Coach Sam Smith Podcast

Competition Simulations - What, Why, How Feb 7, 2026 00:40:49 In this episode, I discuss Competition Simulations.More specifically,What they areWhy they are importantHow to design themHow to structure themAlso, I open the episode with a short, ~10 min, segment on what the “battery” means and how it applies to physiology. Thanks for listening!

Preparing for the CrossFit Quarterfinals Feb 3, 2026 00:25:20 In this episode, I discuss the following:-Biggest mistake I see athletes make this time of year-Adaptation Speeds-Training Session Design-Maintenance Training-Stress Management References for some of the adaptation statements I made:“The increase in muscle force after 4 weeks of strength training is mediated by adaptations in motor unit recruitment and rate coding”https://www.sciencedirect.com/top

Fixed vs. Varied Intensity Jan 25, 2026 00:34:54 Fixed vs Varied IntensityWhy some movements force rest, while others let you slow down and keep moving.This is a key framework for how I view movement inside the sport of CrossFit, which then influences how I program for it.A lot of the errors people make when performing workouts comes down to them not knowing the difference between fixed and varied intensity. Once you understand the difference, n

Recent Learnings & Discussions: Movement, Constraints, and Fatigue Jan 9, 2026 00:35:12 Here are some resources/papers that were discussed on the episode:Bernstein, N. A. (1923). Issledovania po biomekhanike udara s pomoshiu svetovoi zapisi (Studies of biomechanics of the strike with the camera recording) [in Russian]. Issledovanija Centr. Instituta Truda 1, 19–79.Newell, K. M. (1986). Constraints on the Development of Coordination. In M. G. Wade, & H. T. A. Whiting (Eds.), Motor Dev

Pain vs Effort Jul 20, 2025 00:23:42 They are not the same thing. Training Camp with Coach Sam SmithDate: October 18-19thCity: Brussels, Belgium 🇧🇪 Location: CrossFit Super7To register or inquire about further details, send me an email - sam.s@proof3.comLink to register - https://buy.stripe.com/4gMdR9blf0Xm6Bc0UU9EI00Show Note: I referenced the wrong cyclist paper at the end. The correct link and paper is listed below (same authors

Weightlifters Paradise - What CrossFitters can learn from Olympic Weightlifting Master Coaches Jun 15, 2025 00:57:14 Austin and I discuss weightlifting and his recent visit to Greg Everett’s gym.

Why Coaches Need Coaches May 17, 2025 00:31:37 Austin and I discuss the value of having a Coach and our personal experience with them.

General vs. Specific Adaptations May 12, 2025 00:40:54 In this episode, we are going to discuss General vs Specific Adaptations. A brief overview of the two:General Adaptations:Improving central system’s (Pulmonary / Cardiovascular) ability to intake, deliver, and uptake oxygen when performing work.When you first start training, everything you do is improving this. As you become more trained, the training stimulus must become more “specific” to contin

Exercise Thresholds May 3, 2025 00:54:47 Come to the training camp! Link to sign up - https://hrcf.sites.zenplanner.com/event.cfm?eventId=97B4F855-D4CC-4764-BBF7-A6D02CF4218CIn this episode, I discuss 3 distinct exercise thresholds and their application to training. Lactate Threshold Vo2 Max Critical Power/Critical SpeedPapers from the episode: Variability in exercise tolerance and physiological responses to exercise prescribed relat

Summer Training Camp Preview Apr 23, 2025 00:23:04 In this episode, Austin and I discuss my summer training camp. Below are more specifics on the camp and how to sign up: Camp Details:* Dates: July 26-27th, 2025* Location: Hudson River Athletics, Hoboken, NJ* Who Can Attend: Athletes of all ability levels welcome!What to Expect:The camp will feature four intensive sessions (two each day) where we'll evaluate and work on:* Strength assessment* Musc

Mayhem Classic Review Apr 9, 2025 00:44:46 In this episode, I discuss the following:Recap the Mayhem Classic Discuss Competition Fueling StrategiesReview the Mayhem Classic Events

