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Posted 22nd June 2013 by Josh Schouten


A High Hang Power Snatch 6 x 3-5reps XXXX rst :120
B-1 Strict Toes-2-bar / K2E / Reverse Crunch 3 x 15-20reps 2010 rst :30
B-2 Plank (:45) 3 x 1 rep rst :30


Chief Cindy
Set the clock to 19minutes

Max rounds in 3 minutes of:
5 Pull-ups
10 Push-ups
15 Air Squats

Rest 1 minute. Repeat for a total of 5 cycles.


Posted 21st June 2013 by Josh Schouten

Strength & Skill

A-1 Push-Press 5 x CFA: 4-6reps BC: 6-8reps 2010 rst :90
A-2 Close Grip Chin-ups (hands together) 5 x CFA: 4-6reps BC: 6-8reps 3010 rst :90
B-1 (skill) Wall Walks / Wheel barrow walks with partner backwards and forwards/ Hand Walk outs 3 x 5reps rst :45
B-2 (skill) Kipping Practice 3 x 15-20reps 3110 rst :45


3 Rounds for time of:
Run 400m
10 Thrusters 40/20kg
20 Ab-mat sit-ups


Posted 20th June 2013 by Josh Schouten

Strength & Skill

A-1 Snatch Grip Deadlift 5 x CFA: 4-6reps BC: 6-8reps 40×0 rst :90
A-2 Pistol Squats / (regressions) 5 x 8-10reps each leg 2010 rst :60
B-1 GHR or Nordic raise (on floor partner holds feet) 3 x 6-8reps 3010 rst :45
B-2 Band pull throughs CFA:3 x 10-12reps BC: 10-15reps 31×0 rst :45


21-15-9 reps for time of:
Deadlift @ 60% of A-1
KB Swings 24/16kg

30-Day Paleo Challenge #withmomentum

Posted 19th June 2013 by Josh Schouten
One July 13th Momentum Training will be hosting its first of many Paleo Seminar.  We will also be encouraging all of our members to participate in a 30-day Paleo challenge.  Are you in?

How the challenge works:

On July 21st we will commence a 30 days STRICT Paleo with the following points system

2013-07-16 13.36.26




+7 points for a full, pure Paleo day (only eating Paleo foods)
+3 points for 1 slip up in a day (all Paleo, but one small treat)
+0 points for anything more than 1 slip up


+5 points for every CrossFit or Met-con class you do (this can be at any box, not just Momentum Training)
+2 points for an active choice e.g. taking the stairs, walk to or from work, etc…


A 0-points nutrition day = 25 burpees
A 0-points exercise day = 500m row

Penalties are accumulated over the 30days.  You can choose to do them all at once, or you can do them after a workout at Momentum Training.

Honesty system

Obviously this is all based on honesty and self-reporting. You are only cheating yourself if you don’t play by the rules.


  1. VISUAL: We highly recommend you take a picture (in your underwear) of yourself at the start, middle and end of the 30-dat Paleo Challenge.   Nobody but you needs to see this picture.
  2. BODY FAT: The team at Momentum Training has the tools and skills to measure your body fat percentage.  If you would like to have this done please let us know.  We will be ready with calipers in hand on the day of the seminar (13th July)
  3. PERFORMANCE: A special CrossFit Hackney workout of the day (WOD) will be used to test improvements in you fitness levels at the start and finish of the 30-day Paleo Challenge.  Please try and make it to the box on Sunday 21st of July for the WOD.

The W.O.D was:
3 Rounds of:
:60sec KB Swings 20/16kg
:60sec Press-ups
:60sec KB Goblet Squats to WallBall 20/16kg
:60sec Inverse Ring Rows
:60sec rest

Total reps?

Momentum Staff

Josh, StreTch and Geoff will also be taking part in the 30-day Paleo challenge.

Warning: Geoff might be a grumpy man this month as his two favorite foods, cake and wine gums, are not Paleo.  It’s highly likely his frustration will be take out on Met-con participants. #tryharder


Posted by Josh Schouten


A Clean 8 x 2-3reps rst :90
B DE: Front Squat 3reps on :60 for 8min
(wk1: 65%, wk2: 70%, wk3: 75% 1RM”)


Set the clock to 12min

Total number of reps for 4 Rounds of:
1min AMRAP Cleans 60/35kg
1min AMRAP Over the bar burpees
1min rest

REST 2minutes

3 Rounds NOT FOR TIME of:
15 Ring Rollouts
15 Back Extensions