Thursday 170928
POSTED DATE: THURSDAY, SEPTEMBER 28TH 2017
NEWS
Calling all our runners and non runners who want to check off the EC Marathon on their bucket list.
We are excited to join the Eau Claire Marathons Fitness Club Challenge.
When you sign up, register under Momentum.
If we get 25 plus members we can win our own private ports potty. If you've ever been to one of these events....you know how cool that could be!!
RUMOR HAS IT....one of our very own MO Coaches may be signing up for the full marathon. First person to guess correctly wins a FitAid.
Click HERE to register.
We are excited to join the Eau Claire Marathons Fitness Club Challenge.
When you sign up, register under Momentum.
If we get 25 plus members we can win our own private ports potty. If you've ever been to one of these events....you know how cool that could be!!
RUMOR HAS IT....one of our very own MO Coaches may be signing up for the full marathon. First person to guess correctly wins a FitAid.
Click HERE to register.
CrossFit
Skill/Strength:
4 rounds not for time of:
1. Handstand pushups or Pike Position Push-Ups on box - 5-15 based on skill
2. KB Turkish "Get Up Sit up" - 5/side
3. Pillar Band Rotation - 10/side
WOD:
Buy - In : 100 Double unders (or 2 minutes Double Under Practice)
then...
24-16-8 reps of:
Toes to bar
12-8-4 reps of:
Thrusters 135/95
4 rounds not for time of:
1. Handstand pushups or Pike Position Push-Ups on box - 5-15 based on skill
2. KB Turkish "Get Up Sit up" - 5/side
3. Pillar Band Rotation - 10/side
WOD:
Buy - In : 100 Double unders (or 2 minutes Double Under Practice)
then...
24-16-8 reps of:
Toes to bar
12-8-4 reps of:
Thrusters 135/95
MOfit
Strength
4 rounds for time
3 Perfect Pushups
3/side, Turkish "Get up, Sit ups"
10/side, Pillar band rotation
WOD
For Time:
800m run
50 Hammer strikes
50 Jumping pullups
70 Cal Bike
50 Medball wall situps
50 Banded row
4 rounds for time
3 Perfect Pushups
3/side, Turkish "Get up, Sit ups"
10/side, Pillar band rotation
WOD
For Time:
800m run
50 Hammer strikes
50 Jumping pullups
70 Cal Bike
50 Medball wall situps
50 Banded row
Wednesday 170927
POSTED DATE: WEDNESDAY, SEPTEMBER 27TH 2017
NEWS
Meet our SWEAT October athlete of the month, Iris Jane Lang! Iris is incredibly dedicated to her fitness and it shows! Iris is always wanting to learn and grow as an athlete! She will be doing her first Crossfit Competition in October! Way to go Iris! Keep on pushing yourself! It's awesome to watch 
:D Your SWEAT family is proud!
1) When did your fitness journey start?
• My fitness journey started 2 years ago when I was feeling uncomfortable in my body and need to make a change. I started working out with Alicia at the Grind and doing cardio kickboxing at Karate American.
2) What made you join SWEAT and when did you start?
• Alicia made me join SWEAT because she is an amazing coach and I started the first day she opened the doors!
3) What results have you noticed since you have joined SWEAT?
• Since I started I have lost just over 40 pounds, I have a ton more energy, and I have gained a lot of muscle!
4) What is your favorite thing about SWEAT?
• My favorite thing about SWEAT is my gym buddies that expect me to be at class and make workouts fun!
5) What advice would you give someone beginning their fitness journey?
• Stick with it! You will be super sore after your first few times working out but your hard work will pay off!
