CROW: Hybrid Training for the Athlete Who Outlasts

1. REMINDER – You Don’t Hate Running. You Hate Not Being the Best.Knees hurting? Ankles rolling? Shin splints? It’s not because you’re broken.It’s because you’re trying to move like a gazelle… instead of a horse.This week’s reminder is a reset:Stop performing. Start lasting.Barefoot. Grass. Cadence over chaos.You weren’t built to sprint. You were built to outlast.“Chase the body you want to run beside your kids with — 20 years from...

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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...

1. REMINDER – It’s not the GEAR. It’s the LEGS.Cycling is legendary… for overspending.Aero helmets. $5K wheelsets. $200 socks. You know the Ironman type.My story:I bought a carbon frame with Shimano 105. Nothing super fancy.But I rode it hard: → 12-hour, 129-mile races → Volcano roads in Mexico → Ironman 70.3 in Boulder, COStill runs like a machine. Because I built the engine.Forget what the salesman says.Forget the group ride peer...

This week, I hit my physical limit.I was doing pull-ups every :30 for 20 minutes — and it felt powerful. My diet was dialed in. 200g of protein. Everything was clicking… until it wasn’t.I slept wrong after training, and woke up with my trap locked up, neck frozen, and nerves firing. I couldn’t turn my head.In this first episode of the Come Back Stronger Series, I break down:How I overloaded my system without realizing itWhy my nerv...

1. REMINDER – Hybrid Training Is About Staying in the GameThe heart's stronger than your quads. That’s the point.Whether it’s the runner’s high or the high of the season—you want to feel it again tomorrow.But pounding pavement with thick heel-striking shoes adds up. Every step lands with 2–3x your bodyweight.That’s where hybrid wins. You stay consistent without breaking down.Too sore to run? Lift. Still tight? Cycle.The goal is...

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.
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