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:

In your Stimulus Matters episode on Individualized Coaching you mention a list of movements you ask your clients for during intake. Could you post that list here? Thanks a lot!

Hey everyone, quick preview of this weekend’s Stimulus Matters episode. Ryne and I hit record in the middle of a conversation that started with a personal “side quest” of mine (weightlifting, running, weight cuts) and quickly turned into a much bigger discussion on season prep. We dig into what happens when multiple coaches are involved, why oversight and constraints matter more than having the “perfect” program, and how coaching actually changes once the Open and Quarterfinals are on the calendar. We also talk chronic vs acute volume, borrowing concepts from strength training for conditioning progressions, using the Open as a bridge instead of something to coast through, and how programming decisions need to shift based on athlete level and resilience. To watch: CLICK HERE

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 filmed a quick video about how to access the live Q&A tomorrow @ 10am - join us for the hour and ask away!