Training tips

Most athletes use intensity and effort as if they mean the same thing. They do not. In this blog, HWPO’s Justin Cotler breaks down the different forms of training stress, from mechanical load and cardiovascular demand to neurological fatigue and psychological effort, and why understanding each one changes how you train and recover.

Most people assume the only difference between individual and team competition is the number of athletes on the floor. After experiencing both, the reality is far more interesting than that. Here is what actually changes when you stop competing for yourself and start competing for each other.

Coaching and programming are never an exact science. Every decision is an educated guess, every result is data, and every cycle of trial and error makes the next guess a little more informed. In this blog, Coach Josh explores why the best coaches stay curious, how to interpret the information available to them, and why the art of coaching matters just as much as the numbers.

I've spent over a decade inside the CrossFit box, confident I could handle whatever got thrown at me. But when HYROX® came calling, I learned that confidence under a barbell doesn't always translate to confidence on the run. Here's what five months of training taught me, and what I got wrong along the way.

If you have ever wondered whether there is a difference between a Snatch Balance and a Heaving Snatch Balance, you are not alone. There is a lot of confusion around the variations of this lift, and even more confusion about when to use each one. In this blog, Coach Aimee breaks down all four types of snatch balance, how to perform each one and exactly when to reach for them in training.

Earlier this year, Ste Fawcett ran his first marathon and then decided to back it up with his first-ever triathlon, and not just any triathlon, a Half Ironman. In this blog, he shares an honest account of the training, the day itself, and what he would do differently, starting with doing more than one open-water swim beforehand.

A few months ago, Coach Justin Sweeney deleted social media from his phone. He was not a heavy user by most standards, but what he got back surprised him. Here is what happened when he removed the scroll and what he chose to do with the time instead.

A behind-the-scenes look at Mat Fraser's week at the 2026 CrossFit Games in San Jose, from coaching the HWPO team to celebrating ten years of his legacy.

Every athlete asks it at some point, and every coach needs a reliable way to answer it. Whether it is the Open, an international qualifier or a local comp, the decision to redo a workout is never as simple as just going faster. Here is the four-question framework that takes the guesswork out of it.

There is no shortage of advice out there for new moms, and that is exactly the problem. The noise, the pressure to bounce back, and the unrealistic expectations can leave you feeling more overwhelmed than empowered. In this blog, Coach Colette breaks down a simple, sustainable approach to returning to fitness after having a baby, built around what your body actually needs.

Strength is only part of the picture. To perform at your best in any sport, you need to be able to generate force quickly, move efficiently in multiple directions and stay balanced under pressure. In this blog, we break down two of the most effective training methods for developing these qualities and why combining them makes all the difference.

Fitness alone does not guarantee better performance. When workouts get hard, the athletes who stay calm, controlled, and disciplined are usually the ones who execute best. Coach Griffin explains why effort needs to be managed, not guessed, and how learning to control your pace can help you perform at your best when it matters most.

Choosing programming for your AFFILIATE isn't just about what's on the whiteboard each day. It's about finding a system that supports your coaches, keeps members engaged, and delivers long-term progress. To help you decide if HWPO AFFILIATE is the right fit for your gym, we've answered the questions we hear most often.

Hitting a personal best is a milestone worth celebrating, but what comes next is just as important. Instead of immediately chasing another PR or jumping into a new training cycle, there's value in letting your body adapt to the strength you've built. This blog explains why a short maintenance phase can help turn peak performance into long-term progress.

A decade after his first CrossFit Games title, Mat Fraser reflects on the sacrifices behind five championships and the harder lessons he's learned since stepping away from competition.

For years, the fitness industry has been driven by performance, competition, and pushing limits. But as more people shift their focus towards long-term health, a new question is emerging: how should we train to stay healthy, capable, and independent for decades to come? This blog explores the concept of training for longevity and what the latest research suggests is the most effective approach.

Legacy Day is one of the most important days in the HWPO calendar. A chance to stop, reflect and celebrate the HARD WORK that got us here. This year, Mat Fraser is leading the charge.

Setbacks can happen to anyone, regardless of fitness level or experience. The challenge isn't just regaining physical capacity; it's rebuilding the confidence that comes with it. In this blog, Justin Cotler shares his journey back from a severe colitis flare and the lessons he learned about patience, trust, and starting over.

One last qualifier. One last Games. For Pat Vellner, the road to the 2026 CrossFit Games was never going to be straightforward, and with this being his final season, the stakes could not have been higher.

