Wednesday 190206
POSTED DATE: WEDNESDAY, FEBRUARY 06TH 2019
NEWS
Is your mindset holding you back? Are you too busy comparing what you can do to others? In this sport, comparison is something that happens when we want to get better, but it is a roadblock to what you want to do here - which is enjoy your time here and appreciate your strong body.
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Read the blog below for more!
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http://
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#comparsionkillsprogress #thinktanktuesday#momentumfitness #momentumcrossfit715#eauclaire
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Read the blog below for more!
.
http://
.
.
#comparsionkillsprogress #thinktanktuesday#momentumfitness #momentumcrossfit715#eauclaire
CrossFit
WOD: “Peace and Love”
RX
On a 25 minute Running Clock…
0-10 minutes to build to heavy Clean (any style)
10-15 minutes -REST 5 minutes-
15-25 minutes EMOM - 10
Odd - :20s L Hang
Even - 3 Power Cleans at 80% max established above
Fitness
On a 25 minute Running Clock…
0-10 minutes to build to heavy Power Clean
10-15 minutes -REST 5 minutes-
15-25 minutes EMOM - 10
Odd - 20s L Hang w/ Knee tuck
Even - 3 Power Cleans at 80% max established above
Sizzle
On a 25 minute Running Clock…
0-10 minutes to build to heavy BUT Hang Power Clean
10-15 minutes -REST 5 minutes-
15-25 minutes EMOM - 10
Odd - :10s L Hang or Knee Tuck or Dead Hang
Even – 3 Hang Power Cleans
RX
On a 25 minute Running Clock…
0-10 minutes to build to heavy Clean (any style)
10-15 minutes -REST 5 minutes-
15-25 minutes EMOM - 10
Odd - :20s L Hang
Even - 3 Power Cleans at 80% max established above
Fitness
On a 25 minute Running Clock…
0-10 minutes to build to heavy Power Clean
10-15 minutes -REST 5 minutes-
15-25 minutes EMOM - 10
Odd - 20s L Hang w/ Knee tuck
Even - 3 Power Cleans at 80% max established above
Sizzle
On a 25 minute Running Clock…
0-10 minutes to build to heavy BUT Hang Power Clean
10-15 minutes -REST 5 minutes-
15-25 minutes EMOM - 10
Odd - :10s L Hang or Knee Tuck or Dead Hang
Even – 3 Hang Power Cleans
MOFit
WOD 1:
AMRAP – 15 minutes
10 DB Dead Lifts
10 DB Hang Power Cleans
10 DB Front Squats
10 DB Box Step-Ups
10 DB Reverse Lunges
10 DB Bent Over Rows (2 arm)
--REST 60s between sets--
WOD 2:
AMRAP – 10 minutes
Run 5 Laps around gym or Row 250 Meters
:20s L-Hang or Knee Tuck or Dead Hang
AMRAP – 15 minutes
10 DB Dead Lifts
10 DB Hang Power Cleans
10 DB Front Squats
10 DB Box Step-Ups
10 DB Reverse Lunges
10 DB Bent Over Rows (2 arm)
--REST 60s between sets--
WOD 2:
AMRAP – 10 minutes
Run 5 Laps around gym or Row 250 Meters
:20s L-Hang or Knee Tuck or Dead Hang
Tuesday 190205
POSTED DATE: TUESDAY, FEBRUARY 05TH 2019
NEWS
We make nutrition out to be more complicated then it needs to be!!
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We let the excuses get in the way and pass these bad habits down to the next generation!
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Sometimes you can't always be nice.
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You need to be honest!
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Honest with yourself. Honest with your goals!
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Are you doing what it takes to reach your goals?
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We let the excuses get in the way and pass these bad habits down to the next generation!
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Sometimes you can't always be nice.
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You need to be honest!
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Honest with yourself. Honest with your goals!
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Are you doing what it takes to reach your goals?
