Weapons 5/1/16 – 7/1/16

Posted 4th January 2016 by Geoff Stewart


Tuesday 5/1/2016

warm up

Spend 10mins with a foam roller

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


CFH Training Plan 03/01/2016 – 09/01/2016

Posted 3rd January 2016 by Josh Schouten

Week 9 of 10 Energy System Training



Smart-GoalsThis year I’m going to …  WHAT, WHEN, WHY and HOW?

Hopefully you have heard and read about S.M.A.R.T goal setting, although many of us fail to follow the principle correctly.  If you’re serious about making changes in your lifestyle for the better in 2016 you need to be held accountable to Specific, Measurable, Achievable, Results-focused, Time-bound goals.


When writing down your goals you need to consider:

  1. Specific“I’m going to get lean and improve my body composition” is not a specific goal.  You need to specify WHAT you are going to do, HOW you are going to do it and WHY you are going to do it.  A better example would be

“I’m going to decrease my body fat by 5% in 2016 by training 3-4 times a week and improving my nutrition.  I want to look and feel better about myself.”

  1. Measurable – What is measured can be improved, it’s kind of pointless having goals if you do not take measurements.  If your goal is to get lean you need to know your body composition and take before and after photos, if your goal is to get stronger you need to know what you bench, deadlift, squat and pull before you start, if your aim is to improve your fitness levels you need to be able to measure that as well.

“In 2016 I’m want to get stronger and improve all of my big lifts by 10%.  I currently deadlift 125kg, squat 100kg, bench 66kg and can do 5 bodyweight pull-ups.” 

“In 2016 I’m going to decrease my body fat from 25% to 20% so I can fit into my wardrobe of clothes.”

  1. Achievable – Don’t set yourself an unrealistic goal in 2016, goals need to be achievable and you need to be aware of how quickly you can lose body fat, build lean muscle mass or increase your strength.  If you currently squat 100Kg for 1rep you’re not going to be able to increase this to 200kg in one year.  If your body fat is 25% now and your not willing to cut back on your alcohol intake and eat a healthy diet, you’re not going to lose 5%.  It’s the cold hard truth people. It’s also worth noting that if your body fat percentage is high (>20%) it is easier to loose 5% than if your body fat is already below 20%.  The leaner you are they harder it is for many people to fine tune their lifestyle to see small improvements.
  1. Results – Goals should measure outcomes not activities. “I’m going to train 3 times a week” is not a results focused goal.  Why are you going to do train 3 times a week, what are you hoping to get from this?  “I’m going to do the whole life challenge,” again why?  You need to be specific and you need to say why you are going to do these activities.
  1. Time-bound – goals need to be linked to a timeframe to keep you accountable and on the right path.  “I’m going to drop 5% body fat” is not a time-bound goal.  When are you going to so this, tomorrow? Next week? Next month? Next year? In 10years?  You need to be held accountable and you need to be able to set milestones along the way.  If my goal is to increase my strength by 10% in 2016 I need to be improving my strength by 2.5% every 3months.  This makes the goal more achievable and helps me to plan my progress and make changes along the way.

If my goal is to lose 5% body fat in 5months I’m going to need to be dropping 1% body fat each month.  If I fail to drop 1% body fat in one month I know that my lifestyle is going to need to change dramatically if I’m going to achieve my end goal.  My exercise, nutrition, rest and recovery are going to need to improve if I’m going to stay on track.

If you’re serious about improving yourself in 2016 you would be wise to set yourself some S.M.A.R.T goals and hold yourself accountable to these goals.

RECOMMENDED WEEKLY READING: 2 Numbers That Will Make You a Better Rower – What do all those numbers on the rower actually mean? What should you be looking for to improve your rowing performance? Coffee Improves Athletic Endurance – study reviewed more than 600 scholarly articles and screened for those that focused on coffee, measuring both the dose of caffeine and the endurance performance. The Real Reason Why People MUST Squat Differently – why athlete comfort should dictate squat stance width, why some people’s (not EVERYONE) feet point out (no matter how much “mobility” work they do), why some people have a really hard time squatting deep, and why some people are amazing at pistols while others can’t do them at all. Hormonal Response to Exercise, Revisited: A Consequence, not a Determinant of Your Mood, Effort & Performance – the increase in cortisol could serve as a measure of how much effort the subjects put into their workouts; and this, in turn, determined their muscle gains (more effort = bigger growth stimulus = greater gains). Magnesium — A Key Nutrient for Health and Disease Prevention – Magnesium plays an important role in a wide variety of biochemical processes including optimizing mitochondrial function and the creation of ATP, regulation of blood sugar, and the activation of muscles and nerves

Eating processed food is a primary risk factor for magnesium deficiency. Magnesium is also lost through stress and lack of sleep. If you have elevated insulin levels, you’re quite likely to have low magnesium levels Foods high in magnesium are listed and recommendations for magnesium supplementation are included; as well as guidance for other nutrients that work in tandem with magnesium (calcium, vitamin D, and K2)



