Thursday 4th October 2012

Open Gym

Train your weakness/Practice skills/Work on mobility/Catch up on a missed workout/Monthly Challenge

Ladies Only Class at 9.30am

Competition Training at 7pm

Monthly Chalenge - October

"Manchester Mile"

For time:

30 Back Squats at bodyweight

Run 1 mile

Wednesday 3rd October 2012

CrossFit Leeds 30 Day Challenge

We're on the third day of our 30 Day Challenge and I'm absolutely blown away by how much everyone is getting behind it. It's great to see everyone supporting each other, helping out with ideas and recipes, and logging everything including food, drink, sleep, mood and black marks! The first few days can be the hardest for many, especially if you have had to make some big changes to your diet. Stick with it as things definitely get easier and you'll be amazed at how you start to feel energised and full of life over the next few days. Here's a list of some of the blogs that people are using. If I've missed yours off can you email the link to me and I'll add it to the list. Thanks

Nick Butterfield - What! 30 Days of no cake!!!

Niki Simpson - CFL 30 Day Challenge
Rich Greenwood - CFL 30 Day Challenge

Mike Rawlinson - Bringing it back

Marcelo Blumenfeld - Citius Altius Fortius
Rob Evans - Rob's 30 Day Misery

Faisal Tuddy - Strength and Conditioning Journal

Javier Pitalua - Training/Food/Experiences Log

Sarah Bunney - Booney's Blog

Tom Clapham - Cheating on weekends means you're willing to be 5/7ths healthy

Danny Campbell - To eat is a necessity, but to eat intelligently is an art

Mark Ellens - Yesterday's Training

Snatch - Hang Snatch - Overhead Squat 7 x 1

10 minute AMRAP:

10 Toes to Bar

15m Burpee Broad Jump

Tuesday 2nd October 2012

Check out Ian Furlong's Race Report from the Adidas Terrex 5 day endurance event last month.

3 sets:

Front Squat x 5

KB Russian Swing x 15

For the Front Squats the bar should be taken from the floor.

2 rounds for Max reps:

1 minute Double Unders

1 minute Rest

1 minute Wall Climbs

1 minute Rest

1 minute Rowing

1 minute Rest

1 minute Pull Ups

1 minute Rest

1 minute Hand Release Press Ups

1 minute Rest

Hold a plank for 30 seconds during each rest period.

Monday 1st October 2012

30 Day Challenge

Today sees the start of the CrossFit Leeds 30 Day Challenge. More than half of our members have signed up to eat clean for the month of October in order to help themselves look better, feel better and perform better. Good luck to all involved.

Four Nations

Congratulations to all the CrossFit Leeds athletes competing at the Four Nations competition in Manchester on Saturday. Great performances from new and experienced members alike. Rosie finished in 5th place with the Irish team, Lisa and Mel finished 4th with the Masters and Sam and Niki collected the Four Nations title with their 1st place finish for England.

In the individual competition Wrighty finished in 14th and Dan Campbell earned a place on the podium finishing in 3rd.

3 sets:

Turkish Get Up x 2 each arm

Max set of Strict Ring Dips

5 rounds for time:

9 KB Thrusters 2x24/16kg

12 Ring Rows

15 Box Jumps 24/20"

Dan Cambell performs a 1 rep max Bear complex at 112.5kg, good enough for 3rd place at the Four Nations competition on Saturday.