.

Having a regular community of Crossfitters reading and posting to both the mainsite ( and to local affiliates’ blogs is a big part of Crossfit’s success, and central to the culture of our community.

Being a fledging, part-time affiliate with mostly beginner’s, we haven’t had many people logging in or posting comments. I would really like folks to starting posting comments.
Comments can include your performance on the workout (loads lifted, time to complete, number of reps, total score, scaling, etc.), how you felt during or after the WOD (e.g. “That Elizabeth WOD was a total Suckfest!”), shout-outs to friends for their strong performance or determination, or questions about anything Crossfit related.

Check out some blog’s from other affiliates, or the comments page on the mainsite, and you’ll see that the online component is central to our community building. And we’re all about community.
This also overlaps with another topic: tracking your workouts. Because we have had some many newbies, and because I often have to workout our programming on the spot to fit the needs of our many clients, we have not pushed people to track their workouts. But keeping track of your performance is another key element of the Crossfit method. You should keep a notebook, or use one of the many I-phone apps or online software to record what you do for every work out. The proof is in the pudding, as they say. The only way to know if your training is actually effective is to track the results.
We will come back to a particular workout every few weeks or few months, and it is hugely empowering and motivating when you finish a workout and look back at your previous performance and see how much better you did. For you newbies, this is called a “PR” (personal record). You should be shooting for a PR on every workout! When you are a beginner, it is fairly easy to hit a PR every time, but as your training advances, it becomes exceedingly difficult to PR every time. But you should be hitting it with the intensity and intent of hitting a PR.
So you need to know what your performance has been on all of your previous workouts, especially the heavy lifts. As we progress to more heavy lifting, we will be basing our numbers of what we plan to lift on what we had put up previously.

I also encourage people to track not only the WOD, but all the warm-up, joint-prep, dynamic conditioning, cooldown, etc. Sometimes there is a movement(s) in a portion of the training session other than the WOD that will have a profound influence, and it is helpful to be able to look back at everything that you have done. E.G. “My quads are killing me and I can barely walk down the stairs, but the WOD yesterday was Death-by-Pull-ups and all I used was my arms.” But then you look back and see that during the warm-up and dynamic conditioning portion we did a whole mess of frog jumps, and that’s what wrecked your quads. This is useful stuff to know.

We have been growing slowly, purely by word of mouth. Some people try it and never come back, some stay for awhile, but only the dedicated remain for the long haul. We have a great group of folks training right now, but the more the merrier, so please, tell all your friends, family, neighbors, co-workers, and random folks on the street about this crazy fitness thing called Crossfit, and if they want to feel better, look better, and perform better, they should give a try. We would really appreciate your referrals.

That being said, please have new people email or call to arrange an introductory session. Now that we have a group of folks who have been training for a few months, it is difficult to give a intro session while simultaneously running a class. Folks are welcome to come down and check out the class, but for people that have never trained Crossfit before, I would prefer to give them a dedicated introductory session. We will have regular intro session times scheduled, but people can also arrange for an appointment. So please call or email before attending your first session if you are new to Crossfit.
Equipment: as you get into Crossfit, there are a few small items that are worthwhile investments to purchase and bring with you to class on a regular basis:
-A notebook/workout journal, a standard hard-cover bound composition notebook works well

-A good pair of shoes. Our preference for footwear is not the standard running shoe or crosstraining shoe that many gym goers sport. Instead, we prefer a low-profile, flexible shoe such as Chucks (Converse all-star), indoor soccer shoes like Samba Classics, a track shoe/racing like Aasics Onitsuka Tigers, Puma K-Streets, a parkour shoe like Inov-8’s, a martial arts shoe like FeiYue wushu shoes, or a “barefoot-style” shoe like Nike Free or Vibram Five-Fingers.

-A pair of knee high socks. There’s a reason that all those buff guys and cute chicks in the pictures on the Crossfit site arte wearing high socks: when we do a bunch of barbell movements like deadlifts, sumo deadlift high-pulls, cleans, etc, we want the bar to be in contact with our legs as we drag the bar up and down. The longs socks afford some measure of protection for your shins. The maxim is: “Don’t leave your DNA on the bar”
-A jump-rope. We provide jump-ropes for people to use, but if you want to get good at jumping rope and doing double-unders, it is very much worth it to find a rope that you like and to buy one for yourself so that you can practice regularly. My favorite rope is the cable speed rope, which comes extra long and can be trimmed to length to fit your profile.

And last but not least, for those who are afraid of training Crossfit because they are afraid of bulking up (this is mostly women who say this), or getting too skinny (this is mostly guys), this is just a lame excuse!

Crossfit can be a powerful tool for reshaping one’s body, and we can help you tailor your training and nutrition to maximize your body re-composition, whether that is leaning out, “toning-up”, or adding muscle.

But you are not going to look like Arnold just because you actually lifted something heavier than the silly pink 2 lb dumbbells that Gwyneth Paltrow likes so much. Our program is about functional fitness, and this includes increasing our strength to weight ratio. Getting big for bigness-sake is antithetical to what we do. As is wasting away to skin and bones with endless bouts of “cardio”.

There are thousands of people who have transformed their lives with Crossfit, and if you search the web you can easily find heaps of success stories and incredible before and after pics, like this one featured on the affiliate page of the mainsite a few days ago: Vanessa These before and after pics are the real deal, people snapping pics with their phones in natural light, not the classic fakey-air-brushed infomercial BS.

But the really important thing is that if you read what those people in the pictures write about how they have changed there lives, they are more into how much better they FEEL, and the things they can DO, not just how much better they look.

We care about performance, results, and work capacity. Looking good naked is a beneficial side-effect. I promise you that if you train with us and stick with our program, that you will feel better, look better, and perform better.

So come on down and get some!
If you have any questions or concerns about your training, please feel to call or email, I am always willing to share my knowledge to improve your experience and maximize your training.

Thank you for your support.
Work Smart, Play Hard, Eat Good Food.

