“That wasn’t that bad.”




“That was mild.”




“That was easy.”


Take a seat folks, because school is about to be in session.


Understanding the 3 ways in which we do Fitness at Railroad. 

Truth #1:

If we programmed every training session to be “Murph” like, or an Open workout like Thrusters & Burpees do you know what would happen? 


-Physical burnout 

-Receding progress/results 

-Psychological burnout 


-Some would eventually quit 


Think of this analogy real quick…. 

I’m sure you’re familiar with the sport of Football.

In season, they compete & have one game a week.  

They train & practice a few of the other days within the week.

& they rest to recover in there on top of it.

To perform to their best on game day.

One day a week.  


How do you think their bodies, minds and emotions would handle playing a game 5-6 back to back days a week on repeat? 


Truth #2:

Your workout does not need to leave you on the floor, absolutely kick your ass/destroy you and/or challenge you to your absolute threshold to be an effective workout that still brings you progress.


Are you a good driver?

I bet you are.

9 out of 10 people say they are. 

How did  you learn to become a good driver? 

Was it getting in your car for the first time with mom or dad and driving as fast as you could day in and day out. 

As fun as that may sound to some, it’s unrealistic. 

You made your progress by practicing. 

Now most of us will even be a bit on autopilot at times. 

The point is your progress was made in a training/practice state, not an all out. 


We train in 3 variations at Railroad.

#1 – Training 


#2 – Compete 


#3 – Move/practice 



This is where we spend most of our time and where you will make most of your progress. 


Once you’ve acquired a specific understanding, skillset, strength and confidence,  applying all of this within our workouts & day to day variabilities is the challenge.  The focus being to move fast (power output) & technically sound (efficiently and with efficacy) to produce the greatest results and increase your fitness. 


These are workouts that challenge you but not to your physical and psychological tolerance and threshold. 


You know you got in a great workout.  


You made progress.  


This is where we aim to spend 60-80% of our time, once we have acquired the specific understanding, skillset, strength and confidence of the movements we are doing that day. 



This is where you test yourself and your training. 


Think of a local competition, The Winter Classic, The CrossFit Open and maybe once a week or two depending on the individual. 


This is where you’re pushing your physical, psychological tolerances to their limits. 


Intensity is high. 


The demand from you is at your highest. 


How often should we go here? 


It’s a little different for everyone, but first you really need to assess your goals. 


Some folks shouldn’t go here.  

Would we recommend that our L.I.F.E class go here? 

Of course not. 

Would we recommend a brand new person go here?

Not yet. 


And of course, some folks may not want to go here, and that is fine too. 


For those who do, folks with aspirations to compete locally, do well in the open, and expand and test themselves you need to be strategic about how often.  


A good rule of thumb is once maybe twice per week depending on some factors you and your Coach should decide. 


Recently, surrounding the hero workout Murph, which is a high volume, extremely demanding hero workout we lowered the volume and stress level of the training before AND after. 


One of our members reached out to me and said, “I don’t like to tell you this but that workout was pretty mild.”



It was intentional.


How would we perform leading into Murph if that Saturday before we all did a crazy, high volume, mentally draining and physically demanding workout that left little in the tank come Monday? 


You know the answer. 


A member even recently shared with me this story of how a few years ago she thought a workout was only good if you went all in all out everyday.  And she said within a few weeks she lost her desire to go to the gym. It became a negative association. A battle she could never win. Her psyche lost out at that time. 


Now educated she understands the differences within smart training. 


Have you ever asked yourself what determines a great workout? 

If your requirement is you feel absolutely dead and spent like you gave it your all, you’re missing the boat. 


A great workout is one where you make progress. 

You move better. 

You overcome physical and mental challenges. 


Competing leaves you absolutely dead and spent.

And the assault bike.

That will always do the trick too. 


And while competing and pushing ourselves fills us with remarkable pride in ourselves and what we accomplished, it doesn’t need to be your go to for day to day determination of a great workout. 


Some days, whether it be the accumulation of the workouts/training you’ve done, your nutrition, sleep and stresses of everyday life you maybe feel like you don’t have it in you to workout. 


Unless rest is absolutely required and necessary these are perfect “just move” days. 


What could that consist of? 


Well if it’s gym related, light active recovery, long row, bike, jog.  


It could be performing a variation of staple warm up moves like inchworms, groiners, push up to down dogs, combined with static work like planks, handstand holds and bar hangs. 


It’s not limited to the gym and some folks thrive better out of that setting. 


Gardening, going for a walk, bicycling, swimming are some of a few examples. 


You’re moving. 


And moving is always key. 


Practice is another thing we could encourage after warm ups, or after workouts.


Practicing something you’d like to get better at like a double under.  Or your handstand kick ups. 


These things only improve outside the stresses of training and off the clock.  


If you want to gain, or better a skill, low heart rate, consistent and focused practice is how you’ll improve. 


In our private facebook group we recently highlighted two amazing women who have overcome injuries and are thriving again.  


Health is wealth and without the ability to move, or do the things we love, we aren’t totally fulfilled. Just ask these two ladies. 


So remember, at our core we are always focused on our health first. 



move daily, 

train often, 

& compete once in a while. 

I challenge you… 

This may require you to reevaluate your relationship with exercise and look inward.

A lot of people are scared to do that type of work. 


If you aren’t, I ask… 


→ Are you overtraining to compensate for stories surrounding a fear of weight gain? 

(You can’t out train a poor diet) 

(What’s a more empowering question or association you could possess?) 


→ Are you unsatisfied with a workout if you don’t feel like you’ve burned the appropriate calories? 

(Where did this stem from and why? Is this healthy?)

(What are you satisfied with?) 


Is the workout really not good if you aren’t left on your back having to have given it your absolute all? 

(Is that really true?)

(Of course not, where did you make progress today? What got better?)


A lot of these involve issues surrounding our body image and how we want to feel. 


These aren’t resolved with more training or daily “all out” workouts. 


They are resolved with addressing the real root of the issue and beginning to work on them.

Training is the place where we make adaptations. 

Where we build up physical, mental and emotional resilience. 

Where we get fitter. 


It’s also where we break our bodies and muscle tissues down. 


Repair and recovery via sleep and proper nutrition. 


Proper sleep and nutrition are what allow us to perform at our best. 


Training is a part of what we do to become the healthiest, fittest and or best looking version of ourselves. 


Each day we make progress through deliberate, focused effort. 


When I need to back off, I’ll just move my body. 


& when it’s time to test myself, 


I will give it my all. 


-Coach Shawn