The PR Fitness Facebook page currently has just over 90 "fans". As soon as we hit 150 fans, we will have a drawing for a one month unlimited membership to PR Fitness. Click HERE to go directly to our page.
Need more incentive - okay, here goes.... we currently have 20 "followers" on Twitter. Once we hit 50 followers on Twitter, we will give away another month of unlimited sessions at PR Fitness. Click HERE to go to our Twitter page.
Do your thing, Social Media Ninja's, and tell all your FB friends and Twitter followers to hit up our FB and Twitter pages.
Look for more giveaways and prizes coming soon as PR Fitness nears it's one-year anniversary!
Tuesday, August 31, 2010
Wednesday, August 25, 2010
Yoga for Functional Movement and Performance
Alright, PR Fitness Athletes, time to pony up and git yo butt into the Thursday evening yoga session. I know a few of you are excused due to time commitments and other obligations which make it impossible to attend. For others I know child care might be a challenge (check out Kidz Depot!). Yet, there are some of you who have yet to check out our yoga class because of your "priorities" - as in, "I can only come to class 'X' number of times per week and I want to get my butt kicked in class, not do yoga!" If this is you, I would challenge you to shake things up for 4 weeks and see what happens - forgo one of your regular classes with us and attend Yoga from 6:40-7:40pm. I guarantee you will see improvements in your movement patterns, you will feel better AND you will improve your performance.
How low can you go? Here, one of my private clients, Bob, demonstrates healthy mobility of the lower body, shoulders, and thoracic spine. The challenge is to stand as close to the wall as you can, extend your arms overhead, assume a full squat position, and then stand back up - all without touching the wall. The goal is to be able to complete this maneuver with your toes in contact with the wall
For those not currently doing the monthly unlimited, let me sweeten the pot to help entice you to come to yoga - from now through the end of September, those who are current members of PR Fitness, i.e. you are paying for at least one class per week, you can attend your first yoga session for free and each additional class will only cost you $5.
Be there!
My classes are not your typical yoga classes (whatever that might mean), rather, I emphasize postures and movement that enhances joint mobility, improves functional movements patterns, and boosts performance. Often, I break out the foam rollers, tennis balls and other devises of torture and doom for myofacial release, trigger point work, and self massage. What does all that mumbo-jumbo mean? You will move better, be more pain free, squat deeper, and posses the capacity to move your body/limbs through a healthy range of motion. Additionally, you will perform better in your day-to-day activities, get more out of your training sessions, improve athletic performance, and recover quicker after your workouts. Have trouble doing full squats? How about overhead squats? Have sticky shoulders, tight hamstrings or low back pain? Get to class this week! You will be glad you did.
How low can you go? Here, one of my private clients, Bob, demonstrates healthy mobility of the lower body, shoulders, and thoracic spine. The challenge is to stand as close to the wall as you can, extend your arms overhead, assume a full squat position, and then stand back up - all without touching the wall. The goal is to be able to complete this maneuver with your toes in contact with the wallBe there!
Sunday, August 22, 2010
Upcoming Race - Who's In?
Toeing the start line of an endurance race is a fantastic way to put your fitness where your mouth is. It's also an excellent way to overcome excuses and fears. Many "athletes" train day in and day out, yet turn the other way when it comes to signing up for a half marathon, ultramarathon, triathlon, adventure race, or other endurance event.
Where one places in an event matters very little. In fact, you learn far more about yourself when you don't win or don't even place well in your age group. The lessons and rewards come from committing to an event, training for the event, preparing for the event, and participating in the event. The key is to take each step with conviction and a light heart. Embrace the obstacles that crop up in your life which make getting in your workout a challenge. Embrace the days you have to miss a training session because of other responsibilities. Embrace the great workouts; embrace the one's that suck as well. Unless you are a paid, sponsored athlete, there should be very little pressure on you to perform - enough to keep you motivated, yet not so much that it creates undue stress in your life.
While participation in a short endurance race (5K, sprint triathlon, flat 1/2 marathon, etc.) is a great way to stay motivated and enjoy your fitness, I promise - you learn far more about yourself when you are 5 hours into an endurance event, on the brink of exhaustion, wanting nothing more than to quite, than you can learn in 10 years of therapy. When you are completely broken down, stripped of your pride, your ego, and your defenses, you discover who you really are - you always walk away (or limp away) a better person, regardless the outcome.
