In this episode I debrief what I learned when coaching at Fittest of the Coast 2026.

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I write a week of training for a CrossFit Athlete in a reconstitution / Quarters prep phase of training.

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Ben writes a training plan for Hyrox prep with a bias towards strength & bodybuilding.

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Jen Shares Her Story of How She Found Her Rhythm with Fitness and What Keeps Her Motivated to Keep Showing Up at Lumber Capital Athletics.

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"Intervals⁴"
Every 4:00 x 4 Sets:
-7/5 BMU
-14 Calorie Row
-14 Deadlift 225/155lb
-7/5 BBJO 30"/30"
*reverse order each interval
*score is combined time
*cap of 3:00 / interval

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Watch me program for a Masters CrossFit Games Athlete (Real Client Case Study) with limited time to train. 

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It's been a long journey of seeking margin improvements in my coaching service.  And here's where I'm at...

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"Gold Kangaroo"
AMRAP 16:00
4 Rounds
-10 Chest-to-Bar
-10m DB Goblet Lunge 70/50lb
-10 HSPU
...
AMRAP; Remainder
-10 Bar Muscle-Up
-10m DB Farmer's Lunge 70/50's
-10m Handstand Walk
*scale: perform a 16min amrap of the first portion

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