The Paul Weber Podcast
Paul is a 1:1 Coach for CrossFit competitors and hybrid athletes. Every week, he shares his research, clinical and personal experience to help athletes see what they're capable of.
169 Building a HYROX Engine as a CrossFit Athlete
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Whenever you're ready, the first step is to ​book an intro consult.
1:1 Coaching is for CrossFit competitors and hybrid athletes who want to see what they're capable of. Once you book, you'll get a short intake form so I have context before our first meeting. If you decide to hire me, the consult fee goes toward your first month of coaching.
Not ready for coaching? Other ways I can help:
​Programming Mentor Meeting: For coaches and athletes who want...168 Assessing CrossFit Athletes
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See where you stand. Get your free report: https://www.paulbweber.com/benchmark-test
167 Things I wish I knew when I started CrossFit
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If I could go back and sit down with myself before my first metcon, I would share these three things...and save myself a lot of pain. I hope this saves you from some.
The first is intent. The barbell was built for strength, and I brought aggression to every rep. But in a metcon, the goal isn’t to prove how powerful you are, the goal is to endure. Same skill, different intent.
Second is workout strategy. I share how I died on Open 17.1 an...
166 Do micronutrients matter?
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I recently saw a well-known hybrid athlete claim that he almost never eats vegetables. This athlete claimed he ate nothing but steak, milk, honey and sugary drinks. He also claimed that he had worked with the highest level dietitians in the world, and this still seemed good to him.
Another well-known hybrid athlete has said similar things. Once I heard this athlete say that as long as he hits his protein target for the day, he doesn't really care if he has sour patch kids for dinner.
So do...
165 How to Eat More
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Not eating enough will slow you down more than anything else.
You can manage for a while, but eventually, it catches up to you.
All of the most common athlete nutrition mistakes trace back to not eating enough, but almost nobody undereats on purpose.
Undereating usually comes from five beliefs or habits that feel responsible.
This episode breaks down those five mistakes and gives you five, practical steps to eating more food.
In this episode, I cover:
The five most common athlete...164 Nutrition as Lifestyle
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Nutrition is not just a set of principles, but a collection of behaviors.
Before we eat, we buy, store, prepare, and sometimes measure our food.
In this episode, I cover the process I take my clients through to make these steps easier for each individual.
I also cover questions I've had myself and help clients through, like:
Do I need to log every day?Should I buy organic?How do I make my diet portable for competitions?Should I worry about using a microwave?I...
163 Nutrition 101 - Supplements
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Supplements don't affect outcomes the way energy, macronutrients, micronutrients, and timing do.
But once those higher-order pieces are in place, supplements round out a complete approach to nutrition.
In this episode, I break down the six categories of supplements, ordered from most to least important: nutrient gaps, gut health, ergogenic aids, sleep support, adaptogens, and hormone support.
Nutrient gaps and gut health are the most important. This reflects the broader nutrition hierarchy - nutrients and our ability to absorb them are more foundational than non-nutrients.
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162 Nutrition 101 - Timing
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Nutrient timing is one of those things you have to earn the right to care about. We can't time our way out of energy imbalance or nutrient deficiency (it may sound ridiculous, but this is some of the thinking behind certain types of fasting).
Once we do take care of the higher order concerns, we can turn our attention to timing.
In this episode, I cover the four mechanisms that make timing important for athletes: gastric emptying, blood sugar control, glycogen replenishment, and muscle protein synthesis.
I...
161 Coaching and The CrossFit Games with Conner Custodio
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Training Camp
October 9th-11th, 2026
Dallas, TX
CrossFit Luna
11488 Luna Rd
Farmers Branch, TX 75234
Come train with us: https://paul-b-weber.kit.com/products/training-camp
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Today I welcome the first guest in the history of the podcast - Conner Custodio.
While I was coaching at the Masters competition, Conner was at the CrossFit Games supporting Gui Malheiros.
I brought Conner on because I was curious what it was like. What did the athletes...
