This is an advanced class. The main lifts are with barbells. You must know how to perform these movements without instruction and be confident in holding form whilst under fatigue. Other than that, all are welcome!
Heavy Metcon 20/2/2019
Crossfit Program – 18/3/2019 to 24/03/19
Summers coming and we’re ramping up the training nicely. We’re getting used to the movements now and really starting to feel the movements. Strength if being gained and workouts are getting crushed. We’ve got a good mix of heavy and hard along with some pure conditioning workouts with don’t involve burying ourselves. Along with this, there has been a rumour of a gym dog…
We’ve now got one week remaining of the CrossFit Open before the Sundays resume as normal programming and we can get on our merry way. The BBQ is booked in so await news of the finer details!
Lots of love,
Team Momentum
Monday 18 March – Weightlifting Week 3
Hi Team,
We are now in week 3, this week we are dropping the percentages even more! But do not despair, this is for a reason. Week 4 we will be working at 90% of our lifts.
SO…focus this week, use it to fine tune your lifts and get prepped for week 4!
Heavy Metcon 13/2/2019
This is an advanced class. The main lifts are with barbells. You must know how to perform these movements without instruction and be confident in holding form whilst under fatigue. Other than that, all are welcome!
MOMENTUM TRAINING – 2019 Members Survey – Have your say!
It’s that exciting time of year again where we put out the Momentum Training annual survey (we say annual but we haven’t done one for a couple of years now, but we like to think of it annually).
It’s the opportunity for you, our wonderful members to show your love for your coaches, express your love for programming, praise the amazing showers, share your wonderful gains and generally give love and hugs all around.
Of course, you can always take the opportunity to give us quality feedback on what would make us that little more special and entice you out of bed at 6am in the morning.
We’re leaving the survey up for 2 weeks until 22nd March 2019. It would be great if you can spare 5 minutes of your time to make this place even more special.
If you don’t fancy filling it out and have some feedback please get in touch with Geoff and Josh directly. We don’t bite (very often) and are more than happy to drink a good coffee.
Love respect and tight assets.
Take survey here
Crossfit Program – 11/3/2019 to 17/03/19
Hopefully, we have all had the chance to fill out the 2019 Members Survey by now. If not, there is still time. Head on over and fill it out.
Hopefully, we liked getting back into the swing of some of the big lifts. Now we all know about those pauses to get you working. Over the next month spend some time learning these positions and getting comfortable with the uncomfortable. We’ll soon come out on the other side of this.
Now and then this comes around but it is only fair play for everyone. Please, please if you’re booked into a class and can’t make it to the session, can we please unbook your self so we aren’t taking the spot form another willing punter looking to increase the tightness of their pecs. Changes on this are coming…
We still have another 2 weeks of Sundays and the CrossFit Open, after this normality will be restored and full programming will be with us again. A touch of summer and daylight savings is also joining us at the end of the month. Bring on the summer BBQ!
Heavy Metcon 6/3/2109
This is an advanced class. The main lifts are with barbells. You must know how to perform these movements without instruction and be confident in holding form whilst under fatigue. Other than that, all are welcome!
Gymnastics – March 2019
Some great times were achieved in the Elizabeth-Diane hybrid last month. Over the weeks the handstand push up technique improved greatly for some and others gained knowledge on how to break up the 21, 15, 9 reps to avoid burnout.
This month we progress the bar muscle up drill to include the transition. This will be performed on a low bar (see the Carl Paoli video: https://youtu.be/mMZMk7S2oTw) and if all goes well you will return to the high bar next month.
Thereafter you will perform a pull up+TTB and dip ladder – a different variation each week to challenge you further. (Note the TTBs are performed straight after the pull ups without dropping from the bar). Alternatively, you can perform these on the rings, if you prefer.
The conditioning workout will also increase the challenge each week, starting with burpee box jumps and ending with burpee ring muscle ups.
Read through the programme spreadsheet for the detail on each workout. Tips are provided on how to scale the workout repetitions (up or down) to ensure that you move fluidly for the duration of the time cap.
Gymnastics Programme – March 2019
All levels of experience are welcome – movement scales will be provided in class by your coach.
Enjoy x
OLYMPIC LIFTING PROGRAMMING / MARCH
This class is for everyone! Beginner, Intermediate and Advanced! Everyone is welcome.
Right, let’s get to business.
Having had a month of working at higher percentages, I am stripping it back slightly for the month of March. A few less complexes, as I want to focus on the lifts alone.
Naturally, if you know me, I can’t completely eliminate drills and complexes as these help us with the core fundamentals of the Snatch and Clean and Jerk.
Weeks 1 and 2 we are working at 70-75%, wanting to focus on better extension! Squats are simplified (you are welcome Dom).
In this 12 week cycle, I am tapering towards us being able to hit lifts in higher percentages a bit more consistently. Therefore in week 3 you will notice I have dropped the percentages even more, to save our legs for Week 4.
ENJOY THE PROCESS, BRING YOUR A GAME, BE PATIENT, YOU’VE GOT THIS!
See you all this Month!
Thanks
Coach Clarkson
Crossfit Program – 4/3/2019 to 10/03/19
A new month begins as does a new phase of training. We’ll see some of the structural movements disappear as we start to move into some of the more compound movements. If you’ve found some of these movements helped you please head on over to “Open Gym” and keep these going. The shift this month will take us towards more Olympic lifting and squats, be sure that we dial in those tekkers and make Anthony proud of those squats. 1-5RM testing is coming. Be warned!
We still have another 3 weeks of Sundays and the CrossFit Open, after this normality will be restored and full programming will be with us again. A touch of summer and daylight savings is also joining us at the end of the month. Bring on the summer BBQ!
With squats comes many responsibilities. We hope you all can handle it, see you on the other side folks.