1. REMINDER – Movement is the End. Not the Means.

Most people train to chase a time. A medal. A finish line.
But at CROW, we don’t ask “What’s your next race?”
We ask: “Who are you becoming when you move?”

Fitness isn’t the point.
It’s a tool — a practice — to align your body, mind, and spirit with something deeper.

“You find alignment in movement. I find it in stillness.”

That’s what I heard this week. And it landed hard.
CROW makes room for both.

This isn’t about building a body for the spotlight.
It’s about building a body that answers the call at 50 — or simply shows up better than yesterday.

No matter how you move — movement is the end, not the means.

2. RHYTHM – Where I Started

Before 15-hour weeks, I trained maybe five days total.
Not perfect. Not structured. Just consistent.
And that’s the point.

The goal isn’t 15 hours.
The goal is alignment — and sometimes, alignment shows up with more movement.

This Week’s Rhythm:

• 🏃‍♂️ 2-3x Easy Runs/Rides
• Mornings if you can — especially Fridays
• Walk/run until it becomes one motion
• Don’t chase pace. Breathe through your nose.

Every year, I take 3 weeks off. No shame in starting with a walk/run.

• 🏋️ 1-2x Strength Sessions (Full Body)
• Lighter weight, higher reps (start with 6-10 reps per set)
• Focus: Chest, Back, Legs — compound only
• Keep it simple. Keep it strict.
• You earn heavier weight. You don’t chase it.
• 
  
• ✝️ 1x Time with God
• It’s not just a rest day. It’s an anchor.
• Pray before the session. During. After.
• Quiet the mind so the body can move with purpose.
  

💡 Pro Tip:

“Never think about the next workout. If you’re anxious about it, you’re doing something wrong or secretly feeling like my dog, KONA.”

3. RITUAL – The “No Music Run”

No phone. No headphones.

Just your key and a watch.

“We run to reconnect — not to escape.”

Feel the breath.

Hear the feet.

Let silence say something.