Inside the Box

The next challenge for CFA is here and it is know as Project 45. Geared to take you to the next level, find out what Project 45 is all about as well as the upcoming seminar coming up.

Check out this episode of Inside the Box where Coach Seth and Purkey discuss what it means to practice, train, and compete and the importance of each of these.

Check out this episode of Inside the Box where Coach Seth and Purkey discuss the conclusion of the CrossFit Open and how to use it to guide where you go next.

Check out this episode of Inside the Box where Coach Seth and Purkey discuss the CrossFit Open and the intramural league they host inside CrossFit Open!

Check out this episode of Inside the Box where Coach Seth and Purkey discuss the importance of getting uncomfortable and their experiences with this process and why you should be challenging yourself.

On this episode of Inside the Box, we discuss the final model of fitness - the metabolic pathways. Tune in to learn what these are and why they are important.

On this episode of Inside the Box, we have nutrition coach, Todd Squires on to discuss macros and the process of tracking them and the pros and cons that comes with this nutrition system as well as different ways to approach it.

On our latest episodes of Inside the Box, we have been discussing the models of fitness that the CrossFit methodology utilizes to support the system and explain its effectiveness. On this episode we discuss the simplest model, The Hopper Model. Otherwise known as the lottery version of fitness. Check it out and listen to the full episode.

Todd has been a long time member of CFA and within that journey we have had the privilege to see Todd grow and thrive in so many ways. From losing the weight to having the fitness of a 20 year old Todd is a foundational member of the CFA team. Tune into this interview and hear about Todd's story and all the things he has done mentally and physically and what he is up to next.

How do we measure fitness? The answer is simple through each of these models we are able to make our fitness measurable allowing us to track progress and create the ultimate level of fitness. In the last episode we talked about the sickness-wellness-fitness continuum. In this episode we talk about the second model, the 10 general physical skills of fitness. Take some time and tune in.

On this episode of Inside the Box, we dive into the first model that is used to measure fitness. This model looks at the idea of how we can create a hedge against sickness and make ourselves more resilient human beings to what life throws at us.

On this episode of Inside the Box we are excited to introduce Holy Macros! A new meal prepping service that we are excited to be working with. Tune in to see what this service is all about and meet the founder and creator of Holy macros.

On this episode of Inside the Box, Coach Purkey and Coach Seth start diving into the why and the principles that surround CrossFit and what makes it what it is. So, tune in to learn what fitness really is.

Welcome to a new podcast where Coach Seth and Purkey dive into goals and how to make the most of your year. Too many times are goals left behind or forgotten, so we wanted to talk goals and how we can make the most of not just our goals, but of the year.

On this episode of Inside the Box, Coach Purkey and Coach Seth talk about doing hard things with the focus of completing something known as a misogi at least twice a year. WE as people have grown comfortable and so in order to grow we must seek discomfort, we must push ourselves out of the comfort zone. Check out this episode to learn more about the misogi and the experiences the coaches have had with them and why they believe in them.

On this episode of Inside the Box, we have a special guest, the one and only Todd Squires. Todd has been a member of CFA since the beginning and it has been wonderful to see his growth, but now Todd is beginning a new endeavor. Meet Todd and hear more about his nutrition coaching and how he can help you.

Zone 2 training has become quite a topic and on this episode of Inside the Box Coach Ken breaks down his thoughts on zone training and the benefits of it.

The warm up is the most overlooked tool in your training bag. Many either rush this part of training or just skip it entirely. This can prove to be a determinant to your training. Check out this episode of Inside the Box to learn more about why the warm up is so important.

When it comes to goals, there is a need for constant evaluation. Whether it is because we achieve those goals or because we hit some type of fork in the road, goals are something that are meant to be constantly assessed. At CFA we provide our members goal sessions to stay on top of things. Find out more about the importance and goals and what we do here at CFA by listening to Coach Ken and Seth talk all things goals.

On this episode of Inside the Box Coach Ken and Purkey discuss their thoughts after their recent marathon and talk about the idea of seeking discomfort and what it provides in the means of growth.

