CROW FAQ
Welcome to the CROW FAQ page.
These are real answers for real hybrid athletes — the founders, parents, and professionals who run, lift, and ride not for ego, but to stay strong for what matters.
CROW was built for those in the thick of life — the ones balancing work, relationships, family, and faith — who still choose to train.
It’s for people who move with intention, not for attention.
If that’s you, you belong here.
Philosophy
What is CROW?
CROW is a minimalist hybrid training system built for people who want to show up for life. It’s not about PRs, applause, or aesthetics. It’s about alignment, consistency, and presence — all anchored by a Higher Calling.
What does “Built From Within” mean?
It means training is led from the inside. Not by hype. Not by trend. Not by comparison. But by conviction — with purpose that comes from a deeper reason.
Who is this for?
CROW is designed for busy professionals, young parents, and high-capacity humans who don’t have time for fluff — but still want to stay strong, grounded, and ready. It’s not about age or gender. It’s about showing up.
Is this a program?
No. It’s a protocol and a philosophy. You don’t need an app. You need rhythm.
The 72-Hour Protocol
What is the 72-Hour Protocol?
It’s a minimalist weekly structure for hybrid athletes:
Run 3x per week (Zone 2)
Lift 2x per week (Full body compound: chest, back, legs)
Ride 1x per week (long, tech-free)
Rest 1x per week (Sunday = God, sacred)
It’s called “72-hour” not because of time per session, but because the total effort spans ~6–8 hours weekly — enough to train for life, not just a race.
What if I don’t bike?
No problem. Replace it with a long Zone 2 run, hike, or walk. The key is extended, quiet movement.
Can I do this in 4 days a week?
Yes. Double up sessions or drop to 2 runs, 2 lifts. Flex the framework. Rhythm matters more than perfection.
Do I need a gym?
No. A barbell, dumbbells, a bench, and space are enough. CROW is minimalist by design.
Is this scalable?
Yes. You can expand to 10+ hours per week once the rhythm becomes part of you. CROW is the base — build from it.
RUN
What kind of running?
Mostly Zone 2 (nasal breathing, conversational pace). 80% of your runs should be easy. The rest can have fire.
What if I have bad knees or tight shins?
Focus on mobility and strength: split squats, knees-over-toes work, hip thrusts, foot drills. Restore before you push.
How should I breathe?
Nasal for Zone 2. Mouth for sprints. Breathing is a tool — not an afterthought.
Do I need fancy shoes?
No. Get fitted properly. Ignore hype foam. Feel the ground.
LIFT
Why do you lift?
To be useful — now and at 70. Not for size or clout. Strength is responsibility.
What kind of lifting?
Compound movements. Incline bench, weighted pull-ups, legs/back. 2–3 sessions per week. Strict form. Lighter weights. Repeatable rhythm.
How long should I lift for?
Each session is about 60 minutes: 3 movements, 20 minutes each. That’s enough.
Do I need special gear?
No. Chalk, a band, and basics. And a hat. Not just for shade — it’s your ritual.
RIDE
What’s the purpose of the ride?
Silence. Endurance. Clarity. Not speed. Not FTP. You ride to return — to rhythm, to God, to who you are when no one’s watching.
How long should I ride?
One long ride a week (1–2 hours). One short with intensity. Volume over velocity.
What kind of bike do I need?
Any bike that works. Carbon or aluminum. Disc brakes. Clip-ins. Keep it tuned and ready.
Is this just for cycling?
No. The ride is symbolic. It's about staying in the effort long enough for the noise to fade.
Mindset
Why rest on Sundays?
To reflect. To reset. To train your spirit, not just your body. Sunday is for God — the reset day that grounds the week.
What’s the role of ritual?
Rituals build rhythm. Your hat. Your playlist. Your timer. It’s not superstition — it’s a signal to show up.
What if I miss a session?
Show up the next day. One day missed doesn’t break you. A broken rhythm does.
What do you mean by ‘training to endure’?
It means training for what’s coming — not what’s trending. So when life hits hard, you still show up.
Still have questions?
💬 Ask the CROW Within Bot on ChatGPT