Bill Grundler

COACH - COMMENTATOR - CONSULTANT

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THE LEGACY MASTERS PROGRAM IS HERE !!!!

FINALLY !!!  

 

A Masters Program designed by a Masters Athlete and Coach FOR Master Athletes!  The LEGACY PROGRAM is HERE !!!!

Being Older Athletes doesn’t mean you should have some watered down, “easy” program.  But you also don’t need the same programmed volume of what the twenty-somethings are doing.  

MORE ISN'T BETTER…..BETTER IS BETTER!!!

 

Since we have a “little more wear and tear” on our bodies, we need to have programming that works best with us.  Whether you are a Masters Games Athlete, or you are just someone that wants to be the fittest they can be for their kids and grand kids, this program is for you!!

WHO IS PROGRAMMING THIS?

 

Your Coach, Bill Grundler, is the quintessential CrossFit Master's Athlete.  For years he was the outlier OLDER athlete in his 40s competing on the Regional level with all the 20 year olds.  Competing in the SoCAL Region from 2009 to 2014, his highest placing was in 2012 at 42 years old when he missed going to the Games by 2 spots.  It was this same year that he beat Rich Froning Jr's in the opening event of Regionals, Diane.  Rich went on to win the CrossFit Games that year!  Bill is not only one of you, but he is your programmer and coach through your fitness journey!

 

What makes LEGACY work so well??  

 

LEGACY is designed to handle the most ELITE Masters athlete, but has all the appropriate scales and modifications for ALL Masters athletes to be able to enjoy the same stimulus appropriate to them. Our programming has a unique way of making sure that YOU get the BEST version of the day for you.  Its not just simple Levels or lighter weight.  Its truly tailored to YOU!  

The LEGACY PROGRAM will only take about an hour, which includes Mobility, a Warm Up, a Strength/Skill/Capacity Element, a WOD and a Cool Down!  There are videos to help explain different mobility pieces and movements in the workouts.

For each workout, there will be a RX weight or movement. These are specifically set up for the top Masters Athletes out there.  But if you aren’t quite there yet, or don’t have the desire to be one of them, then you follow the scaling/modifying procedure using the following customizing steps: 

1)  Percentage of One Rep Max Weight or Maximum Effort: 

This puts the weight you are using at the appropriate amount.  If you know your numbers, then this is easy.  If you don't then you can either use a Light, Moderate or Heavy estimate or the next customizing step.

2)  Reps UnBroken: 

After the RX and the Percentage numbers, you will see something like: 10-15UB.  This customization is the most important number of them all.  It means that you can get the weight , or do the movement, AT LEAST 10 times but NOT MORE THAN 15 times…….and this is based on WHEN YOU ARE FRESH! This will put your INTENSITY level at a particular level based on the amount of work you "should" be able to do.  

You might be able to do the RX weight listed but if you can only do it 3 times max unbroken and the workout calls for 15-18 reps UB, then you won’t be able to get the stimulus designed by that particular workout.  Can you decide to go heavy that day?  Sure, but there will always be a particular intent for each workout.

 

THE DAILY SET UP

 

Mobility is very important for older athletes since we have many old injuries that we have to deal with.  The mobility we do before each workout will be specifically related to the workout of the day.  And you will be given a specific time frame for each Mobility Activity.  If you have specific one personal to you, please do them, but these workout specific ones will always be included for you.

The Warm up is simple but unique.  Older Athletes have had many years of compensatory movements and because of that, we don't move as well as we did when we were younger.  Correct Movement is based on Correct Repetition.  We want to practice perfect movement before we get too tired to focus on it.  We want you to get your body temperature up but doing a 400m run and Monster Walks isn’t going to improve your movement.  

We do 8 basic movements in our warm up that, when you put it all together, will cover all the movements you will do in your training.  There may be a slight variation of how you do them but they are designed to get you to think about how you are moving, and make you perfect your movements through perfect repetition.  Save the “excitement” for the workout!!

The workouts will call for INTENSITY.  But as we know, INTENSITY is relative.  This doesn't mean you are in competition mode everyday.  In fact, there will be some days, where you don't get to “choose” what your speed and intensity are.  The workout will determine it for you.  There will be workouts to build overall strength, build capacity, and confidence in your abilities and fitness levels.

 

READY TO GET ON IT??

 

PUSH THE BUTTON ABOVE AND BEGIN YOUR JOURNEY TO GREATNESS   !!!! 

 

POST UP ON YOUR INSTAGRAM AND TAG US @THE_LEGACY_PROGRAM and HASTAG #LEGACYPROGRAM, #LEGACYMASTER, #ILEGACY and plain old #LEGACY!!!

 

CLICK HERE for a FREE WEEK of LEGACY PROGRAMMING!  See how we set it up for you, how the entire training session is lined out for you, how the scales and modifications work for you and crush 6 GREAT workouts WORTHY of your MASTERness !!!