CrossFit Oakland Podcast

Episode 200: 200 Episodes Later: Straight Outta Oakland and Still The Fittest In The BayIn this episode, we celebrate 200 podcast episodes and the awesome journey the Fittest Podcast In Oakland has been on over the past couple of years. Check out the highlights  below:Where it all began2019 Origin Story with Coach MikeFrom Box Talks To BroadcastsNo Studio, No Mics, just hit recordJust start because that is the real keyThanks, Jonathan, for the jinglesMicah fixes the echoesA way to teach outside of classEmpowering members through knowledgeNutrition Matters SeriesHow-to guides for the movements you wantCheck out the special guestsThe podcast is here to give you more tools, insights, and laughs along your journey.Coach Ben's Final Thank You for listeningHopefully, this episode shows the awesomeness of 200 episodes. We hope you have enjoyed the ride. If you still have questions, then reach out to your favorite coaches. Have a listen, and as always, give us some feedback and ask us questions!

Episode 199: Ditch This, Do That: Smart Fitness Swaps To Reach Your Fitness GoalsIn this episode, we help you swap things in your life to unlock your fitness goals. Check out the highlights  below:Shout out Tim! Customize things to reach your goalsCaffeine doesn't necessarily create energyWhen you train changes what you eatSalads might be a trapThe good and bad of the smoothieControl your nuts (you know, cashews and walnuts)Drink smarter through your dayHow to upgrade your dinnerTake the stairsTrade Humans for screensSwap in your sleep habitsHopefully, this episode helps find some simple swaps to help you reach your goals. If you want help finding swaps to meet your goals, then reach out to your favorite coaches. Have a listen, and as always, give us some feedback and ask us questions!

Episode 198: Morning Routine 2.0: Doing the Viral Trend Better (and Smarter)In this episode, we go for a morning walk with Coach Ben for a better morning routine. We have all seen the viral social media morning routines. But you can do so much, so let's talk about how. Check out the highlights  below:Morning Dog Walks in the sunshineAshton Hall's Viral RoutineWhat's the purpose of a Morning routineYou don't need an extreme routineWhat is a realistic middle groundHydrate inside and out Soaking in the California sunshineFuel and Move to start your dayThe gentle wake-up method What is Coach Ben's morning routineYou don't have to be perfectFocus on what supports your health and goals without creating pressure.Hopefully, this episode helps you develop a better routine to start your day. If you want help developing your morning routine, then reach out to your favorite coaches. Have a listen, and as always, give us some feedback and ask us questions!

Episode 197: From Hot Mess To Great Coaching, Fixing The 5 Big Fails In CoachingIn this episode, we learn from our mistakes. Every coach makes mistakes, but the big thing is how do they learn from them. We talk about how CFO works through these coaching challenges. Check out the highlights  below:OOPS We Did It AgainOur friends at Train Heroic Top 5 coaching mistakesEvery problem starts with communication Does Ben talk too much?We need individualization in group settingsLackluster progress vs progressionSingles and doubles Managing load for the bestHow are you handling the 12 healthy habitsWhat cue works for youMashed PotatoesHopefully, this episode shows you how we learn and develop as coaches. If you want to help us coach you better, then reach out to your favorite coaches. Have a listen, and as always, give us some feedback and ask us questions!

Episode 196: Lettuce Talk: Why Veggies Rule In MayIn this episode, May has arrived, and the gym is going to thrive. One of the best ways to thrive is to eat your vegetables. Because vegetables rock and they make you feel amazing. Check out the highlights  below:Its gonna be MAY! Taco Saturday, 3 MayMurph is coming, and you'll be readyFun ways to prep for a goalProgramming Olympic lifting complexesFun Benchmarks are coming! Bang for your buck with VeggiesCaloric density is a cheat code14 Vegetables for VitaminsLet's count sweet potatoesFind yummy recipesHave someone else cook for youHopefully, this episode gets you excited for May and to eat your veggies. If you want to learn more about tricks with vegetables, then reach out to your favorite coaches. Have a listen, and as always, give us some feedback and ask us questions!

Episode 195: Level Up Your Fitness: The Strength Balance Game ChangerIn this episode, Robyn and Ben discuss how strength balance testing will help you "perfect" your strength. We all want to find what will make us stronger, feel better and look better. Why not take test to help unlock those secrets? That is the key to Strength Balance Testing. Check out the highlights  below:Hopefully, this episode gets you excited to test your strength. If you want to learn more about strength balance testing or what to do with your results, then reach out to your favorite coaches. Have a listen, and as always, give us some feedback and ask us questions!

Episode 194: Your Workout, Your Way: Mastering How to Scale CrossFit WorkoutsIn this episode, we explain why scaling is important to CrossFit training. Everyone has different fitness goals, experiences, and lifestyle. But that doesn't mean we can't all work out together. That is where "scaling" comes to the rescue. Check out the highlights  below:Tell me something goodMarried to the whiteboardHow we train smarterBook reports and workoutsVaried by degree and not by kindWhat season of life are you in? Politics and ProgrammingDictate pace in your trainingLearning and growing through trainingFinding the stimulus to make you betterCustomizing the workout to your goalsGroup vs Private programmingHopefully, this podcast helps you understand why we scale workouts. If you have more questions or want your coaches to focus on other topics, then reach out to your favorite coaches.Have a listen, and as always, give us some feedback and ask us questions!

