diff --git a/gnommo/cli.py b/gnommo/cli.py
index 7521151..c7dc144 100644
--- a/gnommo/cli.py
+++ b/gnommo/cli.py
@@ -57,10 +57,12 @@ Examples:
   gnommo -p video1 description         Generate YouTube description file
   gnommo -p video1 transcribe          Narration file for timing of slides
   gnommo -p video1 transcribe --final  Transcribe outputted file and generate SRT for YouTube
-  gnommo -p video1 archive             Sync project to external cache storage
-  gnommo -p video1 archive --dry-run   Preview what would be synced
-  gnommo -p video1 up                  Upload project files to remote server
-  gnommo -p video1 down                Download project files from remote server
+  gnommo -p video1 archive             Copy project to connected external drive
+  gnommo -p video1 load                Copy project from external drive to local
+  gnommo -p video1 commit -m "msg"     Record a commit to commits.log (required before up)
+  gnommo -p video1 up                  Push manifest files to rendering server
+  gnommo -p video1 up --dry-run        Preview which files would be pushed
+  gnommo -p video1 down                Pull files from rendering server to local
   gnommo -p video1 extract-audio --combined          Extract audio from narration_combined.mov
   gnommo -p video1 extract-audio --combined --channel left  Extract left channel only
   gnommo -p video1 extract-audio --segment seg01     Extract from a specific segment
@@ -100,6 +102,7 @@ Examples:
             "description",
             "archive",
             "load",
+            "commit",
             "up",
             "down",
             "extract-audio",
@@ -226,6 +229,13 @@ Examples:
         dest="alpha_quality",
         help="For transcode --processed: HEVC alpha quality 0.0-1.0 (default: 0.75; lower=smaller file)",
     )
+    parser.add_argument(
+        "-m",
+        "--message",
+        type=str,
+        default=None,
+        help="For commit: commit message",
+    )
     parser.add_argument(
         "--search",
         type=str,
@@ -322,10 +332,18 @@ Examples:
             return cmd_archive(project_path, args.verbose, args.dry_run)
         elif action == "load":
             return cmd_load(project_path, args.verbose, args.dry_run)
+        elif action == "commit":
+            from .transfer import cmd_commit
+            if not args.message:
+                print("Error: -m 'message' is required for commit.")
+                return 1
+            return cmd_commit(project_path, args.message)
         elif action == "up":
-            return cmd_sync(project_path, args.verbose, args.dry_run, download=False)
+            from .transfer import cmd_up
+            return cmd_up(project_path, args.verbose, args.dry_run)
         elif action == "down":
-            return cmd_sync(project_path, args.verbose, args.dry_run, download=True)
+            from .transfer import cmd_down
+            return cmd_down(project_path, args.verbose, args.dry_run)
         elif action == "extract-audio":
             return cmd_extract_audio(
                 project_path, args.verbose, args.segment, args.channel, args.combined
@@ -4407,7 +4425,8 @@ def cmd_all(
         return result
 
     print("\n>>> Step 8/8: Upload\n")
-    return cmd_sync(project_path, verbose, dry_run, download=False)
+    from .transfer import cmd_up
+    return cmd_up(project_path, verbose, dry_run)
 
 
 # =============================================================================
@@ -4710,84 +4729,6 @@ def cmd_load(project_path: Path, verbose: bool, dry_run: bool) -> int:
     return 0
 
 
-def cmd_sync(project_path: Path, verbose: bool, dry_run: bool, download: bool) -> int:
-    """Sync project files to/from the remote server via rsync over SSH."""
