We break down why so many CrossFit athletes work hard yet feel stuck, then lay out a simple framework to choose a clear path based on your real goals. We share three practical ways to improve that hinge on honesty, learning, and what you do when a workout starts to unravel. 

• three types of CrossFit athletes and why choosing a lane matters 
• avoiding the hamster wheel of changing goals week to week 
• filming yourself to check movement standards without ego 
• using video to verify reps, weights, and score accuracy 
• why “gym cheating” wrecks progress and makes coaching harder 
• listening to the whiteboard brief to learn faster 
• doing simple research between classes to break plateaus 
• preparing before class to get more from the hour 
• spotting recovery gaps through hydration, sleep, and nutrition trends 
• defining the workout breaking point and training your self-talk 
• real intensity versus fake intensity and how to stop wasting time 
• keeping the long game in mind when scores feel personal 

We break down the age group quarterfinals and semifinals with Bobby Wallam and ask what those tests really reward. We land on a clear takeaway: the workouts are fine on their own, but the season feels repetitive in time domains, loading, and key separators. 
• blending coaching, programming, and competing to sharpen decisions and cues 
• reframing injuries as constraints that can improve weaknesses and mindset 
• redundancy across tests and why variance matters for fair sport programming 
• why three-week testing can reward luck more than completeness 
• the case for mixing for time, for reps, and for loads across a season 
• time domains explained and why missing long tests changes who advances 
• strength testing options beyond a one rep max and how caps distort results 
• why light loads still matter for speed, technique, and high-level racing 
• repeated separators like strict handstand push-ups and what gets left untested 
Be on the lookout for next week's episode.

We’re under 24 hours from the 2026 online age group semifinal, so we lay out simple, real-world strategies to attack all five workouts without spiraling. We break down pacing, movement priorities, scoring traps, and how to choose a workout order that fits your body and your strengths. 

• pacing Workout 1 with steady snatch singles to protect grip for rope climbs 
• avoiding the five-foot barbell rule mistake that can erase reps 
• managing lateral burpee box jump overs and shuttle runs to save legs 
• treating double unders as the time sink and planning breaks under fatigue 
• approaching the two round Jackie style test as the weekend’s mental grind 
• getting off the rower and starting thrusters immediately before chalking 
• understanding the deadlift EMOM ladder and the tiebreak power clean strategy 
• choosing when to risk the next deadlift versus chasing tiebreak reps 
• treating Workout 5 as a strict handstand push up capacity test 
• avoiding early failure and using singles or small sets to survive the ladder 
• deciding workout order based on freshness, injury risk, and your best event 
• planning around overhead fatigue and low back sensitivity across the weekend 

Be on the lookout for next week's episode.

We react to CrossFit naming Bruce Edwards as CEO and ask why the job keeps changing hands so fast. We weigh OG credibility against the hard reality of private equity goals, shrinking affiliate counts, and what HQ support would actually move the needle for gym owners. 

• quick history of CrossFit CEO turnover and what it signals 
• how Berkshire Partners’ ROI timeline shapes leadership choices 
• why “CrossFit is huge” can still mean “small business” 
• Bruce Edwards’ background as COO and affiliate operator 
• the nostalgia trap and why old wins do not repeat 
• current state of affiliates, pricing pressure, and Open participation trends 
• where recent leadership falls short on digital strategy and education updates 
• why strong coaching alone does not guarantee a strong gym business 
• practical support ideas like metrics tools and quarterly reporting 
• expanding the CrossFit umbrella through programming tracks and modalities 
• tension between growth investments and raising affiliate fees 
• predictions on a longevity and medical direction for CrossFit 

I fly solo to break down the 2026 CrossFit Open with less emotion and more perspective, using the athlete experience, the affiliate reality, and what the workouts say about the CrossFit brand. We walk through 26.1, 26.2, and 26.3 to pull out practical lessons on inclusivity, logistics, mobility, pacing, and what to train for next year.

• why Open programming critiques get biased fast
• the three perspectives that matter: athlete, affiliate, brand
• 26.1 as a leg stamina grinder and why wall ball volume can turn people off
• what affiliates gain from simple setups and teachable basics
• 26.2 as the most “Open” feeling test with overhead lunges, dumbbell snatches, and gymnastics progressions
• how mobility limits overhead positions more than strength
• the community impact of first ring muscle-ups and “who’s next?”
• 26.3 lessons on burpee pacing and push-pull balance under fatigue
• why the strength element felt late for many athletes and how it could shift
• predictability trends in Open workouts and why surprises matter
• what affiliates can measure from scores to coach better all year
• the plan to retest past Open workouts as a yearly roadmap

Be on the lookout for next week's episode.

