Dread the 400 m buy-in? A week-by-week running build for CrossFit athletes, plus answers on shoes, pain and running in workouts.

One wall ball rep under the microscope, then the set math that explains why short early breaks beat long late ones.

Pause one rowing stroke at the catch, drive, finish and recovery, fix what you see, then set your damper and pace by split.

A letter to the athlete who only trains hard: why slow, easy Zone 2 work builds a bigger engine, and how to fit it around class.

Jump higher, swing harder, grind more reps: the usual double-under advice is wrong. Here are the myths, and the three fixes that work instead.

Watch one 20-minute AMRAP unfold from the horn to the bell, and see the pacing decisions that turn the last five minutes into your best.