Building Better Humans by CrossFit Oconee

Earlier this week we saw the announcement that Bobby Hines' new company, Fine Tuned Performance & Rehabilitation, will be housed and fully operational at CrossFit Oconee beginning next week, on July 24. Today Bobby sat down with Jeremy and Nathan to talk about how this partnership came to be and what kinds of services Bobby will be offering. Check out Fine Tuned Performance at https://www.instagram.com/ftprehab/ and https://ftprehab.com/ ! 

It's a special Father's Day episode! Nathan and Jeremy are joined by Scott Duvall and Ryan for an awesome discussion on all things fatherhood! ***apologies for the audio quality, there is a bit of an echo! We've been out of the game for a while!***

Lance, Jeremy and Nathan sit down to talk about the similarities and differences between different programs at CrossFit Oconee, mainly CrossFit and Sweat classes. Spoiler alert, there are a lot more similarities than there are differences! It's all CrossFit. We used CrossFit's model of 10 General Physical Skills as a framework for this discussion. We also touched briefly on the Engine program, also programmed and led by Coach Lance! 

Happy New Year!! The Building Better Humans podcast is back with "Season 2". Nathan and Jeremy talk about the excitement that comes with a New Year, and how we can channel that excitement to better ourselves both in the near term but even more so in our long term pursuits of excellence. 

Devon and Nathan talk about Devon's approach to CrossFit during her pregnancy and postpartum period. This is the first of what will hopefully be a series of episodes on CrossFit and pregnancy, as there are so many families who have or will soon be welcoming little ones into the CFO fold. We had a lot of fun recording this one at our "offsite location" and hope that the CFO community finds some value in what Devon has to share! 

The Osbornes are institutions here at CFO. Thanks to Andy and Julie for sitting down with Nathan to share their story! From Julie's running to Andy's Wodify antics, to the influence of their fitness regimen on their kids, to what they're working on now and how they want to improve, we cover a lot of ground in this episode... as usual. If you're a newer member of CFO, there's also a lot of good historical stuff in this one as well! Enjoy! And Happy Thanksgiving, everyone. We'll be back next week! 

Oh boy this was a shotgun of an episode! We cover a little bit about Nathan's background, the role (or not) of genetics in determining our potential in health and fitness, the importance of movement quality in CrossFit... to name a few. This was a fun conversation that we hope you'll enjoy. Thanks to Lance for coming back on the show! 

Kathy and Baxter Carbine join Jeremy and Nathan to tell the story of how their family started out in business and ultimately how CrossFit Oconee came to exist in its current state! This is a great opportunity for members to get to know our founders and benefit from a lot of wisdom that they have to share. Thank you Kathy and Baxter for taking the time tell your story! 

Alma joins Nathan to share her amazing story of preparing for and competing in her first triathlon, which happened to be a full Ironman! We go through how she used CrossFit as a foundation for her fitness and mental strength to prepare for such a grueling event, scaled back on CrossFit as she ramped up her triathlon specific training closer to the race, and of course all the ups and downs of the event itself. This is an incredible story and we're so grateful that Alma took the time to share this story with the CFO community, there is a lot we can all take from this one! No more complaining about 400m runs!!

CFO Member Dwayne Bray tells the story of how long-time friend Scott Duvall convinced him to check us out, and how his blood pressure, cholesterol, and other health markers have transformed since he's been part of the community these last 2+ years. Dwayne also shares what he's learned from the new CFO Nutrition Program, which we can summarize as, "it's simple, but that doesn't mean it's going to be easy." Dwayne is the epitome of a humble, hard working individual and we really appreciate him coming on the show to share the remarkable story of how his time at CFO has helped him become a better version of himself!   

Lance and Ryan are back on the show and we cover SO MUCH that it's hard to know where to begin in writing an episode summary. The common thread is fundamentals of CrossFit that apply to athletes of all levels, from true beginner to 10+ year veterans of the methodology. Topics covered include mobility work, pacing, scaling appropriately, doing workouts that don't look like fun, to name a few. We certainly cover a lot of ground but none of it is in a straight line! Might want to pour a strong cup of coffee for this one! ☕️ 

The episode we've all been waiting for! Scott Clegg is a well-known member of the CFO community as a mainstay of the noon class. Today he joins Jeremy and Nathan to talk about the role of CrossFit in his life as a husband, father, and new grandfather. Scott is also a long time cyclist and we talk about how CrossFit and riding bikes compliment each other. Most importantly, even though we all know Scott as a funny guy who always has a witty comment to share during the whiteboard briefing, he has a mature approach to scaling his workouts to meet his ability level and maximize the time spent in the gym that we can ALL learn from.  Prepare to be entertained for sure, but  don't miss the pearls of wisdom from this episode! 

