Tuesday, July 18, 2017

The unspoken conceit of ANY fitness program

So I stole the title of this article from this post that I read yesterday. I've linked to Skyler's work in the past; he has a great perspective on smart programming, particularly with respect to doing what you need to stay healthy as you age. He has a bias towards doing as little as you need to - the minimum effective dose.

The reason I own a gym can be traced back to a great experience at CrossFit years ago (gasp!). This was before CrossFit is what it is now, so don't judge me. Back then it was all about minimum effective dose. Come in, do a 7 minute workout, go home. Of course, we now know you want to do more lifting weights and less looking like you're being electrocuted on a pull-up bar, but the core idea was there - just do only what you need. Of course, people felt like they needed more and what you see is basically a 1-hour aerobics class with the equipment changed out.

So why do I program a full hour of work instead of 7-minutes and go home? While I totally agree with Skyler that you don't need that much to maintain the hormone balance to benefit you as you age and that you can (easily) go too far and get hurt, there's another part of the gym that I like - the social, community, and mental aspect.

I've probably said a hundred times that the most important part of our day is the strength portion (and for those on the strength program, the most important part of that day is the main lift). The rest is not bad, but if you put all of your energy into the core barbell work, that's really all you need. But there is something extra special about spending the full hour at the gym, away from work, away from your other responsibilities, socializing with like-minded folks. That's why I want you to spend the full hour here - or more for those of you who like your bonus work.

The gym is not just a place to come in and put your time in and wait for the magic to happen. If you have that attitude, you really are wasting your time. But if the gym is your happy place, a place for you to reset from your day and connect with a group of great people - stay as long as you can.


row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips


front squat 8-5-3x5


2 TGUs between strength sets

Group Workout

4 rounds:
10 goblet squats
5L, 5R KB back squat  
Rest if needed.  Don’t take more than you need. (Hint, go heavy enough that you need some rest.)


40 inchworm + push-up
Hold in top of push up for 3/1000 if you can’t complete 40 without form breaking.


2 minute plank hold


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