E-WOD Issue #3
Mar 29, 2024A Workout for the Stressed, Simple Essentials, Cold Plunge Replacement? and Subscriptions
Not me getting beat by my 7 year in Banagrams on Sunday
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This week's issue of E-WOD was designed to be extremely actionable and interesting so I hope we nailed it.
Enjoy!
And for those of you anticipating the launch of Rx Athlete, I'll be emailing Sunday. Stay tuned.
THE WARM UP | LIMITED EQUIPMENT
By Jason Brown
If I could only have access to TWO pieces of equipment for the rest of my life…
It wouldn’t be the barbell
It wouldn’t be dumbbells
It would be kettlebells and a drag sled.
Here’s why…
There isn’t much you can’t do with either.
Aerobic & anaerobic conditioning ✅
Strength work ✅
Hypertrophy ✅
Strength-endurance ✅
And as I’ve gotten older these two the things that I find that align with my own needs more and more.
The good news is, I don't think I'll be forced to whittle down my garage gym to just those two pieces any time soon, but this is also what I'd bring with me on a road trip.
Maybe you can too.
THE MAIN LIFT | A WORKOUT FOR THE STRESSED OUT
By Jason Brown
These days, stress levels seem to be extraordinarily high…
... making it more important than ever (and harder than ever) to train.
I put together this simple yet effective workout designed for those days when you're feeling rundown.
It's short, sweet, and won't pile on the stress.
Set a timer for 45 minutes and choose your favorite cyclical piece:
bike, air runner, ski erg, rower… or you can go for a light jog.
Then, at every 15-minute mark, starting right at 0:00, perform:
- 20 Walking Bodyweight Lunges (total)
- 20 Landmine Rotations (total)
- 20 Calories on the Air Bike, Rower, or Ski Erg
It's not complicated but sometimes when we're stressed, we make it so.
THE PUMP | GROUNDING: NATURE'S MAGIC
By Dani Brown
Cold plunging took the internet by STORM the last two years.
If I have to see another video of someone climbing into a freezing cold tub of water my eyes will bleed. And I'd like to say that what I'm about to talk about will be the next social media frenzy but unfortunately it doesn't have the same wow factor.
Have you heard of grounding (or earthing-- the names are used interchangeably)?
I heard about grounding many years ago from Tim Ferriss, I think.
Any modality that improve my meat suit that are completely free of charge and from Mother Nature herself go right to the top of my priority list.
And as I dug deeper into the science of grounding, I found actual peer-reviewed studies. Surprising.
It's not common to find published studies for free healing modalities (read: cannot be patented and profited from) where the study comes out favorably.
In one extraordinarily simplified sentence: grounding is the act of touching the earth, where there is an exchange of positive and negative ions, and that simple exchange causes a cascade of health-improving processes to take place inside the body.
Anyway, I could write a dissertation on ALL the INCREDIBLE, mind-boggling ways that grounding heals the body but I'll let this short film do the talking.
Prepare to have your mind blown: https://www.youtube.com/watch?v=44ddtR0XDVU
And here's a few links to support anyone who'd like to try grounding:
Interesting study #1: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10105021/
Interesting study #2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4378297/
If you can't ground outside due to season changes, there's a ton of ways you can still ground in
the comfort of your home here: https://www.earthing.com/collections/all*
*we are not an affiliate, I've just found this company to have the most trust and reviews
THE COOL DOWN | THIS WEEK'S CONTENT
This week we covered a Power Athlete training sub, Boyle's Adult Program, and Conditioning Q&A.
>> Watch Now: Programming Review - Mike Boyle's Adult Performance
>> Watch Now: Programming Review - Power Athlete's Johnnie WOD
>> Listen Now: Ep 39 Your Burning Conditioning Questions Answered
COACHES NOTES | 50% OFF THIS WEEKEND, RX ATHLETE & LT SUBSCRIPTIONS
Every week I seem to get more DMs from coaches wondering how to start a low ticket training subscription.
And it can't be answered in a DM...
But monthly recurring revenue models are on a lot of people's minds, and fortunately at JBC we're putting a ton of our attention and resources into not only growing our subscriptions, but documenting the process to help others do the same.
We'll be talking about this a lot in Q2 over in Fitness Programming Simplified™️ (where I coach coaches)
Plus a ton of brand new, never-before-seen exclusive content...
A free business training from a team that we can't wait to introduce our community to...
Free program reviews to any coach willing to leave their egos at the door at the expense of becoming ELITE...
And tons of free resources you can use to grow your skills and write better programs.
So if you write programs, FPS is the place to be --> Join FPS
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If you can't wait for the launch of Rx Athlete, be sure to check your email on Sunday evening 🤩
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This week I did a post that went a bit viral on IG. It was a slide of Conditioning methods.
Methods are great, if you know how to use them.
If you're not 100 on how to properly do that,
But you know you should,
And you feel like you're behind,
My Programming Conditioning 101 Mini Course is half off this week
Grab it here ---> 50% Off Conditioning Course
And finally I'll leave you with one programming nugget:
x x x
As always, thank you for reading! If you celebrate Easter, stay away from the kids' Cadbury Mini Eggs.
Oh sorry that was a reminder for me. Happy Easter! 🐰💐
See you next week and remember, results are king!
JB + DB
