What CrossFitters ask Santa for


YOUR ULTIMATE HOLIDAY GIFT GUIDE

By: Natalie Anderson

Are you dating a CrossFitter on the nice list this year and need some inspiration to make his or her “Fitmas Wish List” come true? OR, are you the parent of someone who does CrossFit and have NO CLUE what to get your child this holiday season? No worries! We have you covered!

Here’s a list of items that are guaranteed to earn you some brownie points and make your loved one happy this Christmas AND hit some major PR’s in the upcoming year.

  1. Hoodie season is the best season; it’s cold outside and everybody needs new cozy sweats to get them though the winter. Check out your local CrossFit gym and snag a hoodie and some comfy joggers to keep your loved one warm on the way to and from the gym while repping their favorite box!
  2. Protein, Bro! The Chocolate Peanut Butter Ascent Protein is the top choice at CrossFit Momentum and likely across the nation! It is DELICIOUS! The average for-fun-fitnesser goes through one bag per month, which adds up over the course of a year!  Post workout protein shakes are essential in building muscle and recovery and you will be thanked for all those winter gainz. Help them stock up by grabbing a few bags at your local gym.
  3. Massage Gift Voucher. We’ve heard it before: “OMG I am SOOO sore!” Help your loved one out by finding a local massage therapist that specializes in sports massages and give the gift of recovery and relaxation. Go the extra step and book a couples massage- it’s a win win gift.
  4. Rogue Fitness! This is your one stop shop for all the CrossFit gifts. A Rogue Fitness Gift Card is a great way to allow the freedom for your CrossFitter to get exactly what they want. Out with the old and in with the new! Wrist wraps, knee sleeves, tanks and gym bags oh my! Anything your loved one needs can be found at Rogue.
  5. Fitness Gift Bundle! The ultimate personalized gift under the tree would be an all-inclusive gift bundle with all THE MUST HAVES! Again, stop by your local CrossFit gym and either buy all the snacks and swag to make a bundle of your own OR some gyms may have bundles put together for you (like CrossFit Momentum). This will include clothing and accessories with the gym name on it plus some pre and post-workout snacks and treats. A personalized gift bundle is the perfect way to say I support your obsession with CrossFit and support you in all your fitness goals!

Surviving the Holiday Season!


By Coach Natalie Anderson

The holiday season is upon us AND I know you are as excited as I am! For me, two things are guaranteed. One, adding Mariah Carey Christmas album to my Spotify heavy rotation list. And secondly, the constant balancing act of being able to enjoy the season’s festivities with my fitness! Thanksgiving and Christmas mean two months of constant gatherings, treats and opportunities to indulge!

Here are my tips for you to survive the holidays so that you are kicking off the new year feeling both happy and healthy:

  1. Stick with your routine! You spent the entire summer working out, getting to the gym and getting fit! Do not let the holidays derail your fitness schedule! Create a group chat with your workout buddies and hold each other accountable for attendance! Just getting to the gym will automatically make you want to make better food choices and let’s be honest if you are going to be eating that slice of pie, hitting the gym the next day is a great way to put those carbs to use!
  2. Say no to leftovers! If you are hosting Thanksgiving dinner this year give away ALL of your leftovers, clean out your fridge and get back to your regular eating routine. If you are a guest this year say NO to leftovers. This will help keep the Thanksgiving madness to one day only and you’ll get back on track quickly.
  3. Find a Turkey Trot! If you aren’t home and don’t have access to your local gym, find a local 5K or if you’re near us, the Rockland Lake 5 miler! You can also do a Google Search and reach out to a local CrossFit gym to ask about the drop-in policy. IF you don’t have access to a gym and can’t do the turkey trot, text your coach and ask them for ideas on what you can do with no equipment. Did somebody say burpees?
  4. One serving, no seconds! It is possible to enjoy Thanksgiving or Christmas dinner without having that STUFFED feeling; serve one plate, eat slow and once you are done don’t go back for seconds. Be mindful of how full you feel and be present when you are eating. Same with dessert, pick your favorite option and enjoy it-or just skip the dessert table completely.
  5. Be KIND to yourself! During the holidays it’s easy to be hard on ourselves. Let’s avoid the guilty feelings and self-bashing. This season hold yourself accountable, but if you slip up or make a bad food decision IT IS NOT THE END OF THE WORLD. Be kind to yourself, and if you do make a decision that you aren’t proud of, the next day is a new opportunity to do it right. Sometimes a full belly and a full heart does the body good. Embrace it and move on!