Growth rarely happens when everything feels comfortable. Whether it's a competition, a new skill, or an entirely different sport, some opportunities force you to embrace uncertainty and test yourself in new ways. In this blog, Jake Douglas shares why he decided to step into the boxing ring and what the experience is already teaching him.

It's easy to measure success by whether we hit a goal. But sometimes the most valuable part of pursuing a challenge isn't the final result; it's the habits and routines we build along the way. This blog explores how a simple step goal became a lesson in consistency, resilience, and the true value of the process.

Comparison is unavoidable in a competitive sport like CrossFit®. Leaderboards, competitions, and social media make it easy to measure yourself against other athletes. The challenge is knowing when comparison helps you improve and when it distracts you from the work that actually matters. This blog explores how to use comparison as a tool for growth without letting it derail your own journey.

When most people think about core work, they think about sit-ups. In Olympic Weightlifting, the core means something much bigger. It is the entire system that transfers force from the floor to the barbell, keeps positions intact under heavy load, and protects the spine when it matters most. Coach Aimee breaks down exactly why trunk strength is so important for weightlifters, as well as the three exercises she would choose above all else.

The marathon has a way of making you feel like a genius for the first half and a complete beginner for the second. Here is my honest breakdown of race day, what the prep taught me, where it all unravelled, and why I have already signed up to do it again.

Most of us have been there. You find something that changes your life, whether it is CrossFit, eating well, or simply moving more, and all you want is for the people you love to feel the same way. But the harder you push, the further they pull away. In this blog, we are taking Mel Robbins' ABC Loop and applying it to health and fitness, because inspiring change in the people you care about starts with how you SHOW UP for them.

Strength training offers far more than physical strength. From supporting hormonal health and improving body composition to increasing bone density, confidence, and long-term independence, it can play a vital role in a woman's health at every stage of life. In this blog, Coach Colette explores why lifting weights should be a key part of every woman's routine and the lasting benefits it can provide both now and in the future.

Sammy Moniz is back in the kitchen, and this time she is cooking up something special. Mat Fraser's ultimate last meal, made from scratch and taken straight from the pages of her cookbook, Feeding the Frasers. Hit play, get comfortable, and come hungry.

Most athletes can move well when they are fresh, but the real test of training is what happens when fatigue sets in, the bar feels heavier than it should, and your body is telling you to cut corners. The biggest gap between good athletes and great ones is not knowledge; it is the ability to apply what you know under pressure. In this blog, we break down why your standards only matter if they SHOW UP when it is hard, and how to start building non-negotiables into your training that hold up when intensity arrives.

After a packed trip to Las Vegas, Mat Fraser and Matt O’Keefe head straight from a redeye flight back to Vermont with one goal: SHOWING UP for the first CrossFit Open workout at HWPO GYM VT. Joined by HWPO coaches and the HWPO community, this episode is about more than just 26.1. From the Spirit of the Games award to stories of transformation through consistency and discipline, this is a look at what the HARD WORKER mindset really means.

In this latest behind-the-scenes episode, Mat Fraser heads to Las Vegas during the opening week of the CrossFit Open for a trip packed with competition, travel, and personal challenges. From watching Alex Gazan take on 26.1 to stepping on stage for a public speaking event, this episode gives a closer look at life behind HWPO and the moments that continue to push growth both inside and outside the gym.

In this article, Coach Jake Marconi explores why real progress is built through action, not motivation. From consistency and habit-building to identity and long-term fitness development, this is a look at what it truly means to SHOW UP and become the person you want to be through repeated daily effort.

In this article, HWPO AFFILIATE Head Coach Michele reflects on nearly a decade of coaching Patrick Vellner through one of the most successful careers in CrossFit®. From building strength and work capacity to adapting training around setbacks, injuries, and life outside the gym, this is a look at the lessons learned through long-term athlete development and an evolving coach-athlete relationship.

Most athletes can perform high-skill movements when they are fresh. The real challenge is maintaining those same mechanics once fatigue sets in. In this blog, Coach Casey explains why movement quality often breaks down during workouts and how athletes can train skills progressively under fatigue to improve efficiency, consistency, and competition performance.

Nobody makes it to the CrossFit Games by accident. This episode follows Snake Athletic HWPO in Australia through the weeks of preparation and relentless daily work that go into SHOWING UP ready for one of the biggest competitions of the season.