If you are interested in an upcoming endurance event that is taking place right in our back yard, check out the upcoming Eagle Creek Trail 1/2 marathon and marathon. Already, I know of two PR Fitness athletes who are doing the 1/2 marathon and I just signed up for the full. If you are interested, get signed up. If you are interested, yet nervous, get signed up. If you would rather get a root canal than run a 1/2 marathon on the trails of Eagle Creek - see a psychiatrist, then sign up. Okay, I'm kidding about the psychiatrist thing (a little), but sign up. Myself and the other coaches at PR Fitness are happy to help get you prepared for the upcoming race, so let us know if you need help. Richard and I are planning to host a few training runs and "special events" at Eagle Creek this fall, which will be great training opportunities to get you ready for your race.
Be sure to email me when you have signed up- chris@prfitness.net.
Here is the link to learn more about the race and get registered: http://planetadventurerace.com/trail/eagle/index.shtml
2009 JFK 50 Ultramarathon, Hagerstown MD - Race Result: DNF. Pulled from the course at mile 35 for reaching the checkpoint 15 minutes past the cutoff time. Personal Results: learned more about myself mentally, physically, and spiritually in 35 miles than most people will learn about themselves in a lifetime.
Where one places in an event matters very little. In fact, you learn far more about yourself when you don't win or don't even place well in your age group. The lessons and rewards come from committing to an event, training for the event, preparing for the event, and participating in the event. The key is to take each step with conviction and a light heart. Embrace the obstacles that crop up in your life which make getting in your workout a challenge. Embrace the days you have to miss a training session because of other responsibilities. Embrace the great workouts; embrace the one's that suck as well. Unless you are a paid, sponsored athlete, there should be very little pressure on you to perform - enough to keep you motivated, yet not so much that it creates undue stress in your life.
While participation in a short endurance race (5K, sprint triathlon, flat 1/2 marathon, etc.) is a great way to stay motivated and enjoy your fitness, I promise - you learn far more about yourself when you are 5 hours into an endurance event, on the brink of exhaustion, wanting nothing more than to quite, than you can learn in 10 years of therapy. When you are completely broken down, stripped of your pride, your ego, and your defenses, you discover who you really are - you always walk away (or limp away) a better person, regardless the outcome.
If you are interested in an upcoming endurance event that is taking place right in our back yard, check out the upcoming Eagle Creek Trail 1/2 marathon and marathon. Already, I know of two PR Fitness athletes who are doing the 1/2 marathon and I just signed up for the full. If you are interested, get signed up. If you are interested, yet nervous, get signed up. If you would rather get a root canal than run a 1/2 marathon on the trails of Eagle Creek - see a psychiatrist, then sign up. Okay, I'm kidding about the psychiatrist thing (a little), but sign up. Myself and the other coaches at PR Fitness are happy to help get you prepared for the upcoming race, so let us know if you need help. Richard and I are planning to host a few training runs and "special events" at Eagle Creek this fall, which will be great training opportunities to get you ready for your race.
Be sure to email me when you have signed up- chris@prfitness.net.
Here is the link to learn more about the race and get registered: http://planetadventurerace.com/trail/eagle/index.shtml
2009 JFK 50 Ultramarathon, Hagerstown MD - Race Result: DNF. Pulled from the course at mile 35 for reaching the checkpoint 15 minutes past the cutoff time. Personal Results: learned more about myself mentally, physically, and spiritually in 35 miles than most people will learn about themselves in a lifetime.Sunday, July 25, 2010
Friday, July 16, 2010
CrossFit Games
The 2010 CrossFit Games kickoff today - the team events are already underway, the Masters division begins later this afternoon, then it's the official "opening ceremonies" and the first individual WOD of the games.
Personally, I'm not a huge fan of the games. I admire the abilities of the athletes, but, in my humble opinion, the games really skews what's at the heart of CrossFit. Many of the athlete's have become "specialist" in CrossFit, often doing 2, 3, or even more WOD's in a day. I love the attention that the games is getting and will get and some of what that will do for this style of training as a whole - CrossFit is going to get even more huge than it is and the media attention of the games is going to do a ton towards making that happen. Yet, at the same time, I'm still not a big fan. Fan enough to follow the events of the weekend and cheer on my "favorites", but that's about it. In fact, I'll be glad when they are over and the CF main site gets back to posting videos that are not all about the games.
