Momentum

Week 8 of 16 Juggernaut COACHES COMMENT:  DELOAD week is here.  Some surprising numbers for many of you last week in the realization week of the 8's wave.  Many of you were a little worried about the 80% ARMAP.  However, I've seen and heard about some very strong results, job well done.  A few people have struggle in this phase... [Read more]

Week 7 of 16 Juggernaut COACHES COMMENT: LAZY, CRAZY or SMART? Starting and maintaining an exercise program can be difficult. We’ve all been there… But once we get past the first few weeks and get into the routine, we enjoy the challenge, especially because gains and improvements happen pretty much every time you workout (in the beginning). Eventually, no matter who we... [Read more]

Barbell Club Phase 5 is out now. We are gearing up again for an attempt to increase those vital numbers again. In this phase it will be vital to make sure we know what the %'s are on the big lifts and have these written down before coming to class to make sure you get the most out of it.... [Read more]

Week 6 of 16 Juggernaut COACHES COMMENT: The desire to move better should be at the heart of everything we do in training.  Strength and power are all well and good, but we should also be working on body awareness, motor control and performing difficult skills and movements to challenge both the mind and the body. Moving skilfully requires agility, strength, power, balance... [Read more]

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Week 5 of 16 Juggernaut COACHES COMMENT: New Juggernaut wave and a new format to the blog post this week, its well overdue as the old format was messy.  So where do we go from here?  Welcome to the 8's wave and a new accumulation, intensification and realization mesocycle.  Sh%^ get heavy this time around and its very unlikely you... [Read more]

WOD 15.1 Part A  3 Hang Cleans (any version) 6 Over the Bar Burpees 9 Wall Balls   Hang Cleans (any version) The bar must be deadlifted from the floor and taken to the full lockout position, hips and knees extended.  The athlete can then take the bar to the hang position. At the bottom of the hang position the... [Read more]

Those observant CrossFitting students will know that we are doing a mix of Juggernaut and Wendler strength training in the current 16-week phase.  The dedicated ones who will achieve the best results have downloaded the Juggernaut spreadsheet and have been doing an excellent job of recording their weights and repetitions.  Keep up the good work! For those who have not... [Read more]

Week 4 of 16 Juggernaut COACHES COMMENT: Realization week (week 3) should now be complete and your final AMRAP's in the Juggernaut 10's wave.  Hopfully you managed to bash out more than 10repetitions on your final AMRAP and you new working max weight has increase.  For those of you who have downloaded the spreadsheet and recorded you scores all of... [Read more]