Beyond The Box

Your favorite coaches had the opportunity to sit down and chat with Melinda Rhodes of Rho Wellness. Melinda is a certified nurse-midwife, nurse practitioner, entrepreneur, and founder of Rho Wellness. She has worked in women's health for over 15 years, and brings that knowledge and experience into her own practice https://rhowellness.com

Your favorite coaches get the opportunity to interview one of the hosts of Best Hour Of Their Day, and one of the elite Level 4 Certified CrossFit Coaches in the world, Jason Ackerman. Jason is an accomplished writer, business owner, CrossFit Coach, and Podcaster. Learn how to become a better Coach, and check out Best Hour Of Their Day and their new Mastermind Program! Ashburn CrossFit: Instagram Facebook www.ashburncrossfit.com   Best Hour of Their Day Instagram Facebook YouTube www.besthouroftheirday.com   Beyond the Box Podcast: Instagram Facebook

Here Lee and Brandon interview Ben Dziwulski, the founder of WODprep.  We get to dive into all sorts of mischief here with Ben including; how bass fishing lead him to CrossFit, creating WODprep, serving Masters athletes, the 2020 CrossFit Open, chatting paint colors and MORE!  Ashburn CrossFit: Instagram Facebook www.ashburncrossfit.com   WODprep: Instagram Facebook YouTube www.wodprep.com   Beyond the Box Podcast: Instagram Facebook

Coach Brandon sits down with Coach Matty and CrossFit Games Competitor Nathan Bramblett to discuss how to prepare for the CrossFit Open, both physically and mentally. 

Your favorite coaches talk about how to approach the CrossFit Open and how to appropriately set goals and manage your expectations.

Your favorite coaches discuss the controversial "new" carnivore diet. What is a carnivore diet? Who should do it? Why would anyone do it? Is it healthy? We answer all these questions and more!

Coach Brandon and David Baldini, CEO of IntegrateIT, talk mentors, business, risk, and more.  For more on David and IntegrateIT: https://www.integrateit.net/

In this episode, we introduce you to Eric, who has undergone an amazing transformation during his time at Ashburn CrossFit. We also discuss the 2019 CrossFit Games.

Your favorite coaches discuss all of the CrossFit Trainer Certificates, Certifications, Online Courses, Specialty, and Preferred Courses, and how they differ from other personal and group training certifications. If you are interested in becoming a CrossFit Coach or Trainer, or would just like to understand what it takes, this is the podcast for you!

Your favorites coaches discuss how to maximize your training for the best results! We discuss some controversial topics in the CrossFit and fitness community, and how to avoid common pitfalls that can derail your training and progress! 

In this episode, your favorite coaches discuss The Growth Mindset and Learned Optimism, and why these concepts are important to you. The Growth Mindset is a book and concept created by psychologist Carol Dweck. And Learned Optimism is a book and concept created by psychologist, Martin Seligman. Both of these concepts are connected and important, because they illustrate for us that you can change and grow and become anything you want, and that you aren't limited by your current circumstances or "inherent" traits. “In a growth mindset, people believe that their most basic abilities can be developed through dedication and hard work—brains and talent are just the starting point. This view creates a love of learning and a resilience that is essential for great accomplishment,” writes Dweck. Students who embrace growth mindsets—the belief that they can learn more or become smarter if they work hard and persevere—may learn more, learn it more quickly, and view challenges and failures as opportunities to improve their learning and skills. Learned optimism is an idea proposed by psychologist Martin Seligman which states that optimism, or a talent for positivity, can be taught and learned by consciously changing negative self-talk into positive self-talk.  Another way to think about it is that you can teach yourself to be joyful, grateful and happy.  Much research and experience supports the idea that optimism can in fact be learned and practiced.

Your favorite coaches discuss their tips for staying healthy and fit on vacation, while enjoying your vacation and living life to the fullest! We also have tips for our parents out there and how to handle summer break.

