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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park

Kirkstall

Leeds

LS4 2AZ

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Wednesday 21st February 2018

Life Is Sweet @ CrossFit Leeds

Grab your partners, it's the one you've all been waiting for! After last year's super successful inaugural event, Life Is Sweet is returning on Saturday 14th April to provide a day for all members to celebrate being a part of the fantastic community at CrossFit Leeds.

 

From your improvements in strength and fitness; growing in confidence; regularly smashing PBs; improved mental health; forging lasting friendships; and being a valuable member of a positive social network, this event is a chance to celebrate the fact that Life is Sweet at CrossFit Leeds!

 

Life Is Sweet is an in-house partner competition designed to be accessible for all experiences and fitness levels with an emphasis on fun and inclusivity. The workouts are accessible for all members while still providing a challenge for the more advanced.

 

- 'Life Is Sweet' @ CrossFit Leeds on Saturday 14th April 2018 from 8.30am - 5pm

 

- All members welcome and encouraged to enter

 

- Teams consist of two members of the same sex

 

- Two categories of competition - Male pairs and Female pairs

 

- £60 per Team. Entry price includes brand new Life Is Sweet baseball t-shirt for you and your partner

 

- After Party on the Saturday night!

 

Team registration is now open on the following link

 

Spaces are limited. Registration closes on Monday 26th March. Please speak to any of the coaches if you have any questions or would like to take part and don't have a partner.

 

Today's Training

CrossFit

Every minute on the minute for 9 minutes:

 

Minutes 1-3: 7 Unbroken Thrusters @ 40% 1RM Push Press
 
Minutes 4-6: 5 Unbroken Thrusters @ 50-60% 1RM Push Press
 
Minutes 7-9: 3 Unbroken Thrusters @ 60%+ 1RM Push Press

Team WOD

In teams of 3 complete AMRAP in 15 minutes:

20/15 Calorie Ski or Assault Bike

6 KB Swings 32/24kg

6 Burpees

 

Start your round once the team member ahead of you has completed their Ski/Assault Bike.

Once you finish your Ski/Assault Bike, you can only move onto the KB Swings provided the team member ahead of you has finished their set.

Once you finish your KB Swings, you can only move onto the Burpees provided the team member ahead of you has finished their set.

Once you complete your Burpees, rest until the team member ahead of you has finished their Ski/Assault Bike.

Each time a team member completes their set of Burpees that is 1 round.

Score is total rounds plus Calories accumulated on the Ski/Assault Bike.

 

Barbell Club at 6pm

20mins:
Halt Split Jerk x3
Up to 60%

15mins:
Split Jerk x2
Up to 70%

Strength Training at 7pm

Deadlift and Pulling


A) Deadlift

3 reps @ 70% of working 1RM
3 reps @ 80% of working 1RM
3+ reps @ 90% of working 1RM
 

Working 1RM is 90% of your current 1RM

If you performed this session on 28th February 2018 then add 5kg to your 1RM and work calculations out from there.

There is a spreadsheet available to download in the Files section of the Members Facebook Group that will work all your weights out for you from your 1RM.


Wendler 531 - How to Build Pure Strength


B) Pendlay Row 3 x 5

Aim to go heavier than last week

 

C) EMOM16:

1) 30 second Farmers Walk (Right arm)

2) 30 second Farmers Walk (Left arm)

3) 2-4 reps D-Ball Clean to Shoulder (alternate the shoulder that you clean the D-Ball to)

4) Rest

 

For Farmers Walk, hold single KB in one hand with straight arm and focus on keeping shoulders back and hips aligned.

 

Endurance Training at 8pm

25 min AMRAP:
250m row
20 DB snatches
15 box jumps
10 press ups
5 strict pull ups

 

 

Tuesday 20th March 2018

Today's Training

CrossFit

Monster Mash
 
1 round:
30 Toes to Bar (Scale Toes to KB)
30 Calorie Row/Ski/Assault Bike
Run 800m
 
Rest 2 minutes
 
3 rounds:
20 Pull Ups (Scale to Jumping Pull Ups)
20 Tuck Ups (Scale to Sit Ups)
Run 400m
 
Rest 2 minutes
 
5 rounds:
10 Ring Dips (Scale to Bar or Box Dips)
10 V-Sits (Scale to Single Leg V-Sits)
Run 200m
 
Time Cap = 40 minutes

Barbell Club at 8pm

20mins:
High Hang Power Snatch + High Hang Snatch x2
Up to 60%

15mins:
Hang Pull + Hang Snatch x2
Up to 70%

 

Gymnastics at 8pm

Ring Muscle ups

+

Full Body Gymnastics Conditioning


 

Monday 19th March 2018

Today's Training

CrossFit

Front or Back Squat 4 x 3

Rest 2-3 minutes between sets

Aim to work across at 90-95% 5RM

 

30-20-10 reps for time:
DB Rack Lunges 2 x 20/15kg

Burpees over the Dumbbell

 

Time Cap = 9 minutes


Barbell Club at 6pm

20mins:
High Hang Power Clean + High Hang Clean x2
Up to 60%

15mins:
Hang Pull + Hang Clean x2
Up to 70%

 

Strength Training at 7pm

Press


A) Shoulder Press

3 reps @ 70% of working 1RM
3 reps @ 80% of working 1RM
3+ reps @ 90% of working 1RM
 

Working 1RM is 90% of your current 1RM

If you performed this session on 26th February 2018 then add 2.5kg to your 1RM and work calculations out from there.

