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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Tuesday 21st September 2010


What do you like to do when you've finished a WOD?



Individual Training

Work on a weakness, practice a skill or increase your strength.


Tabata Intervals

Thruster 30/20kg

Rest 1 minute

Box Jump 24/20"

Rest 1 minute

Sit Ups

Rest 1 minute



Tabata Intervals consist of 20 seconds of maximal effort training followed by 10 seconds of rest repeated for a total of 8 intervals.  So each Tabata lasts a total of 4 minutes.  In the above workout we will take the sum of the number of repititions performed in each interval and that will be your score for the workout.


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.

Monday 20th September 2010


Big thanks to all those who made our first week of classes a huge success.  We've had new personal bests being set in every session and the gym record board is starting to fill up nicely.  We look forward to welcoming many new athletes over the coming weeks.


Double Under Practice


Front Squats - work on technique or go for a max effort lift


20 minute AMRAP

5 Toes to Bar

10 Press Ups

20 KB Swings 16/24kg


The Intro to CrossFit course beginning Monday 27th September is now sold out.  Please contact us to reserve your place on October's course.

Saturday 18th September 2010

OHSToday we will mostly be doing Nancy!


A treat for the Saturday morning class sees us hit our first CrossFit benchmark WOD.  The original CrossFit benchmark WODs are all named after girls so if you hear us saying we're "doing Elizabeth", it's nothing more sinister than us doing a workout!  We may well revisit the benchmark workouts throughout the year as they provide us with just that - a benchmark we can use for comparison to see how well we've progressed.

Overhead Squat Technique


Maximum Ring Dips in 2 minutes



5 rounds for time

400m Run

Overhead Squat x 15 40kg


Overhead Squatting Safely [wmv][mov]

Friday 17th September 2010

tire-flippingCarl's programming brings a fun session of playing with odd objects - tyre flips, keg carrys, sandbag throws, kettlebell farmer's walks  and bulgarian bag swings - put them all together and throw each around for a couple of minutes.....then do it all again.

Thursday 16th September 2010

Eating_Black_Box_TheoryLepo! (as they say in Finland)

Today sees us hit our first rest day.  And it may be much needed, especially for those who've been to every session so far.  Good work people - you know who you are!


This is an opportunity to practice some skills, work on your weaknesses, improve your mobility, catch up on a previous workout or do a WOD of your own (or one you've seen elsewhere and have been itching to try).


We'll be there coaching and providing guidance whatever you choose to do with your rest day.  Just make it productive.....something that's going to help you achieve your long term goals.


There's some underused foam rollers with your name on!


CrossFit Journal

If you haven't already discovered the CrossFit journal then i would highly recommend you check it out.  There's free online access to hundreds of expertly produced articles and videos, or if you fork out a massive $25 (about £16!!!) you'll get a year's subscription giving you full access to every article in the back catalogue and all the new stuff that gets added every day.  If you're interested in any of the following then you should definitely get on it:

  • Full coverage of the CrossFit Games
  • Nutritional advice
  • Video tuition on how to master skills such as kipping, GHD sit ups, muscle ups, etc.
  • Strength training from Louie Simmons (Westside Barbell)
  • Making your own gym equipment
  • Olympic lifting technique
  • Mobility drills, rehabilitation and injury prevention
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