#CrossFit #Hackney #WOD 31/07/2013 #withmomentum

Posted 31st July 2013 by Josh Schouten


Snatch technique of 10 x 3 reps

Capacity (set the clock to 12 minutes):

3 Snatches

rest :45sec

5 Laterl Jumps over high reebok step

*Over and and back is one rep





Ab-mat Sit-ups



CrossFit: How much weight should I lift? (Part 1)

Posted 30th July 2013 by Josh Schouten

I get asked all the time “how much weight should I lift?” “Should I be using the prescribed (Rx) weight for this WOD, or should I scale it?”  Ultimately it depends on your individual goals and the training phase.

Its worthwhile knowing that strength training imposes a physical stress on your body, and when managed correctly you will see positive adaptations.  Physical stress damages muscles tissue and our bodies need adequate rest and recovery to adapt. There are many variables that contribute to the amount of stress being applied. The number of sets, the number of repetitions, the tempo of the exercise, the rest between sets, the weights lifted, and the rest between training session are some key factors. Learning to manage the training stimuli is critical to your success in the box.


#CrossFit #Hackney #WOD 30/07/2013 #withmomentum

Posted by Josh Schouten


A-1 KB Swings 3 x 15reps
A-2 KB Single Arm Swings 3 x 10ea arm


KB Turkish Get-Ups
KB Clean
KB Snatch


Capacity 1:

Set the clock to 15minutes (10rounds).  AMRAP :60sec and rest :30sec
– 2 R-Hand KB Snatches
– 2 R-Hand KB Cleans
– 2 R-Hand Front Rack Squats
– 2 L-Hand KB Snatches
– 2 L-Hand KB Cleans
– 2 L-Hand Front Rack Squats

* each consecutive round continues on from the previous round

Capacity 2:

In teams of 2 perform
6 x 100m shuttle each
*P1 runs while P2 rest

Paleo Post WOD Nutrition #withmomentum

Posted 29th July 2013 by Josh Schouten

You just gave your Workout Of the Day (W.O.D) everything you’ve got.  Shifting large loads through a full range of motion has left you lying on the floor in a puddle of your own sweat. Well we hope it’s your own!  You SMASHED IT, and now your body is ready for some quality post-W.O.D nutrition.  So what do you eat after your W.O.D?  Is a simple protein shake really enough?


#CrossFit #Hackney #WOD 29/07/2013 #withmomentum

Posted by Josh Schouten


Warm-up & Skill

A-1 Forward rolls rest :30

A-2 Superman rocks for :30sec :30



B-1 Clean Grip Deadlifts 5 x

  • CFA: 4-6 30×0 rst:60
  • BC: 6-8 30×0 rst:60

B-2 ME: TTB (skill practice) 5 x ME x0x0 rst:60



Every minute on the minute for 10 minutes

3x Deadlift @ 75%

10x Ball slams



100 Walking Lunges w/ hands behind head (Knee to floor)