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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348

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Tuesday 8/29

Monday, 28 August 2017 19:21

Today:

Work up to a heavy single Back Squat (not max 80-85%)


-Then hit 5 singles with a 2 second pause in the bottom (focus on tight belly and upright torso when you go to stand)


Between sets perform 5 single arm DB Bent over Row + 8-10 DB Hanging Scap Retraction

 

Challenge time!!!!

For Time:

If anyone can complete the following workout in under 6 minutes they will get to create their own personal workout that the class will do. 


For Time:


3 Rounds


70 Double Unders (150 singles)


35 Wallballs (14/10)


-yes light balls today, go unbroken and fast to get the opportunity to create your very own workout

 

 

Partner up for ABs


3 Rounds each


:20 Heavy weighted plank


30 Weighted Russian Twists


:20 Heavy weighted plank

 

Bootcamp:

25 min AMRAP


50 Cal Bike


50 Burpee Box Overs


50 Wallballs


-Every 5 minutes beginning at 0:00 perform 100 single unders

 

 

3 Rounds NFT


:30 Plank


:30 Side Plank L


:30 Side Plank R

Monday 8/28

Sunday, 27 August 2017 15:22

 

Today:

3 Sets:

1 Strict Press + 6 Push Press

-Use the same weight as last week for the first 2 sets, then add 5lbs for the 3rd set if able

 

For total reps:

3 Rounds, 1 minute at each station

Alt DB Snatch (50/35)

C2B Pull-ups (Rx+ Muscle-ups 5 reps per muscle-up)

SOH (95/65)

V-ups

Cal Row

2 minute rest between rounds

 

Bootcamp:

10 minutes to cycle through

5 Tempo DB Strict Press 5 seconds up, 5 seconds down

10 Banded GM

15 Single Leg Lateral Plate jumps

20 Russian Twists

 

For Total reps:

3 Rounds, 1 minute at each

Slam Balls

Ring Rows

Dive Bombers

V-ups

Cal Row

2 minute rest between rounds

 

Saturday 8/26

Friday, 25 August 2017 09:07

Image result for mcgregor mayweather

 

Who is going to watch tonight????? And who ya got?????

 

GWOD/EWOD

Finish warm-up with rope climb work

 

With a Partner for time:

100-90-80-70...20-10

Dubs

50-45-40-35...15-10

Double Russian KBS (35s/27s)

 

Every 2 minutes: P1 Run 5 Strict Pull-ups, P2 100m Run

-switch every 2 minutes

 

10am:

"Fight Night"

15 rounds 

10 Single Arm DB SOH (35/20) (5/5)

15 Air Squats 

20 Single leg Alt Jump Rope 

 

-Every round finishes with 100m Row 

 

 

 

Friday 8/25

Thursday, 24 August 2017 08:04

Lauren is away this weekend.  No KB class Sunday 8/27

 

Snigdha has been kicking some serious butt lately!!!  Get to know her a little more below

 

When did you start doing CrossFit?  

I started in January 2013

 

Favorite WOD? 

Anything with deadlifts

  

 Favorite Lift? 

Deadlifts! Deadlifts are my favorite!! 

 

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

Lets see, I hate being in the spotlight so I didn’t want to be the member of the month. But I can’t say no to Pete so here I am. I was born in India and moved to the US when I was 7 ½ yrs old. I am a scientist and a science nerd at heart. I am married and have 2 dogs. I have watched every episode of the show FRIENDS at least 100 times. So anyone that can make a reference to the show is instantly my new best friend.  

 

What were you doing before CrossFit?  

I was going to La Fitness and doing spin classes. Your normal globo gym stuff.

 

What were your goals when joining CrossFit?  

I was looking for something new and exciting. When I joined, I was just hoping to find something that would get my interest back into working out. Also, the obvious lose weight, get in shape goal. 

 

Have you achieved any of those goals?  

I definitely got my interest back in working out. It’s almost an obsession at this point. As for losing weight and getting in shape, it’s taken me till 2017 but I’m on my way to achieving that goal.

 

Has CrossFit affected your life outside the Gym? 

It has given me confidence in myself and helped me become mentally stronger.

 

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

 There are so many but my favorite memory and one that I will remember forever is the 16.5 Open workout. It was the first workout where I didn’t think I was going to make it through. I seriously wanted to quit even before starting and walk out because of the amount of anxiety I had. But Zach was there as my judge and got me through it. The support and encouragement that he provided during that workout will stick with me forever. Even now when I do a hard workout, I think about what he said to me during that open workout and push through. I hope he knows how much I appreciated that!

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

Don’t beat yourself up too much when you come in last during a WOD or can’t do it Rx. It’s a work in progress and it will be worth it when you finally achieve something that you have been working towards.

 

Something you might not know about me is?

When my family first moved to the US, we lived in Mississippi. I still consider myself a southern girl at heart. 

