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

We unpack the 90–10 rule of passion during the CrossFit Open, why disappointment hits so hard, and how to turn 26.1 into better choices for 26.2 and 26.3. One shot versus repeat, ego versus growth, and the simple habits that change recovery and results.

• the 90–10 reality of loving the Open
• community strength and the hidden stress of hosting
• three post‑workout mindsets and their traps
• honest reasons athletes repeat and why image is hollow
• what banning repeats would change about effort
• fear of failure versus true competition
• raising the hard‑work threshold under fatigue
• recovery levers: hydration, sleep, stress, alcohol
• do’s for reflection and preparation
• don’ts: outside opinions, shortcuts, self‑blame
• building resilience and moving on to 26.2 and 26.3

Be on the lookout for next week's episode

We break down CrossFit Open 26.1 as a lower-body stamina test where efficiency beats raw engine, then map realistic goals using reps-per-minute pacing. We share simple wall ball fixes, smarter med ball stepovers, and mental tools to handle the 66-rep wall.

• why 26.1 rewards leg stamina and posture
• the wall ball cues that save energy
• hand and catch height to prevent misses
• core-to-extremity timing for stronger throws
• carry options for med ball stepovers
• where to breathe and where to push
• pacing by reps per minute for clear goals
• how to set top 25% targets
• the mental plan for the struggle point

Thank you, everybody, for taking the time out of your day to listen to the Herd Fit podcast. Be on the lookout for next week's episode

We share why this year’s Reset worked better: clear habits, honest metrics, and real accountability that turned effort into momentum. We contrast weight loss myths with a lifestyle approach that protects muscle, builds community, and keeps progress sustainable.

• accountability groups that nudge action and reduce friction
• reset vs weight loss focus on lifestyle not quick cuts
• using InBody to track body composition not just weight
• habit stacking for protein, produce, water, sleep, meditation, steps
• training with intention and near-failure to build muscle
• logging to spot hidden calories and mindless snacking
• momentum over perfection and the next best choice
• potluck, education, and mindful eating to deepen connection
• what to do when results stall and how to restart
• consistency as the long game with simple daily wins

We compare performance-driven CrossFit culture with health-first Outlast training through two athletes’ real results, from autoimmune remission to rebuilt motivation and strength. We also share why we still do the CrossFit Open and how benchmarks and nutrition keep progress honest.

• shifting from whiteboard scores to intrinsic motivation
• endurance grit and identity formation as “Athlete Sherry”
• Graves disease, cortisol management, and muscle gain
• protein tracking, MyFitnessPal, and gamifying habits
• no RX, coaching nudges, and choosing the right load
• benchmarks for accountability without public ranking
• community blend across Bison and Outlast during the Open
• tempo training improving form, depth, and joint health
• reassessing seasons of life, aging, and menopause impacts
• what Outlast could add next for space and connection

Thank you, everybody, for taking the time out of your day to listen to the Hurt Bit podcast. Be on the lookout for next week's episode.