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Changes are coming…

Posted 29th July 2014 by Josh Schouten

In light of the recent survey Momentum are making some changes to classes. There will be more changes coming your way soon. But to start with there will be the addition of:

Monday 8:30pm Trails as of the 11th August

Saturday 12pm CrossFit as of the 9th August

Sunday 12:30pm CrossFit  as of the 10th August

To keep the quality and prestige of Heavy MetCon and Weapons, Momentum will be adding in minimum requirements to attend these classes. Heavy MetCon and Weapons are designed for the more advanced athletes. In terms of movements and weights shifted.

Please be aware that there are 50 alternative classes that ARE scaled for all abilities. From the 4th of August  Momentum will be implementing minimum requirements to attend these two classes. They will no longer be scaled versions within these classes as this is not the aim.

We respect that everyone would like to eventually make it into these classes although there is a time and a place.

We will release requirements during the coming weeks so everyone knows where they stand. These will be based on Body weight %. Not who shifts the most weight.

 

 

London Box Battles – Round 2 Individual Scores

Posted by Josh Schouten

Female

Box Team Athletes Max Weight Ranking Total Reps Ranking Total Reps Ranking Cumulative Rank OVERALL RANK
Group A CrossFit Hackney Alison Blease 72.5 1 206 3 137 4 8 1
CrossFit Hackney Jenna Fisher 72 3 213 2 137.00 4 9 2
CrossFit Vauxhall Jess Watling 70 4 256 1 121 10 15 3
CrossFit Central London Kim Klussman 70 4 171 11 140 1 16 4
CrossFit P360 Dianne 72.5 1 198 5 104 16 22 5
CrossFit Ivy Tracey Matthews 70 4 134 16 139 2 22 5
CrossFit Kilburn Suzi 67.5 7 177 10 136.00 6 23 7
CrossFit London Ivana Dzambo 65 9 180 8 125 8 25 8
CrossFit London Sally Bulliga 65 9 167 12 125 8 29 9
CrossFit Vauxhall Olivia 60 13 204 4 111 13 30 10
CrossFit Hackney Kim R 62.5 12 191 7 118 11 30 10
CrossFit London Carolyn Logan 67.5 7 196 6 103 17 30 10
CrossFit Evolving Monica 55 16 135 15 139 2 33 13
CrossFit P360 Adrianne 60 13 178 9 111 13 35 14
CrossFit Perpetua (South London) 1A – Eva Boursier 65 9 142 14 113 12 35 14
CrossFit Perpetua (South London) 2A – Becky Harland 60 13 95 18 126 7 38 16
CrossFit Vauxhall Brynn 55 16 125 17 106 15 48 17
CrossFit Blackfriars Laura Dalton 45 18 161 13 94 18 49 18
CrossFit North London NONE
Sunbury Performance CrossFit NONE

 

