CrossFit Engineering
		Week 1	Week 2	Week 3	Week4
Monday	Skill	POSE	Rowing	POSE	Rowing
	Strength	A-1 FFE Split Squat 3 x 12 3110 on 90sec A-2 Hollow Dish / V-ups 3 x 30-45sec — on 90sec B: Kb / BB RDL 3 x 15-20 3010 on 90sec	A-1 FFE Split Squat 3 x 12 3110 on 90sec A-2 Hollow Dish / V-ups 3 x 30-45sec — on 90sec B: Kb / BB RDL 3 x 15-20 3010 on 90sec	A-1 Step-Up (variations) 3 x 12 2110 on 90sec A-2 Press Up 3 x 10-12 3010 on 90sec B-1  Sump Deadlift 3 x 15-20 3010 on 90sec	A-1 Step-Up (variations) 3 x 12 2110 on 90sec A-2 Press Up 3 x 10-12 3010 on 90sec B-1  Sump Deadlift 3 x 15-20 3010 on 90sec
	Date	29/2/16	7/3/16	14/3/16	21/3/16
	W.O.D	8min E2MOM 5 TnG Power Cleans (light – Moderate) 200m Run — rest 2 mins— 8min E2MOM 10 heavy KB Swing 200 Run	50 Wall Ball 1500m Row 25WB 750m Row 12 WB 375m DONE!!!	4 rounds of:Run 400m 20 KB Swings 32/24kg Rest 2min	4 rounds of: 4 x 500m (2:30 or less) Rest = 4 min Each member will attempt to row 500m in 2:30 or less.  Each member has 2m 30 to row the distance.

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I remember coming in Momentum in January 2015, announcing (not that they cared) to the team that they’d be seeing less of me. Having been introduced to CrossFit in September 2014, my first bit of strength training had gone well and I had regained enough confidence in my body’s abilities to avoid injury that I looking for a challenge. (more…)

Barbell Club “Body Composition” 

The new format Barbell Club begins on Monday 7th March. The focus will be body composition and strength endurance, combining upper and lower body to help you to get lean. Expect to still lift heavy – this is not a light metcon.

Please download the programme and try to plan the weight you are going to lift before you come to class. I (Jenna) can help you with this if needed. I’ve provided a few guidelines below that can be applied across the board. 

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Week 2 of 5 CrossFit Open Time

COACHES COMMENT:

Gone snowboarding, back next week with the continuation on last weeks post.

RECOMMENDED WEEKLY READING:

Theboxmag.com: Why CrossFit Should Be Every Feminist’s Favorite Sport – The ideals surrounding female physique are changing. Embracing a healthy body is the new fad. Lean, strong bodies have lost their masculine stigma, and beauty as a concept is becoming inclusive of different shapes and sizes rather than exclusively waif-like figures. Muscles are miraculously becoming a sign of strength and confidence, and ladies who love to work toward the impossible are proving that previously assumed physical limitations are no match for women on a mission.

Breakingmuscle.com: 3 More Mobility Drills for Solid Overhead Lifts – When I ask new clients what they do most of the day, the answer is almost always “sit in front of a computer.” And it doesn’t stop there. They spend up to nine hours sitting at work. After work, they go home to sit for dinner and television. All sitting. All day.

Amnacademy.com: How to Reduce Tendon Pain and Improve Strength – They have described loaded isometric work whilst the athlete put’s their focused attention, which fires the prefrontal cortex quite strongly, onto the sound of a metronome which in turn fires the temporal lobes which creates a much higher activation of the brain while the person in contracting and it gets this great analgesic effect because your increasing brain activation globally and improving, via cortico-spinal tracts, facilitation to the muscles at work.

Techtimes.com: Coffee May Help Reverse Liver Damage From Alcohol: Study – Could this favorite pick-me-up also be your saving grace against liver damage from booze?

Buzzfeed.com: Here’s How To Actually Stop Eating So Much Sugar – Not everyone needs to make it a goal to eat less added sugar. If you’re meeting your goals for health, performance in your workouts, and body composition, and you feel good, you might be doing just fine with your present intake, says St. Pierre. As BuzzFeed Health has previously reported, if you eat a healthy and balanced diet of whole and minimally processed foods, having a couple cookies regularly probably isn’t something to worry about. So if that’s the case, maybe just keep enjoying those sweets.

 

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Momentum Training is all about the community. Sinan is local to Momentum and used to regularly come and kick the ball with the boys in the early days. Now, 3 years on and old enough to be on Work Experience he has chosen to spend the week @ Momentum Training with the boys and girls of Hackney. If you haven’t already get around and introduce yourself to Sinan!

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