One of the biggest challenges in training has nothing to do with fitness. Its identity. Whether you’re holding on to who you used to be or struggling to accept how far you’ve come, a mismatch between identity and reality can limit your progress. Understanding where you are right now is what allows you to move forward.

Coaching an athlete over the long term is often seen as a reflection of great programming. But the reality is far more complex. Coach Jake D. takes a look at what nine years with the same athlete really teaches you. Not just about training, but about trust, growth, and what it takes to build a relationship that lasts and continues to evolve at a high level.

The hardest part of any big challenge is not the day itself. It is everything that comes before it. This episode takes you behind the scenes of the training and mindset work that went into preparing Mat for one of his toughest adventures yet.

Most CrossFit athletes have experienced it. A movement feels fine on its own, but the moment it shows up in a workout, everything falls apart. Improving skills isn’t about repeating them under fatigue and hoping they click. It’s about understanding what’s limiting you, developing the movement in a controlled setting, and then progressing it in a way that actually translates to performance.

Strength and endurance athletes require different training approaches. Learn how to identify your bias, focus on your weaknesses, and build a more balanced, competitive fitness profile.

Thirty years ago, I picked up a barbell and found a home. To mark this milestone, I asked my colleagues to interview me, and what followed were some of the most honest conversations I've had about my journey in this sport. Here is my story, told through the questions that matter most.

Running more isn’t always the answer to becoming a better runner. Staying healthy, consistent, and able to train week after week depends just as much on what you do around your runs as the runs themselves. This blog breaks down the key elements that most running programs miss and shows how simple additions to your routine can help reduce injury risk and keep you progressing.

Shifting your training focus can change more than just your workouts; it can reshape how progress feels, how your body responds, and what you enjoy about training. After years of CrossFit, moving into endurance-focused training has highlighted both the benefits and the trade-offs of a more specialised approach.

A strong athlete-coach relationship can be one of the most powerful tools for improving performance. But getting the most out of individual coaching isn’t just about the program — it’s about how you communicate, set expectations, and work together over time. Understanding how to build that relationship properly can make the difference between frustration and real progress.

What would you ask a 5x Fittest Man on Earth? In this episode, Mat Fraser opens the floor to your questions, sharing insights into his mindset, key moments, and the experiences that shaped his journey.

Training alone can build discipline, but it’s not always the most effective way to progress. For many people, the missing piece isn’t a better program, it’s the environment they train in. Working alongside others can improve consistency, increase effort, and make the process more enjoyable, all of which play a key role in long-term results.

Big results in training don’t come from one-off moments. They come from habits built over time. While motivation and intensity often get the attention, it’s the small, consistent actions that shape performance. Learning how to build strong habits in your training can be the difference between short-term effort and long-term progress.

Nutrition advice can feel confusing because different approaches are often trying to solve different problems. What works for someone training hard multiple times a week won’t necessarily work for someone focused on general health. Understanding whether you’re fuelling for performance or everyday wellbeing is key to making the right choices.

The BikeErg may not appear in a HYROX® race, but it can be one of the most useful tools for building the fitness needed to perform well. When used correctly, it helps develop aerobic capacity, leg endurance, and sustainable power without the impact of extra running. In this video, Mat Fraser explains how and why to use the BikeErg as part of your HYROX® training.

At a certain point in training, doing more stops leading to better results. For many CrossFit athletes, especially those pushing toward Quarterfinals or Semifinals, progress is no longer about adding volume. It’s about improving how the body adapts to the work being done. Understanding this shift can be the difference between plateauing and continuing to improve.

Behind every great training program is great coaching. In this conversation, HWPO AFFILIATE coaches Frankie and Michele share how they got into coaching, the philosophies that guide their work, and the lessons they’ve learned from years on the gym floor.

Making a big move in sport is one thing. Leaving your country to chase it is another. In this episode, we follow Jake Marconi’s decision to relocate to Australia and join a team committed to pushing for the CrossFit Games — offering a closer look at what it really means to bet on yourself.

Your first Quarterfinals can feel like a big step, but success this weekend is not about creating new fitness. It is about executing what you have already built. This guide covers how to prepare, manage pressure, and approach the weekend with the right mindset.

The person you train with can influence your performance more than you realize. Beyond programming and equipment, the right partner can shape your mindset, effort and consistency. Here’s why training with the opposite sex can create a different, and often powerful, dynamic in the gym.

Even the best training program cannot perfectly predict how you will feel every day. Life stress, poor sleep and accumulated fatigue can all influence performance. Here’s how to decide whether an unplanned rest day supports your progress or holds it back.