Wednesday 170823
POSTED DATE: WEDNESDAY, AUGUST 23RD 2017
NEWS
Who is this Hot Mama? It’s our WCW…..Amanda Hahn!!!
1) How long have you been crossfitting? How did you get started?
- Almost two years ago I started CrossFit by doing Momentum's boot camp. I had a baby two years prior to that, and it just took me a long time to get back into my exercise habit. I never planned to get a membership after boot camp, but I was hooked.
2) What is a woohoo moment you've had at MO?
-Learning to do pull-ups, and finally being to the point where I don't always curse when there's running in a wod.
3) If you could have an endless supply of food what would it be?
--Donuts. Duh.
4) What is something you are most proud of?
-Becoming a mom, and graduating from nursing school.
5) What movie can you watch over and over without getting tired of?
-If you ask my husband, he'll tell you I've never stayed awake for a whole movie in my entire life. Which is actually pretty accurate, but if I had to choose it'd be The Sandlot because I've never been in love with a movie character more than Benny Rodriguez circa 1990's
6) What is a long term goal of yours?
-I have a lot of goals I guess, but handstand push-ups, toes to bar, and double unders are some fitness goals that have been lingering for a while.
CrossFit
CrossFit
WEIGHTLIFTING WEDNESDAY!
STRENGTH:
1) Snatch Balance - 3 reps - E90s - 5 sets - (50% max Snatch)
2) Segmented Snatch Pull (1s pause @ 1'' off floor, @ knee, @ top of hip) + Snatch Pull - E90s - 5 sets (60% max Snatch)
3) 1 Snatch w/ 2s pause in bottom position - E90s - 4 sets - (60-70% max Snatch)
4) 1 Snatch - E90s - 6 sets - (80%+ max Snatch)
WOD:
8 min AMRAP
3 Power Snatch (135/95)
6 HR Pushups
24 DU’s
MOfit
Weightlifting Wednesday
Strength:
5 Deadlift – E90sec x 6
WOD
Tabata Time!
1. Wallball
2. Power Clean
3. Box Jump
4. PushPress
5. Row
*Rest 1 min after each round of Tabata
Tuesday 170822
POSTED DATE: TUESDAY, AUGUST 22ND 2017
NEWS
Xiong and Mandy
Your fitness is
% mental. Your body won't go where your mind doesn't push it.
Your fitness is
% mental. Your body won't go where your mind doesn't push it. CrossFit
CrossFit
Strength:
Floating Clean Grip Dead Lift (bar does NOT touch floor after 1st rep) - 3 reps - E90s - 6 sets
WOD:
800m Run
20 C2B Pullups
400m Run
20 T2B
300m Run
20 Pullups
Strength:
Floating Clean Grip Dead Lift (bar does NOT touch floor after 1st rep) - 3 reps - E90s - 6 sets
WOD:
800m Run
20 C2B Pullups
400m Run
20 T2B
300m Run
20 Pullups
MOfit
Strength/Skill:
5 x Rest approx..90sec between SS
1a) 3 eccentric Pullups (4-6sec)
1b) 6 BB assisted pullups
WOD:
Circuit 45 work 15 sec Rest
1)Bulgarian Split Squat (20sec R/20sec L)
2) Windmill Slamballs
3) Bodywt Russian twist to a Suitcase situp
4) Medball Squat to a press
5) Reverse Sliding lunges on a 5#Plate(20sec R/20sec L)
6) Plank Punches
7) Lateral Shuttle Run
8) High knee Drives on a box (20sec R/20sec L)
5 x Rest approx..90sec between SS
1a) 3 eccentric Pullups (4-6sec)
1b) 6 BB assisted pullups
WOD:
Circuit 45 work 15 sec Rest
1)Bulgarian Split Squat (20sec R/20sec L)
2) Windmill Slamballs
3) Bodywt Russian twist to a Suitcase situp
4) Medball Squat to a press
5) Reverse Sliding lunges on a 5#Plate(20sec R/20sec L)
6) Plank Punches
7) Lateral Shuttle Run
8) High knee Drives on a box (20sec R/20sec L)
Monday 170821
POSTED DATE: MONDAY, AUGUST 21ST 2017
NEWS
MAN CRUSH MONDAY #MCM
This man is always making someone laugh with his humor....everyone meet Jared Swyter our Man Crush for this Monday.
Here is what this man crush had to say....
HOW DID YOU GET STARTED WITH US?
I'm in a networking group with Kayla Simmons and she was constantly on me to come and try Momentum out and I finally did at a Family Friends Day in September.
So you all have Kayla to blame for putting up with me.
PRO AND A CON WITH CROSSFIT?
Pro- Always improving. " Beat yesterdays ME"
Con-Shirts aren't fitting as well anymore. Tighter in my shoulders and loser in the stomach region.
