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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park

Kirkstall

Leeds

LS4 2AZ

Timetable and Opening Times

 

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Friday 23rd February 2018

CrossFit Games Open 2018

Today sees the start of the CrossFit Games Open 2018!

 

Every year The CrossFit Games Open produces one of the best times of year at the gym. A mass participation fitness event that everyone can get involved in throughout the world, but more importantly, within our brilliant group of members at the box. The Open always brings out the best in what we constantly strive to create at CrossFit Leeds.

 

- A fantastic community of like minded people getting together to support each other through some challenging tests of fitness.

 

- Individuals pushing themselves beyond their limitations and achieving things they previously thought impossible.

 

- Opportunity to compete in an amazing atmosphere, see what your training has made you capable of and inspire others.

 

- A huge sense of accomplishment and pride on completing each workout.

 

The first CrossFit Games Open WOD 18.1 is released today and will be our class WOD throughout today's classes https://games.crossfit.com/open

It doesn't matter if you're officially registered for The Open or not, you can get in and have a crack at the workout. There are Rx, Scaled and Masters categories to have a go at if you're registered to compete, or you can adapt/scale the workout as necessary as you would in any other class.

 

Big Al and Pineapple Head will be hosting Mighty Mike live today and each Friday at 8.30am so don't forget to tune in to the Public CrossFit Leeds Facebook page to watch Mike performing each week's Open WOD as a live demo then offering up a brief analysis and tips. We'll also have our weekly competition to guess the score for the workout and your opportunity to win a free coffee, some NOCCO and even a lovely new CrossFit Leeds top!!!

Friday morning and daytime CrossFit classes will run as normal at 6.30am, 7am, 10am and 12pm, then through the evening from 5pm onwards we'll be running Friday Night Lights.

 

Friday Night Lights

Every Friday night from 5pm throughout The Open will be a fitness party not to be missed! We'll be running the Open WOD in heats every 20-40 minutes (depending on WOD duration) so you can get in at any point throughout the evening and get stuck into the workout. We'll have coaches on hand to take you through your warm up and WOD movements as well as helping out with advice on strategy and scaling.

 

We'd love to see as many people as possible at the box every Friday night, whether it's to do the WOD or just to soak up the atmosphere, hang out with friends and support your fellow members. The music will be turned up to 11, we'll be ordering pizzas in thoughout the night and you're fully encouraged to bring your own booze/soft drinks and make a night of it!

 

Today's Training

CrossFit

Open WOD 18.1

Please see the CrossFit Games website for today's WOD

 

Please note there will be no Speciality Classes or Open Gym on this evening from 5pm. We have provided the Barbell Club and Strength Programmes below for anyone that wants to get them in during Open Gym or across the weekend.

 

Barbell Club

20mins:
Power Snatch x 2
Up to 80%

Superset
Front Squat 5x3 @ 85-95%

Strength Training at 7pm

A) Squat

5 reps @ 65% of working 1RM
5 reps @ 75% of working 1RM
5+ reps @ 85% of working 1RM

 

Working 1RM is 90% of 1RM

If you performed this session on 2nd February 2018 then add 5kg to your 1RM and work calculations out from there.


Wendler 531 - How to Build Pure Strength


B) Front Rack Lunge 3 x 3 each leg

C) EMOM12:
1) Russian Swing x 12
2) 45 second Heavy Front Loaded Carry (DBall, Sandbag, Racked KBs). Go Heavy!!!
3) Rest

 

 

Thursday 22nd February 2018

Today's Training

CrossFit

Every minute on the minute for 10 minutes (5 rounds):

1) 30 seconds Press Ups or Handstand Variation (HSPU/HS Hold/HS Walk)

2) 30 seconds Double Unders

 

16 minute AMRAP:

16/12 Calorie Row, Ski or Assault Bike

16 V-Sits/Tuck Ups/Sit Ups

8 Alternating DB Snatch

8 Single Arm Overhead Lunges (R)

8 Alternating DB Snatch

8 Single Arm Overhead Lunges (L)

 

- No prescription on weights or movement difficulty on this WOD.

 

Gymnastics at 7pm

Strength and Skill development for Kipping for Pull Ups/Chest to Bar/Bar Muscle Ups

+

Full Body Gymnastics Conditioning

 

 

Wednesday 21st February 2018

Introducing the all new Resurrection Collection!

We're resurrecting the CrossFit Leeds Skull from the Ashes of Meanwood with a limited run of T-shirts and Vests. Now taking Pre-orders via the CrossFit Leeds Store here
https://goteamup.com/p/243196-crossfit-leeds/store/

 

This will be a one off run of prints with orders available until Thursday 1st March. Products will be available to collect from the box from mid March.

 

-Please remember to select your Size and Colour (if available) when making your purchase.

-Unisex Resurrection Tee available in Navy or Charcoal.

-Ladies Resurrection Muscle Tee available in Black.

-Unisex Resurrection Vest available in Black (artwork to follow).

 

There are unprinted garments in selected sizes available at the gym if you want to try on before ordering.

Huge thanks to James Foster for the amazing artwork.