On this episode we had the pleasure of having Mark England, founder of the Enlifted, on the podcast. In this episode we dive into discussion about the power of language and what the stories we create to do us mentally as well as how they shape your identity. Coming June 24th, we will be hosting a language workshop here at CrossFit Angola. So, check out this episode to learn more about what that language workshop is about and who Mark England is and how he has made such an impact on the world!

Check it out! Part two of nutrition pitfalls is here where Coach Ken and Coach Purkey discuss more about the common issues and challenges people face when it comes to their nutrition.

Starting May 8th we will be having a summer shred challenge unlike anything that we have done before. This challenge has two different options that you can pursue as well as provide you with the choice of doing both at the same time to maximize results. This challenge is geared towards you shedding some fat and packing on some muscle before the summer season gets here! Check out the full episode to learn more about what the challenge is all about!

When it comes to nutrition there is a common occurence of the same struggles. Whether it's going out to eat, alcohol, or managing protein, nutrition can be tricky. Check out this episode where we dive into some of the most common pitfalls that many face.

On this episode of Inside The Box, Coach Purkey and Seth talk about plateaus in training and how to continue to progress when things seem to hault in the world of progress. Tune in to find on more on how to take on those plateaus in your training.

On this episode we take a dive into the CrossFit open and what it is and how we plan on running this year at CFA! Tune in and check it out!

A lot has happened over the years for CrossFit Angola and 2023 brings even more growth and development! Check out this episode of Inside The Box where Ken and Seth talk about some new things coming to CFA!

2023 is here and so are your new goals. You wait until the beginning of the new year to start with a fresh set of goals and that's great, but do you have the backing you need to make sure you succeed? Whether you have been working on your goal for some time now or you have just set a new one, check out this new episode of Inside The Box where Coach James and Coach Seth hash out their goals and what is the best way to approach your goals!

If health is your goal then you have to look deeper then just the 1 hour you spend in the gym. The other 23 hours of the day add up to support and push you closer to this goal of health. If all you do is take 1 hour for some exercise and call it good, just know that won't be good enough. Check out this episode of Inside The Box where Coach Ken and Coach Seth dive into how to to create the lifestyle that is necessary to live a healthy life and to live a life how you want!

Did you know that most Americans gain 5-10lbs during this time of the year? So, what if we could give you the key you need to maintain and improve your physique, to improve your performance, and stay on track with your goals? WELL THAT KEY IS OUR 5-WEEK NUTRITION CHALLENGE STARTING MONDAY, NOV 21ST! Take on the end of the year holidays without gaining the extra pounds and staying on track with your goals! Check out this episode of Inside The Box where we are discuss and go into detail about what to expect when it comes to this nutrition challenge and what it entails!

Whether it's trying to improve a specific movement or trying to get better at a specific skill, whatever the weakness or focus is, you have to spend time practicing and developing that thing in order to get better at it. On this episode of Inside The Box we talk about how to approach weaknesses as well as how to develop them.

This is a special episode for the CFA team breaking down and providing some insight as well as some expectations when it comes to competitions day. Our very first in house competition is right around the corner, so we wanted to provide you guys the lessons we have learned through our experiences as well as help you feel as prepared as you can come October 1st!

Every workout has an intent and purpose otherwise known as the stimulus. What's extremely important, especially when it comes to the CrossFit methodology, is preserving this stimulus by making sure you choose your movements and weights appropriately so you hit the intended stimulus of the workout. This allows you to gain the favorable adaptation that the workout was programmed for and get the results you want. When you lose the stimulus, you lose out on possible gains and progress in your fitness. Tune into this episode where we talk about what the stimulus is and why it's important to preserve it as well as how you can do so to make sure you are getting the best workout you can get.

What does it mean to eat for optimum health most of the time? Nutrition is a key component to your success in creating a health and fit lifestyle. It won't matter how hard you push in the gym or how long you spend there if you are not taking time and gearing your nutrition to support optimum health, but what does that mean? Check out this episode of Inside The Box where Coach Ken talks about what eating for optimum health means as well as what it entails and why it is important!

