CrossFit 845 Podcast

Episode 90 - Turbo's Back (for a min) - we kick things off with Jemel] - Turbo's back!! - catching up with the dude - Wrobel breaks his workout streak - we are about to start 75 Hard - being scared of the ocean - California life - how friendly the CrossFit 845 members are - Wrobel's real estate tip

Episode 89 - A Hard Convo About Eating Disorders w/Alisha & Victoria - Alisha started obsessing about food in 1st grade - Victoria opens up for the first time about her ED - Alisha's darkest moment - affecting the younger generation - social media's role - comments from others - why do you want to be strong? - why CF is great for women - member shoutouts - Alisha's “hero” workout - hair advice tip from Alisha - Victoria's final words for CF845 - ***FEEL FREE TO REACH OUT TO VICTORIA (@victoria_paszel) AND ALISHA (@alisha_nicole_hair) ANYTIME***

SPARROW'S NEST CORN HOLE TOURNAMENT - AUGUST 22ND. CONTACT CARLENE - how she got “forced” into coming to CF845 - only one coach makes Karen nervous - when people say CF is too expensive 5:15 - Karen's huge milestones - the many hats Karen wears - COUPONING. what, how, why where? - An AWESOME story about Jemel - Paying for her daughter's $10k trip to Italy with coupons - Karen breaks down a real coupon deal - Rakuten.com - The dream that foreshadowed adopting her daughter - Adopting her daughter - Karen's favorite store to coupon - Small business shoutout: MOST Physical Therapy - Karen's goals - why Karen thinks Dave is so mean - a moment when Karen thought CF845 wasn't for her - Wrobes the Realtor's Tip of the Day - Karen's Member Shoutout

When other dads don't support expecting dads Dad discusses the awful moments leading up to Jamie giving birth Loser dads Screw the dad bod Tyler's mullet Tyler's life before CF Tyler does a cycle of steroids, for real From vegetarian to meat eater How we like our meat Dave has a great grass-fed beef supplier if anyone wants Manfro goes to the CF Games Mastro joins us real quick “Roger That” recap, remembering Roger Vitolo 75hard is the real deal Tyler's “Hero” workout Things you didn't know about Tyler Wrobes the Realtor's Tip of the Week Small business shoutout: Brother's Trattoria (member Shae) www.crossfit845.com

Dave, Cesar, Wrobel, and our guest of honor, PRISCILLA - how Priscilla got started with CrossFit longggg time ago - balancing being a mom of three, holding a job, having a spouse who works opposite her schedule, AND gets to CrossFit - justifying paying for CrossFit - Priscilla answers the phone for us - hanging out at the Dunkin Donuts on Rt. 9 - Priscilla discusses what it's like to be a teacher - being fulfilled with life, yet always wanting more - “should” go to the gym vs. “must” go to the gym - making it a point to say HI to every new person in the gym - music choice during a workout - Priscilla's future “Hero” workout for herself - why Priscilla doesn't look at the workout before she gets to the gym - CF845 BUSINESS SPOTLIGHT! - Priscilla's member shoutout - venue ideas for next year's anniversary party - Priscilla leaves us with a “functional” story where she applied the CrossFit mentality to real life

Our last episode was back in early January annnnnndddd we're back! *the noise in the background was from the heavy rain we were getting while recording Dave, Cesar, Wrobel, and Kuczma - 9 year anniversary party coming up - memories of parties past - programming - ending class on time as a coach - REAL ESTATE TIP from Wrobes the Realtor - Cesar's story about getting his teef fixed - live call to Stan - reflecting back on the in-house comp - shameless plug for working with Dave 1-on-1 - 75 HARD will be coming back in the fall - country music: yay or nay? - quick tale about Turbo

Wrobel and Kristen join me to talk about their incredible transformations. They have never done anything like this in their lives. -There’s no “right” time to buckle down -Wrobel dropped over 30lbs. and fits into his clothes now -What got Kristen to finally commit to herself? -Taking a look in the mirror and being honest -The power of GROUP -Kristen’s huge transformation and how she did it -Wrobel’s transformation -Until you actually try changing yourself you will just be on cruise control throughout your life -Not getting the support from your friends -Doing challenges intermittently works the best for us -Advice for anyone wanting to do a challenge -Don’t waste anyone’s time if you’re not going to commit -Keeping your groups exclusive -Kristen breaking down her old excuses -We owe all of this multiple conversations Dave and Wrobel had a few years ago -How powerful complimenting someone is

