Crossfit NorthEastEngland

Sale on weightlifting shoes (You will not find 'em cheaper than this) Please buy!

http://www.pendlaybarbell.com/shoes.html

On the fly

Run 5 200m sprints - 90 secs between efforts

AMRAP 12 minutes

Run 200m

15 ball slams

10 press ups

or/

Press 5 x 5

"Annie"

50-40-30-20-10

Double unders

Abmat sit ups

Double or nothing ...

Overhead Squat - 5-5-5-5-5 (PVC or 100kg - everyone does them!)

3 rounds for time of:

50 double unders/ 100 single unders

10 hang power cleans, 50kg

10 burpees

Quyen - up to 4x60kg (PB) - 5:16 (singles, 40kg)

Liam - up to 5x25kg (huge improvement) - 6:31 (40kg)

Hong - Front squat up to 5x82.5kg - 5:25 (singles, 40kg)

Dean - up to 3x25kg - 5:45 (singles but rolling with the big boys weight, 40kg)

Juan - OHS therapy - 5:40 (singles, 40kg)

Dave S - 5x50kg, 2x55kg - Power clean@ 55kg - 7:49 (singles, 40kg)

Rob - 5x60kg, 2x70kg - Power clean@ 70kg - 7:48 (40kg)

Josie - 5x5x32kg Deadlift - 5:55 (3rft 10 deadlift@24kg, 10 sprawl to stand)

"Jackie" runs on and on

Run 1000m

50 thrusters, 20kg

30 pull ups

Run 600m

30 thrusters, 20kg

20 pull ups

Run 200m

10 thrusters

10 pull ups

Martin O - 18:48

Liam - 17:00

Kirk - 16:50

Tom P - 17:40 (Row 1000m/ 75 box jump@20" - 750m/ 50 - 500m/ 25)

Sue - 17:36

Linda - 19:16 (12kg)

Joe - 18:50

Simon - 19:30

Mackie - 21:30

Andy - up to 30 thrusters @ 21 mins

Dave S - 21:00

Nathan - 17:21 (ring rows)

New Toys ...

Deadlift - 1 RM

For time

10-8-6-4-2 Squat Cleans, 50kg

50-40-30-20-10 Abmat Sit ups

Laura D - 70kg (PB) - 6:08

David S - 3x85kg - 8:12 (HSC 40kg)

Rob - 130kg - 8:48

Ian T - 155kg - 8:55

Hong - 150kg - 10:48

Dean - 130kg (PB) - 7:07 (30kg)

Linda - 6:15 ("annie" w/ singles)

Liam - 8:03 (40kg)

Jonny - 125kg - 5:56 (40kg)

Martin O - 140kg - 8:48 ("annie" w/ singles)

Juan - 150kg - 6:10 (40kg)

Mark - 215kg - 9:40 (40kg)

Kirk - 8:24 (30-25-20-15-10 swings/ sit ups)

Joes S - 10:06 (BJ "annie")

Bud - 145kg - 11:01 (40kg)

Quyen - 130kg - 8:25 (40kg)

5 times the F.U.n

Box jump - max height

5 x 5 minute WOD's - rest is remainder of 5 minute interval after completion of the workout

1.    30 burpees

2.    21-15-9 Press ups/ squats

3.    30 burpees

4.     21-15-9 Swings/ sit ups

5.     30 burpees

Hong - 38" - 1:30/ 1:41/ 1:22/ 2:57/ 1:16

Dave V - 41" - 1:36/ 1:57/ 1:40/ 2:30/ 1:35

Mike P - 41" - 1:45/ 3:15/ 2:03/ 3:28/ 1:47

Laura C - 34" - 1:45/ 2:01/ 1:28/ 2:37/ 1:30

Quyen - 50kg - 1:26/ 2:13/ 1:00/ 2:53/ 1:04

Mark - 41" - 1:51/ 2:10/ 2:26/ 3:22/ 2:09

Dave S - 42" - 1:44/ 2:42/ 1:58/ 3:19/ 2:24

Weightlifting shoes 101 by Lon Kilgore and Mark Rippetoe

Ever thought about the shoes that you wear to the gym? Of course you have. You've actually spent some time thinking about which shoes to wear, and you probably have a pair designated as your 'gym shoes'. How did those shoes earn that illustrious title and serve such a noble purpose? Suitability for the task? Performance enhancement? Safety? Not usually. Comfort and looks seem to be the main criteria associated with gym shoe choice. This is a problem if your training includes any free weights at all. Most of us would never consider wearing a pair of Bruno Magli's to play racquetball. They are built to look good, not to perform well on the court. While this may be obvious to some, many of us will make an equally poor footwear decision and wear running shoes to the gym to lift weights.

Ouch!

Run 800m

21-15-9

Deadlift, 70kg

Elevated Press ups

Kirk - 9:26 (45kg, incline pu)

Teresa - 11:19 (40kg, incline PU)

Daryl - 8:37

Mike P - 11:00

Bud - 9:52

Jimmy - 7:15

Geordie - 7:31

Joe - 7:11

Mackie - 13:55

Steely - 12:51

Simon - 9:16

Tom P - 23:16 (CF.com Run 8x400m with 90secs rest between efforts)

Happy birthday to The Faktory

1 year in business at The Faktory, our wildest dreams are coming true and you guys are a huge part of it. Thank you for your continued support and for adding character to The Faktory, we cannot do this without you!

Another year ahead and time to set and break PRs, build relationships, welcome new members and do everything we need to in order for us to thrive as a community.  

Lets get to training :)

 
Find 1rm Front squat

50kg Power Clean for max reps

AMRAP 12

5 Thruster, 30
10 Box jump
15 Swing, 16

Chinese whispers

Front Squat - 1 RM

Power Clean - Max reps @ 50kg

AMRAP 12 minutes

7 thruster, 30kg

7 box jump

7 swing, 16kg

Quyen - 15 reps@5okg - 9 rounds (AMRAP 12 min 5 pull up, 10 press up, 15 swings@16kg)

Hong - 90kg - 18 reps - 8 rounds

Kirk - 38kg - 35 reps at 25kg - 7 rounds + 4 swings

Daryl - 100kg - 21 reps - 9 rounds + thrusters

Liam - 90kg - 30 reps - 8 rounds

Juan - 75kg - 27 reps - 9 rounds

Tom P - 9 1/2 rounds (AMRAP 12 100' walking lunge, 10 box jumps@24")

Laura D - 40 reps @ 25kg - 9 rounds

Josie - DL 5x5x45kg - 5 rounds in 7 minutes

Rob - 100kg - 21 reps - 8 rounds + 6 box jumps

David - 30 reps at 40kg (HPC) - 6 rounds + 5 thrusters