3 / 20 / 2012

Could we see these this week in the Open?  It’s very likely.  So why not take advice from one of the best.  I know some of you have been working on these so hopefully these tips will put you upside down & locked out.

For Time:

10,9,8,7,6,5,4,3,2,1

Burpee Box Jumps

SDHP, 75 lbs / 45 lbs

Then….

Air Squats, 100 reps

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3 / 19 / 2012

I don’t know about anyone else but after Friday and Saturday’s destruction of my legs this blue gem right here is going to be my painful little friend….very painful

For Time:

100 sit-ups

followed by

1,2,3,4,5,6,7,8,9,10

Deadlift, 105 lbs / 75 lbs

Hang Clean, 105 lbs / 75 lbs

Push Jerk, 105 lbs / 75 lbs

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3 / 18 / 2012

Proud….

is the word most often used when we speak of these two.  The hard work and dedication they put into KnightsPTR and bettering themselves is an example anyone could live by.  They were the only athletes to complete the “burpee mile”.  The burpee mile being burpee broad jumps for a distance of 1600 meters.  I must say, 1600 meters, isn’t a walk in the park….. more like a crawl.  See what I did there??  Anyway, once again Allison (a.k.a. Honey Badger), cuz she just don’t care, and Crystal (a.k.a. Truhbul) gave us another instance in which to use the word proud when speaking of them.  Just to get to sit back and watch the transformation these two have made is just amazing.  Watch out for these ladies, they’re both gonna do great things.  Over 600 burpees and a little under 3 hours later, they both proved to themselves that they can do anything they set their mind to.  Once again…..

PROUD!!

Honey Badger (left)- 2 hrs 43 min

Truhbul (right)- 2 hrs 8 min

Rest Day

3 / 17 / 2012

I think this sums us up nicely.  Don’t you?

Dogwood Park,

Be There!!

We’re packing some rowers, bars, kettlebells, bumper plates, boxes and some mats. Should be fun!

3 / 16 / 2012

Those are some great tips from K Star. Put them to use and smoke this workoutAlso, I’m reposting Carl Paoli’s video on the double under and muscle up prep below in case you didn’t see it.  Both are full of good stuff.


Open WOD 12.4

12 minute Amrap

Wall Balls, 150 reps

Double Unders, 90 reps

Muscle Ups, 30 reps

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3 / 15 / 2012

For Time:

Row, 2K meters

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3 / 14 / 2012

6 Rounds
Pullups, 10 reps
Box Jumps, 10 reps
Run, 200m

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3 / 13 / 2012

This gives a whole new meaning to; leave it all on the mat.  Extra points to anyone who can guess the owner of this sweat angel.  Post your guesses to the comments.

For Time:

21 – 18 – 15 – 12 – 9

Power Snatch, 75 lbs / 55 lbs

Run, 400m between each set

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3 / 12 / 2012

Planning…

is one of the, if not, the most important part of changing the way you eat.  We all “mean well” and are “going” to start eating healthier….tomorrow.  The problem with tomorrow is that most have not planned for tomorrow.  Tomorrow is not the best day to go Hardcore on a life changing diet revolution…IF, you haven’t planned for it.  I’m not claiming to be some kind of food guru, but I do know that changing the way you eat for the better and the long run does not happen day to day.  It happens with a well thought out plan and some effort.  Below is a picture of a well thought out weeks worth of food.  All it took was some planning, a trip to the grocery store, and an afternoons worth of effort.  This is how it should look in your fridge if you eat to perform at your best.

10 minute Amrap

Squat Clean, 2 reps 165 lbs / 115 lbs

Muscle Up, 1 rep

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3 / 10 / 2012

For Time:

Row, 35 calories

21-15-9

Bench Press 165 lbs / 115 lbs

GHD sit-ups

Row, 35 calories

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