WHATS THE LAST THING YOU SEARCHED ON GOOGLE?
Hair Salons. Needed a haircut and was sick of waiting around now I look good
FAVORITE FLAVOR OF BEN AND JERRY'S ICE CREAM?
Honestly don't eat Ben and Jerry's but I love Halo Top Ice cream.
Favorite flavor would be Mocha Chip runner up Cookies n' Cream.
IF YOU HAD TO BE A VEGETABLE WHAT WOULD IT BE?
Sweet Potato because I love to eat them and my last name is Swyter.
IF STRANDED ON A DESSERTED ISLAND 3 THINGS YOU WOULD BRING?
1- Suduko book with pen ( combo pack)
2- Tent -
3-Muchette ( because they always have one in the movies with them )
TOP 3 KEROKE SONGS
1- Backstreet boys " backstreets back"
2- Keep your hands to yourself
3-Queen of my double wide trailer.
WHAT ARE YOU PROUD OF IN LIFE?
1- My 3 kids
2-My service in the Army
3- And my wife Karen. Found a girl that puts up with me for the last 8 years.
YOU ALWAYS HAVE GOOD QUOTES LEAVE US WITH ONE?
"Yesterdays home runs don't win tomorrows games." Babe Ruth.
and my favorite
"Beating the man on the couch" Tells this to himself to get into the gym.
MAN CRUSH IN THE GYM?
1. All the RX athletes just inspire me.
2. Kelly Payne for his consistency. The guy is always in the gym with no excuses.
3. And all in the 5 a.m Crew.
This man is always making someone laugh with his humor....everyone meet Jared Swyter our Man Crush for this Monday.
Here is what this man crush had to say....
HOW DID YOU GET STARTED WITH US?
I'm in a networking group with Kayla Simmons and she was constantly on me to come and try Momentum out and I finally did at a Family Friends Day in September.
So you all have Kayla to blame for putting up with me.
PRO AND A CON WITH CROSSFIT?
Pro- Always improving. " Beat yesterdays ME"
Con-Shirts aren't fitting as well anymore. Tighter in my shoulders and loser in the stomach region.
WHATS THE LAST THING YOU SEARCHED ON GOOGLE?
Hair Salons. Needed a haircut and was sick of waiting around now I look good
FAVORITE FLAVOR OF BEN AND JERRY'S ICE CREAM?
Honestly don't eat Ben and Jerry's but I love Halo Top Ice cream.
Favorite flavor would be Mocha Chip runner up Cookies n' Cream.
IF YOU HAD TO BE A VEGETABLE WHAT WOULD IT BE?
Sweet Potato because I love to eat them and my last name is Swyter.
IF STRANDED ON A DESSERTED ISLAND 3 THINGS YOU WOULD BRING?
1- Suduko book with pen ( combo pack)
2- Tent -
3-Muchette ( because they always have one in the movies with them )
TOP 3 KEROKE SONGS
1- Backstreet boys " backstreets back"
2- Keep your hands to yourself
3-Queen of my double wide trailer.
WHAT ARE YOU PROUD OF IN LIFE?
1- My 3 kids
2-My service in the Army
3- And my wife Karen. Found a girl that puts up with me for the last 8 years.
YOU ALWAYS HAVE GOOD QUOTES LEAVE US WITH ONE?
"Yesterdays home runs don't win tomorrows games." Babe Ruth.
and my favorite
"Beating the man on the couch" Tells this to himself to get into the gym.
MAN CRUSH IN THE GYM?
1. All the RX athletes just inspire me.
2. Kelly Payne for his consistency. The guy is always in the gym with no excuses.
3. And all in the 5 a.m Crew.
CrossFit
CrossFit
Strength:
BB Back Squat - 3 reps (3s decent to bottom; EXPLODE UP!) - E90s - 6 sets
WOD:
25-20-15-10-5 reps of
Power Clean (95/65)
BB Front Rack Lunges
MOfit
Strength/Skill
4 x NFT
Floor Press - 12 reps
Supine Ring Rows - 12 reps
Push-Ups - 12 reps
DB Bent Over Reverse Flys - 12 reps
WOD:
30s on 30s off / 3 minutes @ each station before you rotate
1 - Airdyne Bike for Calories
2 - Lateral Pop Overs
3 - Rower for Calories
4 - Plank
5 - Jump Rope
6 - Burpees
Saturday 170819
POSTED DATE: SATURDAY, AUGUST 19TH 2017
NEWS
Tickets available at the Customer Service Desk at Scheels and Festival Foods, Eau Claire!
Join others at FIT EXPO and discover new ways to lead a healthier life!
-Twenty free health & fitness classes/workshops with admission!
-CLASSES: Yoga, Pilates, Boot Camp, Group Classes, Abs class, Boxing Demo, Self-Defense, and more!
