A candid, slightly unfiltered look inside the mind of a longtime coach—on CrossFit, HYROX, labels, training culture, and why most people just want to feel capable again.

It's time for Big Hair Energy Alright, team — real talk for a minute. If you know me, you know I love structure. I love a plan. I love seeing a full cycle come together and watching people test, retest, and see the numbers go up. That’s the nerd in me. The coach. The data guy. But recently, I caught myself in a little mental trap. I realized that sometimes I can fall into the mindset of thinking that because I would do it a certain way,  that if others don’t, it’s not wrong —

We love seeing it — that spark when someone finally gets their first pull-up, nails a string of double-unders, or hits their first clean...

Read the workout, train the intent. Keep time windows, pace (density), and clean movement—scale smart, stop slogging Rx, and build real speed, strength, and progress.

Centaur was the warm-up. Ligerxy is the main event. This 10-week hybrid CrossFit training cycle alternates strength and conditioning days, backed by WOD Science data — and built for real life.

From garage-whiteboard beginnings to the spotlight of the 2025 CrossFit Games, this post reveals why everyday CrossFit and the Games are kin but not clones. Rediscover the 100 Words manifesto, navigate HQ’s missteps, and blend elite-level tactics with foundational training for smarter, sustainable gains.

Not getting better at CrossFit? Here are 7 fixable habits keeping you stuck. Warning: this might sting—but we still love you.