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