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CROW Circle 004 — Volume + Basics = Mastery. Reminder. Rhythm. Ritual. The Crow Circle Newsletter
📣 Announcement: Looking to Ride in CLT? GPS Vetted Routes at the Bottom👇
We're live on Apple and Spotify Podcasts 🎧
1. REMINDER – Fancy ≠ Mastery. Volume + Basics = Mastery.LIFTINGWhen I swam competitively, our dryland training was basic.Push-ups. Core holds. Bodyweight squats.Nothing fancy—just reps. Repeated.But as I got older, I got distracted.Push/pull splits. New systems. Optimizations.It became noise.What brought me back was endurance.I needed function, not fluff.Strength I could carry into 5-hour rides, long paddle sessions with my dog on the lake, and sprinting through 2-hour Sunday pickup games.Not mass—but capacity.Capacity to move, to play, to go as long as I want.I simplified.Compound lifts only.Chest. Legs. Back.20 minutes per body part.More weight. More reps. Progressive overload, patiently earned.Durability.The kind that shows up on the lake, on the trail, in life.Fancy doesn’t make you a master.Volume + Basics = Mastery#80PullUps-45Lbs-20Minutes
2. RHYTHM – Gear To Start LiftingKeep it simple, stupid (KISS Method).I use what I’ve got.Always pick an apartment with a gym or one nearby.Convenience is key.Make it almost impossible to skip.Remove. Every. Barrier.For weighted pull-ups?No belt. No fancy straps.Just kettlebells + resistance bands.Yep — the gym’s leftovers.For grip?No chalk. No gloves.Just paper towels from the bathroom.Dead serious.Paper towels might be the most underrated grip tool on the planet — but only these ones:Minimal Gear. Maximum Output.A hat. Shade. Keep your head in the game.Earbuds or a speaker. Get loud if you want — be that midnight psycho. Just be respectful.All you need:Cables. Pull Up Bar / Pull Down Machine. Dumbbells. A bench.That’s it.
3. RITUAL — The 10-Minute Strength Starter(Full Body in 30 Minutes)3 muscle groups. 10 minutes each.One timer. No excuses.🔁 The Setup - Pick One Per GroupChest → Push-Ups / DB Press / Barbell / CablesLegs → Squats / ATG LungesBack → Pull-Ups / Pull-Down MachineSet a timer for 10 minutes per muscle group.Do one set every 30–60 seconds — the interval is your rest.(Go heavier? Rest 60 sec. Go lighter? Push every 30 sec.)Just 10 minutes of focused work.📊 Track This:Weight usedReps per setInterval used (30s–60s)🔼 Progression Protocol:Every 2 weeks (or when you plateau):→ Add weight→ Add reps→ Shorten the intervalMore load. Same movements.This isn’t just strength for show.It’s strength that transfers — to the ride, the game, and the play.Track weight, reps, intervals.Master the basics.#10MinuteStart → 30-Minute WorkoutMy Workout?Same setup — but 20 minutes per muscle group.60 minutes total. 2–3x per week.
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By Host - Nico Gomez📣 Announcement: Looking to Ride in CLT? GPS Vetted Routes at the Bottom👇
We're live on Apple and Spotify Podcasts 🎧
1. REMINDER – Fancy ≠ Mastery. Volume + Basics = Mastery.LIFTINGWhen I swam competitively, our dryland training was basic.Push-ups. Core holds. Bodyweight squats.Nothing fancy—just reps. Repeated.But as I got older, I got distracted.Push/pull splits. New systems. Optimizations.It became noise.What brought me back was endurance.I needed function, not fluff.Strength I could carry into 5-hour rides, long paddle sessions with my dog on the lake, and sprinting through 2-hour Sunday pickup games.Not mass—but capacity.Capacity to move, to play, to go as long as I want.I simplified.Compound lifts only.Chest. Legs. Back.20 minutes per body part.More weight. More reps. Progressive overload, patiently earned.Durability.The kind that shows up on the lake, on the trail, in life.Fancy doesn’t make you a master.Volume + Basics = Mastery#80PullUps-45Lbs-20Minutes
2. RHYTHM – Gear To Start LiftingKeep it simple, stupid (KISS Method).I use what I’ve got.Always pick an apartment with a gym or one nearby.Convenience is key.Make it almost impossible to skip.Remove. Every. Barrier.For weighted pull-ups?No belt. No fancy straps.Just kettlebells + resistance bands.Yep — the gym’s leftovers.For grip?No chalk. No gloves.Just paper towels from the bathroom.Dead serious.Paper towels might be the most underrated grip tool on the planet — but only these ones:Minimal Gear. Maximum Output.A hat. Shade. Keep your head in the game.Earbuds or a speaker. Get loud if you want — be that midnight psycho. Just be respectful.All you need:Cables. Pull Up Bar / Pull Down Machine. Dumbbells. A bench.That’s it.
3. RITUAL — The 10-Minute Strength Starter(Full Body in 30 Minutes)3 muscle groups. 10 minutes each.One timer. No excuses.🔁 The Setup - Pick One Per GroupChest → Push-Ups / DB Press / Barbell / CablesLegs → Squats / ATG LungesBack → Pull-Ups / Pull-Down MachineSet a timer for 10 minutes per muscle group.Do one set every 30–60 seconds — the interval is your rest.(Go heavier? Rest 60 sec. Go lighter? Push every 30 sec.)Just 10 minutes of focused work.📊 Track This:Weight usedReps per setInterval used (30s–60s)🔼 Progression Protocol:Every 2 weeks (or when you plateau):→ Add weight→ Add reps→ Shorten the intervalMore load. Same movements.This isn’t just strength for show.It’s strength that transfers — to the ride, the game, and the play.Track weight, reps, intervals.Master the basics.#10MinuteStart → 30-Minute WorkoutMy Workout?Same setup — but 20 minutes per muscle group.60 minutes total. 2–3x per week.