Coffee with the Coaches

Chatting with Jackson about mentality, social media, powerlifting, and of course, dad jokes. Courtney drops in around the 9:30 mark with a guest appearance:-)

As summer winds down we will be wrapping up a strength cycle that has been in the works for 8 weeks. Here's what to expect in the next couple weeks as we ramp up for the grand finale! @bootheelcrossfit @themichaelhaugh @mccormx

We're back at it, finally! This week, we're answering your questions submitted through Instagram from topics like gear everyone needs, fit shaming, and funniest gym moments we've witnessed. Grips we talked about: https://www.amazon.com/Bear-KompleX-Gymnastics-Protection-Blisters/dp/B00WXZNX4K/ref=sr_1_7?dchild=1&keywords=bear+komplex+grip&qid=1627401877&sr=8-7

WAIT!!! I have to start my watch... Everyone has one, but do we really understand how to interpret the data wearables give us? Are they just encouraging unhealthy relationships with fitness and obsessions with burning calories? Do you get a sinking feeling in your gut when you finish a workout and realize you forgot to start "workout" mode? Follow us: bootheelcrossfit.com/blog @mccormx @themichaelhaugh

Talking to your partner about lifestyle choices when it comes to exercise and nutrition can be hard, especially when they can't relate to your love of the gym and interest in eating for health. No one has all the answers, and we're not going to lie, we don't have many, but we do have a few important things to remember when having those tough conversations. Follow us: @bootheelcrossfit @themichaelhaugh @mccormx

Misty Chilton is a BCF veteran who has turned her life around from drug-addiction to Supermom and wife with the help of good family, friends, a great rehabilitation ministry, and CrossFit. We LOVED hearing her story of overcoming a life that was leading down a dark path and all she continues to do to improve each day. Your BCF fam is proud beyond words, Misty! Find Misty on Facebook if you'd like to reach out to her! @themichaelhaugh @mccormx @bootheelcrossfit

Normatec, massage guns, supplements... we only scratched the surface on various recovery methods and our opinions on their application for the Average Joe to Elite CrossFitter. If you have others you'd like to hear about, send them our way! Follow us: bootheelcrossfit.com/blog @mccormx @themichaelhaugh @bootheelcrossfit

Sam is back on the podcast, this time celebrating his SEVENTH year at Bootheel CrossFit! We talk about cool things going on around downtown Sikeston as well as the upcoming Memorial Day hero WOD "Murph". If you plan on participating in Murph, or have any hesitations about it, you need to listen in! To learn more about Lt. Michael Murphy: https://www.navy.mil/MEDAL-OF-HONOR-RECIPIENT-MICHAEL-P-MURPHY/ Follow us: @samsfinejewelry @themichaelhaugh @mccormx

Coffee with the Coaches has some fresh sounds this week! We're testing out our new equipment by bringing you multiple dad jokes and info on upcoming events for the summer of '21. bootheelcrossfit.com/blog Follow us on IG: @bootheelcrossfit @mccormx @themichaelhaugh

Dr. Donny Davis is a chiropractor, physical therapy assistant, and FAKTR certified provider. As a former member of Bootheel CrossFit, we were dying to get caught up on all that Dr. Don has accomplished over the past few years following his doctorate schooling and setting up shop within Hudson Chiropractic in Cape Girardeau. There seems to be a lot of misunderstanding about chiropractic care and how exactly it should be implemented responsibly with a movement screen and/or follow-up exercise prescription. Dr. Don gives us an insight to how he approaches screening clients, gives them the care they need, then sets them up for future success so they don't become repeat customers where it could be avoided. If you've ever considered chiropractic care, or just wondered how exactly it works, you HAVE to give this one a listen! Follow Dr. Donny Davis on Instagram: @thefightchiro, TikTok: @drdondavis, or find him on Facebook. To find an evidence-based provider near you, go to forwardthinkingchiropracticalliance.com @bootheelcrossfit @mccormx @themichaelhaugh bootheelcrossfit.com/blog

Whether you're new or an OG in the iron game, this episode with Kurt is a fantastic listen. He digs into training for hypertrophy vs. strength, how they benefit each other, and when one or the other would be applicable to where you currently are in your lifting journey. And in typical fashion of all three hosts today, we spend a good chunk of time rambling on about nonsense. You'll have to stick around to the end to hear our weekly dad joke, sorry! (not sorry) You can find Kurt on Twitter, Instagram, or Facebook @coachkurticus Paige: @mccormx Michael: @themichaelhaugh bootheelcrossfit.com/blog Stay up to date on all our events: bootheelcrossfit.com/calendar

We've all seen 'em... those WTF exercises that some broseph or Instafluencer is doing that makes you question their sanity. Paige and Michael run through a laundry list of weird exercises collected from Instagram polls and lay out the good, bad, and awkward; giving each a rating based on our own opinions. Follow us: @mccormx @themichaelhaugh bootheelcrossfit.com/blog

Michael and Paige make a living on getting people in shape and out of pain. Listen in to learn how you can stop skipping the gym on snatch days because your shoulder hurts, stop skipping toes-to-bar days because you're sick of doing knees to elbow all the time, and stop skipping deadlifts because they flare up your back. Movement and exercise should not be painful or frustrating. We want you to speak up; tell us when things give you problems before those problems break you. And when fixing those problems become a priority for you, let us know. Instagram: @themichaelhaugh @mccormx