Battle Royale

Well, it was just me and Brotha' B this morning, so I programmed a 1-on-1 Battle Royale. Here's what we did:

Warm-up: 100 Double-Unders
Joint Mobility Set
Dynamic Conditioning: Medball partner toss: Squats, OH Lunge, Heidens, Half-moons, Round the Back Toss

WOD: This is a two-person showdown of:
Row 500 m vs. Dumbells Thrusters
Row 500m vs Sit-ups
Row 500m vs KBS

That is: Athlete A rows 500m while Athlete B does as many reps of thrusters, then B Rows 500m while A does thrusters, and so on. The athlete rowing tries to row as fast as possible to limit the amount of time that the other person has to complete reps of the other exercises.

Post 500m row times, loads, and reps to comments.

Sunday, August 22, 2010

Motus Crossfit Movements and Exercises List

This is a semi-comprehensive list of most of the movements that we regularly train.

It can be helpful to print yourself a copy of the list and bring it with you to class in your notebook (you all keep a workout notebook, right?) As you learn new movements, you can check them off, or make notes about how to do the movement, or draw some stick figures to help you remember.

Work Smart. Play Hard. Eat Good Food.

See the list here.

My Sunday Breakfast

This was a tomato-basil-bacon salad.
The bacon is a good quality thick sliced, uncured (no nitrates), dry rubbed with a minimal amount of salt and maple syrup.
The tomatoes were fresh-picked garden tomatoes, a grape tomato variety I think. they were shaped like plum tomatoes but smaller.
And fresh basil of course.

I prep'ed the tomatoes and basil why the bacon cooked. Let the bacon cooll just a bit, then chopped the bacon diagonally across the strips (this is where the thick sliced works much better). Added only a little bit of black pepper. Done in 10-15 minutes.

A good B.L.T sandwich is one thing that I really miss now that I rarely eat bread. but my favorite part of the B.L.T was always the B and the T, so this dish really filled the craving. although i have to say the mayo on the BLT was also pretty darn good. This is inspiring me to make some of my own coconut mayo recipe that I have been scheming on. maybe coconut-curry-roasted garlic mayo...

Saturday, August 21, 2010


Warm-Up: 100 Double-Unders
Crossfit Standard Warm-Up 2 rounds @ 15 reps
Dynamics: Cossacks, Cat/Cow, Bird Dog, Stripper Stretch, Compass Lunge, Superman

Skill: Sumo Deadlift High Pull (SDHP)

WOD: 5 dournds for time of:
Run 400m
15 Burpees

20 min cutoff

post loads and time to comments.

The Boys Are Back in Town

We're back....Saturday 11:30 am class is on. Be there or be square.

Wednesday, August 18, 2010

Out of Town

I will be out of town for a few days, no class on Thursday night or Friday morning...Saturday morning is TBD...stay tuned for details



Warm-Up: Row 500 m

Joint Mobility Set

Dynamic Conditioning: Spidermans, Cossacks, Over-Unders, Snake Creeps Through, Cat/Cow, Birddogs, Scorpion, Crash Victim, Superman

WOD: 15 Min Amrap:
15 KBS
15 Box Jumps
45m Farmer's Carry
15 KTE

Monday, August 16, 2010

Heavy D and the Boyz...

Back Squat 3-3-3-3-3

10 Min Amrap:
10 Pull-ups CTB
15 Toes-to-Bar

Friday, August 13, 2010

This morning

Here is a pic from the 6 am class. Nice work everybody. This morning we had Devin, a fellow Crossfitter visiting from Colorado, and Shane, a soccer player and multi-sport coach at the SYS, as well as Brian, Dorothy, and Sarah, some of our morning crew regulars.

Flight Gone Mad

Today's WOD is a FGB format workout:

3 rds of 45 work/15 sec rest at each station:

Rowing (calories for reps)

Rest one minute between rounds

Post total reps to comments

Wednesday, August 11, 2010

Wallin', Crawlin', Ballin' and Fallin'

OK, trying to get back into the habit of regularly posting WODs. Here what we did this morning:

Skill: Precisions

20 min AMRAP:
20 Wallballs
20m Bearcrawl
20 Ball slams
20 Box Jumps

This one really took its toll: almost everybody had to scale either reps or total duration. Many were completed cooked after 8 or 9 minutes.

Thursday, June 17, 2010

Flip Flop


3 rounds for time:

10 cleans (135lbs/95lbs)
50 m walking on hands

Wednesday, June 16, 2010

New Edition

2 x through circuit of: 45 sec/15 sec work/rest at each station of:
Pull-ups (ring rows)
Kettlebell Swings
Box Jumps

We had a busy morning with several newcomers. Welcome to MCCF!

Here a re a ferw action shots, a bit fuzzy and out of focus, but thats probably how everybody was feeling by the end of this WOD

Phil on rings rows and Gary on wallballs.

Joe on sit-ups

Brian on the C2

Jeff on box jumps

Sarah on kettlebell swings.

Big thanks to Brian  for spearheading the installation of the new pull-up rig. Now, its starting to feel like Crossfit!

Friday, June 11, 2010

Creepy Crawlies

12 Min Amrap

10 Wall Balls
25 meters walking on hands (scale to skunk walks/bear crawl)
10 pull-ups (scale to ring rows)

Saturday, May 15, 2010

Dont Get Caught by the Fuzz

No, I am not talking about avoiding the police, but rather the "fuzz", which a figurative, and literal, term for the stuff in our bodies that causes immobility and inflexibility.

Check out this post about "fuzz" at San Francisco Crossfit (feauterued on today's main site affiliate page), which includes a great (but very graphic, not necessarily WFS) video by Gil Hedley.

This is why we never stop talking about foam rolling, lacross ball rolling, joint mobility, flexibility, and stretching. Its what keeps you moving.

Thursday, May 13, 2010

No Thursday night class

I have to go to an event at my kids school tonight, so no 7:30pm class.

