Getting Started
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Drop In Session
Please see the 'Drop Ins' section here if you're looking to do a Drop In class (previous CrossFit experience only).
This Week's Training
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Location + Timetable
CrossFit Leeds
The Forge
Unit 8 Kirkstall Ind. Park
Kirkstall
Leeds
LS4 2AZ
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Wednesday 29th September 2010
Overhead Squat - work up to 3RM
20 minute AMRAP:
5 Overhead squats 50/30kg
10 Box jumps 24/20"
20 Double Unders
"I have yet to meet someone who did not at least claim to aspire for success on some level. However most people drastically underestimate the cost of that success. Very few are actually willing to invest the sweat, blood and sacrifice necessary to make those pleasant daydreams a reality. Essentially they would love to be successful; as long as it is not too inconvenient, or too boring or too painful.
This is why there is always room at the top for those who are willing to pay the price. In my experience, I have found the following to be true: first you think like a champion, then you train like a champion and finally you compete like a champion, proving to everyone else what you have already known for some time; that you have the heart of a champion."
Christopher Sommer, USA Gymnastics Junior National Team Coach.
Take a look at Chris Sommer's website Gymnastic Bodies for useful articles and videos on how to progress your gymnastic movements.
Tuesday 28th September 2010
2 power cleans + 1 jerk every minute for 10 minutes
Focus on technique and speed of movement. Use approximately 60% of your 1RM Clean & Jerk.
Three rounds for time
Run 800m
15 Pull Ups
Rest 3 minutes
Max Ring Dips in 2 minutes
Monday 27th September 2010
Our first ever Intro to CrossFit course starts this evening at 7pm.
The next course will begin on Monday 25th October and places have already started to go. Please get in touch to reserve your place or for more info.
CrossFit Total
Three attempts at each of the following lifts to find your 1RM:
Squat
Press
Deadlift
Score is the the total of your heaviest successful lift in each discipline.
Saturday 25th September 2010
Saturday morning - No excuses!
Work up to Max height Box Jump
5 rounds for time
With 60/40kg bar
7 Deadlifts
5 Squat Cleans
3 Push Jerk
Friday 24th September 2010
It's F...F....Friday! No, i don't have a stutter, that actually stands for something. Yes, it's everyone's favourite chipper......Welcome to Filthy Fifty Friday!
Filthy Fifty
50 Box jumps, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16kg
50 Walking Lunges
50 Knees to elbows
50 Push press, 20kg
50 Back extensions
50 Wall ball shots, 10kg ball
50 Burpees
50 Double unders
picture courtesy of CrossFit Silicon Valley