2025 CrossFit Open Review Mar 28, 2025 00:46:14 In this episode, I discuss the following:* The 2025 CrossFit Open workouts* Length of the events* Reps and work rates of the events* Designing intervals to improve performance in the events* Training considerations based on the events

Time vs Task-Based Work Mar 17, 2025 00:27:43 In this episode, we are going to discuss Task and Time-Based Work. Below is a short list of characteristics of each:Time-Based * Athletes know the exact duration of their work period* Easier to determine the appropriate pacing strategy* Athletes can better leverage previous experiences to anticipate difficulty and effort requirements* Creates a more forgiving environment for finding flow and rhyth

Becoming a Competitor: Reflections on Competing and Wodapalooza 2025 Mar 10, 2025 00:30:24 In this episode, I dive into the skill of competing. I use my recent experience at Wodapalooza with an athlete of mine to provide context and perspective on what it looks like to be a competitor.

Motivation: Mr. Misunderstood Mar 3, 2025 00:38:58 Today we are talking about Motivation. Which is one of my favorite topics because it’s actually composed of specific components which means it’s something that we can harness and use to our advantage.Our topics will be the following:* What Motivation is* The Motivation Misconception* The 3 key components of Motivation* Motivational Intensity Theory (MIT)Below are a few papers that expand upon some

Pain, Pacing, and Peformance Feb 24, 2025 00:29:17 WHY do we pace?In this episode, I discuss:Why we paceThe 3 components of pacingThe psychobiological model of endurance performanceThe Wasserman Gears ModelBelow are the papers referenced in the episode:Jones 2008 - https://pubmed.ncbi.nlm.nih.gov/18056980/Marcora 2009 - https://pubmed.ncbi.nlm.nih.gov/18483166/Marcora 2019 - https://psycnet.apa.org/record/2019-28033-003Amann 2009 - https://pub

Hardware vs Software Feb 17, 2025 00:23:40 In this episode, I discuss:* What Hardware and Software are in the context of fitness* How they can help us better solve fitness problems* The common problems people face in each of them* Solutions for those common problems

Mixed Muscle Endurance for the CrossFitter Feb 10, 2025 00:28:56 Why use Mixed Muscle Endurance in your training Understanding the different types: Density, Volume, Movement How to design it Practical Example

Program Design: Fixed or Fluid? Feb 3, 2025 00:22:17 An alternative lens in which to view program design.

Designing AMRAPs for Functional Fitness Jan 27, 2025 00:23:09 How to design AMRAPs.

2024 CrossFit Quarterfinals - How to be BEST PREPARED! Mar 21, 2024 00:55:07 The CrossFit Quarterfinals is weeks away! Learn how you can make the most out of your time with Simulations. Today we will be discussing about Training Simulations and how they can help you perform at your best on competition day! OPEX Remote Coaching Hire an OPEX Coach - https://www.opexrc.com Coaching the Competitor Link https://shorturl.at/crySY Explore OPEX Coaching Education: https://www.o

OPEN 24.3 - Initial Thoughts & Performance Review Mar 14, 2024 00:35:09 OPEX Remote Coaching Hire an OPEX Coach - https://www.opexrc.com Explore OPEX Coaching Education: https://www.opexfit.com LearnRx Your Daily Dose of Fitness Education https://learnrx.app/ CoachRx Professional Coaching Software Start your FREE trial here - https://www.coachrx.app/

OPEN 24.2 - Initial Thoughts & Performance Review Mar 7, 2024 00:44:58 OPEX Remote Coaching Hire an OPEX Coach - https://www.opexrc.com Explore OPEX Coaching Education: https://www.opexfit.com LearnRx Your Daily Dose of Fitness Education https://learnrx.app/ CoachRx Professional Coaching Software Start your FREE trial here - https://www.coachrx.app/