Episode 193: More Than Just Variety: The Purpose of CrossFit's Many MovementsIn this episode, we answer the old question of why we must learn so many things. Every beginner struggles with learning and mastering all the movements of CrossFit. But this isn't some strange right of passage, it is the key to improving your fitness across "broad times and modal domains". Check out how in all the highlights  below:Age old questionsWeights, Gymnastics, Jumping, and RunningFitness in 100 wordsLearning and exploring through movementsWhen do we stop learning?What makes you sexy?Build muscle betterBe able to train more muscles More movements allow more training daysCapable to train more energy systemsImprove your ability to mitigate risk of injuryMove yourself to feel betterHopefully, this podcast helps you understand why we train so many movements. If you have more questions or want your coaches to focus on other topics, then reach out to your favorite coaches.Have a listen, and as always, give us some feedback and ask us questions!

Episode 192: Showers and Flowers: What April Brings To CFOIn this episode, we get excited for Spring and the month of April. Not to mention April's healthy lifestyle focus is a secret super power in Sleep. Check out how in all the highlights  below:Spring has SprungGet excited to workoutCommunity Day Saturday, April 19thSupport Castlemont High School HereStrength Balance Testing is hereBuilding Endurance in GymnasticsWhat is holding you backSleep is the Magic PillHave to recover to have muscleSleep and cognitive declineHormone function is greatly impacted by SleepWays to get more sleepProgress over perfectionHopefully, this podcast helps you get pumped for April and helps improve your sleep. If you have more questions or want your coaches to focus on other topics, then reach out to your favorite coaches.Have a listen, and as always, give us some feedback and ask us questions!

Episode 191: Sweat Smart, Not Just Hard: The Intensity EquationIn this episode, we discuss the balance of intensity. We all need high-intensity days, and they definitely need to be balanced with low-intensity days. Let's help you figure out the equation to reach your goals. Check out how in all the highlights  below:It's all about the weatherThe Darn Bike FanWhat is High intensity? You know it when you see itLow Intensity is still hardStress system to cause adaptationNeed to recover from to make progressHow to know when you need to shift intensitiesWhat the intensity of a 5k really meansAnyone can do CrossFitLetting the warm-up be your guideModify and move your way to successModulating a group class to your intensityChoosing the right training dayHopefully, this podcast helps you modulate your intensity to success. If you have more questions or want your coaches to focus on other topics, then reach out to your favorite coaches.Have a listen, and as always, give us some feedback and ask us questions!

Episode 190: Breaking Barriers: How Older Adults Changed The Way We Strength TrainIn this episode, we look back at a progressive researcher/doctor who got Ninety-year-olds lifting in the 1980s. This two-month study aligns with and builds many of the principles we still utilize today. Also, we should all get motivated by the progress these Ninety-year-olds made to improve their livelihood. Check out how in all the highlights  below:Are we finished?Fun little recap of the OpenNo better time to start than nowGuardian Article on Dr. FiatroneA group of Ninety Year olds in 1988Practical, Safe, and Feasible Lifting ProgramsImportance of strength vs aerobic trainingFind the right lift for the right situationUse a proper program and guide Getting 300% stronger as a ninety-year-oldImportance of consistency How to avoid muscle decayYou can build muscle at any ageHopefully, this podcast gets you excited to live a long life and be able to lift weights into your 90s. If you have more questions or want your coaches to focus on other topics, then reach out to your favorite coaches.Have a listen, and as always give us some feedback and ask us questions!

Episode 189: Beyond The Numbers: What PRs Really Tell YouIn this episode, Coach Ben shares what personal records can really mean to you and your training. Progress is not always by the numbers and sometimes it is better to be lucky than good. Check out how in all the highlights  below:Uh oh more thoughtsCredit vs. HarshnessLifts, Gymnastics, and CardioBodyweight deadlifts and squatsCompetition and board gamesWatch out walking down the streetOvercoming tough consequencesWhat happens when you come up short?Honest assessments are importantDriving progress by decadesYes, you can still get more fit with age The challenge of the openWe will find a way to make progressHopefully, this podcast helps to better understand how to approach personal records. If you have more questions or want your coaches to focus on other topics, then reach out to your favorite coaches.Have a listen, and as always give us some feedback and ask us questions!

Episode 188: March Madness: "Fueling Your Body For Spring Success"In this episode, we pull you out of the "madness" of March with a plan to better fuel your progress to your fitness goals.  The healthy lifestyle focus for March is meal planning and how a little planning prepares you for success. Check out how in all the highlights  below:The art of the "F-Bomb"Cleans can be complexTeam Lifestyle Challenge WinnersOpen Workout testingThe reward of a challenge Programming fun is coming in MarchWhat the heck is Meal PlanningWhat Meal planning is NOTHow a plan can make you successfulA plan for saving money How to plan more fun towards your fitness goalsDifferent levels of a plan still lead to successWhat happens when a plan failsHopefully, this podcast helps you better plan your nutrition to fuel your success. If you have more questions or want help with progressing towards your goals, then reach out to your favorite coaches.Have a listen, and as always give us some feedback and ask us questions!

