Hi everyone! Hope you’re all doing well! Does anyone have recommended materials about the conjugate method for CF training? I tried to search online and there are a lot of information already but I don' know where to start with. For example: 1. What does the max effort in conjugate training normally means? 2. How does then conjugate method apply to different types of CF athletes? I'd highly vote for having one of the office hour or the Stimulus Podcast discussing this topic. Cheers!

First, thanks to @Jan Lenczuk for being willing to submit a real athlete’s program and open it up for discussion. It takes some guts to put your work out there. The intent behind these reviews is simply to give back to the coaching community. I’ve been coaching for a long time, and this is a way to share how I actually think through program design when I’m working with real constraints, not ideal scenarios. In this review, I walk through a full training week for Aga (Jan's client), a first-year RX athlete dealing with a shoulder issue, limited weekly training time, and long-term development goals. I start with athlete context and intent, then move into strength and hypertrophy decisions, gymnastics progressions, conditioning structure, and where I’d make adjustments or ask different questions. This is for coaches who want to improve how they think about programming, not just copy templates. If you have feedback on the format or ideas for making these more useful, let me know!

This Office Hours went deep on carbohydrate timing. We talked a lot about how carb timing can matter as much as quantity, and how poor timing often shows up as bad sleep, inconsistent recovery, and late-night fueling chaos. We broke down why so many CrossFit athletes underfuel around training, then try to overcorrect at dinner, and then wonder why sleep quality and bodyweight feel unpredictable. We also covered intra-workout fueling as one of the most underused performance levers in the sport, how concentrating carbs pre/during/post training can clean up sleep without lowering total intake, and why scale weight often jumps when carbs finally increase (and why that’s usually glycogen + water, not fat). @Haley Ruth also put together a great content piece on this in the Nutrition section of RPL: https://www.skool.com/ruth-performance-lab-1681/intra-workout-fueling-guide?p=d8ccd320 If you’re training hard but still feel like recovery and fueling are harder than they should be, this one will change how you think about carbs and daily structure. All 1v1 clients can now watch it inside the Office Hours → Client Vault. For everyone else, I recommend just checking out Haley's post on intra-workout fueling to better understand the who / what / why / how !

This week @Ryne Sullivan and I dedicated the entire episode to deadlift inside of competitive CrossFit context. We covered everything from assessment --> programming for strength vs capacity --> technical issues --> and A TON more. In the episode I promised I'd provide a copy of my internal notes that I put together before the show, so I wanted to post those here for anyone who wanted them AND as a way to stimulate discussion. I'm really curious about how other coaches in the space approach "the deadlift problem" for competitors -- how frequently do you attack the movement? What are the principles or pillars you use for programming? Do you view the capacity vs absolute strength debate through a different framework? Episode link: CLICK HERE TO WATCH Notes below: ----------------------------------- 1. SEPARATE THE PROBLEM: STRENGTH VS CAPACITY ----------------------------------- Treat deadlift strength and deadlift capacity as two different adaptations. Strength - Neural output - Confidence in heavy positions Capacity - Repeatability of hinging under fatigue - Often shows up inside mixed-modal work Trying to solve both with the same tool is the mistake. Key takeaway: If you want to get someone stronger, you need to address the neural aspects of strength. If you want them to be able to repeat deadlift under fatigue, that's a 2nd order problem of metabolic demand + strength requirement. ----------------------------------- 2. DEADLIFT STRENGTH IS PRIMARILY A NEURAL PROBLEM ----------------------------------- Move away from high-volume deadlift strength work! What not to do: - High-rep tempo deadlifts (useless for building top-end strength in a healthy well trained athlete) - Large weekly deadlift volume “to get stronger” - Treating deadlift like a hypertrophy lift What to do: - Heavy singles, doubles, triples -80%+ of 1RM 5+ sets per week - Hand-release or full reset reps (no touch-and-go)

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?