-    from .cache import load_server_config
-
-    server = load_server_config()
-    if server is None:
-        print("Error: Server not configured. Add to ~/.gnommo.conf:")
-        print("  [server]")
-        print("  host = 76.13.144.52")
-        print("  user = root")
-        print("  path = /gnommo/project")
-        return 1
-
-    direction = "Downloading from" if download else "Uploading to"
-    print(f"{direction} server: {project_path.name}")
-
-    remote = f"{server['user']}@{server['host']}:{server['path']}/{project_path.name}/"
-    local = f"{project_path}/"
-
-    if download:
-        src, dest = remote, local
-    else:
-        src, dest = local, remote
-
-    print(f"  Source:      {src}")
-    print(f"  Destination: {dest}")
-
-    # Ensure destination directory exists
-    if not dry_run:
-        if download:
-            project_path.mkdir(parents=True, exist_ok=True)
-        else:
-            remote_dir = f"{server['path']}/{project_path.name}"
-            ssh_cmd = [
-                "ssh",
-                "-p",
-                server["port"],
-                f"{server['user']}@{server['host']}",
-                f"mkdir -p {remote_dir}",
-            ]
-            if verbose:
-                print(f"  Creating remote dir: {remote_dir}")
-            result = subprocess.run(ssh_cmd)
-            if result.returncode != 0:
-                print(f"Error: could not create remote directory {remote_dir}")
-                return 1
-
-    rsync_cmd = [
-        "rsync",
-        "-av",
-        "--progress",
-        "-e",
-        f"ssh -p {server['port']}",
-        *[f"--exclude={p}" for p in _RSYNC_EXCLUDES],
-        # On upload: delete server-side files that no longer exist locally so
-        # the remote stays an exact mirror of the local project.
-        *(["--delete"] if not download else []),
-        src,
-        dest,
-    ]
-
-    if dry_run:
-        rsync_cmd.insert(1, "--dry-run")
-        print("\n  [DRY RUN] Would execute:")
-        print(f"  {' '.join(rsync_cmd)}")
-    else:
-        print("\n  Syncing files...")
-
-    if verbose:
-        print(f"  Command: {' '.join(rsync_cmd)}")
-
-    result = subprocess.run(rsync_cmd)
-    if result.returncode != 0:
-        print(f"Error: rsync failed with code {result.returncode}")
-        return 1
-
-    print("\nDone.")
-    return 0
 
 
 # =============================================================================
diff --git a/gnommo/transfer.py b/gnommo/transfer.py
new file mode 100644
index 0000000..04c35ab
--- /dev/null
+++ b/gnommo/transfer.py
@@ -0,0 +1,294 @@
+"""SSH-based file transfer for gnommo projects (commit / up / down).
+
+Workflow:
+  gnommo -p video1 commit -m "re-recorded slides 7-15"
+  gnommo -p video1 up        # push to rendering server
+  gnommo -p video1 down      # pull from rendering server
+
+Design:
+  - commit  appends a timestamped entry to commits.log
+  - up      checks server commits.log for newer entry (aborts if found),
+            then rsyncs a manifest of only the files needed to render
+  - down    rsyncs everything the server has back to local
+            (server is already clean — it only holds what was pushed)
+"""
+
+import json
+import subprocess
+from datetime import datetime
+from pathlib import Path
+from typing import Optional
+
+_COMMITS_LOG = "commits.log"
+
+# Dirs/patterns excluded on down (mirrors what up never pushes).
+_DOWN_EXCLUDES = [
+    "media/narration/processed/",
+    "media/narration/intermediate/",
+    "media/videos/intermediate/",
+    "media/narration/low/",
+    "media/videos/low/",
+    "media/videos/narration_combined.mov",
+    "**/chunks/",
+    "*.tmp",
+    ".DS_Store",
+]
+
+
+# ---------------------------------------------------------------------------
+# Manifest builder
+# ---------------------------------------------------------------------------
+
+def _build_manifest(project_path: Path) -> list[str]:
+    """Return sorted list of project-relative paths required to render."""
