Crossfit NorthEastEngland

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.

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

Smack my legs up!

3 rounds for time of;

100ft Walking lunge
50 Squats
15 burpee

Sue 11.40

Daryl    10.13

Mike P   15.40

Teresa   12.40

Kirk     14.14

Linda    10.28

Tom 10.50

Louise s    12

Mackie   14.38

Andy     15.30

Dave     12

Just a bit of Badger.

Workout inspired by CF.com Hero WoD "Badger"

 

Find 1RM Push Press

For time

Run 800m
30 Squat clean 42.5
30 pull-up

 

 

Hong    80  - 11.05rx'd

Jonny   72.5- 8.10

Laura D 40  - 10.20 27kg

Juan    75  - 8.21 (30k HSC)

Mark S  90  - 10.40

Dave S  60  - 7.12 Box jumps instead of clean, 24in.

Rob 80  - 6.46 Box jumps instead of clean, 24in.

Linda  WoD only as started late, burpees instead of clean. 7.00

An after taste of prowler

5 rounds for time of

7 hang power cleans, 40kg

7 pull ups

7 burpees

Quyen - 5:19

Hong - 4:30 (elevated ring rows)

Mike P - 8:53 (30kg, ring rows)

Jimmy - 4:22

Geordie - 5:49

Laura C - 5:14 (20kg, ring rows)

Lee - 3:31 then mini Cindy 9.5 rounds in 10 min

Laura D - 5:23 (25kg, ring rows)

Callum (age 11) - 13 rounds beginner WOD in 10 min (3 press up/ 6 jumping pull up/ 9 squats)

Is Cindy "Grace"ful?

3 x 3 position squat cleans/ 3 front squats

5 rounds for time of

3 clean and jerk

5 pull ups

10 press ups

15 squats

Hong - 5:31 (50kg, elevated ring rows)

Quyen - 6:17 (50kg)

Kirk - 7:27 (25kg, ring rows, tyre press ups)

Joe S - 6:28 (5 rft 10 deadlift, 32kg/ 15 box jump, 24")

Simon - 5:38 (62.5kg)

Juan - 6:14 (40kg)

Tom M - 6:34 (40kg)

Tom S - 14 rounds beginner WOD (1 pull up per round) - 56 tabata box jump @ 24"

Steve - 14 rounds beginner WOD (1 pull up per round) - 62 tabata box jumps @ 24"

Rob - up to 55kg on complex - 6:09 (50kg, elevated ring rows)

Heavy 'n Hard

Deadlift 1RM attempt

For time

Run 400m once then

3 rounds of

15 swings, 16kg

15 thrusters, 20kg

15 jumping pull ups

Laura D - 70kg - 6:44

Kev - 100kg - 8:07

Daryl - 122.5kg - 5:15

Bud - 149kg - 6:48

Ian T - 151.5kg - 6:00

Sue - 7:00 (Run then 3 rnds 15 dl@24kg, 15 squats, 15 ring rows)

Kirk - 8:26 (Run then 3 rnds 15 dl@24kg, 15 squats, 15 ring rows)

Mike P - 137.5kg - 10:38

Martin - 122.5kg - 8:10

David - 8:27

Deadly at any weight

3 x 3 hang power snatch/ 3 overhead squats

The following is a workout from Crossfit.com.  The Rxed load was 135lb (61.5kg) and as such was hastily christened "135lb of death".  The name is apt but just as true at lighter loads

5 rounds for time of

15 deadlift

12 hang power cleans

9 front squats

6 push jerks

Use the same load throughout entire workout

Liam - 15:12 (42.5kg)

Joe - 12:22 (30kg)

Juan - 10:34 (30kg)

Hong - 13:22 (42.5kg)

Quyen - 14:48 (42.5kg)

Dean - 11:44 (30kg)

Kirk - 5:45 (12 SDHP, 9 goblet squat, 6 overhead@16kg)

Mark - 15:08 (50kg)

David - 4 rounds + 8 Deads in 12 minutes (30kg)

Louise S - 4 rounds + 8 HPC in 12 minutes (15kg)

Rob - 15:20 (45kg)

A nice run ruined

Well - if there was such a thing as a nice run that might be true ...

5 rounds for time of

Run 400m

30 thrusters, 30kg

Linda - 15:15 (air squats)

Sarah - 16:02 (air squats)

Teresa - 4 rounds + 15 thrusters at 25min

Kirk - 20:38

Mike P - 4 rounds + 15 thrusters at cut off

Sue - 15:40 (air squats)

Liam - 24:15

Bud - 23:22 (20kg)

Laura D - 22:53 (17.5kg)

Laura V - 4x50kg power clean - 17:10 (5 rounds 75 DU's, 30 thrusters)

Dave V - 13:00 - 30kg PPx3

Joe - 40kg PPx3

Juan - 40kg - PPx3 10:??