Box Team Athletes Max Weight Ranking Total Reps Ranking Total Reps Ranking Cumulative Rank OVERALL RANK
Group B CrossFit Hackney Sarah Baker 60 4 199 6 139 3 13 1
CrossFit Perpetua (South London) 1B – Siv Eide 60 4 208 3 131 8 15 2
CrossFit Hackney Gunilla Olofsson 58 11 205 4 139 3 18 3
CrossFit Evolving Nicky B 60 4 201 5 125 9 18 3
CrossFit Hackney Tara Hill 60 4 160 13 138 5 22 5
CrossFit London Adrienne Gin 65 2 211 2 114 19 23 6
CrossFit London Danielle Acquah 72.5 1 159 15 125 9 25 7
CrossFit London Rosie Higgins 65 2 170 12 124 12 26 8
CrossFit Central London Elizabth Dowd 52.5 16 185 10 145 1 27 9
CrossFit Perpetua (South London) 3B – Michelle Doyle 57.5 12 180 11 132 7 30 10
CrossFit London Mereana Toroa 57.5 12 160 13 134 6 31 11
CrossFit Ivy Mel Langley 52.5 16 190 9 125 9 34 12
CrossFit Perpetua (South London) 2B – Jo Robinson 52.5 16 128 22 140 2 40 13
CrossFit Hackney Gabriella Sweezey 57.5 12 213 1 97 28 41 14
CrossFit London Katrina Lincoln 60 4 151 18 105 21 43 15
CrossFit P360 Julia 60 4 151 18 98 27 49 16
CrossFit London Wendy Wong 60 4 155 16 94 29 49 16
CrossFit London Sun Ae Kim 52.5 16 197 8 91 33 57 18
CrossFit Evolving Pen 52 20 128 22 116 17 59 19
CrossFit London Didi Goddard 50 21 133 21 116 17 59 19
CrossFit Hackney Shareen Hassan 50 21 118 25 121 14 60 21
CrossFit Perpetua (South London) 5B – Sarah Hilton 40 32 154 17 123 13 62 22
CrossFit North London 4B – Chantel 40 32 198 7 104 23 62 22
CrossFit Perpetua (South London) 6B – Stef Mills 50 21 76 31 117 16 68 24
CrossFit P360 Kat 47.5 26 83 30 121 14 70 25
CrossFit Ivy Lauren Quinlin 50 21 127 24 101 26 71 26
CrossFit Kilburn Pen 50 21 107 28 104 23 72 27
CrossFit P360 Rachael 55 15 75 32 94 29 76 28
CrossFit North London 2B – Marcia Lanigan 40 32 111 27 105 21 80 29
CrossFit Perpetua (South London) 4B – Jaclyn Liang 45 29 74 33 111 20 82 30
CrossFit North London 1B – Muriel 42.5 30 135 20 85 34 84 31
CrossFit North London 3B – Angela Baxter 42.5 30 92 29 102 25 84 31
CrossFit Blackfriars Laura Edmonds 46 28 115 26 92 31 85 33
CrossFit Blackfriars Beth 47 27 64 34 92 31 92 34
Sunbury Performance CrossFit NONE
CrossFit Vauxhall NONE

 

Box Team Athletes Max Weight Ranking Total Reps Ranking Total Reps Ranking Cumulative Rank OVERALL RANK
Group C CrossFit Hackney Madeline Hodge 50 10 386 5 147.00 2 17 1
CrossFit Kilburn Ally 57.5 4 336 13 147.00 2 19 2
CrossFit London Anayah Abulhoul 55 5 379 7 139.00 10 22 3
CrossFit Ivy Helen Wardman 55 5 406 3 136 15 23 4
CrossFit North London 1C – Lucy Patterson 55 5 409 1 135.00 17 23 4
Sunbury Performance CrossFit Lisa Palmer 62.5 2 375 8 137 14 24 6
CrossFit Evolving Lucy 55 5 349 12 142.00 7 24 6
CrossFit Hackney Lauren Dagger 50 10 386 5 135.00 17 32 8
CrossFit Hackney Tui Babbington 45 14 322 17 147.00 2 33 9
CrossFit North London 2C – Jenn Coppach 45 14 407 2 135.00 17 33 9
CrossFit Ivy Katie Knight 45 14 352 11 140 9 34 11
CrossFit Hackney Rozanne Edwards 47 12 315 21 165.00 1 34 11
CrossFit Blackfriars Beccy Scott 42 21 359 10 143 6 37 13
CrossFit Central London Miri Messner 65 1 308 23 138.00 13 37 13
CrossFit Vauxhall Liz McKeever 40 24 391 4 139 10 38 15
CrossFit London Ashley Washington 60 3 325 15 130.00 22 40 16
CrossFit Vauxhall Poppy Meadows 47 12 290 27 147 2 41 17
CrossFit Ivy Charmaine Griegg 45 14 318 19 139 10 43 18
CrossFit London Alexandra Buzle 42.5 19 305 25 136.00 15 59 19
CrossFit Hackney Emily Evans 37.5 25 320 18 134.00 20 63 20
CrossFit Hackney Alice Klein 37 27 266 28 141.00 8 63 20
CrossFit Perpetua (South London) 1C – Mariapia Crovara 45 14 307 24 122.00 25 63 20
CrossFit Blackfriars Dana Irviin 41.5 22 318 19 125 23 64 23
Sunbury Performance CrossFit Dee Edmonds 35 29 332 14 125 23 66 24
Sunbury Performance CrossFit Emma Vaughan 35 29 361 9 100.00 29 67 25
CrossFit Blackfriars Ria Bibby 52 9 222 31 106 28 68 26
CrossFit Vauxhall Natalie Wade 41 23 299 26 114 26 75 27
CrossFit Blackfriars Belinda Lawrie 31 31 323 16 95 30 77 28
CrossFit Blackfriars Ania Balicka 37 27 0 32 134 20 79 29
CrossFit London Claudine Charles 42.5 19 266 28 92.00 32 79 29
CrossFit Blackfriars Laman Patullo 31 31 313 22 110 27 80 31
CrossFit London Sophie Bernardo 37.5 25 264 30 94.00 31 86 32
CrossFit P360 NONE

