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The Forge

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Monday 15th August 2011

DWFG2010Divided We Fall Games at CrossFit Velocity, Swansea, 29/30th October

The number of teams entering the Divided We Fall Games reached capacity on Friday and team registration closed! Based on the feedback I received from members who wanted to compete, I have entered four teams for the Games. This means there are 4 female and 12 male places available. Please note that if you want to compete you must be free on the dates of the event, and be able to pay a £15 registration fee, about £50 for two nights hotel accomodation and some fuel money to those who are driving. Please bear in mind that if you drop out you may be costing three other people their chance to compete. The plan is to arrange car shares, drive down on Friday evening (28th), stay in a hotel Friday and Saturday night and then come back Sunday once the competition finishes. The Premier Inn in Swansea is currently £50 per night for a double/twin room and is in a good location for accessing CrossFit Velocity. For those who don't want to compete we'd love to have you come along and support us. The games will be great fun, an amazing spectator event and will provide extra motivation for your fitness. Please add your name to the whiteboard if you're planning on coming to watch so we can work out car shares.


As the number of members wanting to compete is greater than the spaces available we cannot guarantee that everyone who wants to compete will be on a team. In order to fairly pick the teams we are going to run three qualifying events as our daily WODs this week. Anyone who wants to compete will have to complete all three workouts. The three events will be programmed on Monday, Tuesday and Wednesday this week. If you can't make it in for those days you will have until Saturday to complete the events. Allowances will be made for those people on holiday. Only your first attempt at each of the WODs will count towards your qualifying score. Take this opportunity to enjoy some friendly pre-competition and get yourselves prepared for the Games.


Ideally we want to get the teams sorted as soon as possible so we can arrange accomodation before rooms fill up and prices rise.


If you have any queries, comments, suggestions or questions please send me a text/email!


CrossFit Leeds WOD


Gymnastics Skills

Ring work




Muscle Ups


Qualifying WOD 1 for Divided We Fall Games

For time:

20 Deadlifts 80/50kg

20 Burpees with Lateral Jump

20 Thrusters 40/30kg

20 Swings 24/16kg


This is the workout for everyone, regardless of whether or not you want to compete at the Divided We Fall Games. Scaling options are available as normal. Anyone scaling the workout will automatically finish below those completing the workout as prescribed but can still qualify to be on a team.




Saturday 13th August 2011


20 minute AMRAP:

5 Pull Ups

10 Press Ups

15 Squats




20 minute AMRAP:

5 Handstand Press Ups

10 Pistols

15 Pull Ups


Athletes post WOD at the Grand Opening of Lee Howe's CrossFit Teesside last weekend.


Friday 12th August 2011

Please add your name to the whiteboard as soon as possible if you're interested in taking part in the Divided We Fall Games hosted by CrossFit Velocity in Swansea on the weekend of 29/30th October. If you can't make it down to the gym and want to compete please let me know by text/email by the end of the week. I anticipate us travelling down together on the Friday evening, coming back Sunday evening, so costs involved will include two nights accomodation in Swansea (currently £50 per person at the Premier Inn if we get sorted quickly) and £15 per person entry fee. I have registered two teams already (individuals on teams are TBC) but will put more in if the demand is there.


Press 5-5-5-5-5


3 rounds for time:

50 Double Unders

25 Thrusters 20/15kg

25 Sit Ups


Thursday 11th August 2011

Divided We Fall Games hosted by CrossFit Velocity in Swansea return on the weekend of 29/30th October. This is a team competition, each team consisting of 3 men and 1 woman. If you're interested in taking part please register your interest on the whiteboard as soon as possible. You need to be free from the evening of Friday 28th October until Sunday 30th October. I have registered two teams already (individuals on teams are TBC) but will put more in if the demand is there. Let's see if we can improve on last years second place finish!


Rest Day

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


Sarah, Mark and Chloe working on their handstands.


Wednesday 10th August 2011

Last few places are available for the next Intro to CrossFit course starting on Monday 22nd August. Please contact us to register your interest.


Power Clean - Work up to a 1rep max


21-15-9 reps for time:

Hang Power Clean 60/40kg

Front Squat

Burpee and Lateral Jump


This WOD is taken from CrossFit Teesside's Grand Opening last weekend so you can all thank Lee Howe for this one!


Divided We Fall Games hosted by CrossFit Velocity in Swansea return on the weekend of 29/30th October. Limited info available on the format at the moment but if you're interested in competing please let us know.

Divided We Fall 2011 Teaser from CrossFit Velocity on Vimeo.

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