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.
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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Follow for more insights on how to become more competitive in the sport of CrossFit.
08/18/2026
As a coach, we like to think we are more important than we actually are.
There are a lot of things outside of our control.
This doesn’t minimize the value we can and do provide to others.
We just have to realize that a lot of what will transpire for this athlete will be outside of our control.
Our work is to show up, listen, and do the best we can.
That last slide, from the paper, is a sobering reminder.
Stay humble.
When you think you understand the stress response, think again.
Kiely, J. (2016). A New Understanding of Stress and Implications for Our Cultural Training Paradigm. New Studies in Athletics, 30(3), 27–35.
Whether it’s a test or a workout in your weekly training, these 3 points can set you up for success when it comes to your pacing strategy:
1. Time / Length of the Test
The length is going to give you a good idea of what type of cadence and speed you will need to hold throughout the test. For example, there’s a big difference in speed/intensity/etc. when comparing a 3 minute verse a 14 minute test.
2. Turnover Rate
What type of turnover rate is the workout or test asking for? To give a salient example: if you have to perform a “chipper” style test, the turnover rate will be much slower due to you needing to “chip” through various movements. Whereas if it’s 3 complementary movements that need to be performed for 15-20 minutes with lower repetition ranges, the turnover rate will be fast, transitions will need to be fast, breathing will need to get up and stay up throughout. This can help better set your intention and pacing strategy for the test before getting into it.
3. Specific Movement
Is there a specific movement you need to pace for? You can also think of this as a “bottleneck” movement. Usually a higher skill gymnastic movement or a heavier barbell would fall into this category. As a result, you must build your pacing strategy around this movement to ensure you aren’t too fatigued when reaching it.
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If you’ve been stuck in your training, it might be worth investigating if you need to take a more “unbalanced” approach.
Click the link in my bio to take my free CrossFit athlete assessment to find out.
08/15/2026
With elite-level athletes, especially masters, one of my main goals is keeping them healthy as often as possible. That means trading some potential for durability—a more conservative approach now, betting that staying healthy longer makes up the gap over time. Not perfect, but that’s my priority.
Augi competes 5-7 multi-day events a year, so a big part of my job as his coach is managing load and using the gaps between competitions to move the needle on his priority areas.
Given his training age, we can also get more specific with his programming. Some movements need frequent touches to maintain—Augi has to hit HSPUs multiple times a week or they disappear. Others hold near their top end with far less upkeep.
This is the exact kind of decision-making I break down in The Coach’s Map—how to know when an athlete needs more, when they need less, and how to tell the difference.
The waitlist is open.
DM “MAP” and I’ll get you on it.
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See comment section for current schedule and training split.
08/14/2026
Every program looks perfect until an athlete actually has to live inside it.
This is the part most program design misses — the plan is a map, not the territory.
Your job isn’t to defend the map. It’s to read the terrain and know what the map is still worth.
A good map won’t stop the terrain from changing. But it tells you how to move when it does.
That’s the problem The Coach’s Map is built to solve — not “here’s a program,” but a way to figure out where an athlete sits in their development, what’s really limiting them, and how to design training that fixes the limitations.
Waitlist is open — DM me “MAP” and I’ll get you on it.