OPEN 24.1 - Initial Thoughts & Performance Review Feb 29, 2024 00:47:26 The OPEN has begun. Tune in to hear our initial thoughts on 24.1 and how we think the athletes performed! OPEX Remote Coaching Hire an OPEX Coach - https://www.opexrc.com Explore OPEX Coaching Education: https://www.opexfit.com LearnRx Your Daily Dose of Fitness Education https://learnrx.app/ CoachRx Professional Coaching Software Start your FREE trial here - https://www.coachrx.app/

Let's Get Lactic! Building Power For CrossFit Feb 24, 2024 01:07:19 How can increasing your power increase your performance? Join this episode to learn more about building power for CrossFit! We are discussing, design, dose response, planning, benefits, and more. OPEX Remote Coaching Hire an OPEX Coach - https://www.opexrc.com Coaching the Competitor Link https://shorturl.at/crySY Explore OPEX Coaching Education: https://www.opexfit.com CoachRx Professional Co

Building Capacity for CrossFit Feb 16, 2024 00:45:41 High Turnover Work: Today we are discussing, and sharing with you, a method to increase capacity in CrossFit. Through this style of conditioning we can improve our ability to perform in CrossFit workouts/events. OPEX Remote Coaching Hire an OPEX Coach - https://www.opexrc.com Coaching the Competitor Link https://shorturl.at/crySY Explore OPEX Coaching Education: https://www.opexfit.com CoachRx

The Best KPIs for the CrossFit OPEN Feb 10, 2024 00:56:14 KPIs - Key Performance Indicators. Today we are discussing 2 different KPI Tests you can use to measure your readiness for the CrossFit Open. OPEX Remote Coaching Hire an OPEX Coach - https://www.opexrc.com Coaching the Competitor Link https://shorturl.at/crySY Explore OPEX Coaching Education: https://www.opexfit.com CoachRx Professional Coaching Software Start your FREE trial here - https://

DURABILITY Part 2 Feb 3, 2024 00:57:25 Part 2: Tune in today to learn about the Power of Durability! Today we are discussing what Durability is, how to train it, and why it is so important in the sport of CrossFit. OPEX Remote Coaching Hire an OPEX Coach - https://www.opexrc.com Coaching the Competitor Link https://shorturl.at/crySY Explore OPEX Coaching Education: https://www.opexfit.com CoachRx Professional Coaching Software Sta

What is DURABILITY & Why is it Important? Jan 26, 2024 00:57:05 Tune in today to learn about the Power of Durability! Today we are discussing what Durability is, how to train it, and why it is so important in the sport of CrossFit. OPEX Remote Coaching Hire an OPEX Coach - https://www.opexrc.com Coaching the Competitor Link https://shorturl.at/crySY Explore OPEX Coaching Education: https://www.opexfit.com CoachRx Professional Coaching Software Start your

Mastering Skills : Handstand Push Up Part 2 Jan 18, 2024 00:58:12 We are continuing our discussion from last week on the HSPU. Today we are going to go over some client case studies and elaborate more specifically on how one can improve their HSPUs. OPEX Remote Coaching Hire an OPEX Coach - https://www.opexrc.com Coaching the Competitor Link https://shorturl.at/crySY Explore OPEX Coaching Education: https://www.opexfit.com CoachRx Professional Coaching Softw

Mastering Skills : Handstand Push Up Jan 11, 2024 01:04:37 Improving your skills is vital to improving your capacity. Today we break down what your limitation might be in improving the HSPU. OPEX Remote Coaching Hire an OPEX Coach - https://www.opexrc.com Coaching the Competitor Link https://shorturl.at/crySY Explore OPEX Coaching Education: https://www.opexfit.com CoachRx Professional Coaching Software Start your FREE trial here - https://www.coachr

The BEST Online Program For CrossFit Jan 4, 2024 01:04:56 Tune in to learn about structuring the training year for your CrossFit season. We are about to start a new cycle in the OPEX COMPETE Program. This program is designed for competitors who wish to perform their best in the CrossFit Quarter-Finals. OPEX Remote Coaching Hire an OPEX Coach - https://www.opexrc.com Coaching the Competitor Link https://shorturl.at/crySY Explore OPEX Coaching Education

