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In this episode, we are going to discuss General vs Specific Adaptations. A brief overview of the two:General Adaptations:Improving central system's (Pulmonary / Cardiovascular) ability to intake, deliver, and uptake oxygen when performing work.When you first start training, everything you do is improving this. As you become more trained, the training stimulus must become more “specific” to continue moving the needle.Specific Adaptations:Improving specific musculature's vascular system, mitochondrial and capillary density. You are working to make a specific area more capable.

Come to the training camp! Link to sign up - https://hrcf.sites.zenplanner.com/event.cfm?eventId=97B4F855-D4CC-4764-BBF7-A6D02CF4218CIn this episode, I discuss 3 distinct exercise thresholds and their application to training.​ Lactate Threshold​ Vo2 Max​ Critical Power/Critical SpeedPapers from the episode:​ Variability in exercise tolerance and physiological responses to exercise prescribed relative to physiological thresholds and to maximum oxygen uptake - https://pubmed.ncbi.nlm.nih.gov/36710454/​ Talk Test - https://hrcak.srce.hr/file/284311​ Power-Duration Relationship: Physiology, fatigue, and the limits of human performance - https://pubmed.ncbi.nlm.nih.gov/27806677/How to calculate Critical Speed or Critical Power:Step 1) Perform 2 time trial tests in the 3-20 minute time domain (on the same activity)Running example:​ 1600m = 5:20​ 5000m = 19:30Step 2)Take Time for Test 2, convert into seconds.Take Time for Test 1, convert into seconds1600m = 5:20 = 320 seconds = 3:33/km5000m = 19:30 = 1170 seconds = 3:54/kmStep 3)Take Distance 2 and subtract from Distance 15000 - 1600m = 3400mStep 4)Take Distance delta and divide by Time delta3400 / 850 = 4:00/km (+/- 5 seconds)For this individual, their Critical Speed (the name for the value when meters per second is being evaluated) is 4:00/km (+/- 5 seconds) - CS/CP is not too the second specific, it's a band of time, which is why we want to give about 5 seconds on either side of this value. 

In this episode, Austin and I discuss my summer training camp. Below are more specifics on the camp and how to sign up: Camp Details:* Dates: July 26-27th, 2025* Location: Hudson River Athletics, Hoboken, NJ* Who Can Attend: Athletes of all ability levels welcome!What to Expect:The camp will feature four intensive sessions (two each day) where we'll evaluate and work on:* Strength assessment* Muscle endurance* Work capacity* Skill development* Power repeatabilityThe primary goal of this camp is to provide you with actionable insights about your current fitness level that you can immediately apply to your training program the following week.Registration:To secure your spot, please use the link below and enter the discount code when signing up: Link - https://hrcf.sites.zenplanner.com/event.cfm?eventId=97B4F855-D4CC-4764-BBF7-A6D02CF4218CIf you have any questions about the camp or logistics, please don't hesitate to reach out to me directly.I look forward to seeing you there!

In this episode, I discuss the following:Recap the Mayhem Classic Discuss Competition Fueling StrategiesReview the Mayhem Classic Events

In this episode, I discuss the following:* The 2025 CrossFit Open workouts* Length of the events* Reps and work rates of the events* Designing intervals to improve performance in the events* Training considerations based on the events

In this episode, we are going to discuss Task and Time-Based Work. Below is a short list of characteristics of each:Time-Based * Athletes know the exact duration of their work period* Easier to determine the appropriate pacing strategy* Athletes can better leverage previous experiences to anticipate difficulty and effort requirements* Creates a more forgiving environment for finding flow and rhythm, especially with machine/erg work, enabling better effort regulationTask-Based* Athletes know the total workload to complete BUT must determine how long it will take* Forces athletes to identify the bottleneck for themselves* Challenges athletes to develop an appropriate pacing strategy based on the specific workload requirements

In this episode, I dive into the skill of competing. I use my recent experience at Wodapalooza with an athlete of mine to provide context and perspective on what it looks like to be a competitor.

