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Location + Timetable
CrossFit Leeds
The Forge
Unit 8 Kirkstall Ind. Park
Kirkstall
Leeds
LS4 2AZ
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Tuesday 11th September 2012
Congratulations to Sam Henderson on beating all other UK men and finishing 1st in the Four Nations qualifying workouts. Sam, along with Niki and Rosie have all qualified to represent their chosen country in the Four Nations competition at Sport City in Manchester on Saturday 29th September.
James Collinge, sports therapist and masseur for Leeds Carnegie will be back in tonight and tomorrow between 5 and 8pm offering his professional services to our members free of charge. If you would like to see James for sports massage, soft tissue work or advice on injuries and rehabilitation please sign your name up on the whiteboard at the top of the stairs. Initial sessions can be booked in for 20 minute slots. We hope to see James return on a weekly basis to continue offering his valuable services to members.
4 sets:
Strict Pull Ups x 5
Strict Ring Dips x 5
Add weight (belt or vest) or use band assistance/resistance appropriately to work challenging sets of 5.
Partner WOD
In pairs and alternating rounds perform AMRAP in 15 minutes:
15 Unbroken KB Swings 32/20kg
10 Abmat Sit Ups
5 Burpees
The none working partner should perform a ring hang for the duration of their partners' KB Swings. For the ring hang, hold onto a single gymnastics ring with feet off the floor. 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. This is the same standard we used in the Decathlon.
Happy birthday to Carl Pullan
Monday 10th September 2012
Over the next three days (Monday to Wednesday), James Collinge, sports therapist and masseur for Leeds Carnegie will be coming into the gym between 5 and 8pm and offering his professional services to our members free of charge. If you would like to see James for sports massage, soft tissue work or advice on injuries and rehabilitation please sign your name up on the whiteboard at the top of the stairs. Initial sessions can be booked in for 20 minute slots. We hope to see James return on a weekly basis to continue offering his valuable services to members. James is an excellent sports therapist, coming from an athletic background and working day in, day out with professional athletes at Leeds Carnegie. This gives him a valuable insight into the types of problems that may arise from high intensity training and experience on how best to treat and avoid injuries.
Thruster 3 x 5
5 rounds for time:
20 Wall Ball 10/7kg, 10/9'
Run 200m
Rest 1 minute after each round
Happy birthday to Kay Lowry for yesterday
Congratulations to all those who competed in the Roundhay triathlon yesterday (Gary Butterfield and Rich Oldroyd are missing from the photo). And also a huge thank you to everyone who came out to support. Really makes a big difference having friends there cheering you on and taking photos. Hope it has given some of you the urge to get involved in some triathlons next season! Congratulations also to Rich Ackroyd on completing the Wetherby 10k yesterday.
Saturday 8th Septemebr 2012
Partner WOD
"Murph"
In pairs complete the following:
Run 1 mile
100 Pull Ups
200 Press Ups
300 Squats
Run 1 mile
Start and finish with a mile run as a pair.
Partition the pull-ups, push-ups, and squats as needed with only one person working at once (it equates to 20 rounds of Cindy).
If you want to do this workout in a 10kg weight vest we have four available and it makes it a lot more fun!
Some familiar faces from when we last programmed Murph in May 2011
Friday 7th September 2012
4 rounds:
KB Lunge x 8 (kettlebells in rack position)
KB Swing x 20 (Russian swing, to shoulder height)
For max reps:
Tabata KB Squats 24/16kg
Rest 1 minute
Tabata Sit Ups
Rest 1 minutes
Tabata Double Unders
Tabata Intervals consist of 20 seconds of maximal effort training followed by 10 seconds of rest repeated for 8 intervals, so each Tabata lasts a total of 4 minutes.
This method of training and the name 'Tabata' comes from an original piece of research carried out in Tokyo by Dr. Izumi Tabata et al and was first published in 1996 in 'Medicine and Science in Sports and Exercise'. The abstract from the original research can be found here.
Happy birthday to Sharda
Thursday 6th September 2012
Open Gym
Train your weakness/Practice skills/Work on mobility/Catch up on a missed workout/Monthly Challenge
Ladies Only Class today at 9.30am
Competition Training at 7pm
Monthly Challenge
Congratulations to Andy Wright and Michelle Farnhill who got the fastest times on August's horrible monthly challenge.
September's challenge is as follows:
20m Bleep Test
Giles working through yesterday's partner WOD. How does everyone feel after their Farmers Walks?
