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Earlier this month Coach Hanley, Coach Zack, Lisa DPT, and I spent 8 hours talking shoulder health at Eric Cressey’s Shoulder Assessment, Corrective Exercise and Programming Seminar and we are excited to bring what we learned to Motiv Athletics.

Working off of the idea that the scapula interacts with 17 muscle attachments we should take shoulder health into consideration especially with all of the overhead pressing, pushing, and pulling we do on a day to day bases. There is no one size fits all quick fix and the truth is that shoulders vary on individual bases. Some of the individual factors that come into play are joint laxity, reactive changes (bone spurs), injury history, training history, scapular size, and muscle bulk. Over the next few minutes, I’ll go over some reasons for movements and their variations in the programming, or correctives you may see in the future from our coaching staff.

If you are having nagging shoulder issues take The Law of Repetitive Motion into consideration.


I= Insult/Injury to the tissues
N=Number of Repetitions
F=Force or tension of each repetition as a percent of maximum muscle strength
A=Amplitude of each repetition
R= Relaxation time between repetitions (Lack of pressure or tension on the tissue)

Say you are working a desk job and find yourself sitting with poor posture every day while at your computer you are adding a high number of reps with low amplitude and lower relaxation time to your day. No need to worry though resistance training can be extremely effective in correcting problems quickly.

All of that is without taking into consideration overuse, poor range of motion, scapular stability, poor technique, restrictions etc.

More Free Scapula pressing can work in your favor when at the gym i.e push up variations, landmine presses, or possibly alternating dumbbell press. We want sufficient scapular upward rotation on overhead pressing for long-term shoulder health benefits. Key exercises for getting this movement pattern down are Wall Slides at 135 Degrees, Serratus Wall Slides, 1 arm bottoms up Kettlebell Waiters Walks, Bear Crawls, Inchworms, and Hand Switches.

Be on the lookout for a shoulder assessment day where we will assess, correct and educate on what to do moving forward to get the most out of your workout and get those shoulders healthy!

Coach Cory

When we began the CrossFit Hud journey in 2012, we were inspired by the high intensity, fast as possible, crush-yourself-workout approach that promised fast results and elite fitness.

What we found along the way is that being a CrossFit affiliate doesn’t tell our entire story anymore. Over a half-decade of experience and lots of education, we have evolved into more than just CrossFit.

We are heading in a new direction where CrossFit becomes a program – still affiliated – we offer and NOT who we are.

We decided to change the name to Motiv Athletics. And with this new name, we aim to make a real difference by giving people better options and better choices. We want to shift the paradigm, moving from the pure group model to a hybrid model (more on this later) where we can offer individualized and supplemental services to help people reach their goals.

Where’d the name come from? Motiv is from Motive, which by definition means – causing or being the reason for something. What’s your Motiv?

We are energized by this name change, and we will be focusing that energy on continuing to serve you the best we can: running a solid fitness program.

The horizontal pull is largely neglected in CrossFit-style training, and when neglected it creates a structural imbalance in the shoulder, which can lead to injuries. This is especially true when you consider the amount of overhead pulling found in CrossFit. Combine lots of overhead pulling with lots of sitting, which causes rhomboids and mid/low traps to not work properly, and you increase the likelihood of wrecking your shoulders. The single arm dumbbell row helps build upper back strength which helps stabilize the scapula.

You’re Still a Novice

hanley —  June 28, 2017 — Leave a comment

We hear this all the time in the gym. I’ve been here 6 months, why aren’t I improving at a faster rate? The truth is it could be a host of reasons to why you may or not be getting better. Some of these include but aren’t limited to your genetics, various outside stressors, nutrition, sleep, biological age, training age, and programming. Assuming we’re talking about someone new (less than 5 years) to strength training, it’s going to take lots and lots of reps for your nervous system to pattern the various new movements and start to adapt to them, i.e. improvement. How many reps are lots and lots? Thousands. If we use an in house example, look at some of the ladies who’ve been consistently coming to the gym for the last 2 years (400-600 workouts completed) with zero prior strength training experience. They are just now starting to accumulate thousands of repetitions within the various movement patterns. Some people will adapt faster than others – can you say genetics? Do you want to know a quick way to guarantee a short fitness journey within the realms of “CrossFit” style training? It’s actually very easy to do – fast track your nervous system with high intensity and high training volume, take little to no rest days, try and kill yourself/be at the top of the whiteboard everyday, have poor sleep and eating habits, use social media to dictate your training regime, half listen to your coach, and pile on advanced skills (insert kipping anything here) without a proper strength base.

Wanna get better and have a long fitness journey? Develop some patience, focus on good movement, prioritize getting STRONG over Instagram selfies, be coachable, work on good eating and sleeping habits, and work hard. Can’t commit to any of that and need to be good at something right away? Take up speed walking.

Put weight overhead often

hanley —  April 11, 2017 — Leave a comment