Black Flag Radio

THANK YOU! A sincere thank you to our community, athletes, listeners all over. It is officially the end of an era. We are firing ourselves and closing up shop on Black Flag Radio. The last two and a half years cannot be expressed in words but we try our best to reflect on our community, ourselves, our guests, the podcast, the decision to refocus, changes, challenges, and opportunities that we have presented themselves. We are very proud of what we were able to accomplish with the show and immensely honored to share the mic with incredible athletes, coaches, authors, and experts from within Black Flag Athletics and abroad. We did it our way, we had the time our lives, and we hope you did too! 

Daire Fitzgerald of Sika Strength is an Olympic Weightlifting Coach who transitioned into competitive weightlifting after a severe Rugby injury. From his early teen days of Olympic Weightlifting for sports performance through to Undergraduate Studies in Exercise Science and  postgraduate studies in Sport Psychology Daire has become a highly knowledgeable and trusted coach. On this episode, we dig deep on why we train, on what motivates us, the process of training, intrinsic versus extrinsic motivation, goal setting for long term success, highlighting small wins,  how to adjust to detours and reframe our goals, and the importance of having a life outside your sport, enjoy!

Suzy Sanchez, the current Director of Outreach & Scouting for USA Weightlifting, is our guest for this week's episode of Black Flag Radio. There is little that Suzy has not accomplished, a very decorated athlete, former Olympic Training Center resident, American Record Holder, club director, and National referee, she is now tasked with spearheading USAW efforts to continue to grow the sport of Olympic Weightlifting in a very unique environment. We discuss her path to her current role, how we can pivot as coaches, brainstorm ideas for continued growth and success of our teams, the variety of resources available to us and where to find them, as well as her special powers - enjoy!  

On episode 133 of Black Flag Athletics Black Flag Radio we get inside the mind of the creative genius behind Make WODs Great Again, John Wooley. Banking executive by day, he has taken MWGW and the associated podcast, Make PODs Great Again, from very humble beginnings to becoming two of the most popular channels in the functional fitness space. To coincide with the growth of his brand, John has been able to take his health and fitness to another level. Tune in to find out how John continues to thrive as meme lord, podcast host, and fitness enthusiast. 

Aimee Everett, coach and co-owner at Catalyst Athletics, is our guest for episode 132 of Black Flag Athletics Black Flag Radio. One of only 3 female International Coaches in USA Weightlifting, she has devoted almost 25 years to the sport of Olympic Weightlifting as an athlete and a coach. As we find out in this episode Aimee’s goal is to help people become better in life and sport through mental work, strength, health and happiness—in and outside of the gym. On this episode we uncover her sixth sense when working with athletes; the power of intuition and self belief, the importance of having a personal connection, adaptability, ability to recognize emotions and communicate our feelings, showing our true strength, and always giving a little extra of yourself, enjoy!

Living what you love through a life of service has become the calling for this week's guest on Black Flag Athletics Black Flag Radio. On episode 131 we are joined by LeCharles Bentley of AMDG Sports. On the best NFL offensive linemen to play the game at this position, his career ended shortly due to injury. Ever since he has evolved to a fantastic teacher, uber successful entrepreneur and philanthropist. We discuss the value of connections, the importance of standing for something, continually paying it forward, finding fulfillment, taking steps back to take steps forward, having a clear vision and purpose, the realities of being an elite level football player, broadening your athletes horizons, and exemplifying your tribe - enjoy!

Episode 130 of Black Flag Athletics Black Flag Radio brings us back home. For this week's episode we have a very special co-host, Dave Ricci, and amazing guest, Dave's younger brother Scott Ricci. Scott was born with VATER syndrome, an extremely rare condition. What many might see as a disability, Scott has always seen it as an opportunity to develop as a person and an athlete. Find out what and how he shaped his mindset, what drives him everyday, and what the future holds for this already very accomplished young man, grab the tissues and enjoy!

Jocelyn Forest of Catalyst Athletics is our guest this week on episode 129 of Black Flag Athletics Radio. A brilliant Olympic Weightlifter, she has experienced success at every stage of her athletic career, from Softball, to CrossFit, to now the platform. We unravel the weightlifters journey; from being present and looking inward, living on the plateau, the highs and lows, loving the craft, tending to both mind and body, having discipline and creating a regiment that works for you, as well as training and motherhood. A fantastic conversation and insight from an elite athlete worthy of everyone's attention, enjoy!

