https://open.spotify.com/episode/6BVLwgkZgwvRZ7o5Rg2AQm?si=2BbH386eRZOECjeHf-8V4w Topics we discussed with some related questions. Would love to hear thoughts here - Yielding isometrics build tendon and muscle. Overcoming isometrics build strength. Same hold time, same intensity, completely different outcome. Are you programming "isometric work" as one bucket, or picking one of these on purpose? - Yielding isometrics have a documented painkilling effect — you can hold a loaded position, feel your knees less on the squats that follow, and not have fixed a single thing. Where's the line between smart pain management and masking a problem you should actually be addressing? - Asked point blank if coaching has arrived at best practices for the CrossFit athlete, the answer was: "No — not even close." Swimming's had 50+ years to refine its methodology and elite swimmers are still finding new PRs. What's the one thing you think CrossFit coaching is still getting badly wrong? - Anything under 5 minutes isn't automatically a "sprint" — a 3-minute AMRAP of legless rope climbs and heavy squat cleans looks nothing like a 3-minute row from an energy-system standpoint, even though both are "short and hard." Is time domain the wrong way we're all classifying workout intensity?

@Ryne Sullivan and I just released episode 6 of Coaching Conversations. Most of this one was about the environment: what heat actually does to an athlete, and how long it really takes to adapt to it. In the podcast we got into: - Why heat acclimation is a five to six month project rather than a six week block, and what Alexis stacked on top of the sauna work to get there - Radiant heat, humidity and dead air, and why an athlete sweating under a fan in a hot gym is nowhere near as acclimated as they feel - Ryne's athlete Taylor, who trained in a Louisiana garage at near 100 percent humidity and said the competition floor felt like breathing daggers into his lungs - Why heat belongs on low intensity work only, and why hard sessions stay in air conditioning: fatigue is not the goal, time at velocity is - The exact week Ryne ran this summer to get acclimated, which added no sessions at all and only moved existing ones into worse conditions - Sweat loss numbers from both of us, including twelve and a half pounds on a thirteen mile ruck, and why this hits bigger athletes harder - Two very different sleep routines, nine hours against seven, that land on nearly identical deep and REM - Why a nutrition and sleep audit comes before any recovery gadget, and what Andre's sport nutritionist protocols actually looked like - Caffeine against paraxanthine, and whether cognitive function under fatigue is worth anything to a CrossFit athlete This is the place to keep the conversation going. If you have a question about any of it, drop it in the comments and I will dig in. If there is a topic you want us to cover on a future episode, put that here too. Listen now: https://open.spotify.com/episode/5RW0nh6vkYkjIBqkmJpPu3 Full written recap, with every study linked: https://collective.kyleruthcoaching.com/fieldnotes/heat-acclimation-takes-months

Coaching Field Notes No. 1 is live. When I sit down to program for a client, I often find myself taking a pause when building metcons or intervals to ask myself: what are we trying to improve here? That question is the driver behind intentional training. There is this prevailing sentiment in the fitness racing space that "just training hard" is a solution to every problem. However, that idea is only a small part of the truth. Hard work is necessary but not sufficient to achieve any goal, but intentional work is what drives the greatest long-term improvements. Full note: https://collective.kyleruthcoaching.com/fieldnotes/session-intent New note every week. It goes out by email first: https://collective.kyleruthcoaching.com/fieldnotes

I have a female athlete who is currently competing at Semi Finals level, and I’m looking for some input on an issue we’ve been seeing consistently. Whenever she performs shuttle runs, she gets a very significant pump/fatigue through both erectors/lower back. It seems to be quite specific to shuttle running rather than running in general. Has anyone experienced something similar with an athlete? I’d be interested to hear how you approached it from a programming perspective. Did you modify the shuttle volume/frequency, use different running variations, address mechanics, or do anything specific to improve her tolerance? I’m less interested in simply removing shuttle runs and more interested in finding a way to understand and address the limitation so she can eventually tolerate them better. Any experiences or programming approaches would be really appreciated.

This week Kyle and I started off our conversation talking about the parallels between what Grant House had to say on last weeks Office Hours and what my general disposition is towards run training in the CrossFit space. From there we touch a number of different topics including - Some of the biggest adjustments we have made to our coaching processes - How we use med ball throws and jumps/plyos to develop gymnastics - Why writing a stand alone conditioning session without context isn't good enough Full episode can be found here: https://open.spotify.com/episode/6KuXNkFTkDOc0VPBmiLJ4v?si=E7HPvwWTRjWzWVVBFvRnZA Please ask questions, challenge ideas or post thoughts that you had while listening to this. We all learn through discourse