Thursday

Warm Up/Skillz and Drillz: Turkish Get Up X 10:00

WOD: As Many Rounds As Possible in 15:00 -

• Jerk X 5 – Men @ 115#, Women @ 75#
• Front Squat X 5 – same load
• Lateral Jumps over bar X 12
• Push Up X 12

Above: Melissa, who has been training with us for several months, and Patrick, her husband. They were not able to attend class last night, so they rode their bikes to the gym to see what we were up to. Everyone, please give Patrick a HUGE "Welcome Home!!!" when you see him. Patrick, an officer in the US Navy, just returned from deployment in Afghanistan and did his first PR Fitness class with Danielle on Tuesday. Thank you for your service, sir! Ain't they a good lookin' couple?

Wednesday

Anaerobic Endurance WOD:

As many rounds as possible in 2 minutes of -

• Power Clean X 5 – Men @ 135#, Women @ 95#
• Shuttle Run X 10 meters (10 meters down, 10 meters back)

Rest 1 minute, then repeat for a total of 5 cycles

Score = total number of rounds complete + partial rounds.

The family that trains together... Kelly and Matt.

I love it when a workout leaves the entire class flat on their back.  Here are a couple of shots of the post-workout carnage on Monday.

Tuesday

WOD: To be posted later today.

Lisa, private client with Richard, demonstrating a unique lift known as "Reverse Hang Power Cleans". Lisa is a very powerful, strong, and fit athlete and has seen exceptional results while working with Richard. Schedule your private session or "Foundations" class with him today: richard@prfitness.net

Kelly - PR Fitness' newest member. Kelly recently successfully completed our "Foundations" program and attended her first official class last night. Be sure to introduce yourself when you see her in class. Welcome aboard, Kelly!

Monday

WOD: Starting each round 6 minutes apart, complete 5 rounds for reps of

• 1:00 Kettlebell/Dumbbell Swings – Men @ 50#, Women @ 35#
• 1:00 Burpees
• Run 400 meters
• Rest for remainder of 6:00

Score = total number of reps completed in all 5 rounds.

Skillz and Drillz: Rope Climb practice for remainder of class.

If you missed Chris’ live appearance on Fox 59 last Friday, click HERE to see the video.

Saturday

Last weekend the CrossFit Games were streamed live, in HD, with minimal commercials.  The commercials aired were by far the coolest of anything I’ve seen (including Superbowl commercials), and I’m one who generally DESPISE commercials.  If you want to see any of the games action, you can still catch it by going HERE and looking through the archives.  Check out this promo for “What is CrossFit”, which was one of the commercials aired.  Do yourself a favor and watch this in “full screen” mode.  Pretty amazing!

Weekend WOD:

• Run 1 mile time trial.

Friday

Interested in a “Nutrition Bootcamp” or learning more about the Paleo and Zone lifestyle?  Email Chris – chris@prfitness.net, or call: 317-213-0182.

WOD: Work up to 1 rep max back squat.

Rest 10:00, then -

5 rounds for time of:

• Burpee Box Jump X 5 – Men @ 24″, Women @ 20′
• 1 Arm Kettlebell Snatch X 5 each arm – Men @ 50#, Women @ 35#
• Handstand Push Up X 5
• Knees to Elbows
• Double Under X 15 (75 if doing singles)

"I Love Fran"... well, maybe not in this particular moment. Shot of Coach D "relaxing" last night after completing the CrossFit Classic workout, "Fran". This is the first time she completed the workout with the prescribed weight and no assist on the Pull Ups. PR Fitness co-owner, Jeff Porter set a new PR and several of our new athletes had their first Fran encounter. Good stuff...

Thursday

WOD: Another CrossFit Classic “Fran” -

For time, 21, 15, 9 reps of

• Thrusters – Men @ 95#, Women @ 65#
• Pull Up

Remaining time will be “Open Gym” hours for you to work on skills and/or weaknesses.

“Fran” time to beat?  Check out this “Firebreather”:

A more “real world” example:

Wednesday

WOD: CrossFit Classic “Grace”

For time -

• Clean and Jerk X 30 – Men @ 135#, Women @ 95

Rest 10:00 – then – for time:  Courtesy of PR Fitness Coach, Richard Stent

• 1 Push Up
• 1 Pull Up
• 2 Push Up
• 1 Pull Up
• 3 Push Up
• 1 Pull Up
• continue until you finish with 10 Push Ups, 1 Pull Up

Any remaining time will be “open gym” to work on skills weaknesses, etc.

Scene from Tuesday night's Warm Up - Sandbag Get Ups...

Tuesday

Coach D is back!  Be careful what you wish for…

Last call, y’all – If you want a PR Fitness T-Shirt or Ladies Tank Top, email me TODAY with your order – how many you want and what size: chris@prfitness.net.  Price will range between $20-$25 depending on how many we order.  You do not have to pay until we have the final total for you.

Warm Up: Sandbag Get Up X 5:00

Skillz and Drillz:

• Wall Ball
• Handstand Push Up

WOD: For time -

• 50 meter walking lunge
• 21 push ups
• 21 sit ups
• 50 meter walking lunge
• 18 push ups
• 18 sit ups
• 50 meter walking lunge
• 15 push ups
• 15 sit ups
• 50 meter walking lunge
• 12 push ups
• 12 sit ups
• 50 meter walking lunge
• 9 push ups
• 9 sit ups
• 50 meter walking lunge
• 6 push ups
• 6 sit ups
• 50 meter walking lunge
• 3 push ups
• 3 sit ups

Is it the new bumper plates?  If I may toot my own horn for a moment – our new “Troy VTX” bumper plates arrived from Christian’s Fitness Factory, so I gave them a test drive with a CrossFit Endurance Strength and Conditioning WOD, part of which entailed working up to a 1 rep Deadlift.  I PR’d by 25#, pulling 350# – not a lot compared to some, but for me, that’s a lot.  Making it more interesting, I have not done a 1 RM deadlift in 4 months!

Our new "Troy VTX" bumper plates - come on in for a test drive... This is a brand new product from Troy and so far, I think they are fantastic!

Monday

Warm Up/Mobility: As appropriate

Skillz and Drillz: 3 rounds, not for time.

• Pistols X 4 each leg (alternating) – if you cannot do Pistols, do progressions off a plyo box and/or use assist bands, door jamb, or other sturdy object.
• “Good Mornings” with PVC X 10

WOD: 5 rounds for time of -

• Hang Power Clean X 5 – Men @ 135#, Women @ 95#
• Strict Pull Up X 6 for men, 3 for women – X 10 if using assist bands
• Lateral Burpee (over barbell) X 7

Rest 10:00, then -

3 rounds, not for time:

• Toes to bar X 10
• Russian Twist X 10 each side – Men @ 25#, Women @ 10#
• Forearm Plank X 1:00

“People with ‘bad knees’ shouldn’t do squats”.  Really? I wish I had a dollar for every time I heard a “fitness expert” or medical “professional” say those words.  Don’t squat?  Okay, so they go to the bathroom standing up?  Below is a shot of one of my “star” clients, Katie, who I have been training for the past few years.  Katie is a shining example of someone who “shouldn’t be doing squats” due to past knee challenges.  Yet, here she is doing full Front Squats with two 20# kettlbells (she actually was deeper than this, but I didn’t quite capture it).  She is also very capable in the barbell Front Squat and Back Squat, where she can full squat more than her body weight.  The difference is functional fitness and hybrid training – PR Fitness style! “Don’t squat”?  Yeah, and people used to think the world was flat…