The OPEN’S over … now what?


Now that the Open’s over and you didn’t make it to the CrossFit Games, what can we take away from the five weeks of blood, sweat, and (a few) tears? The silver lining to completing and suffering though all five workouts is that it becomes pretty obvious WHAT our fitness strengths and weaknesses are. What holes do we need to fill to be more well rounded and perform better next year?

If you found it hard to complete the million burpees in 20.1 or if 80 cals seemed like a marathon row, you probably need to work on your ENDURANCE. Endurance is the ability to exert and remain active for a long period of time. This can be an aerobic or anaerobic exercise.  Here are some suggestions and tips you can incorporate to make burpees your bestie, or at least not your enemy.

  1. On recovery days, incorporate a low intensity long “workout”. Go for a hike, take a long walk, swim, play sports, bike or run. Start off with about a 30 min commitment and each week build on that time!
  2. Join a more cardio based class. You may find a different type of class at your CrossFit gym, that uses less or no barbells and focuses more on conditioning. This might be something like our Velocity class. Incorporating this class 1-3 times a week in addition to your normal routine, or in place of a more strength based class will help that endurance.
  3. Clean up your diet – nutrition is a huge factor in performance. We have all heard it before- you can’t out train a bad diet. So let’s clean it up! Eat REAL food. A wise man once said “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar”.
  4. Get to class early and work on your weakness – is it burpees? DU’s? Rowing? Running? Create a workout that allows you to TRAIN the movement. For example, 10 burpees On the Minute for 10 Minutes. Talk to your coach for a suggestion and be consistent.
  5. Take your recovery day as seriously as your workouts – recovery days are important. If you want to get better, stronger and more fit you need to work hard and recover harder. So on those days let’s make sure we are eating well, stretching and fixing any ‘nagging’ issues. Incorporating yoga either at a studio, using the ROMWOD app or just YouTube ‘recovery yoga’!

20.3


CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Row 250m

10 pass throughs

10 inchworm to push up

10 hollow rocks

Row 250m

10 pass throughs

10 good mornings

10 arch rocks

30 sec handstand hold

Row 250m

10 passthroughs

10 leg swings each way

10 v-ups

30 second handstand hold with shrugs

Shoulder opening mobility

1 min each side box pigeon

5x 1 kick up into HS Walk or bear crawl

Warm up to heaviest deadlift

2-5 handstand or hand release push-ups between warm up set.

*be sure to set height standard for hspu

Metcon

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Masters (55+) (Time)

21 deadlifts 185/125 lb

21 Push Press 95/65 lb

15 deadlifts 185/125 lb

15 Push Press 95/65 lb

9 deadlifts 185/125 lb

9 Push Press 95/65 lb

21 deadlifts 255/165 lb

10 handstand push-ups

15 deadlifts 255/165 lb

10 handstand push-ups

9 deadlifts 255/165 lb

10 handstand push-ups

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Masters Scaled (55+) (Time)

21 deadlifts 115/80 lb

21 hand-release knee push-ups

15 deadlifts 115/80 lb

15 hand-release knee push-ups

9 deadlifts 115/80 lb

9 hand-release knee push-ups

21 deadlifts 155/105 lb

50-ft. bear crawl

15 deadlifts 155/105 lb

50-ft. bear crawl

9 deadlifts 155/105 lb

50-ft. bear crawl

Time cap: 9 minutes

SATURDAY Velocity


CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Foam Roll 5-8 Minutes

Small Arm Circles

Big Arm Circles

Crossovers

Up downs

Leg Swings

Pendulums

Scorpions

Metcon

Metcon (Time)

SATURDAY October 26, 2019


CrossFit Momentum – CrossFit

Metcon

Metcon (Time)

For Time w/a Partner:

100 Calorie Bike or Ski or combo

50 Synchro DB Snatch (50/35#)

50 Burpee Box Jump Overs (24/20″)

50 Synchro Air Squats

100 Calorie Row

Warm-up

Warm-up (No Measure)

Row 250m

10 pass throughs

10 inchworm to push up

10 hollow rocks

Row 250m

10 pass throughs

10 good mornings

10 arch rocks

30 sec handstand hold

Row 250m

10 passthroughs

10 leg swings each way

10 v-ups

30 second handstand hold with shrugs

Shoulder opening mobility

1 min each side box pigeon

5x 1 kick up into HS Walk or bear crawl

Warm up to heaviest deadlift

2-5 handstand or hand release push-ups between warm up set.

