3 / 26 / 2012

How true…How true.  Training for the zombie apocalypse is what we do here people!  Get on board now. Don’t be “that person”… you know who I’m talking about, we’ve all seen the movies….or should I say, “pending documentaries”.  (hint:  read the shirt)

12 minute Amrap

HSPU, 3 reps

Power Snatch, 6 reps 115 lbs / 75 lbs

Toes through Rings, 12 reps

Double Unders, 24 reps

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3 / 24 / 2012

8:00 – 10:30 A.M.
Daniel Seal Suicide Prevention 5k
Team WOD at Sherwood Park
Weathering Permitting

11:00 A.M. – 2:00 P.M.
Back at Gym

5 Rounds
5 Hang Clean 165/115
15 GHD Situps

3 / 23 / 2012

Hopefully this helps improve your score on this WOD.

Open WOD 12.5

7 minute Amrap

3 Thursters, 100 lbs / 65 lbs

3 Chest to Bar Pullups

6 Thrusters, 100 lbs / 65 lbs

6 Chest to Bar Pullups









and so on until time is up

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3 / 22 / 2012

I decided to give this system a shot. It has a grind stone to grind calluses down. A daily moisturizer to help keep the calluses pliable.  Finally, there is a quick fix dose, that supposedly, helps to protect and heal rips and tears quicker. I will start using it tonight and will post the results later on. Hopefully it works well.

10 Minute Amrap:

30 Deadlifts, 135 lbs / 95 lbs

30 Deadlifts, 225 lbs / 155 lbs

30 Deadlifts, 275 lbs / 190 lbs

As many reps as possible with 315 lbs / 210 lbs

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3 / 21 / 2012

Double Unders…..AAAAHHHHHH!!!

4 Rounds:

Run, 400 meters

Double Unders, 40 reps

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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:


Burpee Box Jumps

SDHP, 75 lbs / 45 lbs


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


Deadlift, 105 lbs / 75 lbs

Hang Clean, 105 lbs / 75 lbs

Push Jerk, 105 lbs / 75 lbs

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3 / 18 / 2012


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…..


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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