A slick new CrossFit NorthEastEngland website has been under construction for a little while.  Pretty soon you will find it at the same address but for now, you can keep up to date at:

http://crossfitnee.typepad.com/crossfit_northeastengland/

Feel free to leave a comment letting us know what you think.

A few toasty individuals after Tuesday so we loaded the guys up for some deadlifting.  After getting form squared away we did 5 5 rep work sets.

Paul 225lb, 245lb, 245lb, 245lb, 245lb
Dave 225lb, 245lb, 265lb, 315lb, 335lb

Simon got 5x225lb during the session and finished off with

7 rounds for time of
5 deadlift, 245lb
100 single unders

in 16:23

Garreth in his first session did

12 min AMRAP
3 press-ups
6 sit-ups
9 squats

and managed 10 rounds.  Nice work mate.  We also covered some introductory deadlift work.

To give our guys a real taste of the rings, they did a modded version of "Cindy"

AMRAP 20 mins

3 pull-ups
10 press-ups
15 squats

Everyone managed at least a few rounds of full pull-ups before resorting to jumpers.

Lee 12 rounds (5 full pull-ups per round)
Michael 19 rounds
James 17 rounds (all full pull-ups)
Jack 16 rounds
Keni 16 rounds
Dave 14 rounds
Bill 15 rounds (all full pull-ups)

Simon managed 11 1/2 rounds all by himself in the 7pm session

Jack finished off with the following little beast

21-15-9
Back squat, 135lb
Box-jump/ step-up, 20"

4:29

Chelsea is a vintage Crossfit girl

For 30 minutes, every minute on the minute do a round of:
 
5 pull-ups
10 press-ups
15 squats

Well, we didn't have anywhere to do pull-ups then so instead did the following

For 30 minutes, every minute on the minute do a round of:

5 goblet squats, 16kg
5/5 push-press, 16kg
15 head high swings, 16kg

If you fall off the minute, keep going for the 30 minutes and record the number of minutes you stayed on and the total number of rounds completed.

Dave and Paul hit this up at 6 o'clock.

Dave got all 30 rounds.
Paul got 16 on the minute + 11 more for a total of 27 rounds

Simon, once again on his own hit this up for 15 minutes.  Stayed on the minute for 8 minutes and got 14 total.  Strong work fella!!



BTW I said that we didn't have anywhere to do pull-ups this session.  That was true but thanks to James and his drill we are now set up to hang 4 sets of rings or trapeze bars.  James celebrated by getting his first muscle-up!  Nice one mate

50-40-30-20-10
overhead swing, 16kg
box-jump, 20"

Jack 15:21, 20kg
James 13:37
Michael 13:37
Dave 12:22
Bill 16:10
Keni 12:22, 11kg
Ben 10:55, 20kg
Simon 14:03, russian swings

Ben warm-up CFNEE welcome mod
7:15, 32k

Simon,Paul and Ben came along for Thursday's session, although the group was small in numbers their crossfit meal was large in portion!

1 min each station - max reps, three rounds

135lb deadlift
2x20kg push-press
2x16kg step-up
16kg get-up sit-up
burpees
60s rest

Ben 80/81/ 81
Paul 65/55/52

Simon 21-15-9

95lb deadlift
45lb bar push-press
step-up
sit-up
burpee

time:13:18

A right cracker pinched from Coach Rut http://coachrut.blogspot.com/


6 rounds for time of:

20 press-ups
25 kb swings
30 squats

Michael 12:07 16kg
Bill 17:51  16kg
Jack 12:38 24kg
James 15:15 16kg
Keni 13:10 8kg
Dave 16:56 20kg
Ben 10:33 20kg
 
then 1500 single unders for time.
 
Ben 12:46
keni 13:46
Bill 13:47
jack 16:39
michael 18:22
Dave 10 mins jump rope practice 
James 10 mins practice
 
Simon
 
6 rounds for time of
 
10 press-ups
15 20kg DL
20 squats
 
10:23
 
then on to KB swing work for the remainder of the session. 100% effort.
 

100 overhead swings
100 SDHP-thruster combos
100 overhead swings

Some volume after a light session on Tuesday.

Jonny 18:17/ 16kg/ head high swings
James 16:25/ 16kg
Jack 16:53/ 20kg
Ben 17:44/ 20kg

Then a Tabata press-up finisher.  Strict form and no gaming

James 22/10/8/5/6/6/4/5 = 66
Jack 21/11/7/6/6/6/6/6 = 69
Jonny 22/20/9/8/6/6/6/5 = 82
Ben 26/20/14/12/10/10/10/15 = 117

AMRAP 20 min of

15 overhead squats, PVC
3/3 get-up sit-ups
10/10 one handed swings

James 16kg/ 12 rounds + 16 swings
Bill, 16kg/ 9 rounds + 1 squat
Michael 16kg/ 12 rounds + 13 swings
Phil 11kg/ 7 rounds + 12 squats
Ivan 16kg/ 9 rounds + 5 swings
Keni 8kg/ 13 rounds + 4 swings

