WOD 6/16
POSTED DATE: FRIDAY, JUNE 16TH 2017
NEWS
****Today at 1pm, SWEAT ribbon cutting.
****Today at 6pm, Buds and Suds!
CrossFit
CrossFit
Strength:
Strict Press - E90s - 10 sets
2 x 10 @ 50%
2 x 5 @ 70%
2 x 2 @ 80%
4x1 @ 90-100+%
DOCKWOD:
AMRAP - 8 minutes
3 Tire Flips
12 DB Push Press
21 Box Jumps
--Rest 3 minutes--
AMRAP - 10 minutes
Run 300 meters
12 DB Bent Over Rows
12 Alternating Box Set Ups
MOFit:
3-4 RNFT
10/10 Alterning Single Leg Glute Bridges
10/10 Alternating DB Bicep Curls
20 Banded Tricep Extensions
DOCKWOD:
AMRAP - 8 minutes
3 Tire Flips
12 DB Push Press
21 Box Jumps
--Rest 3 minutes--
AMRAP - 10 minutes
Run 300 meters
12 DB Bent Over Rows
12 Alternating Box Set Ups
WOD 6/15
POSTED DATE: THURSDAY, JUNE 15TH 2017
NEWS
*****NEW PRODUCT ALERT*****
Xendurance Vanilla Protein Powder is in!
Same great taste and all the same awesomeness that is in the Chocolate Protein Powder.
Also... Xendurance Fuel 5 PLUS!!! This is the same delicious taste as our Fuel 5 only this has 90 MG of Caffeine from Natural Green Tea.
Carbohydrate blend to help maintain stable blood sugar levels during Exercise
Electrolytes and vitamins B6 and B12 to assist in energy production, cramping and muscle burn!
Pick them up the next time you are in for that complete Pre-Post work out meal.
CrossFit
CrossFit
Strength:
Front Squat - E90s - 5 sets
2 x 10 @ 50%
2 x 5 @ 70%
1 x 2 @ 90%
then...
10 minutes to establish Heavy Single Front Squat
WOD:
3 rounds for time
Run 400 meters
Row 500 meters
--Rest 3 minutes between rounds--
MOFit
STRENGTH:
4 x (12 minutes)
10/10 KB Tea pots
20 Banded Pull-a-parts
10 Slamballs
:30s Bottom Position Squat Hold
WOD:
AMRAP - 18 minutes
18 Calorie Bike/Row (alternate each round)
18 1-arm DB/KB Walking Lunges (9/9)
18 1-arm DB/KB Thruster (9/9)
18 Hollow Rocks
MOfit
Immediate Warm-up: (0-5)
3 x or 5 minutes at medium intensity of
20 Mt. Climbers (10 RT / 10 LT)
Half Gasser (53 yards down and back)
Mobilize: (5-15)
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-Stabliity Work: (15-20)
4 x
Static Side Pillar - 20s (Rt/Lt)
Field: (20-50)
Athletic Burpee (no push-up)
*Drill this movement in training athletic potitiion. We are only doing 3 steps here; cueing: 1. Hands replace feet, elbows extended push-up position. 2. Feet replace hands, pop into athletic positon, Feet MUST be in athletic potitioin. 3. Jump and recieve yourself in athletic position. Drill this movement slow and methodical. Athletes should do anywhere between 10-15 Reps here.
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)
Quick Feet "Over, over, back, back"
4 x
10 yards each movement A-Skip and B-Skip Progressions
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)
3 x through the following cycle
Lateral Pillar March (slow) - 10 yards
Lateral Pillar March (power) - 10 yards
Lateral Pillar Skip (power) - 10 yards
Lateral Push to Base (slow and stabilize each time) - 10 yards
WOD 6/14
POSTED DATE: WEDNESDAY, JUNE 14TH 2017
NEWS
#WCW is Vicki Anderson. Vicki is an amazing member who we see regularly 2x a week for the past 4 years at Momentum. We may be a little biased towards this beautiful strong woman as she is also coach Jackie's Mom.
#1: My favorite exercise is just being outdoors. Snowshoeing in the winter and in the summer my sister got me into kayaking and I love it. Otherwise just yard work, gardening and we still put up hay for our horses and beef cattle.
#2: My favorite thing at MO is the people for sure. Everyone is so friendly and are there with the same goals in mind. They are always willing to help you be the best that you can be.
#3: Why did I choose Momentum? This is the easiest question: I'm Jackie's mom for those who didn't know. Even if I wasn't I would still choose MO because its the best!
#4: Outside of Mo my favorite thing is watching my 5 grandkids at their sporting events or whatever they are involved in. I love gardening and like to travel to new places.
#5: I love being active and working out with the women from MO. They are an awesome group. Its always good to strive to meet new goals
#6: I couldn't be more proud of my family! I'm fortunate to live close to them and see them most days.
CrossFit
CrossFit
WEIGHTLIFTING WEDNESDAY!
1) Scarecrow Cleans - 3 reps - EMOM - 5 minutes - Barbell Only
2) Tall Cleans - 3 reps - EMOM - 5 minutes (@20%-30% or less)
3) Segmented Clean Pull (1'' off floor, @ knee, @ hip) - EMOM - 5 minutes (@50% or less)
4) Clean Pull + Clean - E2MO2M - 12 minutes - build to heaviest possible
WOD:
AMRAP - 7 minutes
7 Medball Cleans
7 Hand Release Push-Ups
MoFitM
STRENGTH:
5 BB Cleans (From the Floor)
EMOM - 8 sets
WOD:
EMOM - 18 Minutes
1 - Row 18/15 Calories
2 - 1 Suicide (6x D&B from end line + 1 each length)
3 - :40s Plank
MOfit
Immediate Warm-up: (0-5)
3 x or 4 minutes of
Run 1/2 gasser
10 Push-ups
then...
