Momentum

Triathlete: Day 1: Swim - : Repeat :90s on, :60s off, until form/pace deteriorates Day 2: Bike - : Repeat :90s on, :60s off, until form/pace deteriorates Day 3: Run - : Repeat :90s on, :60s off, until form/pace deteriorates Day 4: Swim -:3 x (200m, 150m, 100m), recover 1:1 Day 5 : Bike -: 45min TT Day 6: Run  -: 3 x (5k, 4k, 3k), recover 1:1... [Read more]

Week 4/12 Week 4 will be the last run through of the current microcycle, next week we will introcuse the progressions of the current phase. If you found the reverse kneeling lunges, catapilar walks, strict knees to elbows, behind the neck press, beat swings, or the gymnastics shoulder preperation elements of this microcycle difficult you better get practicing this week.... [Read more]

Triathlete: Day 1: Swim - :  3 x (:60s on, :60s off, :60s on, :45s off, :60s on, :30s off, :60s on, :15s off) Day 2: Bike - : 3 x (:60s on, :60s off, :60s on, :45s off, :60s on, :30s off, :60s on, :15s off) Day 3: Run - : 3 x (:60s on, :60s off, :60s on, :45s off, :60s on, :30s... [Read more]

Week 3/12 Still a few aches and pains this week, although its surprising for most how quickly the body adapts.  In week three we will see the repetitions of most exercises slightly decrease, and therefore the weight on the bar WILL be increasing. There is an inverse relationship between repetition and weight lifted people, as the reps go down the weight on the... [Read more]

Guys/Girls and anyone else who wants to get somewhere in this world. This week's Barbell Club will be used for testing your Bench Press and Chin Up in particular (Monday) and Deadlift and Squat (Friday). I’ll have the test sheets printed. Please bring the same sheet to Fridays session so all results are in the same place. These will be... [Read more]

At the moment we seem to be getting asked how we (the Momentum coaches) train and what we eat. There are a number of answers...in my case I don't train as much as I should and I eat anything put in front of me, Josh eats dead animals, Stretch eats ice cream, Jenna has a supplement for every occasion and... [Read more]

Triathlete: Day 1: Swim - : Repeat 6:00 on, 3:00 off until form/pace deteriorates Day 2: Bike - : Repeat 6:00 on, 3:00 off until form/pace deteriorates Day 3: Run - : Repeat 6:00 on, 3:00 off until form/pace deteriorates Day 4: Swim -:Repeat 25m, recover :30s until form/pace deteriorates Day 5 : Bike -: 15M @ 85% RPE Run Day 6: Run  -: 10k @ 85% RPE... [Read more]

Week 2/12 There are some serious DOMS after week 1 of the new cycle.   "My quads are sore," "my abs are in pieces," "holly sh*t my hamstrings soreness is preventing me from sitting on the toilet."  It’s a common scenario in strength training, when the programming switches focus there is always a short period of soreness as the body is exposed to... [Read more]

Skill Monday CrossFit Endurance Focus Learning the ins and out for Crossfit Endurance or developing your aerobic energy systems Tuesday Deadlift / Dips / KBS Improve Deadlifting form and the basisi of pushing movements Wednesday Squats / Box Jumps Improve Back Squat form and Jumping tekkers Friday Wall Ball / Push Press /Thursters The goodness of Front Squat and their... [Read more]