Male

Box Team Athletes Max Weight Ranking Total Reps Ranking Total Reps Ranking Cumulative Rank OVERALL RANK
Group A CrossFit Blackfriars Brad Rivers 120 1 329 1 139 16 18 1
CrossFit Blackfriars Lee Drabble 120 1 274 5 142 14 20 2
CrossFit P360 Scott H 110 8 309 3 144 10 21 3
CrossFit Evolving Billy Z 110 8 263 10 159 3 21 3
CrossFit Hackney Josh Schouten 107 13 264 9 162 2 24 5
CrossFit Vauxhall Michael 110 8 271 7 143 12 27 6
Sunbury Performance CrossFit Tristan Snell 115 6 260 12 145 9 27 6
CrossFit London Rich Davies 105 14 270 8 151 8 30 8
CrossFit Hackney Scotty Hartley 95 29 311 2 164 1 32 9
CrossFit Perpetua (South London) 1A – Rupert Schneider 105 14 243 14 156 4 32 9
Sunbury Performance CrossFit Martin Flanagan 100 20 289 4 143 12 36 11
CrossFit Ivy Alex Tarrant 100 20 247 13 154 6 39 12
CrossFit Perpetua (South London) 2A – Alex Pina 100 20 238 16 156 4 40 13
CrossFit Evolving Leo K 100 20 225 22 154 6 48 14
CrossFit Vauxhall Karl Perkins 99 28 273 6 139 16 50 15
CrossFit Ivy Jonno Spiers 115 6 190 35 139 16 57 16
CrossFit Blackfriars Richard Edmonds 91 32 262 11 140 15 58 17
CrossFit London Chris Taylor 120 1 218 25 123 33 59 18
Sunbury Performance CrossFit Stepehen d Ath 120 1 193 33 135 27 61 19
CrossFit London Richard Anderson 105 14 234 18 131 29 61 19
Sunbury Performance CrossFit Liam Moore 110 8 242 15 111 41 64 21
CrossFit Evolving Sean 105 14 187 36 139 16 66 22
CrossFit Perpetua (South London) 3A – Niall Colleran 90 33 236 17 139 16 66 22
CrossFit Ivy Gary 120 1 147 42 137 25 68 24
CrossFit Blackfriars Balazs Toth 102 19 216 27 136 26 72 25
Sunbury Performance CrossFit David Palmer 105 14 201 32 135 27 73 26
CrossFit Ivy Nat 100 20 193 33 138 22 75 27
CrossFit Hackney Stretch Rayner 90 33 187 36 144 10 79 28
CrossFit North London 2A – David Cooper 100 20 210 29 123 33 82 29
CrossFit Ivy John 90 33 214 28 138 22 83 30
CrossFit London Cian Simmons 110 8 175 39 121 37 84 31
CrossFit Ivy Carl McKenzie 100 20 217 26 115 39 85 32
CrossFit Hackney Clint Perry 100 20 223 23 105 43 86 33
CrossFit Central London Duncan Byrne 90 33 205 31 138 22 86 33
CrossFit Perpetua (South London) 4A – Luke Doran 95 29 127 44 139 16 89 35
CrossFit Central London Matt Craig 95 29 207 30 125 32 91 36
CrossFit Vauxhall Luke McKernan 80 42 229 21 131 29 92 37
CrossFit Central London Marcel Wallace 90 33 233 19 113 40 92 37
Sunbury Performance CrossFit Ben Porter 90 33 163 40 128 31 104 39
CrossFit North London 1A – Ged Andrews 80 42 230 20 108 42 104 39
CrossFit Central London Jonny Myers 80 42 220 24 118 38 104 39
CrossFit P360 Scott L 90 33 139 43 122 35 111 42
CrossFit Ivy Chris Todd 85 41 185 38 122 35 114 43
CrossFit Vauxhall Alex Angus 90 33 153 41 100 44 118 44
CrossFit Kilburn NONE

 

