3 / 1 / 2014

Pre – WOD
General warm-up
General warm-up: Hips and Shoulders. There is lots of jumping today. Once again we are going to focus on the Gastroc, Soleus and Achilles. This will also serve to improve ankle flexibility in the OH Squat.

4 Rounds
40 Double Unders
20 OH Squats, 95 / 65
15 T2B

This is similar to something you would see in regionals, except lighter and less reps lol. The shoulders are used in all three movements.  It is key to have good form and a solid core as to not smoke the shoulders.  You need them!! Don’t rush out of the bottom of the squats.  Make sure you’re in a stable position before standing.  Smooth is fast. Don’t stop!

2 / 28 / 2014

Open WOD 14.1

2 / 28 / 2014

Open WOD 14.1
10 minute Amrap
30 Double Unders
15 Power Snatches, 75 / 55

2 / 27 / 2014

Pre – WOD
Warm-Up
Banded Shoulder & Hip Mobility

Push Press Drills
We are taking a few extra minutes today to run some drills. We are looking for bad positions or poor mechanics. We don’t want to see any core to extremity violations. We also are stressing a laser straight line from wrist to ankle when overhead. Lock down the ribcage and squeeze the butt during the movement.

Push Press
5 – 3 – 3 – 2 – 2 – 2 – 1 – 1 – 1

We are looking to find a heavy single today; possibly even a PR. We are using Push Press to help build a stronger press, hence why no Push Jerk. Everyone needs to run through 2-3 sets of 5 reps with an empty bar focusing on the Points of Performance. There should be 2-3 more sets of 3-5 reps with a loaded barbell before the first “Working” set is started. We have a 20 min cap today. You should need the whole time to achieve the desired result. If you can finish this in under 10 minutes you either: a) didn’t give yourself enough rest. b) didn’t use enough weight. More than likely, both are hand in hand.

Post WOD
Take this time to stretch and mobilize what ails ya.

2 / 26 / 2014

Pre – WOD
Banded shoulder MOBs to improve the overhead position. PVC roll the calves again. We are working to prevent a jumping injury here.  We are going to open the hips up well for the box jumps.

15 – 12 – 9 – 6 – 3
Burpees
Box Jumps, 24 / 20
Clean & Jerk, 135 / 95

The hips are our main focus today. 3 of the 4 movements require a strong hip opening, the other, a strong closing of the hips. Focusing on the hips will take you places in this WOD.

Post WOD
Stretching and roll out

2 / 25 / 2014

Pre – WOD
Stretch & Mobility
Focusing on Core and Hamstrings
We are going to hit the Hamstrings again. Focus some time on the Gluteus Medius (High Butt to outside) on the rollers. Also cover the rest of the Hamstring. After Monday this should offer slight recovery. We’re looking to attain a better starting position off the floor.

20 min Amrap
15 Sit-ups
21 Deadlifts, 135 / 95

The goal is to be constantly moving here. Start off too fast and you will accumulate sit-ups too quickly, which will stifle your performance overall. The Deadlift isn’t heavy, so excellent form is expected.

Post WOD
Roll the hamstrings out well. Also get the Gluteus Medius again. Without this tomorrow will be very uncomfortable. Recover to perform!!

2 / 24 / 2014

Pre – WOD
Warm-Up
Mobility:
Here we are going to Mobilize the hamstrings and quads with rollers. Pay special attention to the Calves. They will be abused in this workout. Hit the medial and lateral sides of the Gastrocnemius (Gastroc), the Soleus and the Achilles tendon.  Read as “your calves”.

3 Rounds
2 min Max Calorie Row
2 min Max Double Unders
2 min Rest

Score is total double unders + calories.
We can run 15 people with a rower.  The other option is SDHP if you’re not signed in.

Heart rate management is the key. You’re working for a long rest. Go at a pace that pushes your anaerobic threshold, but maintain a pace that is workable. Form on the rower is key. If you are sloppy on the rower, you’re going to get a blazing buildup in the quads and double unders will become much more difficult. Standing around shaking/rubbing your legs does not push your fitness!  i.e. don’t gas out and become useless.  If you finish this WOD and feel like it wasn’t that bad, you did it wrong!!

Post WOD

General stretching post. Definitely pay attention to the distal end (knee) of the quads and all parts of the calves.

Welcome to the (New) Program!

Welcome to the New KnightsPTR programming here’s things you need to know.

– It’s going to be awesome!

– Yes, we understand it’s different. And we also understand that you as clients have a deep seeded desire to feel like you’ve been hit by a Mac truck after every workout. Some days it won’t be like that anymore. As coaches we have a responsibility to provide the absolute best for you, and we believe this newest evolution of programming does just that. It is our continuing goal to give you the absolute best for your physical and mental well-being. We ask that you give it a chance, embrace it, we think it’ll grow on you.

– Classes will start on time. If you show up late please join your class wherever they are in the warm-up. There are two people that have a pass on being late to class. Chances are that isn’t you.

– On rare occasions, there will be class size limits, and we’ll do our best to get as much heads up as possible. To insure you get in when you want please sign yourself into the class of your choosing using the link on the website for “Class Sign-up”. Try it out now, it’s super easy. It will work on a computer or a mobile device.  Click here for instructions…..

– We love it when you arrive early. That shows an eagerness and a dedication that we’re looking for. We ask that when you arrive early please stay in the waiting area near the reception desk. If you need some extra warm-up time or time on the rower to loosen up thats just fine. Please do so on the black mats back by the restrooms. Please stay out of the main workout area till your class time. This includes checking out the whiteboard. We’re just trying to insure the utmost service for each and every one of you without any distractions.

Online Sign-In

Creating an account:

Alright boys and girls, here are the instructions for getting set up to sign yourselves into class online.

In the navigation bar at the top of the website there is a tab labeled “Community”. When you hover over it a dropdown will appear. “Class Sign-In” will be one of them. Once you click it you will be taken to our mindbody site.

You will see two boxes. One labeled “Been here before?” and the other labeled “New to our site?”
Your first time you will need to create an account. So fill out the boxes in “New to our site?”. Click Next.

When the next page loads you will see Find Account. Click “This is me!”. Then follow the directions to create your account.

From now on you will sign in through the “Been here before?” box.

Signing into class:

1) Login using the account you created.
2) Once you’re logged in click the KnightsPTR Classes tab.
3) Find the day and time you want to sign into class and click “sign up now”.

It will ask if you want to make a single reservation or a recurring one. A single will sign you into that class only. Please only use the recurring option if you know that you will consistently make that class time on that day.

As long as your membership is current the system will let you sign into class.

We appreciate your effort in helping us make this transition smoother.

2 / 22 / 2014

For Time
50 reps

1 rep:
1 Front Rack Lunge, Right Leg
1 Front Rack Lunge, Left Leg
1 STO

Weight:  60% Body weight