WOD 6/26
POSTED DATE: MONDAY, JUNE 26TH 2017
NEWS
MAN CRUSH MONDAY............
Mr. Bob Remington
You will see this smiling face usually bright and early at the 5 a.m classes killing it. Here is a little insight to this stud!
WHAT IS YOUR FAVORITE LIFT?
Rowing. For sure. ( I dare any of you to challenge this man to a 500 m row for time....he is sure to take on any brave soul:)
WHAT ARE YOUR FAVORITE WODS AT MO?
I like Partner work outs. It's the excitement and push when you have someone else doing it with you. And just the surprise of every workout.
WHAT ARE SOME WORKOUTS IF YOU COULD WOULD YOU STAY AWAY FROM?
Anything squat related like wallballs. Really test my mobility.
HOW LONG HAVE YOU BEEN BLESSING US WITH YOUR PRESENCE HERE AT MOMENTUM?
Going on a solid 4 years.
PROUD MOMENT SINCE AT MO?
Competing. Also Friday Night Lights doing those workouts.
FUTURE GOALS?
Do all movements at their standards and to stay mobile and flexible.
WHO WOULD BE YOUR MAN CRUSH IN THE GYM?
It's not the men but the women I'm always trying to keep up with ;)
So here you go ladies and gentelmen a few reasons on why Mr. Bob Remington is our Man Crush.
CrossFit
CrossFit
Strength: Pause Front Squats - 3 reps - E2MO2M - 10 minutes (5 sets)
WOD:
5 RFT
10 OH Lunges (95/65)
10 Bar Facing Burpees
10 Front Squats
10 Pull-Ups
MOFit
Strength:
4 RNFT
10 Seated Strict Press
16 (8/8) Single Arm BO Row
10 Iron Plate Worm of Death
10 Hanging Scapular Pulls
WOD:
20 min AMRAP
20 Ab Mat Situps
20 Back Extensions
20 HR Pushups
20 Box Jumps
20 KB Swings
MOfit
Week 3
Day 1
Immediate Warm-up: (0-5)
Coaches Choice ;)
Mobilize: (5-15)
Walking Quad Stretch - 10 yards
High Knee Hug to Lunge - 10 yards
Spiderman Complex - 2rt/2lt
Inchworms (arms only) - 5 reps
Standing Calf Stretch - 5 reps
Reverese Lunge - 10 yards
Leg Cradle - 10 yards
Lateral Lunge - 10 yards
Single Leg RDL/SeeSaw Walk - 4rt/4l
Iso-Stability Work: (15-20)
5 x
Alternating Reaching Hands Pillar Holds - 30s
Field: (20-45)
4 x
Arm Dymanics (10s each movment)
5 x through the following cycle
Cocky Walks – 10 yards
Lunge Jumps with Switch RT/LT – 10 reps (5 RT/ 5 LT)
Butt Kicks – 10 yards
High Knees – 10 yards
Push-up Position Sprint (10 yards)–
PLYOMETRICS:
5 x
Lateral Plyo Skiers 20″ box - 15 seconds
Quick Feet "over over back back" - 15 seconds
4 Consective Hurdle Jumps + 10 yards sprint - (12''-16'' hurdle)
*How far apart to set the hurdles? 3-4 feet would about right. But it really depends on the how much distance you cover. I rather you get more height on your jump, then length. Think jumping over a wall, not jumping over a stream.
WOD 6/24
POSTED DATE: SATURDAY, JUNE 24TH 2017
NEWS
"COACH'S DREAM: About 20+ years ago I got to train my daughters when they were teenagers. Now I'm training my granddaughter. How blessed is that?! Hope I last long enough to work my grandsons!" - Kurt
CrossFit
CrossFit
TEAMS OF 2
TO START BETWEEN YOU AND YOUR PARTNER YOU MUST CARRY ALL EQUIPMENT BEING USED IN THE WOD AROUND THE BUILDING TO START (except rower). Weights cannot be loaded on the bar and it may take more than one trip ;)
Then set up and begin
--- 6 total rounds (3 each) ---
Partner A-Row 500 M
Partner B- Amarap of
6 clusters 135/95 - -sq clean to a thruster bar starts from the floor each time
12 box jumps 24/20
***partners switch every 500 meters***
WOD 6/23
POSTED DATE: FRIDAY, JUNE 23RD 2017
NEWS
WE ARE PLEASED TO ANNOUNCE WE ARE SPONSORS FOR THE FIT EXPO!