Box Team Athletes Max Weight Ranking Total Reps Ranking Total Reps Ranking Cumulative Rank OVERALL RANK
Group B CrossFit London Olly John 100 2 219 6 154 1 9 1
CrossFit Blackfriars Jacob Chase 103 1 220 4 137 10 15 2
CrossFit Ivy Jay Matthews 100 2 197 15 141 5 22 3
CrossFit Evolving Matt W 90 15 220 4 141 5 24 4
CrossFit Hackney Andreas Zaremba 100 2 198 14 138 9 25 5
CrossFit London Cyril Grechi 100 2 203 12 133 17 31 6
CrossFit Evolving Pete W 90 15 209 10 139 7 32 7
CrossFit Blackfriars Trevor Chung 95 11 213 8 135 14 33 8
CrossFit London Ruairi Higgins 100 2 189 19 135 14 35 9
CrossFit Blackfriars Andy Mc Taggart 100 2 140 34 152 3 39 10
CrossFit London Chris Doyle 90 15 193 18 139 7 40 11
CrossFit Ivy Andrej Grzner 73 42 232 2 148 4 48 12
CrossFit London Ludwig Monoga 92.5 12 194 17 122 20 49 13
CrossFit Central London Lloyd Morgan 87.5 23 188 20 137 10 53 14
CrossFit London Chris Webb 100 2 171 26 117 26 54 15
CrossFit London Tom Hawkins 90 15 203 12 115 28 55 16
CrossFit Vauxhall Piers 85 25 210 9 119 22 56 17
CrossFit Evolving Jimmy W 85 25 181 21 137 10 56 17
CrossFit North London 1B – Rod MacLennan 80 32 226 3 121 21 56 17
CrossFit Blackfriars Conor Wilson 90 15 156 30 135 14 59 20
CrossFit London Rosen Bozinov 87.5 23 206 11 118 25 59 20
CrossFit P360 Neil 100 2 175 25 112 34 61 22
CrossFit Vauxhall Alex Mateus 100 2 151 31 114 33 66 23
CrossFit Central London Diego Alvarez 85 25 179 22 123 19 66 23
CrossFit Ivy Adam Wakefield 80 32 137 36 154 1 69 25
CrossFit Hackney Richard Craig 85 25 215 7 107 37 69 25
CrossFit Ivy Shaun McCormack 85 25 139 35 136 13 73 27
Sunbury Performance CrossFit Tom snelling 80 32 245 1 100 42 75 28
CrossFit Central London Stephen Black 85 25 176 23 115 28 76 29
CrossFit Central London Moe Buhmaid 90 15 144 33 111 35 83 30
CrossFit Central London Brais Larino 65 45 196 16 119 22 83 30
CrossFit Vauxhall Neil Gill 65 45 176 23 125 18 86 32
CrossFit Blackfriars Rob Keating 92 13 149 32 100 42 87 33
CrossFit Blackfriars Matthew Groves 91 14 161 27 96 46 87 33
Sunbury Performance CrossFit Gary Reason 85 25 109 42 119 22 89 35
CrossFit Vauxhall Finbarr Coghian 80 32 137 36 117 26 94 36
CrossFit Central London Ryan Dowd 90 15 98 45 110 36 96 37
CrossFit Central London Maurizio Deufemia 80 32 161 27 101 40 99 38
CrossFit P360 Raf 90 15 136 38 91 47 100 39
CrossFit North London 2B – James H 60 48 159 29 115 28 105 40
CrossFit Hackney Garry Abela 77.5 40 125 39 115 28 107 41
Sunbury Performance CrossFit Antony Henderson 80 32 107 43 107 37 112 42
CrossFit Central London Dave Hunter 65 45 125 39 115 28 112 42
CrossFit Vauxhall David Taffe 80 32 106 44 100 42 118 44
Sunbury Performance CrossFit Martin Cattley 75 41 110 41 99 45 127 45
CrossFit Hackney Nicholas Curci 80 32 79 48 90 48 128 46
CrossFit Vauxhall James Mortimer 70 43 97 46 101 40 129 47
CrossFit Kilburn Don 70 43 81 47 103 39 129 47
CrossFit Perpetua (South London) NONE

 