We sit down with Xenom founder Keith Barlow to unpack a new CrossFit-licensed, two-day, 10-event competition designed to test broad fitness without watering down the methodology. We dig into programming choices, decathlon-style scoring, and how a global standardized format could strengthen athletes, affiliates, and the wider CrossFit ecosystem. 
• what Xenom is and why it is not fitness racing 
• the Decathlon of Fitness concept and how 10 events fit into two days 
• why Xenom is built for CrossFitters rather than maximum accessibility 
• how competitions shape gym culture and training priorities for affiliates 
• day one structure including max snatch, gymnastics, a 60-second bike sprint, barbell cycling, and a run-ski endurance test 
• decathlon-style benchmark scoring plus progressive point value within workouts 
• how programming decisions balance time domains, skills, and logistics across countries 
• judging, volunteer roles, and delivering a premium athlete experience 
• future event roadmap across the US and Europe 
• safety planning, medical coverage, and the approach to anti-doping and integrity 
Be on the lookout for next week's episode 

We break down the 2026 CrossFit Quarterfinal workouts with Bobby Wallum and Dan Coda and focus on what wins: clear plans, clean execution, and a mindset that doesn’t leak energy into excuses. We talk strategy for athletes chasing semifinals and for athletes who simply want their best weekend, then finish with simple ways to stay calm when nerves hit. 
• why we refuse to bash programming and focus on controllables 
• how to think about workout order without over-stressing 
• Workout 1 shuttle run turnarounds, overhead squat decisions, and why warm-up matters 
• Workout 2 choose-your-own-adventure rep schemes, grip fatigue, and when to prioritize muscle-ups 
• how the Workout 2 tiebreak can change your plan if you might not finish 
• Workout 3 deadlift strategy, double-under mindset, and when to push for tiebreak 
• practical logistics like multiple barbells and smart loading help 
• Workout 4 row pacing, clean and jerk singles, and strict handstand push-up failure management 
• closing advice on nerves, tunnel vision, and being proud of the effort 
Hit us up if you need any help. 

We react to Don Faul stepping down as CrossFit CEO and talk through what leadership churn really changes for affiliates and everyday CrossFitters. We also challenge gym owners to stop waiting for HQ to fix everything and start winning the only battle that matters: how people feel when they walk through the door. 

• Don Faul’s exit and why the timing lands during the Open 
• What CrossFit HQ improves under Faul including affiliate communication 
• The tough metrics Open participation down and affiliate count shrinking 
• Old school CrossFit culture versus business realities like fee increases 
• Missed strategic bets including Hyrox and better media storytelling 
• Outlast as a CrossFit adjacent model that brings new people in 
• How to market CrossFit to younger adults without losing the message 
• Story driven content that fights the “CrossFit is dangerous” stereotype 
• Why affiliate owners and coaches control retention more than HQ 
• The service mentality test greeting drop ins and building real community 

We break down CrossFit Open 26.3 with a focus on mindset, pacing, and clean movement so you can get more reps and suffer less. We share what we saw on the gym floor and how a simple plan can keep you from blowing up when the bar “suddenly” gets heavy. 
• setting a mental rule to drop negative thoughts before starting 
• accepting the tight time cap and choosing a realistic rep goal 
• learning from three athlete styles: lifter, pacer, gritty grinder 
• prioritizing technique and warm-up quality for efficiency 
• spotting the built-in traps: 24 burpees per round and repeating rounds 
• using reps-per-minute math to create a pacing plan 
• avoiding the early sprint that creates an early pain cave 
• choosing smart thruster breaks to protect shoulders for burpees 
• deciding when singles vs touch-and-go cleans save time 
• avoiding common clean no-reps by showing full extension 
Be on the lookout for next week’s episode 

We break down the new Open workout and show you how to choose RX or scale, pace the lunges and snatches, and arrive at the final gymnastics with confidence. Mobility, mindset, and smart reps-per-minute planning turn a chaotic test into a clear plan.

• choosing RX or scale using a two‑thirds rule
• leaderboard quirks and why stimulus matters
• scaled path realities for jumping and strict pull limits
• overhead lunge mobility and non‑alternating rule
• universal pacing to protect final gymnastics
• reps‑per‑minute math and scorecard details
• tiebreak trade‑offs versus total reps gained
• mental game for failed attempts and confidence
• warm‑up that simulates fatigue and counts steps

Be on the lookout for next week's episode