Momentum

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

Skill Practice & Anterior Mobility A-1 Candle stick rolls (feet position) 3 x 8-10 Jumping and landing foot positions progression A-2 Squat jump (landing mechanics) 3 x 8-10 Spend 10minutes opening up the Anterior chain   Power and Coordinated movements "You need to approach the jump as an all-or-nothing attempt, because without the correct mental state you will simply be... [Read more]

Strength: A. Sumo Deadlift (work up to 3RM with good form) CFA: 7x3 30x1 rst:90 BC: 5x5 30x1 rst:90 B-1 BB High Box Lateral Step-ups (scale low reebok step) 4 x CFA: 6-8 21x1 rst:60 BC: 8-10 21x1 rst:60 B-2 GHR (scale: nordic raises) 4 x 12-15 31x0 rst :60 W.O.D: Diane 21-15-9 Deadlift 100/70kg HSPU

Got any niggles? If so you should take advantage of our "FREE to Crossfit Hackney members" injury assessment session on Saturday 10th August between 11am-1pm. Our in-house Physio, Emerson, has kindly offered to assess any of your injuries, aches and pains.  Since launching Momentum Training all of our members have experienced the aches and pains of serious strength training.   CrossFit is... [Read more]

Strength A. Squat Clean CFA: 7x3 XXXX rst:90 BC: 5x5 XXXX rst:90 B. Clean pulls 5 x 3 XXXX rst:75 W.O.M. Set the clock to 18minutes.  Rolling Clock: Change exercise every min rest on the 6th minute, repeat 3 times Wall Ball 7/5 10/6'(still need some 9's) Sumo Deadlift High Pull 35/25kg Box Jump 20/18" Push Press 35/25kg Row cal... [Read more]

Warm Up A-1 Planche Progression 1 (learning to load the shoulders) 3 x 10reps Details at GymnasticsWOD A-2 V-Ups 3 x 10reps Details at GymnasticsWOD Strength B-1 Medium grip Pull-up (weighted) 6 x (wk1: 2 reps, wk2: 3 reps, wk3: 4 reps) 10,0,0,0 Rst :60 B-2 Shoulder Retractions on rings (elevate feet if strong enough) 4 x 8 to 10... [Read more]

Strength A. HBBS (work up to 3RM with good form) CFA: 7x3 40x0 rst:90 BC: 5x5 40x0 rst:90 B-1 BB RDL 4 x 8-10 30x0 rst:60 B-2 RFE Split Squat (KB goblet position) 4 x 8-10 31x0 rst:60 Capacity (set the clock to 15 minutes): :45sec of work :30 rest (3 rounds of): KB Swings 24/16kg GHD Weighted Hip Ext:... [Read more]

Skill: Snatch technique of 10 x 3 reps Capacity (set the clock to 12 minutes): 3 Snatches rest :45sec 5 Laterl Jumps over high reebok step *Over and and back is one rep W.O.M Annie 50-40-30-20-10 DU Ab-mat Sit-ups    

I get asked all the time “how much weight should I lift?” “Should I be using the prescribed (Rx) weight for this WOD, or should I scale it?”  Ultimately it depends on your individual goals and the training phase. Its worthwhile knowing that strength training imposes a physical stress on your body, and when managed correctly you will see positive... [Read more]