WEEK 8/12

COACHES COMMENT:
It been an interesting couple of weeks in Australia.  It is great to be catching up with the family and friends who I’ve not seen in 3years (who would have thought setting up a business in London would take so much time and effort)… Anyhow, I’m not the type to go on holidays and forget about training, its something I enjoy, so why wouldn’t I keep it up?

Its also been a great chance for me to visit some CrossFit boxes in Australia and New Zealand to see how they do it.  The global CrossFit community is awesome.  Its nice to be welcomed into a box and have the ability to chat to owners, coaches and members alike.  Everyone is welcoming and easy to chat with.   Its actually a very unique thing if you stop and think about it.  Keeping up training on holidays can be a hard thing, nobody really want to go to a globo gym on holidays.  But hitting up a CrossFit box is something different and a chance to meet some locals.

It has also made me appreciate how hard our members actually work.  You guys have it lucky!!  The programming and the coaching at Momentum Training is world class, and the community and the general fitness levels of our members are solid!

Keep up the hard work guys and girls.  See you all in a week.

 

RECOMMENDED WEEKLY READING:

Teaching is an art	“Keep it simple stupid” are you an visual, auditory, or kinaesthetic learner.  How can you maximise the coaching in each session.
Learning and Training the Proper Technique for the Barbell Snatch	The snatch is probably the most technical lift.  Breaking it down into small elements is the best way to learn the snatch.  Learning how to escape a bad snatch is also a valuable life lesson.
5 Shoulder health exercises	Some mobility and activation drills
How safe are your fish oils?	At Momentum we stock PurePharma (see independent report here)
CrossFit Hackney Levels Spreadsheet

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At Momentum Training we are all about working hard toward making ourselves just that little bit better. That time of year is here… The CrossFit games 2015 is here to test us. 

Why does it matter and what do I care?

I (Josh) might be known for the outrageous comments and laid back approach to coaching but when it comes to testing myself and improving upon my goals I’m all in. The CrossFit Open is a time for you to benchmark your fitness level annually against the rest of the world and more importantly yourself! If you never test you will never know where you are at: I will be hosting the Open workouts on Friday nights at the box until the end of March. Working out or not come along and cheer the guys and girls who are testing themselves. Some of us may push each other and be a little over the top but this approach is not for everyone. What is for everyone is the community spirit and supporting your gym members who are there day in and day out to get through this together. Once this is done the offer is there to head over to The Fox (Pub) and have some banter and possibly talk about something else other than CrossFit. 

 

The Details:

The 2015 Reebok CrossFit Games season begins with the online Open. Anyone can sign up to compete in five workouts over five weeks and post their scores online. Last year, the Open reached more than 209,000 athletes from around the world.

The 2015 Open begins Thursday, Feb. 26. That evening, tune into the live Open announcement show streamed to Games.CrossFit.com. Director of the Games Dave Castro will announce Open Workout 15.1 and moments later top Games athletes will complete that workout going head to head.

Athletes will submit their scores throughout the weekend. The hard deadline for score submissions is 5 p.m. PT, Monday, March 2. Don’t be late!

P.S. YOU DON’T HAVE TO ENTER THE GAMES TO ATTEND THE FRIDAY NIGHT WODS.

Triathlete:

Day 1: Swim – : 3 x (25 m/y, 50 m/y, 100 m/y) recover 1:1 work/recover ratio

Day 2: Bike – : 3 x (400m, 800m, 1M) recover 1:1 work/recover ratio

Day 3: Run – : Repeat 200m, recover :30 until form/pace deteriorates

Day 4: Swim -:  800m @ 70%

Day 5 : Bike -: Repeat 800m, recover :30 until form/pace deteriorates

Day 6: Run  -: 5k @ 70%

 

Runner:

Day 1: 3 x (100m, 200m, 400m) recover 1:1 work/recover ratio

Day 2:  Repeat 200m, recover :30 until form/pace deteriorates

Day 3: 2 x 2M TT recover 4:00-5:00 between efforts

 

*Reference: CrossFitEndurance.com

 

WEEK 7/12

COACHES COMMENT:
Gone fishing in Australia.. be back in March… enjoy the weeks ahead =)

RECOMMENDED WEEKLY READING:

Why It’s Not All About the Weight You Are Lifting	Load as technique allows and never hold a shitty position.  Quality repetitions performed at sub-maximal will lead to better GAINZ than shitty repetitions performed at close to maximal percentages.  This is shy CrossFit Hackney programs suggested percentages for the major lifts.
How Much Recovery Do You Need? 7 Factors to Add Up –	Less is sometimes more.  It often takes a while before new trainee’s discover the importance of recovery in training. GAINZ are not made in the gym, they come for our bodies ability to adapt to the training stimuli.  This happens when we eat, sleep and rest!
5 Reasons women shouldn’t be intimidated by powerlifting	The age old argument that “lifting heavy will make you big,” yawn!!!  If only gettung big was that easy….
Start the day right: Lime and Salt Water	Improve body composition and performance by balacing your PH levels and increasing your electrolytes
CrossFit Hackney Levels Spreadsheet

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Momentum Brunch @ Ozone Coffee Roasters 

When: 28th Feb, 9am – 4pm

Where: Leonard Street, Old Street – 12 mins on the 243.

The crew at Ozone Coffee Roasters have opted to give us a set menu for £10 p/p. This will be offered between 9am-4pm on the 28th February at their Old Street location click here for the details. Please get down there and support our local business and keep the community alive @ Momentum Training. Invite a fellow member you may not know so well to welcome them to the gym.

Please note there will be a free Americano / Espresso only. Any other coffees can be purchased. Along with this there will be no changes to the menu. Please appreciated that they cannot accommodate changes.