CrossFit
Weightlifting Wednesday - Cleans
1. Clean lands, empty barbell, 5 reps/EMOM/5 mins
2. Muscle clean, empty barbell - 30%, 5 reps/EMOM/5 mins
3. Scarecrow clean, 3 reps/EMOM/5 mins. 30-50%
4. 1 Clean Pull+1 Clean, EMOM/5 sets. 50-80%
5. 1 Clean/90s/6 sets - Heavy Single
WOD
6 min AMRAP
20 Med ball Hops
10 Medball Squat Throws (aka Air Wall Balls)
Sport
Burgener Warm-Up
Exercises SetsReps Percentage Notes
1. Clean lands, empty barbell, 5 reps/EMOM/5 mins
2. Muscle clean, empty barbell - 30%, 5 reps/EMOM/5 mins
3. Scarecrow clean, 3 reps/EMOM/5 mins. 30-50%
4. 1 Clean Pull+1 Clean, EMOM/5 sets. 50-80%
5. 1 Clean/90s/6 sets - Heavy Single
WOD
6 min AMRAP
20 Med ball Hops
10 Medball Squat Throws (aka Air Wall Balls)
Sport
Burgener Warm-Up
Exercises SetsReps Percentage Notes
| Location | |||||
| Plaform | Hang Power Snatch | 4 | 3 | 65,70,70,75 % | |
| Platform | 1a)Barbell Deadlifts | 4 | 5 | 65,70,70,75 % | |
| 1b) Front Plank w/ reach | 3 | 40 secs | alt arms at own pace | ||
| squat racks | 2a)DB bench press | 4 | 8 | ||
| 2b) Hanging knee raises | 4 | 10 | |||
| hallway | 3a) DB lat raises | 4 | 10 | use no more then 10s | |
| 3b) 1 leg pelvic tilt | 4 | 6 (each leg) | 3 sec pause |
MOFit
Strength - Weightlifting Wednesday
EMOM - 10 Minutes
5 Deadlifts
3 Hang Cleans
MOFit WOD
Stations. ME for 40 seconds, 20 seconds to rest and rotate
1. Medball push throw against wall
2. V-ups
3. Seated Dumbell press
4. Hurdle Hops
5. DB box step ups-AHAP
6. Hollow hold/Deadbug hold
EMOM - 10 Minutes
5 Deadlifts
3 Hang Cleans
MOFit WOD
Stations. ME for 40 seconds, 20 seconds to rest and rotate
1. Medball push throw against wall
2. V-ups
3. Seated Dumbell press
4. Hurdle Hops
5. DB box step ups-AHAP
6. Hollow hold/Deadbug hold
Tuesday 170926
POSTED DATE: TUESDAY, SEPTEMBER 26TH 2017
NEWS
HURRY 10 SPOTS REMAINING....until our bootcamp troop 013 is FULL!
Troop 013 Kicks off Monday October 9th!
6 weeks packed full of workouts, at home workouts, mobility drills + Nutritional counseling along the way!
49$ holds your spot
Register today http://www.momentumsport.com/bootcamp/
CrossFit
Strength:
Strict Press - 2 reps - E90s - 6 sets
WOD
7 Round for time:
16 Jump Lunges
1 Rope Climb
8 Burpees
--Rest 45s between rounds--
Sport
Exercises SetsReps Percentage Notes
Strict Press - 2 reps - E90s - 6 sets
WOD
7 Round for time:
16 Jump Lunges
1 Rope Climb
8 Burpees
--Rest 45s between rounds--
Sport
| Skill: Neurmousclar Reactivity | |||
| Mini Band Walks 3-5 x 10 yds each | |||
| (Lateral, Forward, Backwords) |
Exercises SetsReps Percentage Notes
| Location | |||||
| Squat Racks | 1a) Pause Front squat | 4 | 5 | 65,70,70,75 % | 3 sec pause at the bottom |
| 1b) Slam balls | 4 | 10 | |||
| Platforms | 2a) Push press | 4 | 5 | ||
| 2b) 4 way deadbugs | 4 | 15 | |||
| hallway | 3a) Body primal complex | 5 | 4 | 5 DB squats, 5 reverse lunges each leg, 5 box step ups each leg | |
| 3b) OH plate sit up | 4 | 12 |
MOFit
Strength:
5 rounds not for time
1. DB/Bar Floor press 12 reps
2. DB Goblet squat 12 reps
WOD
10 min AMRAP then switch sides
Split group in two, then groups of 3
Group rotates based on slamball person
20 Slamball/medball clean over shoulder-AHAP
ME Hurdle Hops
ME Reaching plank
Group rotates based on rower
200m row
ME Jump Rope
ME V-ups
5 rounds not for time
1. DB/Bar Floor press 12 reps
2. DB Goblet squat 12 reps
WOD
10 min AMRAP then switch sides
Split group in two, then groups of 3
Group rotates based on slamball person
20 Slamball/medball clean over shoulder-AHAP
ME Hurdle Hops
ME Reaching plank
Group rotates based on rower
200m row
ME Jump Rope
ME V-ups
Monday 170925
POSTED DATE: MONDAY, SEPTEMBER 25TH 2017
NEWS
Man Crush Monday #MCM
TOM
HOW LONG AT MOMENTUM?
1 yr this September started off with bootcamp. My actual first time was at a Bring a Friends Day and I came with Jessie Crow.
FAVORITE MOMENT AT MO?
