The HERD FIT

We hand the programming over for Dark Week and learn what happens when nobody gets to preview the workout, pick the perfect setup, or steer toward their favorite movements. We break down why the unknown builds real fitness, stronger discipline, and more confidence than another week of cherry-picked comfort. 
• What Dark Week means at our gym and why we run it 
• Why we define fitness as the ability to perform tasks 
• How surprise workouts change the pulse and conversations in the room 
• Personal takeaways from training blind after years of programming 
• Why discipline beats motivation when training gets uncomfortable 
• How Dark Week exposes weaknesses and prevents schedule steering 
• Letting go of control as a practical confidence builder 
• Why competitors should practice the unknown for true readiness 
• “Ideal is never real” as a rule for training and life 
Any feedback is always appreciated and desired. So if you guys have any feedback on dark week itself or on how I personally approach it and how it impacts you, good or bad, feel free to let me know. Be on the lookout for next week's episode. 

We talk with Power Nutrition coaches Kelly and Kayla about what a year of nutrition coaching inside a gym has taught them and why the upcoming fall challenge is built around simple targets that actually work. We break down “toning,” body composition vs scale weight, and the habit based accountability tools that help people stay consistent when motivation fades. 
• Kayla’s career shift and why nutrition coaching becomes an anchor 
• Why coaches need coaches and how a shared process improves results 
• What the Power Nutrition Challenge is designed to do in six weeks 
• The truth about “toning” and why a calorie surplus may be required 
• Strength training, progressive overload, and revealing muscle with a cut 
• Using InBody scans for body composition feedback, not perfection 
• CrossFit vs Outlast outcomes and why lean muscle supports metabolism 
• The live leaderboard, daily points, and private weigh in tracking 
• The hard truth on fat loss basics, calorie targets, protein, and fiber 
• Power plays, sleep, stress, hydration, and lifestyle behaviors that change hunger 
• Expecting the week three motivation drop and leaning on habits 
• Treating success as one lasting change you can build on over time 

We look at why Hyrox’s reported $700M valuation makes CrossFit’s recent market reality feel even more alarming. We compare business models, leadership, and programming choices to figure out what’s driving growth and what’s holding CrossFit back. 
• Hyrox’s sale price and participation growth as a signal of momentum 
• Why a standardized, repeatable race format lowers barriers to entry 
• The direct-to-consumer revenue advantage of race entry fees 
• How CrossFit’s affiliate licensing model leaves money outside HQ 
• The missed opportunity of partnerships across the CrossFit ecosystem 
• Whether CrossFit leadership can take feedback and adapt fast enough 
• What affiliate owners can learn about change management and culture 
• Outlast as an example of taking risks and creating crossover demand 
• The case for seasonal programming that balances skills with endurance 
• Training for longevity while keeping intensity and fitness standards 

We sit down with Andrew, event director of the Vitruvian Games, to pull back the curtain on what it takes to run a CrossFit competition that athletes and spectators actually enjoy. We talk recovery after the weekend, the behind-the-scenes stress, and why community support matters as much as the workouts. 

• Post-event recovery and the adrenaline crash after an event weekend 
• Andrew’s path from Division I swimming to CrossFit competition and coaching 
• Choosing competitive goals while owning a gym and managing real life 
• How the Vitruvian Games grew from in-house comps to a major venue 
• Recruiting volunteers and protecting the athlete experience through strong judging 
• Using anonymous athlete surveys to level up year over year 
• Adding team divisions without creating all-day schedules for individuals 
• What affiliates can do to promote events and place athletes in the right divisions 
• Programming a balanced test of fitness with clear standards and smart logistics 
• Why aesthetics, floor layout, and spectator clarity change the whole feel 
• How a public venue like American Dream can market CrossFit to new people 

Go check them out, drop in. 
Be on the lookout for next week's episode. 

