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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Monday 19th September 2011

Our first Competition Sunday Session in the lead up to the Divided We Fall Games went down yesterday. Two very different but equally tough workouts that pushed everyone to their limits. Great work all round and excellent to welcome Harry back from his summer break.


Charity Krav Maga Seminar is being held at CrossFit Leeds this Saturday from 12-3pm. There are still places available if you want to sign up. Check the event info here.


Please remember that money for the compression gear needs to be in this week.


Sumo Deadlift 5-5-5-5-5



5 rounds for time:

10 Deadlift 100/70kg

15 Press Ups

20 Double Unders


Happy birthday to Kev Ball for yesterday. He's currently enjoying himself in Whistler so we'll celebrate for him tonight with this WOD and hopefully he can come and demolish it on his return.




Saturday 17th September 2011

Congratulations to Carl Dickson on his new job as affiliate owner of Reebok CrossFit Stockport. Carl has been an invaluable coach at CrossFit Leeds for the last year and will be missed greatly when he begins his new position next week. I would personally like to say a massive thank you to Carl for all the help and support he has provided in getting CrossFit Leeds to where it is now - from an empty warehouse space to the 4th fittest gym in Europe and beyond. Carl has been an integral part of our progress. All at CrossFit Leeds wish you every success in the future.


Don't forget it's CrossFit Leeds' 1st Birthday Night Out next Saturday, which will also tie in nicely as Carl's leaving do. We're meeting at the basement bar in Trio in Headingley from 7pm onwards. I hope to see as many of you there as possible to help celebrate what has been an amazing year of hard work, great laughs and loads of new PBs.


For those that are fairly new to CrossFit here's a refresher of some great websites that provide excellent information to help get you in the best condition of your life:

Mobility WOD - a blog by mobility guru Kelly Starrett that teaches you how to perform basic maintenance on your body to help keep you moving efficiently.

CrossFit Journal - articles, videos and audio files covering exercise technique, nutrition, injuries and rehab, equipment, coaching and much more.

Robb Wolf - Revolutionary solutions to modern life. For all things Paleo.

Gymnastics WOD - video demos and workouts on all things bodyweight from Carl Paoli

CrossFit Games - all the information from the annual competition to find the fittest humans on earth. From the open qualifiers right through to the finals.

"Fight Gone Bad"

3 rounds for max total reps

1 minute per station:

Wall Ball 10/7kg

Sumo Deadlift High Pull (35/30kg)

Box Jump 20"

Push Press 35/30kg

Row (calories)



Congratulations to Rob, Martin, Natalie, Joelle, Nick and Rob who all completed the Intro to CrossFit course yesterday. We look forward to seeing you at the main classes next week.



Friday 16th September 2011

Run 1 mile


Happy 21st first birthday to Chloe for last week. Here's your belated birthday WOD which was postponed due to doing the CrossFit Total last week - although that workout would be well suited to your birthday WOD also!



5 rounds for time:

3 minute AMRAP

7 Hang Power Cleans

5 Front Squats

3 Push Press

20 Double Unders

Rest 1 minute between rounds.

Begin each new round from where you finished the previous one.


Chloe helping CrossFit Leeds to a 4th place finish at the CrossFit Games European Regional earlier this year.


Thursday 15th September 2011

The order for compression gear will be going in at the end of next week. Please make sure all orders are written on the form on the whiteboard in the gym and start to bring your money in. We have one male and one female top if you'd like to have a look at the gear or try the tops on. A lot of you have been asking me what size you need - I'm your strength and conditioning coach, please check the size guide on the website!!! Please note that personalised merchandise (which we are getting) is non-returnable.


Rest Day

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






Wednesday 14th September 2011

Starting this Sunday we will be opening the gym at 12pm for some tough, competitive WODs to help prepare athletes in the build up to the Divided We Fall Games. This is an uncoached session designed for those competing in Swansea or wanting to compete in CrossFit competitions in the future. It is not an Open Gym session. Hope to see as many of you there as possible.


PurePharma Omega 3 Fish Oils are in stock and available at the gym.


Split Jerk - Work up to a 1 rep max


Partner WOD

In pairs, alternating rounds perform AMRAP in 15 minutes:

5 Heavy Thrusters

10 High Box Jumps

Go heavier and higher than you normally would!



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