Episode 187: Deciphering Progress: Fitness Tracking DemystifiedIn this episode, we break down why fitness tracking does NOT have to be complicated to help you progress towards your fitness goals.  All the data of life can definitely be overwhelming. But there definitely tricks to simplify things to your success. Check out how in all the highlights  below: Stay off the Dark Web Robyn wins at Scrabble  Sometimes you just have to keep score Don't just scream overwhelm How to go from A To B  The All or Nothing Approach Sucks Keep things simple and don't be stupid Maintaining is actually super impressive at times Sometimes you have to start with smaller Devices might not be tracking what you think You can use a device to win No need to play compare to yourself or others What we should be testing and trackingHopefully, this podcast better understand how to track your progress. If you have more questions or want help with progressing towards your goals, then reach out to your favorite coaches.Have a listen, and as always give us some feedback and ask us questions!

Episode 186: How Coaches Change Their PerspectiveIn this episode, Ben shares challenges in perspective and one client pushed him to share those challenges. As coaches, we are always trying to find ways to better convey information to help our clients to their goals. Sometimes it makes us rethink things and find better ways to share and coach.  Check out how in all the highlights  below: Yes, we think a lot Clients can challenge coaches The struggles with risk and mitigating them Consequences can be very real at times Ben's bloody hands Grips might be limiting your strength and progress Cups of water and consistency What real consistency looks like  Give yourself credit even if it isn't perfect  What is metabolic rate or speed How to make things run longer not faster Your watch might not be as accurate as you think Please don't base your ice cream on Apple watchHopefully, this podcast shows how your coaches change their perspectives. If you have more questions or want your coaches to focus on other topics, then reach out to your favorite coaches.Have a listen, and as always give us some feedback and ask us questions!

Episode 185: How To Stop Wasting Your Time With MobilityIn this episode, we want to stop wasting time and you to your goals. We all want our joints to move well and stay healthy. But we don't have all the time in the world to do mobility work. So we detail how we assess joints and help you do the right thing to improve your mobility. Check out how in all the highlights  below:Nobody loves a blow outSometimes you just need all the chalkDo a SWOT analysis on your jointsAssess Don't guessDon't waste time doing what you don't needRobyn's experience with Joint assessmentsWhy foot position matters so muchSomething everyone is better than Ben at doingHave to look up and down the chainWe do everything in front of usThe ways of the rib cageIts ok to be afraid and learn to work through themThere are lots of ways to measure mobility progressSchedule your assessment todayHopefully, this podcast motivates you to assess your mobility to help your joints. If you have more questions, then reach out to your favorite coaches.Have a listen, and as always give us some feedback and ask us questions!

Episode 184: Longevity Fitness Matters More Than Body SizeIn this episode, we investigate a recent Washington Post Article on longevity. The article details a new study that concludes fitness may be your answer to longevity.  Check out how in all the highlights  below:Robyn's got us covered with 360sThe struggle of cell phonesGo watch SeinfeldWashington Post Article Fitness Over Fatness Big challenging statementsThe study for readingStruggles with BMIFitness helps any body type or sizeA walk can be enoughTrain at a pace capable of talking but not singingBen's Morbid ThoughtsLet's get to work on fitnessHopefully, this podcast shifts your focus and helps you improve your fitness for a long healthy life. If you have more questions, then reach out to your favorite coaches.Have a listen, and as always give us some feedback and ask us questions!

Episode 183: Mobilize Your FebruaryIn this episode, we get pumped up for the month of February. It is about to be an awesome month. And we are going to make you more mobile all month!  Check out how in all the highlights  below: The old people weights The youngest of months The open is coming! Sign up! Brachs Candy Hearts Come to community day Feb 8th!  What is mobility?  Watch out for the banana-shape Find the right answer with mobility Look up and down the chain Find the simpler fix, not the easy one Start your morning with movement Remember your warm-ups  You can get more mobile in February Hopefully, this podcast gets you excited for February. If you have more questions, then reach out to your favorite coaches.Have a listen, and as always give us some feedback and ask us questions!

Episode 182: Alcohol's Impact on Your Fitness GoalsIn this episode, we settle in for a drink or maybe we skip the drink for something else. Alcohol is a part of our society and how you navigate it impacts your health and fitness. So let's discuss all things alcohol. Check out how in all the highlights  below: The artic vortex Stigmas and culture What is alcohol Smells like daddy  What does ethanol do? Ben and his papers Alcohol and Macros Homer Simpson Body composition Alcohol's gut and nutrient impact Dehydration land Testosterone impacts  Tips to help you succeed CFO's sober community Hopefully, this podcast helps you understand how alcohol can impact your health. If you have more questions, then reach out to your favorite coaches.Have a listen, and as always give us some feedback and ask us questions!

Episode 181: How To Beat Quitting Friday To Crush Your New Year's Resolutions! In this episode, we help you start the year off on the right foot and crush your New Year's Resolution. One of the biggest challenges of resolutions is overcoming "Quitting Friday". But we've got you covered. Check out how in all the highlights  below: Off And Running Uh oh the Open is coming Timeliness of the podcast What is Quitter's Day? Audacious goals can be broken down How to watch out for overwhelm We all need a system for tracking Why resolutions fail and how to reboot them? Evaluate to stay flexible with your methods Build habits to back your resolutions You can love the process and the outcome Have a tribe to keep you going Your well-being matters so take care Hopefully, this podcast helps you keep progressing towards achieving your New Year's Resolution. If you have more questions on what we should podcast, then reach out to your favorite coaches.Have a listen, and as always give us some feedback and ask us questions!

