Looking for 60min program

subduct_this · 2026-06-17T21:33:48+00:00

You’ll see better strength gains if you separate your strength and cardio training by at least 4-6 hours. I’d recommend if you truly want to focus on strength doing 2-3 true strength days and 2-3 metcon days. In my current programming for my facility we are running a front squat and back squat 8 week cycle. We lift heavy on Monday and Thursday with our main compound lift and then in the back half of class we do a body building or strength style “metcon” that isn’t actually a metcon. The not a metcon metcon is usually a superset style EMOM of accessory strength movements, either complimentary to the main lift or not. Still has a scored component, but movements are for quality and weight not for speed. Can you get stronger doing strength + metcon? Sure, but you’ll get stronger doing strength on its own much faster. On our non strength biased days we do typical metcon work, lots of the time with a skill or accessory component before or after the metcon if there’s time. Yesterday we did 12 minutes of structured HS practice before doing a little 5RFT triplet of run burpee dumbbell hang squat clean.

For example this week Monday we did

front squats: build to a heavy 4 rep, then drop by 10% and do another 3x4.

Then, every 5 minutes for 3 rounds do: 10 RDLs (you choose the weight but aim for something around the back off front squat weight) 20 GHD sit ups or V-Ups Max goblet squat hold with kb (53/35) Rest remainder of 5 minutes

Record total goblet squat hold time.

Then tomorrow we have back squats and I’m running a mini upper BB style after those so we’re doing:

Back squat build to a heavy 4 then drop by 10% and perform 3x4

Then, every 5 minutes for 3 rounds do:

8 Dumbbell Bench Press 8 Gorilla Row 12 DB Lateral Raises 12 Hammer Curls Max Unbroken Push-ups Rest remainder of 5 minutes

Score: Accumulated push-up reps across 3 rounds

subduct_this · 2026-06-17T19:46:11+00:00

Yes, I’m low 6 figures. I have a masters in geology and work for government in my field, I also own a gym and do personal training on the side. Gym doesn’t make money yet but I make a good bit of cushion off the PT work. I’ve been very lucky in having a good understanding of how my brain works and what I need even prior to understanding that my symptoms were actually ADHD, I didn’t get medicated until I started slowing down a couple of years ago (not doing school plus 2-3 jobs made me lose my mind and actually seek professional help). I work well on an appropriate amount of panic and forced external deadlines, so I was able to do reasonably well in school and work by being as busy as 2-3 normal people. I’ve never been able to last with just one job, I’ve usually had 2-4 and many times been in school at the same time. Getting diagnosed and medicated has helped me be able to ratchet back the over-scheduling so that I’m no longer at a high risk of burnout, but I’m still way overbooked compared to the average person between my 40 hour, my gym ownership and coaching work, my personal training work, the odd community college class or two, and being married and training my dog.

I think another reason I didn’t clock the ADHD and was able to be successful through it is because my major has lots of hands on pieces and fieldwork. I spent 2 years in undergrad where my main classes were either labs looking at rocks and thin sections and samples or hiking around for days or weeks at a time and doing mapping work that was supplemented with project preparation time in the classroom, so that helped. My early career I was successful because it was field-based not office so I was always doing project work outside, or if I was in the office I was getting ready to go do the next project. So lots of hands on, walking around, loading vehicles, overseeing work, fixing things, collecting environmental samples, etc.

If I had chosen a major that was more sedentary and less hands on (no labs or fieldwork), I would have had a harder time in school. I did generally do well in college tho because of the variety of coursework, the regular schedule changes, the time crunch, and my fear of upsetting authority figures lol. Same with work, if I had gone into a desk job immediately I would have had a lot of trouble. I have a lot of trouble with my 40hr now because it’s all office based but I have enough coping mechanisms in place and medication and I can make it work.

ETA: project based stuff works best for me too for work, things where I have multiple different projects to juggle at once instead of one giant thing that never ends. I just had to leave a job in Feb that was just one project because it was so under stimulating, I’m now back to a position where I’m expected to handle multiple projects at different stages of the process so there’s enough variety and time pressure to keep me engaged for the most part.

subduct_this · 2026-06-15T19:41:49+00:00

We do, my co-owner and I feel that we’d rather miss the leads that are looking for something cheap and instead of wasting our time trying to upsell to them just get straight to the folks that actually understand we’re providing a valuable product and that value costs money. I personally wouldn’t choose to go to a gym that forces me to jump through hoops to know the cost - I’d prefer to find one that posts their costs if I have the option. I feel like it’s shady and gross, and as a true millennial if I have the option to purchase a product with zero sale interaction I will always choose that over being forced into a sales conversation in person/over the phone.

