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#CrossFit #Hackney #WOD 04/08/2013 #withmomentum

Posted 4th August 2013 by Josh Schouten

Strength:

A. Sumo Deadlift (work up to 3RM with good form)

  • CFA: 7×3 30×1 rst:90
  • BC: 5×5 30×1 rst:90

B-1 BB High Box Lateral Step-ups (scale low reebok step) 4 x

  • CFA: 6-8 21×1 rst:60
  • BC: 8-10 21×1 rst:60

B-2 GHR (scale: nordic raises) 4 x 12-15 31×0 rst :60

W.O.D:

Diane
21-15-9
Deadlift 100/70kg
HSPU

FREE Injury Assessment

Posted 3rd August 2013 by Josh Schouten

Got any niggles?anatomy, muscles

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 an awesome tool that quickly uncovers an athletes weakness and past injuries.

The first step in sorting these out is a good diagnosis which then allows you to understand any disfunction or possible injury waiting to happen.   The next step is preemptive massage, exercise and stretching to help improve movement pattens and minimise the chance of injury.

If you would like some advice, please feel free to book in for a 15 minute assessment this Saturday by emailing Emerson crossphysiotherapy@gmail.com or texting your name and preferred time to 07903247247, first come first served!

Train hard, train smart, and take care of your body.

 

Emerson will be offering Physio to members in house on Wednesdays and Saturdays in August.’

#CrossFit #Hackney #WOD 03/08/2013 #withmomentum

Posted by Josh Schouten

Strength

A. Squat Clean

  • CFA: 7×3 XXXX rst:90
  • BC: 5×5 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 (or KBDLHP, depending on class size)

#CrossFit #Hackney #WOD 02/08/2013 #withmomentum

Posted 2nd August 2013 by Josh Schouten

Warm Up

A-1 Planche Progression 1 (learning to load the shoulders) 3 x 10reps

A-2 V-Ups 3 x 10reps

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 3111 Rst :90

C-1 Ring Press-ups (preparation for muscle-ups)

  • 4 x 8 to 10 31×1 rst:45

C-2 Inverse Ring Rows

  • 4 x 8 to 10 31×1 :45

W.O.D.

10min AMRAP of:
10 Wall-balls
20 DU

#CrossFit #Hackney #WOD 01/08/2013 #withmomentum

Posted 1st August 2013 by Josh Schouten

Strength

A. HBBS (work up to 3RM with good form)

  • CFA: 7×3 40×0 rst:90
  • BC: 5×5 40×0 rst:90

B-1 BB RDL 4 x 8-10 30×0 rst:60
B-2 RFE Split Squat (KB goblet position) 4 x 8-10 31×0 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: (google it)
K2E
Planks