The Most Result-Driven Lifestyle Program Hopefully this episode influences atleast ONE person to make a positive change and to finally stop making excuses and feeling for themselves. Dave, Cesar, Big Rob, Kuczma, McKenna, and our leader Wrobel decided to get our shit together after Labor Day. What prompted this? And did we really commit to this thing? The dark days of our shutdown How NOT to be like us We weren’t the best role models over the summer 66 Soft and 75 Hard What our current struggles are with our new program Why this program works Why other programs we’ve tried don’t work Everybody’s got an excuse Results Accountability is everything How important it is to work with a group Being uncommon among the common Raise your bar to be above average Little habits make you better Addictive results Getting support from our family Small victories Wrobel is a brand new man www.crossfit845.com

Episode 82 - How to Dismantle Society by Dave Aisenstat

Episode 81 – 3 Moms vs. The Quarantine Life Jess hosts Alisha and Sharnee to discuss the hardships of parenting during the quarantine and holding a job. The loss of community goes deeper than the gym Sharnee’s stepfather contracting COVID The mental health impact of all of this The regulations we are going to be dealing with What is essential to one person isn’t essential to another Handling at home factors: kids, spouses, work Control what you can The first day of CrossFit Touching base with your community during quarantine Keeping it together for your kids Feeling alone as a mom; and judged Member shoutouts Join our community! www.crossfit845.com Follow us on IG @crossfit845

Episode 80 – “I Can’t Say Enough About Zoom” w/Kristie Meyer Working out in groups and with friends, cool or nah? The world will forever be changed moving forward How the transition from top level athlete in the gym to top level athlete outside the gym Mental health and working out Are we working out as hard as we normally would? Have the RX and Scaled factors changed??? Moments of feeling sorry for yourself is normal How important routine is ZOOM IS A GAMECHANGER Learning to get used to Zoom is like getting used to learning how to squat Anti-Zoomers…. We want to see you!! Team workouts are back Kristie being hesitant about Zoom Being grateful for a physical location and old complaints going out the window Join the fun with us... from the comfort of your home! https://crossfit845.uplaunch.com/join/3566

Episode 79 – Local Nurses vs. COVID-19; This Isn’t Like Anything You’ve Heard Before Juliana, Samantha, Jenn, Sindy, Kristi join me to discuss the current ongoings of COVID-19 This is some of the most insightful information in terms of local news and statistics that I’ve heard yet. What about other cases non-COVID related? Where are we at with hospital capacity? Would you go to NYC if the state calls and asks you to go down? Juliana talks about being exposed to COVID Kristi talks about having to re-use her medical masks The patients: sadness and fear Nurses & doctors are now ROBOTS The science behind the virus to date How to beat this thing FEAR and adjusting to recovery Full recovery cases Medicine that doesn’t work What the media doesn’t report The appreciation for nurses When does this end and we go back to normal? Join our online programming www.crossfit845.com Follow us on IG @crossfit845

Episode 78 – George Responds to.. George (recorded on March 24, 2020. ON ZOOM) Dave repositions the gym George, “Sorry. I was wrong!” George hits us with some updated stats Turning a shed into a workout space TURBO joins us from Cali! Cleaning protocols Questions from the members Good at-home programming Member shoutouts

George is here for the week! Wrobel joins us for some shade. - Turbo tests a shock collar - Corona mania! - John Ashley is huge - George’s routine these days - Med school mumbo jumbo - Pyramid schemes - Chick-fil-a fun fact - Dave’s programming thoughts - Whoop mumbo jumbo - Member shoutouts - Wrobel the Realtor throwing shade Follow us on IG @crossfit845 @dstat @rob.lacolla @georgehartshorn @loswrobes Come join the coolest gym www.crossfit845.com

