Been a busy few weeks since my last blog. Crossfit Leeds has moved from it's original premise to a much bigger place around the corner, the new facility is amazing and testament to Mike's hard work since the original gym opened up.
The first week was in the old box.
Monday was 1st session of the week. We worked up to hitting a 3 rep back squat and I got up to 135KG which is a new PB and there is more in the tank over the next few weeks I think. The workout was a 12min AMRAP (As Many Rounds As Possible) 5 Burpees, 10 Ring Rows (Hang from rings left in front body straight and bring chest to rings) , 15 10KG Wall Ball (Med in hand squat to vertical and then throw to a 10 foot target on the wall) and 20 Sit Ups. I struggled massively on the ring rows further showing my awful back/chest strength that needs to be improved. I managed 5Rounds and 5 Sit Ups.
Wednesday was Hang Clean practice again aiming to hit a 3 rep max. I did a lot of reps before getting up to 3x90KG but I have a feeling 100KG is do able if I hadn't have done as many reps before hand. The Workout was probably my 2 most hated movement 5 Rounds for time of 5 100KG Deadlifts and 50 Double Unders (Skip with double rotation on one skip) Past readers of my blog will know I don't have the best relationship with double unders but with a lot of practice I am beginning to get there and Managed the workout in 7mins 40. It was about 3mins behind the fastest time but the fact I even finished it was a quite remarkable improvement from a fortnight ago.
Friday is my day off from work and I now try and squeeze in a double session, this week it was more like a triple session. In the morning I did about 10x60m Sprints out of blocks with some of the sprinters from Leeds Met University that my track coach works with. We then went in the gym and did a huge range of lifts including 3x80KG thrusters (Front Squat to Overhead Press) Which I was particularly pleased with until I got down to Crossfit Leeds and saw the workout “Jackie” which is a benchmark workout this involves 1000m Row, 50x20KG Thrusters then 30 Pull Ups. 7.47mins for me. 3.30 1K for any interested rowers out there, have to keep it steady so legs can manage 50 thrusters.
The following Monday was the 1st WOD in the new box and what a great workout to christen the new place. “The Chief” is another well used benchmark WOD around the World 5x 3min AMRAP of 3x60KG Power Clean, 6 Press Ups and 9 Body Weight Squats. Wherever you finish on the previous 3min round you continue on the next. I did 25Rounds and 5 Press Ups which I pleased with. My WOD total was 78 Cleans, 155 Press Ups and 225 Squats! Tuesday was a very sore day at work!! I will also add when doing 1 rep power cleans I easily lifted 105KG but ran out of time to light to go any heavier.
Wednesday was partner WOD day we started the class with Turkish Get Ups...I can begin to explain in words quite what it is but it involves going from lying on the ground with a kettlebell up right and finishing with the kettlebell still upright but with you stood up. The WOD was alternating rounds with your partner 20min AMRAP 5 Burpees 10x32KG KB Swings and 15x24” Box Jumps. My Partner and I did 17 Rounds, sorry for killing you off Andy in your 1st Crossfit Class!
I didn't train the rest of the week as it was The TRAIN Manchester War of the Roses on Saturday. The competition involved 8 WODs from 9.30-4 all teambased which put emphasis on the teamwork aspect.
The Workouts were as follows …
750 10KG Wall Balls in Teams of 5. Yorkshire Win
8x200m Sprint. Lancashire Win
1 Rep Max Snatch. Yorkshire Win
In Pairs 100, 80, 60, 40, 20 Double Unders and Situps. - Everyone involved does the WOD and time is accumulated. Lancashire Win.
Team “Jackie” in Teams of 3. 3000m Row 150x20 Thruster 90 Pull Ups. Lancashire Win
Team “Fight Gone Bad” In teams of 24 every person 1min of each of the following 30KG Push Press, 90KG Deadlift, 24” Box Jumps, 24KG KB Swings, Burpees. Total Number of Reps across all exercises. Yorkshire Win
In Teams of 4 50 Rope Climbs and move 8000KG on Squat Cleans. Lancashire Win.
24KG Kettlebell Firemans Carry Relay. Yorkshire Win
Tiebreaker1 vs 1 in 1 min as many 48KG KB Swings as possible Lancashire Win and Take 1st War of The Roses Title.
Great day out and enjoyed my taste of a real Crossfit Competition and was part of every Workout except for the Rope Climbs, given me an idea of where I really am in fitness, strength etc and what I'm still lacking. I plan to drop more of my specific track training to make more time for skill practice as well as trying to squeeze in a swim once a week.
I'm writing this blog entry on the Sunday following this and I can tell you I am feeling yesterday in my legs...bring on Monday!