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Saturday 6/24

Thursday, 22 June 2017 10:01

 

 

EWOD/GWOD:

Finish warm-up with

3 Rounds NFT

10-12 Strict Ring Rows

10-12 Weighted Step-ups

1:00 plank

 

For Time:

20-15-10-5

Deadlifts (275/185)

Pistols (per leg, so 20 is 20R 20L)

HSPU

 

10am

With a partner

25 Min AMRAP

50/40 Cal Bike 

100 Bar Facing Burpees 

50 Deadlifts (225/155)

100/80 Cal Row

 

1 partner works the other rests  

 

 

 

Friday 6/23

Thursday, 22 June 2017 07:29

Teach is member of the month for June.  Get to know her a bit more below

 

When did you start doing CrossFit?  

 I started in November of 2015

Favorite WOD? 

I don't have a specific favorite WOD but I really love anything with rowing and wallballs...... basically the two easiest things for tall people.... crossfit does not make it easy on tall people

 Favorite Lift? 

 Definitely the Clean. It's one of those lifts that I was absolutely terrible at when I first started but now I've seen the most improvement. 

Tell us a little bit about yourself (family, job, sports, military, interests, etc.).

 I work down the road at Globus Medical as the Quality Assurance Operations Manager. I live in center city and yes the commute is a nightmare but it's a good time to catch up on podcasts. When I'm not working or at the gym, I spend a lot of my time outdoors camping, hiking, trail running, backpacking, etc... I just booked a backpacking trip to Patagonia and couldn't be more excited!

What were you doing before CrossFit?  

 I was doing a lot of long distance running which came with chronic IT band issues, knee pain, and lost toe nails (too much information??). Since starting CF, my IT band issues are gone, my knees (usually) feel great, and all of my toenails are intact!! 

What were your goals when joining CrossFit?  

My main goal was just to get stronger. When I started, I would watch everyone else in the WODs lifting well over 100 lbs (that was a lot to me at the time), climbing up ropes effortlessly, whipping their toes up to the bar like it was nothing, and think to myself that there's no way I would ever be able to do any of that.

Have you achieved any of those goals?  

I've gotten stronger without a doubt but not just physically. It's crazy what a mental game crossfit is. Once I moved past the idea that I would never be able to climb a rope, or lift 100 lbs, or do even just one TTB, everything changed. I can now do all of those things and every week I'm finding myself being able to do something that I previously thought was impossible. It also helps having such awesome coaches yelling at me to push just a little harder. 

Has CrossFit affected your life outside the Gym? 

Absolutely, especially if I'm doing something I really don't enjoy but have to do it anyway. I will hear Kate yelling in my head "Just keep chippin away!!" and realize that if I just do a little at a time, I will eventually be done. Also, during difficult runs I think back to the worst workout of my life.... 16.5 of the Open.... you know the one with the thrusters and bar facing burpees....... and ask myself if I feel worse than I did during that workout. If the answer is no, then I know I can push harder.

Do you have any other special memories/ achievements during your time here?  

Without a doubt, the first time I climbed that rope. I will never forget Pete yelling up to me saying "Keep going!! Two more pulls!!" The feeling of slapping that ceiling beam is exactly why crossfit is so amazing. 

What advice would you give to a newbie just joining CrossFit Royalty? 

Try not to be intimidated. It's scary walking into the gym the first time. In all honesty, I was expecting a room full of arrogant, grunting, meatheads that would think I had no business being there but in reality it's none of those things.... with the exception of the grunting..... there's a lot of grunting. Everyone there wants to see you do well and wants to help you reach/exceed your goals and no one will ever judge you for modifying a workout or lifting light weight. 

Something you might not know about me is?

I can flip bottles and glasses like they do in the movie Cocktail (if anyone even remembers that movie) and came in 2nd place at a bartending flair competition (yes, there were more than 2 people in the contest..... there were 16)

 

Today: Getting that pull-up volume ready for Murph

15 Min AMRAP

150m Run

20 SOH (135/95)

25 Pull-ups

30 Alt DB Snatch (50/35)

-must complete the run for a rep. 

