If you can, take time to read this letter from Sydne, John Urschel's wife to PVCF. For the full post, click here.

"...Just 18 months ago, my then 43-year-old husband was saying things like "I feel like an old man," and asking me for help when he needed something from upstairs, because he just couldn't bear to make the trip again. His knees hurt constantly, much like they had in the 23 years since we had met. He'd been told by numerous doctors that there was nothing more that could be done, that he'd never run again, and he grappled with the idea of waiting until knee replacement was possible. He was depressed about what felt like an inevitability and began to skip out on family fun like skiing and other activities with our son. He gained weight, and hated that too. When we traveled, we calculated how much we could walk during the day, and his knees were often swollen and painful... Little by little over those 18 months, with incredibly hard work and dedication, my husband came back to himself. With box jumps and double-unders and all kinds of things I still don't totally understand, my husband's body and mind began to change, with muscle development and endurance growing... And he made friends who shared this interest, much like I have friends on my swim team. They have become a valued part of his workout community, and more... Thank you for helping my wonderful husband get his body back, and so much more. And a special thank you to Ryan Katz, whose help I know John values so very much. You guys rock! And John - Aidan and I love you so very much. First, Middle of the pack, or Last next weekend, you are totally FIRST to us. (I know, I know, I'm a dork!)"



Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. 2 Rounds NFT of 10 cossack squats, 10 spiderman stretches, 10 kip swings, 10 goblet squats, 10 single leg RDLs, 5 inchworms with pushups.

2. Technique Review: Burpee Box jump over.


3.”Fitness Forever Nutrition Challenge WOD 2 Test”

  • 5 min Max Burpee Box Jump Overs

LIII:24/20” LII: 20/12” LI: scale burpee as needed/step ups if needed

Rest/ Recover then:


3. "St. Valentine's Petard"

  • Overhead squat 4-6-8-4-6-8-4-6-8
  • Sit-ups 6-8-10-6-8-10-6-8-10
  • Single arm DB row 8-10-12-8-10-12-8-10-12

DB rows are listed as total reps(4R/4L, 5L/5R etc.) This workout is not for time, but you’ll have to hustle to get all the work done in 30 min.

LIII: sets across for OS, choose a challenging weight that you know you can handle for 8 reps., GHD sit-ups LII: OS or FS as appropriate, weighted situps. LI: front squats, butterfly sit-ups, 6 ring rows per round. no negatives!



Have fun!