This stuff must be starting to work, cos after that beatdown the gang bounced back quickly.  Was ok though, because Leon had texted me the following which was perfect as a finisher

100 single-unders
5 burpees
75 single-unders
10 burpees
50 single-unders
15 burpees
25 single-unders
20 burpees

James 7:28
Bill 7:58
Michael 6:56
Phil 8:45
Ivan 5:14 (remember the press-up in the burpee next time mate!)
Keni 5:56

Then had Simon come along for his first session.  He ended up all on his own in team 7.  After squaring away form, Simon did the following

AMRAP 10 minutes

6 press-ups
9 sit-ups
12 squats

8 rounds and 2 sit-ups

Sweet form and great effort all the way through.  Congratulations fella!

Set out to hit the gang with something a little heavier.  Thought it might slow them down a bit but didn't quite work that way ...

7 rounds for time of:

10 SDHP
10 weighted or incline press-ups

James - 20kg kb/ incline press-ups/ 4:19
Ivan - 16kg kb/ incline press-ups/ 5:20
Paul - 20kg kb/ incline press-ups/ 5:32
Caroline - 8kg kb/ press-ups/ 5:20
John - 20kg kb/ incline press-ups/ 9:33

Jack - 32kg/ 20kg weighted press-ups/ 6:23
Ben - 32kg/ 20kg weighted press-ups/ 6:19

The boys then continued to 15 min and got 14 rounds + press-ups.  However, after the rxed 7 rounds Ben's press-ups were inclined rather than weighted.  Jack ended up on his knees but pushed the conditioning aspect.

While the extended remix went on we worked through one armed swings and snatch progressions.  Ended up with some sweet looking snatches.

Super quality work from all

The Team 6 gang were back on mass, all rested and ready to rock.  Leon's managed to leave a mark all the way from Jamaica with this gem:

AMRAP 15

5/5 kb thrusters
20 sit-ups
30 single-unders

The Gang belted that out and it was only afterwards that I let them know the sting that Leon had left for them.

100 press-ups for time!!

Keni 10 rounds + 25 single-unders, 11kg - 50 press-ups in 1:38
Kerry 9 rounds + 20 single-unders (20 sec plank sub for sit-ups), 11kg - 50 press-ups in 3:00
Bill 8 rounds + 5 sit-ups, 16kg - 100 press-ups in 3:20
Jack 10 rounds + 20 sit-ups, 25kg - 100 press-ups in 5:05
Michael 11 rounds + 9 thrusters, 16kg - 100 press-ups in 5:26
James 9 rounds + 5 sit-ups, 16kg - 100 press-ups in 6:05
Ivan 10 rounds + 2 thrusters, 16kg - 100 press-ups in 7:55

Nasty way to finish but some excellent efforts!

A relatively quiet session numbers-wise.  Made up for that with loads of intensity and graft.

Spent some time on skills then hit Debs and Jonny with a Fight Gone Bad mod

3 rounds of 1 minute on

box jump, 20"
kb swings
push press, 15kg
SDHP
Rest

Name, kb load, score R1/R2/R3

Debs, 11kg, 90/81/ 85
Johnny, 16kg, 106/108/103

John, Caroline and Ash made up Team 7.  Made the decision that heavy drilling on the drills was going to give more than enough bang for their buck.  By the end of the session we had made some good progress on SDHP and push-press.  Few niggles still to iron out on swings but we'll get there soon.

7 rounds for time of

10L/10R one handed swings
10L/10R one handed thrusters



Jack 10:07, 20kg
Keni Fast, 8kg (We didn't hear Keni when she called time)
Kerry Fast, 8kg (Kerry either ... sorry girls)
Ivan 6 rounds in 15:30, 16kg
Michael 13:04, 16kg
Bill 16:30, 16kg
Phil 5 rounds in 19:11, 5 rounds
Dave 14:25, 20kg

A storming effort by big Jack, pushing his conditioning to the limit.  Great work by the girls too, I do believe you have grown out of the 8kg baby bells.

And last but not least, welcome to Ivan for his first workout with us.

Tonight we hit the gang with a kettlebell workout variation of the overhead progression (press/push press/push jerk). The workout looked like this;

21,15,9 

Press, Push Press, Push Jerk
Press-ups

 (7 press,7 push press, 7 push jerk switch sides,then 5/5/5 and on to 3/3/3)

Debs, Tina and John did a modified versions which went;

7 press, 8 push-press
15 press-ups
6/6
12 press-ups
4/5
9 press-ups

with 15kg bar

John and Tina did

L 7 press/ 8 push-press
R 7 press/ 8 push-press
15 press-ups

etc

John 16kg, Tina 8 kg

Hard and fast was the name of the game on Tuesday night.

