I’m looking to pilot test a very brief program design review video series. The basic concept is: a coach submits a week or 2 weeks of programming for an athlete (along with context / athlete details / bullets re: intention) and I will film a short voice-over video (15min max) talking through my thoughts on the program, highlighting things that I think are creative solutions to problems and identifying places for possible upgrades. My plan would be to house these inside the skool platform and maybe eventually share clips from them on social media. Is anyone interested in submitting a program for a pilot review? If so, just drop a response here and I’ll reach out directly.

This weekend was a win and a reminder at the same time. Three USAMWL American records in my age group and weight class, along with a grade-2 rectus femoris strain near the insertion. I’m sharing this as a snapshot of my initial rehab process. Basically how I think through the first 24 hours as both an athlete and a coach. This isn’t a template or advice, just context for discussion. (1) Starting framework Initially my goal was to minimize bleeding - with a grade-2 strain, limiting the bleed means limiting the size of the scar tissue that develops. So as soon as it happened I had medical wrap it tightly with a compression bandage. I avoided the ice and NSAIDS that were offered sing both can potentially delay the healing process. (2) The first night After I got back to the hotel and a took a shower, the priority shifted to calming the area and setting myself up to sleep. I used my red light therapy pad for 30min, then wrapped the leg lightly to create some compression for sleep. Hip extension wasn’t tolerable at all, so I had to try to find a sleep position that worked around that. (3) Current modality and supplement checklist: ✅ Red / near-infrared light ✅ Compression (tight during the day / loose at night) ✅ Phytosome Curcumin (moderate dose) ✅ Pro-resolving mediators (a form of fish oil that helps the body shift from inflammation -> healing) ✅ PEA (Palmitoylethanolamide - reduces inflammation and modulates pain without delaying healing) ✅ Collagen (double my normal dose) ✅ Positioning that avoids aggravating the injury. (4) What I’m avoiding right now ❌ Aggressive stretching ❌ Soft-tissue work near the insertion ❌ Repeated icing ❌ Testing ranges to “check” on pain ❌ NSAIDs I’ll post another update in 2 days once I start BFR / isometrics. If you’ve found certain approaches helpful, or problematic, in the first 24-72 hours, I’d love to hear how you think through it.

Hello together, im reaching out to seek advice for the skill progression of one of my athletes. Were having a hard Time to get her first Bar Muscle Up. She has everything together, in theory, but cant make it. Her biggest problem, in my opinion, is her ability to actively use her hips and pull active with her lats in the turnover. What would be your go to, to fix it. Any ideas? Thank you in advance!

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.

Some of you have seen this before, it’s an older spreadsheet system I built over a year ago after the first Program With Kyle episode. I’m sharing it here because many coaches still find it useful for organizing training and collecting athlete feedback. The template includes a quick “How to Use” tab, a client-facing sheet for comments and videos, and a programming sheet that auto-populates to the client view. Make a copy to your own Drive before editing. If you want to test it or adapt pieces for your own system, download it below and ask questions in the comments. Example Spreadsheet