Monday, May 10, 2010

It's Your Thing

3 min AMRAP of:
1 muscle-up
1 snatch
1 kip-up

rest 1 min

repeat for 3 rounds

Tuesday, May 4, 2010


15 min AMRAP
15 wallballs
15 situps
15 pull-ups (ring rows)
Brotha B assumes the classic Crossfit post WOD recovery position after
his session this morning.

Friday, April 30, 2010

Classes starting at the SYS

So we have worked things out to start training CrossFit at the SYS! We are really excited about training here as the SYS is a great facility and very much community oriented.

Our schedule, starting Monday 5/3 will be:

MWF 6:15 am
Tues Thurs 7:30 pm
Saturday 11:30 (first Saturday class will be 5/15)

We hope to add additonal class times as our membership grows. If you have other times that you would like to train, please let us know and we will take into account as we expand the schedule.

Thursday, April 29, 2010

Ido Portal Workshops This Summer

We are currently working on organizing aworkshop series this summer with Ido Portal. If you don't yet know about Ido, check out his blog, and these clips that demo some of what he does.

Ido's training includes capoeira, gymnastics, handbalancing, equilibre, acrobatics and more. Dude is just superhuman. But he has achieved his abilities through dedicated training. And so can you.

Stay tuned for more details on the event.

Monday, April 26, 2010

Perfectly paleo-primal

Ah yes... This is the benefit of preaching paleo primal eating to your
family and friends... when they finally become converts you get to eat
great food like this meal my brother and sister in law whipped up this
weekend... Perfect primal fuel.

Saturday, April 24, 2010

Michael Pollan at Bioneers

Monday, April 12, 2010

Food! 2

So on Sunday night, we ate leftovers from friday nights P2 Cubano Dinner. The chicken had been a bit balnd on Friday so I had out it back on the stove, added some more spice blend, and let it cook until it was "in stracci", or shredded. So much better.

Guac is a must for this meal. And I decided to experiment with the pico de gallo by using the same trick that i used for the mashed sweet potatoes, adding some coconut milk and curry. i also added a biut more cilantro and a drizzle of toasted sesame oil. It truned it into a sort of latin-asian fusion chutney kind of deal, and it was delicuous. I might have to do this everytime I make pico.

The scond pick shows that added some sour cream and grated cheese. Not exactly paleo, but not the worst thing you could. It is an undoubtedly delicuous addition, but it is not necessary by any means. The combination of the spicy chicken, the creamy guacamole, and the tangy fusion pico really hits the spot.

What's on our bookshelf


Friday night's dinnner was straight out of my previously posted Ben's P2 Cubano Dinner...given my penchant for coconut milk of late, i kicked the sweet potatoes up a notch by mashing them with some coconut milk and curry. Off the hook good!

Friday, April 9, 2010

Strawberries and Cream, P2 style

this is another dish in my paleo-primal (p2) dessert series.

in a certain regard, the idea of a paleo or primal dessert seems like an oxymoron to me. this is my own personal issue, stemming from the fact that paleo-primal eating and lifestyle has really saved my life. I was a sugar junkie and was metabolically deranged, the full deal syndrome X. Crossfit+paleo+primal+zone zapped the syndrome x in the matter of a few months, and, as is to be expected, I feel, perform, and look better, I am better...and this all because paleo really helped me get my sugar jones under control.

So I have, in my mind, separated "paleo" from the concept of "dessert". But hey, you have to kick your heels up every once in awhile, as our favorite nurtition guru Robb Wolf would say. And I am trying to get better at kicking myself heels up with out totaly falling off the wagon, and with minimal detriment to my ongoing nutrition goals.

So this is a simple dish that I have been whipping up frequently in the past few weeks. Other people have probably done this before, but I sort of stumbled on it for myself and was very happy with the results:

2 cups fresh strawberries, sliced

1can coconut milk

1 tsp vanilla

I really like to jack uo the vanilla content, the ideal thing would be to grate whole vanilla bean on top. If you're feeling wild and crazy, sprinkle a bit of cinnamon.

I'm thinking next time I might add some raspberries and blackberries to the mix.

I have also been using a simliar mix in some post workout shake (don;t go crazy on the shakes folks, stick to solid food!, only occasional PWO shakes):

p2 strawberry blast

2cup frozen strawberries (or mixed berries)

1 cup coconut milk

approx 2 "scoops" whey protein

1 tsp vanilla

combine in blender and blend until smooth and frothy

Monday, April 5, 2010


Buy in:
Row 1k

WOD: 15min amrap:
3 muscle-ups
5 kip-ups
7 cleans 155 lbs

3 rounds
Row 200 m
Rest as needed between sprints

Parkour Training on the Bridgeport Ferry

Check out my girl W training some rail vaults.

Sunday, April 4, 2010

Saturday morning Ladies Club

HG, AH, and LB teamed up for a Saturday morning WOD:
3 rounds of 45 sec work/15 sec rest of squats, sit-ups , box step-ups,
ring rows, and kettlebell swings,
Good job ladies! Big props to HG for hangin' tough on her 1st official
Crossfit WOD!

Making a connection

Shout out to my new CrossFit pal Eric C who dropped by for a WOD
today. Eric tackled MacGee, today's mainsite WOD. Nice work Eric, hope
to have you back soon.

Friday, March 26, 2010

Ben's Paleo Pudding Rocky Road Primal Parfait

Ben's Paleo Pudding Rocky Road Primal Parfait

Primal Pudding:

1 can Coconut Milk

1cup cocoa powder (preferably a whole cacao powder, e.g. Navitas brand Organic Raw Cacao powder )

1/4 tsp vanilla or to taste

1/4 tsp sweetener or to taste - I prefer whole cane sugar (aka Sucanat), but stevia, agave, molasses, honey or maple syrup would all work.

Combine ingredients in bowl and mix, blend or whip with electric mixer. Put in refrigerator for approx 1 hour until it sets to a mousse like consistency. You can adjust the thickness of the pudding by varying the amount of cacao powder and also by adjusting the amount that you whip the mixture. I like to use a lot of cacao and whip it until soft peak.