AMRAP 20 mins of

10 lunges alternating l/r
20 squats
5/5 kb push-press

Traffic delayed many of the 6 o'clock crew but we got them warmed up and cracking in short order.  Some ripping scores from the gang and some great attention to form.

Michael 17 rounds + 6 lunges, 16kg
Bill 12 rounds, 16kg
Jack 17 rounds + 9 lunges, 25kg
Kerry 15 rounds + 10 lunges, 8kg
Colin 17 rounds + 2 squats, 16kg
Ben 19 rounds + 1 squat, 20kg
Keni 18 rounds + 4 push-press, 8kg
James 11 rounds + 20 squats, 16kg
Phil 8 rounds + 5 lunges, 16kg

The usual 7 o'clock crew couldn't make it so Nick was all by himself.  Tag teamed by Leon and myself, he had no choice but produce perfect reps ... and lots of them.  Boy done good!!

Nick 12 + 10 lunges, 16kg

We'll try and be nice Tuesday ;)

Tuesday was high on intensity but it was over so soon.  Hit the gang with a bit more volume today

100 single-unders for time

20 min AMRAP
25 Sumo Deadlift High Pulls, 16kg
20m bear-crawls

100 single-unders for time

Team 6

Ben 30s/ 15 rounds + 13 SDHP, 20kg/ 37s
Keni 44s/ 13 rounds + 20 SDHP, 11kg/ 45s
Jack 46s/ 13 rounds + 11 SDHP, 20kg/ 47s
James 62s/ 14 rounds + 19 SDHP, 16kg/ 71s
Jonny 45s/ 13 rounds + 25 SDHP, 16kg/ 46s

Team 7

Dave 51s/ 14 + 25 SDHP, 20kg/ 51 s
Nick 43s/ 13 rounds, 16kg/ 40s
Jane 46s/ 12 rounds. 11kg/ 58s
Caroline 40s/ 14 rounds, 8kg/ 39s
Ash 46s/ 8 rounds dl sub, 16kg/ 55s (subbed basic bounce for single unders)

Take home lesson from today's work is to focus down on form as you get tired.  Good form is not only safe but loads more efficient and effective.

Short and sweet only works once or twice.  After that it just gets downright nasty ...

5 mini workouts, starting on 5 minute intervals.  Finish quickly, get more rest.  Finish slowly and it seems like the work never ends.

The night went like this:

30 burpees

21-15-9
press-ups
squats

30 burpees

21-15-9
overhead swings
sit-ups

30 burpees

Times looked like this

Michael 1:20/ 1:43/ 1:27/ 2:19/ 1:48
Shaun 2:19/ 2:41/ 2:09/ 3:23/ 2:40 (squat thrusts sub for burpees)
James 1:44/ 2:28/ 2:01/ 3:23/ 2:15
Chris 1:58/ 2:28/ 2:40/ DNF/ DNS
Jack 1:33/ 1:50/ 1:41/ 2:23/ 2:09
Bill 2:18/ 2:11/ 2:36/ 3:33/ 3:07
Paul 2:06/ 2:00/ 2:38/ 3:22/ 2:43
Kerry 2:07/ 2:05/ 2:14/ 3:07/ 2:31
Ben 1:08/ 1:22/ 1:15/ 2:15/ 1:34

Nick 1:26/ 3:30/ 2:35/ 3:25/ 3:16
Dave 1:46/ 2:34/ 2:36/ 3:12/ 2:50

Team 6 looked like this:




Welcome to Shaun for his first workout.















He and Michael joined a very elite group at CrossFit NorthEastEngland - indeed, they are the founding members of Pukie's Hall of Fame!  Can't fault their graft, for sure.  Also, showing that graft pays, James poses with his gold medal from the first race of the Henley Winter Series.  9km in a dragon-boat - can't wait till we get the whole crew training with us.

Must be breeding lovers, not fighters.  Most of our gang were doing the Valentine's day thing - but for those that came along we hit them with a little something special from RossBoxing.com.

"Magic 50"

5/5 kb swing, 16kg
5/5 kb snatch, 16kg
10 burpees (press-up, flat foot squat, jump and overhead clap)

Paul 9:30
Johnny 10:22
Ben 9:00 (as a warm-up!!)

John 11:47, 11kg
Nick 5:37
Jane 8:04 (sub one handed work for 10 double swings, 2x8kg)

Welcome to Johnny and Nick for their first sessions with us.  See you soon fellas!

Hit the gang with a variation of the Bear Complex

AMRAP 20 min

5 kb deadlift
5 kb SDHP
5 kb goblet squat
5 kb press
5 kb thrusters

James 15 rounds, 20kg
Colin 19 rounds + SDHP, 16kg
Ben 12 rounds + press, 25kg
Keni 20 rounds + thrusters, 11kg
Phil 10 rounds + thrusters, 16kg
Bill 14 rounds + squats, 16kg
Simon 19 rounds, 16kg
Michael 13 rounds, 16kg

Jack did 5 rounds of the complex for time with the 45kg bell.  This thing is a cast iron space-hopper!!  Subbed push-press for press and got it done in 7:41.  Huge effort big man!!

