Wednesday 190327
POSTED DATE: WEDNESDAY, MARCH 27TH 2019
NEWS
Meet Momentum's March #WCW Suzanne Leroux! Continue to see who this strong, quiet women who always has a smile is.
1) What brought you to Momentum and when? What would you tell someone thinking about giving Momentum a try?
“I started at Momentum about 2 years ago with the goal of running a full marathon in a year. I had run about 3 or 4 half marathons prior to joining Momentum, I knew I needed to do more to get ready for my first full marathon. My core muscles and back muscles would fatigue at mile 9. A year after I started at Momentum I ran/finished my first full marathon. I thank Jody Corn for introducing me to CrossFit and I thank the coaches at Momentum for getting me across the finish line.” “I would tell anyone who is thinking about trying Momentum just do it. You will be amazed at the things you can do and thought you would never be able to do. You will realize the workouts make you stronger at the gym, but also make everyday life activities easier as well.”
2) Who is Suzanne outside of Momentum?
“I am an acute care Physical Therapist at Sacred Heart. My days consist of helping patients regain their function and independence. When I am not at work or Momentum, or running, I like to spend time with my family and my friends. Other things that occupy my time are my dog Daisy, sewing projects, wine making and being a mentor through Big Brother Big Sister.”
3) Name 3 things you are good at?
“I am pretty good at being me. I am pretty good at making people laugh. I am really good at laughing at myself.”
4) If you could spend a day in someone else's shoes who would it be and why?
“I would like to know how it feels to be a fast runner, so Usain Bolt I guess. I could do lazy like my dog Daisy and lie on the couch all day. That would be all right too. ”
5) What is a modern convenience you couldn't live without?
“I could live without technology, but I *could not* live without running water/indoor plumbing.”
6) What is a future fitness goal?
“I would like to do a pull up some day, and maybe in the very distant future Rx a WOD.”
CrossFit
Strength: Tempo Back Squat
5 sets of 2 reps.
7 seconds down, 3 seconds pause
This is a very slow, and lengthy squat repetition - and fully intended to be so. Leveraging time under tension to our advantage, we can pull a potent stimulus from these repetitions at controlled weights. All percentages below are based off our 1RM Back Squat. All repetitions are also taken from the rack.
Set #1 - 60%
Set #2 - 62%
Set #3 - 64%
Set #4 - 66%
Set #5 - 68-70%, based on feel.
WOD: “After Party”
(10 minute Cap)
RX
1-2-3-4-5-6-7-8-9-10 reps of:
Dumbbell Front Squats (50’s/35’s)
**After Each Round: 30 Double Unders
Fitness
1-2-3-4-5-6-7-8-9-10 reps of:
Dumbbell Front Squats (50’s/35’s)
**After Each Round: 30s Double Under Practice
SWEAT
1-2-3-4-5-6-7-8-9-10 reps of:
Dumbbell Front Squats (20’s/10’s)
**After Each Round: 45 Single Unders
MOfit
Strength: Back Squat
AMRAP – 12 minutes for Quality
5 BB Back Squats (building each set)
15 Russian KB Swings (heavy)
WOD: “After Party”
For time:
1-2-3-4-5-6-7-8-9-10 reps of:
Dumbbell Front Squats
**After Each Round: 30 seconds Double Under or Single Unders + 20m Bear Crawl
Tuesday 190326
POSTED DATE: TUESDAY, MARCH 26TH 2019
NEWS
* It's our #transformationtuesday from last week!! You have seen her crushing it in the gym lately - JASIE has been with us a little over a year and WOW the difference!
* 7% Body Fat down!
* She has gained strength and confidence!
Read about her experience at: https://www.momentumsport.com/community/wow/
CrossFit
WOD: “Hangnail”
RX
AMRAP 16:
30 1-arm Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Bike / 18/12 Calorie Row / 12/8 Calorie Ski
20 Lateral Barbell Burpees
15 Deadlifts (245/165)
FITNESS
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (35/25)
25/18 Calorie Bike / 18/12 Calorie Row / 12/8 Calorie Ski
20 Lateral Barbell Burpees
15 Deadlifts (185/135)
SWEAT
AMRAP 16:
20 Dumbbell Hang Clean and Jerks (20/15)
18/10 Calorie Bike / 13/9 Calorie Row /
15 Lateral Barbell Burpees
10 Deadlifts (Stay Light)
Performance Care: 2 Rounds for quality
:30s Single Arm OH Hold (left arm)
15 DB Weighted Sit-Ups
:30s Single Arm OH Hold (right arm)
15 DB Weighted Sit-Ups
MOfit
WOD: “Hangnail”
FITNESS
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (35/25)
25/18 Calorie Bike / 18/12 Calorie Row / 12/8 Calorie Ski
20 Lateral Barbell Burpees
15 Deadlifts (185/135)
SWEAT
AMRAP 16:
20 Dumbbell Hang Clean and Jerks (20/15)
18/10 Calorie Bike / 13/9 Calorie Row /
15 Lateral Barbell Burpees
10 Deadlifts (Stay Light)
Performance Care: 2 Rounds for quality
:30s Single Arm OH Hold (left arm)
15 DB Weighted Sit-Ups
:30s Single Arm OH Hold (right arm)
15 DB Weighted Sit-Ups
Monday 190325
POSTED DATE: SUNDAY, MARCH 24TH 2019
NEWS
Free Friend Friday is Back!