You can adjust the amount of sweetener, eventually weaning yourself off until you eliminate it completely. When I make this for breakfast, I don't use any sweetener. When I make this on a Saturday night for dessert with my family, I will use a little bit of whole can sugar in the mix, or just sprinkle a few grains on top to balance the bitter cacao.

Rocky Road Primal Parfait:

1/2 cup Paleo pudding

1/4cup macadamia nuts, chopped

1/4 cup walnuts, chopped

1 tablespoon shredded coconut

1/2 ounce dark chocolate (approx 85%, I like Green and Black's), chopped, chunks, grated, or shaved

1/4 cup raspberries, strawberries or fruit of your choice

The texture and flavors of the pudding, nuts, chocolate, and coconut really work well together, almost like Rocky Road ice cream (the macadamias like the marshmallow, the chocolate chunks, the walnuts...mmm) I usually put the berries on the side of the dish and eat them almost as a garnish.

If you want to really get jiggy with it, add some whipped cream (heavy cream, vanilla to taste)in alternating layer with the pudding in a glass dish for a real parfait experience.

If you dial back on the sweetener, this is an excellent fuel source for high intensity training, IMHO.


Spring Sprung!

This was the WOD last Saturday...I have been working on incorporating more basic elements of gymnastics, parkour, and other proprioceptive work in my own training. This is just a taste of how this programming approach can be applied to everyday folk who have little to no experience with gymnastics or parkour but want to gain some of the benefit of this type of training.

WOD: Spring Sprung!

3 rounds for time of:

20 Precisions
20 Box Jumps
20 m Bear Crawl
20 OHS
20m Farmers Walk
20m Sprint

Sunday, March 21, 2010

Might Mighty Bosstones

I just registered  for the Mighty Hamptons triathlon. My brother and his wife are registered, as are some of their friends, and some of my new CF acquaintances in LI.

The event is held at Long Beach in Sag Harbor, which is a few hundred yards from my house.

I am really hoping to using this event as motivation to straighten up and fly right, to dial in my nutrition, training, programming, sleep, lifestyle, the whole deal.

This is going to be my first Olympic distance triathlon, and I am really intimidated by the swim. But the great thing is that I live right next to the course, so i will be swimming and biking the course a couple of times befoe the event.

I will be implementing a Crossfit Endurance protocol in my training, but only so far as it interfaces and supplements with my ongoing gymnastics strength and progressive max effort strength training.

I am hoping that a bunch more of my friends, new and old, in LI and Western, MA sign  up for the race too. Jesse, Darius, Pierre, all you CF Amherst, PVCF, folk, Amy, Johnny, Seth, and all the new MCCF Sag Harbor folks, Dave, Charlie, and Ben from RWD...we should get a gaggle of folks of signed up and training.

Yeah, so I really have to get some of my previous met con ability up to snuff, but I really want to see if I can do it without losing , or even continuing to improve, strength and mobility.

Friday, March 19, 2010

Saturday and Sunday 3/20-3/21

Hey Folks,

I'm back in Amherst this weekend so Saturday and Sunday classes are a go with the following modified schedule:

Saturday 8 am - 9am
Sunday 10am - 12pm

Sunday, March 14, 2010

Daylight savings

Don't forget about the time change!

Benjamin Goodale
sent from my iPhone

Friday, March 12, 2010

Saturday morning starting at 8, not 7

I'm back in Amherst, but got in late, so Saturday session will start at 8 am.

Saturday, March 6, 2010

Ben’s Primal Paleo Cubano Dinner - Rough Draft

This is a rough draft and will be edited and updated:

Ben’s Primal Paleo Cubano Dinner

Pollo con Calabacitas
Carne Picadillo Cubano
Mushroom Onion Relish

Toad-in-the-Hole Egg Cup

Pico de Gallo


A Crunchy Salad

Pollo con Calbacitas

1 lb boneless chicken breast

1 lb boneless chicken thigh

large onion diced

4 medium or 3 large zucchini and or yellow squash

½ large carrot

Several table spoons tomato paste

½ cup chicken stock or water or wine

¼ cup tomato , jarred, canned, or fresh

3 cloves garlic minced

Black pepper

Garlic powder



Chile powder


Large frying pan

A large mixing bowl or dish

Saute the chicken in the lipid-oil-fat of your choice (coconut oil, olive oil, butter, ghee lard, flax seed oil, etc.). I usually throw the pieces of chicken in the pan whole, and then cut them in the pan with a knife and tongs after then brown on each side.

When the chicken is about 80% done, take it out of the pan and set it in a bowl with a cover on it.

Put the onions in the hot pan with a lilttle more oil. Scrape up the brown bits on the bottom on the pan and stir into the onions as they caramelize.

When the onions are caramelized pour about 2/3 of the onions in the bowl on the side where the chicken is still hangin out.

Quckly add the zucchini/squash and carrots to the pan and try to almost sear or caramelize the zucchini. You have to let them sit longer before you stir them than you do with onions, which need to keep moving the whole time. When the veggies are about 2/3 done and bwoned a bit and are staring to soften, add the spice mixture and the tomato paste. Mizx this in with the veggies in the pan and almost let the paste brown a bit and get everything coated with a spicy rusty flavor base. Add the chicken and onions back to the pan and get them coated with the spice mix and veggies in the pan. Just before the spice mix starts to brown, add the chicken stock, and de glaze the pan with a straight edge wooden spatula, scraping all the rest of the brown bits in the pan. Add the little bit of tomatoes or tomato sauce (just a little bit!) and some more of the spice blend and the chopped cilantro and parsley.

Cover and let it simmer for about 5 minutes if you want the dish to be more “fajita” style, or let it really stew for 60-90 minutes if you want if to stew and become what we call “en stracci” or “like rags”.

Picadillo Cubano

Caramelize the onions in lipid of choice (I really like a mix of coconut oil and lard or bacon grease)

Add the garlic and let it get lightly golden or toasted then and ground beef and cooked until the beef is about 50% cooked through

Add the peppers, mushrooms, tomato paste and spice mixture

Stir the paste and spice mixture into the meat and veggies

When the paste starts to brown and rust,

Then add the tomatoes, olives, capers and stock, stirring and scraping to deglaze the pan.

