7 / 21 / 2014

Pre WOD
General warmup.  We will work on squat mobility to improve positions throughout the ROM and also ankle mobility to finish off.

EMOM 10 minutes
Back Squat x 3@84%

Then…

2 Person Teams
Amrap 10 minutes
Row, 250m
30 Double Unders

Partner 1 does the entire round while Partner 2 Rests, then switch.

Back Squats!!  They are getting heavier but, you are getting stronger and more experienced in your positioning under heavy loads.  Remember your PoP.  The WOD today is a burner.  Not too long and programmed to go at it hard.  One partner completes the entire round while the other rests and then switch.  Go hard and get your partner in there to do some work.  Competitors will be 12 minutes and 50 Dubs.

Post WOD
PVC calves and Quads.

7 / 19 / 2014

There will be no classes today.  We are having the Knights Knation Throwdown.  It is free to spectate!!  Come on by and enjoy the festivities!!  KnightsPTR members, stay for the cookout.  3 pm-ish.  The time table for the event is at the bottom of this post.

kn2

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Saturday: All times CST
– Athlete check-in from 8:00 – 8:30 am. (Don’t be late!)
– Competitors briefing for WOD #1 & #2 – 8:30 am.
– Judges meeting at 8:40 am.
– Projected Heat 1 Start – 8:50 am.
– Projected Heat 2 Start – 9:15 am.
– Projected Heat 3 Start – 9:40 am.
– Projected Heat 4 Start – 10:05 am.
– Projected completion of Events 1 and 2 for all Heats – 10:30 am.
– Lunch Break 10:30 – 11:30
– Competitors briefing for WOD #3 – 11:40 am.
– Judges meeting at 11:50 am.
– Projected Heat 1 Start – 12:00 pm.
– Projected Heat 2 Start – 12:15 pm.
– Projected Heat 3 Start – 12:35 pm.
– Projected Heat 4 Start – 12:50 pm.
– Photos and Awards for 1st Place in Scaled & RxD – 1:15 pm.

Saturday Parking will be in our parking lot and the lot across the street at Doc’s Auto. DO NOT PARK AT CINCO AMIGO’S!! You will be towed.

7 / 18 / 2014

***Reminder***
Tomorrow, Saturday the 19th, we will be having our Throwdown competition to celebrate finishing out Knights 3rd year.  If you’re not competing please come out and enjoy the show.  Also, after the competition KnightsPTR members should stay for the cookout.  Start time approximately 3 pm.  Mr. Randy Keifer will be smoking some ribs and chicken for us to enjoy.  If you wish, bring a side, dessert or your choice of drink.  We’ll see you there!!

 

Pre WOD
Warmup and core. Banded shoulder mob for C&J, Rowing and Burpees. Russian babymakers to loosen up the hips. Calf and ankle mob to help through all the movements.

“Fore!”
4 min of Clean & Jerk, 135 / 95
4 min of Row for Calories
4 min of Burpees

“Fore!” is a WOD that was first posted on the KnightsPTR.com website on February 25, 2014, and it just stuck out as something fun for us to try. We are doing one movement for four consecutive minutes, then immediately moving to another movement, no rest. Do not come blazing out of the gate repping Clean and Jerks. Pace yourself, but work constantly. Once to the rower the same strategy should apply. Find a strong steady pace that can be maintained for the full four minutes. For the Burpees it’ll be time to just knuckle down and hit the floor. In all liklihood your pace will have slowed due to the other two movements. Do all that you can to keep moving and logging reps until the clock stops.

Post WOD
Roll glutes, hamstrings, quads, calves and lacrosse ball shoulders and thoracic spine.

7 / 17 / 2014

Happy Birthday Margie and Chris!!

Last year for your birthday we did this …

3 Rounds    …  4 Rounds (V.2 2014)

7 Bear Complex 95/65
35 Box Jumps 24/20
39 Double Unders
Run 800m

Since it’s a new year, we’ll just add a round, one to grow on!!

 

 

 

 

 

 

 

Just Kidding….

 

 

Pre-Wod
Warmup and core. Banded squats and shoulders for Front Squats.