WORKSHOPS - Shoe and Bra Clinics, Dry Needling Demo, NuVal Nutritional Information, Understanding the Basics of Kinesio Taping, and more!
-Meet health and fitness professionals.
-Sample healthy foods.
-Participate in health screenings.
-Shop exhibitor booths.
-Register for $7,000+ of giveaways, and more!
GIVING BACK:
-We've partnered with the American Red Cross - Northwest Wisconsin Chapter and will offer a blood drive throughout the day!
-$1.00 donations benefiting Boys and Girls Club Fitness Programs are being accepted with ticket purchases online.
Find us on FIT EXPO Facebook, Instagram, and Twitter!
FIT EXPO - Presented by kimbentley, Platinum Sponsors: Scheels, Mayo Clinic Health System, and Festival Foods.
Join others at FIT EXPO and discover new ways to lead a healthier life!
-Twenty free health & fitness classes/workshops with admission!
-CLASSES: Yoga, Pilates, Boot Camp, Group Classes, Abs class, Boxing Demo, Self-Defense, and more!
WORKSHOPS - Shoe and Bra Clinics, Dry Needling Demo, NuVal Nutritional Information, Understanding the Basics of Kinesio Taping, and more!
-Meet health and fitness professionals.
-Sample healthy foods.
-Participate in health screenings.
-Shop exhibitor booths.
-Register for $7,000+ of giveaways, and more!
GIVING BACK:
-We've partnered with the American Red Cross - Northwest Wisconsin Chapter and will offer a blood drive throughout the day!
-$1.00 donations benefiting Boys and Girls Club Fitness Programs are being accepted with ticket purchases online.
Find us on FIT EXPO Facebook, Instagram, and Twitter!
FIT EXPO - Presented by kimbentley, Platinum Sponsors: Scheels, Mayo Clinic Health System, and Festival Foods.
CrossFit
PARTNER WOD
For Time:
800 M RUN ( BOTH PARTNERS RUN THIS TOGETHER)
BREAK UP THE FOLLOW REPS HOWEVER
50 WALLBALLS 20/14
50 PULL UPS
50 BURPEES
100/70 CAL AIRDYNE ( 100 MEN , 70 WOMEN)
50 BURPEES
50 PULL UPS
50 WALLBALLS
800 M RUN ( BOTH PARTNERS RUN THIS TOGETHER.
For Time:
800 M RUN ( BOTH PARTNERS RUN THIS TOGETHER)
BREAK UP THE FOLLOW REPS HOWEVER
50 WALLBALLS 20/14
50 PULL UPS
50 BURPEES
100/70 CAL AIRDYNE ( 100 MEN , 70 WOMEN)
50 BURPEES
50 PULL UPS
50 WALLBALLS
800 M RUN ( BOTH PARTNERS RUN THIS TOGETHER.
Friday 170818
POSTED DATE: FRIDAY, AUGUST 18TH 2017
NEWS
Celebrating heading into our 5th year of co-owners and #CrossFitAffiliate @crossfitgames with happy hour at #affiliatelounge
CrossFit
CrossFit
STRENGTH:
3 HANG POWER SNATCH + 2 FULL SNATCH - E90s - 7 sets
WOD:
3 ROUNDS
400 M RUN
15 O.H. SQUATS 105/75
10 BURPEES
STRENGTH:
3 HANG POWER SNATCH + 2 FULL SNATCH - E90s - 7 sets
WOD:
3 ROUNDS
400 M RUN
15 O.H. SQUATS 105/75
10 BURPEES
MOfit
Strength:
EMOM 12 MIN
MIN 1- HOLD FOR TOTAL 30 SEC L-SIT HOLD ( EITHER BETWEEN PAIR OF BOXES OR RINGS OR PARALLET BARS )
MIN 2- 8/8 SIDE PILLAR PLANK WITH ROTATION.
MIN 3- SLEDGE HAMMER CARRY DOWN AND BACK LENGHT OF CF AREA
WOD
25 MIN AMRAP
20 CAL AIRDYNE
10 D.B HANG CLEANS
15 D.B PUSH PRESS
50 D.U OR 100 SINGLES
EMOM 12 MIN
MIN 1- HOLD FOR TOTAL 30 SEC L-SIT HOLD ( EITHER BETWEEN PAIR OF BOXES OR RINGS OR PARALLET BARS )
MIN 2- 8/8 SIDE PILLAR PLANK WITH ROTATION.
MIN 3- SLEDGE HAMMER CARRY DOWN AND BACK LENGHT OF CF AREA
WOD
25 MIN AMRAP
20 CAL AIRDYNE
10 D.B HANG CLEANS
15 D.B PUSH PRESS
50 D.U OR 100 SINGLES