Episode 180: Wow It Is 2025! Here We Go!In this episode, we get you excited for 2025 and all the awesomeness coming to the gym in 2025. The new year brings. Also, it is a great cheat sheet for when you need some helpful tips in and out of the gym. Check out how in all the highlights  below: Everyone is Lucky!  Ben and Squid Games George Jetson is born The Open is COMING!  How building capacity reaches your goals It is good to track workout results Take the pressure and do the workout Hip Hip Hooray for Lunges How do we lift heavy when tired? Bring us all the New Year's Resolutions We Can help you crush the New Year How does Alcohol impact your health? Alcohol is Bad but ok what do we do about it What is your relationship with Alcohol?  Check out our prior podcasts on Alcohol - EP 79 Hopefully, this podcast will give you a great cheat sheet to help you in the new year. If you have more questions on what we should podcast, then reach out to your favorite coaches.Have a listen, and as always give us some feedback and ask us questions!

Episode 179: Your 2024 CFO WrappedIn this episode, we bring 2024 to a close and get you excited for 2025. It has been another amazing year of "The Fittest Podcast In Oakland" and we want to share the best parts. Also, it is a great cheat sheet for when you need some helpful tips in and out of the gym. Check out how in all the highlights  below: Always need the muppets January got all our habits in place We loved debunking myths Spotlights are some of the best podcasts You can eat more and still get lean Community days help our community Gyms are healthcare Taking joy in training The Olympics were the best Horror characters make great CrossFitters Breaking dogmas of truth  So grateful to podcast and we hope you enjoy!  Hopefully, this podcast will give you a great cheat sheet to help you in the new year. If you have more questions on what we should podcast, then reach out to your favorite coaches.Have a listen, and as always give us some feedback and ask us questions!

Episode 178: Challenge Yourself For The Best Year Ever(The 2025 Lifestyle Challenge)In this episode, we answer your wishes to making the best New Year's resolutions in 2025. We are going to kick off the 2025 Lifestyle Challenge to help you have the best year yet! Check out how in all the highlights  below: No messing around  We all miss movements at times The January time illusion Avoiding the shady influencers A sustainable challenge is key! Challenge starts Jan 6th 6 weeks of fun Build habits for a healthier life New team twist on the competition Get better at pull-ups in 6 weeks Bingo fun is back! Sign up on the whiteboard today! Hopefully, this podcast pumps you up to kick off 2025 on the right foot. If you have more questions on the challenge, then reach out to your favorite coaches.Have a listen, and as always give us some feedback and ask us questions!

Episode 177: Reframing Fitness: A Gift, Not A PunishmentIn this episode, we want to help frame our mindset around how to approach health and fitness. We can train out of punishing ourselves or out of love for ourselves. There is definitely an approach that helps you reach and sustain your fitness goals. Check out how in all the highlights  below: Join our handbell club Great Instagram accounts The Good News and Bad News of it All the fun of heavy lifting What we do for love We can handle self-loathing We all have blessings There is no need for penalties Broccoli and bathrooms Be disciplined Don't discipline yourself We all got a comeuppance  Grateful for all of you Hopefully, this podcast helps you reframe your mindset towards fitness. If you have more questions about how to treat fitness as a gift to yourself, then reach out to your favorite coaches.Have a listen, and as always give us some feedback and ask us questions!

Episode 176: Is Healthy Actually Good EnoughIn this episode, we discuss what healthy really means and ways you can measure it. We understand fitness is measured as work capacity across broad time and modal domains. But how does that translate to our health?  Check out how in all the highlights  below: Dressed for success Who says you are healthy? Sickness/Wellness/Fitness The truth about RDA  What is chronic disease? Where are you on the continuum? Check it out Health markers you should be tracking Swim Coaches vs Lifeguards What is the right level of inflammation Synthetic Hormones vs Lifestyle change Well-rounded performance markers that make a difference Create a plan to move along the continuum Where is the low-hanging fruit  We can help!  Hopefully, this podcast helps you improve your health and path along the sickness, wellness, and fitness. If you have more questions about the continuum and ways to improve your health, then reach out to your favorite coaches.Have a listen, and as always give us some feedback and ask us questions!

Episode 175: How Gratitude Boosts Your Fitness (December's Lifestyle Focus)In this episode, we share all the exciting things happening in the gym in December. Besides all the heavy lifting, fun times, and party festivities we have a ton to be grateful for in and out of the gym. And we teach how gratitude can be the secret boost to your health and fitness. Check out how in all the highlights  below: Surviving Berkeley Bowl during the holidays Eat your protein pretty please No need to complicate things The Total is coming!  Robyn's reaction to Fight Gone Bad Benefits of heavy lifting under fatigue Learning pacing through intervals Are you ready to party?  Who loves the 12 days of Christmas Gratitude's healing properties Does the mind, body, & soul good We all need good relationships Don't make things cliche or superficial Change your perspective, change your life Hopefully, this podcast helps you develop a practice of gratitude in December because we all have a lot to be thankful for this year. If you have more questions or want help developing a habit of gratitude, then reach out to your favorite coaches.Have a listen, and as always give us some feedback and ask us questions!

