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Drop In Session
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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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Saturday 18th September 2010
Today we will mostly be doing Nancy!
A treat for the Saturday morning class sees us hit our first CrossFit benchmark WOD. The original CrossFit benchmark WODs are all named after girls so if you hear us saying we're "doing Elizabeth", it's nothing more sinister than us doing a workout! We may well revisit the benchmark workouts throughout the year as they provide us with just that - a benchmark we can use for comparison to see how well we've progressed.
Overhead Squat Technique
Maximum Ring Dips in 2 minutes
Nancy
5 rounds for time
400m Run
Overhead Squat x 15 40kg
Friday 17th September 2010
Carl's programming brings a fun session of playing with odd objects - tyre flips, keg carrys, sandbag throws, kettlebell farmer's walks and bulgarian bag swings - put them all together and throw each around for a couple of minutes.....then do it all again.
Thursday 16th September 2010
Lepo! (as they say in Finland)
Today sees us hit our first rest day. And it may be much needed, especially for those who've been to every session so far. Good work people - you know who you are!
This is an opportunity to practice some skills, work on your weaknesses, improve your mobility, catch up on a previous workout or do a WOD of your own (or one you've seen elsewhere and have been itching to try).
We'll be there coaching and providing guidance whatever you choose to do with your rest day. Just make it productive.....something that's going to help you achieve your long term goals.
There's some underused foam rollers with your name on!
CrossFit Journal
If you haven't already discovered the CrossFit journal then i would highly recommend you check it out. There's free online access to hundreds of expertly produced articles and videos, or if you fork out a massive $25 (about £16!!!) you'll get a year's subscription giving you full access to every article in the back catalogue and all the new stuff that gets added every day. If you're interested in any of the following then you should definitely get on it:
- Full coverage of the CrossFit Games
- Nutritional advice
- Video tuition on how to master skills such as kipping, GHD sit ups, muscle ups, etc.
- Strength training from Louie Simmons (Westside Barbell)
- Making your own gym equipment
- Olympic lifting technique
- Mobility drills, rehabilitation and injury prevention
Wednesday 15th September 2010
Focus on kettlebells - learn efficient, safe and effective kettlebell technique in the following movements
Swing
Squat
Clean
Push Press
Thruster
Turkish Get Ups
With a single kettlebell (24/16kg) perform 15 - 12 - 9 reps of
Single arm swing (strong arm)
Thruster (weak arm)
Single arm swing (weak arm)
Thruster (strong arm)
To Finish
5 minutes of alternate arm Turkish Get Ups
Tuesday 14th September 2010
Great first day of classes at CrossFit Leeds. Massive thanks to all eleven athletes for making day one a huge success. First donations towards Help for Heroes in the bucket and first signatures on the wall.
Pull Up/Kipping technique
For Time
Row 500m
then 5 rounds of
5 Push Press 60/30kg
10 Sit ups
20 Squats