How to Build Strength for CrossFit Dec 28, 2023 01:13:04 A follow up to last weeks episode! Last week we chatted on how strong you need to be in CrossFit. Today we elaborated more on how to increase your strength and why it is different than traditional strength sports. OPEX Remote Coaching Hire an OPEX Coach - https://www.opexrc.com Coaching the Competitor Link https://shorturl.at/crySY Explore OPEX Coaching Education: https://www.opexfit.com Coach

How STRONG Should You Be For CrossFit? Dec 22, 2023 01:05:35 How strong do you need to be in order to compete in the sport of fitness? Today we breakdown some strength metrics and KPIs to give you a better idea on what it takes to succeed as a competitor in CrossFit. OPEX Remote Coaching Hire an OPEX Coach - https://www.opexrc.com Coaching the Competitor Link https://shorturl.at/crySY Explore OPEX Coaching Education: https://www.opexfit.com CoachRx Prof

Is Zone 2 Training Still Relevant? Dec 16, 2023 00:57:43 Can Zone Training help you improve in CrossFit? Is it still relevant in the training industry after its burst onto the scene? Tune in to find out! OPEX Remote Coaching Hire an OPEX Coach - https://www.opexrc.com Coaching the Competitor Link https://shorturl.at/crySY Explore OPEX Coaching Education: https://www.opexfit.com CoachRx Professional Coaching Software Start your FREE trial here - htt

Semifinal News & 2023 Dubai Fitness Championship Event Breakdown Dec 8, 2023 00:56:03 CrossFit Semifinal Locations and Dates have been announced! Tune in as we break down the coming events of the 2023 Dubai Fitness Championship. OPEX Remote Coaching Hire an OPEX Coach - https://www.opexrc.com Coaching the Competitor Link https://shorturl.at/crySY Explore OPEX Coaching Education: https://www.opexfit.com CoachRx Professional Coaching Software Start your FREE trial here - https:/

How to Win in CrossFit. Movement Comes First! Nov 30, 2023 00:54:58 Movement expression! What is it and how can understanding it upgrade my training or coaching? Today we breakdown what is means to fully express yourself in training and competition. This topic is a small excerpt fro Sam's video course, Coaching the Competitor. If you want to learn more about how to be a great coach for competitive fitness, then check the link below. OPEX Remote Coaching Hire

Training Twice a Day: Twice the Results? Or Two Steps Back? Nov 22, 2023 00:55:37 Today we are discussing: Designing Double Sessions. Are they right for you? -Who should be doing them? -How to design them? -How to progress them? Our Black Friday deals are available across all of our products.⁠ ⁠ Everything from mentorship to our 1:1 coaching is included.⁠ Coach Sam Smith has even just released a brand new course playlist, Coaching the Competitor, to kick off the month strong.

22. Adaptive Physiology with Michael Bann Mar 29, 2023 01:08:34 Hey guys, welcome back to Crafting Fitness! Today I have my friend and colleague Michael Bann back on for round 2. In this conversation, we focus on the concept of Adaptive Physiology. This is a concept that undergirds a lot of Michael’s approach to coaching and how he solves problems with his clients. We specifically dove into the following topics: -The difference between Germ Theory and Ter

21. 2023 CrossFit Quarterfinal Review with Austin Kapetanakis Mar 22, 2023 01:01:43 Hey guys, welcome back to Crafting Fitness! Today I’m pleased to be joined with my friend and client, Austin Kapetanakis. In this episode we discuss and review the 2023 CrossFit Quarterfinal events. I wanted to break down the events and was planning on doing it solo, but figured having someone who completed them would provide a bit more color to the conversation. This was a jam packed episode co

