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Some membership FAQs from Craig

Posted 11th July 2016 by Geoff Stewart
Can I book classes on my phone?
Yes! Download the MindBody app from the App Store or Google Play and then create an account with the same email address as your MindBody online account. You should then be able to access the Momentum schedule from your favourites and start booking classes. Here are the instructions.
How can I change my membership?
Send us a quick email and we will make the change for you. If you do it yourself you’ll end up with 2 memberships.
Does my monthly allocation of classes run with the calendar month?
No. Your month will run from either the date you bought the membership or another date you chose when making the purchase. You can check this by logging into your account at our MindBody page.
My credit / debit card is expiring soon, how can I change my details?
MindBody will allow you to edit your payment details if your card expires within the next 4 months, go to ‘Your Info’ on our MindBody page.
My credit / debit card doesn’t expire in the next 4 month, how can I change my details?
Email us and we’ll remove your existing card details. You’ll then be able to log in and add your new details.
I’ve changed my card details on the mobile app, will this change the card to which membership is charged?
No. The card details stored on the MindBody app can only be used to buy PAYG options at Momentum or any other facility using MindBody.
Will I be charged if I don’t show up for class?
Yes, the class will be taken from your monthly allocation.
Will I be charged if I cancel my booking?
Not if you cancel early, late cancels will be charged as if you attended. Late cancellations are:
For classes at 6am and 7am – 10pm the night before
For all other classes – 1 hour before the  class
Please help out your fellow members access classes by cancelling as early as possible.
I want to freeze my membership whilst I’m away. Can I do this?
You can freeze your membership for a minimum of 7 days. Email us in advance telling us how long you want to freeze your membership for. You won’t be charged during the freeze period apart from a £10 admin charge for freezes between 7 days and a month, and £20 for freezes longer than 1 month.

 

CFH TRAINING PLAN 11/7/16 – 17/07/16 WEEK 11

Posted 10th July 2016 by Josh Schouten

This week we will start to see some of the workouts appear from the London Box Battles. This event is being held at CrossFit Hackney Saturday 23rd July. This is a teams event so if you haven’t entered already and would like to find a partner please ask around or come and see one of the staff and we will help you find a partner!

Practising these workouts will allow you to learn what does and doesn’t work for you. Get in there give them a go!

CF_Hackney_Strength_Phase_2016

Heavy Retcon 6/7/16

Posted 5th July 2016 by Geoff Stewart

sinking-boat3

 

Warm up

Wall squats 2-4-6-8-10

Ring rows 2-4-6-8-10

Air squats 2-4-6-8-10

Press ups 2-4-6-8-10

 

Do some work..

EMOM – go heavy for 32mins

Deadlifts 5

Dips 5

Double KB walking lunges 5el

Pull ups (strict) 5

 

Earn your rest..

In teams of 4 each much row 150mtrs AFAP in a 4 min window if your not rowing your doing:

1 Stick jumps

2 Press into pike

3 goblet squats

4 Burpee pull ups

 

CrossFit Engineering July 2016

Posted 4th July 2016 by Josh Schouten
CrossFit Engineering
  Week 1 Week 2 Week 3 Week 4
Monday Warm Up /Skill Squat / Bending Mechanics
Muscle Clean x 5
High Hang Power Clean x 5
Strict Press x 5
Push Press x 5
Power Clean + Push Press x 5
Squat / Bending Mechanics
Muscle Clean x 5
High Hang Power Clean x 5
Strict Press x 5
Push Press x 5
Power Clean + Push Press x 5
Squat / Bending Mechanics
Muscle Clean x 5
High Hang Power Clean x 5
Strict Press x 5
Push Press x 5
Power Clean + Push Press x 5
Squat / Bending Mechanics
Muscle Clean x 5
High Hang Power Clean x 5
Strict Press x 5
Push Press x 5
Power Clean + Push Press x 5
Strength Part A: E2MOM 6 mins
A1: Back Squat 3 x 3-4 @ 5510Part B: E2MOM 12 mins
B1: RDL 3 x 12-15 @ 3010
B2: Push Up 3 x 10-12 @ 3010
Part A: E2MOM 6 mins
A1: Back Squat 3 x 3-4 @ 5510Part B: E2MOM 12 mins
B1: RDL 3 x 12-15 @ 3010
B2: Push Up 3 x 10-12 @ 3010
Part A: E2MOM 6 mins
A1: Back Squat 3 x 5-6 @ 3310Part B: E2MOM 12 mins
B1: RDL 3 x 8-12 @ 3010
B2: Push Up (variations) 3 x 10-12 @ 3010
Part A: E2MOM 6 mins
A1: Back Squat 3 x 5-6 @ 3310Part B: E2MOM 12 mins
B1: RDL 3 x 8-12 @ 3010
B2: Push Up (variations) 3 x 10-12 @ 3010
Date 04/07/16 11/07/16 18/07/16 25/07/16
W.O.D 20min E4MOM (5rounds) of:
20 x RKBS (moderate)
10 xBuprees