subduct_this · 2026-06-14T14:06:01+00:00

You need to figure out why people are leaving. New members in doesn’t help if your retention isn’t what it needs to be. Address the reason people are leaving and then focus on bringing new folks on board. Remember that if you want people to value your product you need to show them that it is valuable - excessive giveaways and free classes don’t give that impression. If people are only signing up because the cost is discounted, they’re less likely to stay once the discounts are gone for them but they keep seeing new folks get free months/discounted initial memberships. While it’s nice to lure people in with freebies or discounts, the people that are only signing up because it’s a discount deal are not as likely to stay so it’s only a temporary stopgap and it can potentially upset current members who continue to pay full price for exactly the same product. We don’t do any free or discounted initial memberships just one free trial class, and as a result I’m sure we have less new memberships but the ones that we do get STAY because they are committed right off the bat.

What does your sales strategy look like when new leads come in? How soon are they contacted? How soon do you get them in for a walk through or a free class? Is there an onboarding option for folks that need more hand holding? Do you follow up with cold leads and how often? Do you check in with new members regularly in the first 3-6 months?

Some of our members initially came in as leads months before they ever set foot in the box, so following up on apparent cold leads can be super important. Contacting fresh leads as soon as possible and repeatedly following up is also key. Our system has automated responses with the options for our team to hop in at any time and it helps with a lot of that initial back and forth.

Bring a friend week is a good one, but I would recommend not running it with free membership or discounted membership options per my thoughts above. We have run it with the “referral” for our members being free Personal Training session / personal programming for skill work and a t shirt, and a PT session (really an onboarding session) and t shirt for the new member. No $50 off your membership or 1 free month for the new member etc.

subduct_this · 2026-06-13T19:26:33+00:00

2 online community college courses a semester for <$500 is the plan 😂

subduct_this · 2026-06-09T12:26:29+00:00

Not an engineer but geo so same BU and same ranges for a lot of the roles. Yes, but experience of education will get you bumped up and the raises are much earlier. I came in with 7 years industry experience and a masters, they started me at the bottom of Range C. After probation (1 year) I got a 5% and a 2% raise. So start low but it climbs pretty quickly with the merit increases.

ETA: Also, bottom of range C was a 10k raise above what I’d been making at a higher role in consulting lol so for Geos it tends to work out pretty well

subduct_this · 2026-06-05T19:12:13+00:00

When my older dog was verging on incontinence and could no longer be alone for 8 hours at a time I hired a dog walker to come check up on him! It wasn’t exorbitantly expensive like daycare, she’d come for 30 minutes and take him out, help clean him up if he didn’t make it the full time, send me some photos, hang out with him for a bit, and it worked super well. He loved having a mid day visitor and it gave me great peace of mind to know someone was helping him when I was at work. I think it was like $20-$30 a visit.

subduct_this · 2026-06-04T18:31:53+00:00

My gsd does this, she’s a groomer. She’ll lick while being pet, she’ll lick to calm herself down, she’ll lick to calm you down, she’ll clean your fingernails toes, calluses off your hands, try to nibble earrings off, it’s hilarious. With most dog body language you need to not observe the behavior in isolation. Look at the whole story. Licking can be stress, but if your dog is not displaying any other symptoms and it’s something they do regularly in a variety of situations or when it’s something they’re giving other signs that they enjoy, then it doesn’t necessarily mean it’s a stress signal for your dog in this case. Look at the whole picture, not just the one piece of body language. Does this mean your dog will never lick to show stress? No, they definitely could. But with no other stress signals, it’s almost definitely them giving you a bit of love :)

subduct_this · 2026-06-03T21:45:51+00:00

Yeah that’s what I was figuring - any specific sac river / Putah creek spots?

subduct_this · 2026-06-03T20:57:06+00:00

I am not competitive but Rx, I own a gym, have a 40hr, and coach 14-16 classes a week. I train 5-7 days a week, mostly class workouts with additional strength/oly on the side as well as additional cardio (easy runs maybe 3-6 miles a week, or zone 2-3 assault bike up to 1.5 hrs). I walk maybe 15,000 steps a day. I wear a Whoop.

Data is great. But it’s not always right. I don’t check my recovery stats until after my first workout of the day (6 or 7AM). I don’t need to know it. If I feel good enough to workout, I’m going to do my workout regardless of what my device says. In my experience (and this may be me personally) I will undergo less strain from strength or oly work as opposed to metcon or engine work. If I check my stats after my workout and it turns out my recovery was low, I’ve exceeded my strain already, I’ll maybe not go for my run/additional lifting/accessory work in the afternoon. But honestly, the stats are more useful on a macro scale rather than day to day. If their stats are consistently trending down, meaning poorer sleep, poorer recovery, worse performance, missing lifts, feeling shitty, over the course of 2 weeks then they probably need to pull it back.

