I help CrossFit competitors break through plateaus with individualized coaching.
Fitness Coach; Inspiring others to reach their highest potential through challenge and commitment to the journey.
09/01/2026
A bad program will wreck your progress. So will ignoring the small things it’s not accounting for.
2 rules to always fall back on:
1. Stay consistent
2. Don’t do anything that disrupts it
Always protect the next training session.
Save this for the next time you’re tempted to push past what your body’s telling you.
And tag your friend who’s always getting hurt 👊🏽
What separates them:
1. Lower cost per rep.
2. Faster recovery between reps.
Every repetition has a cost.
For you, a ring muscle-up might cost ~70% of max power.
For an elite athlete, it costs ~30%.
Your job is two-fold:
1. Lower the “cost” of every rep — hardware improvements.
2. Improve your pacing through “deliberate” practice — software improvements.
This is the exact diagnostic I built into The Coach’s Map.
Which one is costing your athlete reps: hardware, or software?
Waitlist closes tomorrow.
DM “MAP” to get in before I open the doors.
08/30/2026
A great month away from home in Coeur D’Alene, Idaho.
Lots of great memories.
And shout out to Crossfit CDA | Group Fitness | Personal Training | Kids CrossFit
A great gym with great people. Highly recommend if you are visiting.
Now back to the heat 🌞
08/29/2026
A skill that’s plateaued isn’t always undertrained.
It might just be trained wrong for where it’s actually at.
Every skill sits somewhere on a spectrum — Fragile, Resilient, Anti-Fragile. Where it sits determines what it needs.
Not more effort. A different approach.
The Coach’s Map breaks down this framework — and others — so you can design training that actually challenges your athletes for where their ability is right now.
DM “MAP” to join the waitlist.
08/26/2026
“Functional Volume” is an important concept for any sport or performance pursuit.
Amongst other things, it helps create a reference range.
Whether you are preparing for next year’s CrossFit competitive season, a generic competition, or general training, this list can help guide you in your volume selection for movements.
Want the full system this chart comes from? DM “MAP” and I’ll add you to the waitlist for The Coach’s Map.
Most athletes pace the first reps… elite athletes pace the total reps.
It’s not about what you can do fresh — it’s about what you can maintain across the whole workout.
Before you start, ask:
“If I had to do the full volume straight through, as opposed to doing it in rounds, how would I begin?”
Your pacing needs to consider the “totality of work.”
Master this, and you’ll stop blowing up halfway through workouts — and start finishing strong.
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This is one layer of something bigger I use with my athletes.
DM “MAP” and I’ll add you to the waitlist.
08/24/2026
Coaching is as much guiding as it is teaching.
Something I’m always trying to consider when writing training is, “what are they going to learn from this?”
There has to be learning involved. Because learning isn’t memorizing information. Learning is changing your behavior.
If you want a system for teaching this way instead of guessing — the Coach’s Map walks through it.
DM “MAP” for the link.
You can get faster without getting fitter.
Your hardware won’t change much in a day. But how you run it can.
Have your athletes film their lifts, sessions, movements.
Film it. Review it. That’s step one.
I built a full framework for coaches to diagnose exactly this — when an athlete needs to build fitness vs. when they need to fix how they’re using the fitness they already have.
DM “MAP” and I’ll send it over.
08/21/2026
I spent the last year training like a CrossFitter again.
A former client talked me into coming back to his gym, and it’s been one of the better decisions I’ve made in a while — challenging myself in ways I hadn’t in years.
A few things I relearned along the way:
1. It takes a lot of time to get good at something
2. Small injuries are just the cost of chasing performance
3. Training around others pulls more out of you than training alone ever will
4. The SAID principle is still undefeated — if you want to get better at something, you have to do it, a lot
But the biggest one? You can do more in a year than you think, if you stay consistent with it.
You only have 1 body. It’s perishable, and it will decline with time.
Explore it. Challenge it. Take care of it.
Tag someone who needs that reminder right now.
If you want a system for building progressions like this, I’ve got something coming.
DM “MAP” and I’ll add you to the list.
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Most of interval training’s benefit comes down to design. Use athlete-specific paces matched to target intensity — that’s what makes it work.
In this progression, I introduced fatigue-based weightlifting. I controlled pre-lift fatigue so the client wasn’t lifting overly fatigued, letting them practice in a more contextual state.
The video above is from the second-to-last week of the progression.
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See comment for week one of the progression.
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