Episode 174: PR Your Squat, Press, & Deadlift Before Christmas!In this episode, we get you pumped up to feel strong and be strong. The CrossFit Total is coming and we want you to lift more than ever. Coach Stef and Ben detail how you can PR your lifts. Check out how in all the highlights  below: Re-take because it got too cold Ben stuck in rhyming books We all deserve a big present Be consistent  You have to challenge yourself Nobody puts Stef in the corner Send more signals to get more results Face the fear because you can beat it Lean with it rock with it Please no car crashes Leg drive, leg drive, leg drive Have a checklist and stick to it The start position can save you We need to fail and it is the key to your success Hopefully, this podcast helps you get ready to PR all of your lifts in December. If you have more questions or want help with your squat, press, and deadlift, then reach out to your favorite coaches.Have a listen, and as always give us some feedback and ask us questions!

Episode 173: Brr Its Cold! 5 Ways To Help Your Joints In Colder WeatherIn this episode, the weather outside has turned cold and we want to help. Joint pain can pop-up as the weather changes. We want to demystify the changes and provide some quick fixes to help your fitness flourish even in the colder months. Check out how in all the highlights  below: Victory! Robyn did it Quoting Bob Dylan The seasons of the Bay Area Be consistent  What tire pressure has to do with the weather Cold vs Warm and cozy Blood Circulation impact on tendons Seattle Seasonal Depression Fresh harvest is over The perfect 2 to 5 minutes Be like an onion and have layers Turn your healthy favorites seasonal Cold can still dehydrate you Why cold showers make things easier We all need self-care so treat yourself Hopefully, this podcast helps you understand how to help your fitness and joint even when the weather turns cold. If you have more questions or want to discuss how to help your joints feel better, then reach out to your favorite coaches.Have a listen, and as always give us some feedback and ask us questions!

Episode 172: Burn Off That Stubborn Belly FatIn this episode, Robyn and Ben discuss all the factors that contribute to stubborn belly fat. We want to help demystify the factors that cause belly fat and "fixes" you can apply to burn off that stubborn belly fat. Check out how in all the highlights  below: Getting better at 10 seconds Set up for failure That one spot we all grab at  What causes visceral belly fat Ups and downs of hormones Can't be stressed all the time Muscle gets replaced by fat Fuel vs Overtraining Adapt and overcome Eating to build Things get spiritual Do the good things before the expensive things Check yourself before you wreck yourself Hopefully, this podcast helps you understand the struggles and fixes around belly fat. If you have more questions or want to discuss how to burn off that stubborn belly fat, then reach out to your favorite coaches.Have a listen, and as always give us some feedback and ask us questions!

Episode 171: Protein The Super Power To Your Goals (November's Lifestyle Focus)In this episode, Robyn and Ben detail all the happenings in the gym for November. The healthy lifestyle focus for November is protein. So get excited for all the fun and how eating more protein can help you reach your goals! Check out how in all the highlights  below: The magic of 10 seconds Crisp fall weather  Using Rest Days for the win Setting boundaries at work for success Good old Box Breathing Building Towards the CrossFit Total November Barbell cycling fun Community Day November 17th - Sign-up Here!  Protein helps with every fitness goal Be less sore by eating protein Good vs. Bad Protein sources All the tips and tricks to get more protein  Hopefully, this podcast will get you excited for November and teach you how to use protein to crush your fitness goals. If you have more questions or want to discuss how protein can help you reach your fitness goals, then reach out to your favorite coaches.Have a listen, and as always give us some feedback and ask us questions!

Episode 170: The Halloween Horrors of CrossFitIn this episode, Robyn and Ben discuss how your favorite Halloween characters would do in CrossFit. Halloween is a wonderful time of horrors and great movie characters. So why not debate how your favorite slasher, ghost, or creature from beyond would do in CrossFit? Check out how in all the highlights  below: A beautiful Mirror ball Casper is great at burpees The Haunting of CFO Watch out for the Crows Ripley from Alien is amazing Exorcists might be great at CrossFit mindset We all have a little Dr Jekyl and Mr. Hyde Signs and Glasses of water Pennywise will always trick you  Don't do burpees with Chuckie Does Hanibal Lecter program our workouts? The Sanderson Sisters would be great to have in class Hopefully, this podcast gives you a few laughs and gets your ready for Halloween in the gym. If you have more questions or want to discuss your favorite Halloween movie then reach out to your favorite coaches.Have a listen, and as always give us some feedback and ask us questions!

Episode 169: 10 Skills To Improve Your FitnessIn this episode, Robyn and Ben discuss the 10 skills you need to measure and improve your fitness. There are all sorts of gizmos and gadgets to measure your health and fitness, but you need to have skills to really make a difference.  Check out how in all the highlights  below: It is toasty but also tough 19 years of Fitness How do you measure your fitness?  Finding real benchmarks Where do you wear your device 10 General Physical Skills Measuring the efficiency of bodily functions How training builds skills What real power and speed are The importance of practice and why you might need more of it The fun of Venn diagrams and how they impact your health The important linkages that can unlock your health and fitness!  Hopefully, this podcast helps you find new ways to benchmark and measure your health and fitness. If you have more questions or want to get more information about how to benchmark your health and fitness then reach out to your favorite coaches.Have a listen, and as always give us some feedback and ask us questions!