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.
-Participate in health screenings.
-Register for thousands of dollars worth of giveaways, and more!
CrossFit
CrossFit
STRENGTH
E90 SEC FOR 6 SETS
5 O.H. SQUATS
DOCK WOD:
--5 RFT—
12 1-ARM K.B DEADLIFT (53/35) (6/6)
10 ALT K.B SNATCH (53/35) (5/5)
12 1 ARM K.B O.H. WALKING LUNGE ( 6 RHT/6 LFT)
200m run with KB
MOFit
STRENGTH
3 ROUNDS
5/5 TURKISH GET UPS
WAITER WALK 20 YRDS DOWN WITH RIGHT BACK WITH LEFT
10 SUPERMANS
WOD
3 ROUNDS
45 SECONDS ON 15 SECOND TRANSITION
1-TIRE FLIP
2- TIRE STRIKES
3-PROWLER PUSH
4-D.B THRUSTERS ON BOSU BALL
5- BIKE
6- D.B SNATCHES
7- PLANK
WOD 6/22
POSTED DATE: THURSDAY, JUNE 22ND 2017
NEWS
WOMEN GET YOUR TANKS.
Grey tanks will say "resting gym face"
Pink tanks will say " sorry for what i said during burpees."
***Orders need to be place by Friday June 30th.***
CrossFit
CrossFit
Strength:
EVERY 90 SEC - 6 SETS
5 DEADLIFTS
WOD:
4 MIN AMRAP
400 M RUN
10 BURPEES
M.E. SQUAT CLEANS 105/75
--REST 2 MIN LOAD BAR---
4 MIN AMRAP
400 M RUN
7 BURPEES
M.E SQUAT CLEANS 115/95
--REST 2 MIN LOAD BAR—
4 MIN AMRAP
400 M RUN
4 BURPEES
M.E SQUAT CLEANS 125/105
**If running isn’t your thang and you cannot get 400 m run under 3 min stick to the 300 m run (1 lap around building)***
MOFit
STRENGTH
--4 ROUNDS---
10 K.B DEADLIFT
10 K.B. SQUAT
10/10 BANDED PILLAR TWIST
WOD
4 MIN AMRAP
400 M RUN
10 PUSH UPS
M.E. MED BALL CLEANS
--REST 2 MIN—
4 MIN AMRAP
400 M RUN
7 PUSH UPS
M.E MED BALL CLEANS
--REST 2 MIN--
4OO M RUN
4 PUSH UPS
M.E. MED BALL CLEANS
**If running isn’t your thang and you cannot get 400 m run under 3 min stick to the 300 m run***
MOfit
Week 2
Day 4
Mobilize:
Group Dynamic Movement Stretch
Walking Quad Stretch - 10 yards
High Knee Hug to Lunge - 10 yards
Spiderman Complex - 2rt/2lt
Inchworms (arms only) - 5 reps
Standing Calf Stretch - 5 reps
Reverese Lunge - 10 yards
Leg Cradle - 10 yards
Lateral Lunge - 10 yards
Single Leg RDL/SeeSaw Walk - 4rt/4l
Iso-Stability:
4 x
Contralateral Dead Bugs– 30 seconds
Static Pillar Holds – 30 seconds
FIELD:
3 x through the following cycle
Cocky Walks – 10 yards
Athletic Burpee to Broad Jump - 3 reps
Butt Kicks – 10 yards
High Knees – 10 yards
Medicine Ball Work:
2 x
Lunge Throw - 5 reps (rt/lt)
Lunge Throw w/ Lateral Rotation - 5 reps (rt/lt)
PLYO CONDITIONING:
3 x
Dynamic Step Ups (speed) RT - 12 reps
Dynamic Step Ups (speed) LT - 12 reps
Shin Hops - 6 reps or 180 Squat Jumps - 10 reps
Toe taps on Cone - 20 reps (10 RT/ 10 LT)
SPRINTS:
5 x
EMOM - Sprint 60 yards
WOD 6/21
POSTED DATE: WEDNESDAY, JUNE 21ST 2017
NEWS
Meet SHANNON DEHNKE!.......our #wcw
How did you end up at Momentum? Persistent friends who were already members. They shared their enthusiasm (peer pressure) until I couldn’t say no. I started with the Momentum Bootcamp.