EMOM 10 minutes
Front Squat x 3@86%

Then…

8 Round Tabata
Med Ball Slams, 20 / 14
Wall Balls, 20 / 14
Rest 1 minute
8 Round Tabata
Pushups
V-Ups

Finishing up week 3 of the squat program. It is getting tough, but keep at it and really focus on good, strong form every rep.

We have two “mini” WODs today. First we start with a tabata style workout (20 seconds on, 10 seconds rest) with Medball Slams and Wall Balls. For 8 consecutive rounds you will do max rep Medball Slams, where your score is the lowest number of reps performed in a round. So if your reps for 8 rounds looked like this (12,8,8,8,7,7,6,6) your score would be 6. After those 8 rounds you will immediately begin 8 rounds of Wall Balls with the same scoring. Add your Wall Ball score to your Medball slam score. After the Wall Balls you will get a 1 minute rest. Then we will start the second “mini” WOD, tabata Push-ups and V-Ups. It will be executed just like the medball WOD. Pace yourself! There is no benefit to going out and doing 15 ball slams in the first round when by the end you’re only able to do 5. Find a number that you can do for 8 straight rounds.

Post WOD
After the WOD roll your quads, hamstrings and lats.  Hit you front delt and pecs with a Lax Ball or Softball.

7 / 16 / 2014

Pre WOD
Warmup and core. Banded shoulder work for the Pull-ups and Kettlebell Swings. Calf mobility for the Step-ups.

EMOM 7 minutes
4 Strict Pullups or
4 L-Pullups

Then…

2 Person Teams
Amrap 15 minutes
Max Rep K Bell Swings, 1.5 / 1
10 Burpee Box Step Overs, 24 / 20

We continue the Pull-up strength progression by adding 3 total reps to last week.

In the WOD we are going to try something a little different. Two person teams, where one person is performing max rep Kettlebell Swings while the other person does 10 Burpee Box Step-overs (or step-ups in a large class) while holding a sandbag in each hand. Once the 10 Burpee Box Step-overs are complete the partners switch. The score is total reps of Kettlebell Swings. Pacing out the reps of swings will be important here as the Burpees will take some time to complete. Don’t gas out on the swings and make it even more difficult to get through the Burpees when it is your turn.

Post WOD
Roll quads and hamstrings, and spend time with a ball on your shoulders and lats.

7 / 15 / 2014

Pre WOD
Warmup and core. Banded lunges, Russian babymakers and calf and ankle mobility.

EMOM 8 minutes
Deadlift x 3@80% (Touch & Go)

Then…

Amrap 12 minutes
15 Deadlifts, 135 / 95
100m Run
15 Situps

Competitor:
Amrap 12 minutes
15 Deadlifts, 185 / 130
100m Run
15 Tuck-Ups

We are going to get nice and warm with a heavy Deadlift strength. Since we are already used to nasty 10 minute EMOMs this 3 reps for 8 minutes @ 80% should be a breeze. This is a time to focus on keeping good form with unbroken reps. If you are dropping the bar between reps then you are not getting the desired result we are looking for. By controlling the weight back to the ground to immediately do another rep forces us to keep our core and posterior chain tight which; (a) better prepares our muscles for the next rep and (b) keeps the muscles under load for a longer period of time, hence making them stronger.

The WOD consists of much lighter Deadlifts than we did in the strength. The goal is to ideally do 15 unbroken reps each round. Next is a short 100m sprint (to Whitt’s sign and back), get out the door and back quickly. Lastly is a small set of Sit-ups. Throw your arms forward to cycle through these faster. Competitors: Tuck-ups are like V-ups, but you tuck your knees towards your chest as you sit-up. (video at end of post)  After the WOD we are going to stretch out the hips with Extensions or Good Mornings and Lunges.

Post WOD
3 Rounds (not for time)
10 Hip Extensions / Banded Good Mornings
10 Lunges

7 / 14 / 2014

Pre WOD
Warmup and core. Banded squats and shoulder work.

