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

Today we finally unpacked a topic that confuses a lot of athletes: how heart rate zones, lactate thresholds, and V̇O₂ training actually fit into CrossFit and hybrid conditioning. We covered the differences between Zone 2, Threshold, and V̇O₂ work, why HR is reliable on machines but not under load, and how to use readiness data without overthinking it. Thank you to everyone who joined and contributed. The questions, examples, and back-and-forth made the session fly by, and I’m really enjoying how easy it was to get this posted and how organized everything feels inside this platform (thanks @Haley Ruth for getting these up so fast!!). The full episode is ready for you in the Office Hours archive. @Brandon Smith @Christian Laws @Eamon Coyne @Reshef Gold

Hey everyone, just wanted to drop a quick preview of this weekend’s Stimulus Matters episode. Ryne and I sat down with TTT coach and my go-to gymnastics specialist, Mia Giannelli to talk skill acquisition, handstand walking, rope climbs, and what it really takes to build durable gymnastics capacity in this sport. From her step-based progressions, to how she teaches athletes to feel positions instead of guessing, to the mindset needed to improve under fatigue, Mia breaks down things I wish more athletes and coaches understood. We also get into video review, stacking handstands, and our ongoing (and very real) rope-climb debate. I’ll post up the link to the full episode once it’s out! @Mia Gianelli @Ryne Sullivan

Intervals are one of the most versatile tools we have in CrossFit programming. When used intentionally, they allow us to shape volume, speed, pacing, and intensity in ways that continuous Metcons simply cannot. Below are the four primary reasons I prescribe mixed-modal intervals inside a competitive CrossFit framework, along with examples to illustrate each. 1. Extending Volume Beyond Metcon Limits Most Open and Quarterfinal workouts fall within predictable volume ranges.For example, 100–120 toes-to-bar is a common upper bound inside a traditional Metcon. Trying to exceed that volume within a continuous workout usually leads to speed deterioration and diminishing returns. Intervals give us a way around this: - Breaking the work into repeatable sets allows athletes to accumulate 125–150+ reps at high quality. - This builds tissue tolerance and repeatability beyond what the sport typically asks for. - The athlete gets exposure to higher total volume without the compounding fatigue that would destroy movement quality in a continuous Metcon. 2. Training at Speeds Faster Than Sport Pace Intervals allow athletes to train at supra-maximal speeds: faster than what they can sustain in a continuous workout. Example using toes-to-bar: - Inside a Metcon, an athlete may operate at 15 reps per minute. - With structured intervals, you can train them at 20 reps per minute. Why this matters: - You develop capacity at a speed that’s above sport demand, training TOWARD the goal cadence. - You can progress density and intensity without the accumulated fatigue of long continuous efforts. 3. Developing Pacing Skill and Decreasing Density in Longer Workouts One of the biggest issues in CrossFit is that athletes fundamentally don't know how to pace. Continuous formats make pacing errors hard to identify until a post-session review. Intervals solve this: - Each round gives immediate feedback: if Round-1 is 3:30, Round-2 is 3:40, and Round-3 is 4:25, the pacing error is obvious. - You can intentionally drop density (with built-in rest) to help athletes learn the right effort level. - This builds long-term pacing skill that directly transfers to longer Metcons and Semifinal-style workouts.

Over the last few weeks I've had a couple of questions about "what the scaps should be doing" during overhead pressing / jerks / snatches. Thankfully, Catalyst athletics has done an incredible job explaining this (far better than I could)... but wanted to share it for everyone since it's been a common question recently