Welcome to Michael who had his first session with us.  Look forward to seeing you again soon mate.

5 rounds of

15 Front Squats, L
15 Front Squats, R
15 Press, L
15 Press, R

Lots of graft and suffering after Tuesday's technique focus.



The boys in Team 6 ended up like this

Jack - 18:00 w/25kg
James - 23:23 w/ 20kg squat and 16kg press
Paul - 21:57 w/ 16kg

Team 7 including Marie for her first session

Dave - 19:02 w/ 25kg
Caroline - 11:05 w/8kg (scaled to 3 rounds of 12 reps)
Ash - 14:15 w/ 11kg (scaled to 3 rounds of 12 reps)
Marie - 13ish w/8kg (scaled to 3 rounds of 12 reps - remember next time to call time ;) )

Both crews finished off with some deadlift skill work getting some practice with this essential movement.

We shifted down a gear and spent some time drilling hang squat cleans on Tuesday.  After form was crisp we ran them through a team workout conga-line style.

30-20-10 reps of hang squat clean with 65lb.  Once the set is commenced the bar must not be set down until completed.  Tough stuff but plenty of time to rest in between.

As a finisher folks did 100 overhead swings for time.  Scores and weights below



Team 6

Jack - 3:41 w/ 20kg
James - 3:58 w/ 16kg
Kerry - 4:15 w/ 8kg
Keni - 3:46 w/ 8kg
Phil - 50 swings w/ 16kg
Bill - 4:20 w/ 16kg

Team 7

Jane - 3:08 w/ 16kg (chest high)
John - 5:03 w/ 16kg
Dave - 3:48 w/ 20kg

Hammered the gang with Tabata intervals of

Press-ups
Sit-ups
Squats
Burpees



Jack 70/ 111/ 121/ 33 = 335
James 63/ 80/ 122/ 32 = 287
Paul 64/ 86/ 104/29 = 283
Ben130/ 124/ 139/ 44 = 437

Then finished off with some hang squat clean technique work.

Debs was all by herself in Team 7 and after getting squared away did

AMRAP 12 min

3 press-ups
6 sit-ups
9 squats

Beautiful form and loads of intensity.  Debs got 13 rounds and 1 pu done.  Finished off with some practice with front squats and tall cleans.

I guess that describes what the gang got up to on Tuesday night.  Totally full house and all the familiar faces did the following workout:

As Many Rounds as Possible (AMRAP) in 20 minutes of

3/3 Turkish get-up/ windmill combos, 16kg
5/5 Overhead lunges, 16kg



Jack 11 rounds + 2 TGU Mills, 20kg
James 7 rounds + 2 TGU Mills
Bill 6 rounds + OH Lunges
Chris 8 rounds + 3 TGU Mills
Willy 3 rounds + TGU Mills
Ben 11 rounds + TGU Mills, 20kg
Tony 6 rounds + TGU Mills
Keni 10 rounds + 2 TGU Mills
Kerry 7 rounds + TGU Mills

Jack still had a little left in the tank so did the following little set to blow it out.

21 back squat, 95lb
42 box-jump, 20"
15 back squat, 95lb
30 box-jump, 20"
9 back squat, 95lb
18 box-jump, 20"

All done in 5:48!

Newcomers Caroline and Ash got some close technique work on Press-ups and squats before getting their own personal workout.

AMRAP 10 minutes

3 press-ups
6 sit-ups
9 squats

Caroline managed 12 rounds and Ash got 9.  Fantastic attention to detail throughout and plenty of effort.  Nice guys!!

Dave was all alone in the 7 o'clock session so he got a dose of same but different.  Solid graft is never a problem for Dave but speed is so we offered him a trade-off - a 12 min workout if he pushed the intensity.  We did so he did - 5 rounds on the button with the 20kg bell.

Dave's personal hell wasn't quite over though.  He was also due a taste of the back squat, box-jump beasty.  8:53 later and he was all done too.  Think he will be dragging some friends along to the 7 o'clock session to share his suffering!

Last night's punters got hit with a double dose.

First up a partner drill

Partner 1 10/10 kb snatches, 16kg
Partner 2 20 sit-ups

Switch, then

Partner 1 9/9 kb snatches
Partner 2 18 sit-ups

Switch and continue all the way to

Partner 1 1/1 kb snatches
Partner 2 2 sit-ups

Switch and done!

Ben and Chris 8:46
Jack and Tony 9:04
James and Leon 9:13 (Leon 20kg, James 16kg one arm swings)
Jane and Kempie 8:24 (Kempie 20kg, Jane 8kg one arm swings)
Paul and Dave 12:24 (Dave 20kg)



Then we finished with a Deadlift team workout.  After getting form squared away with PVC, 95lb and 135lb we split the gang into 2 teams and had everyone run through 5 sets of 10 with 135lb.  Only perfect reps counted.