160 Nutrition 101 - Micronutrients
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Micronutrients are essential vitamins and minerals required in small amounts. The body cannot synthesize most of them and most must be obtained from food. The "micro" refers to the quantity required, not importance. Because the quantities required are minimal, high energy intakes protect against most deficiencies, and adding food variety takes care of just about all micronutrients. However, there are a few common deficiencies in athletes and cases for supplementation (vitamin D, iron, and electrolytes) which I cover in detail.
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Whenever you're ready, there are 4 ways I...
159 Nutrition 101 - Macronutrients
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While carbs function mainly as a fuel source and scale up as training increases, protein and fat are mainly structural and signaling molecules. The benefits of protein and fat rise dramatically before leveling off at a certain threshold.
Below the minimums is a sort of "multiplying by zero" - you're leaving structure and function on the table.
Above the thresholds is fine in most cases, you're just not getting much additional benefit (with a few exceptions).
Most athletes are already far exceeding the minimums for fat and...
158 Xenom Recap
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In this episode, I recap the first Xenom in Dallas last weekend. I talk about my experience coaching 6 athletes across 3 divisions, my clients' experience with the equipment, judging and logistics, how Xenom lets you stand shoulder to shoulder with elite athletes and compete in the same events, while also having the global leaderboard that made past CrossFit Opens so appealing. I also talk about training and nutrition for 10 events in 2 days, and how Xenom fits into the fitness competition landscape.
157 Nutrition 101 - Energy
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Energy balance is the most important nutrition consideration in athletes.
In this episode, we cover the physics of energy balance, as well as how gut chemistry determines how many of your gross calories become usable energy.
I break down the carbs vs. fats debate, the 70-75% VO2 max crossover point, how glycogen and blood sugar are the primary fuel substrates for hybrid athletes, as well as one thing nobody talks about (gastric emptying).
I'll also cover how to recognize underfueling before it costs you performance, and best...
156 Body Composition and Performance
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Body fat % — Elite athlete reference ranges
Men
Bodybuilder on-stage ~4%Elite marathon runner 6–9%Pro road cyclist 6–10%Elite 100m sprinter 7–10%Elite XC skier ~11%Elite CrossFit men 11.8% ±2.4Elite triathlete men 11.9%Elite Olympic weightlifter ~12-13%‡ Bodybuilder off-season ~13%Elite powerlifter (lightweight) 12–16%Women
Bodybuilder on-stage ~10%Elite marathon runner 12–16%Pro road cyclist 12–16%Elite 100m sprinter 12–16%Elite XC skier ~14.2%Elite CrossFit women 15.5% ±2.3Elite powerlifter (lightweight) ~18–22%Elite Olympic weightlifter ~18–22%Elite triathlete women ~20%Bodybuilder off-season ~21%‡ Olympic weightlifter data from Katch et al. (1980) used hydrostatic weighing, which typically reads 2–4% lower than DXA. I adjusted up by 2% to approx...
155 Nutrition 101 - The Nutrition Hierarchy
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In this episode, we cover the nutrition hierarchy and why some factors are higher order than others. Here's an overview:
ConsistencyEnergyMacronutrientsMicronutrientsTimingSupplementsFor each category, we cover underlying biological mechanisms and best practices.
*This is adapted from Dr. Eric Helms’ Muscle and Strength Pyramid with added context for CrossFit competitors and hybrid athletes.
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Whenever you're ready, there are 4 ways I can help you:
​Book an Intro Consult: This is the next step for athletes who want to work with...154 The State of Fitness Competition
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Fitness competition is more popular than ever.
More people participate in bodybuilding shows, triathlons and hybrid fitness competitions every year.
Of these three categories, hybrid fitness is the fastest growing by a significant margin, largely due to Hyrox's explosive growth.
The 2011 CrossFit Open was the first mass participation, hybrid fitness competition, with 26,000 participants.
Today, hybrid fitness competitions include the CrossFit Open, Hyrox, ATHX, Xenom, DEKA, Turf Games and Wodapalooza. Collectively, participation has grown by over 30x.
The future is bright for fitness.
<...153 Clarity, Guidance, and Companionship
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In this episode, I tell stories about the value of coaching.
