Thursday 27th September 2012

Open Gym

Train your weakness/Practice skills/Work on mobility/Catch up on a missed workout/Monthly Challenge/Tom O'Donnell's Leaving WOD

Ladies Only Class back on at 9.30am

There will be no Competition Training tomorrow - get on Tom's leaving WOD and give him a good send off instead.

Monthly Challenge

This could be your last chance to attempt September's challenge - the 20m Bleep Test. We can get up to 4 going at once so if you want to give it a go come and see a coach and we can get everything set up for you!

Tom's Leaving WOD

After a good year of training with us, Tom O'Donnell will be leaving to go and put more weight over his head than anyone else in Perth, Australia. Tom has been a valued part of CrossFit Leeds over the past year, competing for our team at the DWF Games 2011 and more recently on our team that went out to compete at the CrossFit Games Regionals in Copenhagen in May. You can always count on Tom for a good bit of banter, a helping hand or encouragement in the gym and to stroll into class twenty minutes late in a nice pair of flip flops in mid-winter! We would like to wish Tom all the best for the future in Australia. Get yourselves along to the gym for 7pm this evening for Tom's Leaving WOD:

Lumberjack 20

20 Deadlifts 125/80kg
Run 400m
20 KB swings 32/24kg
Run 400m
20 Overhead Squats 50/30kg
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps 24/20"
Run 400m
20 KB Squat Cleans 24/16kg
Run 400m

Wednesday 26th September 2012

Please remember, there is no 7pm class this evening. On the plus side Sean Lind from the CrossFit Gymnastics Certification Team will be coming in to host a 2 hour Gymnastics Workshop from 7-9pm. Cost is £15 which can be paid in cash on the night.

Gymnastics Skills - Coaching will be focussed on Rope Climbs and Double Unders

If you are proficient in these movements, work through the following:

4 Rounds (not for time):

2 Rope Climbs

100 Double Unders

Partner WOD

15m Prowler Push each with partner onboard

then with only one partner working at a time and alternating rounds complete 5 rounds of:

5 KB Squats 24/16kg

5 Single Arm Swings (R) 24/16kg

5 Single Arm Swings (L) 24/16kg

5 Burpees

once both partners have completed 5 rounds perform another 15m Partner Prowler Push each

Tuesday 25th September 2012

Sports Therapy

Sports Therapist James will be back in this evening from 5-8pm to provide sports massage, and advice on injuries and rehab. Sessions must be booked in on the whiteboard at the top of the stairs. Sessions can be booked in 20 minute slots at £10 per session, to be paid on the day (consecutive slots can be booked if you want to see him for longer).

Gymnastics Workshop

Sean Lind from the CrossFit Gymnastics Certification Team will be hosting a 2 hour Gymnastics Workshop this Wednesday evening from 7-9pm. Cost is £15 which can be paid in cash on the night. Names need to be signed up on the form next to the WOD Board at the gym.

3 Sets:

Bench Press x 10

Strict Pull Ups x 5

5 rounds for time:

15 Push Press 50/35kg

15 Box Jumps 24/20"

15m Bear Crawl

Watch out for CrossFit Leeds member, firefighter and Dinner Date star, Andy Ellis on The Chase today at 5pm on ITV1!

If anyone knows the whereaboutsof these two men, please send them our way!

Monday 24th September 2012

Four Nations Competition

The Four Nations competition hosted by TRAIN Manchester is being held at Sports City in Manchester this Saturday 29th September. CrossFit Leeds have 7 great athletes competing - Niki Simpson, Rosie Plowman, Lisa Schofield, Mellissa Gee, Sam Henderson, James Wright and Danny Campbell. If anyone wants to go along and support them, spectator tickets can be bought by sending £5 to This email address is being protected from spambots. You need JavaScript enabled to view it.. Full details here.

Gymnastics Workshop

Sean Lind from the CrossFit Gymnastics Certification Team will be hosting a 2 hour Gymnastics Workshop this Wednesday evening from 7-9pm. Cost is £15 which can be paid in cash on the night. Names need to be signed up on the form next to the WOD Board at the gym.

30 Day Challenge

Full details will be emailed out to all those who have registered on Tuesday. Don't forget to put your name up on the sign up sheet next to the WOD Board if you want to take part in our 30 day challenge starting on the 1st October. Registration is £10, which can be paid anytime before Friday 28th September. The challenge will be centred around clean eating and improvements in your diet, but we will also be encouraging improved sleep, high participation in classes, improved mobility and anything else that is going to help you look better, feel better and perform better! It would be great to see as many members as possible get on board with this and help each other to stick to the challenge and reap the benefits. Before signing up you probably want to know what you are signing up for! So what will the challenge involve?

• 30 days of eating clean, natural produce (No processed food, No added sugars, No grains, No alcohol). This will be similar to a Paleo diet, but we feel a strict Paleo diet is overly restrictive and prohibits certain foods that have a good place in peoples' diets.
• Body Measurements including before/after pictures, body weight, body fat percentage, and hip/waist circumference. Together these are all good indicators of improved health and appearance. Also, having numbers and pictures to work from helps massively to keep on track and set specific goals to achieve. No one has to see your pictures/numbers if you don't want them to, but having them for yourself will provide excellent motivation and help adherence to the challenge.
• Participants will be encouraged to keep track of their dietary intake, trianing and hours of sleep. This can be as simple as logging things in an online spreadsheet (that will be provided) or even creating your own blog and writing about your 30 Day Challenge. You'll be amazed how putting this information out there for all to see helps you stick to the challenge.
• Prizes will be awarded at the end of the month for those who have had the best body transformations, and individuals who have got behind the challenge and helped themselves and others stick with it

Back Squat 5 x 5

Use approximately 85% of your 5RM for all rests. Rest 2 minutes between sets 

5 minute AMRAP:

15 Russian KB Swings 32/24kg

10 Abmat Sit Ups

Rest 2 minutes

5 minute AMRAP:

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

If you break a set, rest or miss a rep perform a 30 second plank hold.