If you train alone, follow a program that others aren't following or are simply the most competitive or driven athlete in your area then this episode is for you. Many athletes are the big fish in the small pond and find it difficult to gauge progress, trust their approach to training and even know if they are going hard enough day in and day out to achieve their goals, we help answer all those questions in today's podcast.

Today Coach Conway and Coach Porter discuss how to remain compliant when the body is feeling run down, when you don't know what to attack next in training or when high intensity seems out of question. There are many lessons in this episode and we had a hard time even coming with a straight title because we discuss pacing, programming, intensity, variance, Zone 2 training and if it has value or if it is over rated in CrossFit, and much more! There is something for everyone, you're welcomed, keep rising!

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Our new cycle starts 11/10/25, it is an 8 week training block that leads into the pre season of the on coming 2026 CF season. The goal is developG: General capacityR: Resiliency (movement/ join/ volume tolerance)I: Intensity (a variety of paces and intensity approaches)T: Technicality (movement quality in gymnastics, barbell cycling and erg movements)Visit:TTRUfitness.com (1:1 program design, Live programs, nutrition coaching, and custom affiliate design + mentorhsip) 7 Days free All Access Training:https://dashboard.coachrx.app/programs/sales/141554/Podcast: TTRU Fitness Podcast Link:https://open.spotify.com/show/6o47E7ujuA9bYxquRZFQLC?si=vwc70KqoQ_qJsen-UeFuWwGet access to a week free for a "taste" at TTRUfitness.com by signing up for "All Access".

Today we introduce Chans Porter, our newest addition to the TTRU Fitness team. Chans is the owner of CrossFit Unknown, a 13 year CF Affiliate, he is a L3 Coach and has experience with 1:1 program design for all athletes and even CF Games masters athletes. Coach Conway and Chans met in 2012 and Adrian coached and personally designed programming for Chans for 2 years. Chans shares his CF history, owning a gym and it's ups and even it's challenges and why he loves to coach and what he brings to the table as a 1:1, group and Affiliate program designer.

Today Coach Conway dives into the art of adjusting workouts to optimize the outcome! This is also known as "scaling" except it doesn't sound as exhilarating. Coach mentions how CrossFit is based around "programming for the best and scaling for the rest" and why that is one of the most unique aspects of what we continue to do. Today he covers how you should vary your scaling, why it is important and the Dave Castro even makes an appearance on a screen share from an episode of his affiliate podcast he's been having.

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Today Coach Conway describes how the 2026 season will likely be decided by your training and nutrition over the next 2 month. He describes what you should be focused, primary considerations to make with your training, and how to balance nutrition and weight loss or weight gain now vs. after January 1 hits.

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Today Coach Conway explores the value of tempo based strength training. In CrossFit, heavy days are a staple of great programming, however do we really explore variance for strength the development the way we should? Tempo training may be the reason you can still break many new PR's in your training through your years. Slow down to speed the strength gains.

Today Coach is back in the Q and A bag answering a question about muscle mass and effects on performance. The over arching question is "Is it possible to have too much muscle in CrossFit?". In short the answer is, yes! Coach explains why and also considerations to make on how to change it when it's a problem.

Today Coach jumps back into the Q and A pool. The first topic is how to maximize recovery. There is a lot to unpack so get your pen pads ready and of course be ready for a rant on the basic things that you are likely not even doing well. If we can sum this up it is simply, do better.

Today we catch up on a long summer. No, we don't go over all the details but coach catches you up on why he hopes you were also lost in the summer with your family, friends and activities. We are back with a catch about the 2025 CF Games and all the things that went well about them and why it meant so much to the community and movement. This will be known as the "gap" year where many sat on the fence and others showed, and those who showed up, did it big. What we learned and how we can move on!