Thursday 170817
POSTED DATE: THURSDAY, AUGUST 17TH 2017
NEWS
#tbt the all the PR's the month of July brought us!
CrossFit
CrossFit
SKILL STRENGTH:
EMOM - 12 minutes
1 - 3/3 DB OH. SQUAT
2 - 40s HOLLOW ROCK
3 - 40s Double Unders
WOD
BUY IN - 300 M ROW
THEN..
10 X
30 SEC AIRDYNE
30 SEC REST
BUY OUT - 300 M RUN
***If a lot of people in class do a theme of partner works while other partner rest switch every 30 seconds for 10 rounds****
SKILL STRENGTH:
EMOM - 12 minutes
1 - 3/3 DB OH. SQUAT
2 - 40s HOLLOW ROCK
3 - 40s Double Unders
WOD
BUY IN - 300 M ROW
THEN..
10 X
30 SEC AIRDYNE
30 SEC REST
BUY OUT - 300 M RUN
***If a lot of people in class do a theme of partner works while other partner rest switch every 30 seconds for 10 rounds****
MOfit
STRENGTH:
EMOM 14 MIN
EVEN MIN - K.B OR BARBELL DEADLIFT 5-10 ( DEPENDING ON WEIGHT)
ODD MIN - 10-15 SLAMBALLS
WOD
4 RFT
400 M SLAMMBALL CARRY
30 ABMAT SITUPS
15 BURPEES
EMOM 14 MIN
EVEN MIN - K.B OR BARBELL DEADLIFT 5-10 ( DEPENDING ON WEIGHT)
ODD MIN - 10-15 SLAMBALLS
WOD
4 RFT
400 M SLAMMBALL CARRY
30 ABMAT SITUPS
15 BURPEES
Wednesday 170816
POSTED DATE: WEDNESDAY, AUGUST 16TH 2017
NEWS
Mel Brennan……our WCW!
1) How long have you been at Momentum? What brought you here? What is your favorite part?
4 1/2 years of Momentum fun, sweat, tears, and friendships! I came with Jackie and Craig! They have been the best and I wanted to stick with them!(we paid her to say that;-)) My favorite part of momentum is the camaraderie and the butt kicking workouts!
2) What is woo hoo momentum you’ve had at Momentum?
Honestly, I can't think of one but I am shocked by some of the WODS we do and I try to brag to my kids about them! (They are not that impressed however!) I must admit I don't cringe when I see burpees in the WOD anymore. Don't get me wrong, it is still a love/hate relationship and some fun words escape when I am doing them!
3) What is something you are most proud of?
I am most proud that I earned my PhD! A lot of time, hard work, balancing work, family, and myself went into that! I promised my kids I would finish it in 3 years and I did it!
4) What is a woo hoo moment you’ve had outside of Mo?
My woo hoo moment outside of MO is that I have run 4 full marathons! I never had it on my list to even run 1! One medal for each kid so I am not running anymore fulls! I am sticking to 13.1 or less now!
5) What inspired you to run these marathons?
My youngest daughter was born 3 months early and we spent 75 days in the NICU in Rochester before coming home as a family of 6. I lost myself taking care of others and the only exercise I had was walking from the Ronald McDonald house to the hospital a few times a day. When we got home I started walk/running on the treadmill 4 miles; 1 mile for each of my kids! When I was getting stronger and able to run 4 miles without stopping one of my dearest friends convinced me to run the EC half. As we were training for that she somehow convinced me to use the half marathon as a training run for Grandma's full! I trained with Jackie to run the full in Twin Cities (which was a blast!). I had another friend who wanted to run a full so we trained together and ran Twin Cities. My last marathon was dedicated to my preemie and I ran/fundraised for the Ronald McDonald house as a thank you to what they did for me and my family!
6) What is something that people might not know about you?
Ha! Probably that I have two daughters who are nine months apart and in the same grade! I am asked every day if they are twins! Yes I gave birth to both of them, no they were not planned that way and they were supposed to be a year apart but the youngest was born three months early!
1) How long have you been at Momentum? What brought you here? What is your favorite part?
4 1/2 years of Momentum fun, sweat, tears, and friendships! I came with Jackie and Craig! They have been the best and I wanted to stick with them!(we paid her to say that;-)) My favorite part of momentum is the camaraderie and the butt kicking workouts!
2) What is woo hoo momentum you’ve had at Momentum?
Honestly, I can't think of one but I am shocked by some of the WODS we do and I try to brag to my kids about them! (They are not that impressed however!) I must admit I don't cringe when I see burpees in the WOD anymore. Don't get me wrong, it is still a love/hate relationship and some fun words escape when I am doing them!
3) What is something you are most proud of?
