Momentum

Warm-up 3 Rounds 10 Thrusters with empty bar 10 sec hold in bottom of front squat position 2 laps Backwards Running on Track (emphasis forefoot landing) Spend 2-3min Thoracic Rolling Strength CrossFit Athlete A-1 Front Squat 6x 3,3,3,2,2,2 @88+% 1RM 30x0 rst:90 A-2 Back Squat 6x 4,3,3,2,2,2 40x0 @85+% rst :90 CrossFit A-1 5x 5-6 @75-80% 1RM A-2 5x6-8 @65-73% 1RM... [Read more]

CrossFit is a sport, and just like any other sport it attracts athletes of all abilities. CrossFit is humbling and everybody needs to learn the basics and build and understanding of movement to become good at CrossFit. CrossFit is a sport that requires high levels of strength and skill in multiple disciplines including gymnastics, powerlifting, Olympic lifting, kettlebells and metabolic... [Read more]

Warm-up 3 Rounds of: :30sec Single leg skipping :30sec Single leg skipping on opposite leg 20 Hollow Rocks 10 Press-ups Strength CrossFit Athlete A-1 L-Sit Ring Pull-ups 31x0 4x5-7 Rst :60sec A-2 Negative Press HeSPU against wall 4x6-8 (use deficit if possible) Rst :100 * when you fail the strict, kip and maintain the eccentric tempo" All other CrossFit A-1... [Read more]

Triathlete: Day 1: Swim - : Repeat 75m, recover :60s until form/pace deteriorates Day 2: Bike - : Repeat 500m, recover :60s until form/pace deteriorates Day 3: Run - : Repeat 400m, recover :60s until form/pace deteriorates Day 4: Swim -: 1400m @ 85% 1200m TT pace Day 5 : Bike -: 20M @ 85% 30k TT pace Day 6: Run  -: Repeat 1k, recover 2:30 until form/pace deteriorates... [Read more]

Warm-up 12minutes to complete: 2 Min Max Double unders / Tekkers Teach KB Clean and Press Strength CrossFit Athlete A. On the 2 minutes perform: 2 x (1 Squat Clean form mid-shin + 1 Squat Clean from the floor) for 12 minutes note: deadlift the bar to waist height before lowering to mid-shin CrossFit & CrossFit Endurance A. On the 2minutes... [Read more]

Warm-up 2 Rounds of: 10 Hollow Rocks rest :30sec 10 V-ups (MUST Keep feet together) rest :30sec 10 Kips (going from flexion to extension hanging from the bar) rest :30sec 10 Wall Balls no rest 10 Burpees ret :30sec Strength CrossFit Athlete & CrossFit A-1 5x (1x Strict OHP + 5 Push-Press 30x0) rst: 100sec A-2 Pull-ups 30x0 5x 6-8... [Read more]

Warm-up 2 Rounds of :30sec KBS :30sec Single arm swings (l-hand) :30sec Single arm swings (r-hand) :30sec L-Hand KB Cleans :30sec R-Hand KB Cleans :30sec L-Hand KB Cleans & Press :30sec R-Hand KB Cleans & Press Strength CrossFit Athlete A-1 Deadlift from podium (stand on 10kg plates) 5x 5,4,4,3,3 20x0 rst: 100sec A-2 Glute-Ham Raises 5 x 8-10 30x0 rst:100sec... [Read more]

Continuing from yesterday post (part 1), we take a further look into what organic really is and the future of organic food. What is Organic? Organics is a fascinating and large topic. There are many different views held on organics and the reasons for buying and using organic products.   A healthy debate is constantly on-going in the media and other... [Read more]

Warm-up With an empty barbell perform 3 Rounds: 10 Deadlifts 10 RDL 10 Bent Over Rows 10 Upright Rows 10 Strict OHP 10 OHS Strength CrossFit Athlete A. On the 2minutes perform: 2 x (1 Snatch form mid-shin + 1 Snatch from the floor) for 12minutes note: deadlift the bar to waist height before lowering to mid-shin CrossFit and CrossFit... [Read more]