Mobilize: (5-15)
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 Work: (15-20)
5 x
Alternating Reaching Hands Pillar Holds - 30s
---Split into 2 Groups--
Field: (20-45)
4 x
Arm Dymanics (10s each movment)
3 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
Athletic Burpee – 3 Reps
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 6/13
POSTED DATE: TUESDAY, JUNE 13TH 2017
NEWS
# 1 reason to join Momentum Bootcamp........
Our COMMUNITY!
Members will tell you it's your family away from family!
WANT TO BE PART OF SOMETHING GREAT......
We start next week....Space is limited only 15 spots... so don't wait till its to late! Click HERE to register.
CrossFit
CrossFit
Warm-Up:
Junk Yard Dog
Burgener WU
Strength:
1 Hang Power Snatch - E90s - 6 sets
WOD:
Buy-In - Bike 50 Cals
then...
3 rounds of
15 Hang Power Snatches (115/75)
15 Toes to bar
Buy-out: 50 Calorie Row
MOFit
STRENGTH:
EMOM - 12min
1) 12 KB SDHP
2) 6/6 Goblet Reverse Lunge w/ Jump
3) 6/6 Single Leg KB RDL
WOD:
3 round for time:
Run 500 Meters (2 laps around building)
20 Wall Ball Shots (20/14)
20 Box Jumps (24/20)
MOfit
Immediate Warm-up: (0-5)
3 x or 5 minutes at medium intensity of
20 Mt. Climbers (10 RT / 10 LT)
Half Gasser (53 yards down and back)
Mobilize: (5-15)
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
Iso-Stabliity Work: (15-20)
Static Pillar Hold 5 x 30 seconds (Rest 30 seconds)
Field: (20-50)
*Drill this movement in training athletic potitiion. We are only doing 3 steps here; cueing: 1. Hands replace feet, elbows extended push-up position. 2. Feet replace hands, pop into athletic positon, Feet MUST be in athletic potitioin. 3. Jump and recieve yourself in athletic position. Drill this movement slow and methodical. Athletes should do anywhere between 10-15 Reps here.
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
Medicine Ball Work:
3 x
Lunge Throw w/ Lateral Rotation - 5 reps (rt/lt)
Every minute on the minute for 10 minutes:
6 Lunge Jumps with Switch (3 RT/ 3 LT)
**For suicide run, sprint 5 yards, back peddle 5 yards, sprint 10 yards, back peddle 10 yards, sprint 5 yards, back peddle 5 yards.
3 x through the following cycle
Lateral Pillar March (slow) - 10 yards
Lateral Pillar March (power) - 10 yards
Lateral Pillar Skip (power) - 10 yards
Lateral Push to Base (slow and stabilize each time) - 10 yards
WOD 6/12
POSTED DATE: MONDAY, JUNE 12TH 2017
NEWS
MAN CRUSH MONDAY.....
Stud of the week is
ADAM.
Here is a little information about this stud..
WHAT IS YOUR FAVORITE LIFT?
Squat Cleans
WHAT ARE YOUR FAVORITE WORKOUTS?
I enjoy all the a** kicking work outs
HOW LONG HAVE YOU BEEN AT MO?
1 yr in April.
WHAT ARE YOU MOST PROUD OF SINCE STARTING?
Overhead squats and just the ability to do them. They were the most humbling movement.
WHAT IS YOUR ULTIMATE GOAL?
I am here to live a healthy life!
HOW LONG HAVE YOU BEEN ROCKING THE MAN BUN?
Since 2013. Started growing it out right before Jess and I got married. The beard the same
haven't shaved that off since 2012.
JESS DOES SHE LIKE THE MAN BUN?
LOVES IT.... she actually encouraged it!
WHO IS YOUR MAN CRUSH IN THE GYM?
Peter Hoeft. I am always chasing him in the work outs and always kicks my a**!
CrossFit
CrossFit
Skill:
EMOM - 12 minutes
1 - Rope Climb
2 - 10 Push Ups
3 - :45s Dead Bug Home Position
WOD:
5 rounds for time:
200m Row
10 G2OH w/ Plate
10 Burpees
After 5th round - finish w/ lap around building carrying plate ;)
MOFit
Strength:
3-4 RNFT
20 yard down and back Lateral banded walk
10 Broad Jumps (stabilize)
5 Eccentric Pull-Ups
WOD:
Buy In : 50 Calorie Row
Then...
4 rounds of:
10 Toes to bar / K2E / Dragon Fly's
10 DB Push Press
Cash Out: 50 Calorie Bike
MOfit
Week 1
Day 1:
Immediate Warm-up: (0-5)
3 x or 4 minutes of
Run 1/2 gasser
10 Push-ups
then...
Mobilize: (5-15)
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 Work: (15-20)
5 x 30s of Ipsilateral Dead Bugs (
Same Arm, Same leg w/ 5 second hold at bottom)
---Split into 2 Groups--
Field: (20-45)
Arm Dynamics 3 x 10 seconds @ each movement
4 x 10 yards of High Knees (rest 30 seconds)
----
5 x through the following cycle
Quick Feet: "over over back back' -15 seconds
3 Standing Broad Jumps (stabilize after each one)
--rest 30 seconds--
----
Every minute on the minute for 8 minutes
Sprint 100 Yards