+    files: set[str] = set()
+
+    # Read project.json for path overrides
+    proj_json = project_path / "project.json"
+    project: dict = {}
+    if proj_json.exists():
+        try:
+            project = json.loads(proj_json.read_text(encoding="utf-8"))
+        except (json.JSONDecodeError, OSError):
+            pass
+
+    # Fixed project-root files
+    for fixed in ["project.json", "manuscript.txt", _COMMITS_LOG, "citations.json"]:
+        if (project_path / fixed).exists():
+            files.add(fixed)
+
+    # Manuscript (may be at a non-standard path)
+    manuscript_rel = project.get("manuscript", "manuscript.txt")
+    if (project_path / manuscript_rel).exists():
+        files.add(manuscript_rel)
+
+    # Slide images + slides.json
+    slides_rel = project.get("slides", "media/slides")
+    slides_path = project_path / slides_rel
+    # slides might point directly to slides.json — include its parent dir
+    if slides_path.is_file():
+        files.add(slides_rel)
+        slides_path = slides_path.parent
+    if slides_path.is_dir():
+        for f in slides_path.rglob("*"):
+            if f.is_file():
+                files.add(str(f.relative_to(project_path)))
+
+    # Narration
+    narration_rel = project.get("narration", "media/narration/narration.json")
+    narration_json = project_path / narration_rel
+    narration_dir = narration_json.parent
+    if narration_json.exists():
+        files.add(narration_rel)
+        try:
+            data = json.loads(narration_json.read_text(encoding="utf-8"))
+            for entry in data.values():
+                src = entry.get("source_file")
+                if src:
+                    candidate = narration_dir / src
+                    if candidate.exists():
+                        files.add(str(candidate.relative_to(project_path)))
+        except (json.JSONDecodeError, OSError):
+            pass
+
+    # Audio — standard location, non-shared entries only
+    audio_json = project_path / "media" / "audio" / "audio.json"
+    if audio_json.exists():
+        files.add("media/audio/audio.json")
+        try:
+            data = json.loads(audio_json.read_text(encoding="utf-8"))
+            audio_dir = audio_json.parent
+            for entry in data.values():
+                if entry.get("is_shared"):
+                    continue
+                src = entry.get("file")
+                if src:
+                    candidate = audio_dir / src
+                    if candidate.exists():
+                        files.add(str(candidate.relative_to(project_path)))
+        except (json.JSONDecodeError, OSError):
+            pass
+
+    # Videos — non-shared entries only
+    videos_rel = project.get("videos", "media/videos/videos.json")
+    videos_json = project_path / videos_rel
+    videos_dir = videos_json.parent
+    if videos_json.exists():
+        files.add(videos_rel)
+        try:
+            data = json.loads(videos_json.read_text(encoding="utf-8"))
+            for entry in data.values():
+                if entry.get("is_shared"):
+                    continue
+                src = entry.get("source_file")
+                if src:
+                    candidate = videos_dir / src
+                    if candidate.exists():
+                        files.add(str(candidate.relative_to(project_path)))
+        except (json.JSONDecodeError, OSError):
+            pass
+
+    return sorted(files)
+
+
+# ---------------------------------------------------------------------------
+# Commit log helpers
+# ---------------------------------------------------------------------------
+
+def _read_log_lines(path: Path) -> list[str]:
+    if not path.exists():
+        return []
+    return [l for l in path.read_text(encoding="utf-8").splitlines() if l.strip()]
+
+
+def _last_timestamp(lines: list[str]) -> Optional[str]:
+    for line in reversed(lines):
+        ts = line.split(" | ")[0].strip()
+        if ts:
+            return ts
+    return None
+
+
+# ---------------------------------------------------------------------------
+# Commands
+# ---------------------------------------------------------------------------
+
+def cmd_commit(project_path: Path, message: str) -> int:
+    log_path = project_path / _COMMITS_LOG
+    ts = datetime.now().strftime("%Y-%m-%dT%H:%M:%S")
+    with open(log_path, "a", encoding="utf-8") as f:
+        f.write(f"{ts} | {message}\n")
+    print(f"[{ts}] {message}")
+    return 0
+
+
+def cmd_up(project_path: Path, verbose: bool, dry_run: bool) -> int:
+    from .cache import load_server_config
+
+    server = load_server_config()
+    if server is None:
+        _print_server_error()
+        return 1
+
+    # Require a local commit
+    log_path = project_path / _COMMITS_LOG
+    local_lines = _read_log_lines(log_path)
+    if not local_lines:
+        print(f"Error: No commits. Run: gnommo -p {project_path.name} commit -m 'message'")
+        return 1
+    local_last = _last_timestamp(local_lines)
+
+    # Fetch server's commits.log and compare
+    remote_project = f"{server['path']}/{project_path.name}"
+    ssh_cmd = ["ssh", "-p", server["port"], f"{server['user']}@{server['host']}"]
+    result = subprocess.run(
+        [*ssh_cmd, f"cat {remote_project}/{_COMMITS_LOG} 2>/dev/null"],
+        capture_output=True, text=True,
+    )
+    server_lines = [l for l in result.stdout.splitlines() if l.strip()]
+    server_last = _last_timestamp(server_lines)
+
+    if server_last and server_last > local_last:
+        print(f"Error: Server has a more recent commit — pull first.")
