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#CrossFit #Hackney #WOD 18/07/2013 #withmomentum

Posted 18th July 2013 by Josh Schouten

Skill Practice

A-1 Tripod Straddle Up to Headstand.  3 x 1rep Hold headstand for 10-20sec rest :45 between reps

Head position is important:



A-1 Nutral Grip Ring Pull-ups 4 x CFA: 6-8 30×0 BC: 4-5 5000 (ecc) Rest :60
A-2 Push-press 4 x 5reps 21×0 Rest :60


Mary AMRAP in 20min of:
10 Alternating Pistol Squats
15 Pull-ups


Don’t forget to add your workout music here

#CrossFit #Hackney #WOD 17/07/2013 #withmomentum

Posted by Josh Schouten

Warm-up & Skill

A-1 Forward rolls rest :30

A-2 Superman rocks for :30sec :30



A-1 Clean Grip Deadlifts 5 x CFE: 4-6 BC: 6-8 30×0 :60
A-2 ME: TTB (skill practice) 5 sets max reps x0x0 :60


Set the clock to 16min time cap: (20reps of each rest :45)
4 Rounds of:
B-1 Back Extensions (controlled)
B-2 Front Rack Walking Lunges
B-3 Pull-ups / Jumping Pull-ups (full extension of arms)

50 standing calf raises


Don’t forget to add your workout music here

#CrossFit #Hackney #WOD 16/07/2013 #withmomentum

Posted 16th July 2013 by Josh Schouten


A. With just the barbell perform:

10 x 1 rep high hang clean
10 x 1 rep squat clean



Find a challenging weight for the following complex of:

B-1 Deadlift 5 x 5 20×0 rest:10sec
B-2 High Pull 5 x 5 20×0 rest:10sec
B-3 Pwr Clean 5 x 5 20×0 rest:10sec
B-4 Front Squat 5 x 5 20×0 rest:60sec



For time:
5 Clean and Press 50/30kg
50 DU
4 Clean and Press 50/30kg
40 DU
3 Clean and Press 50/30kg
30 DU
2 Clean and Press 50/30kg
20 DU
1 Clean and Press 50/30kg
10 DU


Don’t forget to add your workout music here

Top Ten Tips to get the most out of your Paleo lifestyle

Posted 15th July 2013 by Josh Schouten

Over the weekend Momentum Training and CrossFit Hackney hosted its first ever Paleo seminar. With the help of Ruth, from, our forces combined to deliver a mix of both practical and theory based Paleo ideas.

The following are top tips for getting the most out of a Paleo lifestyle:


Tip 1: Always eat breakfast

Tip 2: Eating “healthy” fats – they won’t make you fat

Tip 3: Use “virgin” coconut oil

Tip 4: The darker the fruit, the better it is for you (but limit fructose in the diet)

Tip 5: Stay hydrated

Tip 6: Ensure you get enough fibre

Tip 7: Maintain a healthy gut ( potentially consider supporting this with probiotics)

Tip 8: Add alkalising lime juice to your water and food

Tip 9: Get your Vitamin-D, Magnesium and Zinc levels tested

Tip 10: Have fun with it. Paleo should make you feel awesome and not be a chore


The difference between who you are and who you want to be is what you do. You don’t get 100% results with only 50% commitment and nothing will change unless you give it your all. Over the coming weeks the team at Momentum Training plan to give you some more information on the reasons behind these top tips.

Best of luck to those of you commencing the first CrossFit Hackney Paleo challenge on 21st July 2013

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