Movement is the End. Not the Means | CROW Circle 001
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1. REMINDER – Movement is the End. Not the Means.
Most people train to chase a time. A medal. A finish line.
But at CROW, we don’t ask “What’s your next race?”
We ask: “Who are you becoming when you move?”
Fitness isn’t the point.
It’s a tool — a practice — to align your body, mind, and spirit with something deeper.
“You find alignment in movement. I find it in stillness.”
That’s what I heard this week. And it landed hard.
CROW makes room for both.
This isn’t about building a body for the spotlight.
It’s about building a body that answers the call at 50 — or simply shows up better than yesterday.
We need a temple.
2. RHYTHM – Where I Started
Before 15-hour weeks, I trained maybe five days total.
Not perfect. Not structured. Just consistent.
And that’s the point.
The goal isn’t 15 hours.
The goal is alignment — and sometimes, alignment shows up with more movement.
This Week’s Rhythm:
🏃♂️ 2-3x Easy Runs
Mornings if you can — especially Fridays
Walk/run until it becomes one motion
Don’t chase pace. Breathe through your nose.
Every year, I take 3 weeks off. No shame in starting with a walk/run.
🏋️ 1-2x Strength Sessions (Full Body)
Lighter weight, higher reps (start with 6-10 reps per set)
Focus: Chest, Back, Legs — compound only
Keep it simple. Keep it strict.
You earn heavier weight. You don’t chase it.
✝️ 1x Time with God
It’s not just a rest day. It’s an anchor.
Pray before the session. During. After.
Quiet the mind so the body can move with purpose.
3. RITUAL – The “No Music Run”
No phone. No headphones.
Just your key and a watch.
“We run to reconnect — not to escape.”
Feel the breath.
Hear the feet.
Let silence say something.
Keep showing up.
Steady. Silent. From Within.
— Nico + The CROW Team