What are the opening hours?

Monday 6am - 8pm Tuesday 6am - 8pm Wednesday 6am - 8pm Thursday 6am - 8pm Friday 6am - 8pm Saturday 6am - 8pm Sunday 6am - 8pm

Co-Movement Gym

A facility that connects and educates those who are passionate about health, movement and life.

Over the last 11 years Co-Movement Gym has coached hundreds of clients to achieve their fitness goals, and enjoy a happy, healthier life.

04/17/2025

“You make your own luck if you stay at it long enough.” Naval Ravikant

04/02/2025

What’s the hack? What’s the short cut? Where is the fancy stuff?

There is no short cut and no easy path to success.

The path to success is 99% boring, redundant, not exciting.

I assume that is why it’s so hard to win, because winning by default is not entertainment
ido reminded me awhile back “it doesn’t have to be fun to be fun”. It’s a constant reminder for me that your job is to put the work in, day in and day out regardless of the fun factor.

If you’re looking for excitement, hire a cheerleader, if you’re looking for results hire a professional coach.

pic:

03/17/2025

Mobility

There is a right way and a wrong way train it. Like strength training and endurance training, specifics matter when it comes to making long term mobility progress.

Bodies gravitate towards being tight and weak without movement. Our job is to fight atrophy each day.

pic: coach Jake

03/12/2025

September of 2017 we broke ground with our brand new facility. We had outgrown our old space and knew that in order for the company to continue to grow we needed to move locations.

After searching for 2 months our search for land came up empty. Meanwhile I had sold our other property and was “renting” from the new owners while our search continued.

There was a beautiful lot I had always liked as a kid, panoramic views, no neighbors, nice intersection, and 1/2 mile from our old facility. The only problem, the property was not for sale. My Dad taught me years ago two things, 1) never be shy when it comes to inquiring on a property and 2) everything’s for sale

I printed out the exact two acres I wanted to buy from the owner, knocked on their door and submitted an offer on the spot. Two weeks later the phone rang, they negotiated slightly and we did the deal.

The lesson I continually repeat to myself is that without a vision and pursuit, you will always stay in the same place.

Visualize, chase, solidify, repeat.

02/19/2025

This week we are talking with Mark Wilson on the podcast. Mark is a highly-accomplished triathlete and coach with more than 25 years of experience. As an athlete, Mark has achieved success as an Ironman 70.3 World Championship Finisher and an eight-time finisher in the Ironman USA Lake Placid with a P.R. of 10:59:40. Other career highlights include: nine-time finisher in the S.O.S Triathlon, Escape from Alcatraz Qualifier, Westchester Triathlon and he is a nine-time USAT All-American. Mark is the founder of Wilson Endurance sports, a nationally renowned coach and race director for the past 25 years, creating 20 different races throughout NY and CT.

Get the episode with on YouTube and everywhere podcasts are found. The Co-Movement Gym Podcast is supported by and . Use code COMO25 for 25% off at nativepath.com.

02/14/2025

Lactate Threshold: the energy system that defines how far you can run in approximately 75 minutes.

Lactic acid builds up in the body at different rates depending on your heart rate. Your lactate threshold is a heart rate that allows you to run for 75 minutes at the fastest pace possible. Ie: Run max distance in 75 minutes.

If you start off too fast, you crash, if you run too slow, your time does not reflect your true LT.

One training protocol to improve your LT is the following:

Run 3 miles at LT
(walk for 6-8 minutes)
Run 3 miles at LT

The attached picture shows my warmup and both 3 mile intervals.

Dialing in your LT not only allows you to avoid bonking during your runs but also allows you to be specific when completing an LT training session therefore optimizing your training session.

02/08/2025

Chasing the sun.

190 miles with and Jeff P in the

01/24/2025

Lactate threshold can be defined as the fastest your heart can beat without lactate building up to an unsustainable level. In other words a heart rate that allows your body to flush lactate at the rate that allows you to run approx 75 minutes.

Why is knowing this number so critical?

Staying under your lactate threshold allows you to maintain a pace between 20-75 minutes. This is critical as you run (row, swim or bike) various distances. Have you ever gone out for a run and bonked well before you finished? Most likely you were training above your lactate threshold, resulting in lactate build up and you crashed. Distances under 20 or so minutes of running you can get away with a HR above LT, as there isn’t enough time (in most cases) for lactate to build high enough.

How do you improve your lactate threshold? Ie: running faster at your LT HR?