Ben, James, Kempie 5:32
Jack, Chris, Tony 5:38

In Team 7 Jane worked up to a PB deadlift 135 for 5 reps and then completed 5 sets of 10 with Paul using 115lb.  Dave worked set for set with Leon using 135lb exploring different grip widths and set-ups.

Solid session getting form right for some heavy stuff soon.

Last night's challenge was 50/ 40/ 30/ 20/ 10 rep rounds of

Single Unders
Burpees



For Team 6 it came out this way

James 18:01
Keni 21:17
Jack 21:50
Chris 23:20
Will finished the 20 rep round in 29:12
Kerry joined us for her first session and completed 30/20/10 in 9:05

Team 7 was a more intimate affair

Dave 19:05
Steven, another new athlete did the following modified workout 30/20/10 of Single unders, box-jumps and press-ups in 11:02

Another storming effort by all the gang, new faces and old sweats alike.

After Tuesday's gruelling session some light skill work was indeed a breath of fresh air for the gang. 

We worked on the 1 arm swing, snatch and one arm swing and barbell deadlift. 

21, 15, 9

Snatch, 1 arm swing and OHS.

Although this workout was for quality everybody worked up a sweat and got a feel for KB conditioning.

(nobody finished in under 9:30 and nobody over 15 mins) Another great day guys.

Dave, Ben, Jack, James, Tony, Andy, Chris and Teresa made the class tonight. If you haven't already guys let you friends know that we'd love to meet them and welcome them with a workout at CFNEE. We're getting closer to being moved into the new facility so stay tuned.

5 rounds for time (40 Minute cut-off)

20 20kg SDHP into Thruster

30 sit-ups

40 jumping squats

50 Russian swings

Jack (31:12 - rxd), Dave (32:43 - rxd), Keni (31:19 - 8kg ) Teresa (33:30 11kg 4 rounds 8kg 1.), Colin (33:07 - 16kg),James (39:57 - 16kg) Keith ( 4 rounds +Swings), Omar ( 4 rounds + SDHP), Bill (4 Rounds + SDHP)

Andy and Tony (friends of Dave) came along for their first taste of crossfit. Seeing as it was their first session, after warming up I decided to teach the lads how to swing a kettlebell. Football is their chosen sport and it showed as they brought both competition and teamwork to the table.

Amrap 20

5 16kg kb swings

10 Burpees (brand x)

15 rounds each.

Excellent work guys!

21 20KG KB Push Press L & R

42 Press-ups

10 Walking lunges

15 Push Press

30 Press-ups

20 Walking lunges

9 Push Press

30 Walking lunges

Thomas, James and Chris used the 16kg. Ben finished in 7:36.

Both Ben and Jack were hungry for more and went head to head in a back to back tabata of swings, squats and 20in box jumps. Scoring low totals of each exercise Ben's 13 5stone chassis scored a 48 and Jack scored 28 at 18 stone.

Another great day.

20lb Medball Cleans

20" Box Jumps

45lb Push Press

2 x 20kb kb Suitcase DL

24kg Sumo Deadlift High-Pull

1 minute at each station, 1 minute rest x 3

Score total reps;

Ben - 444, Jack - 350 ,Keni - 361 ( 8kg sdhp, 14lb med, 15kg bar 2 x 16kg DL) ,Dave - 344 ,James - 315,Colin - 305, Thomas - 303 ,Keith - 251 ,Tony - 240 ,Paul - 191

Thanks to all for your support in these early stages, especially Dave who has made every 6pm session. The consistency is paying off already.

Clockwise; Dave, Bill, Colin and Tony - Post WOD

We're expected to be in the new facility within the next two weeks, this is fantastic news as it means there's so much more fun to be had with the programming. 

You will have many more tools as part of your arsenal and believe me you'll love it! We have brand new olympic weightlifting bars on route from the US, squat racks, dumbells, plyo boxes, skipping ropes, kettlebells, bumper plates, olympic rings and soon we'll have a pull-up bar to accomodate you all!

See you Thursday 6pm or 7

Happy New Year and all the best for 2008!

For time

16kg kb

100 swings

50 press-ups

100 sit-ups

150 squats

100 swings

(Both sets of swings are completed in order i.e. the beginning and end of the workout. Comlete the bodyweight exercises in any order)

CUT OFF TIME 30 MINS.

Ben - 15:14 with 20lb vest

Jack - 18:24

Bill - 19:42 - Russian swings

Dave - 22:40

John - 23:00 - Russian Swings

Paul - 27:15

Everybody took it to the limit tonight. Ben was consistent as ever, Jack proved that even at 18 stone you can move like a lightweight (watch out for this guy!!), Bill had his first CF session and took it all in his stride, well done guys!

