Help (and Legal)
» SCOREBOARD
Workout posts has an optional scoreboard. The benefit of this, is that when the workout is posted again (and it will be) your old score (or record) is there easy to see.
Besides competing to get in top or higher up, you can now compete against yourself and get motivated to push a little harder. But consistently showing up is the true measure of high performance.
If you workout 5 days a week, I consider you an Unbroken Performance Athlete!
» WOD VS. GRIND AND TITLES
WOD means “Workout Of the Day”.
I don’t want to infringe on CrossFit™ affiliates who introduced it to me.
So, as of 4.6.26 all workout titles will be using GRIND instead. Which is a much better word explaining my programming.
GRIND is metcon, cross-training and my gym programming. Not my sport, not my identity and full potential. I train so I can give my all, outside of the gym!
Before #FF WOD MONDAY 4.6.26
NOW: #FF GRIND MONDAY 4.6.26 🤙
» ⌚ GARMIN WORKOUT FILE
For some workouts — Chippers and workouts that have a specified amount of rounds; I can create Garmin workout files. If you workout with me I can share them wirelessly watch to watch. The other option is to use a web browser. See posts for download instructions! 😎
» WHY NOT CrossFit™ - 7 REASONS
Save $110/month or $1,320/year — Open Gym + Subscription = $55/m Vs. CF Class = $165/m = 3X!!! 💸
Open Gym means we have space (privacy), equipment and workout options superior to a large class. // Fortitude Fitness also has the best location in SW WA.
Max 1-2 strength sessions per week, and when we commit, we stick to one lift. Example: ➡️17 Week Deadlift Program
The daily GRIND are tough 15-45 minute workouts using basic movements; Run, Lunge, Jump, Lift, Pull, Push, Carry + cardio machines (Row, Ski, Bike) and core work (Planks, Hyper-extension, Situps, Crunches, DB bent over row, Floor Wipers etc.) We warmup and stretch but come to the gym to GRIND. Because we don’t waste time on excessive strength sessions or outside-of-gym-useless-skills such as double-unders, ring muscle ups, pistols etc. we are conditioned to show up every day and handle much larger volumes of reps than others.
Common sense quality movement standards. If you know who Andrew Hiller is, you know CF has become a clown show, much like Hyrox™ Wall Balls… When you workout with me you are told to only hit the DB in the floor with one head on snatches and deadlifts — no need to do a negative lift. My wall walks are simple: belly to belly — if your hands are too far from the wall it will hurt you. CF has complicated all rules and common sense is gone. During the Open 26.3 announcement, the head judge tells the athlete on the floor to make sure to stand up on power cleans, so not to get “criticized by the internet”. What he should have said is to make sure elbows are rotated forward and not under or behind the barbell! The biggest violation… 🤦♂️
Running and cardio is super important to me. I will program sprint and Hyrox™ style workouts with much running. While Hyrox™ is popular it is trail-running and Spartan™ races that ignited this passion for me. The running we do is great conditioning for OCR (Obstacle Course Racing) where you need to run/work/run. But if you want to be a great runner you need to run much more and focus on ➡️ZONE 2
Consistent benchmarking. Besides a few benchmark and hero workouts, over 90% of workouts in CF are random workouts you do once and never see again. If you get frustrated with your performance and want to redo a workout, you have to do it alone.
- I will repost workouts over and over so you can see exactly if you are progressing month by month.
- PR is not lifts for us but workout scores.
- When Murph shows up we are conditioned and used to workout with weight vests. Not a once a year, shock to the body.
» PHILOSOPY
To be my best self, I aspire to:
Get 12K steps per day
GRIND 5-6 days a week
LIFT SMART - Lift heavy max 1-2 per week and follow proven strength programs
RUN 30 miles per week
ALWAYS BE READY
This website and Unbroken Performance Training = 2. and 3.
I don’t require or expect you to have the same philosophy as me. You might be fine with less steps and instead of running 30 miles you might love playing hockey and ride snowmobiles. Unbroken Performance Training can be part of your life as it is part of mine. I encourage you to live outside of the gym and learn real skills. Don’t make the gym your final destination…
» COMMUNITY STATS 📈
20 has participated.
11 has participated in person at FF.
12 has returned for more.
6 are invested and active.
» ”LEGAL”
None of my workouts are copyrighted. I don’t sell workouts. Most of the time when I program a famous workout from the public domain, I share it as a ‘freebie’. If I do restrict =🔒the post, it is because I want to protect personal notes, modifications and keep our scoreboards private.