This week Kyle and I started off our conversation talking about the parallels between what Grant House had to say on last weeks Office Hours and what my general disposition is towards run training in the CrossFit space. From there we touch a number of different topics including - Some of the biggest adjustments we have made to our coaching processes - How we use med ball throws and jumps/plyos to develop gymnastics - Why writing a stand alone conditioning session without context isn't good enough Full episode can be found here: https://open.spotify.com/episode/6KuXNkFTkDOc0VPBmiLJ4v?si=E7HPvwWTRjWzWVVBFvRnZA Please ask questions, challenge ideas or post thoughts that you had while listening to this. We all learn through discourse

Anyone up for capturing 3 attempts to establish a 10sec peak power (wattage) on the C2 bike? I messed with it today, damper 10 and got 1113, 1155, 1355 (200# on the dot this morning) Interested in male / female scores - even better if you include BW so I can get a watts/kg read. I’ll report all the data back here.

I along with a number of my athletes are dealing with the classic winter respiratory infections. I’m curious how help your athletes navigate these?

https://www.doctorsofrunning.com/ In my opinion, this is the best way to find a shoe that works for you. Now is the time of year where they do the "best of" series, so if you are in the market, I would recommend starting here. If you know you like a certain type of shoe, they have a similar shoe note on each profile. From there, I would strongly recommend going to a running store that has the shoe to try it on or making sure that you have a good return policy with online orders. I have had several shoes where everything indicated I "should" like it and absolutely hated the shoe. If you dive into this a little bit, you will start to understand why I don't like to give my opinion on "good" shoes for people to run in

Hey team, After revisiting Deep Work by Cal Newport and reflecting on how I structure my day, I’ve realized I’m leaving some efficiency on the table. I’ve tested a few adjustments, and I’m going to make some changes to my daily workflow. This will affect some of you more than others, but my goal is to improve the quality of work you receive. 1. Prioritizing Deep Work Early (Program Design) - I’ll be doing 2–3 deep-work blocks (40 minutes on, 10–15 minutes off) before looking at my phone or answering emails. - Because of this, I won’t be responding to messages until around 10–10:30 a.m. If you have questions, please plan ahead when possible. - I will also be aiming to schedule nearly all calls after noon. If that doesn’t work for certain individuals, we’ll adjust as needed. 2. Prioritizing Meaningful Feedback Later in the Day (Questions, Emails, Video Review) - I’m able to provide higher-quality video review later in the day than I can high-quality program design. - Please revisit the athlete guidelines if you haven’t in a while—your feedback format directly improves the quality of my feedback. - Kyle Ruth and I recently recorded a podcast on this topic, which may help frame why this shift matters:https://open.spotify.com/episode/5k4EuHtQrqoDkmTO0pbbGf?si=Os6q_KJlT92NYmTrwKu-iw - My goal is to end each day with as close to an empty inbox as possible. - This will matter most from Monday night through Wednesday morning, since I’m off on Tuesdays. If something is urgent during that window, please text me or clearly title the email as urgent. Otherwise, I’ll always tackle program design first. 3. Handling All Other Adjacent Work Last (Podcasts, Social Posts, etc.) - Straightforward here—if you see a post early in the day, it’s scheduled. I’m not choosing social media over your coaching. Thanks for your flexibility as I refine this. I’m confident these changes will help me deliver even higher-quality coaching.