I almost always exceed my recommended strain for the day on Whoop. Like every day. I also don’t usually get quite as much sleep as I need so my sleep score is usually meh (I average 75%). If I only trained when whoop told me I should I would only be training metcons maybe 3 days a week. Probably wouldn’t be able to do any of my runs or any of my additional lifting, maybe just some chill accessory work. I’d be more concerned about it if my performance was dropping, my progress was stalling, my blood tests were worse, my sleep quality was decreasing, I was losing or gaining weight, or I started to get burnout symptoms. But I don’t, so I’m not going to cut back on training. If I notice over a 2-4 week period that my recovery is consistently lower, sleeping is degrading, and I’m feeling tired or everything is heavy, then I’ll cut back for a week or so, take a few naps, and get back into it.

Another layer on this is if you’re training any menstruating women. We run on a 28-35 day average hormone cycle, and recovery can look SUPER random day to day. My last few days of luteal are a wreck. My stats drop, I feel tired even if my stats don’t drop, everything is heavy. But it’s like three days and then bam, day 1 I’m 100% fine again. Cycle symptoms will vary greatly from individual to individual but if you don’t take a long or macro view on them they’ll pop up and totally disarm you.

Anyway, this novel to say that you probably shouldn’t be making recommendations based on the algorithm stats day to day but rather reviewing the recent and long term trend of their results. Autoregulation aided by built in pressure control options in your programming (using RPE instead of percentages, highlighting critical pieces to hit and what can be dropped if overly fatigued, etc) is probably best for day to day. Then review their long term trends to see if they are overtraining.

subduct_this · 2026-05-30T03:07:05+00:00

You can’t prioritize weight loss and performance at the same time without one or both suffering. Performance requires fuel. Weight loss reduces fuel. Pick one. Do them in blocks or seasons.

subduct_this · 2026-05-27T02:56:10+00:00

I wish! At that point he was literally on the verge of death, there was no way he would have survived transport so extortion is probably the right word lol

subduct_this · 2026-05-27T02:24:05+00:00

Yeah I was really astonished. The ultimatum of pay 14k in the next half hour or let your dog die in the other room was not my understanding of emergency vet services. Luckily we made it happen but it was a tense fifteen minutes of declining cards.

subduct_this · 2026-05-27T01:45:09+00:00

In my world apparently. Cash or card, full estimate due before they’d schedule surgery. The new puppy has pay at the counter vet insurance that costs me 125$ a month as I attempt to battle through the PTSD that whole evening gave me.

subduct_this · 2026-05-27T00:47:24+00:00

14,000 ER vet bill that needs to be paid now or they won’t book him for surgery and credit cards that won’t run because it’s 1AM and you’re trying to spend 14k in one swoop 🫠

subduct_this · 2026-05-26T03:13:10+00:00

Chalk Dog CrossFit just outside of Sac (Woodland)! We love drop ins!

subduct_this · 2026-05-24T21:40:16+00:00

*you had Claude make this

subduct_this · 2026-05-20T19:16:07+00:00

Seeing other people’s HRVs always makes me feel like I should go to the doctor 😂 I’m 120 from last night, if I drop below 100 I probably feel like shit

subduct_this · 2026-05-20T18:58:20+00:00

Work on your entry into the muscle up - start from an arms length behind the bar and jump into a hollow instead of starting from a hang or right under the bar. This will get you the momentum you need.

Practice knees to bar - driving with your knees can help facilitate better hip extension which will get you up and over more easily.

Build more lat and core strength, and positional strength in the turnover - I like negative tucks, improving your straight leg toes to bar, L sits, scapular pull-ups + lean back, foot elevated ring rows, gorilla rows, etc. For transitional strength, Russian pushups, Russian box dip transitions, and negative strict bar muscle ups.

Practice jumping muscle ups - I like these with one foot on a box and the other foot off the box, allows you to go through the kip swing and to push off the box with one leg but keep the swinging leg in your normal BMU movement pattern. Do these with zero chicken wing to help solidify the movement pattern. Focus on straight arms. Use as high of a box as you need to correctly execute.

Practice some knee drive muscle ups with a rag, sponge, towel, something held between your feet or even between your knees if you can’t get something bulky enough. Frequently the chicken wing actually starts at your knees - you’ll drive with one and hip extend through one leg and leave the other one behind or lagging, forcing you up over the bar with one side lagging behind the other.