What is your proudest moment at Mo? The first time I completed a workout with an 800m run in it and I ran the entire way without stopping!
Favorite Exercise? Box Jumps/Step Ups
Least Favorite? Burpees
What is a goal of yours at Mo? To get a pull up and toes to bar.
What is something that most of our Mo Family doesn’t know about you? Most people don’t know that I had a cardiac event that almost killed me in May of 2016. I have been working out ever since then.
Who would your women crush be? Denelle Rietschel and Amanda Hahn because I see how hard they work and never quit. Even though Denelle can be a gym bully at times;-)
CrossFit
CrossFit
WEIGHTLIFTING WEDNESDAY - SNATCH
1) Scarecrow Snatch - EMOM - 5 minutes - Empty BB
2) Tall Snatch - EMOM - 5 minutes - 20-30%
3) Segmented Snatch Pull (1'' off floor, knee, hip) + Snatch Pull - EMOM - 5 minutes - 50-60%
4) Snatch Pull + Snatch - E2MO2M - 12 minutes - build to heavy but perfect
WOD- BASELINE WOD
BASELINE WOD IS SOMETHING MOST IF NOT ALL HAVE DONE IN THE PAST. WE USE THIS WOD AS A MARKBENCH OF WHEN YOU START. SOME OF YOU MAY REMEMBER HOW BAD THIS WOD WAS WHEN YOU VERY 1ST DID AND NOW YOU WILL BE SURPRISED YOU MAY BE ABLE TO COMPLETE IT BUT FASTER AND POSSIBLY WORK ON YOUR 2ND ROUND BEFORE THE TIME CAP. SO PULL OUT THOSE WOD JOURNALS AND LOOK BACK TO THIS WORK OUT TO SEE HOW FAR YOU HAVE COME!
8 MIN AMRAP
500 M ROW
40 AIR SQUATS
30 ABMAT SIT UPS
20 PUSH UPS
10 PULL UPS
MOFit
STRENGTH
E90SEC FOR 6 SETS
3 POSITION SNATCH
HIGH HANG SNATCH
HANG SNATCH
SNATCH
WOD
For Time:
9 DEADLIFT
18 CAL BIKE
7 DEADLIFT
27 CAL BIKE
5 DEADLIFT
36 CAL BIKE
3 DEADLIFT
45 CAL BIKE
MOfit
Immediate Warm-Up:
4x
Wall Drill - 15 Seconds
Athletic Position Burpee - 3 PERFECT reps
Iso-Stabliity Work:
3x
Alternating Reaching Hands Pillar Holds - 45s
FIELD:
1 x
Seated Arm Swings – 10 seconds
Pillar to Plank Press Up – 10 reps
Kneeling Arm Swings – 10 seconds
Pillar to Plank Press Up – 10 reps
Staggered Stance Arm Swing – 10 seconds
Pillar to Plank Press Up – 10 reps
Neural Activation:
3x
Miniband Lateral Banded Walks - 10 yards (rt/lt)
Miniband Monster Walks - 10 yards (forward/backward)
Athletic Burpee (no push-up) - 5 reps
3 x
(w/ miniband around knees)
Front to Back
Side to Side
Base Rotation
Quick Feet "Over, over, back, back"
PLYOMETRICS + SPRINT:
10 x
Single Leg Lateral Hops to Sprint
* 5 lateral hops per round, 20 yard sprint
*Rest 60 seconds between sets.
Alternate legs every round, so 5 rounds on the left and 5 rounds on the right. Use a 12-18″ hurdle or cone for the jumps with the focus being to minimize ground contact time. Think about as soon as you land, reducing the time your foot is on the ground and exploding back into the next jump. Once you land your 5th jump, athletically transition (explode) into a 20 yard sprint.