Add the cilantro, parsely, basil, and or oregano and another good shot of the spice blen

large onion diced

1 yellow or red pepper

1 small or ½ large carrot

6 large white mushrooms

½ cup green olive pitted

¼ cup capers

Several table spoons tomato paste

¼ cup tomato , jarred, canned, or fresh

3 cloves garlic minced

Black pepper

Garlic powder



Chile powder



“Poultry Seasoning” and or :Italian Seasoning” and or dried or fresh: Thyme, Rosemary, Sage, Oregano, Basil, Marjoram

Fresh Cilantro

Fresh parsley

Fresh basil

Pico de Gallo

3 or 4 large tomatoes, diced

1 medium yellow pepper

¼ of a small onion, or one or two small shallots

A pinch of fresh garlic

A good helping of coconut or olive oil

Approx 1 Tbsp red wine vinegar or comparable amount fo lemon or lime juice

½ tsp Lemon or Lime zest

½ tsp honey

Small amount of sea salt to taste, or Bragg Liquid Amino

Poultry seasoning or fresh or dried thyme, oregano, basil, sage, marjoram

Fresh cilantro and parsley

Add everything into a bowl and mix thoroughly. Adjust sweet, sour, salt balance. Let sit for about 30 minutes.

Saturday, February 27, 2010

Winter Wonderland

Route 116 southbound
0730 02/27/2010

This was the view on rthe way to the gym this morning.

Saturday a Go Despite the Snow, Sunday is a No

So I braved the snowstorm last night and drove from LI to Amherst through the driving wind and snow.

Saturday morning classes are a go, but will be starting 30 minutes late at 7:30 because of the snow.

Sunday class is not on this week as I am headed to NYC for a CF Mobility and Recovery seminar, but folks are encouraged to come in and train together during the scheduled class time if you can.

Sunday, February 21, 2010

By The Grace of God

Today's workout consisted of practicing the Oly lifes: snatch and clean jerk, followed by Grace (135 lb Clean and jerk, 30 reps for time).

Jesse did a great job on Grace and hit 3:57 at 75lbs. I then teed up and hit a new PR by 1:14, for a grand finish of 3:53! That's 3:53 as rx'd. I couldn't believe it, I have been struggling to try to go sub 5, and today i just crushed it and skipped sub-5 and went straight to sub-4! Man that felt good...

Saturday, February 20, 2010

The Gym

It's starting to look like a real Crossfit gym.
Back squat 3x5

Friday, February 19, 2010

Jesse press

I think Jesse is starting to look like a real Crossfitter . Go jesse!

The Crossfit Canon

Here is a list of books, websites, and other media relevant to Crossfit, starting with the classic Crossfit must reads.

The Crossfit Journal. $25 year. Buy it now. Read every article and watch every video. Seriously. Do it.

Starting Strength by Mark Rippetoe and Lon Kilgore - The seminal general strength training text from the former powerlifting coach for Crossfit HQ that has informed and guided countless crossfitters. This book is a great way to really explore the power lift. It includes an incredible amount of detailed information about the deadlift, squat, press, bench press , and some accessory lifts like power cleans.

Olympic Weightlifting by Greg Everett - Though there has been some beef between Everett and CF HQ, his oly lifting text is a must-read for anyone who wants to learn these cool but challenging lifts.

Enter The Zone - Barry Sears - The Zone can be a practical and effective nutritional planning tool, and it is very much in line with the Crossfit approach of meat veggies nuts seeds some fruit little starch and no sugar.

The Paleo Diet -  Loren Cordain - The book is already ten years old, and some of the paleo approach has changed slightly on some issues, but this book remains a must read for anyone who  is seroius about trying to understand the human body and our evolutionary-genetic-biochemistry.

Good Calories, Bad Calories by Gary Taubes

The Primal Blueprint - Mark Sisson - Another great source by the Mark of "Marks Daily Apple". Similar to Paleo, but more on the higher fat, pro saturated fat, low carb, and slightly different stance on things like dairy, eggs and supplements. I describe what I do  as paleo-primal-gourmet, but if I had to choose one adjective it would probably be "primal."

Primal Body Primal Mind By Nora Teresa Gedgaudas. Another well researched and well written primer on primal nutirition and liefstyle, following on the work of Cordain, Sisson, etc.

Lights Out: Sleep, Sugar, and Survival T.S. Wiley with Bent Formby

The Vegetarian Myth: Food, Justice, and Sustainability by Lierre Keith

Building the Gymnastics Body by Coach Christopher Sommers

Protein Power

Stretching Scientiically

Super Joints

More list to follow....

Row row row your boat

Team CFA trains for the 2011 Crash B.

This was actually recorded over at PVCF in Florence a few weeks back.

Check the technique

Mary has great posture and form on the overhead squat, particularly
given the fact that she has been training for less than a year. Way to
go Mary!

$5 Primal Breakfast at WF

This was breakfast at Whole Foods, aka Whole Paycheck. But with some savvy decision making, I got a great breakfast that I would describe as natural-whole-food-paleo-primal-gourmet. Here's what ate:

Bacon and Eggs -Whole foods, in my opinion, makes sdome of the best bacon on earth in their breakfast bar. I'm not exactly sure how they cook it, I think they might bake it. Every once in a while you get a batch that is all over cooked, which I avoid. (When I cook bacon, I ask people: "How do you like your bacon? Delicious or overcooked?" ) But most of the time it is perfectly cooked, and it is about the most wholesome bacon you could get: no nitrates, very little salt, and a miniscule amount of maple syrup.  So I got 4 thick pieces of bacon, probably about 6 oz cooked.

Bacon is a could cost value. The bacon that they use sells for $6.99/lb raw, and it loses as much as 60% of the original weight from cooking, so it works out to over $10/lb, but the breakfast bar is $7.99, so I think its a good deal.