This week we head to the Republic of Ireland! Episode 128 of Black Flag Athletics Black Flag Radio welcome Eoin Murphy of Sika Strength. Eoin is an Olympic Weightlifter who has competed at the European Championships multiple times as both a Junior and a Senior. He is a multiple time National Champion and National Record holder. We discuss his career and what currently drives him in his training, how we can up our game as athletes no matter the sport, what it takes and how hard you have to train to be the best at what you do, value of the growth mindset and self awareness, and what is the most important thing to become a great Olympic Weightlifter!

A couple of close friends of the Fam join us for episode 127 of Black Flag Athletics Black Flag Radio. This week we are joined by Dr. Matt Stevens and Dr. Ryan Summers of Pure Physio. We explore their growth and evolution during the pandemic, demonstrating value, filling the gap, staying ahead of the curve, developing coaches, and determining the future of the physical therapy profession. Can you have your cake and eat it too? Tune in to find out.

Another great conversation for episode 126 of Black Flag Athletics Black Flag Radio. This week we welcome Erin Vandendriessche of Root 18 CrossFit. We former diver, gymnast, and National Bar Champion shares her background and growth into an Elite level athlete. We explore Erin questioning herself, developing her mental approach and mindset, the road to the Games, her recent road to recovery, rebuilding as a better, stronger athlete, and what it will take to get back to the top, enjoy!

Welcome to Episode 125 of Black Flag Radio. This week's guest is the one and only Greg Everett of Catalyst Athletics. We discuss the factors that have led to the growth and success of Catalyst,  developing our coaching philosophy, as well as the value of purpose and intention as athletes and coaches. We also explore the definition of "Tough" (Greg's latest writing project), the practical steps and tools that can lead us to developing greater toughness, who actually needs and what would happen if no one came to save you. This is a no nonsense conversation that could potentially make us all better people, enjoy!

Episode 124 of Black Flag Radio is unlike any other. We welcome Nicole Fenix, the current Director of Faculty and Curriculum Development at the Cleveland School of Cannabis. A former D1 soccer standout at Xavier University, current elite soccer coach, marathon enthusiast, and educator of over 30 years, Nicole is now a very highly respected expert in the fields relating to the Endocannabinoid System, Medicinal Cannabis, CBD, hemp, and more. We explore the history and stigma related to medical marijuana and CBD, what we can do to protect ourselves as consumers, the benefits and any risk associated with their use, the appropriate methods of administration, impact on health as well as athletic performance, while also explaining the endocannabinoid system itself. With the growing popularity of these products, this is a conversation for everyone, and should not be missed!

From a closet size office to a state of the art health and wellness facility, Dr. Chad Teague of Code Chiro is a great success story. In episode 123 of Black Flag Athletics Black Flag Radio we dive into what has led to that success - from his business partner and wife to his approach with working with clients and athletes - and what he has learned from that growth. We also discuss the value of biomechanics and evaluating the quality of movement of both Pros and general population alike, creating and developing durable athletes, and changing the game, enjoy!

Episode 122 of Black Flag Athletics Black Flag Radio welcomes one of the fittest athletes on the planet, Feeroozeh Saghafi of CrossFit Mentality. We discuss Fee's athletic career and growth in the sport, from High School to the Games. We explore her approach, attitude, mindset, and other factors that have shaped her as a top level athlete. The conversation also reflects on understanding what we can control, goal setting, the significance of our environment, and the importance of continuing education, enjoy!

Welcoming an old friend to Black Flag Radio for Episode 121 of Black Flag Radio. We catch up with Mark Valenti of the Refined Savage Podcast and Blind Dog Gym to discuss our place in the fitness industry within the scope of the pandemic and what we can do to get our voice heard amid the chaos. We also cover the three pillars of BDG, what he prioritizes for his athletes, and the parameters of strength. The conversation isn't complete without touching on how we can evaluate which diet best suits us plus pointers on how to be less of an asshole, enjoy!

When you finally get at chance to discover and explore your identity, the possibilities are almost endless. On episode 120 of Black Flag Radio, we welcome our very own Laina Lamb and discuss not only starting new journeys but also breaking stereotypes and a few other topics never before talked about on the show. Tune in to find out how she overcame her internal resistance to change, created and cultivated new connections and relationships, and awakened her life, enjoy!

Welcome to a very very special recap episode of Black Flag Radio. This week we take a look back at our Top 5 episodes with our extended Black Flag Fam featuring Dani Speegle, Amanda Barnhart, Bethany Shadburne, Marcus Filly, and the dynamic duo of Dr. Cara Miller and Logan Gelbrich. Remember, our Maxing for Meals Challenge continues thru May 15th - let's continue doing our part to give back by raising funds and awareness for the Greater Cleveland Foodbank during the COVID-19 crisis.

