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This Week's Training

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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park

Kirkstall

Leeds

LS4 2AZ

Timetable and Opening Times

 

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Monday 20th September 2010

Double_Unders

Big thanks to all those who made our first week of classes a huge success.  We've had new personal bests being set in every session and the gym record board is starting to fill up nicely.  We look forward to welcoming many new athletes over the coming weeks.

 

Double Under Practice

 

Front Squats - work on technique or go for a max effort lift

 

20 minute AMRAP

5 Toes to Bar

10 Press Ups

20 KB Swings 16/24kg

 

The Intro to CrossFit course beginning Monday 27th September is now sold out.  Please contact us to reserve your place on October's course.

Saturday 18th September 2010

OHSToday we will mostly be doing Nancy!

 

A treat for the Saturday morning class sees us hit our first CrossFit benchmark WOD.  The original CrossFit benchmark WODs are all named after girls so if you hear us saying we're "doing Elizabeth", it's nothing more sinister than us doing a workout!  We may well revisit the benchmark workouts throughout the year as they provide us with just that - a benchmark we can use for comparison to see how well we've progressed.


Overhead Squat Technique

 

Maximum Ring Dips in 2 minutes

 

Nancy

5 rounds for time

400m Run

Overhead Squat x 15 40kg

 

Overhead Squatting Safely [wmv][mov]

Friday 17th September 2010

tire-flippingCarl's programming brings a fun session of playing with odd objects - tyre flips, keg carrys, sandbag throws, kettlebell farmer's walks  and bulgarian bag swings - put them all together and throw each around for a couple of minutes.....then do it all again.

Thursday 16th September 2010

Eating_Black_Box_TheoryLepo! (as they say in Finland)

Today sees us hit our first rest day.  And it may be much needed, especially for those who've been to every session so far.  Good work people - you know who you are!

 

This is an opportunity to practice some skills, work on your weaknesses, improve your mobility, catch up on a previous workout or do a WOD of your own (or one you've seen elsewhere and have been itching to try).

 

We'll be there coaching and providing guidance whatever you choose to do with your rest day.  Just make it productive.....something that's going to help you achieve your long term goals.

 

There's some underused foam rollers with your name on!

 

CrossFit Journal

If you haven't already discovered the CrossFit journal then i would highly recommend you check it out.  There's free online access to hundreds of expertly produced articles and videos, or if you fork out a massive $25 (about £16!!!) you'll get a year's subscription giving you full access to every article in the back catalogue and all the new stuff that gets added every day.  If you're interested in any of the following then you should definitely get on it:

  • Full coverage of the CrossFit Games
  • Nutritional advice
  • Video tuition on how to master skills such as kipping, GHD sit ups, muscle ups, etc.
  • Strength training from Louie Simmons (Westside Barbell)
  • Making your own gym equipment
  • Olympic lifting technique
  • Mobility drills, rehabilitation and injury prevention
Get started here

Wednesday 15th September 2010

KettlebellsFocus on kettlebells - learn efficient, safe and effective kettlebell technique in the following movements

Swing

Squat

Clean

Push Press

Thruster

Turkish Get Ups

 

With a single kettlebell (24/16kg) perform  15 - 12 - 9 reps of

Single arm swing (strong arm)

Thruster (weak arm)

Single arm swing (weak arm)

Thruster (strong arm)

 

To Finish

5 minutes of alternate arm Turkish Get Ups

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