From emotional connections to dressing the part--Michael and Paige discuss the intricacies of what we believe makes a good coach. It's not as easy or black and white as the Insta-trainer with a 6-pack makes it seem! Follow us on IG: @bootheelcrossfit @themichaelhaugh @mccormx

Special edition! We're crackin' cold ones instead of sipping on hot ones this weekend. Michael, Paige, Mrs. Haugh, Ryan-Rod, and super-special guest host, Jason Campbell, came straight to the gym from the Downtown Sikeston St. Patty's Beer Fest to bring you this special episode. We talk dad jokes, living in STL, fitness, nutrition, first-time powerlifting competition butterflies, what it's like to work at 1st Phorm HQ, and other buzzed ramblings. This one is long, but sure to entertain. If you have to take a break midway, be sure to leave it in your queue to finish out later!

Michael and Paige sit down with first-ever guest from Episode 1, Natalie Davison! There is zero seriousness in this episode, so listen in for some chuckles. Natalie is looking for a deal on a warehouse for her business, so contact us if you know of any! Michael recaps FNL #1 of 2021. Paige shares about her adventures in Costa Rica last week with Coach Ryan and the DeLaughters.

Michael and Paige chat about how to improve your strength, skill, conditioning, or WHATEVER you're looking to improve by spending some FOCUS on your workout. We also chat about how we wound up in the business of fitness. Listen in for some good dad jokes and chats about our favorite thing to do; getting SWOLE!

Michael and Paige discuss the intricacies that play into how pain and injuries occur, how to listen to your own body to determine if you're at risk for either, and how to determine the workload you should adopt to exercise safely and effectively. To visualize and grasp this concept in depth, watch Dr. Sean Pastuch talk about Load, Capacity, and Pain: https://youtu.be/qB9n7g1b0Bw

Sam Thomas... almost as famous as Heather Williams. But, as usual, a few steps behind. He tells us his story of being wheelchair and crutch-bound after multiple knee surgeries to now squatting, lunging, and jumping in good functional health. We also talk about what it's like to be a small business in a small town and how grateful we are to have the opportunities we do. All around just cool sh*t as usual with Sam! To learn more about our gym go to bootheelcrossfit.com. To connect with us on instagram: Sam: @samthemarine, or check out his business @samsfinejewelrysikeston, or find them on Facebook Michael: @themichaelhaugh Paige: @mccormx

Michael, Paige, and super special guest host Ada are back this week with a random Q&A with common questions from members. Topics include "why does my cardio suck?, why is it important to be on time?, when should I increase weight on the bar?" and more! Please rate, review, and share with your friends if you think they'll find benefit! ***Our final question of the day was about wrist pain in the front squat and Paige would like to clarify that she made some points that were actually INCORRECT about the most common reason front squats are limited. Lats can be an issue, but wrists ARE the most common limiter in front squat mobility.

This week, Michael and Paige are talking with the walking legend, Heather Williams about all things CrossFit Open. What it is, what it's not, why we participate in it, and what to expect during this year's Open.

Michael and Paige sit down with Dr. Dave Dahlbeck and Tiffany Bowman, both of whom are mental health specialists. This conversation covers the benefits and obstacles that exercise elicits in the mind. We hit on topics such as pre-gym anxiety, the physiological processes that occur during and after exercise, how to keep exercise addiction in check, and some of our anecdotal experiences with exercise as it pertains to mindset. If it seems bland on the forefront, we guarantee you'll enjoy this one, so listen in! Please rate and share the podcast. We love to hear your feedback!

Today we'll walk you through some steps to take when embarking on the quest of fat loss! (SPOILER: 1,500 calories a day prrrobably isn't enough for you when just beginning this journey.) Guests Mallory Whiffen and Ada Johnson share some of their personal experiences and struggles. *apologies for the static in the first couple minutes, Michael got it cleared up!* Our original macros talk: https://www.youtube.com/watch?v=SL2g9DWg_ao&t=9s PN calorie calculator: https://www.precisionnutrition.com/nutrition-calculator#calculator

Courtney and Ada join us for today's episode where we go over the BootHeel 42 challenge, differences and similarities to other challenges, and why you should still do it even if your birthday is coming up and you want to have a few birthday-tini's.

Coaches Bart and Courtney sat down with us today to talk about exciting things happening in our community. Then, we have a conversation about the different dynamics we experience as coaches with athletes from day one to several months into their CrossFit journey. This is a great one for friends of members planning to try us out during bring a friend week! At the end, Paige's laptop decided the discussion should be over so there is an abrupt ending ;-P.

Michael and Paige grill Heather about her experience with exercising through her pregnancy. Heather is 37 weeks and 3 days pregnant at the time of recording, so we ask her about her experience from start to almost finish!

Michael and Courtney talk about their recent and ongoing experiences with a bum shoulder and tricky knees. Paige opens up about her journey with HA. All three discuss how they work around and WITH those issues in training, how to cope mentally with those setbacks, and how to get to the root of their specific issues and overcome them safely. www.bootheelcrossfit.com

Guest host Natalie Davison talks about her experience with her first powerlifting meet and gives advice for new lifters. For information/inquiries on her business, Buckets for Benefit go to www.bucketsforbenefit.com. Michael and Paige drop a date for an upcoming powerlifting meet at Bootheel CrossFit (July 17 2021). All three of us muse about the beginning days of our CrossFit journeys.