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Drop In Session

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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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Friday 24th September 2010

It's F...F....Friday!  No, i don't have a stutter, that actually stands for something. Yes, it's everyone's favourite chipper......Welcome to Filthy Fifty Friday!

 

Filthy Fifty

50 Box jumps, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16kg
50 Walking Lunges
50 Knees to elbows
50 Push press, 20kg
50 Back extensions
50 Wall ball shots, 10kg ball
50 Burpees
50 Double unders

 

Filthy_Fifty

picture courtesy of CrossFit Silicon Valley

Thursday 23rd September 2010

alzheimersRest Day

Practice some skills, train your weaknesses, play some sport, improve your mobility, catch up on a WOD, educate yourself (starting with the link below).

 

Our friends across the Pennines at CrossFit Tameside have posted an excellent blog post entitled Nutrition 101 - a collection of informative and enlightening articles on nutrition and why it is soooooooo important for improving fitness and increasing our overall health.

 

 

Wednesday 22nd September

Power Cleans - technique with Mike or go heavy with Carl

 

5 Rounds for time

Run 200m

5 Thrusters 60/40kg

10 Pull Ups

 

Mobility Work - Hip flexors and extensors

 

 

 

Tuesday 21st September 2010

Post_WorkoutPost_Workout2

What do you like to do when you've finished a WOD?

 

 

Individual Training

Work on a weakness, practice a skill or increase your strength.

 

Tabata Intervals

Thruster 30/20kg

Rest 1 minute

Box Jump 24/20"

Rest 1 minute

Sit Ups

Rest 1 minute

Burpees

 

Tabata Intervals consist of 20 seconds of maximal effort training followed by 10 seconds of rest repeated for a total of 8 intervals.  So each Tabata lasts a total of 4 minutes.  In the above workout we will take the sum of the number of repititions performed in each interval and that will be your score for the workout.

 

This method of training and the name 'Tabata' comes from an original piece of research carried out in Tokyo by Dr. Izumi Tabata et al and was first published in 1996 in 'Medicine and Science in Sports and Exercise'.  The abstract from the original research can be found here.

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.

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