From Flash to Foundation—How Progress Really Happens

“Success is built like a pyramid—one intentional layer at a time.”

Why Three Pyramids Tell the Whole Story

Hey team,

This newsletter gets a bit deep into some psychology, but I obviously think it's worth reading or I wouldn't be writing it. The ideas below are a thinking out loud exercise that were inspired by a conversation that Coach Mike Halpin had earlier this week.

1. Why Three Pyramids?

If you've been around for even a short period of time you should know the Theoretical Hierarchy of the Development of an Athlete:

Nutrition → Met-Con → Gymnastics → Weightlifting → Sport.

If you didn't, well, now you do :).

But, Most CrossFit athletes and fitness enthusiasts don’t usually start by obsessing over nutrition spreadsheets; they binge-watch the Games or other sporting endeavors, then ask how to snatch heavy or run a marathon or complete a HYROX race. That top-down fascination forms what I'm calling the Theoretical Curiosity Funnel for Developing Athletes:

Sport → Weightlifting → Gymnastics → Met-Con → Nutrition.

Notice how it's completely FLIPPED from the way an athlete actually develops physically?

Overlay those two with Maslow’s Hierarchy of Needs and you get a full mind-body map that simply highlights the ironic reality that as people we’re often motivated by the flash at the top, yet improved by mastering the bottom.

2. How the Layers Reinforce Each Other

Physiological / Nutrition At the base of every pyramid is survival: food, water, sleep. Get these right and everything else climbs faster. Ignore them and the structure wobbles—no matter how exciting the next barbell cycle looks.

Met-Con / Safety Intelligent conditioning gives athletes a sense of “I can handle this.” Pacing, breathing, and recovery become a psychological safety net; confidence rises, and curiosity keeps climbing.

Gymnastics / Belonging Few things bond a community like struggling through pull-ups together. Mastery of body-weight skills is social glue: shared tips, shared failures, shared high-fives when kipping pull-ups finally click.

Weightlifting / Esteem A PR clean or snatch is public, loud, and undeniable. It feeds healthy pride, earns recognition, and proves that disciplined work at lower layers (met-con consistency, mobility, nutrition) pays off.

Sport / Self-Actualization Competition—whether the Open or an in-house throw-down—lets athletes test their limits and contribute to something bigger. Service events, charity WODs, and judging a friend’s heat turn “my fitness” into our mission.

A Weekly Challenge

1. Identify your “flash” layer. Which tier excites you most right now?

   
   

2. Commit to a foundation habit. Pick one lower-tier action (meal prep, zone pacing, mobility) and log it for seven days.

   
   

3. Close the circle. Teach someone one thing you’ve learned—turn curiosity into community.

   
   

For anyone who takes me up on this challenge, and is willing to share your log and how it changed the way you think about your development as an athlete on your quest to become a better version of yourself I have a free CrossFit Fairfield T-Shirt for you.