6/7/16 - It’s Time to Upgrade

The responsibility to evolve eludes no one. The beauty about this burden to evolve is that it’s always relative. It’s a burden, nonetheless.

Think about it. The man or woman that does no physical activity will see incredible adaptation if they begin rigorous training just twice per week. He/she has evolved. Imagine, though, an athlete who’s trained twice a week for five years. He/she will see little to no improvement training the same twice per week schedule. He/she hasn’t evolved.

For the new athlete, evolving means starting something. For the trained athlete, evolving means A) training with better quality, B) training more, and/or C) training with more diversity.

Luckily, our GPP program’s variance will allow for much more progress than many fitness routines with an insignificant number of exercises. Even our vast rotation of exercises can run its course, however. Eventually, we must increase volume to evolve.

If you’ve come twice per week for sometime, it may be time to come three days. If you’ve repeated three days per week of training, it may be time to come four days. Adding sled work, special exercises, and increasingly specific skill work are also key strategies to evolving.

You can’t expect improvements this year by training the way your trained last year. Evolve or die.


Logan Gelbrich


6/7/16 WOD


Back Squat



Then, complete 3 rounds for time of:

15 Toes-to-Bar

12 Box Jumps (24/20)

10 Pistols