Heavy Metcon 27/9/2016

Posted 27th September 2016 by Geoff Stewart

fat hero 1








Warm up

For the workouts


Working with a partner in a YGIG format for 5 rounds each


Leg crank on acid

Back squats 6 reps @ 120% BW +

Walking lunges 12 reps 70%BW+

Box jumps 12 reps

Box step ups 12el


Upper body crank on acid

Bench press x6 @ BW

Pull ups x6 @BW+

Weighted press ups x12

Horizontal ring rows x12


Working with your partner 30work 30 rest 6 mins each stations

Farmers walk – heavy

Battle ropes 30sec each AHAP



Making mind gains?

Posted by mtadmin

making mind gainsGains! All of us are trying to make gains.

Every week we turn up at the gym, we put the work in, we get uncomfortable, and we even put up with the coaches’ banter. We know that being fitter, faster, and stronger benefits our health in all sorts of ways, but does training at Momentum help our minds as well as our bodies?

Help me find out.

I’m doing some research into how our training and our lifestyles impact our mental wellbeing. Whilst we measure our progress in the gym in weight, reps, and time, when it comes to measuring mental wellbeing we have to make do with asking questions, so I’d love you to answer this survey on training and wellbeing. It’ll take just a few minutes, and is completely private and anonymous.

So why am I asking? Well, when I’m not being the ‘glute maximus’ (the ass) of Momentum, answering your emails and doing the behind the scenes stuff, I spend my 9 to 5 working in the mental health sector. The benefits of training and physical health are intrinsically linked to having a healthy mind, but it’s impossible to have perfect mental health all the time.

Think it doesn’t apply to you? I bet at some point your life has been affected by feeling overwhelmed, stressed, being unable to sleep, obsessing over food or nutrition, losing interest in things you usually enjoy.

Life has its ups and downs and it’s normal to experience these things from time to time. It’s just that if these issues persist they can wear us out, make it harder to enjoy life, and most tragically of all, affect our gains.

Don’t panic though, just like we make physical fitness part of our lifestyle, we can do the same for our minds. And perhaps we already are? This is where the survey comes in.

How is our mental wellbeing? How do our current lifestyles affect it? Could we being doing more to keep our minds healthy? Could a few tweaks to our lifestyles improve not only our performance in the gym, but our performance in life?

Help me to find out how we all are, and to get articles, sessions, and speakers to Momentum to keep us on the gains train.

You can take part in the survey here.

5 Common Mistakes for Fat Loss:

Posted 26th September 2016 by Josh Schouten

fatburningThe Momentum Small Group Body Composition P.T has been ticking over smoothly for the last 8 weeks.  We have a very consistent bunch of hard working members who are taking the additional steps required to improve their body composition, get lean and improve overall health.   A big part of this is education and lifestyle changes outside of the gym.

Improving ones body composition is not as simple as increasing the training volume.  The “more is not better” philosophy apply’s here, a calculated approach needs to be taken to see a steady change in lean muscle mass to body fat ratios.  Many people wasting time and effort in the gym trying to get lean without following a smart training protocol, without changing their diet or lifestyle habits.  Exercise is only part of the bigger picture and to be honest most of your fat loss comes for balancing your hormones correctly with nutrition and sleep.

The new phase of phase of the Small Group Body Composition P.T is going to focus on building some strength.  A large portion of the session will be dedicated to lifting some heavy weights and gradually progressing towards a 5RM in 4 weeks time.  Strength training is an important part of building a lean physique that many clients unfortunately avoid.  Here are 5 common mistakes that fat loss clients often make:

5 Common Mistakes for Fat Loss: (more…)

Crossfit training plan 26/9/2016-2/10/2016

Posted 25th September 2016 by Geoff Stewart


Heading into week 2 of our GPP intensification phase and how are you finding it?  Our aim this week is to put a few more kg on the functional rep ranges and aim to get a few extra reps out of your timed pieces on our foundation movements. Reps x weight = total volume – how are these numbers standing up? Another interesting calculation to give you a predicted 1rmp max is weight x reps x 0.033 + weight lifted = predicted max, try it see how you get on there is a lot of thinking out there that says a predicted 1rmp max is far safer and rep ranges from 3-7 are far better predictors of real rounded fitness and strength. How is your oly lifting coming along? We are looking for a good level of speed through the gassy reps. On our breathing days we are asking you to dig into and build those anaerobic bases  and push those perceived effort levels a bit higher: you will be getting some extra rest so you can push.

A much discussed and maligned topic in the fitness world is the pull up. We ourselves in the Momentum team have had many a discussion and hold varied views on what’s good, bad and ugly. Strict, negative, weighted, kipping, butterfly, they all have a place somewhere in the wonderful world of CF and GPP. What we all do agree on is that there is a high injury risk (ask Geoff about “slap tears”) and a good structured progression is the way forward. Don’t get stuck in a rut, try another scale version or ask you coach for some tips. Have a go folks but please be mindful of injuries.

Tally Ho and onwards

Let’s work.


Train in the Correct Rep Ranges

The amount of reps you are completing per set of an exercise is a very important component of building muscle. Sets of 1-5 reps are geared for strength gains. You can definitely build muscle mass with these sets, but low reps like this are better for building absolute strength. Sets of 15+ are great to build muscular endurance, but cause less muscle damage and less growth. If you are serious about building muscle, you must spend a significant amount of time training in rep ranges geared toward hypertrophy (muscle growth). Sets of 6-15 reps are great for building muscle, with the sweet spot landing in the 8-12 rep range.

Here’s the kicker – train to failure (or at least close to it). We’ve all seen people in the gym rack the weight on a set of 12 when they clearly have more in the tank. Completing a set of 12 when you are good for 25 reps isn’t going to get the job done. However, for compound, multi-joint leg movements, you must be careful and follow a periodized plan. Training to complete failure on these movements on a weekly basis can have a negative impact on your training and overtax the central nervous system.




Heavy Metcon 21/9/16

Posted 20th September 2016 by Geoff Stewart


Its all about the numbers..

Warm up like you mean it.


With a BB.

Muscle cleans x5

High clean pull x5

Power clean x5

Push press x5


Increase weight on the bar slowly until to a good weight then move to clean and press and build to a good heavy single approx. 70% 1rpm


Workout in pairs YGIG format

Power clean and press x1

Bike / rowing x2kcals

Power clean and press x2

Bike / rowing x4kcals

Power clean and press x3

Bike / rowing x6kcals

Contuntie to work up numbers format for 30mins


KB breathing 16mins

KB swing 30sec

Hold KB 30sec

KB squat 30sec

Hold KB 30sec

KB press 30sec

Hold KB 30sec

Kb thrusters 30sec

Hold KB 30sec