Momentum

Heavy Retcon 27/1/16 Warm up With a partner UGIG format with a BB Start with an empty bar work for 3 mins Add some weight work for 3 mins Add some weight work for 3 mins Add some weight work for 6 mins DL Power clean Front squat Push press Back squat Rack jerk   Workout Working in teams of... [Read more]

Week 1-to-4 "The Building Phase" MONDAY 25/01/2016 CrossFit Weapons MOBILITY PART A. Mobility [1-2min] Thoracic Opener [1-2min] Chest and Shoulder Opener [1-2min each side] Ankle Mobility ACTIVATION PART B. 3 Rounds of Mid Back Activations drill Glute Activation Drill OLYMPIC PART C. 10min E2MOM of 3 HP-Sn 60-70% STRENGTH PART D. 5 Rounds of: 3 Sn G Seg DL 90-100% of... [Read more]

A training or practice session should leave you feeling refreshed and able to go again the next day, rather than sore and unable to move, like a destructive workout might.  A great training session is one that leaves you feeling energised and ready to take on the world; it is as much physical reward as it is mental reward.  We... [Read more]

Week 2 of 5 EST + CrossFit Open Prep COACHES COMMENT: 6 Tips to Make Every Workout Awesome A training or practice session should leave you feeling refreshed and able to go again the next day, rather than sore and unable to move, like a destructive workout might.... (more)   RECOMMENDED WEEKLY READING: Fourhourworkweek.com: The Not-To-Do List: 9 Habits to... [Read more]

Who wouldn’t want to be able to do a single arm handstand? Who loves Muscle-ups? Most of us would be over the moon if we could do a two handed handstand.  Calisthenics and handstands are all the crazy at the moment, fitness fans cannot escape the flood of social media selfies of amazing athletes performing handstands, levers, muscle-ups, and other... [Read more]

- 'My practice is to learn how embrace the constant change that is, this is why I move' - Baris Yazar The workshop will include the principles of i.flo Movement, a Capoeira inspired progressive bodyweight conditioning method developing 'strength and flexibility in harmony'.  The workshop is based on various bodyweight exercises and movements that everybody can relate to and through playful practice develop the... [Read more]

  Wednesday 20/1/16 Warm up wall squats 10 Pull up shrugs 10 goblet squats 10 Ring rows 10 walking lunges 10 Press ups 10 KB swings 10 x5 rounds   working in A UGIG format 1 >10 ladder weight stations and a 10sec > 60 second clock on machine stations A            bench press / Deadlifts B            Bike (max distance )... [Read more]

Week 1 of 5 EST + CrossFit Open Prep COACHES COMMENT: I get loads of questions each week regarding training, nutrition, CrossFit competitions, diet, intermitted fasting, becoming a personal trainer/CrossFit coach, the best courses to study….etc… the list goes on.  I always do my best to answer these questions and help as many people as possible. Here are some good... [Read more]

Monday 18/1/2016   Warm up Bands roller's and ball Mobility drills coaches choice 10 mins People. warm up for snatches 10mins   (more…)