Eggs, while delicious and wholesome are cheap, and such the one the best deals when cooking at home, but probably cost less than $3/lb cooked. So I go for a high bacon-to-egg ratio when rockin it at Whole Paycheck for maximum cost effectiveness.

The bacon eggs take up about a 1/3 of the plate. The other 2/3 is comprised of a salad that is also imo a good value and of a particular blend of salad than i would usually not take the time to make at home.

The salad started with a handful of mixed greens (i used the tongs, not my hands), and handful of baby spinach as a base, and then topped it grated carrots, thin sliced red cabbage, cranberries, walnuts, pecans, sunflower seeds, and few small pieces of beet and sweet potato.

I like this kind of salad for breakfast, and I don't dress it. Instead I use the blend of crunchy, sweet, nutty veggies and nuts which essentially act as dryer, more savory breakfast dish. Some food cutlture, suich as the japanese, like to eat sour and or bitter for breakfast. But i don't kick it like that. The salad really balances the bacon and eggs. Warm, savory, dense, with lite, crunchy, sweet. The little bit of sweet potatoes really tie the whole thing together.

So this bacon egg and crunchy breakfast salad hits the spot and is imo great fuel for my mind and body.

Yum. $4.94. Thats the stuff.

Coming attractions

Some upcoming stuff:

Paleo dinner recipes will be posted later this weekend.

We should also be up and running on Mind Body Online, which will allow you to book training times online.

So far only one person has chosen Option C, everyone else has continued under A+B or A, and I we have received more responses from new people that are interested, so I am now optimistic that things will continue to operate and grow. Please stay tuned for more details and events.

Email  or call if you have any questions.

The Boys Are Back in Town

I'm back in Amherst, Saturday classes are a go. We will be in effect from 7 to 9, please email to let me know when you will be in. Come for two hours if you are able. If some folks can only do one houe, thats fine. Just let me know when to expect you.
Testing mobile blog post

Tuesday, February 16, 2010

Weds 3pm is a go!

Sunday, February 14, 2010

No Class on Monday

So there will be no classes on Monday.

However, for those of you who have already elected for Option A or A+B, there will be open gym hours from 6 am to 5pm. try a workout on your own, or as a group. See how it goes, and how it feels, and let me know what you think.

Before you workout during the open gym you must first have my permission, then second, send me an email stating that you understand the the waiver of liability and informed consent that you signed when you started is still ineffect and applies to working out your own or in a group without an instructor. By participating in any or all of the activities, you assume all risk and liability for injurt or accident.

If you have not signed a waiver of liability and informed consent form, you are NOT authorized to work out in the gym or participate in our training. I can email or fax you a form if you need one, and you can send it back to me.

Above all else, train safely and effectively. Only do what you know how to do and can do with good form. Build capacity over time and don't bite off more than you can chew. When in doubt, always play it safe.

I am working on lining up the instructor for Tuesday morning 6 am and 9 am. Iwill post more details as they are finalized.

your brother-in-arms

A Now, We Interrupt our Current Program...

to bring you a moment to just chill and admire some skills.

This is a sampler of Mindy Kelly, one of the coolest, baddest EMA tricksters I have seen. She has got the goods. It looks like karate, wushu, capoeira, parkour, gymnastics, contortion, its crrrrrrazzzzzyyyy Check it.

Proposed Schedule

We will probably be doing something like this:

Class times:
Tuesday 6am, 9am
Wednesday 3pm

Saturday 7-9
Sunday 10-12 am

Open Gym Hours: all hours that the AAC is open and there is neither an AAC class of CFA class in the room. I will post the actual time slots soon, but it will be something like 8 hours available each day. It is a lot of Open Gym time.

Option A+B will include a guaranteed spot at one weekday and one weekend class. People can attend additional classes if, and only if, there is room. The classes will be capped at 10 people per class.

We will be using Mind Body Online to schedule our classes and training sessions. Advance scheduling through MBO will be required to guarantee your spot for all classes .

For every five new members that we get, we can add another class session per week in the schedule, filling in the schedule according to people's stated preferred times.

Please email a list of your preferred time slots for both classes and open gym hours, and I will try to factor in everyone's needs as we refine the schedule. Or better yet, send me an email AND post the same info to the comments section of this blog post so that everyone else can see, thus facilitating a group discussion.

A Change is Gonna' Come, or, Metamorphosis

An Open Letter to the Members of Crossfit Amherst

So Folks, there is good news and there’s bad news.

The Bad News first: To be able to bring home the bacon, my architecture and construction will soon be taking me to Long Island on a full-time basis. This means I will not be able to teach classes and personal training sessions on a daily basis as I have been for the past few months.

The Good News: The good news is that there could be a silver lining to this for all of us, and provide many opportunities to increase everyone’s quality and value of their training at Crossfit Amherst.

I have been working hard to lay the ground work to bring in more Crossfit Trainers to do some of the training and instruction.

Many of you responded strongly that you really want to train with me, and viewed the prospect of training with someone else with some apprehension. I am happy that I have done a good enough job that you feel this way. But the trainers we have coming on are people that I know and respect. I will be working with them to continue to provide you with the best possible service and value,  and I want to make sure that it is up to my standards in terms of safe effective training. But I also want to give our trainers wide berth to express their views and have their own particular focus and specialties.

I very much want our new Crossfit Amherst community to continue to grow, and for everyone who is willing and able to be able to train.

So here is what I am offering:

Effective February 15, 2010, the membership and training fee structure will change somewhat. Monthly CFA membership dues will remain $125, but now that will include the following services:

Option A: $75 per month Open Gym Access & Equipment Fee: includes full access to our equipment during open gym hours. There is no trainer on the floor, so you have to know what you are doing and know how to train safely. But many of the best athletes don’t really need me in their face harping on their form. What they need is a space to train in, and the equipment to train with, and the time to do it. This arrangement will make it much more flexible.

