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This Week's Training

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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




Timetable and Opening Times


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Saturday 26th November 2011


5 rounds for time:

Run 400m

30 Box Jumps 24/20"

30 Wall Ball 10/7kg



Friday 25th November 2011

5 rounds for form:

5 Deadlifts @ 60% 1RM

Rest approximately 30 seconds

5 High Box Jumps

Rest approximately 2 minutes


15-12-9 reps for time:

Power Clean 70/45kg

Ring Dips



In an immature overhead squat (right) the forward inclination of the torso requires additional internal rotation of the shoulder, which can be tolerated at lighter weights. The squat on the left is more mature (safe, strong, solid) with the shoulders externally rotated and will allow for more weight to be lifted than the squat on the right. If you hear a coach cueing you to 'show your armpits' you need to strive to externally rotate at the shoulder joint. We need to constantly be working toward a more vertical back position on our squats.

Thursday 24th November 2011

Open Gym

Train your weakness/Practice skills/Work on mobility/Catch up on a missed workout


Or try your hand at the current UK CrossFit Throwdown WOD

7min AMRAP:
7 Overhead Squats 50/30kg
30 Double Unders


A mixed bag of links to pass your time at work!


Andrew Brown's blog, Beard of Zeus - a humourous, daily insight into the mind of a fitness coach who sports a hurricane force 5 ginger beard.


An extensive library of exercise demos on the Olympic Lifts and their derivatives fro Catalyst Athletics.


Kelly Starrett's Mobility WOD - daily videos detailing how to perform self maintenance to improve your mobility.


A selection of Olympic lifting articles from Jim Schmitz from Ironmind.


Becky Hughes' blog Barefoot Coconut  - an exploration of natural living and clean eating from our very own Amazon Warrior.


T-Nation - 10 year+ back catalogue of articles to help get you strong.


Wednesday 23rd November 2011

We will be putting an order in for more blue CrossFit Leeds hoodies and t-shirts early next week. Please write your name and size up on the whiteboard if you want one.


You have until 3rd December to sign up for the London Throwdown if you haven't done so already. Three qualifying workouts will be taking place at the gym on week commencing Monday 5th December. You need to register and pay £8 via the website to take part in these workouts and be eligible for qualification. The top 60 male and female entrants will qualify to compete as individuals at the throwdown in London on weekend of 11/12th February 2012. On top of this, the top 3 males and top 2 females at the gym (outside of those who qualify as individuals) will also qualify to compete on the CrossFit Leeds team.


There's one week left to have a shot at the Monthly Challenge. Row 250m/400m Farmers Walk/Row 250m. Current leaders are Aaron Henning and Sarah Stewart.


Hang Snatch 5 x 3

4 rounds for time:

10 Burpees

10 Toes to Bar

100m Waiter Walk 24/16kg


The secret of loaded carries by Dan John on T-Nation


Tuesday 22nd November 2011

Front Squat 3 x 10


Partner WOD

In pairs and alternating rounds complete AMRAP in 15 minutes of:

3 Thrusters 60/40kg

6 Hand Release Press Ups

9 KB Swings 24/16kg


Leeds Rhino's Kirky powering through his cleans on last weeks partner WOD.


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