Today we are talking about Motivation. Which is one of my favorite topics because it's actually composed of specific components which means it's something that we can harness and use to our advantage.Our topics will be the following:* What Motivation is* The Motivation Misconception* The 3 key components of Motivation* Motivational Intensity Theory (MIT)Below are a few papers that expand upon some of the points I discussed on the episode:Recent paper on MITOriginal paper on MITSee my blog post for the imagine I was referencing when discussing potential motivation and motivational intensity - https://coachsamsmith.wordpress.com/2024/03/18/motivation-mr-misunderstood/

WHY do we pace?In this episode, I discuss:​Why we pace​The 3 components of pacing​The psychobiological model of endurance performance​The Wasserman Gears ModelBelow are the papers referenced in the episode:Jones 2008 - https://pubmed.ncbi.nlm.nih.gov/18056980/Marcora 2009 - https://pubmed.ncbi.nlm.nih.gov/18483166/Marcora 2019 - https://psycnet.apa.org/record/2019-28033-003Amann 2009 - https://pubmed.ncbi.nlm.nih.gov/19015193/Wasserman 1967 - https://pubmed.ncbi.nlm.nih.gov/6017656/

In this episode, I discuss:* What Hardware and Software are in the context of fitness* How they can help us better solve fitness problems* The common problems people face in each of them* Solutions for those common problems

Why use Mixed Muscle Endurance in your training Understanding the different types: Density, Volume, Movement How to design it Practical Example

An alternative lens in which to view program design.

How to design AMRAPs.

The CrossFit Quarterfinals is weeks away! Learn how you can make the most out of your time with Simulations. Today we will be discussing about Training Simulations and how they can help you perform at your best on competition day! OPEX Remote Coaching Hire an OPEX Coach - https://www.opexrc.com Coaching the Competitor Link https://shorturl.at/crySY Explore OPEX Coaching Education: https://www.opexfit.com CoachRx Professional Coaching Software Start your FREE trial here - https://www.coachrx.app/

OPEX Remote Coaching Hire an OPEX Coach - https://www.opexrc.com Explore OPEX Coaching Education: https://www.opexfit.com LearnRx Your Daily Dose of Fitness Education https://learnrx.app/ CoachRx Professional Coaching Software Start your FREE trial here - https://www.coachrx.app/

OPEX Remote Coaching Hire an OPEX Coach - https://www.opexrc.com Explore OPEX Coaching Education: https://www.opexfit.com LearnRx Your Daily Dose of Fitness Education https://learnrx.app/ CoachRx Professional Coaching Software Start your FREE trial here - https://www.coachrx.app/

The OPEN has begun. Tune in to hear our initial thoughts on 24.1 and how we think the athletes performed! OPEX Remote Coaching Hire an OPEX Coach - https://www.opexrc.com Explore OPEX Coaching Education: https://www.opexfit.com LearnRx Your Daily Dose of Fitness Education https://learnrx.app/ CoachRx Professional Coaching Software Start your FREE trial here - https://www.coachrx.app/

How can increasing your power increase your performance? Join this episode to learn more about building power for CrossFit! We are discussing, design, dose response, planning, benefits, and more. OPEX Remote Coaching Hire an OPEX Coach - https://www.opexrc.com Coaching the Competitor Link https://shorturl.at/crySY Explore OPEX Coaching Education: https://www.opexfit.com CoachRx Professional Coaching Software Start your FREE trial here - https://www.coachrx.app/

High Turnover Work: Today we are discussing, and sharing with you, a method to increase capacity in CrossFit. Through this style of conditioning we can improve our ability to perform in CrossFit workouts/events. OPEX Remote Coaching Hire an OPEX Coach - https://www.opexrc.com Coaching the Competitor Link https://shorturl.at/crySY Explore OPEX Coaching Education: https://www.opexfit.com CoachRx Professional Coaching Software Start your FREE trial here - https://www.coachrx.app/

