Momentum

Triathlete: Day 1: Swim - : 3 x 400m TT 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 -: 1200m TT Day 5 : Bike -: 15M @ 85% 12M TT pace Day 6: Run  -: 3 x 1M TT, recover 5:00   Runner: Day 1: Repeat :90s on,... [Read more]

Monday 14/04/2014 Warm-up All Athlete We all LOVE A BURPEE!!! Lets do 20 of them!!Can you do burpees with straight legs? If not, why not? Mob: Hamstring (coaches choice)Do another 20 burpees! Gymnastics CrossFit Athlete CrossFit CrossFit Endurance CrossFit Rookie :30sec of work :30set rest for 3 rounds (18minutes) of:Gym Conditioning:Circuit 1: A. Dish to V-Up B. Hanging Shrugs (on... [Read more]

If you’re running the London marathon on Sunday or any marathon this year, a big question will be “what do I eat on race day?” (more…)

Triathlete: Day 1: Swim - : Repeat 200m, recover 2:00 until form/pace deteriorates Day 2: Bike - : Repeat 1.5M, recover 2:00 until form/pace deteriorates Day 3: Run - : Repeat 800m, recover 2:00 until form/pace deteriorates Day 4: Swim -: Repeat 75m, recover :60s until form/pace deteriorates Day 5 : Bike -: Repeat 500m, recover :60s until form/pace deteriorates Day 6: Run  -: 8M TT   Runner: Day... [Read more]

Monday 07/04/2014 Warm-up All Athlete 2 Rounds of:10 BB RDL's 20/15kg 10 BB Bent Over Rows 20/15kg 10 BB Upright Rows (move hands together) 20/15kg 10 BB Push-Press 20/15kg- then -Tabata Bottom-to-Bottom Burpees (4rounds :20:10) Strength CrossFit Athlete CrossFit CrossFit Endurance CrossFit Rookie A-1 Mid-Grip Flat Bench Press, 4x 8-10, 32x0, rest 90sec A-2 Bent-Over BB Row, Pronated Grip, 4x... [Read more]

Triathlete: Day 1: Swim - : Repeat 50m, recover :60s until form/pace deteriorates Day 2: Bike - :Repeat 800m, recover :60s until form/pace deteriorates Day 3: Run - : Repeat 200m, recover :60s until form/pace deteriorates Day 4: Swim -: Repeat 3:00 on, :60s off until form/pace deteriorates Day 5 : Bike -: 15M TT Run Day 6: Run  -: Repeat 3:00 on, :60s off until form/pace deteriorates... [Read more]

Monday 31/03/2014 Warm-up All Athlete Teach Thruster Tekkers Thoracic Mobility- then -3 Rounds of: :30sec Hollow Rock Holds 5 Thrusters with pause in overhead position* 20/15kg 10 American KBS**In overhead position focus on squeezing butt & belly tight. Do not be a 'broken' athlete Strength CrossFit Athlete CrossFit CrossFit Endurance CrossFit Rookie A. Eccentric Back Squats, 4 x 6-8, 60X0,... [Read more]

If you’re running the London marathon this season, we’re guessing you have been spending a considerable few hours out on the road getting miles into the legs. Training through the winter months has been tough going, but the weather slight improving in the weather has helped increase the training volume and pleasure. Now, with less than three weeks to go,... [Read more]

Proudly Supported by inov-8 The first round of The London Box Battles has dawned, and many of our London based boxes are readying their army.  The first battle will commence on the weekend of April 5/6th 2014 and be hosted at numerous boxes across London. The London Box Battles aims to encourages athletes of all abilities and fitness levels to... [Read more]