For the whole month of April bring a friend NEW to Momentum on Friday and enter to win a case of FitAid!
** People who are NOT new to Momentum and have participated in Free Friend Friday last time must pay a Drop-In fee and cannot be claimed as an entry for the drawing
** SWEAT members: Are welcome to come to ALL Fridays free of charge but do not count towards the drawing
CrossFit
WOD: “Life Jacket”
RX
AMRAP 5:
27/20 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-ups
--Rest 5 Minutes--
AMRAP 5:
21/15 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar
--Rest 5 Minutes--
AMRAP 5:
15/10 Calorie Row
15 Thrusters (75/55)
15 Pull-ups
Fitness
AMRAP 5:
27/20 Calorie Row
27 Thrusters (95/65)
27 Banded Pull-Ups
- -Rest 5 Minutes—
AMRAP 5:
21/15 Calorie Row
21 Thrusters (75/55)
21 Toes to Shoulder
—Rest 5 Minutes—
AMRAP 5:
15/10 Calorie Row
15 Thrusters (45/35)
15 Banded Pull-Ups
SWEAT
AMRAP 5:
27/20 Calorie Row
27 Thrusters (empty BB)
27 Ring Rows
—Rest 5 Minutes—
AMRAP 5:
21/15 Calorie Row
21 Thrusters (empty BB)
21 Hanging Knee Raises / Dragon Fly’s
—Rest 5 Minutes—
AMRAP 5:
15/10 Calorie Row
15 Thrusters (Empty BB)
15 Ring Rows
MOfit
WOD: “Life Jacket”
Fitness
AMRAP 7:
27/20 Calorie Row
27 Thrusters (95/65)
27 Banded Pull-Ups
60s Plank
--Rest 3 Minutes--
AMRAP 7:
21/15 Calorie Row
21 Thrusters (75/55)
21 Toes to Shoulder
60s Plank
--Rest 3 Minutes--
AMRAP 7:
15/10 Calorie Row
15 Thrusters (45/35)
15 Banded Pull-Ups
60s Plank
SWEAT
AMRAP 7:
27/20 Calorie Row
27 Thrusters (empty BB)
27 Ring Rows
60 Plank
--Rest 3 Minutes--
AMRAP 7:
21/15 Calorie Row
21 Thrusters (empty BB)
21 Hanging Knee Raises / Dragon Fly’s
60s Plank
--Rest 3 Minutes--
AMRAP 5:
15/10 Calorie Row
15 Thrusters (Empty BB)
15 Ring Rows
60s Plank
Saturday 190323
POSTED DATE: SATURDAY, MARCH 23RD 2019
NEWS
All joking aside, do you feel like you're always sore and it affects your ability to properly complete movements like a squat or deadlift? A very important part of becoming more healthy and fit is listening to your body and acknowledging when its time to take a day off. This will allow your muscles time to repair themselves and become stronger. Recovery, is also aided by adequate sleep and proper nutrition, all three working together will do amazing things for your longevity. If you would like to know more about how recovery can improve your performance and physical appearance, let one of our coaches know!
CrossFit
WOD: “Bird Box”
(30:00 Time Cap)
Teams of 2 (1 partner works at a time)
RX / Fitness
For Time:
70/50 Calorie Row
50 Box Jump Overs (24/20)
40 Power Snatches (135/95) / (95/65)
10 Rope Climbs
40 Power Snatches (115/80) / (75/55)
50 Box Jump Overs (24/20)
70/50 Calorie Row
Sizzle
For Time:
70/50 Calorie Row
50 Box Step-Ups (24/20)
40 Hang Power Snatches (Empty BB)
40 Hanging Knee Raises
40 Ring Rows
40 Power Snatches (Empty BB)
50 Box Step Ups (24/20)
70/50 Calorie Row
Friday 190322
POSTED DATE: FRIDAY, MARCH 22ND 2019
NEWS
Tonight is the final night of FNL for this year! Come out and support the competitors and everyone who has worked hard to make FNL great this year. It will be a night of fun, fitness, and friends. If you do plan on coming out make sure to wear your favorite super hero apparel. We hope to see you here!
CrossFit
Strength: Hang Squat Clean
(take 5 minutes to build to 65%)
OTM – 10 minutes
Min 1 – 1 @ 65%
Min 2 – 1 @ 70%
Min 3 – 1 @ 80%
Min 4 – 1 @ 90%
Min 5-10 – Build to heavy BUT perfect single Hang Squat Clean
WOD: “Top Down”
(15 minute Cap)
RX / Fitness
For Time:
50 Burpees
40/30 Calorie Bike / 30/21 Calorie Row / 20/16 Calorie Ski
30 Hang Squat Cleans (115/80) / (95/65)
Sizzle
Break Up Reps However:
50 Burpees
40/30 Calorie Bike
30 Hang Squat Cleans (75/55)
MOfit
Strength: Hang Squat Clean
OTM – 10 minutes
4 Hang Cleans
4 Front Squats
WOD: “Top Down”
(15 minute Cap)
Break Up Reps However:
50 Burpees
50 Calorie Bike
50 Hang Squat Cleans
50 V-Ups