Archives

StrongCon – June 2022

Posted 30th May 2022 by Jenna Fisher

 

StrongCon workouts: June-July 2022

Workout 1: cardio = short intervals, hard effort level / main lift = back squat

Workout 2: cardio = long intervals, medium effort level  / main lift = deadlift

Workout 3: cardio = medium intervals, hard effort level / main lift = bench pess

I strongly recommend reading the spreadsheet rather than just the whiteboard as more information is provided here. It will also enable you to mentally prepare so that you can approach the workout with an appropriate weight and effort level to achieve the most out of it.

Crossfit Program – 30th May – 5th June 2022

Posted 29th May 2022 by Geoff Stewart

Week 9. This is a big week everything is coming together well your lifting number and your fitness are all moving North. We will be testing next week so look after yourself check-in with your numbers please don’t hurt yourself.

Be brave.

 

Monday – Clean & Jerk

Tuesday – Back Squat and Pulling

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Snatch

Saturday – Deadlift and pushing

Sunday – Service

 

Monday – Clean & Jerk

A High pull, power clean, front squats, and press 5×1+1+1++1. E90sec

 

B Hang power clean and squat clean 6x (1+1) -15min

 

C 4x E45sec with 45sec rest ME power clean and press @45/30 – move fast”

 

Run 400 mtrs

21-15-9

box jumps

Press ups

 

Row 500mtrs

21-15-9

DB squats

DB push press

 

Bike 30cals

21-15-9

Burpees

T2B

 

Tuesday – Back Squat and pulling

Back Squat 8×2,2,1,1,1,1,1 @95%

rest 2min

Back squats 1xME @60% A

 

6min

B ME ring pull-ups -quality reps

Every time you break 20 air squats

 

Chippers:

Y.G.I.G – Split 50:50 anyway

120 – KB Swings 24/16

100 – Cals Mono- structural

80 – KB push press

60 – KB squat cleans 24/16

40 – T2B

20 – D-Ball over the shoulder

10 – D- Ball Squats

 

Wednesday – Conditioning

“Climbing”

24mins work

1 rounds Cindy

1x BB complex

2 rounds Cindy

2x rounds BB complex

3 rounds Cindy

3x BB complex

4x rounds Cindy

4x rounds BB complex

Etc

 

BB complex 45/30

5x Deadlift

3x hang power clean

1x Thruster

 

12mins YGIG

row or ski-erg or bike…..HARD

1min on 1min off

 

Thursday – Gymnastics

 

Friday – Snatch

A 3-position power snatch 6×3 -speed E90sec

 

B Snatch jerk, snatch balance and OHS 4×1+1+1 E90sec

 

15 Mins To establish a challenging weight: Snatch x1 -NO misses

 

3 rounds AFAP

36 DU in-between each round

15-12-9

alt arm Db snatches rx22.5/15

Sit ups

 

Saturday– Deadlift and pushing

A Deadlift 7×3,3,2,2,1,1 ,1

A1 Standing BB OH press 6×3 (pins)

 

6-8min

B HSPU x ME-scales every time you break do 6 split jumps

 

Anthony Waller Special.

 

Sunday Service

Warm-up coaches choice

“Air Force”

For Time

20 Thrusters rx45/30

20 Sumo Deadlift High-Pulls rx45/30

20 Push Jerks rx45/30

20 Overhead Squats rx45/30

20 Front Squats rx45/30

4 Burpees at the top of each minute

 

rest 5mins

 

AMRAP in 12 minutes

4 Dumbbell Thrusters rx2x22.5/15

6 Toes-to-Bar

24 Double-Unders

 

 

 

 

 

News note – June 2022

Posted 28th May 2022 by Geoff Stewart

 

Another exciting news note coming your way. This note has taken a bit of an abstract wonder, mostly we are chatting about gym music and the Momentum Spotify account. We do, however bring you some news of gym competitions, social events, new gym swag and exciting news from Arch 325.

