Not a member yet? Register now and get started.

lock and key

Sign in to your account.

Account Login

Forgot your password?

Reason 2 – Why to remember your numbers

2. For the sake of your happiness!

PRs do two things:

1. They drive people nuts on social media when you constantly post about your #gainz
2. They make you feel warm and fuzzy inside

Let’s focus on the latter…

It’s human nature to be excited about tangible achievements.

There’s nothing like the feeling of doing something you didn’t think you’d ever be able to do, whether this means getting your first pull-up or muscle-up, or hitting a back squat personal best.

Our clients who are in tune with their bodies and their improvements are the ones who are the most likely to continue to commit to a fitness plan month after month, year after year.

Further, once you’ve been training for a while, PRs happen less and less frequently. But even if you’re plateau-ing in one area, you’re probably still improving somewhere else. And being in touch with where you’re at will help you appreciate wherever you’re improving.

If you have no clue where you’re at, and you show up everyday like a blank slate, you’re essentially stripping yourself of many of the joys that go along with working hard on your fitness.

Workout of the Day

Context: Competition

Mobility: Hip

Skill Practice Warm Up: fun games

Strength: 5×3 Front Box Squat – 9 of 15, same weight across, approximately 55-65% of max Front Squat

Super Set: 5×5 weighted strict pull up – or progression, “across,” scale to the same challenge

Metabolic Conditioning: For time


1000m Row
50 thrusters
30 kipping pull-ups

Performance: 45lbs
Athletic: 35lbs, band assisted pull-ups
Health: 25lbs, ring row
Scale as needed

OR “Jacked Jackie”

1000m Row, 50 thrusters (65lbs), 30 chest-to-bar pull-ups

Scaling Guide: Men 6-13 minutes, Ladies 8 – 15 minutes


Leave a Reply