Okay, enough of my personal views. If you are interested in following the games, just go to: http://games2010.crossfit.com/ and you will find far more than you ever wanted to know about the games and the athletes. They even have a live video feeds if you want to check it out.
"Average" CF athletes stats compared to some of mine. Indulge me a little and check this out, and BE SURE TO READ ALL THE WAY TO THE BOTTOM - you might find this as interesting as I did. The first stat is the average competitors stat, the second number is mine:
Age: 29 - 42
Height: 5' 5" - 5'10"
Weight: 138 - 195
Max Deadlift: 303 - 325
Max Back Squat: 221 - 285
Max Clean & Jerk: 157 - 185
Max Snatch: 121 - 135
Max Pullups: 32 - 25
Helen Time: 9:03 - 9:58
Fran Time: 4:12 - 6:40
400m run time: 1:13 - 1:20
5K run time: 22:30 - 26:00
Here is the funny part - the "average" stats listed above are the averages of the WOMEN competing this year!!!!! That means that if I were competing against the women, I'd get my a$$ kicked in most events!
Here are the real averages of the guys, as posted on the games site:
Age: 28 - 42
Height: 5'8" - 5'10
Weight: 188 - 195
Max Deadlift: 470 - 325
Max Back Squat: 383 - 285
Max Clean & Jerk: 271 - 185
Max Snatch: 209 - 135
Max Pullups: 52 - 25
Helen Time: 7:39 - 9:58
Fran Time: 2:43 - 6:40
400m run time: 1:01 - 1:20
5K run time: 19:44 - 26:00
So, as you can see, I'd really get crushed by the guys. Wonder how I would stack up against the new division - "Masters", which is 50+....
Enjoy the games, just don't get hung up on it - focus on what our training is all about - getting fit, training hard, self improvement, community and so much more.
Personally, I'm not a huge fan of the games. I admire the abilities of the athletes, but, in my humble opinion, the games really skews what's at the heart of CrossFit. Many of the athlete's have become "specialist" in CrossFit, often doing 2, 3, or even more WOD's in a day. I love the attention that the games is getting and will get and some of what that will do for this style of training as a whole - CrossFit is going to get even more huge than it is and the media attention of the games is going to do a ton towards making that happen. Yet, at the same time, I'm still not a big fan. Fan enough to follow the events of the weekend and cheer on my "favorites", but that's about it. In fact, I'll be glad when they are over and the CF main site gets back to posting videos that are not all about the games.
Okay, enough of my personal views. If you are interested in following the games, just go to: http://games2010.crossfit.com/ and you will find far more than you ever wanted to know about the games and the athletes. They even have a live video feeds if you want to check it out.
"Average" CF athletes stats compared to some of mine. Indulge me a little and check this out, and BE SURE TO READ ALL THE WAY TO THE BOTTOM - you might find this as interesting as I did. The first stat is the average competitors stat, the second number is mine:
Age: 29 - 42
Height: 5' 5" - 5'10"
Weight: 138 - 195
Max Deadlift: 303 - 325
Max Back Squat: 221 - 285
Max Clean & Jerk: 157 - 185
Max Snatch: 121 - 135
Max Pullups: 32 - 25
Helen Time: 9:03 - 9:58
Fran Time: 4:12 - 6:40
400m run time: 1:13 - 1:20
5K run time: 22:30 - 26:00
Here is the funny part - the "average" stats listed above are the averages of the WOMEN competing this year!!!!! That means that if I were competing against the women, I'd get my a$$ kicked in most events!
Here are the real averages of the guys, as posted on the games site:
Age: 28 - 42
Height: 5'8" - 5'10
Weight: 188 - 195
Max Deadlift: 470 - 325
Max Back Squat: 383 - 285
Max Clean & Jerk: 271 - 185
Max Snatch: 209 - 135
Max Pullups: 52 - 25
Helen Time: 7:39 - 9:58
Fran Time: 2:43 - 6:40
400m run time: 1:01 - 1:20
5K run time: 19:44 - 26:00
So, as you can see, I'd really get crushed by the guys. Wonder how I would stack up against the new division - "Masters", which is 50+....
Enjoy the games, just don't get hung up on it - focus on what our training is all about - getting fit, training hard, self improvement, community and so much more.