Option B: $75 per month Crossfit Instruction, includes:

1 to 2 Group Format class hours per week. The classes will be by appointment only, scheduled in advance. We will still have some morning and afternoon classes, and weekends as well.

1 monthly 3-hour seminar. The seminars will focus in-depth on topics including pose running, gymnastics, olympic weightlifting, powerlifting,  nutrition/food/cooking, CrossPit, mobility and recovery, etc.

Option A+B will be $125, a $25 discount.

People who want to just train on their own can get the basic gym membership for $75. If you want to study with our instructors, and/or have private/small group personal training, you should sign up for the Crossfit Instruction which will total $125.

For people who need or want more time with an instructor or trainer, additional group format and private small group training time can be purchased at the following rates:

$12.50/hr group format (4-6 people per instructor)
$25/hr small group (2 athletes, one trainer)
$50/hr private training (one-on-one)

This change in fee structure achieves several goals:

The open gym feature allows people more flexibility in training times, and the ability to customize their workouts according to their training needs and schedule.

The new class format places an important value on the professional training and instruction, and the real service that we provide. I have been doing this primarily not for the money, but because I love teaching and training people, and have a passion for it. But given my current economic situation, I can no longer afford the time to continue doing that.

This new arrangement makes it possible to keep our monthly membership fees the same and actually be able to afford the trainers to teach the classes.

We will continue to add more class hours during the week as our membership grows.

For the next few months I will be in Amherst on the weekends, and will continue to teach and train people when I am here. I will also be running our monthly seminars, and will continue to be involved in the development and management of our program.

Please know that I am doing all this because I care very deeply about  our community; it is just a little seedling right now, but it has great potential to grow and flourish. And it needs your help.

The success of our affiliate and community depends on your support and dedication.; dedication to yourself, your health, and to each other. I urge each and everyone of you to empower yourself in your Crossfit training and continue to study, learn, and train with me, with our trainers, and also on your own. We only have you in the gym for so many hours per week. If you are serious about being healthy and fit, you need to spend the time and energy outside of class.

This new arrangement maximizes the potential value of both the training with the instructor and training on your own.

And people are welcome to organize their own WODs with their friends and work-out buddies. Just because I’m not there, or another instructor, doesn’t mean that 2 or 3 or 4 of you can’t get together on you own and crank the tunes and get a 3-2-1 GO!

But you must absolutely train safely and effectively at all times! We will teach you how to do this, that’s what the classes and private/small group work is for…

Part of what has made Crossfit so wildly successful is the Open Source approach. I want our gym to more Open Source. Open source means that the organization and practice is dynamically influenced by all of the users, it is constantly being tweaked and revised and made consistently better all the time. It is an inclusive cooperative effort.

So I need everyone to please respond as soon as possible and choose one of the following options:

Option A  $75 Gym and Equipment Access only

Option B  - $75 Crossfit Training (includes 2 classes per week and 1
monthly seminar)

Option A+B - $125 Open Gym Access and Crossfit Training

Option C – This arrangement does not work for me, I will make arrangements to train somewhere else or with someone other than Crossfit Amherst. Please send me a refund for the remainder of this month’s fee.

This arrangement will only work if we have enough people willing to continue training in this manner.

The easiest and safest move for me, purely in terms of a business decision, is to pack it all up and close the door. I don’t want to do that because I care about each and every one of you and want the seed that we have planted to flourish and grow.

I will be following up with everyone individually over the next few days.

I  really, really hope that everyone will pull together on this and make it happen. No matter what happens, Crossfit Amherst will always continue to exist because, as this whole saga has shown me, CFA is really more about the program and instruction, and how we run things. It is a mobile school. It is everywhere I go, and it is everywhere that everyone in our school’s community goes. I will always be doing Crossfit because the essence of the Crossfit philosophy and approach is very much inline with my own personal philosophy and lifestyle.

I am Crossfit. Are you? I went from overweight and out of shape with maybe 2 or 3 deadhang pull-ups and 9:30 mile, to lean, mean and 40 pull-ups,  6:15 mile, sub 4 min Fran time, and 400 lb deadlift. I offer my stats not to brag (it is certainly not elite performance by any means), but as proof of the efficacy of what we do.

Do you want to get a pull-up? A Push-Up? A 100 Pull-ups? Do you want to be as physically and mentally prepared for life’s challenges as you could be? Do you want to train to stay alive? To stay out of a  retirement home? Are you training for a triathlon? Do you want to be able to do a back-flip? A kip-up? An aerial? Do you want to run, jump, lift, throw, roll, sprint, vault, pull, push, kick, punch, slam, flip, spin, twist and MOVE?

IF YOU want to do ANY of the above things, then you should train with Crossfit Amherst. Together, We will build a build a better You.

Crossfit Amherst is Community Based Training for the Mind and Body.

I hope that you will be part of our community.


CEO - Crossfit Amherst
Crossfit Level 1 Certified Trainer
Crossfit Gymnastics
Crossfit Endurance


Thursday, February 11, 2010

Thursday 6am class cancelled

I just went outside and wiped out on the ice. I'm ok but it is really slick, so I am cancelleing the 6am class. The 9am class will be on schedule.

Wednesday, February 10, 2010

3pm cancelled due to snow/school closings

Sorry, folks, gotta play it safe. No class this afternoon. Enjoy the snow.

Simple Yet Complex

20 Min AMRAP:

02 Power Cleans
10 Front Squat
20 Push Press
10 Thrusters

Do each round as a barbell complex; that is, don't put the barbell down until the entire of the entire round.

Oh, yeahhhhhh....

Tuesday, February 9, 2010

Dead as a Doornail

Deadlift 1-1-1-1-1 max effort singles

Learn the technique, practice, know the many fine points and details of the lift and its proper form and mechanics. But at a point, you must overcome the "paralysis by analysis" and "Just pick the f***in' thing up!

10 Min AMRAP of:
2 laps bear crawl
9 Burpees
20 Sit-ups
10 Kettlebell Swings

Paleo in a Nutshell Volumes 1 & 2

Hey Folks

Here are two youtube videos about Paleo/Primal Eating and Exercise. I was first saw these last year when Sean featured them on the PVCF blog.

