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!

While it’s not entirely CrossFit related (or is it??), I thought this article was a great read as I am studying for the CSCS. It gave a good overview of understanding what is "optimal" loading in terms of tissue, cartilage, bone, and normal muscle adaptations. The synopsis I got from this: • Load response is non-uniform, tissue-dependent, and time-sensitive (i.e cartilage requires around 15-30 min for recovery, bone 4-8 hours b/t stimuli, tendons around 48 hours, muscle (eccentric focused) around 72 hours, and so on) • Optimal training requires understanding what tissue is limiting and adjusting sequence, spacing, and recovery. For many of my clients who have some sort of joint pain (typically elbow, shoulder, and/or knees), I can see the utility in this paper to help guide some programming. Isometric holds and slow eccentrics tend to do very well in tissue remodeling and strengthening of bones and muscle tissue. I like how they also give An athlete monitoring framework to help guide external loading, internal loading, measures of well-being, and measures of physical readiness.

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 !

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?

To all my 1on1 clients, the office hours recording and notes are posted in the client vault. I started a new section: 2026 Office Hours, it’s at the bottom of the vault.