_________________________

It’s a bit of an abstract news note this one or so you might think but there are lots of parts that make up a great gym and community. We give a massive high five to the lifting numbers, programming rigour, sweat, cheers and general banter. As some of you may or may not know the old goat (Geoff) thinks he is a bit of an authority on a good gym tune (thinks being the operative word). We do press the Spotify button but over the year due to some clever playlists and algorithms, we have honed our playlist selection to a good few quality playlists. It’s not just random. A good solid playlist can switch up or down the mood to suit the class and the program. The right tune at the right time can get you through the extra thruster that can keep you moving during an Anthony W monster Metcon. Mr Waller has the now-famous “well naughty ” playlist in his arsenal the foresight to drop some “binging banging two-step Gaba dance hall hardcore techno low fi number” just as you thought you couldn’t do another rep, also, not to mention the much-maligned Heavy metal(ish) tunes up his ever-expanding sleeves if needed. Anthony B brings some old-school hip-hop vibes to get your head tapping and your track pants hanging low and your false grip tight. I like the idea that I bring some left-field disco, house retro feeling vibes dropping in some Human League, Specials and the monster Fatback bands “I found loving” (you lot are far too young to know) a bit more often than I should. As well as some right silly trendy nonsense when I can get away with it. Josh loves a remixed cheesy house classic, and we believe that his mum used to play him “Sandstorm” by Darude in the womb hence the love of anything over 120bpm. Don’t get me started about the spin studio and the rigour Jenna and Jules put into their playlists or this note might not be so much a note but more essay like.

_________________________

Let’s not forget some stuff for diaries and you’ll want to know about it.

Summer BBQ – 18th June – We will be running a slightly different routine with all in one styled class run during the day on the hour. Followed by a BBQ and tunes on the decks by Nuno.

We will be having friendly competition will CrossFit London. Friday 1st July in the PM. More to follow on this but keep an eye on the instagram for this. Go give us a follow and a like or two.

Hyrox – November 19th – If you are looking for a little adventure in to the fitness realm and would like to do a team (duo, quads, mixed/same sex) workout, this is for you. If you are interested and don’t have a partner, get in touch with Josh and he’ll pair you up with another loving soul.

_________________________

Yoga.

Our good friend Lucy Buschhaus is putting on yoga classes in Arch 325. Lucy is a yoga ninja and will offer the perfect Yoga Ying to our training Yang the class will be in a Vinyasa style. These are not Momentum Training Classes you’ll need to book via your Team up accounts. Current members of Momentum Training will get a discount per class to get your code make sure you check you’re inbox, Classes will start on the 6th of June and will be Monday @ 7 pm Wednesday @ 7 15 pm and Friday @ 9 am in arch 325.

_________________________

Momentum Swag

You’ll be seeing some Momentum swag rocking up at the front. Our SS collection will comprise of a nasty tank/tee for those looking to lift the tan lines and also a cheeky regular tee with some nasty prints and Momentum themes prints. Keep an eye out as all of these will be pre-order. Keep your eyes peeled and be sure to snap it up when you get the chance.

_________________________

Spin packages in 325

As many of you are aware we have an amazing spin studio with giant mirror balls, a solid sound system and wicked instructors and due to demands we now offer spin only packages for peeps who wish to drop in or spin is their thing.

Spin Packages

Spin 5 pack

Spin 10 pack

Spin 20 pack

_________________________

Special offer – upfront membership

Unlimited (12 months, pay upfront)

13 sessions (12 months, pay upfront)

Unlimited (6 months, pay upfront)

13 sessions (6months pay upfront)

Crossfit Program – 23rd May – 29th May 2022

Posted 22nd May 2022 by Geoff Stewart

Week 8. Another big week coming your way. Check your numbers you would (hopefully) notice there is a theme to bits of your program as we a building to our tasting week (10). Keep going keep pushing.

Be brave.

 

Monday – Clean & Jerk

Tuesday – Back Squat and Pulling

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Snatch

Saturday – Deadlift and pushing

Sunday – Service

 

Monday – Clean & Jerk

A High pull, power clean, front squats and press 5×1+1+1++1. E90sec

 

B Hang power clean and squat clean 6x (2+1) -15min

 

C 2x 1 min wrk/1 min rest ME power clean and press @45/30

 

“Oil change”

800/1000 meter run

50 Dumbbell Snatch

75/50 Calorie

50 Burpees

 

Tuesday – Back Squat and pulling

A Back Squat 7×2

rest 2min

B Back squats 1×20 @70% A

 