Box Team Athletes Max Weight Ranking Total Reps Ranking Total Reps Ranking Cumulative Rank OVERALL RANK
Group C CrossFit Blackfriars Ben Crooks 90 5 391 2 141 5 12 1
CrossFit Perpetua (South London) 1C – Hamish Shaw 85 7 365 6 156 2 15 2
CrossFit London Peter Madden 92.5 4 417 1 131 10 15 2
Ivy Rob 80 9 354 8 148 3 20 4
CrossFit London Jordan Szmigielski 100 1 346 11 138 8 20 4
Hackney Jimmy Chen 85 7 338 15 140 6 28 6
Sunbury Performance CrossFit Jack Bristow 100 1 314 21 139 7 29 7
CrossFit Perpetua (South London) 2C – Justin Conway 75 13 363 7 128 12 32 8
Hackney Kevin  Ma 90 5 382 3 103 25 33 9
CrossFit P360 Justin 95 3 377 4 98 28 35 10
Evolving Peter M 75 13 342 14 131 10 37 11
CrossFit London Yashin Kemal 75 13 366 5 112 22 40 12
CrossFit Perpetua (South London) 3C – Guido Jaramillo 75 13 324 19 125 13 45 13
Kilburn David 60 27 333 16 143 4 47 14
Evolving Roman 75 13 326 18 122 16 47 14
CrossFit Blackfriars Kevan Merlehan 75 13 347 10 103 25 48 16
CrossFit Blackfriars Aaron Kamall-Brazzo 64 24 292 23 165 1 48 16
Ivy Chris J 80 9 306 22 121 17 48 16
CrossFit North London 1C – Sasha Krunic 65 22 344 12 123 14 48 16
Hackney Kris McKnight 80 9 343 13 100 27 49 20
CrossFit P360 Amir 65 22 353 9 118 19 50 21
CrossFit London Cian Lucas 80 9 280 24 119 18 51 22
Evolving David A 62 26 332 17 135 9 52 23
Hackney Jesse Hollister 70 19 251 27 116 20 66 24
Sunbury Performance CrossFit Josh Walker 70 19 265 26 106 24 69 25
CrossFit Blackfriars Gareth Morgan 60 27 197 29 123 14 70 26
CrossFit London Simon Cockbill 67.8 21 192 30 116 20 71 27
Sunbury Performance CrossFit Laurence Taylor 62.5 25 269 25 111 23 73 28
CrossFit Vauxhall Jerry Meidrum 60 27 322 20 98 28 75 29
CrossFit North London 2C – Chris Norman 50 30 251 27 65 30 87 30
CrossFit Central London NONE

28/7/2014 CrossFit Endurance @ CrossFit Hackney

Posted 27th July 2014 by Josh Schouten

Triathlete:

Day 1: Swim – :  3 x (:60s on, :60s off, :60s on, :45s off, :60s on, :30s off, :60s on, :15s off)

Day 2: Bike – : 3 x (:60s on, :60s off, :60s on, :45s off, :60s on, :30s off, :60s on, :15s off)

Day 3: Run – : 3 x (:60s on, :60s off, :60s on, :45s off, :60s on, :30s off, :60s on, :15s off)

Day 4: Swim -: Repeat 250m, 2:00 off until form/pace deteriorate

Day 5 : Bike -: 45min TT

Day 6: Run  -: Repeat 1200m, 2:00 off until form/pace deteriorates

 

Runner:

Day 1: 3 x (:60s on, :60s off, :60s on, :45s off, :60s on, :30s off, :60s on, :15s off)

Day 2: Repeat 1200m, 2:00 off until form/pace deteriorates

Day 3: 45min TT

 

*Reference: CrossFitEndurance.com

CrossFit Hackney Weekly WOD’s 28/07/2014 – 03/08/2014

Posted by Josh Schouten

Week 4/12

The 12 week program continues with the same weekly structure:

Day  Focus
Monday  Snatch
Tuesday  Power Clean and Jerk
Wednesday  Gymnastics midline stability, handstand work and shoulder position
Thursday  Weeks 2-5: Improve your Front Squat
Friday  Beach muscle Friday and Cindy Capacity (WOM)
Saturday  CFA = Power Snatch and CleansAll other Athletes = Deadlift and Cleans
Sunday  Gymnastics Ring work

This week will be a deload week and the percentage will drop slightly.  The aim is to focus on quality repetitions with perfect form and give the body some time to recover before the next macrocycle starts.  The next 3 weeks will see an increase in the percentages and a change in exercise selection.

