Weapons 22/12/15

Posted 21st December 2015 by Geoff Stewart




Tuesday 22/12/2015


warm up

Spend 10mins with a foam roller please

warm up for snatches 10mins

A. 3xSnatch Pulls.

B. 3xMuscle Snatch.

C. 3xPower Snatch.

D. 3xDeep Power Snatch.

E. 3xSnatch with a three second pause in the bottom position


Strength / olly

Snatch TnG





rst as needed



4x each round to be unbroken and timed rest 1:3

4 Power Cleans 80Kg /60Kg

4 Front Squats

4 Shoulder to Overhead



20 wall balls

40 walking lunges (with wall ball)

80 DU

40 walking lunges (with wall ball)

20 wall balls


Accessory work

Work through your YOGA flow for 6mins

CFH Training Plan 21/12/2015 – 27/12/2015

Posted 20th December 2015 by Josh Schouten

Week 7 of 10 Energy System Training



A peacock that sits on his tail is just another turkey. Always make sure you pack your positive attitude into your gym bag before you come to the gym. If your headspace is not in the right place, or if you’ve had a crappy day in the office, you need to take a few deep breaths and put a smile on your dial as soon as you start your workout. I mean, how many times can you hit yourself in the nuts with a hammer before you realise the impact of your own actions?

turkey1. Who wants to train with a TRAINING PARTNER who complains and moans throughout the entire class? Most of us honestly don’t need to hear about your first world problems, if it’s that important I’m sure we can read all about it on your social media updates. #welcometolife #getonwithit

2. A positive attitude helps you cope more easily with the daily affairs of life. The gym is one place where you can dedicate time towards your own PERSONAL GOALS and feeling better about yourself. The majority of us see the gym as a happy place, a place where we can produce some good endorphins and feel good about ourselves. Don’t waste this valuable opportunity of your day.

3. A positive attitude ATTRACTS POSITIVE PEOPLE. The gym is one place where you can find likeminded people who do have a positive “can do” attitude to life. It’s not your workplace, it’s not a funeral, so leave your worries at the door and make an effort to play nicely with others. Who knows you might even make new friends or find the love of your life #gymromance

4. A positive attitude LEEDS TO SUCCESS AND HAPPINESS. With a positive attitude you see the bright side of life, become optimistic, and expect the best to happen. It helps you achieve your goals and attain success; It’s certainly a state of mind that is well worth developing.

5. If you adopt a positive attitude as a way of life, it can bring constructive changes into your life, and makes you happier, brighter and become MORE SUCCESSFUL. A leopard can’t change its spots; we however are responsible for choosing our attitude and making the most of every opportunity to learn, develop and to grow #getmassive

6. In the words of ACDC, “it’s a long way to the top if you want to rock-n-roll.” A positive frame of mind can help you in many ways, such as expecting success and not failure, making you feel inspired, gives you the strength to not give up, the willpower to confront your failures and problems, the ability to BELIEVE IN YOURSELF, show self-esteem, and to increase your confidence.

7. If your positive attitude is strong enough, it BECOMES CONTAGIOUS. It’s as if you radiate strength around you. The right attitude cannot only help you work harder and move closer towards your goals, but it can also help others push themselves to new heights. Positive people often produce more energy which can inspire and motivate others and makes the gym environment even more awesome.

8. Positive gym goers SEE AND RECOGNISE OPPORTUNITIES. No pissing, no moaning, you need to squat, you need to deadlift, you need to press and you need to learn to do pull-ups. You need to tackle your weaknesses and stop focusing solely on your strengths.

9. A positive attitude leads to happiness and success and can IMPACT YOUR WHOLE LIFE. Some of you need to eat better, some of you need to work harder (increase work capacity), many of you need to get stronger, some of you need invest more time in the basics, most of you need to get more sleep, and some of you need to loose some weight. Everybody has something to work on, and everybody has their good, their bad, and their ugly days. A positive “can do” attitude, and the willpower to be the best you can, is the only attitude that can help you rise above the bad and the ugly days and continue to move forward.

10. A positive attitude enables you to LOOK/LISTEN FOR SOLUTIONS, instead of dwelling on problems. Coach’s can offer all of the training advice in the world and even make suggestions to help work around certain injuries. Listen to your coaches and take their advice, that would be the smartest thing to do – they are only trying to help and they do not deserve to be snapped at or ignored. It is their job to help, and their responsibility to make sure you don’t make your injuries any worse.

Anger is a condition in which the tongue works faster than the brain. Who is the expert again? When was the last time a coach came into your work place and told you how to do your job?

Hopefully the only turkey you will have to deal with this week is the Christmas turkey.

MERY CHRISTMAS, and stay positive =)


New Year Membership Offers

Posted 18th December 2015 by Geoff Stewart


Everyone loves a bargain going into the new year and everyone needs/knows someone who needs to kick start their training plan so in the months of January and February 2016, we at Momentum Training will be running two membership offers:

  • Refer a friend* for a 25% discount on one month’s membership. If you refer a friend during January or February 2016 we’ll give you both a 25% membership discount on one month’s membership. If your friend hasn’t CrossFitted before then he/she can do the newFoundations course  with a 25% discount off the first month. You both need to purchase your memberships then email and tell us your names and we’ll credit your accounts with the relevant amount.

10% off your first month’s metcon membership. For those of you who aren’t sure you’re ready to CrossFit,

*Must be new to Momentum Training.

Whole Life Challenge – Part I

Posted 17th December 2015 by Josh Schouten

Whole Life Challenge

3,2,1…GO!!! Who’s up for a “Whole Life Challenge” (WLC)?.  in 2016 Momentum Training will be encouraging our members to take part in a WLC.   Josh will be leading the way and making a serious stint at the title.  Be sure to get on to the coaches about their involvement in the 2016 WLC! The 56 days of the WLC will help you create healthy lifestyle habits and a routine that’s all about results not only in the gym but also outside as well.

We have registered a WLC team (Momentum Training). Join our group by using the Momentum Training link. If you sign up before January 5th the investment will be $39USD or $29USD for returning clients, late registrations will be $49USD. The WLC online platform creates a community for our gym members and measures individuals and us as a team against the countless other CrossFit affiliates taking part in the 2015 WLC event.  If you need a kick up the backside, get signed up and leave the excuses in 2015.

There will be more info to come over the next few weeks, in the meantime you will find the outline of the challenge below. (more…)

Heavy Metcon 17/12/15

Posted 16th December 2015 by Geoff Stewart

gingerbread man


Warm up

working on your own 5 rounds

10 KB goblet squat

5 press ups

10 Kb swings

5 pull ups / ring rows


Working in partners follow the leader format AFAP only 3 rounds each per station