Todays mission was :

As many rounds as possible in 20 minutes of:

5/5 Suitcase Deadlift, 16kg
6 Turkish get-ups (alternating L/R)



The gang got in some solid pre-Christmas work

Dave 13 rounds + deadlifts
Jack 9 rounds + deadlifts (used 20kg after 2 rounds)
Thomas 12 rounds + deadlifts
James 10 rounds
Ross 10 rounds + deadlifts + 4 TGU's
Chris 10 rounds + deadlifts
John 8 rounds (used 11kg for TGU's)

To avoid clashing with the season's festivities we will only be running a 6pm session on Thursday 20 December.   No  7 pm session will be running.

No wiggling your bum while  taking inch high steps - we used the real thing mixed with some basic drills.

21-15-9 rep rounds of:

Kettlebell swings, 16kg
Gold standard  burpees (chest to deck press-up, jump to flat feet then jump with overhead clap)
Heavy bag bunny hops

with 2 flights of stairs after every exercise

Scaled version

15-12-9

Kettlebell swings
Full  burpees (press-up and clap)
Heavy bag bunny hops

Full Monty

Ben  10:54 with 20lb vest
Simon 12:45 doing 3 flight runs
Thomas 13:05 doing 3 flight runs
Dave 15:53

Scaled version
Teresa 10:26 with 11kg
Paul 13:35 with 16kg/ Gold standard burpees
Debs 8:43 with 8kg
Jane 8:41 with 16kg



Team 6 after it was all done



Team 7 in action

Ben also had an un-weighted rematch in the 7o'clock session with 3 sets of stairs per set.  No surprise that a fireman would be good at climbing stairs but this boy is an animal!!

Obviously folks needed to make a choice.  Maybe beer would have been a better selling point than an all you can eat buffet ofSumo Deadlift High Pulls (SDHP's) and push-presses ... Oh well, live and learn!

Paul, Dave and Ben gorged themselves on the day's menu which looked like this:

As many rounds as possible (AMRAP) in 20 minutes of:

10 SDHP's,16kg
5/5 push-press, 16kg
10 sit-ups



The scores were:

Ben: 23 rounds + SDHP + PP
Dave: 20 rounds + SDHP + 4PP
Paul: 15 rounds + 6SDHP

Strong work fellas!  Tell your friends and hopefully we will have a full house next time.

 

Last night marked a big step forward for CrossFitNorthEastEngland.  We've found a home in Newcastle city centre to run classes.  We kicked it off  running two groups through  "Jonesworthy - at a push"

Squats     80 - 64 - 48 - 32 - 24 - 12
Swings     40 - 32 - 24 - 16 - 12 - 6
Push-ups  20 - 16 - 12 - 8 - 6 - 3

So first round looks like 80 squats, 40 swings and 20 push-ups ...

Basic bodyweight movements and a foundational kettlebell movement - simple, right?!  Maybe ... but certainly not easy.  Don't think any of the gang were worried about what we do for cardio.



Times for the gang are below along with any modifications

Team 6
Ben 11:19 as Rxed, 16kg
Teresa15:54 as scaled, 11kg/ press-ups to 2 pads
Dave 18:15 as Rxed, 16kg
Thomas 18:48 as Rxed, 16kg
Paul completed round 4 at 20 min cut-off, 16kg
Paul A completed round 3 at 20 min cut-off, 16kg
Thomas completed round 4 at 20 min cut-off, 16kg

Team 7
Jack 19:05 as Rxed, 16kg
James, completed round 4 at 20 min cut-off, 16kg
Adrian completed round4 at 20 min cut-off, 11kg/ 1 pad
Paul completed round 3 + squats and swings at 20 min cut-off, 16kg

Some of the movement is definitely a work in progress but effort was first rate.  Looking forward to seeing everyone back soon.

Click on Classes for info on class times, location and other details.

Due to a round of injuries and schedule clashes, we will NOT be doing our scheduled workout at Biddick on Saturday 10 November.  If you see this and were still intending on coming along, give me a bell on 07786 917 285.  We will be getting together at an alternate venue so ring for details.

Cheers, kempie.

As mentioned earlier we will be doing CrossFit's "Fight Gone Bad" work-out on Saturday 10 November.  We have covered 4 of the 5 drills over the last two sessions.  Next we will be putting them all together.  In support of this I have started compiling a "How To" guide which will be a central resource for exercise execution and standards.

Pictures will be added early next week.  In the meantime, there are links to relevant videos and the standards we will be aplying to Saturday's scoring.

Check it out, watch the vids and stand by as this develops in the next few days.  Also, feel free to post any questions you have so I can make sure I answer them for you.

Cheers, kempie 

A cracking session at the new venue.  Management made the decision that we will be tackling Fight Gone Bad on  November 10.  So in the two sessions at the school before that we will have covered all the necessary drills.  This week the gang got acquainted with sumo deadlift high pulls (SDHP's) and wall-ball.  We will have time to practice these again next time but will also come to terms with box-jumps, push-press and rowing.

