Friday 28th September 2012

Four Nations Competition

The Four Nations competition hosted by TRAIN Manchester is being held at Sports City in Manchester tomorrow, 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 on the door for £5.

 

Clean 5 x 3

These are not touch and go reps. Take your time to get a good set up off the floor on each rep.

If you are competent with cleaning, work up to five challenging sets of three. If not, use this time to drill your technique at a weight where good form can be maintained.

Do not increase weight unless form is near perfect.

 

3 rounds for time:

Run 400m

12 Hand Release Press Ups

7 Power Cleans 60/40kg

5 Front Squats 60/40kg

Rest 1 minute between rounds

 

Tom O'Donnell takes center stage after completing his leaving WOD, Lumberjack 20, last night. As Niki beat him, Tom had to carry her for the full leg of his last 400m run! As ever he was up to the challenge. Have a great time in Australia mate. You'll be missed.

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!