Monday, May 17, 2010
Sunday, May 16, 2010
Dances With Dirt 2010
As the saying goes, "a picture is worth a thousand words", so I'm going to let the images below tell most of the story regarding Saturday's race. The teams did great - with the factored in handicap, our PR Fitness "Kettle-Belles" came in 10th overall and the PR Fitness Dirt Nappers came in 49th. While I'm not 100% certain how they figured who finished where, as it was done on the honor system and when your last runner crossed the line, at the end of the day, where we finished mattered very little. Both teams did their best and they had a great time along the way. By far, the post race celebration was worth every moment spent on the trail - sharing stories, lots of food, a couple beers were passed around (thanks, Joe), and tons of laughter.
On a personal note, I had my worst performance ever in an ultra. The driving directions for my crew/support that was sent in my race packet were bogus, they were for last years aid stations - the route was different this year, so I only saw my crew (Jody, Becky, and Christian) three times during the race. I ran a great deal of the race with only a few drinks of water. At one point, I ran the equivalent of a half marathon with only water (I should have seen my crew 3 times during that stretch!). Unfortunately, I can't fuel up with they typical aid station fair as all the high sugar crap wrecks me - I'm better off with nothing than that stuff. Rather than carry everything with me, my strategy was to have my crew meet me, which worked out beautifully last year when the directions were accurate. Lesson learned, don't trust the race directors directions and always take fuel in a race like this.
I was right on pace until around mile 18 where with hardly any fuel or water, things quickly went downhill. Leg cramps set in, blurry vision, the whole 9 yards. I've never had this happen, I actually had to sit down a couple times or take a knee. Walkers started passing me, old people with walkers and oxygen tanks started passing me, and I think I even saw a turtle and a couple snails blow by. It was humiliating for the ego. A passing mountain biker gave me a hit off his water bottle which helped for a while. And, yes, it's true, if you read Jody's Facebook post - my survival instincts were on high alert for anything that might help, I found some trail mix scattered on the side of trail and ate a few M&M's and peanuts which also gave some temporary relief (I think a few bits of dirt and leaves made there way in as well - talk about "trail mix"!).
I made it to the mile 23 aid station, I had no choice but to throw down on as much food and hydration as I could stomach - down the hatch went a giant Snicker's bar (gift from a fellow runner), bag of potato chips, fistfuls of trail mix (sans leaves and dirt!), cup after cup of water, the rest was a blur. I stumbled out the the station. 20 minutes later I came back to life.
The last 8 miles went great and I was able to get back to consistent running. The finish was emotional, for sure, and while I didn't reach my time goal and my finishing time is an embarrassment, I did accomplish my primary goal which was to finish the race and raise money/awareness for the Wounded Warrior Project. What kept me going during the dark time was the support from you guys. And each time I stopped or wanted to quit, I thought of the Wounded Warriors we were running for - I thought of what these Hero's go through every day, their pain and suffering, and how they would think I was acting like such a baby - "suck it up, buttercup" - quitting was not an option.
At the end of the day, what matters most is that in conjunction with this race, we raised another $500 for the Wounded Warrior Project! "Thanks" to all those who ran, those who donated, those who supported, and to Fox 59 for letting us talk about our project.
If I get a race report from any of our team members, I'll be sure to pass them along as well.
Now, on to the pictures from the day. Photo credits go to Jody, Joe, and Bobbi - thanks guys! Warning, several of these are very "dirty" and may not be suitable for all viewers...
Vanessa, after a muddy section. Don't be fooled, it was actually much worse!
A rare moment, Chris in a really bad mood - realizing that the crew driving directions were bogus. Thanks for capturing the "moment" Jody : )
PR Fitness Coach, Richard, at the start line
Richard on a rare section of road, rather than trail...
Kelly is either doing some yoga between legs to recover, or showing off : ) Good job, Kelly. Not sure what the girl in the background is thinking...
Vanessa and Sherri - always such the downers, they NEVER know how to lighten up and have a good time... NOT!
Chris and Christian with the PR Fitness "Kettle-Belles" at the finish:
L-R Sherri, Sherry, Kelly, Vanessa, Cindy
Rob, at the finish - a very, very dirty man...
Joe and Vanessa in a horrible mood at the race. You can really see the misery in their face and how bad the day was...
Rob sandwich with Jen and Cindy. Are they sisters?
Jen and Lisa near tears...
Things got a little rough and the National Guard was called in for crowd control... or maybe that was one of the more enthusiastic teams going for the spirit/costume award...