 

Today: Might as well finish off a solid training week with a bang

21 Minute Ladder 

2 Power Cleans (95/65)

2 TTB

2 Burpees over the bar

4 Power Cleans (95/65)

4 TTB

4 Burpees over the bar 

...

 

Starting at 0:00 and every 3 minutes run 200m 

 

Post workout accumulate the following:

40-50 reps of banded Ext/Int rotation, I, Y, T, bent over weighted scap retractions (mix in any other shoulder maintenance exercises you have been given in the past) 

2:00 sleeper stretch, 2:00 ext rotation stretch, 2:00 thread the needed stretch

 

Bootcamp:

21 Min Ladder

2 DB Snatch 

2 TTB (hanging knee raises)

2 Burpees over DB

4 DB Snatch 

4 TTB

4 Burpees over DB

 

Starting at 0:00 and every 3 minutes run 200m 

 

Rest until 30:00

 

5 min Row for meters with Damper at 1

 

 

 

Thursday 8/24

Wednesday, 23 August 2017 07:52

Lauren is away this weekend.  No KB class Sunday 8/27

 

Snigdha has been kicking some serious butt lately!!!  Get to know her a little more below

 

When did you start doing CrossFit?  

I started in January 2013

 

Favorite WOD? 

Anything with deadlifts

  

 Favorite Lift? 

Deadlifts! Deadlifts are my favorite!! 

 

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

Lets see, I hate being in the spotlight so I didn’t want to be the member of the month. But I can’t say no to Pete so here I am. I was born in India and moved to the US when I was 7 ½ yrs old. I am a scientist and a science nerd at heart. I am married and have 2 dogs. I have watched every episode of the show FRIENDS at least 100 times. So anyone that can make a reference to the show is instantly my new best friend.  

 

What were you doing before CrossFit?  

I was going to La Fitness and doing spin classes. Your normal globo gym stuff.

 

What were your goals when joining CrossFit?  

I was looking for something new and exciting. When I joined, I was just hoping to find something that would get my interest back into working out. Also, the obvious lose weight, get in shape goal. 

 

Have you achieved any of those goals?  

I definitely got my interest back in working out. It’s almost an obsession at this point. As for losing weight and getting in shape, it’s taken me till 2017 but I’m on my way to achieving that goal.

 

Has CrossFit affected your life outside the Gym? 

It has given me confidence in myself and helped me become mentally stronger.

 

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

 There are so many but my favorite memory and one that I will remember forever is the 16.5 Open workout. It was the first workout where I didn’t think I was going to make it through. I seriously wanted to quit even before starting and walk out because of the amount of anxiety I had. But Zach was there as my judge and got me through it. The support and encouragement that he provided during that workout will stick with me forever. Even now when I do a hard workout, I think about what he said to me during that open workout and push through. I hope he knows how much I appreciated that!

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

Don’t beat yourself up too much when you come in last during a WOD or can’t do it Rx. It’s a work in progress and it will be worth it when you finally achieve something that you have been working towards.

 

Something you might not know about me is?

When my family first moved to the US, we lived in Mississippi. I still consider myself a southern girl at heart. 

 

Today:

5 Super sets

Close Grip Bench  x 4 (men use 115-120% of 2RM strict press, women use 105-110%, somewhere around 5-20lbs heavier than the last 3 weeks)

Underhand grip bent over row x 8 - try to keep these moderate/heavy

 

10 min AMRAP of

Deficit Push-up GI Janes (45/25)

-Every 10 reps you must stop and complete 50 Double unders (100 singles)

 

Strict Push-ups then do a jumping pull-up

 

 

 7 min AB-RAP

5 Strict TTB (or straight leg raises)

10 V-ups

20 Rotational sit-ups (R elbow to L knee = 1, L elbow to R knee = 2)

40 Russian Twists (moderate to light weight)

 

 

Bootcamp:

3 Rounds For time:

20 Pop Jacks

10 DB Bent over row each arm

 

10 min AMRAP

5 Pull-ups

10 Push-ups

150m Row

20 Double unders (40 singles)

 

7 min AB-RAP

5 Strict TTB (or straight leg raises)

10 V-ups

20 Rotational sit-ups (R elbow to L knee = 1, L elbow to R knee = 2)

40 Russian Twists (moderate to light weight)

Wednesday 8/23

Tuesday, 22 August 2017 07:55

Lauren is away this weekend.  No KB class Sunday 8/27

 

Snigdha has been kicking some serious butt lately!!!  Get to know her a little more below

 

When did you start doing CrossFit?  

I started in January 2013

 

Favorite WOD? 

Anything with deadlifts

  

 Favorite Lift? 

Deadlifts! Deadlifts are my favorite!! 

 

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

Lets see, I hate being in the spotlight so I didn’t want to be the member of the month. But I can’t say no to Pete so here I am. I was born in India and moved to the US when I was 7 ½ yrs old. I am a scientist and a science nerd at heart. I am married and have 2 dogs. I have watched every episode of the show FRIENDS at least 100 times. So anyone that can make a reference to the show is instantly my new best friend.  