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Whenever you're ready, there are 4 ways I can help you:
​Book an Intro Consult: This is the next step for athletes who want to work with me 1:1. My coaching is for fitness competitors and hybrid athletes who want to see what they're capable of. Once you book, you'll get a link to complete an intake form, which will give me some context before our first meeting. If you decide to hi...152 Exercise and the Autonomic Nervous System
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In this episode, we cover:
Terms
The autonomic nervous system - anatomy and functionsAutonomic balanceSympathetic toneTypes of Exercise and How each Affects Autonomic Balance Acutely and Chronically
Aerobic exercise (with some key differences between low intensity and medium-high intensity)Resistance exerciseThe Athlete's Autonomic Nervous System
The Phases of Overtraining
Sympathetic overtrainingParasympathetic overtrainingKey Takeaways
The goals of chronic training — from an autonomic nervous system standpoint — are to:
deepen rest...151 How Far Fitness Sport Has Come
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In this episode, we discuss the evolution of fitness sport over the last 10-15 years. We cover:
professionalization - the maturation of the fitness sport ecosystemeducation - understanding of sport-specific demandsindividualization - the coaching industryearly specialization - pros and constechnology---
Whenever you're ready, there are 4 ways I can help you:
​Book an Intro Consult: This is the next step for athletes who want to work with me 1:1. My coaching is for fitness, hybrid and tactical athletes who want to see what th...150 Offseason QnA
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In this episode, we answer these common questions:
Should I focus on bodybuilding/hypertrophy?How much can I condition and still get stronger/build muscle?How much Zone 2 should I do?What specific skill work do I need?Should I bulk or change my nutrition?How much, if any, metcons should I actually do?If I am doing metcons, should I separate them from strength training?---
Whenever you're ready, there are 4 ways I can help you:
​Book an Intro Consult: This is...149 Competitor's Guide to the Offseason
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Most competitors know they need an offseason, but what does that really mean?
In this episode, I cover the process I follow with my athletes every offseason.
Key Takeaways:
Most people show up to fitness sport with a variety of training ages. If you have health degradationUsually that means the off-season will look like training stuff with longer development timelines, longer residuals, and later peak biological ages:aerobic endurancehypertrophy and basic strengthgymnastic strength and movement efficiencyOffseason training usually also involves:More easy trainingMore cyclical work (machines)Less dynamic...148 Xenom
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"XENOM™ is the Decathlon of Fitness™, a 10-event, stadium-scale global competition that standardizes and scores total human performance on a points based index, creating the first repeatable global benchmark for CrossFit® athletes."
In this episode, we cover:
What Xenom is and who is behind itThe nine announced Xenom eventsMovement AnalysisMWGMovement PatternsNotable OmissionsPrediction for the final TBA eventPhysiological Analysis:Time DomainsIntensity DomainsDose-ResponseImplications for training for XenomFor more info, check out: https://www.xenom.global/
147 Quarterfinals
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In this episode, we cover:
The shift in programming trends for Quarterfinals and the AGOQWorkout Approach 101The 25% RuleTime requirements and work requirementsHow to approach workouts with tiebreakersWorkout execution and order146 Gut Health for Athletes
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In this episode, we cover how nutrition goes deeper than "calories in, calories out."
The body is governed by more than just physics, it is also governed by chemistry.
Our goal is to fuel high amounts of training (eat, digest, utilize, eliminate) while minimizing side effects.
We cover:
Biology of the GutDysfunctions of the GutThe athlete's gut microbiotaHow gut microbiota impacts performancePerformance-oriented fueling strategies and their effects on gut healthAvoiding fat and fiber pre-competitionCarb-loading and preference for simple carbohydrates at the exclusion of complex carbohydratesHigh protein...145 The HPA Axis and Exercise
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In this episode, we cover:
The HPA Axis - what it is and what it doesWays to measure function of the HPA AxisCortisol isn't king, it's also not the enemyHow to recognize HPA Axis Dysfunction, burnout, and Overtraining Syndrome (OTS)Best practices for preserving the HPA AxisHow endurance training, interval training and resistance training affect HPA Axis activity acutely and chronically - and what this means for fitness athletesWhy everyone is getting on the endurance training bandwagonWhy "hybrid competitions" are explodingWhy fitness and strength sport athletes crave adrenalineWhy former fitness and strength...144 Optimizing Performance of the Elite Athlete
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In this episode, I cover the consensus statements of scientists, coaches and athletes from a recent, international conference "aimed at enhancing elite athletic performance and health".