CrossFit Hackney Energy System Training Log Book


New Year membership offers

Posted 1st January 2016 by Geoff Stewart

Everyone loves a bargain going into the new year and everyone needs/knows someone who needs to kick start their training plan so in the months of January and February 2016, Momentum Training will be running two membership offers:


  • Refer a friend* for a 25% discount on one month’s membership. If you refer a friend during January or February 2016 we’ll give you both a 25% membership discount on one month’s membership (any membership). If your friend hasn’t CrossFitted before then she/he can do our CrossFit Foundations course  with a 25% discount off the first month. You both need to purchase your memberships then email with your names and we’ll credit your accounts with the relevant amounts**.
  • 10% off your first month’s metcon membership. For those of you who aren’t sure you’re ready to CrossFit, but want to build tone and fitness fast, we are offering a new met-con only membership which is cheaper than full membership, to reflect the simpler met-con programming and class format. We are offering two options (both on a pay as you go, month-to-month basis so you’re not tied into a contract):

           – 9 sessions per month at £105  (£11.66 per session)

           – 13 sessions per month at £140 (£10.76 per session)

You can read more here, or if you’re ready, purchase Met-Con-9 or Met-Con-13 to get going. 10% will automatically be taken off your first month’s bill.


*Must be new to Momentum Training.

** Credit can be used against future purchases at Momentum Training (we are unable to refund cash equal to the amount of the discount). 

Post Christmas fatloss, fitness and tone: new metcon only membership – 10% off

Posted by Geoff Stewart

If you want to build fitness, endurance and strength but you’re not sure you want to dive straight into CrossFit in 2016, then this one is for you. If you sign up before the end of February 2016, we’ll give you 10% off your first month’s bill to help get you started.


So it was a great Christmas, you ate and drank your body weight in mince pies and fizzy wine, managed not to kill yourself on a hoverboard and so now you want to get into shape for 2016 but you know you’ll get to the gym, spend 20 mins working out how to use a crosstrainer then you might do some bicep curls but it’s busy and it’s boring and there isn’t much space so you go for the jacuzzi and early shower. It’s a sad, sad story, but like all the saddest stories, it’s true, and over the years we’ve heard it and seen it many times.

There is another way. If you’re not sure where to start with your training in the new year, we at Momentum Training pride ourselves on providing and delivering a great Met-Con (metabolic conditioning) class. It’s suitable for everyone, it’ll get you well on the road to achieving your goals fast (whether they are weight loss or strength related or anything in between) and it’s definitely not boring. Yes it’s hard work, but it’s effective hard work and there’s music and team spirit and lots of encouragement and the time flies once you get into the groove. Anyone who has done it will tell you it’s much better than a crosstrainer/jacuzzi combo.*

What is Met-Con and how is it different to CrossFit?

Read our short explanation.

What’s the new membership deal?

If you just want to come to Met-Con classes, and not CrossFit (at least for the time being), then we are offering a Met-Con only membership, which is cheaper than full membership, to reflect the simpler Met-Con programming and class format. We are offering two options (both on a pay as you go, month-to-month basis so you’re not tied into a contract):

– 9 sessions per month at £105  (£11.66 per session)

– 13 sessions per month at £140 (£10.76 per session)

To help get you started, we are also offering 10% off your first month’s Met-Con only membership if you sign up before the end of February 2016 – sign yourself up at MindBody and purchase Met-Con-9 or Met-Con-13 to get going. 10% will automatically be taken off your first month’s bill. Look forward to seeing you in class.


* There is also another, other way, and that’s to get stuck into CrossFit in 2016 – you can read more about our CrossFit Foundations Membership – or you can, of course, do a combo of both Met-Con and CrossFit – most of our members end up doing a mix of both. If you’re not sure what’s right for you then feel free to drop us a line at or pop in and see us, or book yourself onto a trial class and come and check us out.



Considering signing up to a CrossFit gym?

Posted by Josh Schouten

You’re considering signing up to a CrossFit gym and you’re a little nervous… Join the club!  Many of you may have heard or seen the amazing results that CrossFit can deliver.  Many of you have the desire to start a journey to improve your health and fitness, however this desire can be overshadowed by the fear of stepping into what is commonly perceived as an intimidating environment. TearsAndCuddlesConstantly hearing about how CrossFit is an intense and demanding fitness regimen containing a mix of Gymnastics, Olympic lifting and Power Lifting can scare many people away before they even GIVE IT A TRY.

At Momentum Training we understand how going into a new gym setting, surrounded by barbells, wall balls, kettle-bells, gymnastics rings, weight plates, and athletic men and women dressed to the nine’s in CrossFit attire can be very intimidating. How on earth does anyone new ever fit in and reach this level of fitness? The team at Momentum Training have thought long and hard about the most effective way to introduce new members to the wonderful world of Momentum Training and CrossFit Hackney. We have listened to feedback from members who have come in and done a trial class, foundations members, and the current members who have been through the “newbie” journey. We understand the intimidation factor and the need to LEARN, DEVELOP and PROGRESS gradually into the classes and the community. (more…)