 

Until 30:00 on the clock cycle through the following

3-5 Reps half kneeling bottoms up kettle bell strict press each side

10-15 reps inverted barbell row, Keep it more of an incline and squeeze at the top

With tubing 20 reps of each (ext/int rotation + side, front, underhand overhead raises)

 

 

 

Bootcamp:

In teams of 2 AMRAP in 26 minutes

60 Dip Buy-in (30/30)

Then Alternate rounds:

3 Burpee Box Jumps

6 DB Snatch

9 Air Squats  

Thursday 6/22

Tuesday, 20 June 2017 10:48

When did you start doing CrossFit?  

 I started in November of 2015

Favorite WOD? 

I don't have a specific favorite WOD but I really love anything with rowing and wallballs...... basically the two easiest things for tall people.... crossfit does not make it easy on tall people

 Favorite Lift? 

 Definitely the Clean. It's one of those lifts that I was absolutely terrible at when I first started but now I've seen the most improvement. 

Tell us a little bit about yourself (family, job, sports, military, interests, etc.).

 I work down the road at Globus Medical as the Quality Assurance Operations Manager. I live in center city and yes the commute is a nightmare but it's a good time to catch up on podcasts. When I'm not working or at the gym, I spend a lot of my time outdoors camping, hiking, trail running, backpacking, etc... I just booked a backpacking trip to Patagonia and couldn't be more excited!

What were you doing before CrossFit?  

 I was doing a lot of long distance running which came with chronic IT band issues, knee pain, and lost toe nails (too much information??). Since starting CF, my IT band issues are gone, my knees (usually) feel great, and all of my toenails are intact!! 

What were your goals when joining CrossFit?  

My main goal was just to get stronger. When I started, I would watch everyone else in the WODs lifting well over 100 lbs (that was a lot to me at the time), climbing up ropes effortlessly, whipping their toes up to the bar like it was nothing, and think to myself that there's no way I would ever be able to do any of that.

Have you achieved any of those goals?  

I've gotten stronger without a doubt but not just physically. It's crazy what a mental game crossfit is. Once I moved past the idea that I would never be able to climb a rope, or lift 100 lbs, or do even just one TTB, everything changed. I can now do all of those things and every week I'm finding myself being able to do something that I previously thought was impossible. It also helps having such awesome coaches yelling at me to push just a little harder. 

Has CrossFit affected your life outside the Gym? 

Absolutely, especially if I'm doing something I really don't enjoy but have to do it anyway. I will hear Kate yelling in my head "Just keep chippin away!!" and realize that if I just do a little at a time, I will eventually be done. Also, during difficult runs I think back to the worst workout of my life.... 16.5 of the Open.... you know the one with the thrusters and bar facing burpees....... and ask myself if I feel worse than I did during that workout. If the answer is no, then I know I can push harder.

Do you have any other special memories/ achievements during your time here?  

Without a doubt, the first time I climbed that rope. I will never forget Pete yelling up to me saying "Keep going!! Two more pulls!!" The feeling of slapping that ceiling beam is exactly why crossfit is so amazing. 

What advice would you give to a newbie just joining CrossFit Royalty? 

Try not to be intimidated. It's scary walking into the gym the first time. In all honesty, I was expecting a room full of arrogant, grunting, meatheads that would think I had no business being there but in reality it's none of those things.... with the exception of the grunting..... there's a lot of grunting. Everyone there wants to see you do well and wants to help you reach/exceed your goals and no one will ever judge you for modifying a workout or lifting light weight. 

Something you might not know about me is?

I can flip bottles and glasses like they do in the movie Cocktail (if anyone even remembers that movie) and came in 2nd place at a bartending flair competition (yes, there were more than 2 people in the contest..... there were 16)

 

Today:

20 Rep Back Squat 

-Take 60% of Monday's 1RM and perform 20 reps, ideally you would move through these quickly to around 12 reps and then take a break at the top of each rep.  Work on weight on the heels, tight shoulder blades and belly, controlled breathing

 

2 Rounds for time:

40 Double Unders

20 KBS (70/44)

40 Double Unders

20 Wallballs (20/14) 

 

Rx+ version is available at the cost of going unbroken. 

breaking on dubs adds 10 reps every time. So you do 23 and trip up, now you have to go to 50 for that set. Trip up again at 33 now that set is up to 60. Get tired at 49 now its up to 70.