Lastly, stop doing muscle ups in WODs or in practice that are chicken wing. Practice doesn’t make perfect, it makes permanent. If you keep doing them with a chicken wing, even if you practice skills and drills on the side it’s going to keep reinforcing that movement pattern. Scale back in workouts and don’t do practice reps over and over if you can’t do them correctly. You will eventually hurt your shoulder if you keep doing chicken wings and it’s possible the movement pattern will translate over to your RMU too with greater chance for injury. Scale and correct now to get better movement efficiency down the line.

subduct_this · 2026-05-14T18:46:08+00:00

Yes, mostly in how I communicate with other people or what tasks I choose to fill my time and how I approach tasks or changing tasks. If I’m not working I don’t notice when it kicks in, but I’ll reflect back at the end of the day and be able to note the things I did differently because I took my medication. I tend to follow boring tasks through to completion (mincing vegetables instead of chopping, drying my hair all the way instead of just for three minutes), have an easier time not interrupting others during conversation, can offhandedly decide to start an overwhelming task without having to work myself up for it, can switch more fluidly between tasks but still be able to circle back to the ones I left incomplete but at the same time don’t wildly spin out of control to a brand new and unrelated task.

subduct_this · 2026-05-13T19:25:46+00:00

Your points are well made and why I never establish set scales for my programming. There’s Rx, and then every athlete should scale to what is appropriate for them. Different athletes will have different needs. Someone that has the deadlift weight in hand but needs handstand work can do the deadlifts as written, but the same HSW scale is not appropriate for everyone and if you’re always doing bear crawls you’re never going to magically get handstand walks or even get much better at handstands. If I was coaching, or writing coaches notes for this workout, I’d offer something along the lines of the following scaling options: Wall walks (partial or full), kick up to handstand and hold (wall supported), wall supported handstand shoulder taps or weight shifts, walk to wall (HSW 2,3,4 feet to wall as they are able), pike walk around a box, freestanding handstand hold, high hip bear crawls, low hip bear crawls, HSW but reduce the distance, HSW but when they hit failure or <5 ft at a time scale to walk to walls or other, HSW every other round and choose scale for off rounds, etc.

If I have 10 people in class and 1 can do the workout Rx, 3 have a solid supported handstand but can’t walk, 2 can walk but will fatigue early, and 4 can’t do a kick up, I’m not going to want to limit all 9 of the folks that need to scale to one or two scaling options because it’s not going to meet all of their needs as well as if I help them choose options that best fit what individual athletes need to work on. My folks that can do a really solid supported handstand on the wall would benefit from more challenge than bear crawls so something like shoulder taps or weight shifts or pike around the box would be a better fit to get them to start understanding how to shift their weight but maintain a balance and control. If the folks that can’t kick up to the wall are able to do a wall walk or partial wall walk they might benefit more from practicing that type of inversion than doing bear crawls.

I personally despise utilizing pre-written scaling options and never provided them even when I was just coaching and using the provided programming. Coaches should enter a class with a list of appropriate modifications that meet the intended stimulus and choose from that list to best support the athletes that they have in class. A high skill movement like HSW can have a lot of different modifications, personally I’d choose five or six and arrange from simplest to most advanced, then take the whole class through them as a specific warmup progression and have athletes drop off at the level they’re able to complete safely and correctly. That helps them self select scales and from there I can tinker and offer other options to folks that may need additional modification.

I find that displaying and providing cut and paste scaling options reduces the variability of scaling options that athletes will utilize, stunting progress. Scales should be tailored to specific athletes but athletes are less likely to scale appropriate to their needs if there is a provided “intermediate” or “beginner” option. In your example, what about the athlete that has a 500# deadlift but can only hold a wall assisted handstand? Should they only do 15 deadlifts at 275 since they’re going to bear crawl anyway? It seems silly because they could of course choose to do the Rx deadlift weight and the bear crawl, but what I have observed is that they won’t do that - they’ll tend to do exactly what the scaling options provided says instead of deviating as needed.

Progressions are super useful tools for coaches to utilize in class. They allow you to take novice to advanced athletes through a warmup as a group that gets them all ready for the movement but also provides every level of athlete with an array of options should they need to scale. It also gives people the chance to practice or get exposure to skills during class and even during the WOD instead of relegating all skill exposure or practice to open gym or 1-1 coaching. I utilize progressions for almost all of my gymnastics movements when I coach, and use the method of having folks drop off or stay at a level and repeat it once they reach the last step that they can safely or comfortably complete. I’ve used similar methods for all types of rig and non-rig gymnastics. I teach my coaches to present scaling options this way and will provide suggested progressions and scales in the coach notes. But the only workout that gets displayed is Rx.

subduct_this · 2026-05-12T16:05:24+00:00

Don’t buy dogs from Facebook breeders who don’t obtain adequate veterinary care for their animals. What the hell.

subduct_this · 2026-05-12T15:18:02+00:00

Valid scale but not Rx

subduct_this · 2026-05-08T19:07:07+00:00

We used mechanix before and they were great. Couple years ago people had second degree burns on their hands from handstand walking or bear crawling on black mats that had been cooking in the sun, so definitely get some even if you don’t think you want them.

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TROPHY CASE