Training

Most people sign up for coaching because they want to achieve something they have not been able to achieve on their own. They want to lose weight, get stronger, improve their fitness, master a skill, or simply stop feeling like they are training hard without getting anywhere. They know they need structure, guidance and accountability, so they make the decision to invest in coaching. That is the easy part. The harder part is understanding that coaching is not something you buy

Having worked with hundreds of athletes over the years, one thing consistently separates those who progress quickly from those who spend months, or even years, stuck in the same place. It is not always upper body strength. It is not endless conditioning. It is not spending more time failing bar muscle ups, handstand push ups, or toes to bar. The missing piece is often something much simpler. Hip extension. If your hips cannot generate force quickly and efficiently, your gymna

They treat every session like it is the final of the CrossFit Games. Flat out from the start. Hanging on by the halfway point. Surviving to the finish. And then wondering why their engine never actually improves. The goal is not to turn you into an endurance athlete. The goal is to build a better CrossFit athlete. That means an engine that can repeat effort, recover quickly, and still express strength and skill under fatigue. Constantly full sending your conditioning does not

When most people think about improving performance in endurance based sports, the focus usually goes straight to engine more miles, more intervals, more conditioning, more metcons. While that’s obviously important, there’s a huge piece of the puzzle that often gets overlooked: building muscle and strength. Whether you're chasing a faster 5K, trying to level up your performance in CrossFit, or pushing for a PB in Hyrox, strength training isn’t just “nice to have” it’s essentia

Let’s be honest. You don’t need more motivation. You don’t need another “perfect plan.” You don't need to wait till next week! What you actually need… is to stop choosing comfort. Because the real reason you’re not progressing? You’ve become too comfortable where you are. Comfort Feels Good But It Keeps You Stuck There’s a level of ease in doing what you’ve always done. The same class structure The same pacing strategy The same weights on your lifts The same approach to nutri

In the world of training, intensity is often worn like a badge of honour. Sweat dripping, lungs burning, heart pounding, these are the moments people associate with “getting fitter” and while intensity absolutely plays a key role in driving adaptation, there’s a growing misconception that more is always better. It’s not. If anything, constantly chasing maximum intensity especially through heart rate, can slow your progress, not accelerate it. Let’s break down why. Intensity:

If you’ve ever felt stuck below the bar or rings when trying to learn a muscle up, you’re not alone. Most athletes hit a plateau because they focus on the wrong thing: pulling harder with the arms . But here’s the reality… The kipping muscle up is driven by hip extension and hip flexion , not upper body strength. Once you understand how the hips create movement and how to use that movement you stop fighting the muscle up and start flowing through it. Above is a simple diagram

If you’ve been training consistently but your running times are getting slower instead of faster , it can feel incredibly frustrating. You’re running regularly. You’re pushing yourself. You’re finishing runs exhausted. So why are your paces dropping? In many cases, the issue isn’t that you’re not working hard enough . The problem is actually the opposite. You’re trying to send every single run . You’re Treating Every Run Like a Race A common mistake runners make is approachin

Workout: 2 Rounds 12 Burpees Over the Bar 12 Power Cleans (65 / 95) 12 Burpees Over the Bar 12 Thrusters 2 Rounds 12 Burpees Over the Bar 12 Power Cleans (75 / 115) 12 Burpees Over the Bar 12 Thrusters 2 Rounds 12 Burpees Over the Bar 12 Power Cleans (85 / 135) 12 Burpees Over the Bar 12 Thrusters Time Cap: 16 Minutes The Reality of This Workout This workout looks simple on paper, but it will punish poor pacing very quickly. There are no complex skills here. No gymnastics bar

Workout: 80 ft Overhead Dumbbell Walking Lunge 22.5/15kg 20 Dumbbell Snatches 20 Pull Ups 80 ft Overhead Dumbbell Walking Lunge 20 Dumbbell Snatches 20 Chest to Bar Pull Ups 80 ft Overhead Dumbbell Walking Lunge 20 Dumbbell Snatches 20 Ring Muscle Ups Time Cap: 15 Minutes The Reality of This Workout This workout will be decided by gymnastics capacity and grip management. Most athletes will be able to keep moving through the lunges and dumbbell snatches, but the leaderboard se