4 of the 5 PR Fitness "Dirt Nappers" near death. I think the 5th member had already been taken to the morgue by this point...
No, I'm not pointing to my shirt, I'm pointing to my collapsed lung and ruptured spleen. The medal is for coming in last in the womens 90+ age group.
On a personal note, I had my worst performance ever in an ultra. The driving directions for my crew/support that was sent in my race packet were bogus, they were for last years aid stations - the route was different this year, so I only saw my crew (Jody, Becky, and Christian) three times during the race. I ran a great deal of the race with only a few drinks of water. At one point, I ran the equivalent of a half marathon with only water (I should have seen my crew 3 times during that stretch!). Unfortunately, I can't fuel up with they typical aid station fair as all the high sugar crap wrecks me - I'm better off with nothing than that stuff. Rather than carry everything with me, my strategy was to have my crew meet me, which worked out beautifully last year when the directions were accurate. Lesson learned, don't trust the race directors directions and always take fuel in a race like this.
I was right on pace until around mile 18 where with hardly any fuel or water, things quickly went downhill. Leg cramps set in, blurry vision, the whole 9 yards. I've never had this happen, I actually had to sit down a couple times or take a knee. Walkers started passing me, old people with walkers and oxygen tanks started passing me, and I think I even saw a turtle and a couple snails blow by. It was humiliating for the ego. A passing mountain biker gave me a hit off his water bottle which helped for a while. And, yes, it's true, if you read Jody's Facebook post - my survival instincts were on high alert for anything that might help, I found some trail mix scattered on the side of trail and ate a few M&M's and peanuts which also gave some temporary relief (I think a few bits of dirt and leaves made there way in as well - talk about "trail mix"!).
I made it to the mile 23 aid station, I had no choice but to throw down on as much food and hydration as I could stomach - down the hatch went a giant Snicker's bar (gift from a fellow runner), bag of potato chips, fistfuls of trail mix (sans leaves and dirt!), cup after cup of water, the rest was a blur. I stumbled out the the station. 20 minutes later I came back to life.
The last 8 miles went great and I was able to get back to consistent running. The finish was emotional, for sure, and while I didn't reach my time goal and my finishing time is an embarrassment, I did accomplish my primary goal which was to finish the race and raise money/awareness for the Wounded Warrior Project. What kept me going during the dark time was the support from you guys. And each time I stopped or wanted to quit, I thought of the Wounded Warriors we were running for - I thought of what these Hero's go through every day, their pain and suffering, and how they would think I was acting like such a baby - "suck it up, buttercup" - quitting was not an option.
At the end of the day, what matters most is that in conjunction with this race, we raised another $500 for the Wounded Warrior Project! "Thanks" to all those who ran, those who donated, those who supported, and to Fox 59 for letting us talk about our project.
If I get a race report from any of our team members, I'll be sure to pass them along as well.
Now, on to the pictures from the day. Photo credits go to Jody, Joe, and Bobbi - thanks guys! Warning, several of these are very "dirty" and may not be suitable for all viewers...
Vanessa, after a muddy section. Don't be fooled, it was actually much worse!
A rare moment, Chris in a really bad mood - realizing that the crew driving directions were bogus. Thanks for capturing the "moment" Jody : ) 
PR Fitness Coach, Richard, at the start line
Richard on a rare section of road, rather than trail...
Kelly is either doing some yoga between legs to recover, or showing off : ) Good job, Kelly. Not sure what the girl in the background is thinking...
Vanessa and Sherri - always such the downers, they NEVER know how to lighten up and have a good time... NOT!
Chris and Christian with the PR Fitness "Kettle-Belles" at the finish:L-R Sherri, Sherry, Kelly, Vanessa, Cindy
Rob, at the finish - a very, very dirty man...
Joe and Vanessa in a horrible mood at the race. You can really see the misery in their face and how bad the day was...
Rob sandwich with Jen and Cindy. Are they sisters?
Jen and Lisa near tears...
Things got a little rough and the National Guard was called in for crowd control... or maybe that was one of the more enthusiastic teams going for the spirit/costume award...
4 of the 5 PR Fitness "Dirt Nappers" near death. I think the 5th member had already been taken to the morgue by this point...
No, I'm not pointing to my shirt, I'm pointing to my collapsed lung and ruptured spleen. The medal is for coming in last in the womens 90+ age group.
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