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CrossFit Leeds
The Forge
Unit 8 Kirkstall Ind. Park
Kirkstall
Leeds
LS4 2AZ
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Tuesday 7th August 2012
CrossFit Leeds Decathlon - Day 1
Over the next two days we will be celebrating the London 2012 Olympics by completing a decathlon of events to test your strength, speed, skill and all around fitness. There will be five events today and five tomorrow. All events will be scored based on your position in that event - so 1 point if you come first, 2 points for second, etc - the male and female athletes with the lowest score over the two days will be the winners. Both winners will receive one of the new CrossFit Leeds Benchmark t-shirts or vests. In order to be eligible for winning, you must take part in both days' events during a class session.
Get yourselves into pairs or small groups and judge each other on each event. Rest as long as you need between events but all five events must be completed in the hour and in the order set out below.
One
Max Burpees in 1 minute - perform as many burpees as possible in 1 minute. Chest and hips must contact the floor at the bottom. At the top, both feet must be off the floor while the body is fully extended with straight arms overhead and hands touching. Only completed reps that meet the required movement standard will be counted.
Two
Max Broad Jump - 3 attempts to jump as far as possible from a standing start. You must not move your feet from your landing position or the jump will not count.
Three
Max Unbroken Double Unders - 1 attempt at a max effort set of unbroken double unders (no time limit). Double unders with singles inbetween are fine but only the doubles unders count. If you can't do double unders do 1 attempt at a max effort set of single unders (2 minute time limit). Your score will be half the number of single unders completed.
Four
Max Hang from Ring - Keeping your body off the floor, hold on to a gymnastic ring for as long as possible. Your feet may not pass behind the line of your hips (i.e feet must be in front of your body) or above the height of the ring. To set the height of the gymnastic ring, kneel on the floor and outstretch an arm overhead. The bottom of the ring should touch the base of the palm of your hand.
Five
Sprint 400m - Sprint 400m as fast as possible. There is no rowing sub for this. If you can't run, power walk! (rowing will rear its ugly head tomorrow!)
Daley Thompson on his way to Olympic gold for Great Britain at the Los Angeles Games in 1984
Monday 6th August 2012
CrossFit Leeds Decathlon
To celebrate the London 2012 Olympics we will be running our own CrossFit Leeds Decathlon. We will be completing 5 events on Tuesday and 5 events on Wednesday to test all aspects of your strength and fitness. Each event will be scored based on your position against all the other members taking part that day. The overall male and female winners will receive one of the new CrossFit Leeds t-shirts or vests. You must be present at a class on both Tuesday and Wednesday to be eligible for a prize.
New CrossFit Leeds Benchmark t-shirts and vests now available
Our new high quality American Apparel Tri-blend Track Shirts and American Apparel Tri-blend Racerback Vests in blue with CrossFit Leeds logo to front, are now available to buy at the gym for £22 and £20 respectively. All sizes currently in stock.
Total Warrior
Congratulations to all our members who completed the Total Warrior 10k event on Saturday. Absolutely amazing weekend and a huge thanks to Niki for getting it all organised.
Back Squat 3 x 3
"Fran"
21-15-9 reps for time:
Thrusters 42.5kg
Pull Ups
Compare to 27th February 2012
Saturday 4th August 2012
Please note, there will be no Open Gym or Competition Training on today. CrossFit Class is on as normal at 10am.
Good luck to everyone taking part in Total Warrior in the Lake District this weekend.
CrossFit Leeds Decathlon
To celebrate the London 2012 Olympics we will be running our own CrossFit Leeds Decathlon over two days next week. We will be running 5 events on Tuesday and 5 events on Wednesday to test all aspects of your strength and fitness. Each event will be scored based on your position against all the other members taking part that day. The overall male and female winners will receive a free CrossFit Leeds t-shirt. You must be present at a class on both Tuesday and Wednesday to be eligible for a prize.
There are still a couple of places left for Luke's Weightlifting sessions on Sunday - Here's Luke's rundown of this week's session.
The Power Clean/Power Snatch and Power Jerk are all assistance movements for your full squat variations of the lift (Squat Clean etc)! So if your Power variations of the movement look/feel completley different to your Full Clean and Snatch this is something you need to work on. For arguments sake, imagine the Power Clean/Snatch to be the same as the full lift and you only go into a quarter squat.
Shooting the feet out to the side is something you should try to eliminate. Practice the movements perfectly to execute them 100% of the time perfectly! We will talk about the Power Clean and Snatch in Sundays class...If you want to talk more about this and have some dedicated time to the Oly Lifts sign yourself up for Sunday.
"Jack"
20 minute AMRAP:
10 Push Press 50/35kg
10 KB Swings 24/16kg
10 Box Jumps 24/20"
Compare to 11th June 2011
Lu Xiaojun after getting a world record total at the London Olympics in the Men's 77kg Weightlifting. It was great to see the first thing he did after making his final Clean and Jerk was to run and grab his coach, Wang Baofu, and carry him up on to the podium to share the glory.
Friday 3rd August 2012
Please note, there will be no Open Gym session tomorrow. Saturday morning's CrossFit class is on as normal at 10am.
There are still spaces available for Luke's Weightlifting sessions on Sunday. Sign up on the whiteboard or drop Luke a message if you're planning on attending.
You have until Sunday to get yourself signed up for the Black and Blue Games. Please remember to add your name to the list next to the WOD Board if you want to take part in the competition. Thanks
Deadlift 3 x 3
3 rounds for time:
Run 400m
15 Press Ups
20 KB Swings 24/16kg
10 Press Ups
The old favourite Wall Ball and Plank WOD.
Friday 17th December 2010
Gym Opening Hours over the Christmas period:
Friday 24th December - 10am Class Only - CrossFit Leeds Christmas WOD
Saturday 25th - Tuesday 28th - Gym Closed
Friday 31st & Saturday 1st - Gym Closed
Gym will be open as normal for all other dates.
Muscle Up Practice
OR
30 Muscle Ups for time
In 4 minnutes
Perform 30 Overhead Squats 40/30kg
Rest in remaining time
In 3 minutes
Perform 30 Kettlebell Swings 32/24kg
Rest in remaining time
In 2 minutes
AMRAP Front Squats 40/30kg
Score is total number of Front Squats
Thanks to Steadders at CrossFit 3D for the WOD format.