In this week's episode of Black Flag Radio, our guest is Russell Koz. The former standout wrestler and multi-sport athlete opens up regarding the pitfalls of stress. We uncover the consequences of ignoring signs that can be detriment to both mental and physical health, how we was able to shift to a pattern of self awareness, and what how continues to work on his daily practice to develop as a an athlete, teammate, father and husband. Enjoy!

Cross country, marathons, long distance treks, running has been a part of Paige Nelson's life since childhood. On episode 117 of Black Flag Athletics Black Flag Radio, the crew get to know what got Paige running and what has kept her doing so for all these years. We also discuss the elusive runner's high, cross training and CrossFit for long distance enthusiasts to stay strong and healthy, as well as finer points of cooking your favorite dish, enjoy! 

Our official nutrition partner at Black Flag Athletics, Grace Kelley is our guest for episode 116 of Black Flag Radio. She's Master's student in Nutrition at Case Western Reserve University with a master's in Exercise Physiology. We discuss her belief in education, especially learning about our own health. We also get into simple and actionable guidance surrounding nutrition education, planning meals and recipes, and most importantly cutting thru all the noise and BS floating around the interwebs, enjoy!

Meet Ana, Jack, Beth and a little bit of Kevin, as we welcome the entire Drinan Family on Episode 115 of Black Flag Athletics Black Flag Radio. We get to know each of them a little bit; how they all found a home at BFA, their backgrounds, their special talents, how they have persevered in the past, how they have become a closer and stronger family, and what to expect from the crew in the future. We even crack a few jokes, enjoy!

Challenge accepted! A new opportunity presented! The coronavirus pandemic is nothing any of us have experienced, however as the Black Flag Community it is a time thru which our mission will shine. TR, Peter, and Pawel get together for our first in person remote episode to discuss our reactions and future preparations to ensure our continued commitment to our Black Flag Fam. We also discuss the benefits we can take advantage of and growth we can experience as we press on during this hurdle. Enjoy!

Paramedic, Coach, CrossFitter, Olympic Weightlifter but above all, father and family man, Coach Jeremy Puszakowski is our guest on Episode 113 of Black Flag Athletics Blag Radio. We explore his roots in motorcross and bodybuilding, and how he transitioned into functional fitness and Olympic Weightlifting. We also discuss his appreciation for the craft fo coaching, developing work ethic and mental fortitude, building on success, and how to stay safe in a hectic world., enjoy!

Always willing to lend a helping hand, our guest for Episode 112 of Black Flag Athletics Black Flag Radio is the Big Sexy himself, Chris Rangus. The life long tradesman lets us in on the values that he has learned and that have guided him to become a positive person. We also dive into the benefits of staying true to your passion, overcoming obstacles, evaluating progress, and how little acts of kindness have a much much larger impact. Enjoy!

Creating our own reality, self awareness, managing expectations, and taking care of one self are just a few of the topics we examine with a familiar friend, Tracy Beck of Connected Physical Therapy and Wellness. It has been a time of change, growth, self exploration and internal work for Tracy. In this episode of Black Flag Radio, we uncover the catalyst for this journey, the challenges, and opportunities that have presented themselves as she continue to take small steps everyday in a positive direction. Enjoy!

No meniscus, not a problem! Welcome back to Black Flag Athletics Black Flag Radio. Our guest for episode 110 is way overdue. We sit down, get to know, and catch up with one of the OGs of BFA, Shelly Essi Norehad. Shelly lets us in on why and how she got into CrossFit, what has kept her consistent and keeps her motivated, as well as going thru and coming back from knee surgery.. We also explore life outside of the gym, taking chances, trying new things, and succeeding, enjoy! 

Moving around the world, playing wide out for the Hoyas, washing cars, driving UPS truck, practicing law, running for public office, and now confronting cancer head on. Brian Darling is now facing his biggest challenge. He shares with us how with the help of mindset, nutrition, exercise, spirituality, and the Black Flag Fam he has been able to feel the best he has, and how this has provided an opportunity for him to evaluate the imbalances in his life. This is a must listen for everyone. 

How does one go from being self destructive and passionless to a whirlwind of enthusiasm? On episode 108, we introduce Jeff Sokol of Sokol Strong. With a relatively simple tool, Jeff was able to get his life together and flourish. Find out where he came from, how he continues to hustle, and how specializing initially made a tremendous impact. We also discuss the states and skill of both mental and physical preparedness, foundational movement systems, and "feeding the bell. Enjoy!