Do not overtrain this week, enjoy the deload and set yourself up for new personal records in the weeks to come.


Monday 28/07/2014

Warm-up (12min)
Athletes use empty bar, Rookies use stick:10 OHS – pinching top of shoulder blades together5 Drop snatches – feet from driving position to reciving position

5 Scare crow snatch – elbows up and out, dropping under the bar

5 Mid-hang snatch – linking it all together

 

Strength (20min)
CrossFit Athlete A. Snatch 6sets:set1: 60%x2set2 & 3 : 65%x2

set4,5 &6, 70%x2

 

* this should take no longer than 20min

 

CrossFit Either perform:A. Snatch 6 x3-OR-

 

A. Mid-hang Snatch 6 x3

CrossFit Endurance
CrossFit Rookie A. Mid-Hang Power Snatch + OHS (2+1) x6

 

Capacity (15min)
CrossFit Athlete Work in Partners:EMOM – 12minEven minute:

6 Back Squat 30×0 @70%

 

Odd minute:

10 Russian KBS, Power version* (medium weight)

 

* Try to pull the KB back down

 

CrossFit
CrossFit Endurance
CrossFit Rookie [Scale: Back Squat to comfortable weight]

 

WOD (12min)
CrossFit Athlete 21-15-9Thrusters 40/30kgToes to Bar
CrossFit [Scale: TTB, K2E, Hanging Knee Raises]
CrossFit Endurance
CrossFit Rookie [Scale: Thruster to comfortable weight]

Tuesday 29/07/2014

Warm-up (12min)
All athletes us an empty bar:5 Front Squats

5 Tall muscle clean – upperbody movement of the bar

5 Scare crow clean – elbows up and out with quick drop under the bar

5 Mid-hang power clean – speed through the middle 

 

-then-

 

5 Strict press from behind the neck – reciving position of the jerk

5 Push-Press form front

5 Power Jerk – dip, drive and land

 

Strength (20min)
CrossFit Athlete Deload WeekA. Power Clean5sets: 70%x2

-then-

B. Power Jerk (from rack) 5sets:

70%x2

 

* this should take no longer than 20min

 

CrossFit A. Mid-hang Power Clean 5 x2 (medium weight)-then-B. Push-Press (from rack) 5 x2 (medium weight)
CrossFit Endurance
CrossFit Rookie

 

Capacity (12min)
CrossFit Athlete In partners perform 5 rounds each of YGIG:5 Rounds of:5 Front Squats (@same weight as clean)

10 UB Wall Balls 9/7kg*

Take it in turns to complete a round.

* If you break the Wall Balls you must do 3 Burpees

CrossFit
CrossFit Endurance
CrossFit Rookie [Scale: Front Squat to comfortable weight][Scale: Wall ball to comfortable weight and height]

 

WOD (15min)
CrossFit Athlete For Time (time cap 15min):150 Kettlebell Swings 24/16kgEvery time you put down kettlebell, run 400m.
CrossFit [Scale: KBS 20/12kg]
CrossFit Endurance
CrossFit Rookie [Scale: KBS to comfortable weight and height]

Wednesday 30/07/2014

Warm-up (10min)
Midline Stability/Activation8min of dynamic midline stability positions: :60sec each- High Plank, Alternate between lifting right hand, left hand,right foot, left foot off the ground

– Left side plank, pull right knee to chest

– Right side plank, pull left knee to chest

– Hollow Hold on Hands, or low plank

– Rocking Cobra (supernman)

– Reverse Plank, Alternate leg lifts

– Hollow Rocks

– Bottom of overhead squat

 

Can you perform a strict HeSPU?