19. Reviewing the 2023 CrossFit Open Mar 8, 2023 00:58:21 Hey guys, welcome back to Crafting Fitness! Today I review the 2023 CrossFit Open events and share my thoughts on each event and all 4 events as a whole. I broke this episode up into 6 parts: Initial Noticings What’s being tested Changes from previous years How to improve work rate and strength under fatigue Functional Volume Strategy guides - are they useful? If you enjoy this episode

18. Pacing vs. Full Effort...which is better? Mar 1, 2023 00:42:01 Hey guys, welcome back to Crafting Fitness! Today I discuss the differences between pacing and full effort. I recently listened to an episode of the Varied Not Random podcast with Adrian Bozman and Pat Sherwood where they answered a listener Q & A regarding which is better, pacing or going full-send with your workouts. I wanted to add my thoughts to this discussion with the hope of providing a

17. The Last Coach You'll Ever Need with Michael Bann Feb 22, 2023 01:19:12 Hey guys, welcome back to Crafting Fitness! Today I’m honored to be speaking with my colleague Michael Bann. He has been coaching for the past 15 years and has work with thousands of people throughout that time. In this episode, I wanted to pick his brain on his coaching philosophy and how he’s changed his mind on movement and coaching movement over the years. The areas we covered were the follow

16. Life After Competing with Colleen Fotsch Feb 15, 2023 01:02:28 Hey guys, welcome back to Crafting Fitness! Today I’m honored to be speaking with the newest addition to our Crafted Coaching team, Colleen Fotsch. We had a wonderful conversation talking about her athletic career, stories from our time working together during her competitive days, and how she’s navigated the change in her identity from the athlete towards the next chapter of being a coach and dat

15. Work "Rate" - The KPI You Aren't Thinking About Feb 8, 2023 00:45:46 Hey guys, welcome back to Crafting Fitness! Today I go in-depth on a KPI in the sport of CrossFit that doesn’t get discussed very often or at all. I wrote about it a few years back and I called it, “rate.” In this episode I go over the following with regards to “rate”: -What rate is, using data from past Open and Semifinal results -Why it is important in the sport -A framework for thinking about i

14. 2023 Wodapalooza Event Review Feb 1, 2023 00:52:32 Hey guys, welcome back to Crafting Fitness! Today Mike and I review the events from Wodapalooza. This is one of the premier CrossFit events that took place from January 12-15th of 2023. I had one athlete compete in the elite male team division and one athlete in the upper adaptive division who won. Due to this event being a big one in the competitive CrossFit space, we decided a review was in orde

13. Is Being a CrossFit Games Athlete Healthy? Jan 25, 2023 00:48:31 Hey guys, welcome back to Crafting Fitness! Today I’m pleased to be joined with my colleague, Henry Torano. We both recently saw a post from Ben Bergeron saying that CrossFit Games athletes have healthy bodies. Henry and I both have differing viewpoints on this statement and wanted to share our thoughts on why we see sport and health being mutually exclusive. Our aim for this discussion was to sha

12. Developing Dynamic Skills (Listener Q & A) Jan 18, 2023 00:29:20 Hey guys, welcome back to Crafting Fitness! Today I tackle a listener Q & A. The question revolved around how to develop dynamic skills. Most specifically: T2B, C2B, MUs, HSPUs, HSW Being able to do all of these movements is required in order to compete in the Sport of Crossfit. So, how do you go about helping people develop them… Some of the pieces I covered are the following: Potential for d

11. How To Turn Your Arms Into Legs (Listener Q & A) Jan 11, 2023 00:39:22 Hey guys, welcome back to Crafting Fitness! Today I tackle a listener Q & A. The question revolved around how to turn your arms into legs, meaning, how do you make your arms very enduring and very strong for the sport of Crossfit. I briefly spoke about this idea in a previous episode where I said the higher you climb in this sport, the more important your arms become. Some of the pieces I cove

10. 2022 Legends Championship Event Review Jan 4, 2023 00:56:25 Hey guys, welcome back to Crafting Fitness! Today Mike and I review the events from the 2022 Legends Championship. This is one of the premier Crossfit masters events that took place on December 8-11th of 2022. We both had athletes compete in the competition and decided a review of the events and programming would be fun to discuss with our audience. In this episode we go over: All 9 events Our

