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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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Tuesday 2nd February 2016

Fun Day At The Forge

Less than a week to go until our Fun Day at The Forge. The event has been arranged by CrossFit Leeds as a thank you to our members, the local businesses and residents, and the CrossFit community for all the help and support to get The Forge back up and running after the Boxing Day floods.

 

We'd love to see as many people there as possible to enjoy the day with us this Sunday 7th February from 11am-3pm. All welcome for CrossFit WODs, Table Tennis Competition, Bouncy Castle, Sports Day, Coffee, Cakes and much more

 

Today's Training

Gymnastics Practice - Ring Skills

Coaching will focus on progressing through the following movements in the rings:

Ring Support - L-sits - Ring Dips

Inverted Hang - Skin the Cat

In and Out Drills

 

If you are already competent with the above movements work through the following for 20 minutes:

Ring Dips/Muscle Ups x 3-5 reps

Rest 1-2 minutes

Double Unders x 50-100 or Skipping practice

Rest 1-2 minutes

 

Every minute on the minute for 15 minutes:

1) Max Wall Balls in 45 seconds 10/7kg, 10/9'

2) 10 V-sits

3) 10 Box Jumps 24/20"

 

Score is total Wall Balls across all 5 rounds.

 

Advanced WOD

Every minute on the minute for 15 minutes:

1) Max Wall Balls in 45 seconds 10/7kg, 10/9'

2) 15 Toes to Bar

3) 15 Box Jumps 30/24"

 

 

Congratulations to Sam Briggs on a new ladies lightweight 500m Row WORLD RECORD!!!

Just to clarify, that's faster than any other lightweight woman has ever rowed 500m...in the whole world...ever! And it's not even her primary sport!!! Huge achievement.

 

 

Monday 1st February 2016

Today's Training

Pause Back Squat 5 x 3

Aim to work across at around 75% of 1RM (or same weight as 18th January 2016)

Pause for 3 seconds in the bottom position

Rest 2 minutes between sets

 

4 rounds for max reps:

1 minute of DB Push Press 2 x 20/15kg

1 minute of KB Lunges 24/16kg

 

 

Happy birthday to Sopes, seen here with Bunney and Sian all looking stunning at our Christmas Party. Super excited for Sopes and Toby whose first baby is due next month.

 

 

Saturday 30th January 2016

Today's Training

Competition Training 9am @ Meanwood

5 minutes to work up to a 1RM Thruster

 

Rest 5 minutes

 

Open WOD 11.3

5 minute AMRAP:

1 Squat Clean 75/50kg

1 Shoulder to Overhead 75/50kg

 

(Can be scaled to 75% of max Clean and Jerk)

 

Barbell Club 10am @ The Forge

See Facebook group for Barbell Club programming

 

Saturday Sickener!

2 rounds for time:

15 Shoulder to Overhead 50/35kg

15 Burpees

15 Back Squats 50/35kg

15 Sit Ups

15 Hang Power Cleans 50/35kg

15 Press Ups

15 Front Rack Lunges 50/35kg

15 Pull Ups

 

Rest 2 minutes between rounds

 

Sunday Sessions

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 Leeds Barbell Club

 

 

Wishing all the best to paramedic Giles Lane who did his final class with us this week before moving out to Kyrgyzstan to volunteer with medical teams for 6 months.

 

 

Friday 29th January 2016

New Timetables

Our new Class timetables at Meanwood and The Forge started this week. We have our Kettlebell class starting at Meanwood at 7pm and our Gymnastics class at The Forge at 7pm.

 

Full timetables can be found on our location pages:

 

CrossFit Leeds, Meanwood

 

The Forge, Kirkstall

 

and a description of all of our classes can be viewed here.

 

Today's Training

Deadlift 2 x 5, 1 x as many as possible (perfect form)

Work at around 75% of 1RM for all 3 sets.

If you did this strength piece on 15/01/16 and got more than 10 reps on the AMRAP, increase the load by 2.5-5kg

 

Every minute on the minute for 15 minutes:

1) 20 Russian Swings 32/24kg

2) 20 Press Ups

3) 20 Single Leg V-sits

 

Scale the volume of reps to a number that you think you can maintain for the full workout.

Score is lowest number of reps performed in any 1 minute.

 

Advanced WOD

Every minute on the minute for 15 minutes:

1) 15 KB Swings 32/24kg

2) 15 Handstand Press Ups

3) 15 Toes to Bar

 

 

 

 

Thursday 28th January 2016

New Timetables

Our new Class timetables at Meanwood and The Forge started this week. We have our Kettlebell class starting at Meanwood at 7pm and our Gymnastics class at The Forge at 7pm.

 

Full timetables can be found on our location pages:

 

CrossFit Leeds, Meanwood

 

The Forge, Kirkstall

 

and a description of all of our classes can be viewed here.

 

Today's Training

Skill Focus - Pistol Squats

Coaching will focus on the mobility, strength and skill required to progress towards and perform a full pistol squat.

Alongside developing your leg strength and the flexibility of your ankles and hips, the following sequence of progressions works as a good guide towards mastering Pistols:

Single leg squat to box (decreasing box height as you progress)

Foot elevated Pistols

Rolling Squats and Rolling Pistols

Counterweight Pistol Squats

Full Pistol Squats

 

Here's a great article from Jim Bathurst of Beast Skills on developing the Pistol Squat

 

30 minutes at 70% effort:
Run 400m
5 Strict Pull Ups
10 Pistols, alternating (Can be scaled to 20 Air Squats)
15 DB Push Press
20 Sit Ups

 

Try and maintain a consistent pace throughout the full 30 minutes.

 

Gymnastics Class 7pm @ The Forge

Today sees the start of our new weekly Gymnastics class at The Forge. Our Gymnastics classes will focus on a specific movement for a full month to provide an appropriate amount of coaching and practice time for individuals to make a significant difference in their overall progress on that movement.

 

Our Focus for January/February will be Handstand Press Ups. Over the next 5 weeks, from 28th Jan - 25th Feb, we will be looking to improve your Handstand Positioning and Pressing Strength as well as developing your skill and body awareness for kipping Handstand Press Ups.

 

Our Jan/Feb Handstand Press Up series is suitable for anyone who can kick up to handstand and hold a wall supported handstand for at least 20 seconds.

 

 

 

 

 

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