I also add context based on my personal and clinical experience, and give actionable advice for fitness athletes.
Themes
"Overarching themes from the conference deliberations were how critical it is for elite athletes to:
'train and test for the demands of their sport','fuel for the demands of their sport','recognize and implement an individualized approach','understand the...143 The Competitor Lifecycle
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The Competitor Lifecycle
First workoutClasses/free resourcesCompetitor programInitial, fast progressOvertrainingInjury/sickness/stagnationHire a coachTrain less, get healthyFocus training, make gainsAcceptance, completion, peaceIn this episode, I talk about my personal experience going through each of these stages and examples of this I see month after month.Â
I discuss what collaboration between competitors, gym owners and remote coaches might look like.
If you are a gym owner, or have any influence in an aspiring competitor's life, I'm curious what you think. How do we support these (very few) p...
142 Consistency and Athletic Progress
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Skill-intensive sports vs. Training-intensive sports
Skill-intensive sports (e.g. golf, basketball)
Competition conditions are less predictable (nearly impossible to replicate perfectly in training)Performance is more difficult to quantifyPerformance depends on precise motor control under pressureGreater physiological capacity and effort do not always translate into better resultsPerformance in training not as predictive of performance in competitionTraining-intensive sports (e.g. strength sports, endurance sports, fitness sports)
Train and compete under consistent conditions Performance is quantifiablePerformance depends highly on effort and trainable characteristics"Did you see what h...141 My 3 Year Bodybuilding Experiment
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In this episode, I share my experience training with a conditioning bias, training with a strength bias, why I switched to bodybuilding and where I'm going next in my training.
I talk about muscle growth, the importance of cardiorespiratory fitness, gut health, building athletic momentum, and how I apply these lessons learned with my athletes.
Merry Christmas, Happy New Year, and I'll see you in 2026!
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Whenever you're ready, there are 4 ways I can help you:
​Book an Intro Consult​...140 The Open, Quarterfinals and AGOQ Movement Analysis
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Link to the full movement analysis: https://www.instagram.com/p/DSF-hQpEd2H/?hl=en&img_index=1
Most frequent Open movements (2021-2025):
BurpeesDouble UndersThrusters Chest to BarBar Muscle UpsWall WalksDeadliftsMost frequent Individual Quarterfinals movements (2021-2024):
RowBurpee Box Jump OversRope ClimbsCleansSnatchesWall BallsKipping HSPUStrict HSPURing Muscle UpsGHD Situps(Honorable mention) Wall-Facing HSPU - the more recent precedentMost frequent AGOQ movements (2021-2024):
RowCleansRope ClimbsKipping HSPUToes to BarBurpee Box Jump OversRing Muscle UpsGHD SitupsWall-Facing HSPUWalking LungesPistolsOverhead SquatsShuttle RunsDouble Unders---
Whenever you're ready, there a...
139 Long Term Conditioning
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To excel at a multiday fitness competition, you need to be prepared for an immense workload.
Athletes who may perform incredibly on Event 1 are gassed by Event 8.
While every athlete must be powerful, having so many events over multiple days gives an advantage to the athletes who recover the fastest.
By the final day, it may be less about who can perform the best fresh, and more about who is the least tired.
The greater your cardiorespiratory fitness, the faster you recover from all types...
138 Long Term Gymnastics Development
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Gymnastics in Fitness Sport
When you do gymnastics, you are exercising in what exercise physiologists call the extreme intensity domain, with very few exceptions.
The most notable exceptions are the burpee and box jump over, which I train with a conditioning perspective, rather than the approach I'll describe below.
For almost every other gymnastics movement, the time to exhaustion is less than two minutes.
Exercise that exhausts you this fast is very intense.
At these intensities, performance seems to be limited...
137 Long Term Strength Development
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Strength adaptations come from morphological effects and neural effects.
Morphological effects (mainly muscle growth) are why strength sports have weight classes. Assuming similar training styles, the more muscular athlete usually lifts more.