Following the technical warm-up, Leon helped us come to grips with kettlebell snatches before launching into the workout of the day.

AMRAP 15 minutes

5/5 one-arm swings

5 two arm swings

5 SDHP

5/5 kb snatches

Everyone got 8 or more rounds with 4 folks getting more than 14 rounds.  Was fantastic to see so much sweat on the dance floor.  Not so fantastic to see the sweat/ chalk glue splashed about the place.  Chalk is like Crossfit, a little goes a long way.  But Jon Gilson at AgainFaster is much more eloquent. 

http://againfaster.squarespace.com/display/ShowJournal?moduleId=1443596&currentPage=3

Next session is locked on for October 27 at Biddick High School.  Details on the post below.  We are working towards Fight Gone Bad but if you missed last week, come along and we will get you caught up.

Look forward to seeing you soon

Cheers, kempie

Hey folks, sorry for the delay but I have finally locked up a venue for our session this Saturday.  We have a room at Biddick School Sports College from 10am through to 11:30.  For the moment, we will be leaving the tyres and kegs at the beach.  In their place we are going to be covering some of the more common functional movements used in Crossfit workouts.  More variety for our hard, fast and nasty workouts!!

The school's address is:

To cover the cost of the room there will be a small charge of £3.  Look forward to seeing new and old faces on Saturday morning.

Cheers, kempie

Well, last Saturday we decided to push our luck for another beach workout - and we got lucky ... just!  As you can see from the pix it was a little bleak but we warmed things up a little with our favourite toys.  Kettlebells, sledges and tyres for everyone.  For the last couple months, our staple little blast with sledge, sprint and swings has been serving as a great sprint.  But I'd been thinking, how would it feel if we did it AMRAP style for 15 minutes?

Think the pix tell the story:

Ben resting while his partner Chris gets on with the job and Jane swings high

Jane's team-mate Paul showing the strain

Ben, Paul and Will give our tyres the good news

Tyre flip relays completed the meat of the session.  Kept things warm putting the toys away then loaded it all into Ben's truck at the bottom of the ramp.  We then cracked on with the 'surprise' finisher and told the gang that we needed to push it back up to it's parking space.  60 or 70 yards up a 8 - 10 percent incline seemed like a fair challenge.  However, passers by obviously thought we needed help and joined the scrum until Jane told them there was nothing wrong with the truck ;)

Leon, Paul, Chris, Will, Jane, kempie and Ben

Once again, lots of fun with good folks.  Stay posted for details of our next session.  With any luck we will be somewhere warmer by then.

Cheers, kempie

We are looking to get a group of people together for a BAWLA weightlifting certification in the North East in the next month or so.  In order to confirm the course we need 6 people who can commit to 2 two day training blocks which will be finalised once everyone is on-board.    At present, we have three definites so are looking for three more.  If you are interested in improving your own olympic weightlifting technique, and learning how to coach others please get in touch for more information.

Cheers, kempie

kempie@crossfitnortheastengland.com

From thrusters to swings to keg clean and presses the gang today learned that functional efficient movement relies on a potent hip pop.  Stacey, new to the group this week learned this early when she got to grips with the 65lb thrusters the boys were using.  Unable to rely on brute strength and ignorance, Stacey got the pop harnessed quickly and used it strongly to her advantage.

Everyone learnt about core strength as they carried the bar overhead for 40m after completing their final thruster.  Locking elbows out and shrugging your shoulders into your ears makes this much more manageable.

Back to hip pop for burpee keg clean and press relays.  Form improved dramatically after a couple sets of 10 for everyone.  At least we all knew where overhead was after the first drill.

Continuing on from last time, Leon helped us with our swing form.  Pure undiluted hip pop.  Then some sledge work - worked some progressions and got everyone using the mid-section to move the hammer.  Mix the two together  with a sprint and a carry for a CFNorthEastEngland favourite.  15/15 sledge strikes or swings, short sprint, 15 swings and carry the bell back.  Short sharp metabolic kick - niiice!

Stacey and Nathan lift the hammer high.  This is how to set up a strong strike.

Load the hips, all set to pop ...

Like this.  Nice job Paul!!

That was all today and we squeaked in before the rain came down.  Great to have Stacey  and Paul join old sweats Leon, Kev and Nathan for their first session.  Hope we see you back at the next session.

Cheers, kempie

And we're back!!

The lack of action on this blog is due only to IT related issues.  CF NorthEastEngland is moving full steam ahead and there are some exciting developements in the pipeline.

The last beach workout advertised did go ahead as planned and 6 lucky souls enjoyed one of the best days of the summer.  Pictures will follow soon,  once I have my computer all the way back.

In the meantime, we are ready to go again this Saturday so if you want to see what all the fuss is about, meet us outside the cafe on Tynemouth beach at 9:50 for a 10 am start.

Look forward to seeing you there.

