CrossFit, the 15/5/10 ritual, refunds and coaching

The best parts of it are. A coach who knows your name, a group that notices when you miss, and training that is measured instead of random: those are exactly what a man over 40 needs, and they are the parts Dai kept when he built DadBody. The problem is not CrossFit. It is intensity without a base underneath it.

The movements are not the danger. Doing them at competition speed, with a forty-year-old shoulder and a twenty-year-old ego, is. Men over 40 get hurt chasing the clock before they have earned the load. Build the base first, then add intensity, and a good CrossFit gym becomes one of the best places in the world to train.

Spend four to eight weeks building a daily base: fifteen minutes of movement, most days, no missed weeks. The Power 30 is the free version of exactly that, written out day by day. If you cannot keep a thirty-minute promise to yourself, a barbell will not fix it. Start the Power 30.

Dai spent years coaching inside CrossFit gyms in Vancouver, and DadBody programmes are still tested on the floor at CrossFit BC. What he no longer does is sell hour-long personal training sessions. His own coaching runs in small cohorts built around thirty minutes a day. More on CrossFit.

Thirty minutes a day, split into three pieces: fifteen minutes moving, five minutes still, ten minutes feeding your head. It is the minimum effective dose from the Whole Life Fitness Manifesto. The point is not the session. The point is not stopping. Read it here.

No. The movement block is bodyweight, anywhere. A chair is enough for most exercises. The stillness block needs a chair or the floor. The ten-minute block needs a book, a journal, or headphones. That is the whole setup.

It works because it is small enough to survive a bad week. A bad thirty minutes still counts. A walk and three pages counts. The consistency builds the identity, and the identity keeps you going when motivation runs out. Most men do not fail because the plan is too easy. They fail because the plan is too hard to keep.

The Whole Life Fitness Manifesto lays it out across nine chapters. The Power 30 is the free four-week starter programme built from it. You can also buy the digital bundle for five Canadian dollars if you want the book in PDF and EPUB plus the worksheets. Read it here. Start the Power 30. See the bundle.

Yes. Every DadBody programme, including DadBody 28 and MERGE60, carries a thirty-day money-back guarantee. Email Dai within thirty days of payment, say you want out, and the payment is refunded in full. No reason needed, no exit interview, no form to fill in. Read the policy.

One email. Write to Dai through the contact page within thirty days of your payment, using the email address you bought with, and say you would like a refund. The full amount goes back through the original payment method. Contact Dai.

Email anyway. Past thirty days it stops being a guarantee and becomes a conversation, and Dai has those conversations honestly. If something real has gone wrong in your life, say so.

Because the risk should sit with the coach, not the member. If a man does the work and the programme does not hold up, that is Dai's problem, not his. A guarantee also keeps the coach honest.

A sixty-day small-group coaching programme for twelve men, run out of Vancouver. You get a training plan, a weekly call, daily logging, and measurements taken at the start and again at the end.

A shorter twenty-eight day programme for men who want to start moving before the next MERGE60 group opens. Same coaching, smaller commitment.

Because twelve places go fast and the wrong twelve men make it worse for everyone. The application takes a few minutes and tells Dai whether the timing is right for you. If it is not, he will say so.

Access to weights makes it easier, but the plan is built around what you actually have. Tell Dai your setup on the application and he will build to it.

Three to four training sessions, a weekly group call, and a couple of minutes a day to log. If your week falls apart, the plan has a minimum version so you keep the streak instead of quitting.

Yes. The programme runs online. The calls are scheduled Vancouver time, so check that works for you before you apply.

You get a written results pack, your baseline against your retest, and access to the alumni channel. Ongoing coaching is optional and nothing renews automatically.

Join the waitlist. You get first notice of the next cohort dates, and if a place opens before kickoff you hear about it first. DadBody 28 is the shorter option if you do not want to wait.

Yes. Message Dai on WhatsApp and you get him, not an assistant.