10min -AMRAP, but take your time

C ME pull up -quality reps

C1 Box jumps x6

 

“Buy, Buy, Buy”

3 Rounds

Buy-In: 50/40 Calorie

Into Max Rounds

30 Double Unders

10 double KBgoblet Squats 20/10

 

Wednesday – Conditioning

 

Coaches choice warm up

 

“3 more thrusters”

12 min work YGIG rx 45/30

7x BB Deadlift

5x power clean

3x thruster

rest 1 mins

8min work YGIG

5x power clean

3x thruster

rest 1min

4min work YGIG

3x thrusters

rest 3 min

50 T2B or T2R

every time you come off the bar or rings do 5 burpees

 

Thursday – Gymnastics

 

Friday – Snatch

A 3 position power snatch 6×3 -speed E90sec

 

B Snatch jerk, snatch balance and OHS 4×1+1+1 E90sec

 

C 15 Mins To establish a challenging weight:

Snatch x1 -NO misses

 

4min per station 40/20 work to rest – Max reps / Kcals

D ball over shoulder

Change 2min

Box jump overs and step downs

Change 2min

Row, Bike or ski

 

Saturday– Deadlift and pushing

A Deadlift 7×3,3,2,2,1,1 ,1

A1 Standing BB OH press 6×3 (pins)

 

10min

B Db RDLx8 -Heavy

B1 HSPU x ME-scales

 

Anthony Waller Special.

 

Sunday Service

Warm-up coaches choice

 

“Thumb War”

5 Rounds rolling clock

1 Minute Wallballs

1 Minute Hang Power Snatch @45/25

1 Minute Bike / Row or Ski

rest 2min

record scores per round

 

 

 

 

Crossfit Program – 16th May – 22nd May 2022

Posted 15th May 2022 by Geoff Stewart

Week 7.

 

Be brave.

 

Monday – Clean & Jerk

Tuesday – Back Squat and Pulling

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Snatch

Saturday – Deadlift and pushing

Sunday – Service

 

Monday – Clean & Jerk

A High pull, power clean, front squat and press 5×1+1+1++1. E90sec

 

B Hang power clean and squat clean 6x (2+1) -15min

 

C 6min every 20seconds 1x power clean and press

 

Speal.

3 rounds AFAP

30x cals

30x KBs

30x burpees

 

Tuesday – Back Squat and pulling

A Back Squat 7×2

rest 2min

Back squats 1×15 @75% A

 

10min

B 6x vertical jumps

B1 5x ring pull ups plus 30sec hold at top on the last rep

 

5 Rounds each For Time YGIG exercise

21x Kettlebell Swings 24/16

15x Burpees

9x T2B

 

Wednesday – Conditioning

 

“Snakes and ladders”

YGIG

1>6<1

power clean Rx 60/45

MONO- structural

YGIG

10-15-20-15-10 cals

YGIG

Pull ups

1>6 -6<1

MONO- structural

YGIG

10-15-20-15-10 cals

YGIG

box jumps

1>6 -6<1

MONO- structural

YGIG

10-15-20-15-10 cals

YGIG

Thrusters Rx 45/30

1>6 -6<1

 

Thursday – Gymnastics

 

Friday – Snatch

A 3-position power snatch 6×3 -speed E90sec

 

B Snatch jerk, snatch balance and OHS 4×1+1+1 E90sec

 

15 Mins To establish a challenging weight:

Snatch x1 -NO misses

 

1000mtr Rowing / ski erg/ 800 run / 50cals bike

3 rounds

6xD ball over shoulder

12x DB push press

18x burpees

1000mtr Rowing / ski erg / 800 run / 50clas bike

 

Saturday– Deadlift and pushing

A Deadlift  6×3,3,2,2,1,1

A1 Seated BB OH press 6×5 (pins)

 

10min

B alt db lungesx8el -Heavy

B1 HSPU x ME-scales

 

Anthony Waller Special.

 

Sunday Service

Warmup coaches choice

 

15min AMRAP  @75kg/ 50kg

3 deadlifts

3 hang-clean squats

3 shoulder-to-overhead

 

3 rounds for time of:

50-calorie row

15 handstand push-ups -scale as needed

50 double-unders

Time cap: 20 minutes