 

Today's Training

CrossFit

Push Jerk

20 minutes to build to a heavy single
Bar can be taken from the floor or the rack

Partner WOD

In pairs working for 12 minutes:

 

Alternating rounds, complete 6 rounds (3 each):

5 Hang Power Cleans 75/50kg

 

Alternating rounds, complete 6 rounds (3 each):

5 Shoulder to Overhead 75/50kg

 

Alternating rounds, complete 6 rounds (3 each):

5 Power Clean + Shoulder to Overhead 75/50kg

 

In remaining time complete AMRAP (split reps up between the pair however you choose):

20 Pistol Squats (Scaling Pistol Squats)

20 Toes to Bar (Scaling Toes to Bar)


Barbell Club at 6pm

Split Jerk

5 x 2 Up to 90%

Jerk Dips

5x3 @ 100-110%


Strength Training at 7pm

Deadlift and Pulling


A) Deadlift

5 reps @ 65% of working 1RM
5 reps @ 75% of working 1RM
5+ reps @ 85% of working 1RM

 

Working 1RM is 90% of 1RM

If you performed this session on 31st January 2018 then add 5kg to your 1RM and work calculations out from there.


Wendler 531 - How to Build Pure Strength


B) Pull Ups 3 x 5


C) EMOM12:

1) Pendlay Row x 8

2) 30 second Farmers Walk (Right arm)

3) 30 second Farmers Walk (Left arm)

4) Rest

 

For Farmers Walk, hold single KB in one hand with straight arm and focus on keeping shoulders back and hips aligned.

 

Endurance Training at 8pm

Running Intervals
20 mins of running technique work followed by...

Approach each as time trial:
On 0 mins: 1 mile
On 16 mins: 400m
On 24 mins: 200m
On 30 mins: 800m


Tuesday 20th February 2018

Today's Training

CrossFit

Monster Mash

For time:
 
4 rounds:
Run 200m + 10 Burpees + 10 Pull Ups
 
Rest 2 minutes
 
2 Rounds:
Run 400m + 20 KB Swings (28/20kg) + 20 KB Lunges (28/20kg)
 
Rest 2 minutes
 
1 round:
Run 800m + 40 Tuck Ups + 40 Wall Ball (20/14lb, 10/9')
 
Time Cap = 35 minutes
 
 

Barbell Club at 8pm

Snatch 5x1
Up to 90%

Snatch Pull 5x3
100-110%

 

Gymnastics at 8pm

Handstand Press Ups

+

Full Body Gymnastics Conditioning


 

Monday 5th February 2018

CrossFit Games Open

We're super excited for the CrossFit Games Open to start this Friday!!!

 

The Open is a Worldwide CrossFit Competition that is open to EVERYONE! It is the ideal opportunity for you to test your fitness by taking yourself our of your comfort zone by completing the 5 workouts over 5 weeks all programmed by CrossFit Games Director Dave Castro.

 

We'll be doing each week's Open workout as our Friday CrossFit Class WOD throughout the regular morning and daytime classes then putting on Friday Night Lights from 5pm right through the evening. There'll also be opportunity to complete your WOD during Open Gym time on Friday daytime, Saturday and Monday if required.

 

For Friday Night Lights you'll be able to get in at any point through the evening and sign up to a heat time to get your WOD done, then stick around to soak up the atmosphere, cheer on other members doing the WOD and enjoy some beers and pizzas in what will be a fantastic community event for all members. We'll also have coaches on hand to take you through your warm up, coach you on the WOD movements and provide tips and advice before you take your WOD on.

 

The workouts are no different to what you experience in our CrossFit Classes each week. There is an Rx and a Scaled Division available to make the competition as accessible as possible. There is also various Masters categories for athletes age 35+.

 

We will be programming each of the Open WODs as our class workout on the following dates (If you're not registered for The Open we still encourage you to do the Friday class or Friday Night Lights and you have the option to scale the workout as normal):

18.1 Feb 23rd
18.2 March 2nd
18.3 March 9th
18.4 March 16th
18.5 March 23rd

 

Registration for the Open is $20 and you can sign up and create your profile on the CrossFit Games website. Don’t forget to register for CrossFit Leeds as your affiliate AND team when you sign up.

 

Please speak to any of the coaches for more info or if you're unsure whether to sign up or not. To get an idea of the type of workouts you might see you can check out all the previous year's Open WODs here

Every year at the box we have lots of 'firsts' in the Open, be it, Clean and Jerk PBs, Double Unders, Muscle Ups, Toes to Bar, Pull Ups, the list goes on. The atmosphere is perfect for pushing your limits and achieving great things. I'm certain this year will be no exception. We hope to see as many people as possible getting signed up and joining in the fun. I can assure you that everyone who enters will take something positive from the experience.

 

Enter -> Enjoy -> Get a little Nervous -> Challenge yourself -> Be Proud

 

Today's Training

CrossFit

Back Squat

25 minutes to build to a heavy set of 5

 

4 rounds for max reps:
40 seconds on/20 seconds off:
1) Row/Ski/Assault Bike (Calories)
2) Devil's Press 2 x 15/10kg


Barbell Club at 6pm


Clean 5 x 1
Up to 90%

Clean Pull
5x3 @ 100-110%

 

Strength Training at 7pm

Press


A) Shoulder Press

5 reps @ 65% of working 1RM
5 reps @ 75% of working 1RM
5+ reps @ 85% of working 1RM

 

Working 1RM is 90% of 1RM

If you performed this session on 29th January 2018 then add 2.5kg to your 1RM and work calculations out from there.


Wendler 531 - How to Build Pure Strength


B) Bench Press 3 x 5

Work across around 75-80% 1RM


C) EMOM12:

1) 5-10 Single arm KB Push Press (R)

2) 5-10 Single Arm KB Push Press (L)

3) 5-10 Aleknas

4) Rest

 

Endurance Training at 8pm

PARTNER WOD- you go I go:
For time:
1) 200m run
2) 30 unbroken wall balls
3) 200m row/ski
4) 30 DB snatches
5) 200m run
6) 60 double unders
7) 200m row/ski
8) 30 DB push press
9) 200m run
(Partner A does 1, partner B does 1, partner A does 2 etc)

 

 

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