I originally posted a video like this 2 years ago, and then again on this day last year. But a lot has changed between now and then, so it's time for an update:
Let me start by reintroducing myself...
My name is Brandon Swan, I am a former 5 x CrossFit Games athlete, and now a full time firefighter.
More importantly, I'm a husband and a dad.
When my son was born, I was also a stay at home dad for 2 years. At the time I was still competing, and I learned very quickly that what I thought would be an easy task - balancing parenting and training, was actually proving quite difficult.
I had to drastically change the way I trained to be more simplistic and time efficient.
As I added more responsibilities to my life and my available training time decreased, I had to adjust this further to suit my new busy lifestyle.
When I looked around, there were no training programs out there that suited what I was after.
I still wanted to train hard and get the best out of myself, but I didn't have 3 hours a day to train. I also didn't want to be confined to doing star jumps in my living room. I needed something in between.
So I created Dad Hours.
Our program focuses on time efficient, simplistic workouts with a variety of daily options based around whatever equipment you have access to.
This allows you to train hard from anywhere, in any circumstance, and continue to follow along no matter where you are or what you are doing.
We have full equipment options as well as limited equipment options for those with access to dumbbells or kettlebells only.
We also have a variety of accessory programs that can assist you in tailoring our program to your individual goals and needs.
If you're a busy dad (or mum) like me, and you want to stay fit and strong, but not let your training dominate your life, our program is made for you.
Come and get after it with me👟💪🏻
#dadhours
Picture this: you set your alarm, you wake up early, you slowly meander out of bed, make yourself a coffee and get down to the gym for an early morning workout to start your day.
You warm up, get yourself mentally ready, you are almost ready to start, and then you hear them... the footsteps.
The door opens, and all of a sudden, your time isn't yours anymore.
Is it frustrating? Yes. Is it an amazing opportunity for connection? Also yes.
I have found the early interruptions have often led to some of the nicest mornings in memory. Workouts replaced with cuddles and stories. And one day, years from now, we'd kill to hear those little footsteps just one more time.
We'll get after it later.
Consistency is made in the long run, build your memories while you have the chance.
That's Dad Hours.
#dadhours
I've been very fortunate to do some cool things in life. This past weekend was another.
For me, the coolest part, was that I got to show my son who I was, and show the world who I am.
Our mission at Dad Hours is and always has been simple: to balance both sides of the person.
We firmly believe that happiness of self leads to a better parent, and a better person.
We believe that self improvement through training is one of the greatest needle movers in making this happen.
We also believe that self improvement is a slippery slope. Too much of it can take time away from the ones you were doing it for in the first place.
Our goal is to help you find your balance.
That's Dad Hours.
#dadhours
Next Saturday at @torianpro we will be painting the pro pink for @smallsteps4hannah .
Every year since 2021, we have raised money and awareness for this amazing charity. This year, we are going for a personal best!
Our goal is to raise $2,500 for the charity.
You can help us by participating in our 10,000 DB Snatch Challenge which we will be hosting all day in Vendor Village.
How to participate?
Come by the @dadhours tent, donate $5 and perform 20 Dumbbell Snatches. We will have weights available to suit all ages and fitness levels.
To say thank you, you will receive 1/500 limited edition pink Dad Hours pins.
Together, we can achieve great things. Come and get after it with us.
#dadhours #torianpro #smallsteps4hannah
If you come from a functional fitness background such as CrossFit, I think we often undervalue horizontal pulling. If you aren't doing it regularly, you are leaving huge chinks in your armour.
Don't sleep on the humble horizontal row or ring row. Often viewed as a scaling option for pull-ups, performed with the right dose, they can be brutal.
Try this epic EMOM for some fitness with a HUGE pump 💪🏻
Get after it.
#dadhours
A long one to end the week 🚲
- Sub Bike for 2km Row or 1 Mile Run
- Original workout was programmed as Double DB Squat but I hadn't cracked out the feedsck in a while and was in the mood. Different tool, same stimulus.
Get after it 💪🏻
#dadhours
What's the point of having all this strength if you're too busted to use it?
Our DadSTRENGTH program, along with all of our tracks, will push you to perform, but aims to balance your performance in the gym with the capacity to live a full and enjoyable life outside of it.
Perhaps once, the numbers meant everything to you, like they did to me.
Chances are, if you're here, you've found something worth so much more.
Train accordingly. Get after it.
#dadhours #dadstrength
