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The Forge

Unit 8 Kirkstall Ind. Park

Leeds

LS4 2AZ

Timetable and Opening Times

 

CrossFit Leeds

Unit 2 Education Road
Leeds

LS7 2AL

Timetable and Opening Times

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Saturday 21st February 2015

Leeds Barbell Club Weightlifting Competition

6 weeks ago the members of Leeds Barbell Club began a new weightlifting programme that will culminate on Sunday with our inaugural Weightlifting Competition at CrossFit Leeds. We've seen some huge progress in technique, strength, power and speed and this has been reflected in a number of new PBs already. Our members will be put to the test in a competition environment on Sunday with three attempts to make a maximal lift in each of the snatch and clean and jerk. With a broad mix of experiences and abilities getting involved I'd like to congratulate all those who have entered for putting yourselves out there to compete and dedicating yourselves to some solid, consistent training since the start of the year. It's been great to see the focus and progress that you've all made and I'm certain you'll all do yourselves proud on Sunday.

 

The schedule will run as follows:

11.00 - Registration, weigh in, and declaration of opening weights.
11.30 - Female category
12.00 - Male Category
12.45 - Presentations

13:00 - Food and drinks at The Pit, Chapel Allerton

 

Today's Classes at CrossFit Leeds

9am Weightlifting

 

10am CrossFit

 

20 minute AMRAP:

Run 400m

20 Wall Ball 10/7kg, 10/9'

15 Toes to Bar

 

11am Open Gym

 

12pm Competition Training

 

In teams of 2 complete the following for time:
100 double unders
50 HSPU whilst partner holds a handstand
50 toes to bar whilst partner hangs from the bar
50 STOH 70/45 whilst partner holds bar in front rack
50 synchronised front rack lunges 70/45kg

 

Today's Classes at The Forge

9am CrossFit Kids 4-6 year olds

 

10am CrossFit Kids 7-11 year olds

 

11am CrossFit Class

 

20 minute AMRAP:

Run 400m

20 Wall Ball 10/7kg, 10/9'

15 Toes to Bar

 

12pm Open Prep Class

 

Our final Open Prep class before the start of the Open sees us take on the final WOD from last year!The session will take place from 12-1.30pm at The Forge and can be booked onto here. Our Open Prep classes are open to all members of CrossFit Leeds and The Forge who are interested in competing in The Open. We'll coach you through the movements involved, look at how best to approach the WOD based on your strengths and weaknesses, and then perform the Open WOD to help make sure you're consistently hitting the correct movement standards. Today's class will focus on Open WOD 14.5...

 

For time:

21-18-15-12-9-6-3 reps of:

Thrusters 42.5/30kg

Bar Facing Burpees

 

 

Sunday's Classes

9am Hill Sprints

Meet 9am at Roundhay Park main car park just down the road from the Roundhay Fox pub (next to the skate park). All welcome.

 

11am Weightlifting Competition

At CrossFit Leeds. See details and schedule at top of blog post.

 

1pm Food and drinks at The Pit, Chapel Allerton

 

Happy birthday to Dena Cohen and Tom Brice

 

 

 

Friday 20th February 2015

Today's Training

Deadlift 3 x 5

Work at around 75-80% of 1RM

Rest 3 minutes between sets in which time you can work on your mobility.

 

Every 2 minutes x 6:

12 Deadlifts 70/50kg

9 Hang Power Cleans 70/50kg

6 Shoulder to Overhead 70/50kg

 

 

Happy birthday to Michael Channell

 

 

 

Thursday 19th February 2015

Injury Prevention Workshop - 6.30pm at The Forge

We have arranged for Coach House Sports Physiotherapy Clinic to come to The Forge this evening to put on an Injury Prevention Workshop. The session is free and open to all members of The Forge and CrossFit Leeds. This is a practical workshop that will run in place of the usual 6.30pm CrossFit class. There will be no Open Gym training while the workshop is on.

 

The session will focus on the mechanics of the squat and how best to improve your mobility and positioning to keep free from injury and increase strength. No sign up required, just turn up on Thursday at 6.30pm to get involved. We've run a few of these workshops at CrossFit Leeds and they're really informative and provide great tools to help your continued progress.

 

CrossFit Games Open

Want to get involved in the CrossFit Games Open? This year there is a prescribed and a scaled competition allowing greater participation and individuals to compete against other athletes from all around the world on a more level playing field.



The CrossFit Games Open starts from February 26th 2015 and is the biggest fitness competition in the world. Registration is open to everyone for $20 and involves 5 workouts across 5 weeks. We will be programming the Open WODs each week as Monday's class WOD to give everyone the opportunity to do the WODs against their fellow members as well as another 200,000+ CrossFitters across the world.

 

If you have any questions about taking part or registering for The Open please speak to any of the coaches for more info.

 

Open Prep Class

Our final Open Prep class before the start of the Open sees us take on the final WOD from last year!The session will take place from 12-1.30pm at The Forge and can be booked onto here. Our Open Prep classes are open to all members of CrossFit Leeds and The Forge who are interested in competing in The Open. We'll coach you through the movements involved, look at how best to approach the WOD based on your strengths and weaknesses, and then perform the Open WOD to help make sure you're consistently hitting the correct movement standards. Saturday's class will focus on Open WOD 14.5...

