I have created an algorithm that can predict your "max sustainable pace" for sport-specific movements (like RMU, burpees, box jump overs, light TnG power snatches, etc). I'm really excited about the prospects of this... but I need to gather data. The tests are simple, Day-1 - 1min max rep of the movement Day-3 - 5min max rep of the movement For example Monday - 1min max reps RMU Wednesday - 5min max reps RMU These need to be done in a low-fatigue environment so before metcons / etc within training. All I need are those two data points and I can provide you with some really cool data that you can use inside training and competition. The movement selection doesn't matter as I am (fairly) confident that the formula I've come up with will predict sustainable rep-rates regardless of the movement. If anyone is interested in participating... let me know (1) what you're planning to test, and then (2) just upload your results directly here.

Great episode here with @Haley Ruth and @Ryne Sullivan Big theme: most athletes are under-fueled, and performance drops first in the places you notice most (mid-week fatigue, falling flat late in sessions, inconsistent training quality). The fix is usually more carbs + better timing, not more “discipline.” 1. The most common problem: under-fueling (especially carbs) - Women often under-eat carbs due to fear of carbs, with fats drifting high and protein sometimes moderate/low. - Men often under-eat carbs too, especially with longer sessions or 2-a-days. - Common pattern: fats are higher than needed for the athlete’s training demands; shifting some fat calories to carbs improves output fast. 2. Timing matters as much as totals - If you’re doing a 60-minute class: a small carb hit pre-training is usually enough. - If you’re doing longer sessions or double sessions: intra-session carbs become a “non-negotiable” performance lever for most athletes. 3. Practical intra-workout carb options (quick digestion) Examples discussed: - Gummies (easy, fast carbs) - Applesauce packets - Raisins - Rice cakes, graham crackers, half bagel (if tolerated) - Key rule: test foods in training before relying on them in competition (gut tolerance matters). 4. Weight gain fear: how it’s handled - Extra fuel placed around training is more likely to be used productively. - Early scale jumps are often water/glycogen, not “real” gain. - If scale anxiety is high: remove the scale and track performance, recovery, sleep, mood, consistency instead. 5. Carb cycling example (matching carbs to training load) - High carb on double-session / hardest days - Moderate on single-session days - Lower on rest or low-intensity daysThe point: carbs match output demands rather than forcing a flat number daily. 6. Cutting done well looks like progressive overload A good cut is not “slash calories and suffer.” It’s:

I’ve created this as a community for athletes and coaches in the competitive fitness space to learn and collaborate. I’ll be sharing deep dives of training concepts, program design breakdowns, and inviting subject matter experts in everything from mental performance training and nutrition to niche topics like breathing and BFR. What to expect here: For my individual coaching clients: 1. Weekly Office Hours starting the first week after Thanksgiving 2. A full library of all Office Hours recordings 3. A resource library for everything training and performance related from the Competitors Manual, travel guidelines, pacing breakdowns, to nutrition and supplement guides. For everyone else: 1. Training education, system breakdowns, and long-form posts. 2. A place to ask questions and learn alongside other serious athletes and coaches. Thanks for being here, I’m excited to grow this alongside you!