I am most proud that I earned my PhD! A lot of time, hard work, balancing work, family, and myself went into that! I promised my kids I would finish it in 3 years and I did it!
4) What is a woo hoo moment you’ve had outside of Mo?
My woo hoo moment outside of MO is that I have run 4 full marathons! I never had it on my list to even run 1! One medal for each kid so I am not running anymore fulls! I am sticking to 13.1 or less now!
5) What inspired you to run these marathons?
My youngest daughter was born 3 months early and we spent 75 days in the NICU in Rochester before coming home as a family of 6. I lost myself taking care of others and the only exercise I had was walking from the Ronald McDonald house to the hospital a few times a day. When we got home I started walk/running on the treadmill 4 miles; 1 mile for each of my kids! When I was getting stronger and able to run 4 miles without stopping one of my dearest friends convinced me to run the EC half. As we were training for that she somehow convinced me to use the half marathon as a training run for Grandma's full! I trained with Jackie to run the full in Twin Cities (which was a blast!). I had another friend who wanted to run a full so we trained together and ran Twin Cities. My last marathon was dedicated to my preemie and I ran/fundraised for the Ronald McDonald house as a thank you to what they did for me and my family!
6) What is something that people might not know about you?
Ha! Probably that I have two daughters who are nine months apart and in the same grade! I am asked every day if they are twins! Yes I gave birth to both of them, no they were not planned that way and they were supposed to be a year apart but the youngest was born three months early!
CrossFit
CrossFit
WEIGHTLIFTING WEDNESDAY - Cleans
1) Clean Lands - 5 reps - EMOM - 5 minutes (empty BB)
2) Trap Cleans - 3 reps - EMOM - 5 minutes (30-40%)
3) Clean Pull - 3 reps - E90s - 5 sets (50-70%)
4) Clean - 1 rep - E90s - 6 sets (80%+)
WOD:
10-8-6-4-2 reps of
Hang Power Cleans 115/75
20-18-16-14-12
Lateral hops over bar
(7 minute Cap)
WEIGHTLIFTING WEDNESDAY - Cleans
1) Clean Lands - 5 reps - EMOM - 5 minutes (empty BB)
2) Trap Cleans - 3 reps - EMOM - 5 minutes (30-40%)
3) Clean Pull - 3 reps - E90s - 5 sets (50-70%)
4) Clean - 1 rep - E90s - 6 sets (80%+)
WOD:
10-8-6-4-2 reps of
Hang Power Cleans 115/75
20-18-16-14-12
Lateral hops over bar
(7 minute Cap)
MOfit
WEIGHTLIFTING WEDNESDAY
STRENGTH
CLEAN COMPLEX - E2MO2M - 10 MINUTES (5 ROUNDS)
HIGH HANG POWER CLEAN + HANG POWER CLEAN+ FULL POWER CLEAN
THEN...
EMOM - 5 MINUTES (5 ROUNDS)
BUILD TO HEAVY 1 POWER CLEAN
WOD:
3 MIN AMRAP
500 M ROW
8 BURPEES
REST 90 SEC
3 MIN AMRAP
15 CAL BIKE
16 POWER CLEANS
REST 90 SEC
3 MIN AMRAP
300 M RUN
24 BOX JUMPS
REST 90 SEC
9 MIN AMRAP
500 M ROW
8 BURPEES
15 CAL BIKE
16 POWER CLEANS
300 M RUN
24 BOX JUMPS
STRENGTH
CLEAN COMPLEX - E2MO2M - 10 MINUTES (5 ROUNDS)
HIGH HANG POWER CLEAN + HANG POWER CLEAN+ FULL POWER CLEAN
THEN...
EMOM - 5 MINUTES (5 ROUNDS)
BUILD TO HEAVY 1 POWER CLEAN
WOD:
3 MIN AMRAP
500 M ROW
8 BURPEES
REST 90 SEC
3 MIN AMRAP
15 CAL BIKE
16 POWER CLEANS
REST 90 SEC
3 MIN AMRAP
300 M RUN
24 BOX JUMPS
REST 90 SEC
9 MIN AMRAP
500 M ROW
8 BURPEES
15 CAL BIKE
16 POWER CLEANS
300 M RUN
24 BOX JUMPS
Tuesday 170815
POSTED DATE: TUESDAY, AUGUST 15TH 2017
NEWS
Momentum Fitness is excited to host Festivus Games:
A Functional-Fitness competition for the Rest of Us.
Novice & Intermediate Athletes Only- No Fire Breathers!
2 -Person, Same Sex team
October 14th
Get that same challenge you get every day in class but with your Sweat Buddy! No athlete, whether six months in or brand new, will need to scale any of the events.
8,000-10,000 athletes will compete worldwide, all on the same day. Be part of something truly amazing.
