CF training program, phase 2, week 1 31/7/17 – 6/8/17

Posted 28th July 2017 by Geoff Stewart

Week 1 of our new training phase, Louie. Read more about Louie here.

In this phase we are looking to introduce you to some new exercises in our Olympic lifting days, as well as some old classics. Make sure you understand the movement and have it sorted before you start loading the bar.  On the ME days we want you to put some weight on the bar and move well.  On the DE days it’s about moving the bar fast.

We have 2 tests coming your way this week:  Jackie and Helen.  Record your numbers, we will be breaking down the movements over the next few week and retesting at the end of this phase. There are some good old WODs as ever.

Big cuddles x


Lift to perform, not to impress

Posted 27th July 2017 by Geoff Stewart


Sadly, our squat focussed phase (and your newly tightened assets) will be quite literally behind us on Sunday 30th July and we will be welcoming in our brand new training phase, focussing on Olympic lifting and also including some energy systems work. We will be calling this phase Louie and we’re super excited about it. Jenna and Josh have just returned from sunny Manchester after doing the Catalyst Athletics Olympic lifting course with even more ninja-ness in their already large pockets and they are ready to pass this on to you.

Louie will be broken up into 3 week blocks, each containing various progressions for the Olympic lifts. These should have you hitting some sweet positions come the end of each 3 week period. We will also be looking at the training idea of dynamic effort (DE: lifting a non-maximal load with maximal speed) and maximal effort (ME: lifting a maximal load against a maximal resistance) and incorporating some energy systems work (EN: breathing heavily and building a sweat). The core background theory texts behind our programming in this phase are two strength and conditioning bibles: Science and Practice of Strength Training, V. Zatsiorsky and Westside Barbell: The book of methods (Louis Simmons). Shout out to Louis for also having possibly the best tattoos ever.

Bear in mind that you won’t see suggested % weights in this plan, although you will see some heavy medium and light scales next to lifts. These scales will be there to help guide you through the milestones in each 3 week phase.

As with all our programming, squats and general lifting will not be totally off the menu even if they’re not the star attraction. Our front and back squat days and our upper body days will be going through one heavy day (ME, where we will be looking for you to hit a good depth, get in some some nice positions and build on your numbers) and one lighter day (DE, where we will be focusing on consistency of movement and developing some speed).

Lets not forget the WODs. We will be testing Helen and Jackie in week 1 to set a benchmark then building on them over the phase and re-testing at the end. Wednesdays and Sundays will be your energy days (Wednesday also being your heavier conditioning day) and Sunday a bit more of a breathing day. Watch this space on the blog for more in the coming few weeks.

How do I make the most of this phase?

We all like to do it all yesterday but patience and consistency is key here. To make the most of this phase:

1.   Pick your battles

– Attend the same day of the week for the whole 3 week sub phase to make sure you are keeping the skill fresh in your mind.

– Record numbers. Old fashioned pen and paper if not on your phone.

2.   Don’t miss any reps

– Drill in precision in the first 3 weeks then you will be prepared for the loads to come.

– Don’t lift to impress, lift to perform.

3.   Listen to your body

– In the energy system days learn how your body reacts to given tasks.

– Are you the short and fast or long and slow guy or girl?

As with all things at Momentum we are aiming for you to enjoy yourselves and make some gains in all departments. Have fun folks and don’t take yourselves too seriously, it is good for you honest.

Heavy Metcon 26/7/2017

Posted 25th July 2017 by Geoff Stewart

Heavy Met-Con

Lets keep this simple..

Warm up please.

30 rounds for time

5x Thrusters – Medium

3x Strict pull ups

1x There and back over the box jump

Crossfit Weapons 23/7/2017

Posted 21st July 2017 by Geoff Stewart

Crossfit Weapons

A. 8min to AMRAP -light

10x KB swings

10x STOH ea

10x KB squats

10x Bent over rows

B. 15min EMOM -(5sets)- Build weight through set only 1 weight per complex

min1. 3x Deadlifts

min2.  2x power cleans

min3. 1x push press / jerk

C. 21/15/9 each AFAP

21x Deadlifts @45 /30 or lighter

21x power cleans

21x Push press

15x Deadlifts @45 /30

15x power cleans

15x Push press

9x Deadlifts @45 /30

9x power cleans

9x Push press

D. 16mins teams 2- Breath and move

work to rest  -1:1

Bike 60 sec

rest 60 sec

GTOH 60 sec @ 45/30kg MX

rest 60 sec