On this episode of Black Flag Radio we are joined by Coach Vernon Griffith of Virginia High Performance. We go into great depth on the concept of not only "exploring the corners" but also "expanding our box". We discuss how we can fill in the cracks and how we can get better at holding our bricks together in terms of our training. The conversation also explores poetry of movement, coaching leadership and communication, the value of downregulation, a quick debate on hip hop's GOAT, and best flavor of ice cream. Enjoy!

A coach since 15 years of ago, it seems Steph Earl has been around forever. A former fine arts student, gymnast, diver, martial artitst, Olympic Weightlifter, and CrossFitter, she has found a home with Powerlifting. In our very upbeat conversation we cover finding her confidence and spirit, her coaching pedigree, making difficult decisions, and adding value to our athletes. We also dig deep on how to evaluate progress, the importance of sticking to a plan, and consistency in our training. All "strength is welcome" on Episode 106 of Black Flag Radio with Steph Earl!

For Episode 105 of Black Flag Radio we welcome two time Olympian, multiple records holder, student of weightlifting, and mentor of movement, Chad Vaughn of Vaughn Weightlifting and Power Monkey Fitness. We discuss the current world events in the sport of Olympic Weightlifting, importance of health & longevity, and the focus of his content. We then explore the realistic demands of the sport, the potential for athletes, the most challenging aspect of Olympic Weightlifting, and taking personal responsibility over the outcomes of our training. 

Former professional bikini competitor turned Strongman, for episode 104 of Black Flag Radio, we cordially introduce you to Sarah Furman. We discuss how and what attracted her to the sport, what she is currently working on to improve, knowing that there is always room for growth, and become aware and more comfortable with yourself. We also dive into some Strongman tips for CrossFit athletes, what makes her smile, and what not to do if you want to be a chemist :)

Few athletes reach the elite level in one sport, fewer even across multiple disciplines. Leah Casciano happens to be one of those athletes as an accomplished CrossFit Athlete, Olympic Weightlifter and Powerlifter. She has been a multi-sport athlete since the day she could run giving much credit to her genes. Coaching, training, and sharing her knowledge of sport as well as nutrition has become second nature. We uncover her path in the strength and fitness world, overcoming substance abuse, discovering the right environment and support system, living an unconventional life, finding her niche, creating "gangs", and the finer the points of getting tattooed.  Enjoy!

Coach Hill is back! Since being one of our original remote guests, Michael Hill has become the Associate Athletics Director for Sports Performance at Georgetown University, received multiple awards, and been recognized as one of the top individuals in his field. In our second go around, in addition to catching up with Coach, we dive into cultivating a learning environment for coaches and athletes, continually honing our communication skills and style, importance of evaluating and reevaluating our approach to programming, and all the little things that make the biggest difference in sport. Enjoy!

Episode 101 of Black Flag Radio welcomes the creator & founder of one of the fastest growing health and wellness communities, the self proclaimed, health nerd, Nick St Louis. In our fantastic conversation we cover the benefits of walking, challenging the status quo, discovering and expanding our limits, and being the heroes our our own health journey. We also discuss the value of building strong foundations, the importance of experimenting, as well as becoming aware and responsible for our wellness. Enjoy!

The time has finally arrived, our 100th Episode! And guess what, Tom Rini has his own podcast too! On this very special episode of Black Flag Radio get a sneak peek to what you can expect from TR's show as he shares his journey as a business owner, fitness professional, and family man covering topics ranging from stress management, fitness, strength, conditioning, anti-aging, social components of fitness and wellness, longevity, life and more. What are you waiting for? Head over to your podcast app and subscribe to Tom Rini Radio.

We are hitting the slopes in episode 99 of Black Flag Radio. This week we are joined by Jessica Stewart and we go waist deep on things skiing, CrossFit, celebrations, holidays, dancing, and kicking the habit. Find out how Jess fell in love with "shredding" the "pow pow", what turned her into a real "ripper", where she gets her dance moves from, how to get her singing, and what's on the menu - pizza and fries anyone? Just kidding, enjoy!

Happy Thanksgiving Fam! On this special holiday episode we are joined by the Director of the ever growing Black Flag Athletics Kids program, Coach Michelle Seghi. As a full time teacher, she knows very well what it takes to connect and get the most out of her students and young athletes. We dive into the importance of being active and exercise, putting in the effort in and outside and the classroom, putting yourself first so that you can deliver for others, and molding the future leaders of the world. Enjoy!

What did you want to be when you were young? Whom would you want as a dinner guest? What is you favorite fiction book? Who is the last person you sang to? These and many more big beautiful questions answered by our very own TR, Coco, Peter, and Pawel. We take an episode to step away from the daily grind and get to know the crew just a tad bit better. Enjoy!