Episode 76 – Convenience vs. Experience w/Jess Breathing techniques Parenting Who won the nutrition challenge? Nutrition education How does Dave stop crushing meals? The next nutrition challenge Does Jess like her job? Customer experience and why it’s important Why convenience is not the best option Chili cook-off Member shoutouts Follow us @crossfit845 @dstat @jmaupow www.crossfit845.com

Episode 75 – Reeling It Back. It’s OK To Do. Victoria P joins Turbo & Dave Polish stuff Turbo’s experience in Vienna Victoria tells us what she’s doing with her life The difference between the East and West coasts The story of the beautiful French bulldog, Maddie Victoria’s German Shephard Programming Victoria’s three jobs Turbo vs. Route 9 Member shoutouts What makes a good chili? Follow us on IG @crossfit845 @dstat @rob.lacolla Not a member? Come check out why we're awesome www.crossfit845.com

Episode 74 – Keeping It Real With Yourself Kristen Carrillo joins Dave and Turbo Taking breaks from things Turbo’s annual work trips Kristen gives insight into taking breaks from the gym Keeping it real with yourself Traveling CrossFitters who travel for work Dave’s big announcement Creating babies Gym myths Wrist gadgets Nutrition challenge shit talking Member shoutouts

Episode 73 – Survey Responses Start off with a snippet from Andy Frisella from the MFCEO Project Podcast What this podcast is about Survey responses Specialty classes to come in 2020 Class caps, safety, logistics of classes Coach responses The bigger picture for why Turbo does what he does Jemel’s notes Overall remarks about the gym Blaming the gym as your mindset Memoirs of a Nancy Court How a small amount of negativity affects us Member shoutouts Snow cancellations, we will do better Andy Frisella – Tell the F*cking Truth https://podcasts.apple.com/us/podcast/the-mfceo-project/id1012570406?i=1000404329009

Episode 72 – Topics from the Members! People who stare whilst lifting heavy weight Rocky vs. Rambo Favorite beers How to disrespect the coaches during class Holiday advice from Turbo Welcoming new members by our members Getting out of slumps and not taking breaks If you’re on a break let us help you Women running the world Events and activities coming in 2020 Pickles Jemel almost dying coming into work Member shoutouts Two book references: The Subtle Art of Not Giving a Fuck How to Win Friends and Influence People

Episode 71 – George is Back George is back His coolest thing he’s done at med school The 3 things he misses the most Jemel’s birthday plans Open recap How Dave got into CrossFit Regimen update Christian drops in and gives us an update Member shoutouts How close Kuczma was to qualifying after the Open What we’re thankful for www.crossfit845.com

Episode 70 – Dave’s Voice is F*cked *no intro or Reggie sponsor for this one because Dave’s voice is trashed and he’s embarrassed of himself….. loser How the hell does Jemel fall asleep anywhere? Dave’s voice Programming Extra curricular work we love seeing Turbo’s recent role TV shows Thanksgiving week programming Jemel’s birthday night coming up Creating good nutrition habits Herding cats Member shoutouts Coaches doing big things www.crossfit845.com

Episode 69 - Open, Over. Pet peeves and weird habits Stupid human tricks Michelle’s spitting habit Barbells for Boobs recap 20.5 recap Our favorite Open workout Does Jemel reaaaallly have his Level 1? We call George! Member shoutouts Did the Regimen work for Michelle?

Episode 68 - The Absentee Intervention Famous duos Hydration Scary movies Turbo’s new role 20.4 recap Does daylight savings affect you? Who is Mo and what does she do? Questions from the crew Working out with injuries The Absentee Intervention Videoing your lifts Judging was better for 20.4 Short term and long term programming The biggest voice crack ever recorded Power couples in the gym Member shoutouts Try our gym out for free www.crossfit845.com

Episode 67 - A Rep is A Rep is A Rep We drop right in on Jemel and Brian D bantering Judging for 20.3 was ROUGH when it came to accountability Being coachable when being judged 20.3 recapped FNL what goes on? Turbo’s pilot thing we saw on his IG story Rita reflects on her first HSPU Why Kim keeps coming back to the gym even going through so many injuries Member shoutouts Join our gym! www.crossfit845.com Dave (@dstat) Turbo (@rob.lacolla) Jemel (jskhappyeveryday5)