 

For time:

21-18-15-12-9-6-3 reps of:

Thrusters

Bar Facing Burpees

 

Today's Training @ CrossFit Leeds

Endurance Class

8 minute AMRAP at 80% effort (sustainable pace):

10 Box Jumps (Step Down)

10 Lunges (unweighted)

20 second Wall Facing Handstand Hold

 

Rest 3 minutes

 

8 minutes AMRAP at 80% effort:

15 Russian Swings

20 second Front Leaning Rest

 

Rest 3 minutes

 

8 minutes at 80% effort:

Row

 

Fab Abs and other fun stuff at 6pm with Ferino!

 

Competition Training at 7pm

 

In pairs complete the following for time:
100 double unders
50 HSPU whilst partner holds a handstand
50 toes to bar whilst partner hangs from the bar
50 STOH 70/45 whilst partner holds bar in front rack
50 synchronised front rack lunges 70/45kg

 

Today's Training @ The Forge

CrossFit classes as normal at 6.30am and 5.30pm (no CrossFit class at 6.30pm, see below)

4 sets:

Back squat x 5

Rest 1 minute

Ring Dips/Press Ups x 5-10

Rest 1 minute

 

21-15-9 reps of:

Box Jumps 24/20"

DB Push Press 2 x 20/15kg

 

Injury Prevention Workshop at 6.30pm

Free to all members of CrossFit Leeds and The Forge

 

 

 5 previous CrossFit Games champions (Sam Briggs, Rich Froning, Jason Khalipa, Graham Holmberg and Annie Thorisdottir) taking on the final Open workout from last year. This is how it's done!!!

 

 

Wednesday 18th February 2015

Today's Training

4 sets:

Push Press/Jerk x 3

Rest 1 minute

Pull Ups/Muscle Ups (any style) x Near maximal set

Rest 1 minute

 

Partner WOD

In pairs and alternating rounds, complete 5 rounds each for max reps

In 90 seconds perform:

15 DB Thrusters 2 x 20/15kg

20 Sit Ups

In remaining time complete as many burpees as possible

 

Optional Finisher

100 Band Triceps Pushdowns

 

Want to get started with CrossFit? Registration is now open for our next Fundamentals course starting Monday 2nd March.

 

 

Tuesday 17th February 2015

One For The People

Very pleased to announce that One For The People will be making a comeback this summer on Saturday 11th July 2015 at Leo's Rugby Club in Leeds. Make sure you all like and share the Facebook event page to keep yourself and others up to date with all the details.

 

One For The People is a same sex pairs fitness competition hosted by CrossFit Leeds with no qualifiers and will be accessible to many of our members at CrossFit Leeds and The Forge. We'd love to see loads of you taking part and helping out with the smooth running of the event. Last year's competition was a huge success and was brought about by a massive team effort from everyone at the box.

 

CrossFit Games Open

Want to get involved in the CrossFit Games Open? This year there is a prescribed and a scaled competition allowing greater participation and individuals to compete against other athletes from all around the world on a more level playing field.



The CrossFit Games Open starts from February 26th 2015 and is the biggest fitness competition in the world. Registration is open to everyone for $20 and involves 5 workouts across 5 weeks. We will be programming the Open WODs each week as Monday's class WOD to give everyone the opportunity to do the WODs against their fellow members as well as another 200,000+ CrossFitters across the world.

 

If you have any questions about taking part or registering for The Open please speak to any of the coaches for more info.

 

Open Prep Class

Our final Open Prep class before the start of the Open sees us take on the final WOD from last year!The session will take place from 12-1.30pm at The Forge and can be booked onto here. Our Open Prep classes are open to all members of CrossFit Leeds and The Forge who are interested in competing in The Open. We'll coach you through the movements involved, look at how best to approach the WOD based on your strengths and weaknesses, and then perform the Open WOD to help make sure you're consistently hitting the correct movement standards. Saturday's class will focus on Open WOD 14.5...

 

For time:

21-18-15-12-9-6-3 reps of:

Thrusters

Bar Facing Burpees

 

 

Today's Training

Gymnastic Skills - Handstands

Coaching will be focussed on handstands and their various progressions. If you are competent with your handstand skills work through the following for 20 minutes focussing on quality movement:

5-10 Strict Handstand Press Ups or 10-20 Shoulder Taps

Rest 1 minute

100 Double Unders or 2-3 minutes Skipping practice

Rest 1 minute

 

WOD

3 rounds:

Run 400m

20 OH Lunge Walk Steps 20/15kg

15 Toes to Bar

 

Advanced WOD

3 rounds:

Run 400m

20 Pistols Squats

7 Bar Muscle Ups

 

Optional Finisher

5 minutes at steady pace:
Turkish Get Ups, alternating arms. Choose a challenging weight that allows you to keep your arm locked out throughout each rep.

 

Happy birthday to the inimitable Danni Hylton who makes every training session an absolute joy to coach and train alongside.

 

Register for The Open here

 

 

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