EMOM 10 minutes
Back Squat x 3@81%

Then…

5 Rounds
5 Power Cleans, 155 / 110
5 C2B Pullups

Competitors:  205 / 145 & Muscle Ups

Squats…boom… They get a little heavier, but we’re getting a little stronger. Again all the PoPs; Keep the weight in your heels, a flat back and knees pressing out over your feet. Obviously we don’t do many Back Squats in WODS, but the benefits we will see in so many other movements will be huge. Keep it up!
The WOD is not a lot of reps, but we are lifting fairly heavy and doing more technical gymnastics movements. 155# Power Cleans or an appropriately scaled weight should feel heavier than you’re used to in a WOD. It’s very possible these can’t all be done unbroken. That’s ok, but don’t spend a lot of time staring at it. If you have to set it down, take a deep breath and get your hands back on it. If you don’t have Chest to Bars quite yet, that’s ok. Try to do the most difficult scale that you’re capable of (Butterfly Pull-ups, Strict Pull-ups, Kipping Pull-ups, Ring Rows, etc). Competitors haven’t done Muscle-ups in a WOD in a couple weeks, so here you go. You have to move some heavy Power Cleans first to get there though.

Post WOD
Roll your glutes and hamstrings well. Also hit the lats.

7 / 12 / 2014

Pre WOD
Warmup and core. Calf and ankle mobility. Hollow Body holds

For Time
60 / 48 Calorie Row
50 Situps
40 Box Jump Overs, 24 / 20
30 T2B
20 Burpees
10 Muscle Ups

It’s time to get on the rowers. This chipper style workout starts with a 60/48 calorie row. Don’t go trying to sprint through this. It will only leave you gasping for air through the rest of the workout. Control your pace and your breathing. For the Box Jump Overs ladies should use the benches with 45# plates underneath to get to 20″. If a 20″ box is necessary then it is ok to jump onto the box then step over the other side. A scale for the Muslce-ups will be C2B, Strict Pull-ups, Kipping Pull-ups, Banded Pull-ups, etc. Muscle-ups can be done either on rings or on the rig.

Post WOD
Spend some time rolling everything after this. It will lead into your rest day so that you’re fresh for next week’s fun.

7 / 11 / 2014

Pre WOD
Warmup and core. Banded shoulders to help with Strict Press and Snatches. Burgener warmup to focus on all the pulls and the catch of the Snatch.

EMOM 5 minutes
Strict Press x 4@70%

Then…

Every 2 minutes for 5 cycles:
Power Snatch  + Hang Squat Snatch + Squat Snatch

For the Strict Press EMOM it is slightly lighter than last week, but we are adding a couple more reps total. Always focus on keeping the lower body and core tight, and let your shoulders do all the work here. If you’re feeling you have to Push Press this, then drop the weight down to something you can do strict.

The WOD is focusing on Snatch skill. This is not meant to be a PR day, but if your form is solid it is ok to increase weight throughout the 10 minutes. On the Power and Squat Snatches control the weight up to your knees. The rest of the movement is where the “magic” happens. From your knees to the catch you NEED to be as explosive as you possibly can. Keep the bar path as close to your body as you can, and pull yourself underneath the bar, locking out your arms as fast as possible.

Post WOD
Roll the hamstrings and quads and really lacrosse ball the shoulders and thoracic spine.

7 / 10 / 2014

Pre WOD
General warm-up.  Use the bands to help the shoulders in front rack position.  Banded squats to get ready for the strength.

EMOM 10 minutes
Front Squat x 3@83%

Then…

Amrap 10 minutes
10 Pushups
5 Front Squats, 95 / 65
20 Double Unders

Competitors:
HR Pushups
Front Squats, 135 / 95

We are finishing up week 2 of the squat program with a robust 10×3 EMOM @ 83%.  It’s heavy.  Keep all the points of performance (PoP) in mind; keep your weight in your heels, knees pressed wide over your feet all the way down and back up, and elbows driving UP UP UP the whole time.

This is meant to be a quick paced, lighter WOD.  Keep your body tight from head to toes on the Pushups.  NO WORMS!  We promise the Front Squats in the WOD will feel really light in comparison to the strength.  Don’t let your form go just because of that.  We’ll push the cardio with the Double Unders.

Post-WOD
Roll quads and lacrosse ball the shoulders and thoracic spine.