This is Coach Brandon from No Excuses CrossFit and I wanted to talk to you about our crawl, walk, run, sprint method. 

We realize that not everyone is starting at the same place when they begin working out with us. 

We don’t expect someone that’s working out for the first time in 10 years to do the same exercises and weight as someone as that’s been here for five years. That’s not safe, that’s not smart. 

Instead, we expect our members to take the crawl, walk, run, sprint approach. 

When you begin with us, you will do basic movements with little or no external load. Think of it like you’re crawling, learning to move. 

As you become more proficient in those movements and see your cardiovascular endurance improve, you can start to do more. Think of this like you’re walking. 

Once you have developed a sufficient training age, you will feel more confident in various exercises, able to lift heavier weights, and have the ability to do more volume in your workouts. This is the run phase. 

Eventually you will become proficient in most movements. Have the ability to lift weight you didn’t know was possible for you, and complete workouts that seemed unimaginable for the old you. This is the sprint phase. 

The pace at which you move from each phase is up to you. Don’t compare yourself to others, just focus on you and your fitness journey. 

Are you ready to crawl?