Gymnastics Phase 5: Pike Mobility, Shoulder Stands & Levers

Progress is not made in giant leaps when it comes to mastering you body weights. If you’ve not had a chance to listen to coach Sommers (US Gymnastic coach and founder of GymnasticsBodies ) talk to Tim Ferris I highly recommend it (Part 1 The Secret of Gymnastic Strength, Part 2 The Secrets of Gymnastic Strength Training, Part Two — Home Equipment, Weighted Stretches, and Muscle-Ups).

Gymnastics is not about skill, its about pure strength. You might think you’re strong when you lifting an external weights, but the truth is quickly displayed when it comes to mastering your bodyweight. Gymnastics strength takes time and it simply can not be rushed. Physiologically, a number of specific changes to the muscle and the connective tissue need to take place to support the demands of bodyweight training. Connective tissue adapts at a drastically slower rate than muscle tissue. While some of you are strong enough to perform strict pull-ups, that doesn’t mean that your body is physically ready to perform rope climbing.

(more…)

Thursday Night Rowing Class

FullSizeRender Due to popular demand Momentum Training will be adding a specific rowing class to the weekly schedule in September. On Thursday 8th, 15th, 22nd, and 29th the 7:30pm the CrossFit class will become a rowing class.

(more…)

Heavy Metcon 31/8/16

Warm up

Goblet squats 10

Ring rows 5

KB swings 10

Press ups 5

5x rounds

(more…)

Small Group Body Composition P.T Phase (PM Sessions)

DSCF1551 A new phase of the PM Body Composition P.T session with StreTch is about to start. This phase will focus on Escalating Velocity Body Composition Training and the joys of lactic acid production <insert evil laughter>…

Research conducted by Romanian exercise scientist Hala Rambie found that the lactic acid training was far superior for fat loss than aerobic training. Yes, you read it correctly! Rambie discovered that high blood lactic levels decreased blood pH levels, which in turn increase the production of growth hormone (GH). Higher GH levels accelerate fat loss an increase lean muscle mass. (more…)

CFH TRAINING PLAN 29/08/16 – 4/09/16 WEEK 2

little_kid_squatting

So how did you find the first week of our Adaptation phase, can you feel those foundations being reinforced? This week we are going to continue the theme with our basic lifts up first followed by some more gassy items. In our world there are always squats and then more squats, there are more squat variations than there are days in the week but we do all squat slightly differently and most people’s squats look a little different. This isn’t a bad thing, we are all put together in different ways and will move differently. Most of us however could do with some more mobility. One of the best ways to do this is spend time in that squat position and this week we are asking you guys to spend time down there. Check out Coach Stretch’s main man Idol Portal for tips and a squat challenge.

(more…)

Heavy Metcon 24/8/16

Warm up –like you mean it.

Working in a YGIG format with a partner

Bear Complex:

Power clean

Front squat

Push jerk

Back squat

Rack jerk

Round 1 – 6mins

3reps each movement with a lightish weight

Rounds 2 – 6mins

2 reps each movement with a mediumish weight

Round 3 – 6mins

1rep each movement with a heavy weight (racks if needed)

2min to reset between rounds

Working in teams of …….

10 double KB thrusters

Shuttle run

20 Kcals bike

Shuttle run

CFH TRAINING PLAN 22/08/16 – 28/08/16 WEEK 1

Welcome to a new program at Momentum Training. Over the years we have presented many different styles of training and we are super proud of the work you have put in and goals you have achieved over the years. These cannot just be measured in terms of amount of weight lifted, your 1rm, how many pull ups you can do, how fast you can run 400mtrs or what your FRAN time is but a much broader idea of fitness. The programing we design and you guys put in to practice is based on an idea of GPP (general physical preparedness) or, as it’s now generally know, CrossFit. In short, we aim to give you a rounded and ever growing level of fitness.

The next phases of training are based on a very simple but effective periodization method. Our starting phase (Phase 1) is an adaption phase where we are looking to work on your overall capacity in as many areas as possible (foundations, we always return and reinforce our foundations- the bigger the foundation the higher and stronger the building). The reps will be high we are looking to get some hyperthrophy / tone, improve tendon and ligament strength and reinforce those good positions. You guys with more experienced and who track your numbers need to be up in the 70-80% 1rm. You shouldn’t be failing reps but you should be close. As this volume and intensity increase please be mindful of injury factors that might come from over training or poor movement patterns work your mobility early and work your way though the warm ups

(more…)

Heavy Metcon 17/8/16

Warm up for main workout

With a BB and a partner 8 mins YGIG

Muscle cleans x5

Clean high pull x5

Power clean x5

Front squats x5

Back squat x5

Simple and steady

50 Power cleans

40 Back squats

30 Power cleans

20 Front squats

10 Power cleans

The RX for this workout is BODY WEIGHT (but scale as needed but not less than 70% BW)

Fast and Gassy

Working in waves of 4 with a running clock.

Bike 2 min for max distance

Rowing 2min for max distance

Air squats 2min max reps

CFH TRAINING PLAN 15/08/16 – 21/08/16 WEEK 16

Welcome to the final week of this training plan phase – we are looking for some big lifts this week. Hopefully you have all tracked your progress and are going to put up some big numbers and ring the bell with some new PB lifts. These numbers will give you a good idea of the sort of weights you should be lifting for all your lifts and will give you an idea of where your weaknesses might be. There’s a good selection a spicy WODs to keep those engines tuned. Good luck people and be brave.

CF_Hackney_Strength_Phase_2016

Lifting percentage graph:

Simple lifting percentage chart

Heavy Metcon 10/8/16

Massive shout out to our Jenna for rocking the fort over the last few weeks. Rumor on the streets is that she smashed you guys and the boys had to get comfortable with short shorts. Big thanks Jenna lots of shoes to fill. x

Warm up – 8 mins

KB squats 10

Press ups walk outs 5

KB swings 10

Ring rows 5

With a running clock E2MO2M

(8mins per station)

Back squats 5 BW+

Strict Pull ups 6

Deadlifts 5 1.5X BW

Strict Dips 6

EMOM 4mins per station

Heavy Goblet squats 10

Ring rows 10

Heavy KB swings 10

Press ups 10