We connect the CrossFit Games to real training at the affiliate, using the weekend’s biggest lessons to expose what actually drives progress for everyday CrossFitters. We dig into nutrition, recovery, pacing, mindset, and healthy competition so you can train harder with fewer setbacks and more purpose. 
• Why Day One at the Games proves you cannot outwork poor nutrition 
• Hydration, summer routines, and alcohol as hidden recovery killers 
• Recovery as a skill you can build like any lift 
• What affiliate athletes can learn from how Games athletes pace 
• Staying locked in mentally instead of chasing misery mid-workout 
• How outside noise and side-by-side racing ruins pacing 
• Using inspiration wisely without adding reckless training volume 
• “Unsexy” work that raises your ceiling: strict strength and technique drilling 
• Negative splits as a simple tool for smarter intensity 
• Competition as data and intention, not just beating others 
Be on the lookout for next week's episode. 

We open up the back half of our gym survey results and explain the real tradeoffs behind schedule changes, facility upgrades, and member requests. We stay candid about what we can fix quickly, what takes time, and what we will not do, while keeping the focus on safety, fairness, and the long-term gym experience. 

• reflecting on why transparency creates better conversations 
• balancing a class-based CrossFit schedule with real member routines 
• weighing Sunday open gym requests against staffing and demand 
• revisiting late night class options and why attendance matters 
• debating more open gym time versus the benefits of classes 
• breaking down facility feedback on parking, layout, and organization 
• explaining the air conditioning situation, costs, and realistic timelines 
• committing to equipment fixes like more small plates and better storage 
• setting expectations for barbell and pull-up bar etiquette 
• calling for shared responsibility on bathroom cleanliness 
• clarifying what social media should showcase and how we handle privacy 
• discussing Outlast and Bison synergy while keeping memberships fair 
• explaining why security cameras exist and where we draw the line 

Be on the lookout for next week's episode.

We share the first CrossFit Bison member survey results and turn raw comments into a realistic plan for coaching, programming, and community. We talk candidly about what’s working, what needs to change, and what will never fit our current constraints.
• why an anonymous survey gives clearer feedback and real accountability
• how we read responses for trends without getting defensive
• members asking for more unsolicited coaching cues and individual attention
• the reality of coaching large classes while keeping flow and safety
• keeping coach personality while setting minimum standards
• warmup effort and preparation from both coaches and athletes
• our programming goal: fitter faster while staying safe
• why “more of everything” usually means the program is balanced
• strength vs gymnastics demand and what that says about aging and goals
• skills development through clinics and practice time outside class
• why levels help athletes choose stimulus and drop RX vs scaled ego
• dark week as a reset that shows what you can do
• protecting a welcoming culture while addressing cliques and Saturdays
• whiteboard scores as motivation, mirror, and occasional friction
• events, friendships, and why community changes as life changes
Be on the lookout for next week's episode.

We sit down with Dr. Alandra Greenley to talk about Hyrox’s rapid growth, what it takes to compete at the highest level, and how CrossFit and endurance training can fuel the same engine. We also get real about rule consistency, transition efficiency, and how she adapts training and mindset while racing and training during pregnancy. 

• Hyrox’s rise from niche race to global sport 
• Building a durable engine through swimming, endurance work, and CrossFit 
• Using breath control as a pacing tool under fatigue 
• Staying locked in through long efforts and high-focus work environments 
• A disqualification story that highlights transparency and consistent rules 
• Practical Hyrox performance gains through transitions, setup, and technique 
• Training while pregnant with smart intensity and flexible expectations 

Be on the lookout for next week's episode. 

We talk through why “more training” feels so tempting in CrossFit and how that mindset quietly turns into under-recovery, nagging injuries, and lost progress. We lay out a practical way to spot overtraining, scale intelligently, and stay competitive while still training for longevity. 
• Defining overtraining as training volume where injury feels inevitable 
• Why the whiteboard and social comparison push extra sessions 
• Training age, wear and tear, and why masters athletes need different guardrails 
• Using a risk-reward lens and making decisions before you walk into the gym 
• Use versus abuse and how to ramp volume without blowing up recovery 
• Accessory work as a legit path to getting fitter while banged up 
• Measuring progress without chasing the “wrecked on the floor” feeling 
• Why crushing wheelhouse workouts can widen the strength-weakness gap 
• Competition prep basics, peaking, and practicing skills over piling volume 
• Mindfulness to catch stress and external validation before it drives overtraining 
• AI programming as a helpful tool that still needs human judgment 
Be on the lookout for next week's episode.