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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Tuesday 18th January 2011

Standing Triple Jump

3 attempts to achieve maximum distance


5 Rounds for reps:

1 minute Back Squat @ 0.75 x BW for men/0.5 x BW for women

1 minute Swings

2 minutes rest



Monday 17th January 2011

CelebratePower Clean 5-5-5-5-5



3 rounds for time:

20 Burpees

20 Pull Ups 



Compare time to 1st November 2010



Just two weeks to go until we start our 30 Day Paleo Challenge. Great to see so many names on the whiteboard signing up to this. To make the transition nice and smooth I'd recommend making at least one of your regular meals Paleo every day this week. The easiest one to start with is generally your evening meal as most people have time to prepare this and don't find it unusual to eat veggies at this time (unlike at breakfast!). Give it a go and see how easy it is. For those concerned about the cost of eating Paleo here's a great little article from the lovely Karen at CrossFit Tameside.

Saturday 15th January 2011

KnockoutFight Gone Bad

3 rounds of 1 minute per station:

Wall Ball 10/7kg

Sumo Deadlift High Pull (35/25kg)

Box Jump 24/20"

Push Press 35/25kg

Row (calories)



The clock does not reset or stop between exercises. On call of "change" the athlete/s must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.


Check out this article from Whole9Life that details, pretty much, how your 30 Day Paleo Challenge will work. Look out for food lists and recipes in next week's blog.

Friday 14th January 2011

Deadlift 3-3-3



10 rounds for time:

10 Thrusters 40/25kg

10 Ring Press Ups


Following up on yesterday's post about our 30 Day Paleo Challenge, here's another article from biochemist and S&C coach Robb Wolf to help educate you on the Paleo diet.



Thursday 13th January 2011

Rest Day


CrossFit Leeds will be taking on the 30 day Paleo Challenge beginning Monday 31st January 2011. For those that want in this will involve committing to 30 days of a strict Paleolithic Diet. We're hoping for as many members as possible to get on board and give it a go and see for themselves how this diet can benefit your lives. Over the next couple of weeks we'll be posting links to various articles that will help you understand the reasoning behind the Paleo Diet as well as giving you the information to successfully complete the challenge and reap the benefits.


To start you off here is an introduction to the Paleolithic Diet from one of its best known proponents, Loren Cordain.


If you're interested in getting involved put your name on the board in the gym or come and speak to Carl or Mike to find out more details.



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