CrossFit
WOD: “Farley”
(17 minute Cap)
RX
For Time:
Bike 50/35 Calories
21 Dead Lifts (115/75)
15 Burpees
9 Push Jerks
Bike 50/35 Calories
21 Burpees
15 Push Jerks
9 Dead Lifts
Bike 50/35 Calories
21 Push Jerks
15 Dead Lifts
9 Burpees
Fitness
For Time:
Bike 50/35 Calories
21 Dead Lifts (95/55)
15 Burpees
9 Push Jerks
Bike 50/35 Calories
21 Burpees
15 Push Jerks
9 Dead Lifts
Bike 50/35 Calories
21 Push Jerks
15 Dead Lifts
9 Burpees
Sizzle
For Time:
Bike 30/20 Calories
15 Dead Lifts
9 Burpees
6 Push Jerks
Bike 30/20 Calories
15 Burpees
9 Push Jerks
6 Dead Lifts
Bike 30/20 Calories
15 Push Jerks
9 Dead Lifts
6 Burpees
Performance Care:
3 x
10 Lateral Box Step-Ups each leg (no weight; set up as high as possible without discomfort or deviance from technique)
5 Eccentric Ankle Dorsiflexion
(17 minute Cap)
RX
For Time:
Bike 50/35 Calories
21 Dead Lifts (115/75)
15 Burpees
9 Push Jerks
Bike 50/35 Calories
21 Burpees
15 Push Jerks
9 Dead Lifts
Bike 50/35 Calories
21 Push Jerks
15 Dead Lifts
9 Burpees
Fitness
For Time:
Bike 50/35 Calories
21 Dead Lifts (95/55)
15 Burpees
9 Push Jerks
Bike 50/35 Calories
21 Burpees
15 Push Jerks
9 Dead Lifts
Bike 50/35 Calories
21 Push Jerks
15 Dead Lifts
9 Burpees
Sizzle
For Time:
Bike 30/20 Calories
15 Dead Lifts
9 Burpees
6 Push Jerks
Bike 30/20 Calories
15 Burpees
9 Push Jerks
6 Dead Lifts
Bike 30/20 Calories
15 Push Jerks
9 Dead Lifts
6 Burpees
Performance Care:
3 x
10 Lateral Box Step-Ups each leg (no weight; set up as high as possible without discomfort or deviance from technique)
5 Eccentric Ankle Dorsiflexion
MOFit
WOD:
AMRAP – 17 minutes
Bike 50/35 Calories
21 Dead Lifts (95/55)
15 Burpees
9 Push Jerks
Bike 50/35 Calories
21 Burpees
15 Push Jerks
9 Dead Lifts
Bike 50/35 Calories
21 Push Jerks
15 Dead Lifts
9 Burpees
Performance Care:
3 x
10 Lateral Box Step-Ups each leg (no weight; set up as high as possible without discomfort or deviance from technique)
5 Eccentric Ankle Dorsiflexion
AMRAP – 17 minutes
Bike 50/35 Calories
21 Dead Lifts (95/55)
15 Burpees
9 Push Jerks
Bike 50/35 Calories
21 Burpees
15 Push Jerks
9 Dead Lifts
Bike 50/35 Calories
21 Push Jerks
15 Dead Lifts
9 Burpees
Performance Care:
3 x
10 Lateral Box Step-Ups each leg (no weight; set up as high as possible without discomfort or deviance from technique)
5 Eccentric Ankle Dorsiflexion
Monday 190204
POSTED DATE: MONDAY, FEBRUARY 04TH 2019
NEWS
This Months Man Crush Monday... Brian
WHY MOMENTUM?
It all started with a t-shirt. I went to a free workout at the park in River Prairie, saw Jim's "Birthday suits tailored here" shirt, and had to have one. That was almost 5 months ago.
WHAT WAS YOUR BEST " DROP THE MIC" MOMENT AT MOMENTUM?
Definitely my first muscle-up. I still haven't figured out the technique, but it is sure is fun to swing above the bar every now and again.
IF YOU COULD GIVE EACH HEAD COACH A NICKNAME WHAT WOULD IT BE?
Jim "Joe Cool"
Jackie "The Rock"
Craig "The OG"
Rachel "Wonder Woman"
WHAT'S ONE MOVIE YOU CAN WATCH OVER AND OVER AGAIN AND NEVER GET TIRED OF?
Tommy Boy
WHAT'S THE MOST RIDICULOUS FACT YOU KNOW?
That Sully in Monsters Inc. has 2,320,413 individual hairs.
TOILET PAPER OVER OR UNDER?
Over; it's even pictured that way on the original patent (another ridiculous fact).
WHAT'S ONE THING YOUR MOMENTUM FAMILY MIGHT NOT KNOW ABOUT YOU?
That I was in show choir in high school.
IF YOU WERE 80 YRS OLD WHAT WOULD YOU TELL YOUR CHILDREN?
Trust in God.
IF YOU COULD SING ONE SONG ON AMERICAN IDOL WHAT WOULD IT BE?
Piano Man
IF YOU WERE A BRAND WHAT WOULD BE YOUR MOTTO?
Go for it!
WHAT SONG OR SONGS WERE POPULAR WHEN YOU WERE A SENIOR IN HIGH SCHOOL?
Indian Outlaw, Jock Jams, Macarena!