Well the hardest part is when the alarm clock goes off but what really gets you here is the people. You begin to see the same people in class and they help to keep you accountable and honest.
WHATS THE LAST EMOJI YOU USED?
Well i'm more of GIF guy and last GIF I sent was a sumo wrestler in a speedo.
WE KNOW YOU HAD AN ADDITION TO THE FAMILY.
Baby Girl Audrey and she is 4 months old.
BEST THING YOU'RE LOVING ABOUT BEING A DAD?
When you get home from work and she smiles and recognizes me.
TOP 3 MOVIES OF ALL TIME?
1- Big Labowski
2- Rocky
3- 5th Element
ADVICE FOR SOMEONE THINKING OF OR JUST STARTING AT MOMENTUM.
DO IT. Don't give up. Start slow and listen to the coaches! Consistency is key and set realistic goals.
WHO IS YOUR MAN CRUSH IN THE GYM?
Loren Haveinmier he is always kicking butt and i'm always trying to keep up with him. Maybe it's because he always has to go to work early
TOM
HOW LONG AT MOMENTUM?
1 yr this September started off with bootcamp. My actual first time was at a Bring a Friends Day and I came with Jessie Crow.
FAVORITE MOMENT AT MO?
Well the hardest part is when the alarm clock goes off but what really gets you here is the people. You begin to see the same people in class and they help to keep you accountable and honest.
WHATS THE LAST EMOJI YOU USED?
Well i'm more of GIF guy and last GIF I sent was a sumo wrestler in a speedo.
WE KNOW YOU HAD AN ADDITION TO THE FAMILY.
Baby Girl Audrey and she is 4 months old.
BEST THING YOU'RE LOVING ABOUT BEING A DAD?
When you get home from work and she smiles and recognizes me.
TOP 3 MOVIES OF ALL TIME?
1- Big Labowski
2- Rocky
3- 5th Element
ADVICE FOR SOMEONE THINKING OF OR JUST STARTING AT MOMENTUM.
DO IT. Don't give up. Start slow and listen to the coaches! Consistency is key and set realistic goals.
WHO IS YOUR MAN CRUSH IN THE GYM?
Loren Haveinmier he is always kicking butt and i'm always trying to keep up with him. Maybe it's because he always has to go to work early
CrossFit
Strength:
Front squat - 2 reps - E90s - 7 sets
Sets 1-3 Zombie squats
Sets 4-7 Regular Front squats
**Build to heavy BUT perfect double
WOD:
4 rounds of
4 mins work - 1 min rest
300m run
12 Pullups
12 Pushups
**ME Box jumps in time remaining**
SPORT
| Agility: Pro agility |
||
| 5-10-5 | ||
| *Pair students up and have them face off |
Exercises SetsReps Percentage Notes
| Location | |||||
| Squat rack | 1a) Strict Press | 4 | 5 | 65,70,70,75 % | |
| 1b) Box jumps | 4 | 4 | tall as possible | ||
| Plaform | 2a) BB bent over row | 4 | 8 | ||
| 2b) 1 arm alt kb swing | 4 | 16 | |||
| hallway | 3a) Jumping lunges | 4 | 16 | ||
| 3b) ipslateral deadbugs | 4 | 20 | alt legs |
MOfit
Partner Strength:
AMRAP - 11 minutes
Partner 1 - Rower 15-20 Calories
Partner 2 - 12 ring rows + 12 Ring Dips/Box Dips
WOD
18 Min AMRAP
300m run
12 DB curl and press
12 KB Swings
12 Box Jumps
12 Situps
SWEAT
$30 days for $30
STRENGTH - RDL's and Planks
WOD - Burpees, Torpedo Thrusters, AbMat Sit-Ups
STRENGTH - RDL's and Planks
WOD - Burpees, Torpedo Thrusters, AbMat Sit-Ups
Saturday 170923
POSTED DATE: SATURDAY, SEPTEMBER 23RD 2017
NEWS
Spread the Love. Pass along the gift of Fitness.
Momentum Bootcamp kicks off October 9th.
Call today to reserve your spot- 715-955-4319.
Momentum Bootcamp kicks off October 9th.
Call today to reserve your spot- 715-955-4319.
CrossFit
WOD:
Team of 2:
400m Run
100 Wall Ball Shots
400m Run
100 Medball Parnter Sit-Ups
400m Run
100 Slamballs
400m Run
100 Burpees
Team of 2:
400m Run
100 Wall Ball Shots
400m Run
100 Medball Parnter Sit-Ups
400m Run
100 Slamballs
400m Run
100 Burpees