Enter tempo runs. helped me understand this kind of run much better a few days back.

A tempo run is a run at which you run 10 or so beats slower than your LT but over the course of the run you slightly increase the pace and eventually end at your LT pace. This allows you to cover more mileage than you normally would at LT, creates massive improvement for LT runs and is generally more comfortable, meaning you aren’t in a heaping pile of pain afterwards.

In the attached pic I walked/ran for a warmup to start (part 1) then jumped to zone 2 (part 2) and then started the actual workout (part 3), running 6 miles at sub LT increasing pace 6 sec per mile each mile till the end. HR started at 153 and ended at 170. My LT is 170. Part 4 of the workout was the cooldown walk, which I recommend everyone watch and track how quickly their HR returns to the 100-110 mark. In highly conditioned individuals this will be within 2-4 minutes.

The next time you go for a run, row, bike or swim, ask yourself, what distance am I completing? What is the kind of session Im looking for? (testing, zone 2, lactate threshold, tempo, vo2 etc) Exactly where should my heart rate be? Overtime you will find a consistency that correlates to a certain heart rate and a run pace. IE , my LT mile pace is 7:45, zone 2 is 10:10 etc.

Good luck!

01/14/2025

Often times we hear people say they gained weight or have had a difficult time losing weight even though they are running and doing “cardio”.

Enter Zone 2 training.

Zone 2 training is approximately 70-75% of your max heart rate. This is the zone at which fat is being burned for energy, not carbohydrates. It also keeps cortisol levels low which allows the body to burn fat more efficiently. Training frequently above zone 2 can inhibit fat loss, and that is exactly what the majority of people do. Zone 2 pace is slow, easy, sustainable but has tremendous benefits. How slow? I run a 13:50 2 mile at 100% effort. My zone 2 pace on flat ground is 10:00-10:15.

I recommend buying a Polar H10 HR monitor, and calculating what your proper zone 2 pace should be (getting a VO2 max test done is most accurate way of determining this) and make zone 2 training 80% of your weekly running. The fat will melt, your joints will feel better, you will recover quicker and… drumroll…. you will run faster, at all distances.

01/09/2025

All bodies eventually break down. Whether from an accident, over training, under training, or just plain age. Unfortunately having the ability to “fix yourself” is quite difficult.

Two weeks ago I tweaked my back, nothing major but annoying. I diagnosed it and worked to rehab it… with no results. Enter . After assessing my issue I came to realize my “rehab” protocols were making it worse, not better. One exercise, one stretch and an adjustment, improved my symptoms 90% in 1 hour. I repeated the exercise and stretch for 2 days straight and now…. no pain or discomfort.

Moral of the story, no one knows it all. Seek experts like and nail down the root cause and an actionable plan to move forward to improved levels of health.

12/24/2024

Have you heard of reverse dieting? With the New Year approaching, you might be considering a new diet. While maintaining a calorie deficit can help you shed pounds in the short term, it’s not a sustainable long-term strategy. Prolonged calorie restriction causes your body to adapt by lowering its metabolic rate, turning what was once a deficit into your new baseline. Then, when you go back to your previous “normal” caloric intake, it effectively becomes a surplus—leading to weight regain.

Some people try to counter this by cutting calories even further, resulting in a downward spiral of extremely low caloric intake (sometimes as low as 600 or 800 calories a day), minimal weight loss, and disrupted hormones. Reverse dieting is the missing step. It involves gradually increasing your calories after a diet, helping you smoothly transition to a sustainable intake while also focusing on building muscle—tissue which naturally burns more calories at rest. This controlled progression helps restore metabolic balance so you can maintain your weight loss, meet nutritional needs, and support your overall health.

Get the latest episode of the Co-Movement Gym Podcast with and on YouTube and everywhere podcasts are found. The Co-Movement Gym Podcast is supported by , , and .315. See the show notes for a nice discount on us!

11/29/2024

Save 25% on all orders using code CoMo25. Stock up and take advantage of this great discount 💪💪💪

Address

2554 Skyline Drive
Oriskany Falls, NY
13425

Opening Hours

Monday	6am - 8pm
Tuesday	6am - 8pm
Wednesday	6am - 8pm
Thursday	6am - 8pm
Friday	6am - 8pm
Saturday	6am - 8pm
Sunday	6am - 8pm

Telephone

+13154041128

Website

https://www.co-movement.com/

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