TOP 3 THINGS YOU ARE MOST PROUD OF?
Being honest even when it's hard, giving when it hurts but I know they need it more, and striving to appreciate people's unique gifts/talents.
WHAT ARE YOU TRAINING FOR?
I'm fighting old age with everything I have
WHO IS YOUR MAN CRUSH OR MEN CRUSHES IN MOMENTUM?
There isn't a person at the gym I don't look up to for something, from perseverance to speed and pure power. Specifically guys that jump out are Woody for having more energy than the sun and both Jesse and Dave are simply amazing athletes who are also super kind.
WHY MOMENTUM?
It all started with a t-shirt. I went to a free workout at the park in River Prairie, saw Jim's "Birthday suits tailored here" shirt, and had to have one. That was almost 5 months ago.
WHAT WAS YOUR BEST " DROP THE MIC" MOMENT AT MOMENTUM?
Definitely my first muscle-up. I still haven't figured out the technique, but it is sure is fun to swing above the bar every now and again.
IF YOU COULD GIVE EACH HEAD COACH A NICKNAME WHAT WOULD IT BE?
Jim "Joe Cool"
Jackie "The Rock"
Craig "The OG"
Rachel "Wonder Woman"
WHAT'S ONE MOVIE YOU CAN WATCH OVER AND OVER AGAIN AND NEVER GET TIRED OF?
Tommy Boy
WHAT'S THE MOST RIDICULOUS FACT YOU KNOW?
That Sully in Monsters Inc. has 2,320,413 individual hairs.
TOILET PAPER OVER OR UNDER?
Over; it's even pictured that way on the original patent (another ridiculous fact).
WHAT'S ONE THING YOUR MOMENTUM FAMILY MIGHT NOT KNOW ABOUT YOU?
That I was in show choir in high school.
IF YOU WERE 80 YRS OLD WHAT WOULD YOU TELL YOUR CHILDREN?
Trust in God.
IF YOU COULD SING ONE SONG ON AMERICAN IDOL WHAT WOULD IT BE?
Piano Man
IF YOU WERE A BRAND WHAT WOULD BE YOUR MOTTO?
Go for it!
WHAT SONG OR SONGS WERE POPULAR WHEN YOU WERE A SENIOR IN HIGH SCHOOL?
Indian Outlaw, Jock Jams, Macarena!
TOP 3 THINGS YOU ARE MOST PROUD OF?
Being honest even when it's hard, giving when it hurts but I know they need it more, and striving to appreciate people's unique gifts/talents.
WHAT ARE YOU TRAINING FOR?
I'm fighting old age with everything I have
WHO IS YOUR MAN CRUSH OR MEN CRUSHES IN MOMENTUM?
There isn't a person at the gym I don't look up to for something, from perseverance to speed and pure power. Specifically guys that jump out are Woody for having more energy than the sun and both Jesse and Dave are simply amazing athletes who are also super kind.
CrossFit
SKILL: BAR Muscle Ups!!
WOD: “Flash Gordon”
AMRAP – 13 minutes
RX
Row 300 Meters
10 - 1-arm DB Clean and Jerks (50/35)
5 Bar Muscle Ups
10 – 1-arm DB Clean and Jerks
Fitness
Row 300 Meters
10 - 1-arm DB Clean and Jerks (40/20)
5 Chest to Bar Pull-ups / Pull-Ups
10 – 1-arm DB Clean and Jerks
Sizzle
Row 300 Meters
10 - 1-arm DB Clean and Jerks
10 Jumping Pull-Ups
10 - 1-arm DB Clean and Jerks
Cooldown
Pillar Lat Stretch – 30s each
Childs Pose – 60s
WOD: “Flash Gordon”
AMRAP – 13 minutes
RX
Row 300 Meters
10 - 1-arm DB Clean and Jerks (50/35)
5 Bar Muscle Ups
10 – 1-arm DB Clean and Jerks
Fitness
Row 300 Meters
10 - 1-arm DB Clean and Jerks (40/20)
5 Chest to Bar Pull-ups / Pull-Ups
10 – 1-arm DB Clean and Jerks
Sizzle
Row 300 Meters
10 - 1-arm DB Clean and Jerks
10 Jumping Pull-Ups
10 - 1-arm DB Clean and Jerks
Cooldown
Pillar Lat Stretch – 30s each
Childs Pose – 60s
MOFit
Strength: AMRAP – 10 minutes (5 sets)
Eccentric Pull-Ups – 3 reps (5s eccentric)
DB Lateral Raises – 12 reps
WOD: AMRAP – 15 minutes
300 meter row
10 1-arm DB clean and jerks
20 Jumping Pull-Ups
10 1-arm DB Clean and Jerks
20 Hollow Rocks
Eccentric Pull-Ups – 3 reps (5s eccentric)
DB Lateral Raises – 12 reps
WOD: AMRAP – 15 minutes
300 meter row
10 1-arm DB clean and jerks
20 Jumping Pull-Ups
10 1-arm DB Clean and Jerks
20 Hollow Rocks
Saturday 190202
POSTED DATE: SATURDAY, FEBRUARY 02ND 2019
NEWS
The struggle is real ;D
CrossFit
Partner workout
20 Min AMRAP
RX
200 Situps & 200 Russian twist with Medball
Partner 1 does situps/Russian twist
Partner 2 completes the following after partners switch movements.