 

Gymnastics Conditioning (20min)
CrossFit Athlete Conditioning 30/30 (4rounds, 12min):B-1 Seal walks – maintain hollow position

 

B-2 Cobra Hold with PVC Raises – retract shoulder blades first

C-1 Wall walk with perfect form, pause in the hollow shape @65*

 

C-2 L-Sit on boxes

 

Half the class do B’s while the other half do C’s. Then switch

CrossFit [Scale: Wall walks, Inch worm, pause in the hollow shape][Headstand, shift from head to feet, use band on rig]

[Scale: L-Sit, Bent Knees]

CrossFit Endurance
CrossFit Rookie

 

Strength (15min)
CrossFit Athlete *ONLY ATHLETES THAT CAN DO A STRICT HeSPU WILL PERFORM NEGATIVES. ALL OTHER ATHELTES WILL SCALE.A-1 HeSPU negatives 4x 2-4, 60×0, :60 (either kip up or reset and kick up)

 

note: on the last set do ME kipping HeSPU after completing negatives

 

A-2 Pull-up negatives (weighted) 4x 2-3 10,0,0,0 :60

* this should take no longer than 15min

CrossFit A-1 [Scale: Push-Press negatives, 4×3,60×0,  :60sec (go heavy with good form)note: on the last set do ME Push-Press after performing negatives

 

A-2 [Scale: Use a band to control eccentric lowering, jump up]

CrossFit Endurance
CrossFit Rookie A-1 [Scale: Push-up negatives, 4×5, 60×0, :60 (maintain midline)note: on the last set ME: Push-ups after performing negatives

 

A-2 [Scale: Use a band to control eccentric lowering, jump up]

 

WOD (12min)
CrossFit Athlete ‘For Time:50 Pull-ups40 Push-ups

30 Burpees

20 Over the Box Jumps 24/20’

10 HeSPU

 

CrossFit [Scale: Pull-Ups, Ring Rows][Scale: Push-ups, Incline Push-ups][Scale: Box to comfortable height]

[Scale: HeSPU, Persian Press-ups]

CrossFit Endurance
CrossFit Rookie

Thursday 31/07/2014

Warm-up (15min)
10 Squats with hands on hips10 Squats with hands on head

10 Squats with hands overhead

Front Rack Shoulder Mobility

Warm-up Front Squat (2-3 sets increasing weight towards target weight for working sets)

 

Strength (15min)
CrossFit Athlete wk4 of 5: Improve your Front SquatA. Front Squat 4x 2reps @85-90%* this should take no longer than 15min
CrossFit A. Front Squat 4x4reps (medium weight, same as last week)
CrossFit Endurance
CrossFit Rookie A. Front Squat 4×5 (comfortable weight)

 

Strength (15min)
CrossFit Athlete B-1 RDL 3x 5-7, 30×0, :60secB-2 Single Leg Calf Raises 3x 12-15, 21×0, :60sec* this should take no longer than 15min
CrossFit B-1: RDL 3x 7-9, 30×0, :60secB-2 ..
CrossFit Endurance
CrossFit Rookie B-1 KB RDL 3x 12-15, :60secB-2 ..

 

WOD (12min)
CrossFit Athlete 8 minute UN-BORKEN AMRAP of:28 UB Double-Unders14 UB Wall Balls 9/7kg 10/9′

7 UB Toe to Rings

* Unbroken reps. If you break the reps you must start over

CrossFit
CrossFit Endurance
CrossFit Rookie [Scale: DU = 80UB Singles][Scale: Wall Ball to comfortable weight and height][Scale: TTR, K2E, Hanging Knee Raises]

Friday 01/08/2014

Warm-up (10min)
Push-Up 6 Complex:Perform5 Cubit width push-ups between each of the following (60push-ups total)5 Wide Hands

5 Dymond

5 Reverse Hands

5 L-Hand Reverse, Right Hand Forward

5 R-Hand Reverse, Left Hand Forward

5 Forward Reaching, Elbow Push-ups

 

Strength (20min)
CrossFit Athlete A. Flat DB Bench 5x  5-7, 20×0, :60sec 

B. BB Standing Curls  5x 5-7, 20×0, :60sec

 

* this should take no longer than 20min

CrossFit
CrossFit Endurance
CrossFit Rookie A. Flat DB Bench 4x 8-10, 20×0,  :60secB. BB Standing Curls  4x 8-10, 20×0, :60sec

 

WOD (20min)
CrossFit Athlete Event 5: “Partner Fifties” (Inspired by Reebok CrossFit Games Team Event)“I go you go!”Complete for time- One partner completes will start on the row.  Once completed the other partner will row (other partner is resting), then move on to the next movement.  Continue until all work is completed.

50-calorie row

50 Ab mat sit-ups

50 wall-ball shots

50 box jump overs

50 wall-ball shots

50 Ab mat sit-ups

50-calorie row

CrossFit
CrossFit Endurance
CrossFit Rookie You may opt to decrease reps to 30.

