Most CrossFitters don’t lack intensity, they lack strategy. In this episode, we break down why fatigue isn’t random, it’s predictable and how to use that knowledge to outperform athletes stronger or fitter than you.You’ll learn the three types of fatigue, how to identify your limiter, and how to reverse-engineer your pacing to push when it counts and avoid blowing up early. We’ll give you a five-step plan to build fatigue awareness so you can suffer less and score more.In this episode, we break down:– The biggest mistake CrossFitters make with pacing– 3 types of fatigue (and how to train for each)– How to predict when and where you’ll break down– Why effort alone isn’t enough and what to do instead
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18:24
Progress comes from repeating not randomizing | 118
Random workouts feel fun, but they’re killing your progress.In this episode, we break down why consistency beats chaos when it comes to training. You’ll learn why repeating key lifts, movement patterns, and conditioning tests is the real key to body composition changes, strength gains, and athletic performance. We’ll bust the myth of “constantly varied” and show you how smart program design uses repetition to drive results.What you’ll learn:• Why random training leads to random results• How to use repetition to build skill, strength, and confidence• The difference between novelty and actual progress• What a smart training block looks like (and how to follow one)• Simple ways to track progress and keep workouts effective
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20:56
From Ice Rinks to CrossFit Rigs: Becca Koppel’s 12-Year Fitness Journey | 117
In this episode, Matt sits down with longtime Red Wolf gym member and physical therapist Becca Koppel. Becca opens up about her transition from playing collegiate ice hockey at Wesleyan University to finding a new team and purpose in the world of CrossFit. With 12 years of experience at Red Wolf, she shares how community, accountability, and a competitive spirit helped her stay motivated after sports, and how she now supports others on their fitness journeys. Whether you’re an athlete in transition or just need a spark to get moving again, Becca’s story is full of inspiration and insight.
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49:21
Get Stronger Without Burning Out: The Science Cluster Sets | 116
Feeling stuck between going heavy and staying fresh? In this episode, we break down cluster sets: the smartest way to build serious strength without wrecking your nervous system.You’ll learn:• What cluster sets are and why they work• How to use them to lift heavier, longer, with better form• When to plug them into your training cycle (especially for Olympic lifts, powerlifting, or in-season athletes)• Programming examples you can steal today• Common mistakes to avoid so you don’t just end up rest-pausingWhether you’re chasing PRs or looking for a smarter way to push intensity, this is your blueprint.Get stronger. Move better. Burn out less.Hit play and start lifting smarter.
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13:32
How to Increase Your Work Rate and Compete Like a 99th Percentile Athlete | 115
Think elite CrossFitters are just stronger or fitter? Think again. What really separates the 99th percentile in the Open is their work rate which is the ability to hold an insane pace without blowing up.In this episode, we break down:✅ What rep cost is and how it’s quietly killing your score✅ Why movement efficiency > just “trying harder”✅ 5 tactical ways to increase reps per minute without redlining✅ How to reverse engineer elite pacing (20.6 reps/min!)
A Red Wolf CrossFit edition focusing on mindsets, proper CrossFit training techniques, nutrition tips, and how we go about handling tough situations on a daily basis and more.To Join our CrossFit Family visit linktr.ee/redwolfcrossfit or workout with us at 7362 Edinger Ave STE A, Huntington Beach, CA 92647
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