+        print(f"  Local:  {local_last}")
+        print(f"  Server: {server_last}")
+        print(f"  Run: gnommo -p {project_path.name} down")
+        return 1
+
+    # Build manifest
+    manifest = _build_manifest(project_path)
+    total = len(manifest)
+    print(f"Pushing: {project_path.name}  ({total} files, last commit: {local_last})")
+    if verbose:
+        for f in manifest:
+            print(f"  {f}")
+
+    if dry_run:
+        print("\n[DRY RUN] Would push:")
+        for f in manifest:
+            print(f"  {f}")
+        return 0
+
+    # Ensure remote dir exists
+    subprocess.run([*ssh_cmd, f"mkdir -p {remote_project}"], check=True)
+
+    rsync_cmd = [
+        "rsync", "-av", "--progress",
+        "--files-from=-",
+        "-e", f"ssh -p {server['port']}",
+        f"{project_path}/",
+        f"{server['user']}@{server['host']}:{remote_project}/",
+    ]
+    result = subprocess.run(rsync_cmd, input="\n".join(manifest), text=True)
+    if result.returncode != 0:
+        print(f"Error: rsync failed (code {result.returncode})")
+        return 1
+
+    print(f"\nDone. Pushed {total} files.")
+    return 0
+
+
+def cmd_down(project_path: Path, verbose: bool, dry_run: bool) -> int:
+    from .cache import load_server_config
+
+    server = load_server_config()
+    if server is None:
+        _print_server_error()
+        return 1
+
+    remote_project = f"{server['path']}/{project_path.name}"
+
+    # Verify the project exists on the server
+    ssh_cmd = ["ssh", "-p", server["port"], f"{server['user']}@{server['host']}"]
+    result = subprocess.run(
+        [*ssh_cmd, f"test -d {remote_project} && echo ok"],
+        capture_output=True, text=True,
+    )
+    if result.stdout.strip() != "ok":
+        print(f"Error: Project not found on server: {remote_project}")
+        return 1
+
+    remote_log_result = subprocess.run(
+        [*ssh_cmd, f"cat {remote_project}/{_COMMITS_LOG} 2>/dev/null"],
+        capture_output=True, text=True,
+    )
+    server_lines = [l for l in remote_log_result.stdout.splitlines() if l.strip()]
+    server_last = _last_timestamp(server_lines)
+
+    print(f"Pulling: {project_path.name}  (server last commit: {server_last or 'none'})")
+
+    project_path.mkdir(parents=True, exist_ok=True)
+
+    rsync_cmd = [
+        "rsync", "-av", "--progress",
+        "-e", f"ssh -p {server['port']}",
+        *[f"--exclude={p}" for p in _DOWN_EXCLUDES],
+        f"{server['user']}@{server['host']}:{remote_project}/",
+        f"{project_path}/",
+    ]
+
+    if dry_run:
+        rsync_cmd.insert(1, "--dry-run")
+        print("\n[DRY RUN] Would execute:")
+        print(f"  {' '.join(rsync_cmd)}")
+        return 0
+
+    if verbose:
+        print(f"  {' '.join(rsync_cmd)}")
+
+    result = subprocess.run(rsync_cmd)
+    if result.returncode != 0:
+        print(f"Error: rsync failed (code {result.returncode})")
+        return 1
+
+    print("\nDone.")
+    return 0
+
+
+def _print_server_error():
+    print("Error: Server not configured. Add to ~/.gnommo.conf:")
+    print("  [server]")
+    print("  host = 192.168.1.100")
+    print("  user = username")
+    print("  path = /gnommo/project")
+    print("  port = 22")