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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 )

Friday 6/16

Thursday, 15 June 2017 08:14

Heads  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 

 

 

Today:

For Time:

90-60-30 (200-150-100 singles)

Double unders 

30-20-10

KB Clean and Jerk (55/35) (split arms evenly)

 

Every 2 minutes beginning at 0:00 perform 10 wallballs to 12'/10' (20/14)

13 minute cap

 

After wod is broken down cycle through the following until 30:00 on the clock

10 reps Hamstring Bridge walk ups (set-up plates about 6-8", get into a hip bride with your toes off the floor, put your left leg on the plate stack heel only, then your R heel, L down, R down. Repeat for 5 reps then switch R leg first)

10 Underhand grip bent over row

Unbalanced walk (One moderate KB or DB held overhead, One heavy KB or DB in farmers carry) length of the gym -switch x 2 

Banded pull aparts x 15 

 

Bootcamp:

In teams of 2 complete for time:

3 Rounds

40 Wallballs 

40 Push Ups

40 Russian KBS

 

Switch every 20 reps. Non working partner must be holding a plank for any reps to count

 

2 Rounds NFT

10 reps Hamstring Bridge walk ups (set-up plates about 6-8", get into a hip bride with your toes off the floor, put your left leg on the plate stack heel only, then your R heel, L down, R down. Repeat for 5 reps then switch R leg first)

10 Underhand grip DB bent over row

Unbalanced walk (One moderate KB or DB held overhead, One heavy KB or DB in farmers carry) length of the gym -switch x 2 

Banded pull aparts x 15 

 

 

 

Thursday 6/15

Tuesday, 13 June 2017 08:10

Heads  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 

 

Don't get too used to these longer duration days, just some longer cardio work post strength cycle this week 

 

Hit each one of these as hard as possible 

 

Today:

6 Rounds for time of each

New round Every 5 minutes 

15 Bar Facing Burpees 

12 TTB

250/200m Row

200m Run

 

Rounds 1,3,5

Burpees, TTB, Row, Run

 

Rounds 2,4,6

Run, Row, TTB, Burpees 

 

You should have an absolute minimum of 1 minute rest after all of the rounds.  Scale down the reps or distance if needed, intensity should be high for all attempts and that can't happen if you are pushing past the 4 minute mark for an interval.  

 

Bootcamp:

30 Min AMRAP

1 mile Bike

20 Renegade Rows

20 Burpees 

20 Sit-ups

20 Russian Twists 

100 singles 

 

Wednesday 6/14

Tuesday, 13 June 2017 07:31

 

Did a fair amount of running yesterday getting prepped for 4th of July Murph, today only a barbell 

 

Today:

Cycle through the following for 15 minutes

10 Barbell Hip Thrusts 

Banded lateral steps x 16'

:30 Weighted 6" Hold (plate on your shins, hands under your butt. Flat back)

High Box Jumps x 5 (goal here is 36"+/30" +) - try and be as explosive as possible, use your hands on the box to assist down

 

14 minutes for as many complexes as possible

1 Clean + 1 Hang Clean + 2 Front Racked Lunges + 2 Jerks (1 Push and 1 Split) 

 

Score number of total rounds completed and the weight used 

Weight should be a moderate load, something you can move through easily on the first round but will become more challenging as the workout progresses 

(Think around 50-60% of your max clean and jerk)

 

Bootcamp:

15 minutes at faster than walking pace:

2 Turkish Get-ups 

Up and back on the agility ladder with band around your ankles jumping two feet in two feet out

20 Flutter Kicks 

25 Hip Extensions 

 

15 min AMRAP

5 Dive Bombers 

10 Cal Row

15 Wallballs 

200m Run 

 

 

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