UNBROKEN PERFORMANCE TRAINING!

Forging Above Average Fitness for strength, health and longevity.

Apr 12, 2025

Introduction

Unbroken Performance Training is my gym programming. After 10 years I finally quit CrossFit™ and became an independent endurance athlete and runner, “Hybrid Athlete”, if you want. That doesn’t mean I stopped lifting heavy. No, just got to be smart about it!

I have worked out at CF gyms spanning from Hawaii to Sweden and know CF box programming very well. During the same time period I have introduced many guys to CF and have had them working out in my garage and driveway.

Today I coach and train guys utilizing “Open Gym” hours at 📍Fortitude Fitness = #FF in Salmon Creek (Vancouver, WA). We have tons of space and all kinds of equipment and weights to construct fun workouts. If you know me, you have an invitation to come join!

Open Gym = $50/m Vs. CF Class = $165/m 👈

CF was sold to me with the slogan “Forging elite fitness”. Let’s examine it:

Most guys doing CF only workout once per day and maybe 3-4 days a week. During those 3-4 days they do lift heavy and by doing so justify this low volume. Blah! 👎

…I on the other hand workout 2-3 times per day, 7 days per week (Walk, Gym, Run) I always aim to get 12,000 steps daily or I feel like 💩 » MY TRAINING IS UNBROKEN! I am not elite but my performance is well above average.

// I did manage to keep this volume up while doing CF for two years, but I’m certain it held me back from improving my performance and just got me over-trained.

Unbroken Performance Training:

Get rid of the daily and random CF strength sessions. There are so many things wrong with this.
- You don’t follow through week by week unless you workout every day. This is so far away from proven strength training as you can get. All it does is causing you to be sore and hurting after the workouts. So, now you go home or back to work and feel useless. Wasn’t the goal to get fit? Maybe you’re fit for an 12 min AMRAP, but that is it.
- Is this just about money and business? Some guys will join CF only for the strength. Slowly they worm their way out of all cardio. I did this! I got bulky and unhealthy. Did I get strong? Yes, but if I had focused my strength training I probably would have seen 30% better performance from a proven program = 2 steps forward, 1 step back, 2 steps forward etc.
- ⚰Death. If you are overweight and have heart conditions, there is this awesome thing = CARDIO. It will make you lose weight and strengthen your heart. If you instead are trying to find your 1-rep max lift back-squatting you are doing it wrong and people need to try talking sense to you! Especially coaches… ☠☠☠☠☠
» I follow just _one_ 17-week once-per-week professional strength program at the time, but I train all muscles during the WOD/MetCon.
Stop the 🤡 circus! Read this: Josh Bridges 5 CrossFit Movements to avoid
It shouldn’t take you months/years to learn skills before you can workout, participate and put your name on the daily leaderboard. I do encourage skill work but it won’t be part of our daily WOD (Workout Of the Day).
BACK TO BASICS! Now when the circus has been shut down we can get back to focus on functional movements again and core muscle groups. I program Abmat sit-ups, Russian KB twists and Barbell Floor Wipers* on a weekly basis! Some CF boxes let it go months before sit-ups are seen. Instead of whining I just took the matter in my own hands and believe I have created something solid.
MAKE WORKING OUT FUN AGAIN! 🤙