KPIs - Key Performance Indicators. Today we are discussing 2 different KPI Tests you can use to measure your readiness for the CrossFit Open. OPEX Remote Coaching Hire an OPEX Coach - https://www.opexrc.com Coaching the Competitor Link https://shorturl.at/crySY Explore OPEX Coaching Education: https://www.opexfit.com CoachRx Professional Coaching Software Start your FREE trial here - https://www.coachrx.app/

Part 2: Tune in today to learn about the Power of Durability! Today we are discussing what Durability is, how to train it, and why it is so important in the sport of CrossFit. OPEX Remote Coaching Hire an OPEX Coach - https://www.opexrc.com Coaching the Competitor Link https://shorturl.at/crySY Explore OPEX Coaching Education: https://www.opexfit.com CoachRx Professional Coaching Software Start your FREE trial here - https://www.coachrx.app/

Tune in today to learn about the Power of Durability! Today we are discussing what Durability is, how to train it, and why it is so important in the sport of CrossFit. OPEX Remote Coaching Hire an OPEX Coach - https://www.opexrc.com Coaching the Competitor Link https://shorturl.at/crySY Explore OPEX Coaching Education: https://www.opexfit.com CoachRx Professional Coaching Software Start your FREE trial here - https://www.coachrx.app/

We are continuing our discussion from last week on the HSPU. Today we are going to go over some client case studies and elaborate more specifically on how one can improve their HSPUs. OPEX Remote Coaching Hire an OPEX Coach - https://www.opexrc.com Coaching the Competitor Link https://shorturl.at/crySY Explore OPEX Coaching Education: https://www.opexfit.com CoachRx Professional Coaching Software Start your FREE trial here - https://www.coachrx.app/

Improving your skills is vital to improving your capacity. Today we break down what your limitation might be in improving the HSPU. OPEX Remote Coaching Hire an OPEX Coach - https://www.opexrc.com Coaching the Competitor Link https://shorturl.at/crySY Explore OPEX Coaching Education: https://www.opexfit.com CoachRx Professional Coaching Software Start your FREE trial here - https://www.coachrx.app/

Tune in to learn about structuring the training year for your CrossFit season. We are about to start a new cycle in the OPEX COMPETE Program. This program is designed for competitors who wish to perform their best in the CrossFit Quarter-Finals. OPEX Remote Coaching Hire an OPEX Coach - https://www.opexrc.com Coaching the Competitor Link https://shorturl.at/crySY Explore OPEX Coaching Education: https://www.opexfit.com CoachRx Professional Coaching Software Start your FREE trial here - https://www.coachrx.app/

A follow up to last weeks episode! Last week we chatted on how strong you need to be in CrossFit. Today we elaborated more on how to increase your strength and why it is different than traditional strength sports. OPEX Remote Coaching Hire an OPEX Coach - https://www.opexrc.com Coaching the Competitor Link https://shorturl.at/crySY Explore OPEX Coaching Education: https://www.opexfit.com CoachRx Professional Coaching Software Start your FREE trial here - https://www.coachrx.app/

How strong do you need to be in order to compete in the sport of fitness? Today we breakdown some strength metrics and KPIs to give you a better idea on what it takes to succeed as a competitor in CrossFit. OPEX Remote Coaching Hire an OPEX Coach - https://www.opexrc.com Coaching the Competitor Link https://shorturl.at/crySY Explore OPEX Coaching Education: https://www.opexfit.com CoachRx Professional Coaching Software Start your FREE trial here - https://www.coachrx.app/

Former CrossFit Games Competitor, Coach, Chef, and Data Analyst. Check out this episode to hear how Colleen can do it all! OPEX Remote Coaching Hire an OPEX Coach - https://www.opexrc.com Explore OPEX Coaching Education: https://www.opexfit.com LearnRx Your Daily Dose of Fitness Education https://learnrx.app/ CoachRx Professional Coaching Software Start your FREE trial here - https://www.coachrx.app/

