Momentum

“What should I eat?”  “I want to…. <insert goal here>.” “When should I eat carbs?”  “What supplements can help me reach my goal?” “What is the best way to get a six-pack?” Coaches and personal trainers often get asked these types of nutrition related questions. Everybody is an individual and nutrition advice is not as simple as many may think.... [Read more]

Just like Phil Collins - In the air tonight there is a change coming. This month will be the last month I (Josh) will be programming Barbell Club, don't cry for me Argentina though. Never mind, Barbell Club will go on in the hands of the all mighty Jenna. Jen will be adding a little twist to it, I shan't spoil... [Read more]

The Hackney Hustle (HH) is back and its going to be BIGGER and BETTER than ever before. Round 1:  CrossFit Open 16.1 on Friday 26th of February.  BOOK YOUR TICKER HERE What is it? The HH is Hackney’s very own homegrown test of fitness.  In 2016 we will be inviting CrossFitters from anywhere in the country to venture into the... [Read more]

Warm up Walking lunges 10 Press ups 5 Goblet squats 10 Ring rows / pull ups 5 X5 rounds medium weight   Working in aUGIG format 4 mins per station Bench press 5 80%BW DB plank rows 10   KB rack position box squats x5 KB rack position carry   Pull ups (dead hang) x5 Sled pulling / pushing  ... [Read more]

CrossFit Engineering   Week 1 Week 2 Week 3 Week4 Monday Skill POSE Rowing POSE Rowing Strength A-1 FFE Split Squat 3 x 12 3110 on 90sec A-2 Hollow Dish / V-ups 3 x 30-45sec --- on 90sec B: Kb / BB RDL 3 x 15-20 3010 on 90sec A-1 FFE Split Squat 3 x 12 3110 on 90sec A-2... [Read more]

Week 3 of 5 EST + CrossFit Open Prep COACHES COMMENT: Been a very productive week this week and found myself a little short on time to write a post.  Enjoy this week of training team. RECOMMENDED WEEKLY READING: BoxRox.com: 5 Reasons Crossfitters Struggle With Toes To Bar - Before kipping, strict core strength should be built with exercises like... [Read more]

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]