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CrossFit Leeds
The Forge
Unit 8 Kirkstall Ind. Park
Kirkstall
Leeds
LS4 2AZ
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Monday 20th August 2012
CrossFit Leeds Black + Blue Games
What a fantastic day we had at the Black + Blue Games on Saturday! Easily the biggest community event we have ever organised, and it was amazing to see over 60 of our members all at the box together. The competition was a huge success and the first test of competitive CrossFit for many. Everyone did themselves proud and we are already looking forward to hosting the next Black + Blue Games early next year.
Huge thanks to Becky and Rob for organising the food and keeping 50+ hungry athletes satisfied after the competition with a spectacular BBQ. Also, big thanks to Andy Lawson from Lawson Wright Studios for coming in to do the photos during the day.
Congratulations to the following athletes on their podium finishes:
Black - Women
1st - Niki Simpson
2nd - Rosie Plowman
3rd Becky Hughes
Black - Men
1st - Danny Campbell
2nd - Luke Holmes
3rd - James Wright and Tom O'Donnell
Blue - Women
1st - Lucy Hack
2nd - Rachel Brewis
3rd - Lisa Schofield
Blue - Men
1st - Aaron Henning
2nd - Cory Larkin
3rd - Tom Harding
Spirit of the Box Award
Mark 'Ferino' Price
All winners received a CrossFit Leeds Black + Blue t-shirt and a £25 voucher for any of the Arc Inspirations bars and restuarants kindly donated by Martin Wolstencroft.
The full results from the competition can be found here.
Congratulations to Josh who took part in the Hell on the Humber event this weekend and ran a total of 52 miles in 8 and a half hours!
Good luck to Ian Furlong who is taking part in the Adidas Terrex adventure race on team TotalXC Facewest in Stirling this week. This is a 5 day navigation race of fell running, mountain biking, canoeing, orienteering and a few surprises covering no less than 620km of the Scottish country!
Back Squat 3 x 5
4 rounds for time:
10 Push Press 50/35kg
15m Burpee Broad Jump
Run 400m
Rest 1 minute
Black & Blue from Faisal Tuddy on Vimeo.
Saturday 18th August 2012
CrossFit Leeds Black + Blue Games
For all the information on today's Black + Blue Games you can use the following links:
The day will be kicking off at 9am, with the competition for Black and Blue athletes running through until 4.30pm. The competition will be followed by a BBQ at the gym then onto Arc in Headingley around 7pm to continue the celebrations.
Blue WODs
"Lightning"
For time:
20 KB Swings 20/12kg
Run 400m
30 Wall Ball 7kg/4kg, 10/9' target
Run 400m
20 KB Swings 20/12kg
Time Cap = 10 minutes
"Orlando"
Complete 3 Clean and Jerks in 45 seconds for maximum weight.
Time Cap = 5 minutes
"Get Down"
For time:
Deadlift a total of 1440/960kg then
3 rounds of:
10 Box Jumps 24/20"
10 Burpees
15m Bear Crawl
Perform 25 Double Unders or 100 Single skips to finish
Time Cap = 7 minutes
For the Deadlifts you need to lift a cumulative total of the prescribed weight.
Men have the option of 36 reps at 40kg, 24 reps at 60kg or 18 reps at 80kg.
Women have the option of 32 reps at 30kg, 24 reps at 40kg or 16 reps at 60kg
Black WODs
"Bolt"
20 KB Swings 32/20kg
Run 400m
30 Burpees
Run 400m
20 KB Swings 32/20kg
"Orlando"
Complete 3 Squat Clean and Jerks in 45 seconds for maximum weight.
Time Cap = 5 minutes
"Tri-harder"
For max total reps:
1 minute Muscle Ups
Rest 20 seconds
1 minute Squat Snatch 60/35kg
Rest 20 seconds
1 minute Handstand Press Ups
"Gold"
For time:
30 Toes to Bar
20 Deadlifts 100/70kg
30 Wall Ball 10/7kg, 10'
20 Box Jumps 30/24"
30 Pull Ups
100 Double Unders
Time Cap = 10 minutes
Friday 17th August 2012
Clean and Jerk - Work on technique or build up to a 3RM!
5 rounds for time:
30 Double Unders
20 Squats
10 Pull Ups
The inspiration for the workout "Orlando"
Thursday 16th August 2012
Black + Blue Games
The workouts for the competitors in the black category have now been released. Just to confirm, there will be no class or Open Gym on Saturday!
Four Nations Competition
For anyone who wants to get involved in the Four Nations competition, the workouts have now been released and you have until the end of August to register and get all 4 workouts completed. The top five male and female athletes from England, Ireland, Scotland and Wales will come together on the 29th September at Sport City to compete against each other to see who is the fittest home nation. There will also be a competition for the top 30 men and top 20 women finishing outside the nation's teams. Please let Mike know if you plan on doing the workouts as he has to submit your scores. All workouts must be done at the box and be judged. Workouts can be completed during Open Gym sessions, and I will be programming them in Competition Training sessions throughout the month.
Open Gym
Train your weakness/Practice skills/Work on mobility/Catch up on a missed workout/Monthly Challenge
August's Monthly Challenge
Row 200m
60m (4 x 15m) Prowler Push 60/40kg
Row 200m
Wednesday 15th August 2012
Black + Blue Games
Just 3 days until the Black + Blue Games. The Black WODs will be released this evening around 9pm. Please continue to bring your £5 in for the barbecue if you have not done so already. We have now reserved two tables in the Tap Rooms at Arc in Headingley for 7.30pm. Hope you can all join us to continue the celebrations after the competition and BBQ.
Deadlift 3 x 10
Partner WOD
In pairs and alternating rounds, complete AMRAP in 15 minutes:
6 Hang Power Cleans 65/40kg
9 Box Jumps 24/20"
12 Press Ups
Party time this weekend!