Episode 168: Why You Should Sign-up For Dusk Till DawnIn this episode, Robyn and Ben get us pumped for the fourth annual Dusk Till Dawn Competition. We love a great day of workouts and fun. So let's get excited for this year's Dusk Till Dawn Competition. Check out how in all the highlights  below: 3,2,1...Go! works for more than workouts Funniness of phones Working out from Dusk Till Dawn What is an intragym competition? What are these workouts you speak of? Who should I partner with? Do I need a partner? The fun of competition Who shouldn't do Dusk Till Dawn? Don't worry your not on the list Do it for the trophy All The excitement of Dusk Till Dawn Sign Up Now! or on the whiteboard in the gym!  Hopefully, this podcast gets you pumped up for this year's Dusk Till Dawn competition. If you have more questions or want to get more information about Dusk Till Dawn and how much fun it will be then reach out to your favorite coaches.Have a listen, and as always give us some feedback and ask us questions!

Episode 167: Manage Your Stress Better (October's Lifestyle Focus)In this episode, Stef and Ben discuss how stress impacts your health goals and ways to manage stress better. October can be a spooky month but we want to ensure the gym leaves you feeling better and stress-free.  Check out how in all the highlights  below: New Location Entertainment Surprising places with Sugar What defines a fast food restaurant? Top cabinet or bottom cabinet hiding spot Still love your baker friends Benchmark workout fun More interval training coming  Total training starts in October Good Stress vs Bad Stress Impacts of stress on training/gains How capacity handles your stress loads Food can stress you out The magic of sleep to manage stress Importance of breath What is a real rest day and why do you need them Get a dog or better relationships Screen time and its impacts on stress. Hopefully, this episode helps you better manage your stress and enjoy the fun of October. If you have more questions about stress and how to manage it, then reach out to your favorite coaches. We've got you covered.Have a listen, and as always give us some feedback and ask us questions!

Episode 166: The Duality of Truth In FitnessIn this episode, Robyn and Ben discuss how the world of fitness has a multitude of truths. Many truths in health and fitness can contradict each other.  This is why many coaches always answer with it depends. Hopefully, this podcast helps navigate the truths of the fitness world. Check out how in all the highlights  below: Out the blocks fast Things can be true It depends  Robyn's innate talents Fruit, sugar, and consumption Carbs are not essential for life?? Maybe don't follow the athlete's diet Eggs are more dangerous than cigarettes Optimal vs sustainable diets The difficulty of building big muscles Mastering the empty bar  The differing principles of progressive overload Recovery generates muscle and body composition changes Life is dangerous You can love yourself and still want to change Hopefully, this episode helps you understand the challenges around the many truths in health and fitness. If you have more questions about the truths in health and fitness, then reach out to your favorite coaches. We've got you covered.Have a listen, and as always give us some feedback and ask us questions!

Episode 165: What is Fitness?In this episode, Ben breaks down the "What is Fitness" CrossFit Journal article from October 2002. The CrossFit methodology originates from this article and how we define fitness. It creates our training and helps us achieve our health and fitness goals. Check out how in all the highlights  below: Ben does know  What is Fitness - Read it here Important 100 words The base of the pyramid Eating enough to support training Do the Major lifts Unilateral training in weightlifting Avoiding the crash of the workout Importance of moving your body through space 10 Physical Skills of CrossFit Importance of longevity with gymnastics Moving your arm in 360 degrees Applying training to the real world Energy systems to use  Health markers for moving from sickness to wellness and fitness Hopefully, this episode helps you understand how we define fitness in the gym and CrossFit. If you have more questions or want help developing your fitness definition, then reach out to your favorite coaches. We've got you covered.Have a listen, and as always give us some feedback and ask us questions!

Episode 164: Developing Power At Any AgeIn this episode, Robyn and Ben discuss "power" and how to develop power at any age. We all want to feel powerful. The gym is one of the best ways to feel powerful in your body and we want to help you find a way to be more powerful today. Check out how in all the highlights  below: It is all Ben's Fault What is "true" kindness Judging vs assessing Effort and execution Defining Power and misconceptions The force-velocity curve  Mike Tyson punches The concept of Generalism  10 Physical Skills of CrossFit The challenges of aging  Maintain vs growth in power Where are you putting your effort The Importance of Recovery in Power Development What is the "real goal" How to feel more powerful Hopefully, this episode helps you understand power and how to feel more powerful in and out of the gym. If you have more questions or want help developing your power, then reach out to your favorite coaches. We've got you covered.Have a listen, and as always give us some feedback and ask us questions!

Episode 163: The "Push Yourself" ChallengeIn this episode, Robyn and Ben share the details about the "Push Yourself" Challenge. In September, we will challenge ourselves to develop our upper body and core strength. All while having fun in and out of the gym! Check out how in all the highlights  below: New Boot Goof'n Don't try to speak like a teenager Grandma in the trailer park Treat Yo Self The fun starts Sept 9th What is an "Honest Push-up" More humble than expected 4 Weeks of Bingo Cards!  Progressive overload with challenges Push-ups shouldn't be punitive  Push-ups lead to sexiness How push-ups get you muscle-ups Sign-up for the "Push Yourself" Challenge today!  Hopefully, this episode gets you excited for the "Push Yourself" challenge. If you have more questions or want to know more about the challenge, then reach out to your favorite coaches. We've got you covered.Have a listen, and as always give us some feedback and ask us questions!