CrossFit Open 26.1 – Complete Strategy Guide Workout: 20 Wall Balls 18 Box Jump Overs 30 Wall Balls 18 Box Jump Overs 40 Wall Balls 18 Box Step Overs (with Wall Ball) 66 Wall Balls 18 Box Step Overs (with Wall Ball) 40 Wall Balls 18 Box Jump Overs 30 Wall Balls 18 Box Jump Overs 20 Wall Balls Time Cap: 12 Minutes The Reality of This Workout For most athletes, this workout is not about finishing , it’s about how far you can progress through the ladder before the time cap . Al

The Recovery Work Most Gym-Goers Ignore (Until It’s Too Late) When most people start the gym, they focus on the obvious things, lifting heavier, getting fitter, pushing harder, and chasing progress. I did exactly the same. Mobility, recovery, foam rolling… I ignored all of it. And honestly? It held me back. I was constantly tight, picking up small injuries, feeling beat up, and wondering why progress kept stalling. It wasn’t because I wasn’t working hard, it was because my bo

I want to start this differently. Not with science. Not with metrics. With reality. If you’ve trained long enough, you’ve had days where: You felt exhausted… but performed incredibly You felt amazing… but had a terrible session You pushed through fatigue and got sick You ignored warning signs and burned out Or you backed off too early and missed progress I’ve been there. Every serious athlete has and this is where wearable data, when used properly becomes powerful. Not becaus

Every year it plays out the same way. Friday night rolls around. The Open workout drops. The gym is buzzing. People stay late, hype is high and everyone sends it. You finish absolutely cooked… then say the magic words: “I’ll redo it on Monday and clean it up.” Monday comes. You repeat the exact same workout. Same movements. Same stimulus. Same stress and for most people? Repeating the Open workout on Monday after a Friday throwdown is a massive waste of time and in plenty of

As an Affiliate Owner, Affiliate Programmer, CrossFit Coach, and Online Coach, let me begin by saying something perfectly clear: I absolutely fucking love CrossFit. It has been the only style of training I’ve followed for the past 14 years and I’ve never looked beyond it, I’ve never needed to. CrossFit gives us the freedom, structure and specificity to develop all 10 physical skills it set out to target when it launched in 2001. It remains, in my opinion, the best general phy

(Without Letting It Hold You Back) For a long time, I thought something was wrong with me. Some weeks I felt strong, confident, explosive and capable, other weeks, the exact same training sessions felt heavier, harder and mentally draining despite nothing changing. My sleep was good, my nutrition was consistent, my training effort was still there. What had changed was my hormonal environment and for years, I didn’t realise how much that mattered. As female athletes, we don’t

If there’s one lesson I’ve learned the hard way, it’s this; trying to get back into training too soon after an event, whether it’s HYROX, a CrossFit comp or anything that pushes you to exert maximum effort is a recipe for disaster. And I don’t mean disaster in the dramatic sense. I mean the slow, frustrating, “why do I feel like I’ve been hit by a bus for two straight weeks?” kind of disaster. The type where you convince yourself you’re fine because your muscles don’t feel s

I’m currently dealing with an injury myself, and it’s reminded me of something I’ve learned over and over again: if you train long enough, an injury will happen. It’s pretty much guaranteed. But how you respond to it makes all the difference. What I see far too often is the “setback mindset. ”People get injured and the first instinct is: “Well, that’s it… I can’t train. I’ll just wait for it to fix itself.” Or they immediately ask, “What stretch do I need to do to cure this?

When people start training seriously, one of the first things they hear is “you need more protein”. It gets mentioned everywhere, but most people don’t fully understand why it matters, how much they actually need, or the difference between good and poor quality sources. The truth is, if you want to get stronger, recover faster, build muscle, feel more energised and actually see the benefits of your training, protein needs to be a priority. Not an afterthought. Here’s a simpl

I want to discuss a training idea that might feel a bit strange at first, especially as we train in a functional fitness setting where effort and intensity are always celebrated. There is no doubt you train incredibly hard and you are far more committed than you often give yourselves credit for. You enjoy feeling as though you have worked for something and there is a sense of satisfaction that comes with leaving a session knowing you pushed. However, there is something import