03/08/2026
I’ve been pretty quiet on here recently, but the KVLR team has been quietly working away day in, day out, making huge improvements.
Here’s one from the weekend…
CrossFit KVLR member absolutely obliterated his previous HYROX Pro time in Istanbul 🔥
1:07:06!!!
That’s 13 minutes faster than his last race in Cardiff just a few months ago. 👌🏻
Ryan came to me after Cardiff because he wanted to take his training to the next level with a fully individualised programme. This gave us the opportunity to target every weakness in his race while continuing to build on his strengths.
Safe to say, all the hard work paid off. 🙌🏻
Massive congratulations, Ryan. The dedication, consistency, and effort you’ve put in over the past few months have been incredible 🤩
And he’s only getting started 💪🏻
12/05/2026
The athletes who improve the fastest usually aren’t the most talented.
They’re the most coachable.
The moment you stop thinking you know everything…
you start progressing again 🤗
A good coach isn’t trying to criticise you.
They’re trying to help you move better, stay healthier, and perform at a higher level.
Being coachable means:
✔ listening
✔ applying feedback
✔ asking questions
✔ leaving your ego at the door
That mindset carries over far beyond the gym too. Business, work life, relationships etc…
Remember, a coach correcting you is a coach investing in you 🫶🏻
Shout out to all the coaches out there working hard everyday improving themselves as well as their clients 🤩
24/04/2026
Every good programmer writes workouts with a specific intended stimulus.
Your job as the athlete isn’t to finish it as written…
It’s to finish it as designed.
Chase the stimulus 🔥Not RX!!
21/04/2026
You showing up today already puts you ahead of most people.
The weight on the bar? Doesn’t matter. Your pace? Doesn’t matter. What does matter is that you showed up for yourself…..and that’s something to be extremely proud of.
And if you’re reading this from the sofa thinking about starting…..the workout isn’t the hardest part. Walking through the door is!
So do the hard part. Reach out. Ask the question. Whether it’s a membership, a class, or online coaching, find what works for you.
You’ll never regret it and future you will be glad you did it.
Do it for yourself 🫶🏻
18/04/2026
How you handle a setback matters more than the setback itself.
A lot of people feel lost when they’re in pain. First, they try to train through it hoping it disappears. Over time, training stops. Gains are lost. And some never step foot in a gym again.
It doesn’t have to be this way.
There is a better way…..and there is always someone who can help.
Injuries and niggles in any sport do happen! Here’s how to get back faster 🔥
