CrossFit Engineering (CF-Endurance)   Week 1 Week 2 Week 3 Week4 Monday Skill POSE Rowing POSE Rowing Strength DE: 12 EMOM Deadlifts x 5 @65%Aux: B1: BB/DB Back Step 3 x 12 @ 22x0 B2: FLR 3 x 40-60 sec ME: Squat 4 x 8Aux: B1: BB/DB Back Step 3 x 12 @ 22x0 B2: FLR 3 x 40-60 sec... [Read more]

    Tuesday 1/12/2015   10 mins band mobility warm up for clean 10mins A. 3x Clean Pulls. B. 3x Muscle clean C. 3x Power clean. D. 3x Deep Power clean. E. 3x Clean with a three second pause in the bottom position (more…)

Week 4 of 10 Energy System Training COACHES COMMENT: THE ROLE OF A GOOD COACH Is your CrossFit coach a real coach, or are they just a motivator?  Contrary to popular opinion, the role of a good coach is not to recognise and reward aptitude, any amature can hand out “carrots” for good execution.  A good coach is there to help uncover... [Read more]

Over the last few weeks you have possibly had the pleasure of using the AirFit Bikes. The model we have at Momentum are called AirFit and they are very similar to Assault Bikes and Aerodynes, just a different make with slightly less tension than the others. Don’t you just love them? Some of you have asked me “why are they... [Read more]

  HEAVY METCON 25/11/15   Warm up working on your own 5 rounds 10 KB goblet squat 5 press ups 10 Kb swings 5 pull ups / ring rows MANMAKERS (more…)

  Tuesday 24/11/2015   Warm up "10 mins with bands please - Shoulders n hips ""warm up for snatches 10mins A.Snatch Pulls. B.Muscle Snatch. C. Power Snatch. D. Deep Power Snatch. E. Snatch with a three second pause in the bottom position""" (more…)

Week 3 of 10 Energy System Training COACHES COMMENT: It was a nice surprise to have so many messages regarding last weeks coaches comments and the follow-up risk-to-reward blog posts (part 1 and part 2). I was surprised to hear how many people agreed with the ethos and supported the message being shared.  If only more people could take the time to read these posts as I... [Read more]

In part one we talked about how the risk-to-reward ratio can be different depending on a number of factors.  For most athletes a training program that has low risk and high rewards is the most suitable.   So how can you tell if you are following the right program? Do the rewards outweigh the risks? For some exercises the rewards can... [Read more]

High-intensity training and volume always carries more risk than low intensity training and volume.  The rewards gained from low-intensity training and volume is less for the high level athlete, but the rewards can be very significant for someone seeking general health and fitness. All forms of training have a risk-to-reward ratio.  Taking part in a CrossFit class, a Met-con class, a... [Read more]