Heavy Metcon 29/8/2018

Posted 29th August 2018 by Josh Schouten

Warm up because you know you need to!!

10 minutes working on your own:
10 power cleans
10 calories (bike)
10 DB shoulder to overhead
10 calories (row)

Working in teams of three:
30 seconds work, 1 minute rest.
Station 1: power cleans (50-70 kilos)
Station 2: bike (never stop moving)
Station 3: deadlifts (90-120 kilos)
Station 4: rower (never stop moving)
Station 5: DB shoulder to overhead (12.5-22.5kilos – don’t put them down)
Station 6: burpee pull ups (never stop moving)

In your teams of three, team member 1 works max effort for 30 seconds then rests while team members 2 and 3 go.

6 minutes per station.

Enjoy x

Crossfit Hackney / Old street training plan phase 5

Posted 25th August 2018 by Geoff Stewart


New training phase – phase 5 of 2018

Phase 5 will start on the 3rd September 2018 and run for 10-12 weeks.

We will start off by introducing this new phase with some basic mantra stuff that is vitally important to the training plan and community at Momentum Training. We love a good chat about training cycle, strength gains, max effort sets, accommodation methods etc. and all your coaches are indeed training heads themselves. One thing we all have in common is that we believe that training is vitally important on many, many levels, improving health markers, fitness levels, body composition, mental fortitude and personal satisfaction but most importantly it needs to be fun and enjoyable and you’ll want to keep on doing it. We don’t design 8-12-week body blasts (although you’ll get a pretty good result in that time), instead we plan for a longer game with a GPP program.

That said into our 5th training phase of 2018. You’ll be building up your foundation with a longer adaption phase than normal and then switch toward the end of the phase to an intensification phase where you’ll be looking to lift some new 5rpm max figures as well as working on your anaerobic threshold and some wod speed.  We are going to start you in with some higher repetitions, 10-15 super setting before dropping down to some more functional 3-5 reps supersets. There is good evidence that says if you’re involved in any kind of endurance sport or higher volume activity it’s vital to work at these lowered numbers as increasing your 1rpm % will increase tendon and ligament strength and greatly decrease the risk of injury. There will be a good spread of Olympic lifting in the form of complexes and repeated effort sets, all to improve form and position over varied stresses. Your engines will be tested with some work to rest sets, where we will be looking for a big effort and some speed with lots of recovery as well as the normal smorgasbord of wods and fun.

We can look after the training plan but there are also a number of other factors that are out of our control and that we would like you to be mindful of in this phase to really increase those gains.

  1. Good quality nutrition
  2. Good quality sleep
  3. Consistency in training and all things
  4. Keeping stress at minimal levels

So, in summation you’re going to be training hard, having fun, looking and feeling great. Now that’s what we call a training plan x

Crossfit training plan – 27/8/18 – 2/9/18

Posted by Geoff Stewart


Welcome to Phase 4, week 10 of our 2018 training plan.

Week 10. this is the final week of this training phase and just like last week we have gone a bit of piste but as many of you found out it wasn’t a foot of the gas in many cases it was a little bit of intros oxide in the training mix.


Again make your choice of 1reps efforts or some higher rep tempo lifts, be wise and don’t break yourselves. There is some great breathing work and you’ll need to be a bit organised in class with your timing and equipment so please look out for other people and your gym etiquette.


Check in with yourself before you wreck yourself.