I think they do a great job of explaining the paleo concept, and make it easy to understand.


Monday, February 8, 2010

Thursday Night Crossfit Nutrition and Cooking Class

Hey Folks,

So we are finally hosting our first Crossfit nutrition and cooking class this Thursday from 6to 9 pm at the common house at the Pioneer Valley Cohousing. The address is 120 Pulpit Hill Road, Amherst.

The class will involve explanation and discussion of the various food and nutritional approaches utilized by Crossfitters, including The Zone Diet, Paleo/Primal eating, and yes, even something for those silly vegetarians (hmmm...vegetarians taste like meat!). We will then look at some basic cooking skills including knife work, kitchen prep, and cooking methods.  We will also talk about meal planning and how to deal with everyday challenges to eating well.

The cost of the event is $10 for CFA member and PVCF members, $20 non-members.

Please RSVP by email by the end of the day Wednesday, and be sure to let me know if you plan on eating, and if so, if you have any food restrictions or allergies that we should know about.

Let's get our eats on!

Girls just wanna have fun


20 min AMRAP
5 pull-ups
10 push-ups
15 squats

Sunday, February 7, 2010

Lazy Sunday

Snatch Practice
Death by Pull-ups

Saturday, February 6, 2010

Try Harder

Front Squat 5-5-5-3-3-3-1-1-1

Friday, February 5, 2010

Just Do It

20 min AMRAP of:
10 Push-ups
10 Box Jumps
10 Sit-ups

Thursday, February 4, 2010

From Russia With Love

Sean Manseau of PVCF cooked up this brutal blend of Karen and Annie:

Anni Karenina:
50-40-30-20-10 reps for time of

Wall balls

Wednesday, February 3, 2010

3pm class cancelled today

this afternoon's class is cancelled. i don't believe anyone emailed me to sign up, but if you were planning on coming, sorry, we will not be there at 3.

Tuesday, February 2, 2010

Don't be a Dumba** Like Me

So this morning at he end of the 6 am class, i set up to do the WOD myself.

iIwas kickin' a** and taking names until on the round of 9 I tweaked something in my back bad enough to make me stop the workout.

In retrospect, here is what I did wrong, and you should be sure to avoid these mistakes:

-Insufficient warmup. Given the fact that  my back was tight from doing Grace and then moving a bunch of furniture yesterday, I should have spent way more time warming up.
-Improper form. I didn't have my back sufficiently tight and straight. I was propbably even bouncing the reps on the deadlift, rather than letting the bar come to a full stop and full resetting on each lift. muy muy importante.

So don't be a dumba** like me! warm-up! Use proper form!

What Would Puxatawny Phil Do?

The Groundhog:

1,2,3,4,5,6,7,8,9,10 reps for time of:


Let the Good Times Roll

15 min AMRAP of:

15 front squats
15 sit-ups
15 kbs

Go heavy on this one.

Saturday, January 30, 2010

Angie, oh Aaaangie...

whe will you lead us from here?

100 pull-ups
100 push-ups
100 sit-ups
100 squats for time

post time to comments

Thursday, January 28, 2010

Feed the Beast

Hey Folks,

Lots of you have been asking about nutrition, and you have probably heard me talking about paleo, PaNu, The Zone, and the like.

You may have heard me say, and will  continue to hear me say, that if you want real results, you must eat for success!

So here are some of the top sources for Crossfit related approaches to food and nutrition.

Crossfit has for a long time recommended that you "Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar." If you live by this maxim, you will being doing alright.

Crossfit Inc., as an organization has also promoted the Zone diet. Being that the Zone diet essentially adheres to the parameters of the maxim, it makes sense.  And Dr. Barry Sears, creator of the Zone Diet approach,  now lectures for Crossfit nutrition seminars.

The Crossfit Journal article #21 is the classic reference for the Zone for thousands of Crossfitters, as well as "42 to Skin the Zone" by Robb Wolf in the Performance Menu. (google it)

I personally started seeing the most improvement in performance and  body compwhen, after Crossfitting for a few months, buckled down and did a weighed-and-measured Zone meal plan . I got really great results from the zone, though I did a mostly RobbWolf-42 ways-to-skin-the-zone approach by delting carb blocks and upping the fat, and using primarily paleo foods.

Many Crossfitters are also proponents of the Paleo diet. There several approaches to Paleo eating,  including:

Loren Cordain, author of The Paleo Diet

 Robb Wolf, who was the Crossfit nutrition subject-matter-expert (SME) for a numer of years

PaNu, short for Paleo Nutrition, the particular paleo approach espoused by Dr. Kurt Harris

The Whole 30, which is a 30 day paleo challenge program by Melissa Byers, a Crossfit affiliate in NH and  a rising star in the Crossfit world. I am actually planning on doing this myself again February, and want to get as many other people doing it too.

Another favorite source is Eat Move Improve.

A good local resource is Liz Greene, who trains at PVCF, and offers nutrition and food consulting services.

Proper nutrition is absolutely crucial to your health, fitness, well being, and progress.

Holly Leonard from BeFit had a a great saying that "Nothing tastes as good as fitness feels." This, to me, is absolutley true.

But that doesn't mean that eating properly has to not be delicious. In fact, it should taste great. But you might need to retrain your brain and body. Many people, when they here about Paleo, think that it seem s extreme or ascetic. "You can't eat bread? You can't eat pasta, you can't eat rice? I couldn't survive..." But with just a little bit of effort and a few adjustments to your meal planning, Paleo can be easy and delicious, and in my mind is the very best fuel for the human body, it is our evolutionary metabolic milieu, to borrow a phrase from PaNu.

And its not that you"can't" eat those things, but rather you make the choice not to.

I'm not perfect and I don't always live up to my own idealized plan. In fact, i really need to re-commit, hence the Whole 30 challenge. But whether or not you are 100% adherent to your ideals, the more you trend in the direction, the better off you are.

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