Today Michael and Roman talk about Semaglutide. Tune in if you are interested in better understanding this drug and it's affects. OPEX Remote Coaching Hire an OPEX Coach - https://www.opexrc.com Explore OPEX Coaching Education: https://www.opexfit.com LearnRx Your Daily Dose of Fitness Education https://learnrx.app/ CoachRx Professional Coaching Software Start your FREE trial here - https://www.coachrx.app/

Can Zone Training help you improve in CrossFit? Is it still relevant in the training industry after its burst onto the scene? Tune in to find out! OPEX Remote Coaching Hire an OPEX Coach - https://www.opexrc.com Coaching the Competitor Link https://shorturl.at/crySY Explore OPEX Coaching Education: https://www.opexfit.com CoachRx Professional Coaching Software Start your FREE trial here - https://www.coachrx.app/

CrossFit Semifinal Locations and Dates have been announced! Tune in as we break down the coming events of the 2023 Dubai Fitness Championship. OPEX Remote Coaching Hire an OPEX Coach - https://www.opexrc.com Coaching the Competitor Link https://shorturl.at/crySY Explore OPEX Coaching Education: https://www.opexfit.com CoachRx Professional Coaching Software Start your FREE trial here - https://www.coachrx.app/

Movement expression! What is it and how can understanding it upgrade my training or coaching? Today we breakdown what is means to fully express yourself in training and competition. This topic is a small excerpt fro Sam's video course, Coaching the Competitor. If you want to learn more about how to be a great coach for competitive fitness, then check the link below. OPEX Remote Coaching Hire an OPEX Coach - https://www.opexrc.com Coaching the Competitor Link https://learnrx.app/playlists/coaching-the-competitor-playlist?referralCode=samsmith&tpclid=facebook.PAAaaR8PGIgNdq30uqFXszi11xjhPg6y_sKn7rwHwAtzgQbpI8mRTzUMOS4JI_aem_ASx5mhnr0IMXdCiQHTm7_7scXf-6kUVdL375jefJF2YsOgSCh6j89jaStqAdH608kiU Explore OPEX Coaching Education: https://www.opexfit.com CoachRx Professional Coaching Software Start your FREE trial here - https://www.coachrx.app/

Today we are discussing: Designing Double Sessions. Are they right for you? -Who should be doing them? -How to design them? -How to progress them? Our Black Friday deals are available across all of our products.⁠ ⁠ Everything from mentorship to our 1:1 coaching is included.⁠ Coach Sam Smith has even just released a brand new course playlist, Coaching the Competitor, to kick off the month strong. We get it, there are loads of offers being rammed down your throats all month long, trying to get you to buy things you don't need. ⁠ We're here to offer huge savings on things that make you better. ⁠ Invest in your health! ⁠ OPEX RC BLACK FRIDAY DEALS are live all November long.⁠ 1 Month FREE on 1:1 Coaching 7 Days FREE on Programs 25% OFF Coaching the Competitor Playlist 50% OFF Associate Remote Coach Accelerator Link: https://rb.gy/noxowo Act now! OPEX RC Black Friday Deals are live all November long.⁠ Save big and elevate your fitness. Explore all deals here. Enjoy, OPEX Remote Coaching

Welcome to the OPEX RC Podcast. Today we are discussing the new podcast and what future shows will be available to you!

Hey guys, welcome back to Crafting Fitness! Today I have my friend and colleague Michael Bann back on for round 2. In this conversation, we focus on the concept of Adaptive Physiology. This is a concept that undergirds a lot of Michael's approach to coaching and how he solves problems with his clients.  We specifically dove into the following topics: -The difference between Germ Theory and Terrain Theory -Susceptibility to stress and sickness -The 3 big levers: Physiology, Genes, and Mental/Emotional -Top down vs. Bottom up approaches -Emunctories -Michael's 5 pillars of performance  If you enjoy this episode, please like and share it with others as it helps us build our reach and be able share more great content with the public.  Contacting Michael: Email - michaelbann@crafted.coach IG - @coach_michael_bann

Hey guys, welcome back to Crafting Fitness! Today I'm pleased to be joined with my friend and client, Austin Kapetanakis. In this episode we discuss and review the 2023 CrossFit Quarterfinal events. I wanted to break down the events and was planning on doing it solo, but figured having someone who completed them would provide a bit more color to the conversation. This was a jam packed episode covering many facets of training, competing, and testing.  If you enjoy this episode, please like and share it with others as it helps us build our reach and be able share more great content with the public. 