Episode 162: Can Sugar Help You Achieve Your Goals? (September's Healthy Lifestyle Focus)In this episode, Robyn and Ben discuss how sugar impacts your health and fitness. In September, we want to focus on our relationship with sugar. And give some helpful hints on how to navigate sugar in your daily life. Check out how in all the highlights  below: Blast off!  Helga from "Hey Arnold" Grandma in the trailer park What happens to Ben post Hero Workout Consistency leads to Personal Records The consequence of inconsistency Defining sugar and its different forms Iocane powder from The Princess Bride Don't be contrary to your goals Find what is sustainable 5 apples in a can of apple juice Using sugar as a workout full Sneak peeks of September's programming Hopefully, this episode helps you manage how you use sugar in your life. If you want more help with managing sugar and reaching your goals, then reach out to your favorite coaches. We've got you covered.Have a listen, and as always give us some feedback and ask us questions!

Episode 161: How To Run Fast!In this episode, Robyn and Ben discuss how to run faster. Running can be challenging and rewarding. We can all get better running though. We will clear up common misconceptions around running and help you run faster today! Check out how in all the highlights  below: Back in the truck The squaddle waddle  The Ultimate Compliement  Surprising fast people Just Do It 80-year-olds sprinting The best expression of health Work capacity increased through running The beauty of the workout "Helen" What are you not doing? Darn water breaks  Improving body composition for running For the love of running Hopefully, this episode will help you fall in love with running (or at least enjoy it) and get you running even faster. If you want more help with running and your goals, then reach out to your favorite coaches. We've got you covered.Have a listen, and as always give us some feedback and ask us questions!

Episode 160: Do Olympians Do CrossFit?In this episode, Robyn and Ben discuss how Olympians would use the CrossFit methodology to help them win Gold. The Olympics gave us an amazing opportunity to watch the best in the world. The question is how do they train to become so amazing and would CrossFit help them? Check out how in all the highlights  below: Ben holds the torch Snoop Dogg is a National Treasure Weird sports are cool Weightlifters do CrossFit Karate Chop Skill Vs Capacity The history of Fran and Olympians Training to break the body The Importance of Goals Horses vs break dancing The academic decathlon Go watch "Heavyweights" We all need fitness capacity Hopefully, this episode gives you more appreciation for Olympic training and the training you do every day in the gym. If you want to talk more about training for big goals, then reach out to your favorite coaches. We've got you covered.Have a listen, and as always give us some feedback and ask us questions!

Episode 159: Pets Make You HealthierIn this episode, Robyn and Ben detail the benefits of pets for your health. We love our pets and the good they do for us. This is why CFO is partnering with Oakland Animal Services to raise awareness for how pets make our lives better and healthier! Check out how in all the highlights  below: New technology?  Evil villains and tropical locations Conspiracy Theory podcast? Community Day is August 24th! OAS is amazing Pets get you moving Stacking habits Taylor Swift Cat Quotes Curing loneliness Changes all your health measurables Giving life purpose and meaning Dog Medicine By Julie Barton Sign up for Community Day Here! Members and Guests Hopefully, this episode gives you a little more appreciation for your pets and excited for community day. If you want to sign up your friends, then reach out to your favorite coaches. We've got you covered.Have a listen, and as always give us some feedback and ask us questions!

Episode 158: The Power of Consistency(August's Lifestyle Focus)In this episode, we help you become more consistent in and out of the gym. We all want the magic pill or secret sauce; luckily, it is at your fingertips with the magic of consistency. So use this podcast to unlock your next goal with these tips on consistency. Check out how in all the highlights  below: Coaches in cars What really is the magic pill? Build habits and routines Stack things up Treat yourself Good Vs Bad Motivation You are still great!  No beatings, please Accountability and honesty The motivator of spite Progress over perfection The magic of 5 minutes Hopefully, this episode helps you focus on being more consistent this year and through August. If you need more help being consistent to your goals, then reach out to your favorite coaches. We got you covered.Have a listen, and as always give us some feedback and ask us questions!

Episode 157: The Joy Of ExerciseIn this episode, Robyn and Ben discuss how to find and bring yourself joy through exercise. We all love the feel-goods we get from exercise. So why don't we find all the ways to keep those feelings coming back every time we go to the gym? Check out how in all the highlights  below: A corny laid back intro Loving the pain Harvey Dent References Hope molecules Muscles release joy for you Joy vs Happiness  Finding joy in the wins High standards low expectations  When ego gets the best of you Joy through trauma The motivator of spite Burpees make you sexy The benefits of purpose  Flexibility in purpose, passion, and outlook Leave room for joy Hopefully, this episode brings you joy or helps you find the little joys in your next workout. If you need help finding more joy in your training, then reach out to your favorite coaches. We got you covered.Have a listen, and as always give us some feedback and ask us questions!

Episode 156: Why Sleds Make You More FitIn this episode, Robyn and Ben discuss the beauty and magic of sleds for your fitness. We all love to play outside in the sunshine when it comes to fitness. Sleds allow us to do that and so much more! Even though the sled might be an uphill both ways effort, its all worth it once you learn the benefits of sleds for your fitness. Check out how in all the highlights  below: Ben's Bruises Davis's workout clothes Simple And Effective The virtual shoveling workout The no-thinking workout National anthems Ben's nerding out on the gait cycle The beauty of no soreness gains Sprinting without sprinting Oh, the Noise!  The disappointment of lacking hypertrophy Cons of lacking range of motion Too intense but not intense enough The pain of the rubber tire sled Forwards, Backwards, Sideways, & with your hands Hopefully, this episode helps you enjoy your next sled workout. If you want more help with sled training, then reach out to your favorite coaches. Have a listen, and as always give us some feedback and ask us questions!

