This is the top .01% of 60+ years old fitness. The secret?
CrossFit 3-5x a week.
“Aging is not lost youth but a new stage of opportunity and strength.”
Betty Friedan
VITAMIN P3: LEGAL PERFORMANCE ENHANCEMENT
During my morning dog walks, I usually leave the earbuds behind and let my mind wander. The topics are predictable: family, CrossFit, fitness, nutrition, health, and business. When a thought leads to a solution or insight, I jot down a few notes when I get home. Those notes often become the foundation for these editorials.
This week, while on vacation, I spent some time thinking about the behavioral traits that lead to successful long-term fitness transformations. In my experience, three stand above the rest:
Purpose: Goals are helpful, but purpose creates action. A goal might be to lose 20 pounds or complete a pull-up. A purpose is deeper. It could be preventing chronic disease, being around longer for your family, setting a positive example for your children, or improving your quality of life as you age.
Short-term events can also provide purpose. A CrossFit Open, Hyrox race, wedding, reunion, or vacation can be a powerful motivator. Just be sure to have another target waiting when the first one is over. People who know why they train are far more likely to keep training.
Patience: One workout does not create fitness. CrossFit is remarkably effective, but meaningful change still takes time. If you’re training 3–5 times per week, you’ll likely feel better within a few weeks. Increased energy, improved mood, and better sleep often come first. The visible changes usually take longer. Reversing years of inactivity doesn’t happen in a month. It takes consistent effort over many months.
Stay the course for six months. Stay committed for a year. When you do, the transformation becomes obvious—not only to you, but to everyone around you.
Persistence: Fitness is the result of adaptation to physical stress. Train, recover, adapt, repeat. Every workout sends a signal to your body to become stronger, fitter, and more resilient. Consistent training allows those adaptations to accumulate over time. Long breaks, however, can slow or reverse progress.
The people who transform their fitness are rarely the most talented. They’re usually the most persistent. They show up, week after week, month after month, year after year.
Your Action Plan
• Identify your purpose. Write it down and revisit it often.
• Be patient. Meaningful change takes months, not days.
• Be persistent. Put your workouts on the calendar and make them non-negotiable.
Traveling? Train.
Busy schedule? Train.
Not feeling motivated? Train
.
Purpose – Patience – Persistence: your Vitamin P3 for lifelong fitness.
#itsup2us
PROGRAMMING THIS WEEK:
- Mon: Amrap 14m – 30/40c Bike, 6 Ring Dips, 9 K2E
- Tue: Power Clean EMOM. Metcon: Amrap 7m – KBs & SitUps: 2/2, 4/4, 6/6…
- Wed: DB Step Ups – Run – BMU – Run: Amrap 16m – 16 FC DB Step Ups, 200m Run, 8 BMUs, 200m Run
- Thu: Snatch-Row. E3MOMx5 (+1m Rest): 6 Snatches, Max Cal Row. (#95/135)
- Fri: Front Squat (6×1). Metcon: Amrap 8m – 9 BJs, 12 Alt DB Hang Clean & Press, 15 Situps
- Sat: PARTNER WORKOUT! Run-Thrusters-Rope Climbs: 8 RFT (Alternating): 200m Run, 6 Thrusters, 2 Rope Climbs (95/135)
- Sun: Row-WW-Burpee-T2B: For time – Buy-in: 900/1km Row, then 3 Rnds”: 4 WW, 8 Burpees, 12 T2B. Cash Out: 450/500m Row.
| CRAIG’S LIST: Stuff I’m Watching, Reading, Using or Listening to… |
- Pelican Point RV Park: I made our reservation about 1 month before our trip – and to my surprise, it was available. This is a hidden gem of a park. It’s located about a 1/2mile from from the Ritz in Half Moon Bay. Best of all, the park connects to the California Coastal trail. It’s only a 5 minute walk to a beautiful beach that connects to MILES of others – especially during low tide. Dogs are ok on the closest section to the RV park – and my Huskies loved it. We put in a few miles of beach every AM. My daughter loved the low tide tidal pools. Downtown HMB is really relaxed with cool, small business shops. Also loved the nurseries close to town on HWY 92. Spent a few hours there!
- Half Moon Bay Coffee Co.: This is a GEM of a coffee shop / eatery. Their Avocado Toast creations are epic. They have a full service breakfast and lunch menu with generous and creative items. Stay away from their baked goods..especially the Pecan Bars – they might actually be addictive, they’re so damn delicious.
- Tres Amigos Taqueria (since 1985!): Their carne asada is perhaps the best I’ve ever had. Yvonne loved the chicken fajitas. We stopped in on our last day and were upset that we missed out all week!
- San Benito House: Great Cantina & food in downtown HMB! The margaritas were outstanding – and food, very good. Fun set up – the front door opens at the bar, where you’re required to order before seating. Lots of indoor and outdoor seating.
Make it an awesome week!