Nathan interviews CFO member, Dr. Bobby Hines. Bobby is a long time CrossFit athlete, and physical therapist with Horizon Physical Therapy, and CF-L2 CrossFit Trainer.  Once a student in Nathan's exercise physiology class at UGA, today Bobby teaches Nathan a thing or two about his approach to working with patients in his PT clinic, including a "coach first, then treat" philosophy, which Bobby describes as "Physical Therapy 2.0".  Super excited for this one! 

This past week I had the honor of being interviewed for the Best Hour of Their Day podcast to discuss nutrition coaching. Their podcast is part of their business called Affiliate University, whose  mission is to help CrossFit affiliates and coaches hone their craft and generally up their game. The guys recently hired me as their personal nutrition coach and we're working on ways that we might partner our two businesses to develop educational content and systems for nutrition coaches at CrossFit affiliates.  In this interview, we talk about some of the basics of nutrition as well as common challenges  that nutrition clients run into. Even though these guys are extremely experienced in the area of nutrition, they are still struggling with the adjustment to their new nutrition plan. In the conversation we also touch on a number of other relevant topics, including: what level of adherence is necessary to see results; what are the important things in nutrition to ‘get right' vs. what areas have more flexibility; what about carbs in general and sugar in particular; and how do we reconcile the different competing nutrition ideologies out there that seem to conflict with each other. Overall I thought it was a great conversation that would have value for our members at CFO, and the guys agreed to let me cross post it here on the Building Better Humans podcast for a bonus episode. Hope y'all enjoy! Original Episode on Best Hour: https://open.spotify.com/episode/5EX1tDYH11FfPWILsnhGfY?si=f058139a1b19451b 

Nathan and Jeremy sit down with CFO Coach Lance Mosley to discuss his extensive background in fitness, beginning with his early days in bodybuilding, powerlifting, personal training, and CrossFit. This is quite a story, or really a collection of stories from Lance's rich history in the fitness space, with applications for everyone from the brand new CrossFitter to the aspiring Games athlete and everyone in between.  

Coach Deni Lulic shares his incredible story of growing up in the former Yugoslavia, followed by Germany, before ultimately coming to the US with his family. We also discuss his background in soccer, his introduction to CrossFit as both an athlete and a coach at Knockout CrossFit with Jeremy, his striking blue eyes, his legendary dance moves, and most of all his love for all things coaching CrossFit. 

Tim joins Nathan and Jeremy to share his story about having survived a stroke in early 2019 and how CrossFit helped his recovery. Tim is a living example of CrossFit's "Sickness, Wellness, and Fitness" Continuum, which is one of the four models of fitness discussed in the classic CrossFit Journal article, "What is Fitness", originally published in 2002. https://journal.crossfit.com/article/what-is-fitness

Nathan and Jeremy sit down with Devon and Kalyn to discuss how the pursuit of fitness makes them better partners and parents!! This was a super fun conversation! 

Jeremy, Ryan and Nathan talk about why we do CrossFit and how to approach the workouts to get the most out of them. Some topics we address with a few twists and turns along the way: If someone wandering down Hwy 53 randomly ends up in our facility, what do we tell them? What's the point of training this way, 3-5 or even 6 days per week? What if a workout includes movements that I can't do? What if a workout includes movements that I don't like? We hope you guys enjoy! We will definitely be returning to some of the topics brought up here in future episodes! 

Jeremy, Ryan, and Nathan discuss the 2022 CrossFit Games, and brainstorm some topics to cover in future episodes based on the great feedback we got from CFO members after our first episode. 

Episode highlights:  1)    We plug in the equipment, and figure out how turn it on. 2)    Jeremy recounts his visit to Ludacris' house, to promote a failing business venture 3)    Nathan and Jeremy (finally) discuss the vision and purpose for this little project4)    We battle some technical gremlins, and defeat a few. Kind of.5)    We end with a discussion of what you all can look forward to in future episodes. Please send us your questions and suggestions for guests and topics!