Hey guys, welcome back to Crafting Fitness! Today I sit down with Colleen Fotsch to discuss two questions she often receives: Question 1: Should you be tracking your food? Question 2: How to eat to perform? We were both able to share our own personal experiences with tracking food and how we've ate to perform in the past. We looked at the pros and cons from our personal lens and from our coach lens to show how different seasons of life create different needs for the way we view and consume food. Finally, we discussed the impact of one's environment, social circles, and traveling regarding the decisions we make with food. If you enjoy this episode, please like and share it with others as it helps us build our reach and be able share more great content with the public.

Hey guys, welcome back to Crafting Fitness! Today I review the 2023 CrossFit Open events and share my thoughts on each event and all 4 events as a whole. I broke this episode up into 6 parts: Initial Noticings What's being tested Changes from previous years How to improve work rate and strength under fatigue Functional Volume Strategy guides - are they useful? If you enjoy this episode, please like and share it with others as it helps us build our reach and be able share more great content with the public. Links from episode: Strength Levels for the sport of CrossFit - https://www.crafted.coach/blog/how-strong-do-you-need-to-be-in-crossfit Improving work "rate" - Episode 15 - https://spotifyanchor-web.app.link/e/Np6vtEeNTxb How to train weightlifting for CrossFit - https://learnrx.app/classes/weightlifting-for-mixed-modal-athletes What is functional volume - https://www.crafted.coach/blog/what-is-functional-volume

Hey guys, welcome back to Crafting Fitness! Today I discuss the differences between pacing and full effort. I recently listened to an episode of the Varied Not Random podcast with Adrian Bozman and Pat Sherwood where they answered a listener Q & A regarding which is better, pacing or going full-send with your workouts. I wanted to add my thoughts to this discussion with the hope of providing an alternative way of looking at effort and training. I broke this episode up into 4 parts: 1st - Defining the terms to be discussed and identifying what the underlying goals are 2nd - Designing appropriate training and how that plays a role in this discussion 3rd - The moderation between high-intensity and sustainability 4th - Reasons for Pacing and Full Effort If you have questions or thoughts you'd like to share with me on the topic, feel free to send me an email at sam@crafted.coach If you enjoy this episode, please like and share it with others as it helps us build our reach and be able share more great content with the public.

Hey guys, welcome back to Crafting Fitness! Today I'm honored to be speaking with my colleague Michael Bann. He has been coaching for the past 15 years and has work with thousands of people throughout that time. In this episode, I wanted to pick his brain on his coaching philosophy and how he's changed his mind on movement and coaching movement over the years. The areas we covered were the following: “The last coach you'll ever need” How his perspective on movement and movement asymmetries have evolved over the years Saying “no” more often and how he teaches this to his clients Learning to create space for clients to become more aware of themselves allowing them to upgrade their own understanding Why coaching is an investment in yourself And why a coaches job is to call people up and make them better Below you can find the links to the books he mentions in the podcast along with how you can get ahold of him if you are interested in working with 1:1 Books: When the Body Says No: Exploring the Stress-Disease Connection The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma Sensitive Nervous System The Divided Mind Contacting Michael: Email - michaelbann@crafted.coach IG - @coach_michael_bann If you enjoy this episode, please like and share it with others as it helps us build our reach and be able share more great content with the public.

