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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

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Fitting photo of the reigning member of the Month for July and Member of the Month for August.

 

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:

4 Sets

1 Strict Press + 4 Push Press

-For this use the weight you finished last Monday with for your first set, then add 5-15lbs and do 3 more sets (this weight should be roughly 85% of your 2RM strict press)

 

For Time:

"Run Jackie"

1000m Run

50 Thrusters (45/30)

30 Pull-ups

 

-Run down the hill to the end of the BG wholesale building

-Dot not drop an empty bar from any point, place it on the ground gently

 

6 min 6 pack ladder

2 V-sit tucks

2 Flutter Kicks

4 V-sit tucks

4 Flutter kicks

etc.

 

Flutter Kicks is L/R=1

 

Bootcamp:

12 Min ALT EMOM

1) :45 Max Cal Bike

2) 8 DB Strict Press

3) 10 Box Overs

 

For Time:

1000m Run

50 MB Goblet Squats

30 Pull-ups (or ring rows)

 

6 min 6 Pack ladder:

2 V-sit tuck

2 Flutter kicks

4 V-sit Tucks

4 Flutter kicks

etc.

Saturday 8/19

Thursday, 17 August 2017 09:46

 

If anyone is interested in coming out to support all of our teams at CrossFit Generation today the competition kicks off at 8:30am

417 Caredean Dr, Horsham, PA 19044

 

 

EWOD/GWOD

United States Marine Corps Fitness
Event 1: 1.5 Mile Run
Event 2: 1 Max Set of Strict Pull-ups
Event 3: 2 Minutes Max Crunches
Event 4: 2 Minutes Max SOH
Event 5: 800m Sprint
* Every 5-10 Minutes an Event will go off 

 

10am

"Nutts"

Andrew Nuttall

 

For Time:

10 HSPU (DB Push Press)

15 Deadlifts (250/165)

25 Box Jumps (30/24)

50 Pull-ups

100 Wallballs (20/14)

200 Double Unders (300 Singles)

400m Run with 45/25 plate 

 

-30 min Cap

 

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009.He is survived by his parents, Richard and Ethel Jane Nuttall.

Friday 8/18

Thursday, 17 August 2017 08:32

 

If anyone is interested in coming out to support all of our teams at CrossFit Generation tomorrow the competition kicks off at 8:30am

417 Caredean Dr, Horsham, PA 19044

Lots of fitness and shopping if you get bored on a Saturday

 

Today: CrossFit and Bootcamp

For Time:

5 Rounds 

15 KBS (55/35)

12 Walking Lunges

9 Push-ups 

 

Cycle through the following until the 35:00 mark

1 trip up and back off set walk (Hold one KB or DB overhead, hold another heavier DB or KB in farmers hold walk the length of the gym then switch)

:30 L-sit hold (or knee tuck)

With a heavy band or triple looped lighter band spread your feet outside of your shoulders (you should feel tension on your hips), keeping the feet wide walk forward for 16 total steps, then backwards 16 total steps

10 Barbell hip thrusts 

:15 Chin over the bar hold 

10 Plate bus drivers (hold a plate out in front of you at shoulder height with your hands at 3 and 9 o'clock   twist the plate like a steering wheel so that your left hand goes to 1-2 and R hand goes to 10-11 = 1 rep) 

 

 

 

 

Thursday 8/17

Tuesday, 15 August 2017 09:17

 

 

Today:

After warm-up 

15 minutes to build to a heavy/max 3 Rep Front Squat 

-Accumulate 75 Banded pull aparts 

 

18 Min AMRAP

5 Hang Cleans (155/105)

10 TTB

45 Double unders 

150m Run 

 

-Shake out your grip on the run to do the cleans unbroken 

 

Bootcamp:

3 Rounds 

10 Farmers Lunges 

20 Russian Twists 

.3 Mile Bike 

 

16 Min AMRAP

10 Wallballs 

10 V-ups

20 Double Unders (40 singles)

200m Run 

Wednesday 8/16

Monday, 14 August 2017 11:13

 

Today:

5 Sets:

Close Grip bench x 6 reps (same weight as last week, use a spotter if necessary)

Heavy DB Bent over row x 6 reps each arm

Weighted plank x :30

 

14 Min AMRAP

2 Rope Climbs 

10 Alt DB Snatch (50/35)

10 Burpees

 

For this workout you will have 2 minutes to work, 1 minute rest.  Pick up where you left off 

5 Chin-ups for rope climbs 

 

Bootcamp:

20 Min Alt EMOM

1) 1 min Easy/mod Bike

2) 8 Push-ups with hands on plates

3) 8 Ring Rows 

4) :30 V-sit Hold

 

14 Min AMRAP

4 Pull-ups

8 DB Snatch

12 Pop Jacks 

 

 

Tuesday 8/15

Monday, 14 August 2017 07:57

 

Today:

Yesterday was short and sweet, today strap in for a long haul 

 

For Time:

1 Mile Run

30 Cal Row

15 Deadlifts (365/225)

800m Run

15 Deadlifts (365/225)

30 Cal Row

1 Mile run

 

This is a running workout, but also testing your ability to move heavy loads under fatigue.  

The deadlifts should be around 75% of your max, at no point should you have to do singles because you cannot do at least 2 reps TnG.  

22 Minute CAP to finish the 2nd row.  Everyone is running the 2nd mile, however if you need to cut down the first mile to ensure you finish the work required please do so, 1200m, 800m etc.

 

Bootcamp:

For Time:

1 mile Run

30 Cal Row

30 KBS 

800m Run

30 KBS

30 Cal Row

1 mile run

Monday 8/14

Thursday, 10 August 2017 10:43

 

Today:

3 sets of 

2 Strict Press + 7 Push Press

-Use the weight you finished last week with, if you can add a little on the 3rd set go for it

 

For Time:

40 Single Arm KB OHS (55/35) (20/20)

30 C2B

20 Burpee Box Jump Overs (24/20) 

 

Scaling for OHS is 50 Single arm goblet squats (25/25)

 

2 Rounds of the following to get your AB shred on:

:30 6" hold, directly into 20 reverse sit-up hip pops directly into :30 6" hold

rest :30 

30 Weighted sit-up (plate held out over shoulders and taken straight to the ceiling) 

rest :30 

 

Bootcamp:

For Time:

2 Rounds 

1 mile Bike 

80 lateral plate hops 

60 Mountain climbers

40 Single Arm Goblet Squats (20/20)

20 GI Janes

rest 5 minutes between rounds

 

Then,

2 Rounds of the following to get your AB shred on:

:30 6" hold, directly into 20 reverse sit-up hip pops directly into :30 6" hold

rest :30 

30 Weighted sit-up (plate held out over shoulders and taken straight to the ceiling) 

rest :30 

 

 

 

 

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