Week 13 of 16 Juggernaut COACHES COMMENT:  All of you should be proud of your Juggernaut accomplishments over the last 12 weeks. You worked for them. We now enter the heaviest phase of the 16-week program, the 3's wave.  Now is the time to start believing in yourself and your ability to take your strength to the next level. Now is not... [Read more]

A number of interested people have asked me "what are you working on now?" As a coach I'm always trying to challenge myself and explore new ways to improve my training and that of the members at Momentum.  I continue to practicing new moments and find coaches and courses that can inspire and motivate me.  One of my new projects is... [Read more]

What is CrossFit Foundations? CrossFit Foundations is a set of lessons designed to provide you with the knowledge and confidence you need to participate in a CrossFit class at CrossFit Hackney (and any other CrossFit affiliate you might visit for that matter!). The CrossFit Hackney Foundations programme is not part of your normal membership.  It has been designed to introduce... [Read more]

Week 12 of 16 Juggernaut COACHES COMMENT:  I've had some fantastic conversations with members in the last week, face-to-face and via e-mail.  It’s been fantastic to see and hear about the strength improvements that have been made so far with the Juggernaut system.  A number of the girls have increased their lifts by 10+kg since we started; some of the... [Read more]

Week 11 of 16 Juggernaut COACHES COMMENT:  Member: "I think there is a error on my spread sheet?" Coach: "Really? Why do you say that?" Member: "The weights are really heavy, so I think I'm going to do less" Coach: "Stick with the spread sheet and see how you go, be brave" ... ... Coach: "How did your Juggernaut squats... [Read more]

This month we welcome Thursday evening Engineering program based on mobility. This will have a slightly difference style to your regular CrossFit classes. We will be aiming to spend time working on those Upper and Lower body limitations. These will be individualised depending on your limitations. This is a must attend session if you suffer from poor mobility. Giving you... [Read more]

Get Warm  Empty Barbell Complex 3 Rounds of: 10 Deadlifts 10 RLDs 10 Bent Over Rows 10 Upright Rows 10 Front Squats 10 OHP 10 Back Squats (more…)

Overall Ladder: BOX BATTLE 1 Group A Group B Group C Cumulative Rank Final Bonus Points Cum Rank - Bonus Rank FINAL RANK Men Women Men Women Men Women CrossFit Perpetua 3 1 1 2 9 5 21 1 20 1 1 Sunbury Performance CrossFit 3 7 5 6 3 1 25 1 24 2 2 CrossFit Ivy 6 9... [Read more]

Week 10 of 16 Juggernaut COACHES COMMENT:  Another week of the Juggernaut rolls on...  As the intensity increases (the weight on the bar), the volume (number of repetitions) continues to drop.   This week we will be performing 6 sets of 2,2,5,5,5, AMRAP. The weeks ahead are going to test your strength and bravery, and hopefully results in some solid improvements.  The... [Read more]