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.

We compare performance culture to health-first training and explain why removing RX and scores can unlock better form, fewer aches, and stronger results. We share how benchmarks, smart nutrition, and community challenges like the Open keep us accountable without burning us out.

• letting go of comparison and the whiteboard
• why no RX labels changes choices
• coaching cues that nudge smart progression
• benchmarks as anchors for accountability
• joining the CrossFit Open for growth and fun
• choosing discomfort without daily pressure
• Outlast as stepping stone or standalone
• training through menopause and aging well
• space, equipment, and community building
• tempo work for form, depth, and control
• performance versus health as cultural levers

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 pack the room with Bison coaches to demystify the CrossFit Open and show how three weeks can unite first-timers and competitors. Stories, pacing tips, judging standards, and team pride make the case that this is a community benchmark, not just a contest.

• what the Open is and why it unites a gym
• how first-timers set expectations and find support
• why to bias engine and bodyweight practice
• pacing, nerves, and smart redo decisions
• judging standards, integrity, and calm communication
• intramural teams and inclusive scoring
• competitive drive without toxic rivalry
• using the Open as your yearly fitness marker

Do it for Bison

We challenge the claim that CrossFit relies too much on machines and map a smarter middle ground where rowers, bikes, and skis drive intensity safely without replacing skill. We split sport from health, dig into programming choices, and show how data and pacing make athletes better.

• how machines change programming for safety and fairness
• when machine subs support joints and still raise intensity
• why snatches do not equal a row and bad substitutions fail
• testing skill under fatigue without spiking injury risk
• zone 2 as aerobic capacity, not an “easy day”
• pacing lessons you can’t fake: splits, RPMs, calories
• sport vs health: where machines fit and where they don’t
• the one machine we’d keep and why
• guidelines for coaches to use machines with intent

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

We break down how wearables actually help you train, recover, and stay healthy, from Whoop and Apple Watch to the CrossFit-focused WURQ. The talk digs into accuracy, friction, and how to use data without letting it run your life.

• shifting from ego lifting to longevity and readiness
• what Whoop gets right about sleep, HRV and day strain
• where WURQ shines on reps, rest time and pacing
• limits of automation and the cost of extra setup
• using trends over single-day scores to guide choices
• potential for AI, video and smart fabrics in next-gen trackers
• injury risk, asymmetry and ROM as future insights
• nutrition links, macro estimation and hydration cues
• choosing a wearable based on your real goal

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 dig into practical goal setting for the new year, focusing on clear targets, accountability, and daily execution. David shares three do’s and three don’ts to help turn short-lived resolutions into steady habits across fitness, health, and life.

• why community energy boosts effort
• speaking goals aloud for accountability
• making goals specific and measurable
• stacking daily wins to reduce overwhelm
• normalising failure as part of progress
• avoiding comparison with others’ results
• rejecting the victim mindset and finding solutions
• owning outcomes and continuing after setbacks

Be on the lookout for next week’s episode