 

What were you doing before CrossFit?  

I was going to La Fitness and doing spin classes. Your normal globo gym stuff.

 

What were your goals when joining CrossFit?  

I was looking for something new and exciting. When I joined, I was just hoping to find something that would get my interest back into working out. Also, the obvious lose weight, get in shape goal. 

 

Have you achieved any of those goals?  

I definitely got my interest back in working out. It’s almost an obsession at this point. As for losing weight and getting in shape, it’s taken me till 2017 but I’m on my way to achieving that goal.

 

Has CrossFit affected your life outside the Gym? 

It has given me confidence in myself and helped me become mentally stronger.

 

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

 There are so many but my favorite memory and one that I will remember forever is the 16.5 Open workout. It was the first workout where I didn’t think I was going to make it through. I seriously wanted to quit even before starting and walk out because of the amount of anxiety I had. But Zach was there as my judge and got me through it. The support and encouragement that he provided during that workout will stick with me forever. Even now when I do a hard workout, I think about what he said to me during that open workout and push through. I hope he knows how much I appreciated that!

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

Don’t beat yourself up too much when you come in last during a WOD or can’t do it Rx. It’s a work in progress and it will be worth it when you finally achieve something that you have been working towards.

 

Something you might not know about me is?

When my family first moved to the US, we lived in Mississippi. I still consider myself a southern girl at heart. 

 

Today:

5 sets of:

1 Power Clean + 1 Hang Clean + 1 Front Squat 

-build over the 5 sets to a heavy complex 

 

For Time:

20 Back Loaded Lunges (95/65)

800m MB Run (20/14)

30 Back Loaded Lungs (95/65)

800m Run 

 

Bootcamp:

3 Rounds NFT 

10 Lateral Step-ups (add weight if possible)

10 Heavy SDHP

15 V-ups

 

For Time:

30 Walking Lunges 

800m MB run

20 Weighted Lunges 

800m Run 

 

 

Tuesday 8/22

Monday, 21 August 2017 10:18

Lauren is away this weekend.  No KB class Sunday 8/27

 

Snigdha has been kicking some serious butt lately!!!  Get to know her a little more below

 

When did you start doing CrossFit?  

I started in January 2013

 

Favorite WOD? 

Anything with deadlifts

  

 Favorite Lift? 

Deadlifts! Deadlifts are my favorite!! 

 

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

Lets see, I hate being in the spotlight so I didn’t want to be the member of the month. But I can’t say no to Pete so here I am. I was born in India and moved to the US when I was 7 ½ yrs old. I am a scientist and a science nerd at heart. I am married and have 2 dogs. I have watched every episode of the show FRIENDS at least 100 times. So anyone that can make a reference to the show is instantly my new best friend.  

 

What were you doing before CrossFit?  

I was going to La Fitness and doing spin classes. Your normal globo gym stuff.

 

What were your goals when joining CrossFit?  

I was looking for something new and exciting. When I joined, I was just hoping to find something that would get my interest back into working out. Also, the obvious lose weight, get in shape goal. 

 

Have you achieved any of those goals?  

I definitely got my interest back in working out. It’s almost an obsession at this point. As for losing weight and getting in shape, it’s taken me till 2017 but I’m on my way to achieving that goal.

 

Has CrossFit affected your life outside the Gym? 

It has given me confidence in myself and helped me become mentally stronger.

 

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

 There are so many but my favorite memory and one that I will remember forever is the 16.5 Open workout. It was the first workout where I didn’t think I was going to make it through. I seriously wanted to quit even before starting and walk out because of the amount of anxiety I had. But Zach was there as my judge and got me through it. The support and encouragement that he provided during that workout will stick with me forever. Even now when I do a hard workout, I think about what he said to me during that open workout and push through. I hope he knows how much I appreciated that!

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

Don’t beat yourself up too much when you come in last during a WOD or can’t do it Rx. It’s a work in progress and it will be worth it when you finally achieve something that you have been working towards.

 

Something you might not know about me is?

When my family first moved to the US, we lived in Mississippi. I still consider myself a southern girl at heart. 

 

 

Today:

RDL 2 x 6, 2 x 5, 2 x 4

-Every set try to increase load from the previous set. If you cannot maintain a tight lumbar taking the bar to the floor, go just below your knees.  Bar should be in contact with your body for the whole lift.

Accumulate 30-40 Hanging scapular retractions and 50-60 Banded pull-aparts 

 

16 min AMRAP

25/20 Cal Row

25 Burpees to Plate (do not have to open hips)

25 KBS (55/35)

 

1 minute mandatory rest between rounds 

 

Bootcamp:

10 Min AMRAP

10 DB Snatch 

10 Ring Rows 

100m Run

 

16 min AMRAP

25/20 Cal Row

25 Burpees to plate

25 KBS 

 

1 min rest between rounds 

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