Episode 155: How To Touch Your ToesIn this episode, Robyn and Ben help you get more flexible and strong enough to touch your toes! We all want to get out of pain, perform better, and look/feel better daily. Being able to touch your toes is a great way to achieve all these things. Check out how in all the highlights  below: Getting things cooking Minds in the gutter PTSD from the presidential fitness test Judging to help you Watch those bent knees Time for Static stretching Assess don't guess to solve the problem Spines should move Strengthen to length Lift weights to stretch better The benefits of touching your toes Elevating deadlifts is cool!  Fundamentally fundamental You can touch your toes in less time than you think Hopefully, this episode helps you get back to touching your toes. If you want more help and support with increasing your mobility, then reach out to your favorite coaches. Have a listen, and as always give us some feedback and ask us questions!

Episode 154: How To Thrive At Your Summer BBQIn this episode, Ben helps you enjoy all your summer bbqs and still meet your fitness goals. Summer is here and that means get together galore. We want you to stay on track while still living your best summer! Check out how in all the highlights  below: Woohoo July 4th Speed bump detours See You at the CFO BBQ on Sat July 13th!  Which summer six-pack are you? Marshmellow jello salad Ben and Meat Carnival  Lessons from Momma Brown Never show up empty-handed Packing your own Tupperware  What to fill your plate with Avoid grazing stations The dangers of Chips and dip It is only one meal/day so get back on track Again, See You at the CFO BBQ on Sat July 13th!  Hopefully, this episode helps you better enjoy your summer BBQs. If you want more help and support with summertime fitness goals, then reach out to your favorite coaches. Have a listen, and as always give us some feedback and ask us questions!

Episode 153: Hydration, Your Key To SuccessIn this episode, Robyn and Ben give you the secrets to success through hydrating your body. Summer is here and the temperatures are going up. This means things will get a bit sweaty when you train hard. We make sure you stay hydrated and feel good. Check out how in all the highlights  below: Winning and Staring contests Ben rides a horse How much of your body is water Building capacity for roller coasters Dogs and Cows Adventures Losing two liters of water a day Lessons in hydration from basic training Water is more energizing than caffeine Your new stress reliever - water How to make your brain work better Be hydrated to sleep better Emotional support water bottles Where 8 glasses of water came from Secrets to electrolytes Hopefully, this episode gets you hydrated and functioning better. If you want more help and support with hydration, then reach out to your favorite coaches. Have a listen, and as always give us some feedback and ask us questions!

Episode 152: How To Role Model Fitness For Your KidsIn this episode, Robyn and Ben help you "role model" health and fitness for your kids. We all have friends, family, and loved ones who we want to be fit and healthy. So let's find ways to help them through their health and fitness journey. Check out how in all the highlights  below: Zero Technical Difficulties Should we assault bike and podcast The minimum bar is showing up Rub some dirt on it Take advantage of the summertime You can show how you train/workout Modeling time for yourself and your health People respect healthy food choices The definition of being weird French fries or veggies? Celebrate your sleep The challenges of screens and what to do Go be bored, it is good for you Walk beside them vs pushing them Hopefully, this episode helps you support those you love with their health and fitness. If you want more help and support with support those you love, then reach out to your favorite coaches. Also, we would be happy to help them in the gym if they have time, just ask a coach.Have a listen, and as always give us some feedback and ask us questions!

Episode 151: How To Juggle Life, Fitness, and New AdventuresIn this episode, Robyn and Ben help you navigate using the gym to support new adventures and hobbies in your life. Hopefully, we are all trying new hobbies in June (Yes, it is the month's healthy habit). This newness can bring whole new challenges to our lives, but don't we have you covered. Check out how in all the highlights  below: Robyn's favorite subject Sister podcasts Awesome aggressive Instagram chefs Why we train the way we train Live an action movie Robyn plays college football Hermione Granger Do things just for fun How to balance your time commitments What is the goal? Taking things to the next level How to become elite in your hobbies/sports Are you a professional athlete or a professional in something else We want to celebrate you and your fun!  Hopefully, this episode helps juggle your new hobbies and maintain your health and fitness. If you want more help and support with your goals, then reach out to your favorite coaches. Have a listen, and as always give us some feedback and ask us questions!

Episode 150: Routine Is The EnemyIn this episode, Robyn and Ben discuss the pros and cons of routines.  We all have routines to get through our days. Sometimes they can be immensely beneficial and other times they can be detrimental.  Check out how in all the highlights  below: Robyn is deep-fried Ben actually takes time off  Hugs are great Stay out of the gutter Can you function without a Routine? Organization within the chaos Best Golfer in the world's routine down to the second Adapting vs Optimizing The beauty of Progressive Overload Constantly Varied functional movement Generalist vs Specialist Why your routine may need to change Hopefully, this episode helps you review your routine and why you may need to change it. If you want more help and support with your routine, then reach out to your favorite coaches. Have a listen, and as always give us some feedback and ask us questions!