Episode 66 - Shut Your Brain Off Brian D. Joins the boys We open up with poop, talking poop Getting to know Brian D. Open recap thus far Niagara Falls: NY side vs Canada side Jemel’s 7 Wonders of the World Brian’s wardrobe Turbo’s redemption on 20.2 Member shoutouts Dropping dumbbells

Episode 65 – October’s Open Got a crew for this one. Which side to you give people when passing through? Butt or crotch? 20.1 recap Friday Night Lights hype Michelle recaps her first Open workout at 845 Christine’s score not valid and what she did to make it right Analyzing vs. Just going into a workout no game plan Human fooseball Michelle recaps her triathlon Barbells for Boobs Ariana H’s huge accomplishment Jemel’s advice on resting Member shoutouts The vicious cycle - when you get injured and stop working out Episode 65 is sponsored by The Regimen. www.theregimendrink.com

Episode 64 – The Misfits of 845 We are back again. We brought Jemel in as a host now that Cesar and George don’t have time for us. Outrage over the hemp farms and the smell coming from them Turbo brings his dad in to workout Who is Lou Sass? 845 women have so much potential Female weights explained for the in house comp In house comp predictions Holterculture (sp?) Vincenzo’s secret to success Boy band roster Member shoutouts Goal setting being measurable when working one-on-one Specialty classes Turbo recaps his triathlon Outside the Box ideas Turbo’s dad pops in and talk about his workout! www.crossfit845.com @crossfit845 Dave @dstat Turbo @rob.lacolla Jemel @jskhappyeverday5

Episode 63 – Michelle Lobotsky & Crystal Fountain Michelle Lobotsky joins us! Michelle’s side hustle Michelle vs. Turbo in swim-off Transitioning from swimming to CrossFit Her CrossFit career The regionals changes Crystal Fountain How Michelle met her husband Dave’s dog rescue story with Champ Screaming dogs Member shoutouts Michelle creates a workout Join our gym. We're cool. www.crossfit845.com MAKE YOUR WEEKEND MORNINGS GREAT AGAIN!! www.theregimendrink.com

Episode 62 - Positivity Goes a Long Way Who we were as kids Can Jemel hit Turbo’s fastball? *SORRY ABOUT JEMEL’S MIC FOR A LITTLE BIT. IT WASN’T CONNECTED MY FAULT! Programming Mindset attacking workouts. Pre workout chatter. Positivity Positive things from the week for the coaches Jesus as a member Signs The Jersey Shore Member shoutouts

Episode 61 – Does The Regimen Work? The first real feedback for The Regimen Turbo’s trip to Miami Anxiety Putting The Regimen to the test Cesar’s trip to San Diego Dave’s Vegas story Modifying Hero workouts. Yes or no? Going in on a workout Member shoutouts GET YOUR REGIMEN NOW AND DON'T GO ANOTHER WEEKEND WITHOUT A HANGOVER!!! www.theregimendrink.com or search on Amazon "the regimen hangover prevention"

Episode 60 – Goodbye, George. Turbo started Stronger U Programming Recapping the anniversary party Favorite memories of George George’s favorite memories Favorite podcast moments Regimen will be ready this week *fingers crossed What happens when George leaves George creates a workout

Episode 59 – Forphe of July Jemel as an alarm clock John’s big day in Disney George is leaving Regimen update Jemel’s certs Anniversary party Ginkobaloba Member shoutouts Phoning in Jagger

Episode 58 – “And We’re Back!” Kristen D. joins the boys George’s experience at the Asbury Park Games Real Members of Genius bit Over grunting Hidalgo One negative comment from the survey Dave’s big announcement Pt. 2 Everyone is invited to the anniversary party How Dave and Kristen know each other George no longer programming Big announcement from John Ashley Member shoutouts George’s farewell address Turbo’s concert experience with Jemel, Victoria, and Kevin Kristen rapid fire questions

Episode 57 – Dave’s Big Announcement (Pt. 1) The Regimen update Anniversary party Lindsey wins her fight at MSG LVZ’s episode (http://feeds.soundcloud.com/users/soundcloud:users:306267556/sounds.rss) Getting in fights Recent programming George’s future doc life and experiences Social circles Member calls Dave’s big announcement Part 1 www.crossfit845.com