 


Saturday 02/08/2014

Warm-up
CFA = warm-up for snatchAll other Athletes:2 Rounds of:

 

5 Front Squats, hold bottom of last rep for :10sec

5 Tall clean – speed under the bar

5 Mid-hang clean – speed through the middle & reciving the bar in the bottom of the squat

Go over Deadlift Tekkers

 

Strength (30min)
CrossFit Athlete ONLY CROSSFIT ATHLETES PERFORM SNATCHA. Power Snatch5sets: 70% x2, :60-:90sec

 

B. Clean & Jerk 5sets, :60-:90sec:

set1: 65%x2+1

set2 &3: 70%x2+1

set4 &5: 75%x1+1

set6:  80%x1+1

 

* this should take no longer than 25min

CrossFit A. DE: Deadlift 3reps EMOM for 10min 75% of last weeks 5RM (easy weight)B. 1 Power Clean + 1 Front Squat + 1 Press x6sets, :60-:90sec
CrossFit Endurance
CrossFit Rookie A. DE: Deadlift 3reps EMOM for 10min (challenging weight with good form)B. 1 Mid-Hand Power Clean + 1 Front Squat + 1 Press x6sets, :60-:90sec

 

WOD (20min)
CrossFit Athlete WOM DAY20min AMRAP Cindy5 Pull-ups

10 Press-up

15 Air Squats

CrossFit [Scale: Pull-ups, Ring Rows][Scale: Press-ups, Incline Press-ups]
CrossFit Endurance
CrossFit Rookie

 


Sunday 03/08/2014

Warm-up
High Plank with Toes pointed :60secPush-up Tekkers:- keep forarms vertical, shoulder over wrists- keep shoulder retracted and depressed- forward and down

– backwards and up

– maintain midline

Muscle-Up Step 1 – The False Grip: 1x ME: Hang from bar with false grip

 

Gymnastics Conditioning (25min)
CrossFit Athlete 3 Rounds of 30/30 (12minutes)C-1 – Rolling V-upC-2 Dips on Boxes

C-3 Skin the Cat on Rings, Feet come back to the ground*

L1: Knees bent

L2: Single Leg Straight

L3: Pike Position, Keep legs straight

 

C-4 Hanging from rings L-Sit Holds – retraction and depression of shoulders & false grip if you can

 

* As you get stronger and more mobile in your shoulders you can increase the height of the rings

CrossFit [Scale: Dips, feet in ground][Scale: L-Sit (one leg at a time until you can do both)
CrossFit Endurance
CrossFit Rookie

 

Gymnastics Strength (15min)
CrossFit Athlete Set a running clock to 16minutes.Half the class works on “A.”, while half the class start on “B.”Gymnastics Ring work:6min EMOMA. Ring pull-ups with false grip, turning hands out at the bottom 6-8reps, 31×0  (:40sec each set)note: try to hold a false grip throught the reps.  The goal is to pull your ribcage to the rings and to keep your feet infront of the rings

6min EMOM

B. Ring Press-ups with external rotation 6-8reps, 31×0

 

note: The straps need to be vertical and we need to get to a deep press-up position.  The goal is to have elbows stacked on top of your wrists and have your shoulders in front of the rings.

CrossFit [Scale: Pull-ups to Ring Rows with false grip][Scale: Ring push-up, increase height of rings and keep the straps vertical]
CrossFit Endurance
CrossFit Rookie

 

WOD (10min)
CrossFit Athlete With a partner:Who can do 100 Burpees First? 

One partner runs 200m while the other performs ME: burpees. When the running partner returns they must be told how many burpees their partner has completed in total.

 

Note:  The looser must run 400m after the WOD has finished.

CrossFit You may opt to scale the number of burpee’s to 75reps.  The coach will match you up with a suitable partner.
CrossFit Endurance
CrossFit Rookie

Nutrition Tip#1: Stay Hydrated (part 1)

Posted 24th July 2014 by Josh Schouten

With the weather finally warming up in the UK (fingers crossed) now is the perfect time to talk about the importance of hydration. We all know that good old H20 is essential to life; every system in the body needs it to function.  The human body constantly looses water through breathing, taking a piss, dropping the kids off, and sweating you bollock’s off during a workout.   It’s therefore extremely important that you keep your water levels toped up, but how much should you be drinking?

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