Breaking on KBS or Wallballs adds 5 reps on that set 

 

7 min Ab-rap (Double dose this week)

20 Alternating V-ups (R arm to L leg, L arm R leg)

:20 Hollow Hold

20 Single Arm weighted sit-ups (10/10) - hold weight over shoulder

:20 V-sit Hold

20 Supermans

:20 Plank

 

 

Bootcamp:

20 Min AMRAP

75/50 Cal Bike Buy-in

AMRAP remaining time:

200m Row

100ft Bear Crawl

50ft Goblet Lunge

25 KB SDHP

 

 

7 min AB-Rap

20 Alternating V-ups (R arm to L leg, L arm R leg)

:20 Hollow Hold

20 Single Arm weighted sit-ups (10/10) - hold weight over shoulder

:20 V-sit Hold

20 Supermans

:20 Plank

 

 

 

 

 

 

 

 

 

Wednesday 6/21

Tuesday, 20 June 2017 08:35

Teasha is member of the month for June! Get to know her a little better below

 

When did you start doing CrossFit?  

 I started in November of 2015

Favorite WOD? 

I don't have a specific favorite WOD but I really love anything with rowing and wallballs...... basically the two easiest things for tall people.... crossfit does not make it easy on tall people

 Favorite Lift? 

 Definitely the Clean. It's one of those lifts that I was absolutely terrible at when I first started but now I've seen the most improvement. 

Tell us a little bit about yourself (family, job, sports, military, interests, etc.).

 I work down the road at Globus Medical as the Quality Assurance Operations Manager. I live in center city and yes the commute is a nightmare but it's a good time to catch up on podcasts. When I'm not working or at the gym, I spend a lot of my time outdoors camping, hiking, trail running, backpacking, etc... I just booked a backpacking trip to Patagonia and couldn't be more excited!

What were you doing before CrossFit?  

 I was doing a lot of long distance running which came with chronic IT band issues, knee pain, and lost toe nails (too much information??). Since starting CF, my IT band issues are gone, my knees (usually) feel great, and all of my toenails are intact!! 

What were your goals when joining CrossFit?  

My main goal was just to get stronger. When I started, I would watch everyone else in the WODs lifting well over 100 lbs (that was a lot to me at the time), climbing up ropes effortlessly, whipping their toes up to the bar like it was nothing, and think to myself that there's no way I would ever be able to do any of that.

Have you achieved any of those goals?  

I've gotten stronger without a doubt but not just physically. It's crazy what a mental game crossfit is. Once I moved past the idea that I would never be able to climb a rope, or lift 100 lbs, or do even just one TTB, everything changed. I can now do all of those things and every week I'm finding myself being able to do something that I previously thought was impossible. It also helps having such awesome coaches yelling at me to push just a little harder. 

Has CrossFit affected your life outside the Gym? 

Absolutely, especially if I'm doing something I really don't enjoy but have to do it anyway. I will hear Kate yelling in my head "Just keep chippin away!!" and realize that if I just do a little at a time, I will eventually be done. Also, during difficult runs I think back to the worst workout of my life.... 16.5 of the Open.... you know the one with the thrusters and bar facing burpees....... and ask myself if I feel worse than I did during that workout. If the answer is no, then I know I can push harder.

Do you have any other special memories/ achievements during your time here?  

Without a doubt, the first time I climbed that rope. I will never forget Pete yelling up to me saying "Keep going!! Two more pulls!!" The feeling of slapping that ceiling beam is exactly why crossfit is so amazing. 

What advice would you give to a newbie just joining CrossFit Royalty? 

