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!

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