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August – Olympic Weightlifting Workshop

Posted 6th August 2013 by Josh Schouten

Olympic Weightlifting Workshop

On the August 24th Momentum will host another Olympic Weightlifting Workshop for both members and non-members. As many of you are learning, CrossFit classes are as much technique as they are work ethic. Learning to move efficiently is key to being successful at CrossFit.  Movement efficiency gives you the ability to WORK harder and achieve your goals.

At Momentum Training we believe that teaching the technique and learning the skill is of upmost importance to our members safety and training enjoyment. This is why we have called on the experience of  Sauro Gardenal (British Weightlifting Level 2 coach) to share his superior knowledge and passion for the sport of weightlifting.

Sauro will break down the snatch, the clean and the jerk to make sure you walk out the door a more proficient lifter.

On completions of this course Sauro will be running weekly weightlifting sessions** on Friday’s between 6-8pm where you can continue to master the technique and skills required to perform these very complex lifts.

Where: At Momentum Training (E8 4ED)

When: The course will run from 12:30 – 3:45 and be inclusive of:

  • Health and Safety in Weightlifting
  • Snatch progression
  • Clean & jerk progression ( as in one exercise)
  • Back squat
  • Front squat and Pulls

Cost: The  workshop will cost members £60 and non-members £80.  For payment information please ask Geoff, Stretch or Josh on how to book. Once paid your booking will be confirmed.

Limited Spaces: Spaces are limited to 10 people as Sauro need to be able to deliver a high quality service to all participants.

This will be on a first come first served Olympic Weightlifting workshops to come.

** Note: You must attend an Olympic Weightlifting Workshop before you can book onto the Friday Olympic Lifting class

 

Keep the Paleo movement growing

Posted by Josh Schouten

paleo-diet1

As a modern day caveman (80-90% of the time) I’m always looking for the most efficient and effective ways to stay fit and healthy. I know I’m not the only one, as many of us have busy lifestyles and wish we had more time to train, eat the right things, relax and recover. Balance is such an important factor to achieve our goals and feel AWESOME. (more…)

5/8/2013 CrossFit Endurance @ CrossFit Hackney

Posted 5th August 2013 by Josh Schouten

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:

Day 1: Repeat 200m, recover 1:00 until form/pace deteriorates

Day 2: Repeat 800m, recover 3:00 until form/pace deteriorates

Day 3: 12M TT

*Reference: CrossFitEndurance.com

#CrossFit #Hackney #WOD 05/08/2013 #withmomentum

Posted by Josh Schouten

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 going through the motions instead of exploding into the air to reach maximum height.” (Poliquin, The Mind-Body Approach to Improving Your Vertical Jump)

Capacity #1:

3reps on the :30sec for 9minutes (3 rounds, 18 total jumps)
C-1 Vertical Jumps

C-2. Box Jump

C-3. Broad Jumps

Capacity #1:

Choose your own adventure style workout.

EMOM for 12mins:
3 Front Squats 60/35kg 20×0
6 x (select one of the jumping variations above)

Don’t forget to add your workout music here

Further Reading

Top 5 tips to improve the vertical jump
Increase Your Vertical Jump With A Lower Body Strength Program
Ten Tips to Help You Increase Your Vertical Jump