Still think you can't! Check the work outs for yourself they are already released!
https://festivusgames.com/divisions/
Push, Pull or even drag your gym buddy and get registered here by August 31st and get a free T-shirt!
https://festivusgames.com/register/179/
CrossFit
CrossFit
STRENGTH:
STRICT PRESS - 5 REPS - EVERY 90 SEC - 7 SETS
WOD:
EMOM - 14 MIN
EVEN- M-12/W-10 T2B (IF DOING HANGING KNEE RAISES 15/15)
ODD- 15 BOX JUMPS (24/20)
STRENGTH:
STRICT PRESS - 5 REPS - EVERY 90 SEC - 7 SETS
WOD:
EMOM - 14 MIN
EVEN- M-12/W-10 T2B (IF DOING HANGING KNEE RAISES 15/15)
ODD- 15 BOX JUMPS (24/20)
MOfit
STRENGTH: "BOX BUSTERS"
4 RNFT
10 RIGHT D.B LATERAL BOX STEP UP
10 RIGHT D.B STEP UP
10 LEFT D.B LATERAL BOX STEP UP
10 LEFT D.B STEP UP
20 MT. CLIMBERS
WOD:
3 MIN AMRAP
15 CALORIE ROW
20 SLAMBALLS
*IN REMAINING TIME AS MANY K.B SDHP.
REST 90 SECONDS
3 MIN AMRAP
15 CALORIE ROW
20 SLAMBALLS
*IN REAMINING TIME AS MANY K.B SDHP
REST 90 SEC
3 MIN AMRAP
15 CAL ROW
20 SLAMBALLS
*IN REMAINING TIME AS MANY K.B SDHP
REST 90 SEC
3 MIN AMRAP
15 CAL ROW
20 SLAMBALLS
*IN REMAINING TIME AS MANY K.B SDHP
4 RNFT
10 RIGHT D.B LATERAL BOX STEP UP
10 RIGHT D.B STEP UP
10 LEFT D.B LATERAL BOX STEP UP
10 LEFT D.B STEP UP
20 MT. CLIMBERS
WOD:
3 MIN AMRAP
15 CALORIE ROW
20 SLAMBALLS
*IN REMAINING TIME AS MANY K.B SDHP.
REST 90 SECONDS
3 MIN AMRAP
15 CALORIE ROW
20 SLAMBALLS
*IN REAMINING TIME AS MANY K.B SDHP
REST 90 SEC
3 MIN AMRAP
15 CAL ROW
20 SLAMBALLS
*IN REMAINING TIME AS MANY K.B SDHP
REST 90 SEC
3 MIN AMRAP
15 CAL ROW
20 SLAMBALLS
*IN REMAINING TIME AS MANY K.B SDHP
Monday 170814
POSTED DATE: MONDAY, AUGUST 14TH 2017
NEWS
Man Crush Monday #MCM
He is always smiling when you see him in the gym.... everyone Meet Tyler.
WHATS YOUR STORY HERE AT MOMENTUM?
I started back in December 2012 with Kurt's programming and a year ago Jim approached me and said I would love classes and that I should get Lifters
I love it, I love the program, I'm more consistant, love the push and the camaraderie of the classes. And I got myself a pair of lifters.
WHATS A MOVEMENT OR SOMETHING YOUR PROUD OF SINCE STARTING?
The snatch. A year ago my max was #105 and with consistency and awesome coaching I am now at #175
FAVORITE PAST TIME?
Hunting. All Seasons. Never hunted really growing up but needed something to do on the weekends and really got into hunting since I moved here.
SO YOU COOK WHAT MEAL WOULD BE YOUR GO TO MEAL FOR COOKING FOR GUEST?
Smoked Tri tips with hickory chips and Caroline seasoning.
If it's the winter time Venison chili.
(we are all going over to tyler's for dinner after this )
TOP 3 SHOWS YOU WATCHED AS A KID?
1. Pokemon
2. Power Rangers
3. Ninja Turtles
ALL TIME FAVORITE MOVIE?
Shooter and Lord of the Rings Series.
TOP THREE KARAOKE SONGS TO SING TO?
1. Duhast
2.Journey ( basically anything by them)
3. Gagsters Paradise.
WHAT WOULD YOU SAY TO SOMONE WHO IS THINKING OF JOINING MO?
Do the classes! It has helped me so much with my technique and form and over all made me better. It's easy to sluff off when on your own training but in classes you can't and don't want to. You get the push from others and can't tell yourself " I'll do that tomorrow".
MAN CRUSH IN THE GYM?
I'm going to break them down in each category
ENDURANCE- Loren H., Peter H. and Eli
STRENGTH- Andrew L. and Dave C.
