Our A.P.P. track takes no longer that 60 min with the warm up, workout, and optional accessory work included. Depending on how efficient you are in your training sessions, some can take 45 min or less! If you opt for the “strength add-on” you can plan on an additional 30-45 min depending on how many warm up/build up sets you need.

The standard equipment will do! Barbell, bumpers, pull up bar, a set of rings if you have em, kettlebells or dumbbells. We do find great value in programming sled work so we suggest investing in one at some point. A dragging sled is great since you can push it as well! Having said that we do offer substitutions for this work with common equipment.

Despite my previous experience with high level competition at the CrossFit Games this program is not designed to get you there. What it is designed to do is provide a well rounded base of fitness that INCLUDES adventure and sport outside the gym as a part of the program. My goal is to help bring those two worlds together so we can find the value once again of learning and playing new sports.

My belief is that we can do better than programming highly demanding workouts day in and day out, assigning “scaling options” with less weight or lower reps. While this can be and effective approach for some, it misses the mark with so many. I program a flow of intensity throughout the week that is challenging, but balanced. Not an easy task but it’s a goal of mine week in and week out. Additionally, the 3 variations of the workouts address movement demand and function over the common “less weight, lower reps”. Things may feel a bit different around here, but our goal is to ultimately teach you how to self regulate on a daily basis in regards to the demand in intensity of each training day, and provide the workout variations for you to address this.

Our 3 workout variations address varying intensity and movement demand which I have found to be much more effective than the traditional “scaling” approach. We do not program minimal gear versions as I believe this is an easy adjustment one can do on their own. Dumbbells instead of a Barbell, bar work instead of rings, run instead of row, etc. My focus is to bring the real value on the approach of our workouts, plus it’s likely you will see at least 1 workout/week that will include your traditional “minimal gear” workouts.

I truly enjoy connecting with out community and helping as much as I can. We have a group Facebook page used for primary communication and are working on creating a specific group for Chalk It Pro. My door is always open and I have communicated with gym owners and members via email, in person, and with visits to Park City Fit. Reach out if you ever have a question!

I generally program in 9 week cycles. This has been a highly effective approach over the years and one that helps target specific elements of fitness. These cycles may have linear progressions or conjugate approaches for the strength side of things, dumbbell days or zone 2 work for the conditioning side, and shoulder maintenance or midline work for our accessory. I rotate the specifics each 9 week cycle while keeping the core programming geared toward building our fitness and adventure!

The strength program I write is designed specifically to work with the APP track. This track offers 4 days of lifting, one of them dedicated to lifting and accessory work only). The other 3 days are in addition to the conditioning work with the APP track. While you could try this as a stand alone program it would be more effective along with the APP track.