Motion Provokes Emotion

We are always looking for motivation to do things that we don’t always enjoy doing, like working out! We may listen to podcasts, watch YouTube videos,  or read books to inspire us. We can get easily motivated by what we read or watch, but it just doesn’t seem to last long enough to keep us consistent. So how does one stay motivated? One thing that has worked well for me is reversing the order of motion (exercise) and emotion (motivation). I started moving to get motivated.

How does this translate to our classes at the box? Don’t wait to feel motivated. Take an active part in your own motivation. Get to class and use the movements in the warm-up to motivate you. The focus of our warm-ups is to bring your core temperature up and get your endorphins going. Moving your body alongside your team will motivate you to push through a class you may have dreaded. Visualize your goal. Ask the Coach for more guidance or scaling options if needed. But whatever you do, just MOVE. The motivation will follow.

Need help getting to class? Set up your support system. Ask another gym or family member to be your accountability buddy and keep each other accountable to your commitment.


Keep moving!

Coach Vaz



Can’t make it to the gym today?

When Weights Meet Gymnastic Movements

Can’t make it to the gym today? No problem! If you have a pair of dumbbells and a jump rope, you can do this workout at home. The workout is short and simple. The goal is to get as much work done in a short period of time. In this workout, the duration is 12 minutes. Here are a couple of suggestions to get the most out of this workout:


  • Take less and/or shorter periods of rest to increase the intensity

  • Practice proper technique to ensure work of the intended muscles and minimize injury. If proper technique is compromised with the prescribed weight, decrease weight to one in which the movement can be performed properly. Links to videos for each movement are provided below


This workout can also be performed while on  vacation at  the hotel gym. If you don’t  have access to a jump rope, replace the movement with Jumping Jacks.




For 12 minutes, complete As Many Rounds as Possible (AMRAP) of the following movements:


  • 18 Dumbbell Press (Prescribed Weight: 10 lbs. Females / 20 lbs. Males)

  • 16 Burpees

  • 50 Single Unders


Score: The total number of rounds + repetitions (of the last incomplete round) performed within 12 minutes.


* Remember to stretch and hydrate post workout *

Dumbbell Press

With a pair of dumbbells held at shoulder height, from a fully standing position, press the weight overhead using only the arms and shoulders. Hip or knee extension is not allowed. Safe/efficient technique require the elbows to start just in front of the barbell and a hollow body position throughout the press. Also known as the "military press" and the "press".


From a standing position, throw/lower yourself to the ground until a fully prone position is achieved, then return to a standing position. Complete the rep by jumping and clapping overhead. Both feet must leave the ground when jumping with the knees and hips fully extended. Ideally, the clap happens behind the head.

Single Unders

While jumping rope, swing it such that the rope passes around your body and under your feet once in a single jump. 

CrossFit At Home

Your First CrossFit Workout at Home

Have you been waiting for the right time to try a CrossFit workout? Here is a simple workout to do at home. Consider this your very first experience with CrossFit! The movements are simple, yet effective. CrossFit workouts utilize movements borrowed from different sports. Here is an example of a triplet gymnastics workout. All movements have been borrowed from gymnastics. 

Workout Of The Day (WOD)

Complete As many Rounds As Possible in 10 Minutes: 

5 Push-ups
10 Sit-ups
15 Air Squats

Score: The total number of rounds and repetitions completed in 10 minutes

Note: Minimize your rest in between sets and reps to elevate your heart rate and burn fat. Make sure to follow the movement standard demonstrated in the videos below. The recommended target for this workout is at least 6 rounds. Hydrate and stretch after your workout. 


From a rigid plank position, with hands on the ground, arms perpendicular to the floor and fully extended, lower yourself until your chest touches the ground. Return to the starting position by pressing into the floor. Keep yourself as rigid as possible throughout. Limit any change in body angle as much as possible. Common mistakes include pivoting at the hips while on the way down.

Abmat sit-ups

Sit on the ground with your knees bowed out and the bottoms of your feet touching. With an abmat placed directly behind you, lower your torso backwards, keeping your butt on the ground, until your back has molded around the abmat and your shoulder blades are resting against the floor. Using only your abdominal muscles, raise your torso back up until you are sitting upright again.

Air Squts

From a standing position, lower your body using knee and hip flexion until the crease in your hips rests lower than your knees. Return to the starting position by standing, extending the knee and hip joints. Safe/efficient technique requires the weight to stay in the heels, the knees out to a position equal to, or wider than, the toes, and the spine as neutral as possible.

Overcome Fear

Being upside down is not a comfortable position to be in. My first attempts at a handstand were less than graceful. I felt vulnerable, weak, and off balance. It probably took me longer than most just to push my body up against the wall, and even longer to push my head off the ground. I had the strength, but my mind was resistant to the action. The real story: I was afraid because I was uncomfortable with the uncertainty. I continued to practice, albeit at a slow and comfortable pace, and worked my way to this. It still needs lots of work but every step into the uncomfortable feels like a small win towards a greater victory. "Everything you want is on the other side of fear." - Jack Canfield


Chona Navarro

CrossFit's Fitness

For CrossFit the specter of championing a fitness program without clearly defining what it is that the program delivers combines elements of fraud and farce. The vacuum of guiding authority has therefore necessitated that CrossFit’s directors provide their own definition of fitness. That’s what this issue of CrossFit Journal is about, our “fitness.”

 Our pondering, studying, debating about, and finally defining fitness have played a formative role in CrossFit’s successes. The keys to understanding the methods and achievements of CrossFit are perfectly imbedded in our view of fitness and basic exercise science.

 It will come as no surprise to most of you that our view of fitness is a contrarian view. The general public both in opinion and in media holds endurance athletes as exemplars of fitness. We do not. Our incredulity on learning of Outside’s awarding a triathlete title of “fittest man on earth” becomes apparent in light of CrossFit’s standards for assessing and defining fitness.

 CrossFit makes use of three different standards or models for evaluating and guiding fitness. Collectively, these three standards define the CrossFit view of fitness. The first is based on the ten general physical skills widely recognized by exercise physiologists. The second standard, or model, is based on the performance of athletic tasks, while the third is based on the energy systems that drive all human action.

Each model is critical to the CrossFit concept and each has distinct utility in evaluating an athlete’s overall fitness or a strength and conditioning regimen’ sefficacy. Before explaining in detail how each of these three perspectives works, it warrants mention that we are not attempting to demonstrate our program’s legitimacy through scientific principles. We are but sharing the methods of a program whose legitimacy has been established through the testimony of athletes, soldiers, cops, and others whose lives or livelihoods depend on fitness.  

CrossFit Journal