Congrats to the two PR Fitness teams who completed the 100K Dances With Dirt team relay event on Saturday.  Both teams did great, with our all girls team coming in 10th overall.  More importantly,we raised another $500 for the Wounded Warrior Project.  Check out the race report on the PR Fitness blog. More PR Fitness on Fox 59 – A couple weeks ago, Fox 59 came to our gym to […]

Workout: Danielle’s 9:30am bootcamp, or recover.  You may also make up missed workouts, as appropriate. Huge “THANK YOU” to everyone who sent emails, text messages, voicemails, smoke signals, etc. for today’s interview on Fox 59.  While I haven’t seen the clip, I’ve heard it went pretty well.  Angela Ganote (Fox 59 morning show) made the whole process much easier and less stressful.  Thanks, Angela, for the opportunity to share the […]

Warm Up/Mobility Workout: 3 rounds for time of Overhead Squat X 20 – Men @ 95#, Women @ 65# Sandbag Get Up X 10 each side – Men @ 60#, Women @ 40# Kettlebell Sumo Deadlift High Pull X 20 – Men @ 50#, Women @ 35# Renegade Man Maker X 10 – Men @ 35#, Women @ 20# Box Jumps X 20 – Men @ 24″, Women @ 20″ […]

Warm Up/Mobility Workout: Complete as many rounds as possible in 20:00 of – Zercher Squat X 5 – Men @ 135#, Women @ 95# Knees to Elbows X 10 Push Up X 15 Finish session with 15:00 of stretching/mobility and tennis ball/foam roller work Scaling Options: Reduce the load to a more manageable weight If you cannot do Zercher Squat, do PVC Zercher Squat or dumbbell front squat at a […]

Do the following running workout: 10 x 100 meter sprints with 90 sec recovery.  Those who just did the Indy Mini, or those who are racing Dances with Dirt this weekend should do all intervals at less than 80% of you maximum effort.  All others should do max effort on each interval.

Warm Up/Mobility Skillz and Drillz/Strength Session: Shoulder Press Beginners – 8, 6, 5, 5, 5 Intermediate – 5, 5, 5, 5, 5 Advanced – 5, 3, 1, 1, 1 Optional MetCon: For time – 21, 15, 9 reps  of Push Press – Men @ 95#, Women @ 65# Kettlebell Swing – Men @ 50#, Women @ 35# Burpee

Danielle’s 9:30am bootcamp, make up missed workouts as appropriate or rest. PR Fitness Indy Mini runners – you may do a 15:00 run today, if you want to loosen up your legs, otherwise, rest and get ready to rock tomorrow.  Look forward to seeing everyone at the finish line.  3, 2, 1… GO!

Warm up: Skillz and Drillz: Front Squat practice – Beginners work on form/technique and the following reps – 8, 6, 5, 5, 5 Intermediate work up to 5 rep max – 5, 5, 5, 5, 5 Advanced my go for new 1 rep max PR – 5, 3, 1, 1, 1 Rest 10:00, then… MetCon -3 rounds for time Front Squat X 15 – Men @ 135#, Women @ 95# […]

Warm up = 10:00 box step ups – Men @ 24″, Women @ 20″ Skillz and Drillz = Rope climb practice Workout = 5 rounds for time of: Dead Lift X 5 – Men @ 225#, Women @ 185# Burpee X 5 Pull up X 5 Box Jump X 5 – Men @ 24″, Women @ 20″ Weighted Sit up X 5 – Men @ 45#, Women @ 25# Rest […]

Indy Mini Athletes – Rest day or stretch/mobility.  May also attend my 5:45pm yoga class at Cityoga. All others… Run 20:00 time trial – all out effort.  Post distance to “comments”