Momentum

11/11/15 Warm up working on your own 5 rounds 10 KB goblet squat 5 press ups 10 Kb swings 5 pull ups / ring rows (more…)

  Tuesdasy 10/11/2015   warm up Wall squats 5 Gobet squat 5 air squat 10 alt lunges 20 stick OHS 10 x3 rounds (more…)

Week 1 of 10 Energy System Training COACHES COMMENT: Week of the new Energy System Training (EST) phase has arrived, just in time to keep everyone warm in the winter months.  Expect to be hot and sweaty for the majority of the CrossFit classes ahead. The new EST phase will introduce the new goal-based training system designed to help members choose... [Read more]

October was a challenging month of movement and those who have persisted with the movements have seen steady improvements in hip mobility and basic upper body strength.  November will see a change in focus as we aim to work on shoulder mobility and basic lower body strength.  All of this will be difficult in the first couple of weeks and... [Read more]

Team, we know how much you loves a spreadsheet to track and record your training progress.  As you know the next phase is all about taking your fitness to the next level with Energy System Training (EST).  We are also aiming to maintain strength and focus on improving your weaknesses. If you would like to know more about the EST phase... [Read more]

    HEAVY METCON          03/11/15 (more…)

Nobody likes to be told what he or she cannot do.  Nobody likes to be told they’re doing something wrong, but at some point in time we need to start paying attention to ourselves as individuals and stop being sheep… Some athletes are simply built to squat and others are built to deadlifting, due to their biomechanics and leaver length. ... [Read more]

We now know how energy gets into our bodies via the food we eat, we also have an understanding how the anaerobic and the aerobic energy systems utalise ATP stores (see Energy System Training – Part 2). Energy production (ATP) is both time and intensity related.  For example, sprinting at a very high intensity is only possible for a very... [Read more]

Engineering will soon be changing in the new year with a slightly different format which will bring you even better results. Our aim here is to teach and practise the fundamental movements to get you moving like a champion. If we lack the experience the main classes can seem a little fast pace. However the Engineering classes are aim to... [Read more]