Hey guys, welcome back to Crafting Fitness! Today I'm honored to be speaking with the newest addition to our Crafted Coaching team, Colleen Fotsch. We had a wonderful conversation talking about her athletic career, stories from our time working together during her competitive days, and how she's navigated the change in her identity from the athlete towards the next chapter of being a coach and data analyst. I'm going to read a short bio of hers to give some of you more insight into who she is and what she has done. So bear with me for a moment as I read this. Colleen is an elite athlete in multiple sports and an all around bad-ass human. She started out as a 5-time All-American swimmer at UC Berkeley, where her team won multiple NCAA D1 championships. After college, Colleen poured her heart into a new sport– CrossFit. She went on to compete at the CrossFit Games as both an individual athlete and in the team division. In 2020, Colleen was recruited to join the National USA Bobsled Team and added yet another impressive adventure to her athletic resumé. Although she's now retired from competitive athletics, she maintains her athletic spirit as a full-time data analyst putting in hours in the office while still training hard and enjoying life. While pursuing her masters degree, Colleen developed a passion for helping people balance effective training with all of the other facets of life– work, school, family, and friends. Colleen has taken her knowledge and experience competing at the highest level to develop Crafted: Perform. Crafted Perform is our newest program aimed at crafting performance for life outside the arena. You can use the link below to access her program and sign up today. If you enjoy this episode, please like and share it with others as it helps us build our reach and be able share more great content with the public. Contact Colleen: Email - colleen@crafted.coach IG - @colleenfotsch Crafted Perform - https://dashboard.coachrx.app/programs/sales/24169

Hey guys, welcome back to Crafting Fitness! Today I go in-depth on a KPI in the sport of CrossFit that doesn't get discussed very often or at all. I wrote about it a few years back and I called it, “rate.” In this episode I go over the following with regards to “rate”: -What rate is, using data from past Open and Semifinal results -Why it is important in the sport -A framework for thinking about it and it's progression as an athlete develops -How to test it -How to train and progress it In the show notes you'll find a link to the blog post I wrote that has specific numbers and progressions that I mentioned in the episode. Feel free to use them and test them out. If you have questions or thoughts you'd like to share with me on the topic, feel free to send me an email at sam@crafted.coach If you enjoy this episode, please like and share it with others as it helps us build our reach and be able share more great content with the public. Rate Blog Post: https://www.crafted.coach/blog/the-importance-of-rate-in-the-sport-of-crossfit

Hey guys, welcome back to Crafting Fitness! Today Mike and I review the events from Wodapalooza. This is one of the premier CrossFit events that took place from January 12-15th of 2023. I had one athlete compete in the elite male team division and one athlete in the upper adaptive division who won. Due to this event being a big one in the competitive CrossFit space, we decided a review was in order. In this episode we go over: All 9 events The breakdown of the events and their characteristics Our thoughts on each event And pieces we would potentially change if we were designing the events If you enjoy this episode, please like and share it with others as it helps us build our reach and be able share more great content with the public.

Hey guys, welcome back to Crafting Fitness! Today I'm pleased to be joined with my colleague, Henry Torano. We both recently saw a post from Ben Bergeron saying that CrossFit Games athletes have healthy bodies. Henry and I both have differing viewpoints on this statement and wanted to share our thoughts on why we see sport and health being mutually exclusive. Our aim for this discussion was to share an opposing viewpoint to the one stated and to add perspective on why we think sport sits outside of longevity and health regardless of what that sport entails. If you have questions or thoughts you'd like to share with us on the topic, feel free to send us an email at sam@crafted.coach If you enjoy this episode, please like and share it with others as it helps us build our reach and be able share more great content with the public.

Hey guys, welcome back to Crafting Fitness! Today I tackle a listener Q & A. The question revolved around how to develop dynamic skills. Most specifically: T2B, C2B, MUs, HSPUs, HSW Being able to do all of these movements is required in order to compete in the Sport of Crossfit. So, how do you go about helping people develop them… Some of the pieces I covered are the following: Potential for development Strict Strength Requirements Skill Development Programming Considerations If you enjoy this episode, please like and share it with others as it helps us build our reach and be able share more great content with the public. Functional Volume Article: https://www.crafted.coach/blog/what-is-functional-volume#:~:text=Functional%20volume%20is%20the%20requisite,events%2C%20and%20other%20various%20competitions.

