“Earlier today I had one of the more interesting runs that I’ve had in a long time…”  Click HERE to read the rest of the article.

PR Fitness Athletes take a full recovery day – no activity should be performed, if you have been following the assigned training.  Others may make up missed workouts. Thursday evenings workout was HUGE.  Most spent an hour to an hour and fifteen minutes working through this grinder of a session.  The intensity was not the factor, the work load was.  I don’t call these WOD’s “work capacity” for nuttin’.  These […]

Another big day for PR Fitness athletes.  Warming things up with more Get Ups and Complex work.  Enjoy! NOTE: When I prescribe weight, it is the max weight one would use for that movement.  Most will have to scale the load, and if this is the case, don’t sweat it. Warm up: Get up (sandbag, Turkish get up with dumbbell or kettlebell, medicine ball, whatever works for you) X 10:00 […]

Warm up.  not for time Get ups (sandbag, dumbbell, kettlebell, your choice) X 5:00 * Barbell Complex into instep stretch/pigeon lunge  X 4 rounds Barbell complex = 6 reps each of: deadlift, bent row, hang power clean, front squat, push press, back squat, push up. MetCon: 5 rounds for time of Run 400 meters Heavy deadlift X 5 (approximately 90% of your 1 rep max) Strict pull up X 5 […]

Running WOD: Tabata 1.5 Mile All out for :20, full rest :10, repeat until you have covered 1.5 miles. During work effort go 100%, during rest effort stop completely. Post time to “comment”.

Anaerobic Inc. Strength WOD: 5 rounds for time of: Bear Crawl X 5 links of the gym (approximately 125 feet) 10 Body weight back squats 10 burpees Scaling: Reduce the distance of your bear crawl Reduce the weight of the back squat to a manageable weight, just be sure to keep it heavy and challenging Scale burpees as needed Scale number of rounds as needed

PR Fitness Athletes – take it easy today.  Do some yoga/stretching and perhaps a hike; nothing intense today. Here is the latest piece of gear at PR Fitness: Okay, maybe not.  Here it is – our first of many plyo boxes. Expect several more to show up soon.  I built this today based off of plans shared by Rob Shaul of Mountain Athlete.  The boxes are 24″ on the tall […]

Rest Day. So, what was the mystery WOD on Thursday…?

PR Fitness Athlete’s training with me tomorrow night are in for a special treat, and to avoid spoiling all the fun, I’m not posting tomorrow nights WOD here.  All others, please do the following WOD. 3 rounds for time of – 5 reps Front Squat – Men @ 135#, Women @ 65# Sit Up X 30 Think this takes any strength, stamina, agility, accuracy?  Amazing athlete, who unfortunately died doing […]

WOD:  “Tabata Something Else” “Tabata” intervals = 20 seconds of work followed by 10 seconds of complete rest for 8 rounds.  In “Tabata Something Else” you perform tabata intervals with a continuous running clock of: Pull Ups Push Ups Sit Ups Air Squats Score = total number of reps completed. I like the below video of “Tabata Something Else”, not so much for the video quality but the fact that […]