Try not to be intimidated. It's scary walking into the gym the first time. In all honesty, I was expecting a room full of arrogant, grunting, meatheads that would think I had no business being there but in reality it's none of those things.... with the exception of the grunting..... there's a lot of grunting. Everyone there wants to see you do well and wants to help you reach/exceed your goals and no one will ever judge you for modifying a workout or lifting light weight. 

Something you might not know about me is?

I can flip bottles and glasses like they do in the movie Cocktail (if anyone even remembers that movie) and came in 2nd place at a bartending flair competition (yes, there were more than 2 people in the contest..... there were 16)

 

 

Today:

Finish warm-up with

Rope climb practice/legless work

Muscle-up transition work

 

20 Min AMRAP

250/200m Row Or 200m Run

5 Muscle-ups

15 Burpees

 

Alternate rounds on running and rowing

 

Scaling options for muscle-ups are:

1) 5 Muscle-up transitions Or 5 Jumping bar MU

or

2) On Rowing rounds perform 6 Strict Ring Dips on Running rounds 5 Strict Pull-ups

 

Bootcamp:

Alt EMOM 12 minutes

Odd: 5 Strict Pull-ups

Even: :25 weighted plank

 

20 minute AMRAP

5 Renegade Rows (5 each Arm)

10 Burpees

15 Weighted Sit-ups

20 Russian Twists 

 

 

Image may contain: 1 person, outdoor

 

Coming off of her PR shattering Broad Street Run we highlight Teasha as June's member of the month.  If anyone needs a friendly face to tend bar at one of your summer parties contact Teasha for some bottle flipping, fire breathing hell of a good time:) (read all the way to the bottom to see what I am talking about)

 

When did you start doing CrossFit?  

 I started in November of 2015

Favorite WOD? 

I don't have a specific favorite WOD but I really love anything with rowing and wallballs...... basically the two easiest things for tall people.... crossfit does not make it easy on tall people

 Favorite Lift? 

 Definitely the Clean. It's one of those lifts that I was absolutely terrible at when I first started but now I've seen the most improvement. 

Tell us a little bit about yourself (family, job, sports, military, interests, etc.).

 I work down the road at Globus Medical as the Quality Assurance Operations Manager. I live in center city and yes the commute is a nightmare but it's a good time to catch up on podcasts. When I'm not working or at the gym, I spend a lot of my time outdoors camping, hiking, trail running, backpacking, etc... I just booked a backpacking trip to Patagonia and couldn't be more excited!

What were you doing before CrossFit?  

 I was doing a lot of long distance running which came with chronic IT band issues, knee pain, and lost toe nails (too much information??). Since starting CF, my IT band issues are gone, my knees (usually) feel great, and all of my toenails are intact!! 

What were your goals when joining CrossFit?  

My main goal was just to get stronger. When I started, I would watch everyone else in the WODs lifting well over 100 lbs (that was a lot to me at the time), climbing up ropes effortlessly, whipping their toes up to the bar like it was nothing, and think to myself that there's no way I would ever be able to do any of that.

Have you achieved any of those goals?  

I've gotten stronger without a doubt but not just physically. It's crazy what a mental game crossfit is. Once I moved past the idea that I would never be able to climb a rope, or lift 100 lbs, or do even just one TTB, everything changed. I can now do all of those things and every week I'm finding myself being able to do something that I previously thought was impossible. It also helps having such awesome coaches yelling at me to push just a little harder. 

Has CrossFit affected your life outside the Gym? 

Absolutely, especially if I'm doing something I really don't enjoy but have to do it anyway. I will hear Kate yelling in my head "Just keep chippin away!!" and realize that if I just do a little at a time, I will eventually be done. Also, during difficult runs I think back to the worst workout of my life.... 16.5 of the Open.... you know the one with the thrusters and bar facing burpees....... and ask myself if I feel worse than I did during that workout. If the answer is no, then I know I can push harder.

Do you have any other special memories/ achievements during your time here?  

Without a doubt, the first time I climbed that rope. I will never forget Pete yelling up to me saying "Keep going!! Two more pulls!!" The feeling of slapping that ceiling beam is exactly why crossfit is so amazing. 

