Send us Fan Mail Whenever you're ready, the first step is to book an intro consult. 1:1 Coaching is for CrossFit competitors and hybrid athletes who want to see what they're capable of. Once you book, you'll get a short intake form so I have context before our first meeting. If you decide to hire me, the consult fee goes toward your first month of coaching. Not ready for coaching? Other ways I can help: Programming Mentor Meeting: For coaches and athletes who want to get clarity on their training. Know your training priorities, measure meaningful metrics, and make real progress.Business Mentor Meeting: For in-person coaches who want to learn how to get online clients.Training deep dives: Join hundreds of coaches and athletes who have upgraded their training for strength, gymnastics, conditioning and competitive fitness.--- I once went all out to get under 30 minutes in an outdoor endurance test. I later learned that an endurance athlete I knew had done it in under 20. From a CrossFit perspective I was fast. By endurance standards, I was slow. That is what CrossFitters run into when they get serious about HYROX. Familiarity with mixed training isn't what holds you back. What holds you back is running 9 km, let alone running it with any speed. In this episode I share what I’ve learned so far in my own transition from CrossFit to Hybrid training, and from coaching clients through the same transition. We cover: Training time: endurance athletes train 15–35 hours a week, which changes what “a lot of training” means. A hike, a jog with your dog, or two hours outside on a Saturday all count as training.Training metrics: miles per week (40–50 as a landmark for 5–10k runners), hours per week (including crosstraining), and minutes at race pace.The 80/20 Rule and the high-low model: three quality days a week, everything else easy. I also explain how I recently restructured a client’s week around this in prep for ATHX Worlds.Progressing quality work: from 20-second strides to 200s, 400s, mile repeats and finally hard 800s and 1Ks.Keeping easy work easy: why I start new athletes at 115–130 BPM, plus the easy/medium/hard talk test if you don’t wear a heart rate monitor.What stops people: plantar fasciitis, Achilles problems, shin splints, runner’s knee and hip issues. They come from load management, not a lack of glute activation or other obscure movement pro hack. My rules: start small, progress slow, give it time.Ranking crosstraining modalities: hiking and StairMaster, then elliptical, then bike. I also share a mistake I made by progressing crosstraining too fast.Learning to run: pose running, zero drop, cadence, and why skilled CrossFitters shouldn’t assume their running mechanics are fine.Prep work for your lower legs and hips: tib raises, Poliquin calf raises, hip isometrics, single-leg RDLs and hip airplanes.Nutrition: carbs are your fuel, not the enemy. Expect to burn 400–800 calories per hour, aim for 6–12 g/kg of carbs. I also briefly cover food selection, semi-solid foods for pre- and post-training meals, and intraworkout.