There is a spreadsheet available to download in the Files section of the Members Facebook Group that will work all your weights out for you from your 1RM.

 

Wendler 531 - How to Build Pure Strength


B) Bench Press 3 x 5

Work across at 75-80% 1RM

 

C) EMOM12:

1) 30 secs Press Ups

2) 30 secs JM Press

3) 30 secs Barbell Curls

 

Endurance Training at 8pm

Partner WOD- You go I go:
1) 1000m row
2) 3 rounds: 20 box jump overs + 15 Goblet squats + 10 double KB clean and jerk
3) 800m run
4) 3 rounds: 20 toes to bar + 15 Goblet lunges + 10 press ups
5) 50/35 cal AB/Ski
6) 200m Farmer's carry

 
 

Saturday 17th March 2018

Today's Training

RoWoD at 9am

 

CrossFit at 10 and 11am

Partner Saturday Sickener

 

In pairs with only one person working at once complete in 30 minutes...

 

3 rounds

25 Calorie Row/Ski/Assault Bike

25 Toes to Bar

 

2 rounds

50 Calorie Row/Ski/Assault Bike

50 DB Push Press 2 x 20/15kg

 

1 round

75 Calorie Row/Ski/Assault Bike

75 Burpee Box Jumps 24/20"

 

In remaining time complete AMRAP Row/Ski/Assault Bike Calories!

 

Strength Training at 5pm

 

Endurance Training at 6pm

"THE HACK TEST"
In 30 mins:
Max calorie Assault Bike
Every 5 mins - Run 200m + 10 burpees

Sunday Sessions

 

9am Hill Sprints

Meet 9am at Roundhay Park main car park just down the road from the Roundhay Fox pub (next to the skate park). All welcome.

 

10:30am Sunday Social

 

11:30am Barbell Club

20mins:
Pull + Snatch
2+1, Up to 70%

20mins:
Pull + Clean + Jerk
2+1+1, Up to 70%

20mins:
Segment Snatch Deadlift
5x5 @70-80%

 

Friday 16th March 2018

CrossFit Games Open 2018

Open WOD 18.4

 

Every year The CrossFit Games Open produces one of the best times of year at the gym. A mass participation fitness event that everyone can get involved in throughout the world, but more importantly, within our brilliant group of members at the box. The Open always brings out the best in what we constantly strive to create at CrossFit Leeds.

 

- A fantastic community of like minded people getting together to support each other through some challenging tests of fitness.

 

- Individuals pushing themselves beyond their limitations and achieving things they previously thought impossible.

 

- Opportunity to compete in an amazing atmosphere, see what your training has made you capable of and inspire others.

 

- A huge sense of accomplishment and pride on completing each workout.

 

It doesn't matter if you're officially registered for The Open or not, you can get in and have a crack at the workout. There are Rx, Scaled and Masters categories to have a go at if you're registered to compete, or you can adapt/scale the workout as necessary as you would in any other class.

 

Big Al and Pineapple Head will be hosting Mighty Mike live at 8.30am so don't forget to tune in to the Public CrossFit Leeds Facebook page to watch Mike performing this week's Open WOD as a live demo then offering up a brief analysis and tips. We'll also have our weekly competition to guess the score for the workout and your opportunity to win a free coffee and even a lovely new CrossFit Leeds top!!!

 

Friday morning and daytime CrossFit classes will run as normal at 6.30am, 7am, 10am and 12pm, then through the evening from 5pm onwards we'll be running Friday Night Lights.

 

Friday Night Lights

Every Friday night from 5pm throughout The Open will be a fitness party not to be missed! We'll be running the Open WOD in heats every 20-40 minutes (depending on WOD duration) so you can get in at any point throughout the evening and get stuck into the workout. We'll have coaches on hand to take you through your warm up and WOD movements as well as helping out with advice on strategy and scaling.

 

We'd love to see as many people as possible at the box every Friday night, whether it's to do the WOD or just to soak up the atmosphere, hang out with friends and support your fellow members. The music will be turned up to 11, we'll be ordering pizzas in thoughout the night and you're fully encouraged to bring your own booze/soft drinks and make a night of it!

 

Today's Training

CrossFit

Open WOD 18.4

Please see the CrossFit Games website for today's WOD

 

Please note there will be no Speciality Classes or Open Gym on this evening from 5pm. We have provided the Barbell Club and Strength Programmes below for anyone that wants to get them in during Open Gym or across the weekend.

 

Barbell Club

20mins:
Power Snatch + Snatch x2

Up to 70%

Overhead Squat 5x3

Light/Medium


Strength Training

A) Squat

5 reps @ 65% of working 1RM
5 reps @ 75% of working 1RM
5+ reps @ 85% of working 1RM

 

Working 1RM is 90% of 1RM

If you performed this session on 23rd February 2018 then add 5kg to your 1RM and work calculations out from there.


Wendler 531 - How to Build Pure Strength

 

B) Double KB Rack Squat 3 x 10


C) EMOM12:
1) 8 Single Leg KB Deadlift (R)
2) 8 Single Leg KB Deadlift (L)
3) 30-45 second Heavy Front Loaded Carry (Any object)

4) Rest

 

 

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