*be sure to set height standard for hspu

Metcon

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Masters (55+) (Time)

21 deadlifts 185/125 lb

21 Push Press 95/65 lb

15 deadlifts 185/125 lb

15 Push Press 95/65 lb

9 deadlifts 185/125 lb

9 Push Press 95/65 lb

21 deadlifts 255/165 lb

10 handstand push-ups

15 deadlifts 255/165 lb

10 handstand push-ups

9 deadlifts 255/165 lb

10 handstand push-ups

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Masters Scaled (55+) (Time)

21 deadlifts 115/80 lb

21 hand-release knee push-ups

15 deadlifts 115/80 lb

15 hand-release knee push-ups

9 deadlifts 115/80 lb

9 hand-release knee push-ups

21 deadlifts 155/105 lb

50-ft. bear crawl

15 deadlifts 155/105 lb

50-ft. bear crawl

9 deadlifts 155/105 lb

50-ft. bear crawl

Time cap: 9 minutes

20.3


CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Row 250m

10 pass throughs

10 inchworm to push up

10 hollow rocks

Row 250m

10 pass throughs

10 good mornings

10 arch rocks

30 sec handstand hold

Row 250m

10 passthroughs

10 leg swings each way

10 v-ups

30 second handstand hold with shrugs

Shoulder opening mobility

1 min each side box pigeon

5x 1 kick up into HS Walk or bear crawl

Warm up to heaviest deadlift

2-5 handstand or hand release push-ups between warm up set.

*be sure to set height standard for hspu

Metcon

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Masters (55+) (Time)

21 deadlifts 185/125 lb

21 Push Press 95/65 lb

15 deadlifts 185/125 lb

15 Push Press 95/65 lb

9 deadlifts 185/125 lb

9 Push Press 95/65 lb

21 deadlifts 255/165 lb

10 handstand push-ups

15 deadlifts 255/165 lb

10 handstand push-ups

9 deadlifts 255/165 lb

10 handstand push-ups

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Masters Scaled (55+) (Time)

21 deadlifts 115/80 lb

21 hand-release knee push-ups

15 deadlifts 115/80 lb

15 hand-release knee push-ups

9 deadlifts 115/80 lb

9 hand-release knee push-ups

21 deadlifts 155/105 lb

50-ft. bear crawl

15 deadlifts 155/105 lb

50-ft. bear crawl

9 deadlifts 155/105 lb

50-ft. bear crawl

Time cap: 9 minutes

THURSDAY VELOCITY


CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

3 Rounds

12 Slam Ball Squats (on shoulder or front rack)

10 Ball Slams

8 MB Pushups (alternate arms)

Metcon

:30 on :30 off Row (12 Rounds for calories)

30 seconds max effort followed by 30 seconds rest. Use the program on the Concept 2. 30r30

Extra Credit

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP for quality:

5 Pushups or Weighted Pushups

10 Weighted Step Ups

20 Alternating Leg V-Ups

50′ Plate or Sled Push or Pull

THURSDAY October 24, 2019


CrossFit Momentum – CrossFit

Warm-up

Foam Roll Warm Up (No Measure)

Full Body
Then Banded Mobility and Dynamic Stretching

SKILL WORK

Handstand Walk (10 Minutes to work on Handstands or Handstand Walk)

Metcon

Metcon (4 Rounds for time)

Every 4 Minutes for 4 Rounds:

6 Overhead Squats (115/75)

12/9 Calorie Row, Bike, or SKi

15 Situps or 10 GHD

35 Double Unders

WEDNESDAY October 23, 2019


CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

100 Single Unders

20 Pass Throughs

10 Good Mornings to Squat

10 Behind the neck Press

10 Overhead Squat

10 Bent Over I-Y-T (can be done with 2.5 or 5lb plates)

Accessory

Metcon (No Measure)

3x of each

8-12 DB or Plate Flys

12-15 PVC Banded Lat PullDowns

8-12 Bent Over Rows (3 sec descent)

8-12 Bicep Curls

Metcon

Metcon (Time)

3 Rounds:

R1: 750m Row, R2: 500m, R3: 250m

20 Situps

15 Wall Ball Shots

3 Wall Climbs