Episode 56 - Live Calls with Members! Programming talk George gets ran off the road Recapping George and Sam's party There's something about "gym hoppers" Sensitivity CF845 coaching staff Anniversary party Live calls with member shoutouts www.crossfit845.com www.thregimendrink.com

Episode 55 – Social Media Analysis The Regimen update Supplement regulation fun facts Turbo’s big turnaround More sleep tips Turbo’s new acting roles Member shoutouts Programming Social media analysis Need for acceptance Selfie nation Amazon shipping about to use drones Coaches need to coach

Episode 54 – SLEEP! Workload w/Jon McKenna, Ryan Dalton, & Ray Clowers 3 Physical Therapists: Jon McKenna Ryan Dalton Ray Clowers SLEEP! How important it is How sleep translates in the gym Chronic workload vs. actue workload Training age Body tempering Testing and retesting Foam roller? Nah bro Physical Therapy as a preventative medicine The direction CF is heading What is CrossFit missing? Supps Jon creates a workout for you guys www.crossfit845.com

Episode 53 – Being Defeated by CrossFit w/Steve Wrobel Shout out to Steve and West Main Kitchen & Bar for letting us infiltrate their restaurant with all of our equipment and curse words. If you haven’t been to West Main you MUST get there. They have amazing food and delicious drinks and I’m not just saying that because we interviewed the owner. Also shout out to the CF845 community for supported our members who own local businesses. We start off with some crafted cocktails at West Main What it’s like owning a restaurant The Regimen update Overtraining. Bullshit or nah? Setbacks What does it all mean to you? Do the weights matter? You can’t rest. You must move when injured. Managing injury -- mentally Announcement for West Main Follow Steve and his restaurant @loswrobes @westmainkitchenbar www.crossfit845.com

Recapping Turbo’s Miami trip featuring DJ Khaled A Carmel member’s doctor’s report Mic’d up members Post-workout stretching When someone we don’t know walks into the gym The story behind NLA Dave’s “why” What privacy means nowadays Turbo apologizes Coaches also have bad days, and people forget Member shoutouts Using emotion to drive you Killing the social media game at 845 www.crossfit845.com

Episode 51 - Programmer Philosophy w/Josh Jeffery Josh is the owner of Carolina Performance Training where our very own George started out in South Carolina. A mentor of George's, Josh goes into detail of his programming philosophies. Josh is now on his way to becoming a Doctor of Physical Therapy. Transitioning from athlete to coach Individualized approach to members Balancing school, coaching, and running a business Fostering a great community George as a young man Breaking down athletes Working with John, George, and Manfro Follow Josh here: @joshjeffery5 http://www.carolinaperformancetraining.com/ www.crossfit845.com

Episode 50 –What CF845 Means to Us We got beers for our 50th episode George starts us off with a huge announcement Turbo’s new acting roles and crying on screen Approaching workouts Huge Regimen news and announcement Plateauing The guy who came in from Rita’s with his ice cream to watch us workout from the couch. RX and Scale scoring clarifications NEW RULE about dropping weights Member shout outs Jemel impressions Turbo’s Planet Fitness update Favorite globo gym machines New manager for Wapp Gym-to-gym memberships and availability for CF845 How the podcast got started What does CF845 mean to each of us? Pinch-me moments

Episode 49 – Supps and Beatdowns Allergies Supplements Programming beatdowns Modifying and scaling Grunting during workouts Member shoutouts Cueing overload Big announcement for Unlimited Membership members Tattoos

Episode 48 – Post-Open Feels Freestyle fails Some of our new members Open recap Qualifying athletes from CF845 Standout moments of the Open Programming after the Open Spring time goals Turbo getting bro’ed at by some guy at PF Making workouts as hard as you want it FA845 talk and hype Member shoutouts Become a family member www.crossfit845.com Hosts: @dstat @rob.lacolla @georgehartshorn @see_czar30