Team dynamics, developing confidence, capturing the flag, costumes, and the beauty of conversation of episode 96 of Black Flag Radio. Coco, Peter, and Pawel gather around for a thoughtful discussion on how far we have come on the podcast, how we came together as a group under TR, and how we continue to grow in and outside of the community as a staff of mentors, leaders, and friends. Believe it or this one is actually pretty serious, for most of the time. Enjoy! 

Three sport athlete, a man of steel, and proper master, Rocco Gannelli joins us for episode 95 of Black Flag Radio. We trace his roots in sunny Avon, Ohio growing up in a blue collar family that preached hard work, effort, and professionalism. We also discuss the importance of always being ready and up for any occasion, cultivating the mindset to grow yourself physically and mentally, and the value of longevity in your approach to training, plus some fashion tips. Enjoy!

Joseph Johnson III, or as we all loving know him, "D Bo". The former three sport standout, now follows his passion for helping people and getting stronger. D Bo shares with us the key influence in his life that has helped him forge his path to the armed forces, his mantra on getting through hardship and long difficult nights helping those in need. We also uncover what got him into CrossFit, why he made the switch to Olympic Weightlifting, and what he hopes to accomplish in the sport. Enjoy!

Moving around the world, playing wide out for the Hoyas, washing cars, driving UPS truck, practicing law, running for public office, and now confronting cancer head on. Brian Darling is now facing his biggest challenge. He shares with us how with the help of mindset, nutrition, exercise, spirituality, and the Black Flag Fam he has been able to feel the best he has, and how this has provided an opportunity for him to evaluate the imbalances in his life. This is a must listen for everyone. 

Being diagnosed with depression and anxiety, becoming vulnerable, goal setting, and seizing your opportunity are just a few topics we cover on this week's episode of Black Flag Radio with our very own Olivia Gilmour. The former softball, volleyball, and hockey stand out opens up about her roots, her professional career, her studies in psychology and exercise science, her coaching journey, what we can offer as coaches, investment tips, and a few surprises, enjoy!

Christopher Lucak aka "OGC" is no stranger to taking leaps of faith. He changed his life twelve years ago by trying something completely new and intimidating. More recently, he stepped away from a very successful position he held for 13 years to undertake a very unique opportunity. Learn how he has developed confidence, his CrossFit story, his experience outside the gym, and how you too could potentially discover what you can be capable of and accomplish. Enjoy!

Optimal movement patterns, basic principles of squatting, the perfromance pyramid, and our athletic priorities are just a taste of all the fantastic topics we cover with Dr. Aaron Horschig of Squat University. We also get into the significance of prehab and rehab, the how and why of athlete screening, how we should be more like babies and we try to settle one of the greatest questions of all time, Tupac or Bigge? Enjoy!

The depths of the darkest of places can teach us the most valuable lessons and point is the right direction. This week's guest, Black Flag COMPETE athlete, Aaron Shopoff struggled with depression, alcohol and drug abuse, and associated ran with the wrong crowd. It was after getting arrested that he was faced with a very difficult choice. It is that choice that has made all the difference. We discuss catalysts for change, embracing fear, going for it, cultivating relationships, tattoos and fitnessing on this episode of Black Flag Radio.

Join Tom, Peter, and Pawel as they sit down with Luke Summers and Tex McQuilkin of Power Athlete on this very special episode of Black Flag Radio. Luke and Tex unravel the paths that brought them both to Power Athlete, and how they have translated hard work to become one of the premier resources on strength and conditioning education. We also discuss what it takes to find yourself, making the necessary connections, the Power Athlete principles, the Power Athlete methodology course, empowering your performance, and the League of Shadows. Enjoy!

From being diagnosed with lupus, to being the only female on her high school wrestling team, to becoming this year's runner up at the Ohio State Weightlifting Championships in her age group and weight class, the colossal 4'11 Darlena Szilvasy is a force to be reckoned with. On this episode of Black Flag Radio we get to learn about D$'s journey, her "wake up" calls, and about the amazing potential of our mind and body when set towards the right goals, no matter the odds. Join us and reflect the power of choice within us.

The member of the Black Flag Staff that has been fired more than anyone else, Peter Nelson II. From our original episode of Black Flag Radio, we take a look back and highlight how Pete continues to grow and develop. From training, nutrition, neuroscience, mindfulness, personal development, to CrossFit competition, these are just a few tidbits include in this "roast" episode of our Director of Programming.