This is my short-cast where I go on quick rants about fitness, CrossFit, and anything training-related that comes to mind—without sending you a long email that you’re probably going to skip. For my first episode, I’m tackling the unsexy workout. You know the ones—those workouts that don’t look flashy on paper, that don’t leave you gasping for air, and that some of y’all conveniently “miss” each week. I’m talking about heavy days and aerobic days. Yes, they may not feel as fun as a spicy metcon, but skipping them is keeping you from getting better. So today, I break down exactly why these “unsexy” workouts are essential to your progress, why skipping them leads to plateaus, and how showing up on these days can actually make you faster, stronger, and better at the workouts you do love. If you’re someone who has been training for a while but feels stuck—this episode is for you....

Greg Glassman, the founder of CrossFit, once defined virtuosity as “doing the uncommon, uncommonly well.” At first glance, it’s easy to think this applies only to elite athletes or advanced movements like ring muscle-ups or handstand walks. However, Glassman’s point wasn’t about flashy skills—it was about mastering the fundamentals. In fact, he warned of something called the novice’s curse, which can affect anyone learning a new skill. The novice’s curse is the temptation to rush past the basics in favor of more advanced techniques. In any discipline—whether gymnastics, writing, business, or fitness—this impatience leads to weak foundations, sloppy technique, and eventually, plateaus. In CrossFit, this can manifest when athletes focus on PRs at the expense of form or avoid workouts they dislike because they feel uncomfortable or challenging or in some cases start to add more to their programming thinking it will help them advance faster. But here’s the truth: Mastery begins with the...