Episode 47 – Being Obsessed w/MMA Fighter Lindsey VanZandt Lindsey “Damsel” VanZandt grew up in the Dutchess County area and was one of the founding female members of CF845 back in 2012. Freestyle fails LVZ starting her fighting career at 7 years-old Being a female in a male-dominated sport when starting out Lying to her parents about fighting Being armbarred The journey of an amateur fighter becoming a pro Always training even without have a fight scheduled Cutting weight the correct way How to make a fist A very surprising fight song Preworkout before a fight or bad idea? Grab some of Lindsey’s apparel: http://justheartapparel.storenvy.com/collections/1705503-lv-damsel?fbclid=IwAR3OVE_fdFgSqsVHsYaN8JuQWwBcQrZ66EqLc7WJWdm2wzof-nN21XnOETE Join our gym and try it for free. www.crossfit845.com

Episode 46 - Potpourri (Singapore, The Open, Strengths & Weaknesses) Turbo talks about his amazing trip to Singapore. Jemel and George talking shit. The Open so far First two weeks of the Open for Dave have not been great - he reflects Jemel impressions Our wheelhouses John Ashley's weaknesses CF845 calendar Standings for the Open Potential CF845 matchups Turbo against lifters John Ashley snatches 280lbs www.crossfit845.com

Episode 45 - Turning Losses Into Lessons w/Reilly Kilbride This week's guest is one of George's old friends and coaches from South Carolina Reilly talks about how he got started in CF and then how he ended up across the country in Arizona. He takes us through his journey to become a part of the CrossFit Seminar Staff Turning failure into strengths How mediocrity sucks A Dave Castro story Funny stories about George How coaches need to BRING IT every class they coach Personality Starting a podcast CrossFit needs heroes Tackling the Open workouts Follow Reilly on IG @reillykilbride

Episode 44 - CrossFit's Christmas Time Dave talks about his Cabo trip Cesar talks about his cousin being chopped up in Mexico and sent to the US The Open, CrossFit's Christmas, is here and we're pumped The energy of the Open changing Memoirs of past Opens Programming leading up to the Open Post-Open programming Jemel impressions Friday Night Lights Come join our community! www.crossfit845.com www.prymeyourself.com

Episode 43 - Regionals Athlete Gary Sorrentino 4-time Regionals athlete, Gary Sorrentino, joins the boys to talk about being one of the most elite athletes in our area. What he works on leading up to the Regionals The changes to the CrossFit Games Priorities What the change in Regionals means for local competitions Giving advice to other competitive athletes Thinking differently during workouts Regionals memoirs Dark Horse Method Local competitions and attracting better athletes Fittest Alive in the 845 @osa.fitness @coach.sorrentino @darkhorsemethod

Episode 42 - Stronger U w/Mike Doehla With 60 on staff and 22,000 lifetime members, Mike Doehla is rapidly dominating the nutrition coaching space. There are so many great, little pieces of knowledge in this episode that everyone can take home. How did Mike Doehla start his dynasty? What was the "breakthrough" for Stronger U Transitioning from a regular job to running his business How his business is "deeper than food" Mixing lifestyle with nutrition How someone signs up for Stronger U Choosing the right staff Working remotely and being a global company How Mike and his fiancee, Crista, met How important tracking food is The biggest hurdle in getting people to make change Alcohol Other "healthy" aspects of your lives NON-fitness, NON-nutrition Stronger U's biggest transformation Mike's exercise routine Disconnecting Developing an app for Stronger U Supplements Valuing your time www.strongeru.com @strongeru @mikedoehla www.crossfit845.com @crossfit845 THANK YOU TO OUR SPONSOR WWW.PRYMEYOURSELF.COM

Episode 41 - Row Better w/Brian Kuczma Home brewing. IronMans Triathlons Tackling the Spartan Beast How Brian got started in CrossFit Becoming an elite lacrosse player How Brian met his wife, Carlene Becoming an elite coach Rowing: what's the deal with the damper setting? How important WATTS are. Rowing is a "pushing" movement, not a "pulling" Working out through injury Setbacks

Episode 40 - Find That Fire You are the average of the 5 people you surround yourself with. The power of working out with people who are like-minded and want the best for you. How important energy is in your classes Revisiting Fran. Using grips for pull ups The Silent Accountability Project Building good habits George vs KT Tape Working out Finding your fire. Fond memories of 12 Days of Christmas Childhood obesity What we do to celebrate Christmas