GYMNASTICS- Patrick B and Jared P.
He is always smiling when you see him in the gym.... everyone Meet Tyler.
WHATS YOUR STORY HERE AT MOMENTUM?
I started back in December 2012 with Kurt's programming and a year ago Jim approached me and said I would love classes and that I should get Lifters
I love it, I love the program, I'm more consistant, love the push and the camaraderie of the classes. And I got myself a pair of lifters.
WHATS A MOVEMENT OR SOMETHING YOUR PROUD OF SINCE STARTING?
The snatch. A year ago my max was #105 and with consistency and awesome coaching I am now at #175
FAVORITE PAST TIME?
Hunting. All Seasons. Never hunted really growing up but needed something to do on the weekends and really got into hunting since I moved here.
SO YOU COOK WHAT MEAL WOULD BE YOUR GO TO MEAL FOR COOKING FOR GUEST?
Smoked Tri tips with hickory chips and Caroline seasoning.
If it's the winter time Venison chili.
(we are all going over to tyler's for dinner after this )
TOP 3 SHOWS YOU WATCHED AS A KID?
1. Pokemon
2. Power Rangers
3. Ninja Turtles
ALL TIME FAVORITE MOVIE?
Shooter and Lord of the Rings Series.
TOP THREE KARAOKE SONGS TO SING TO?
1. Duhast
2.Journey ( basically anything by them)
3. Gagsters Paradise.
WHAT WOULD YOU SAY TO SOMONE WHO IS THINKING OF JOINING MO?
Do the classes! It has helped me so much with my technique and form and over all made me better. It's easy to sluff off when on your own training but in classes you can't and don't want to. You get the push from others and can't tell yourself " I'll do that tomorrow".
MAN CRUSH IN THE GYM?
I'm going to break them down in each category
ENDURANCE- Loren H., Peter H. and Eli
STRENGTH- Andrew L. and Dave C.
GYMNASTICS- Patrick B and Jared P.
CrossFit
CrossFit
STRENGTH:
Front Squat 7 X 5reps E 90S
WOD:
21-15-9 reps of:
H.S.P.U (Scale to Seated D.B. Strict Press)
Deadlift 185/155
STRENGTH:
Front Squat 7 X 5reps E 90S
WOD:
21-15-9 reps of:
H.S.P.U (Scale to Seated D.B. Strict Press)
Deadlift 185/155
MOfit
WOD 1:
10 Min AMRAP
10 CAL ROW
10 AIR SQUATS
10 PUSH UPS
10 ABMAT SIT UPS
20 CAL ROW
20 AIR SQUATS
20 PUSH UPS
20 ABMAT SITUPS
30 CAL ROW
30 AIR SQUATS
30 PUSH UPS
30 ABMAT SITUPS
20 CAL ROW
20 AIR SQUATS
20 PUSH UPS
20 ABMAT SIT UPS
10 CAL ROW
10 AIR SQUATS
10 PUSH UPS
10 ABMAT SIT UPS
WOD 2:
15 AMRAP
RUN 300 METERS
20 WALLBALLS
15 V -UPS
10 PULL UPS
5 BURPEES
STRENGTH:
4 RNFT
10 B.B BICEP CURL
15 B.B FOREHEAD BICEP CURL
20 D.B HAMMER CURLS.
10 Min AMRAP
10 CAL ROW
10 AIR SQUATS
10 PUSH UPS
10 ABMAT SIT UPS
20 CAL ROW
20 AIR SQUATS
20 PUSH UPS
20 ABMAT SITUPS
30 CAL ROW
30 AIR SQUATS
30 PUSH UPS
30 ABMAT SITUPS
20 CAL ROW
20 AIR SQUATS
20 PUSH UPS
20 ABMAT SIT UPS
10 CAL ROW
10 AIR SQUATS
10 PUSH UPS
10 ABMAT SIT UPS
--REST 2 MIN--
WOD 2:
15 AMRAP
RUN 300 METERS
20 WALLBALLS
15 V -UPS
10 PULL UPS
5 BURPEES
STRENGTH:
4 RNFT
10 B.B BICEP CURL
15 B.B FOREHEAD BICEP CURL
20 D.B HAMMER CURLS.
Saturday 170812
POSTED DATE: SATURDAY, AUGUST 12TH 2017
NEWS
- It's BACK!!! Black Sheep Bootcamp :)
When: Sundays at 10 am August 13th- September 3rd.
Where: coolest place ever Momentum
Who: Anyone and everyone! Free for members ...drop in-fees apply for non-members.
CrossFit
WOD:
21-15-9
Wall Ball Shots
Calorie Row
… Directly into…
21-15-9
Box Jump Over (24/20)
Pull-Ups