However, neural effects are why world class female lifters are stronger than most men, despite having way less muscle.
Neural effects are also why powerlifters aren't good at snatching, and weightlifters aren't good at jiu-jitsu. Neural effects make strength context-specific.
Training for Muscle Growth
When training for muscle growth...
136 Long Term Athletic Development for Fitness Competitors
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In this episode, I describe a Long Term Athletic Development (LTAD) model for fitness competitors.
The model depends on three concepts:
Extensive to intensive trainingLong to short residual training effectsPre-requisites to expressionWith these in mind, I created a phased approach to each of the three disciplines in fitness sport.
Strength
Functional HypertrophyBasic StrengthOlympic Weightlifting SkillStrength and PowerBatteryGymnastics
Gymnastic StrengthMovement EfficiencyVolumeDensityIntensityConditioning
PacingAerobic EndurancePractice Race-Relevant Paces - Single ModalityPractice Race-Relevant Paces - Mixed ModalitiesAcute Cardiorespiratory DemandIntroducing the program: Offseason...
135 Hybrid vs. Mixed Training
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In this episode, we discuss the differences, pros and cons of hybrid and mixed training.
Hybrid Training
Less interference than mixed workoutsBigger adaptations to each training stimulusMore targeted to a specific modalityAdaptable to injury history, equipmentHigher training loadsMixed Training
More specific to fitness competitionImproved pacing of mixed workoutsVaried and excitingIncreased motivation via the group effectFrequent intensityContextual Considerations:
Beginner vs. AdvancedOffseason vs. In-seasonPhysiological Bias vs. All-Rounder134 7 Common Conditioning Mistakes
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Common Conditioning Mistake:
Too frequent high intensity trainingIntensity limiting total training loadOnly practicing race pace at high RPEsAll-out effort in hard sessionsExcessive training varietyStarting workouts too hot"Always ready" approach to trainingBest Practice:
High-low modelLarge training loads with more low intensity trainingPractice race pace at submaximal RPEs often to lower perception of effortControlled effort in hard sessions, save all-out efforts for raceWeek to week controlIncremental effortPeak for race dayJoin us for the live training "Conditioning for Fitness Athletes"
This Thursday, October 23rd, 3pm MT
<...133 The Zone 2 Episode
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In this episode, I discuss:
The confusion among health and wellness leaders and coaches about the utility of Zone 2Zone 2 for living long and healthyZone 2 for performanceWhy your time is the most important factor in how much Zone 2 you should doThe energy intake-training load relationshipComparing low intensity training to high intensity trainingExceptions for people at physiological extremesFor those who want to dive deeper, join us for the live training Conditioning for Fitness Athletes.
Thursday, October 23rd, 3pm MT
Tap here to save your spot.
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132 The Conditioning Biased Athlete
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Join us for the live training: Conditioning for Fitness Athletes.
Thursday, October 23rd, 3pm MT
Tap the link to save your spot: https://www.paulbweber.com/conditioning-for-fitness-athletes
If you can't make it live, all good, you'll get permanent access to the recording.
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When I start working with a new athlete, the first question we ask is:
"What are our training priorities?"
To help decide, we look at their:
Competition resultsTraining metricsPhysical characteristicsElite fitness athletes often...
131 Hyrox
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In this episode, we cover:
Evaluation of the SportMovement Analysis - which parts of the race create the most separation?Physiological Analysis - what does Hyrox ask of the body?Assessment of the AthletePhysical Characteristics of Elite 15 Hyrox AthletesHeightWeightPerformance Characteristics of Elite 15 Hyrox Athletes5k Run10k RunHalf Marathon2k Row2k Ski3RM Squat3RM Deadlift3RM Military Press3RM Bench PressTraining for Hyrox10k Run ProgressionStationsLiftingNote
Throughout this article, I use the terms "threshold" and "critical power" interchangeably. While they are similar concepts, they are not...
130 Answering your questions about conditioning
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Thank you for sending questions!
In this week's podcast, I cover:
How much can I condition and still get stronger/build muscle/maintain muscle?How much Zone 2 should I do?When should I do "classic CrossFit"?