CrossFit Engineering – March 2016

Posted 29th February 2016 by Josh Schouten
CrossFit Engineering
  Week 1 Week 2 Week 3 Week4

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
750m Row
12 WB
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.


Momentum Member Update (Annie Ross) – 52 Challenges in 52 weeks

Posted by Josh Schouten

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 – “The change is here”

Posted by Josh Schouten

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. 


CFH Training Plan 29/02/2016 – 06/03/2016

Posted 28th February 2016 by Josh Schouten

Week 2 of 5 CrossFit Open Time


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

RECOMMENDED WEEKLY READING: 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. 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. 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. 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? 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.



Momentum Training – Welcome Sinan

Posted 24th February 2016 by Josh Schouten

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!