Every year on Memorial Day CrossFit gyms from all over the United States (and some others in different countries) come to together to perform the Workout "MURPH".  MURPH is a workout done in honor of the Armed Forces. A way for the thousands of CrossFit gyms and hundreds if not millions of CrossFitters to show their thanks and gratitude to the men and women who have made the ultimate sacrifice for our great nation.  It's a fun, slightly painful, and long workout. Here, Lee and Amy discuss how to prep for this day.  In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. For MURPH gear and donations visit >>>> https://themurphchallenge.com/

Coach Brandon may one of the happiest dudes who walks the Earth. However, it wasn't always a happy go lucky life.  Here, he shares the three key behaviors that have changed his life.  Enjoy ”Some of the greatest memories you ever create, will be in the moments when you leap into the jaws of your greatest fears”.  - Coach Brandon 

In today’s episode. Amy, Brandon, and Lee discuss the books that have had the biggest impact on their lives. Some are current, some are from the past, and some have been read multiple times. Amy’s 1. My Year with Eleanor by Noelle Hancock - https://amzn.to/2vqabE4 2. Educated by Tara Westover - https://amzn.to/2vqagrm 3. Wonder by RJ Palacio - https://amzn.to/2vmvJBL Brandon’s 1. How to Think & Grow Rich by Napoleon Hill - https://amzn.to/2vo4BlA 2. Chasing Excellence by Ben Bergeron - https://amzn.to/2vqsSaK 3. The Way of the SEAL by Mark Divine - https://amzn.to/2vmD1Fl Lee’s 1. The Ideal Team Player by Patrick Lencioni - https://amzn.to/2vxgxlr 2. Altered Traits by Daniel Goleman - https://amzn.to/2vxgAh7 3. Atomic Habits by James Clear - https://amzn.to/2vnrZzN

Ever been here? Ever felt like you could have ran your intramural open better? Never ran one before, here you go! Here it is, ALL laid out for you.  Here are some suggestions:  MAKE IT FUN Eliminate points for competition (mostly), yup...we said it!  Let your members drive this thing!  ENJOY

We need to be moving towards a target that exists! Most times, when we sit down with an athlete their goals are incredibly generic: "I want to be fitter" "I want to go to regionals" "I want to get better at pull ups"  ...and typically, they have no actionable steps on how they're going to get whatever they want to achieve.  Here we share our detailed process in how we set goals for the business, the staff, and ourselves. We go over SMART Goals, Outcome or Results Oriented Goals, Process Goals, how we utilized these tools for our own success, and how we can help you do the same!

This is an incredible story about Coach Amy's journey through her life, and how CrossFit saved her.  As most of our listeners know, Amy is a bad ass! She's a fun loving, motorcycle riding hell of a woman. Oh...and she's also a tremendous CrossFit Coach. In this episode Amy doesn't shy away from her past. Instead, she dives right in, eager to help the next listener learn from her past. Here she is, Coach Amy Showalter.    

Taking questions from our members and social media outlets in today's episode. Covering topics from business attrition to double-unders.  Follow us on Social Media:  FB - facebook.com/beyondtheboxpodcast/ Insta - instagram.com/beyondtheboxpodcast/?utm_source=ig_profile_share&igshid=8hqbaslx5zx4   Ashburn CrossFit FB - facebook.com/ashburncrossfit Insta - @ashburncrossfit  

She's 6 months into her first pregnancy and Coach Nicole (CF Level 2 Trainer) joins us out of CrossFit Rife for 30 mins.  What do you do when you're expecting? Is fitness okay? What should I avoid? Do I need to stop all together?  We answer all of the questions and more.  For additional education:  "The Post Natal Completion Cure" - https://amzn.to/2NR8c4o "Real Food for Pregnancy" - http://bit.ly/2Ul7Kh0 "Diastasis Reacti" - https://amzn.to/2EC4tTK "Exercising Through Pregnancy" - https://amzn.to/2IVVgLy  

Lee and Brandon travel to CrossFit Rife and talk to CrossFit Seminar Staffer Jason Fernandez.  Here the three of us talk specifically about coaching. Advice for the L1, L2, publishing content, learning materials, and people to follow.

The man behind the vision, Lee. Today we get to hear his story. This is a tough story that begins at 300 pounds, getting divorced, attempting to figure out single-parenting, while going through depression.  The result? These things lead Lee to creating Ashburn CrossFit, founding the "Beyond the Box" podcast, and changing hundreds of lives.  Here's the incredible man who created the vision and the place we call Ashburn CrossFit. 

We discuss the 2019 CrossFit Open. What is it? What can you do to prepare for it? What if you have no hope of making the games? What is the ACF Open? What are intramural opens? We discuss all of this and announce our ACF Intramural Open Captains!

For years Holly's physical exercise came from PT during her time in the Army. After being forced to exercise for years, she decided to retire...for 20 years.  Over time, Holly developed something called Vertigo which is a sensation that causes loss of balance, associated particularly with looking down from a great height, or caused by disease affecting the inner ear or the vestibular nerve. Two years ago she walked into our place, Ashburn CrossFit. Here, we get to hear her story, her walk through Vertigo, her triumphs, and her questions. This is Holly, and in her words "CrossFit saved her life". 