Cheers, kempie

Got together with a mate of mine Ben for a little "step" workout.  Before you think I've lost my marbles and gone all Lycra on you, check out the session report Ben has sent me.  One reason for posting this is to provide an example of the types of workout you can devise with very limited equipment. 

"Location: Newcastle Upon Tyne, Quayside Area.
Venue: One nasty set of stairs 7.5 flights x 12 steps each.
Sufferers: Myself and Kempie (CFnortheastengland)

New friends Colm and Shane from CrossFit Ireland , joined Kev, Ben, Leon and I for some seaside fun.  Of course, there were no knotted handkerchiefs or sun loungers needed here.  Instead, we loaded up a couple of bars and got everyone sorted with hang squat cleans.  Once the form was sparkling, they were ready for a nice little couplet of cleans and thrusters.  Don't think anyone missed out on cardio!!

Team relays of 10 spartans (tyre flip with a jump in and out of the centre) kept folks warm for the work to come.  Ben showed Energizer bunny skills jumping before the tyre hit the ground and rebounding with sweet co-ordination and accuracy.

Next up Leon got us swinging , drilling home that it's all in the hips.  This set us up for a beach staple.  15 sledge strikes, left and right before a short sharp sprint to a waiting kettlebell for 15 swings.  All you have to remember is to keep hold of the bell as you run to the finish.  Ben forgot so it was drilled home with an extra two rounds.  This drill would be really special if done for max rounds in 12 minutes.  Make sure you write your name on your lungs as you just might mislay them!

A fun lightweight hit came from burpee keg clean and presses.  A little control helps when setting the keg down.  It works best when it is not in the place you put your head for the burpee.

The final round paired kettlebell swings with truck tyre drags.  One tyre dragged a little more than the other and Colm thought that some "silly sprints" would get it going.  As a good mate does, Shane caught this on film for the enjoyment of generations to come.

Leon and Colm swinging strongly

Colm silly sprinting strongly

Ummm - maybe trying to get some more sun on his shoulders? ...

Thanks to all that joined us and worked in the unseasonal summer sunshine.

Cheers, kempie

Or three.  As well as four big ass tyres, some kettlebells, a couple of sledges, two kegs and other assorted odds and ends.  Most importantly however, we had 5 hardy souls that joined me on Tynemouth beach for an introduction to Crossfit.  Ben, Sunil, Nathan, Hannah and Kev gave up a morning in bed with a hangover for some friendly competition and shared suffering.

After warming up with some basic cals the gang were introduced to the push-press and tyre flips.  We ran through them Conga-line style until everyone had it then got stuck in with a  team relay workout.  Teams of three ran through 10 tyre flips and 10 push-press with 30kg.  Once wasn't enough - we swapped tyres and went at it again so everyone got a taste of the big 'un.

Ben and Sunil Flipping while Kev and Hanna Push-Press

Roles Reversed - Kev and Hanna Flip while Ben and Sunil Drive it Overhead

The gang stayed warm with a couple of lengths playing throw and chase with 12 and 20lb medicine balls before getting to grips with sledgehammer slams.  We practiced med-ball slams for anyone not comfortable with the hammer before getting some races underway.

Much more fun than beach balls really!

30 sledge strikes or 30 ball slams, sprint 50m then carry your 16kg kettlebell home.  Easy!!

Ben and Kev thrash it out

Got everyone comfy with kettlebell swings then finished the session with a couple of rounds of 20 swings and 50m tyre drags. 

Sunil and Kev swing it out - but can you see Nathan getting to know Crossfit's favourite clown??

Didn't stop him though - Good man!!

Next session is posted for Sat 1 September.  Folks are planning to bring friends so please let me know if you are coming so I can bring enough toys.

Cheers, kempie

Hi all, CrossFit NorthEastEngland will be hosting a free workout on Long Sands, Tynemouth. Meet outside the Beach Cafe at 0950 for 1000hrs start.   All are welcome.

The session will be a mix of classic CrossFit and some old school tyre flipping, hammer, keg, ball style fun and games.  To help me judge the amount of gear I need to bring, could you please drop me an email if you intend on coming along. 

kempie@crossfitnortheastengland.com

Cheers, kempie

I can't fit everyone in my little gym ... But, for anyone interested you can get a heaping helping of CrossFit training NorthEast style here every week.  For the most part these workouts will not require any toys you won't find in a normal big box gym.  Some will need no equipment at all!

10 rounds for time of:

• Row 250m;
• 15 press-ups

If you are new to CF or starting back after a lay-off scale this back to 7 or even 5 rounds.  The rows should be hard and fast and the whole thing should be done and dusted in around 15 minutes. 

Keep the body straight and strong doing your press-ups and lower your chest towards the ground - NOT your head or hips!!  If press-ups are too hard on the floor, do them with your hands on a bench or box.  Even a wall if you need to. 

If you don't have access to a rower or want to get some fresh air, sub a 200m sprint for each row