What advice would you give to a newbie just joining CrossFit Royalty? 

Try not to be intimidated. It's scary walking into the gym the first time. In all honesty, I was expecting a room full of arrogant, grunting, meatheads that would think I had no business being there but in reality it's none of those things.... with the exception of the grunting..... there's a lot of grunting. Everyone there wants to see you do well and wants to help you reach/exceed your goals and no one will ever judge you for modifying a workout or lifting light weight. 

Something you might not know about me is?

I can flip bottles and glasses like they do in the movie Cocktail (if anyone even remembers that movie) and came in 2nd place at a bartending flair competition (yes, there were more than 2 people in the contest..... there were 16)

 

Today:

For Time:

1 mile run

36 Deadlifts (155/105)

27 Hang Power Cleans (135/95)

18 SOH (115/75) 

- One barbell, change your own weights during the workout. Everything should be on the lighter-moderate side 

-If your 1 mile run is longer than 10 minutes, scale the run to something you can do in around 8-9 minutes (maybe 1200/800m)

 

Once you finish cycle through the following until 30:00 

Walking Single Arm Deadlifts 

-For these pick a heavier KB/DB perform 5 DL with R arm then walk 20ft, do another 5 DL, continue until you walk 60ft should be 15 DL and 60ft. Then switch arms)

-Goal is unbroken 

Banded Lateral Steps 20' each direction

Seated Z-presses x 6-10

Heavy Banded Face Pulls x 10 

 

Bootcamp:

5 Rounds for time of each:

New Round every 6 minutes 

500m Run

35 KBS

.2 Miles on Bike 

-These should be all out efforts, run as hard as you can, try to do the KBS in 2-3 Sets and then pedal fast 

 

 

 

 

 

Monday 6/19

Friday, 16 June 2017 10:37

 

NO 6:30 or 9am class today

 

We are sliding into a 20 rep Back Squat cycle.  Over the course of the next 6 weeks on Monday and Thursday we will perform 20 rep back squat.  It starts today with a 1RM Squat test.  On Thursday you will take 60% of your max and squat it 20 reps. Then every time we complete 20 reps we will add 5 lbs the next time.  This is an awesome way to go about increasing strength and muscular endurance.  Plus the time under tension is going to really amp up your metabolisms.  

 

Today:

1 RM Back Squat 

 

8 min AMRAP 

22-14-8

Box Jump Over (24/20)

Single Arm KB Thruster (55/35) (split reps evenly)

Pull-ups 

 

7 min AB-RAP

10 Straight leg raises over KB

10 Reverse sit-ups

10 Weighted Sit-ups 

10 No Arm Swing Abmat sit-ups

20 Plank Hip Touches 

20 Side Plank Starfish (10/10)

 

Bootcamp:

18 min ALT EMOM

Even: :20 wall sit + 5 No push-up burpees

ODD: 20 Double unders/40 Singles + 10 V-ups

 

12 Min AMRAP

20 Box Overs 

20 OH Plate Lunges 

20 Ring Rows

20 Weighted Sit-ups 

 

 

 

 

Saturday 6/17

Thursday, 15 June 2017 09:27

Heads up:

NO 6:30am or 9am class Monday 

Lauren will be away this Sunday and next Sunday

Sunday OLY lifting will be at 9:30am with open gym from 10:30-11:30am 

 

 

 EWOD/GWOD

Finish warm up with

30 banded GM

60 Russian twists

30 supermen

60ft hswalk/:60 hs hold

 

For time:

800n run

10 Rounds

4 HSPU

6 TTB

8 Pistols (4/4)

-hr push ups, v-ups, goblet squats

 

 

10am

In teams of 2 complete the following for time:

4 Rounds

40 KBS (55/35)

30 Cal Row

20 GI Janes 

 

Partner 1 works while P2 holds (Round 1= 6" hold, Round 2=V-sit, Round 3= Front Rack Hold (about 90% of max PC) Round 4= Plank)

You can only work when your partner is holding

Switch at the halfway point in the reps (20 KBS, 15 cal row, 10 GI janes )

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