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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Monday 31st October 2011

What a truly amazing couple of days at the Again Faster Divided We Fall Games at CrossFit Velocity in Swansea this weekend. Five teams and some brilliant support made the trip down to South Wales for what was certainly the biggest CrossFit event of the year. 80 teams battled it out across four WODs on day 1 knowing only 40 would progress to the workouts on the second day. All five of our teams gave it their all and it was great to see how much our athletes could push themselves for each other as part of a team. The competitive atmosphere and self imposed pressure truly brought the best out of everyone.


After all four events on Day 1 the CrossFit Leeds teams were placed as follows:

Team 1 - 4th

Team 2 - 11th

Team 3 - 29th

Team 4 - 41st

Team 5 - 49th

So teams 1,2 and 3 were through to Day 2 of the competition. The scores from each of the day's workouts have not been released yet but hopefully they will be in due course.


There was to be another 4 WODs on Day 2 with the field of teams being cut in half and all scores reset to zero after every event. The 1st workout saw us meeting at the Wales National Swimming Pool at 6.30am for a relay WOD 'in and out' of the water. Team 3 were up first and proved their gym skills transferred over to the water with a strong performance (and nearly a loss of swimwear for Harry!). Teams 1 and 2 were up in the final heat and pushed each other to a tight finish with only 4 reps separating each other. It was then back to CrossFit Velocity to find out results and continue the competition.


Results after WOD 5:

Team 1 - 4th

Team 2 - 8th

Team 3 - 23rd


Teams 1 and 2 progressed to WOD 6 which was 3 x 1 minute rounds for max reps of Handstand Press Ups, KB Swings (32/24), GHD Sit Ups and Rowing. A more traditional CrossFit workout that challenged everyone physically and mentally to give their all and fight for the top ten places in the semi final. Team 2 put up a strong performance that left them in 12th place narrowly missing out on progressing. Team 1 stayed consistent and brought in another 4th place finish progressing them through to WOD 7.


The seventh workout of the weekend was a real test of strength and ability consisting of a relay of 2 Thrusters (80/50kg) and 1 rope climb (no legs for men/with legs for women). Each team member had to go through the movements a total of 5 times within an 18 minute time cap. Only 3 teams managed to complete the workout and CrossFit Leeds Team 1 finished in a gallant 8th position.


The final workout of the day was a team relay involving Muscle Ups, Snatches and Wall Ball 2 for 1s. CrossFit Central London were the eventual winners and only team to complete the final workout, with CrossFit Clitheroe in 2nd place and Train Manchester in 3rd. Congratulations to all three on consistently strong performances throughout the weekend.

Final Standings for CrossFit Leeds:

Team 1 - 8th

Team 2 - 12th

Team 3 - 23rd

Team 4 - 41st

Team 5 - 49th

I am really proud of every one of you for putting yourselves up to compete, taking out your weekend to represent your gym, giving it everything for your friends and team mates and continuing to make CrossFit Leeds the place it has grown to be over the last year.


A massive thank you and big respect to Kelly Dixon, Kate Bristow and Becky Hughes for making the long trip to South Wales to support our teams. I hope all those who experienced the Games, either competing or supporting, can take plenty of positives away and apply it to your training (and life) to make yourselves better. For any of you who are interested in getting involved with CrossFit competitions in the future please come and talk to me and the other competitors about their experience and how you can best prepare for getting involved with CrossFit as a sport.


Finally I'd like to say a massive thank you to those people integral to the running of the event - Matt Evans and Nick Jones for bringing so many affiliates and like minded people together to take part in a selection of excellent WODs and organising a superbly well run event . Our very own Carl Dickson for sorting the judges and making sure everyone knew what they were doing. And to all the sponsors for providing equipment, athlete gift bags, good food and generally allowing the event to be as big and memorable as it was.


Lessons learned:

Wattbike sprints are tough.

Competition and a bit of pressure can help progress your training and really bring the best performance out of you.

You can never be good enough at double unders.

You're allowed to do power cleans on one leg!

Overhead Squats after 3 WODs are tough, but you can still PB.

CrossFitters are friendly people always up for a laugh.

Swim WODs are loads of fun.

CrossFit Leeds members are F*cking awesome!


CrossFit Leeds WOD:


Strict Pull Ups - 5 sets of max reps (rest 2 minutes between sets)


7 minute AMRAP:

7 Front Squats 60/40kg

7 Box Jumps 24/20"

7 Toes to Bar 


Thanks to David Lane for this WOD.


This picture nicely captures the intensity and fun(!) of WOD6. CrossFit Leeds Team 1 with Niki on the rower Andy on GHD, Lee on Swings and Tom on HSPUs.


Friday 28th October 2011

The gym will be closed today and tomorrow. Normal timetable resumes on Monday.


The weekend of the Again Faster Divided We Fall Games is finally upon us. We are taking 20 athletes from the gym down to Swansea to compete in the biggest UK CrossFit competition of the year. The following teams will be representing CrossFit Leeds against 75 other affiliate teams from the UK and Ireland.


1. Niki Simpson/Lee Howe/Andy Brown/Tom O'Donnell

2. Rosie Plowman/Luke Holmes/Dan Crisp/Mike Rawlinson

3. Chloe Barrett/David Lane/Sam Henderson/Harry Farrer

4. Sarah Stewart/Nick Smith/Josh Skepper/Carl Pullan

5. Rach Brewis/Kev Ball/Tristan Dickson/Will Cluderay


Good luck to everyone competing. Do yourselves and the gym proud.


For those wanting to keep up to date with proceedings keep an eye on our Facebook and Twitter pages. This is the official site for the Games but not sure if they'll be updating it with scores over the course of the weekend.


For those who are missing their Friday WOD, try this:


10 rounds for time:

10 Burpees

10 Squats

10 Press Ups

10 Sit Ups



Tuesday 8th February 2011

A quick reminder that the gym will not be open until 5.30pm this evening and all subsequent Tuesdays.


Hang Squat Clean - practice or find a 5 rep max


4 rounds for time:

Run 400m

50 Squats


Thanks to Karl Steadman for reminding me of this beautiful WOD! Been meaning to post it for a while.

Monday 7th February 2011

So the first week of our Paleo challenge is done. Good to see the majority of participants without any black marks! Continue to post any comments or questions to the discussions tab on the CF Leeds Facebook page.


Overhead Squat - Find your 1 rep max for the day


10 minute AMRAP:

5 Snatches 50/35kg

10 Burpees

15 Sit Ups



Saturday 5th February 2011

Calling all Ladies - CrossFit Tameside in Manchester are hosting one of their ever popular Ladies Workouts on Saturday 19th February between 1-4pm. Get involved if you happen to be a lady.


"The Seven"

Seven rounds for time:

7 Handstand Press Ups

7 Thrusters 60/40kg

7 Knees to Elbows

7 Deadlift 110/75kg

7 Burpees

7 Swings 32/24kg

7 Pull Ups




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