4 Rounds of:
5min AMRAP:
5,4,3,2,1reps of:
Front Squat (moderate)
Burpee
-then-
MAX Rowers in remaining time

-Rest 3min between rounds –
3 Rounds of:
4min AMRAP
12 Thruster 20/15kg
12 RKBS
– Rest 3 mins between rounds
12min AMRAP of:
150 Wall balls (light)
90 DU [180 Single Skips]
30 Burpess to Target

 

CrossFit Engineering
  Week 1 Week 2 Week 3 Week 4
Wednesday Warm Up /Skill 4 Rounds of x 5reps ea
Tall Muscle Clean
Hang Clean High Pull
Hang Power Clean
3 Rounds of x 5reps ea
Tall Muscle Clean
Hang Clean High Pull
Hang Power Clean
Front Squat
3 Rounds of x 5reps ea
Tall Muscle Clean
Clean High Pull
Power Clean
Front Squat
3 Rounds of x 5reps ea
Tall Muscle Clean
Hang Clean High Pull
Power Clean
Front Squat
Hang Clean
Strength PART A. 16min E2MOM (4 sets) of:
min 0,4,8,12:  [8-10] RFE Split Squat, 4010
min 2,6,10,14: [8-10] Snatch Grip RDL, 4010

PART B. 16min E2MOM (4 sets) of:
min 0,4,8,12: [8-10] Mid Grip Rack Pulls, Below the knee
min 2,6,10,14: [12-15]Hack Squats
PART A. 16min E2MOM (4 sets) of:
min 0,4,8,12:  [8-10] RFE Split Squat, 4010
min 2,6,10,14: [8-10] Snatch Grip RDL, 4010

PART B. 16min E2MOM (4 sets) of:
min 0,4,8,12: [8-10] Mid Grip Rack Pulls, Below the knee
min 2,6,10,14: [12-15]Hack Squats
PART A. 16min E2MOM (4 sets) of:
min 0,4,8,12:  [8-10] RFE Split Squat, 4010
min 2,6,10,14: [8-10] Frizzbie Curls, 4010

PART B. 16min E2MOM (4 sets) of:
min 0,4,8,12: [8-10] Snatch Grip Rack Pulls, Below the knee
min 2,6,10,14: [8-10]Hack Squats
PART A. 16min E2MOM (4 sets) of:
min 0,4,8,12:  [8-10] RFE Split Squat, 4010
min 2,6,10,14: [8-10] Frizzbie Curls, 4010

PART B. 16min E2MOM (4 sets) of:
min 0,4,8,12: [8-10] Snatch Grip Rack Pulls, Below the knee
min 2,6,10,14: [8-10]Hack Squats
Date 06/07/16 13/07/16 20/07/16 27/07/16
W.O.D 3 Rounds of:
3 Min AMRAP
10 x Wall Ball
15 x Russain KB Swing (moderate)
Rest 1 Min
The aim here is to keep moving at a consistent pace for each 3 min block.
5 Rounds of:
20 Air Squats
10 SA KB Swing – Left
10 SA KB Swing – Right
15 Mins of
Groups of 3 YGIG
AirtFit 15 cal – Hard
Wall Ball x 10
Kb Swing x 10
30 sec on/off for 12 min
Sation 1:
Air Squat
Sation 2: Kb Swing
Sation 3: Ab Mat Sit up

 

Barbell Club Phase 7 – going old school

Posted 3rd July 2016 by Jenna Fisher

Homer pecs

Barbell Club Phase 7

In Barbell Club over the past months we have used many proven bodybuilding and composition techniques: GBC, 6/12/25, pre-exhaust, and drop sets. This phase will continue the journey with a technique used by an old school competitive bodybuilder, Vince Gironda. It is a different approach to what you are used to but keep in mind that if you continue doing the same workouts month in month out you will eventually plateau. 

Since Gironda’s workout is metabolic he would prescribe it pre-contest to increase fat loss whilst maintaining muscle mass. Hence Barbell Club taking this on pre-summer. It will also give your bodies a rest from the heavy loads of the last few months. 

Format

8×8 (8 sets of 8 reps)

15-30 secs rest between sets

30-40% less weight than your 8RM 

(End goal for advanced athletes would be to use your 8RM weight with only 15 secs rest)

Complete all 8 sets on one exercise before moving on to the next. 

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