9. How to Structure In-Season Training Dec 28, 2022 00:46:50 Hey guys, welcome back to Crafting Fitness! Today Mike and I discuss how to structure In-Season Training for the CrossFit Athlete. In this episode we combine our previous 3 conversations on In-season training for the CrossFit Athlete and show how we blend them together to effectively prepare our clients for the competitive season. We also discuss: Why doing "metcons" every day isn’t going to make

8. In-Season Anaerobic Training for the Crossfit Athlete Dec 21, 2022 00:48:50 Hey guys, welcome back to Crafting Fitness! Today Mike and I discuss In-Season Anaerobic Training for the CrossFit Athlete. (We refer to it as pain training throughout the episode) This is part 3 of our 3 part series on In-Season Training for the Crossfit Athlete. In this episode, we discuss: How we define “pain” training Why perform “pain” training How “pain” training differs from the in-season v

7. In-Season Aerobic Training for the Crossfit Athlete Dec 14, 2022 00:45:17 Hey guys, welcome back to Crafting Fitness! Today I’ll be discussing In-Season Aerobic Training for the CrossFit Athlete. Mike is out of town at a competition so it’ll just be me today. This is part 2 of a 3 part series on In-Season Training for the Crossfit Athlete. In this episode, I cover: The difference between aerobic potential, what I call your ceiling, and working underneath that potential,

6. In-Season Strength Training for the Crossfit Athlete Dec 7, 2022 00:49:54 Hey guys, welcome back to Crafting Fitness! Today Mike and I discuss In-Season Strength Training for the Crossfit Athlete. This is part 1 of a 3 part series on In-Season Training for the Crossfit Athlete. In this episode, we discuss: -How you assess someone’s absolute strength potential -What is required for absolute strength expression -What role does absolute strength play in the sport of Crossf

5. How to fix your shoulder and knee pain with Dr. Will Trujillo Nov 30, 2022 00:53:50 Hey guys, welcome back to Crafting Fitness! Today Mike and I have a great discussion with our fellow colleague Dr. Will Trujillo. In this episode, we learn about: -Will’s sport and academic background -His thoughts on young Crossfit athlete development and the principles that are often missed inside their program design -Gaps he sees in performance coaching & program design from his PT lens An

4. Why You Need Goals Nov 23, 2022 00:35:42 Hey guys, welcome back to Crafting Fitness! Today Mike and I discuss why you need goals. I saw a quote recently that made me pause and reflect upon why we have goals and what the true purpose a worthy goal serves. In this episode, we discuss: What purpose does a goal serve and the benefits it provide not only in the short-term but also in the long-term We discuss what you are truly getting out of

3. How to Improve Muscle Fatigue Nov 16, 2022 00:42:23 Hey guys, welcome back to Crafting Fitness! Today Mike and I discuss a question I received from one of my instagram Q and A’s. The question was, “muscle fatigue before breathing when performing conditioning work.” I thought this was a good question and an opportunity to elaborate on how both Mike and I think about developing capacity and fixing limitations. In this episode, we discuss how one’s bo

2. Training for Life with Henry Torano Nov 9, 2022 00:42:56 Today Mike and I are pleased to have our colleague Henry Torano on the show. We discuss Henry’s training history in American football, triathlon, and Crossfit. We then move to discussing his coaching career, his new training program entitled Crafted Function, and how it differs from his 1 to 1 remote coaching service. Please like, subscribe, and share our platform to help us grow. We hope you enjo

1. Individual Design vs. Template Programs Oct 13, 2022 00:40:55 What are the differences? How are they similar? How do you know which one is right for you? Sam Smith and Michael McElroy discuss: Why we added programs at Crafted Coaching What Individual Design is and isn’t What Templated Programs are and are not How programs are different from Individual Design Who is Individual Design appropriate for Who is Templated Program appropriate for

Episodes

Recommended