Hey guys, welcome back to Crafting Fitness! Today I tackle a listener Q & A. The question revolved around how to turn your arms into legs, meaning, how do you make your arms very enduring and very strong for the sport of Crossfit. I briefly spoke about this idea in a previous episode where I said the higher you climb in this sport, the more important your arms become. Some of the pieces I covered are the following: Potential for improvement Limitations Strategies Training Principles Programming Considerations If you enjoy this episode, please like and share it with others as it helps us build our reach and be able share more great content with the public.

Hey guys, welcome back to Crafting Fitness! Today Mike and I review the events from the 2022 Legends Championship. This is one of the premier Crossfit masters events that took place on December 8-11th of 2022. We both had athletes compete in the competition and decided a review of the events and programming would be fun to discuss with our audience. In this episode we go over: All 9 events Our thoughts on each event And pieces we would potentially change if we were designing the events If you enjoy this episode, please like and share it with others as it helps us build our reach and be able share more great content with the public.

Hey guys, welcome back to Crafting Fitness! Today Mike and I discuss how to structure In-Season Training for the CrossFit Athlete. In this episode we combine our previous 3 conversations on In-season training for the CrossFit Athlete and show how we blend them together to effectively prepare our clients for the competitive season. We also discuss: Why doing "metcons" every day isn't going to make you better We revisit the 3-bucket analogy for categorizing aspects of training And finally, how the training split must change as we move to the in-season If you enjoy this episode, please like and share it with others as it helps us build our reach and be able share more great content with the public.

Hey guys, welcome back to Crafting Fitness! Today Mike and I discuss In-Season Anaerobic Training for the CrossFit Athlete. (We refer to it as pain training throughout the episode) This is part 3 of our 3 part series on In-Season Training for the Crossfit Athlete. In this episode, we discuss: How we define “pain” training Why perform “pain” training How “pain” training differs from the in-season vs. the off-season Considerations when designing “pain” training And lastly, length of use and structuring of “pain” training If you enjoy this episode, please like and share it with others as it helps us build our reach and be able share more great content with the public. Show Notes: Research paper on Critical Power - https://journals.lww.com/acsm-msse/Fulltext/2010/10000/Critical_Power__Implications_for_Determination_of.11.aspx#

Hey guys, welcome back to Crafting Fitness! Today I'll be discussing In-Season Aerobic Training for the CrossFit Athlete. Mike is out of town at a competition so it'll just be me today. This is part 2 of a 3 part series on In-Season Training for the Crossfit Athlete. In this episode, I cover: The difference between aerobic potential, what I call your ceiling, and working underneath that potential, what I call your efficiency and economy How you can assess someone's predisposition for aerobic training. The value in Aerobic Training The differences in design for In-Season vs. Off-Season Aerobic Training Examples showing differences in both cyclical and mixed pieces of work And finally, how manipulating constraints and chaos play a vital role in the progression and development of one's aerobic potential inside the sport of CrossFit. If you enjoy this episode, please like and share it with others as it helps us build our reach and be able share more great content with the public.

Hey guys, welcome back to Crafting Fitness! Today Mike and I discuss In-Season Strength Training for the Crossfit Athlete. This is part 1 of a 3 part series on In-Season Training for the Crossfit Athlete. In this episode, we discuss: -How you assess someone's absolute strength potential -What is required for absolute strength expression -What role does absolute strength play in the sport of Crossfit and how often is it tested -The differences between in-season and off-season absolute strength training and examples of both of them to highlight their differences And finally, the intentional aspect of absolute strength expression that is often missed. If you enjoy this episode, please like and share it with others as it helps us build our reach and be able share more great content with the public.