4 Clean and Jerk 135/105
4 Burpees
20/15 Cal Bike
Fitness
150 Situps & 150 Russian twist with Medball
Partner 1 does situps/Russian twist
Partner 2 completes the following after which partners switch movements.
4 Clean and Jerk 115/83
4 Burpees
15/10 Cal Bike
Sizzle
100 situps & 100 Russian twist with Medball
Partner 1 does situps/Russian twist
Partner 2 completes the following after which partners switch movements.
4 Hang Clean and Push Press
4 Burpees
10/5 Cal Bike
*If partners complete all reps prior to 20 min finish with max cals on bike.
20 Min AMRAP
RX
200 Situps & 200 Russian twist with Medball
Partner 1 does situps/Russian twist
Partner 2 completes the following after partners switch movements.
4 Clean and Jerk 135/105
4 Burpees
20/15 Cal Bike
Fitness
150 Situps & 150 Russian twist with Medball
Partner 1 does situps/Russian twist
Partner 2 completes the following after which partners switch movements.
4 Clean and Jerk 115/83
4 Burpees
15/10 Cal Bike
Sizzle
100 situps & 100 Russian twist with Medball
Partner 1 does situps/Russian twist
Partner 2 completes the following after which partners switch movements.
4 Hang Clean and Push Press
4 Burpees
10/5 Cal Bike
*If partners complete all reps prior to 20 min finish with max cals on bike.
Friday 190201
POSTED DATE: FRIDAY, FEBRUARY 01ST 2019
NEWS
CrossFit
Strength: 1 RM Snatch (any style)
15 mins to build to 1 RM snatch
1. 4 reps
2. 2 reps
3. 2 reps
4 + 1 rep
WOD Addie’s Fortitudo
(15 min time cap)
RX
30/25 Cal Row
30 Overhead squats 95/63
20/15 Cal Row
20 Overhead squats
10/7 Cal Row
10 Overhead squats
Fitness
25/20 Cal Row
30 Overhead squats 75/53
15/12 Cal Row
20 Overhead squats
7/5 Cal Row
10 Overhead squats
Sizzle
20/15 Cal Row
20 Overhead squats Light weight or Dowel
15/12 Cal Row
15 Overhead squats
7/5 Cal Row
10 Overhead squats
Cooldown:
10 Scorpions. 30s/side pigeon
15 mins to build to 1 RM snatch
1. 4 reps
2. 2 reps
3. 2 reps
4 + 1 rep
WOD Addie’s Fortitudo
(15 min time cap)
RX
30/25 Cal Row
30 Overhead squats 95/63
20/15 Cal Row
20 Overhead squats
10/7 Cal Row
10 Overhead squats
Fitness
25/20 Cal Row
30 Overhead squats 75/53
15/12 Cal Row
20 Overhead squats
7/5 Cal Row
10 Overhead squats
Sizzle
20/15 Cal Row
20 Overhead squats Light weight or Dowel
15/12 Cal Row
15 Overhead squats
7/5 Cal Row
10 Overhead squats
Cooldown:
10 Scorpions. 30s/side pigeon
MOFit
WOD:
For Time:
30 Calorie Row
30 Back Squats (empty BB)
20 Calorie row
20 Back Squats
10 Calorie Row
10 Back Squats
Rest 2 minutes
10 Calorie row
10 KB Sumo Dead Lifts (53#)
20 Calorie Row
20 KB Sumo Dead Lifts (53#)
30 Calorie Row
30 KB Sumo Dead Lifts (53#)
For Time:
30 Calorie Row
30 Back Squats (empty BB)
20 Calorie row
20 Back Squats
10 Calorie Row
10 Back Squats
Rest 2 minutes
10 Calorie row
10 KB Sumo Dead Lifts (53#)
20 Calorie Row
20 KB Sumo Dead Lifts (53#)
30 Calorie Row
30 KB Sumo Dead Lifts (53#)