What happens the other 23 hours of the day? Getting in an hour of some type of exercise is only the first step, but what you do in the other 23 others of your day is where the real difference is made. From other activities you partake in, the food that you are consuming, to how well you are sleeping and recovering are all things that happen in those other 23 hours and are the things that affect your results.

We were the 1st CrossFit gym to open up in the Angola area and are the only CrossFit gym within the area, so what is CrossFit and what makes us, us? Tune into this episode where we break down what CrossFit really is and talk about the methodology that we use here at CrossFit Angola.

You hear carbs this and carbs that, but what are carbs? Within recent years the well known nutrient, carbs, has gotten a bad wrap. Carbs are why you have gained weight, carbs are why you are not making progress, and ultimately carbs are evil, but that is not always the case. Carbs are a tricky nutrient and just like anything too much can be a bad thing, but the right amount is something your body needs.

On this episode of Inside the Box coach James and Coach Ken dive into the evolution of their nutrition and the things they have tried as well as what a day looks like for them when it comes to their food.

When it comes to training and how we train there is layers upon layers on how we approach things. A lot of it comes down to our focus and goals. On today's episode we discuss the difference between training for general fitness and goals. Each of them have their place and each of them are important but the training for them look different. So, tune in to find out more about the difference between training for goals specific objectives and just for general fitness.

On this episode we continue our conversation about what is fitness and how it's defined and how we measure it. CrossFit has 4 models that are used to gauge, evaluate, and measure one's fitness. So, tune in to hear the final part here of the what is fitness series and find out about the 10 general physical skills and why they are important and how it applies to evaluating and guiding your fitness.

On this episode we continue our conversation about what is fitness and how it's defined and how we measure it. CrossFit has 4 models that are used to gauge, evaluate, and measure one's fitness. So, tune in to learn about the metabolic pathways and how it applies to evaluating and guiding your fitness.

On this episode we continue our conversation about what is fitness and how it's defined and how we measure it. CrossFit has 4 models that are used to gauge, evaluate, and measure one's fitness. So, tune in to learn about the hopper model and how it applies to evaluating and guidelines your fitness.

On this weeks episode we talk Murph! For those that don't know Murph is a well known WOD that was dedicated to a soldier who was killed in action. This workout is named after him to honor him. At CFA we do this workout every year and on this episode we talk about what the Murph is and we talk about the who, what, when, where, and how!

On this weeks episode we start part 1 of a 4 part series where we discuss the models and backings of how fitness is defined and what makes up fitness!

Protein is one of the main essential macro-nutrients that we should be getting in daily, but the hard truth is most of us are under eating protein and missing out on a lot of it's benefits! In this episode we dive into what protein is all about and why you should be focusing on getting an adequate amount as well it's benefits!

Find out why words are more important then just being a means to communicate. They are a tool that can be used for growth or destruction. Listen in to find ways you can use your words to create a better and stronger mindset for success.

When it comes to the daily WOD and metcons we are traditionally programmed to think and go fast, so when do we train for strength outside of strength WODs? Check out this episode of Inside the Box where we dive into how to approach WODs and how you can adapt and set up metcons to make more of strength bias stimulus!

On this episode we dive into the world of progress and how it's measured. This conversation takes us into the world of benchmarks and their importance when it comes to measuring progress. We talk how to approach a benchmark and why you should do benchmarks.

You had to have known this was coming. The keto diet is something that has taken popularity within the recent years and today we have Coach Ken, the Nutrition guru to talk all things Keto. We dive into the pros and the cons of the diet as well as how it works. Tune in and check it out to learn more about what the keto diet is all about!

The CrossFit Open is right around the corner, so Seth and James dive into conversation about what the open is as well as how CrossFit Angola does the open and their thoughts on whether you should sign up or not!

On this episode, we get into it with one of CrossFit Angola's very own, Coach Ken. This episode takes a deep dive into the world of Ken. We talk about where he is from as well as his journey of fitness that got him to where he is today! Check out the episode to learn all about Ken!