Does it fit your Macro's bro? Maybe a common term heard when discussing this topic. Here today we go over the three major macronutrients found in food; protein, fat, and carbohydrates. We break down how much of each of these things you should be consuming. We also delve into nutrition fads such as; carnivore, ketogenic, and whole 30 dieting.  Lastly, we supply you with the tools to start you on the right foot for your nutrition scheme.  

Today we were able to sit down with CrossFit Games athlete and five time Regional competitor, Nathan Bramblett. Everyone has a story, and Nathan's is remarkable. We talk a lot about CrossFit including; The Open (how to prep, what to do, how to get best results), Regional's (the experience, mentality going into events, and results), and of course the 2015 CrossFit Games. What's more is Nathan speaks about his life. Sharing his story about dealing with and overcoming adversity on a personal level. He shares his story, and the event that completely changed his life in November 2017.    Nathan Bramblett Husband to Lacy, and Father to Three.  Founder of Tarus Movement (tarusmovement.com/) Intsagram: nathan_bramblett CrossFit Games Appearances: 2014: 74th in Open, 5th Regionals 2015: 10th in Open, 5th Regionals, 27th Games 2016: 308th in Open, 7th Regionals 2017: 84th in Open, 6th Regionals 2018: 95th in Open, 13th Regionals  

Today we had the pleasure of sitting down with Robert Brown. Robert is a Massage Therapist, formerly for the Washington Capitals, and he lets us in on all of the best ways to not only recover, but how to prevent injury and maintain fitness. We also get to hear a little bit about his time with the Washington Capitals, and how high level athletes treat their preventative maintenance and recovery. He's also just an all around great dude!

In this episode, we dive into the world of Intermittent Fasting and the different experiences we have all had with it. We talk about insulin and it's role in our overall health. And we talk about some of the common myths and pitfalls of the modern diet.

One of our members and newest staff members, Robin, tells us her story about finding CrossFit and we answer some great questions ranging from mental fortitude to boxers or briefs!

We get to interview one of our good friends, McKenna Smet, from Elite Wellness Performance and Recovery, and learn her story. We also discuss the services they offer, ranging from Cryotherapy, Infrared Saunas, Compression sleeves, and the Hypervolt deep tissue massage gun.

Coach Brandon, Coach Lee and George travel to Boston to attend Ben Bergeron's Affiliate Excellence Seminar 2.0. They also dropped in to CrossFit New England and got to tour Boston.

On our way to Boston for Ben Bergeron's Affiliate Excellence seminar, we got to spend over an hour with one of our top athletes, and perhaps one of the best indoor rowers in the country, George. Not only did we learn his story, but we talked about so much more, covering topics ranging from Pull-ups and handstand push-ups to road rage.

One of our members, Meredith, joins us to tell us her CrossFit story and she asks Coach Brandon and Coach Lee some fun and interesting questions.

Coach Brandon, Coach Amy, and Coach Lee discuss nutrition. In this podcast, we begin to talk about the basics of nutrition including things to avoid, intermittent fasting, The Obesity Code, insulin and macros.

Coach Amy, Coach Brandon, and Coach Lee discuss the moments we all face before, during and after a WOD, and the mindset we approach them with.

It's a pretty incredible sequence of events. No L1, his CrossFit friends told him he would never get a job in the industry, he moved 500 miles from home, made 12 phone calls to 12 different CrossFit gyms, and one called him back... This episode is dedicated solely to introducing you to Coach Brandon and hearing his crazy story on how he found fitness, CrossFit, Virginia, and Ashburn CrossFit.  This is a happy story. A story that is the result of hard work and pursuing something you believe in, even when you don't know where to start. 

We discuss why we scale and modify workouts. And a bonus discussion on box superstitions!

Coach Brandon, Coach Amy and Coach Lee discuss rest and recovery. Topics include sleep, nutrition, overtraining, active rest, rest days, and recovery techniques and tools.

Coach Lee and Coach Brandon answered questions asked by members of the gym.

Coach Amy and Coach Lee discuss the benefits of CrossFit for Kids and Teens.

Coach Brandon, Coach Lee, and Coach Amy discuss their morning routines and daily practices. These include making your bed, not pressing the snooze button or checking your phone in the morning, the five minute journal (a daily practice of gratitude, Headspace (mindfulness/meditation app), expressive writing, working out, and more!

Coach Brandon and Coach Lee discuss the 2018 CrossFit Games.

Coach Brandon and Coach Lee discuss how to face adversity, and overcoming obstacles by focusing on what we can do and control.