IST CrossFit Podcast

This week we talk about: CrossFit MysteriesProgrammingHistory of ISTLongevity in SportsMental Health

We answer these questions on today's podcast:Creatine vs ProteinMeal PrepBulkingBest advice we've receivedWas the Super Bowl halftime show good?

This week we have a special guest! Gerry Sweetnam joins us to talk about his journey with fitness and CrossFit. Gerry is a 75 year old who has been training at IST CrossFit since 2019. Gerry inspires us and works hard every day and has recently deadlifted 300 pounds. Enjoy!

This week we talk about Hyrox! Hyrox is a exercise program gaining popularity and it shares some similarities to CrossFit.

This week we talk about working on your health and fitness during the holidays!

This week we talk about how to take the best approach to avoid injuries. We talk about sleep, nutrition, and correct programming. Enjoy!

This week we talk specific training plans for: improving the back squat improving echo bike performance improving toe to bar What exercises do you need help improving?

This week we talk about: Quarterfinals and semifinals summary Tantrum: Pop Country music Training in summer, how to stay consistent, how often do we need to train to maintain fitness Fitness requirements for mountain biking, climbing

This week we talk about: CrossFit Open CrossFit Quarterfinals Coaching different personalities Coaching competitive athletes Increasing motivation

This week we talk about: Fitness update Tantrums: Hockey players are the toughest What is the most important quality (strength, endurance, flexibility, etc) for a CrossFitter to have? What quality is the hardest to develop?

This week we talk about: Chris Bell's thoughts on Usher and the Superbowl Does your trainer/coach/doctor need to be in shape?

This week we talk about: Weightlifting with long limbs How to decide what days to attend class? (5:20) How to get better at Toe to Bar (8:00) What does it mean to be consistent? (12:10) Nutrition on off days (15:10) How to get the most out of a recovery day (16:40) How to improve strength in a lift outside of class (19:25) What got each of you (coaches) into CrossFit (22:55) Country Music Friday (25:30)

This week we talk about: Chris doing 2 pull ups (13 reps in the tank) The Grammys Nutrition tips Making protein convenient Gas station food/airport food How to easily increase calorie intake Snacking strategies

This week we talk about: Updates on the coaches training Tantrums: Bragging about waking up early, fake morning routines, and influencers Are you prepared for the Open? What do you need to be able to handle, for safety! Our least favorite open workouts Our favorite open workouts

This week we talk about: CrossFit Open / GameDay Tantrums: Oppenheimer winning awards The impossible battle of finding good information online Who we trust/listen to Red flags Talking in absolutes Using physical appearance to support claims Using emotion to influence views

This week we talk about: Wodapalooza and the CrossFit Open Tantrums: Youth consumption of caffeine What is pain? Are we all experiencing pain? How much is normal? When should we start to worry if its too much pain? Do cavemen and plants feel pain?

This week we talk about: CrossFit Open start date Tantrums: Ripped celebrities selling stuff on magazines One week of programming at IST Strength programming - theory, progression and reasoning Conditioning programming - theory, progression and reasoning

This week we talk about: Catching up with the coaches Our favorite memory of the year Tantrums: Joe Rogan Podcast How to set the right types of goals Putting the right amount of pressure on yourself Improve accountability How many goals can you work towards at once When to pull back from training hard

This week we talk about: Dubai CrossFit Competition Diet Pop Gear for CrossFit

This week we talk about: CrossFit Affiliate Fees Tantrums: Hockey players are the best athletes Benefits of snatching and clean and jerk Developing athleticism and power safely Qualities improved by snatching Bone density

This week we talk about: News: GameDay Competition coming to Twin Cities Tantrums: Cold Plunges Getting motivated for noobs Avoiding injury How long do you hold onto fitness/strength during time off Staying motivated for the OGs

This week we talk about: CrossFit Quarterfinals Updates Tantrums: Do Games Athletes Use PEDs 3 Simple Nutrition Tips Liquid Calories Meal Planning Mindful Eating

This week we give an update on what is going on at IST. We also talk about what CrossFit really is and if we think everyone should be doing CrossFit.

This is a quick informative podcast about how the IST CrossFit Open will run. We talk about the schedule and what to expect for the week of workouts leading up to it. If you are participating, judging, or interested in how we approach training during competitions, this will be a great listen for you!

This week the coaches talk about the shortcomings in their early development. We talk about what we would change if we could go back in time and how we think it could positively influence our future.

This week the coaches talk about the benefits of participating in the CrossFit Open. We have touched on this topic a few times over the years and continually find additional reasons why we think it can be one of the best experiences.

This week the coaches talk about the worst workouts they have heard of or performed themselves. They primarily focus on workouts that are high risk and low reward. What's the worst workout you've heard about or performed?

This week the coaches talk about how to train for CrossFit and another event at the same time. We talk specifically about combining CrossFit and running, triathlon and other sports like darts/golf. Enjoy!

This week we talk about maximizing your fitness by taking your warm up and strength training seriously. We talk about mindset, what to focus on, and how to get the most out of every rep.

This week we talk about maximizing your fitness. We talk about the most important lifestyle changes we can make outside of the gym. Thanks for listening!

This week we talk about what is going on in the fitness industry. We talk about new social media trends and if we believe they are a net positive or not. We talk about changes we have seen in the CrossFit and nutrition as well. Let us know what fitness trends you have been seeing and if you find them positive/motivating or just plain annoying.

This week we talk about our favorite memories from a decade of coaching. We talk about some fun positive moments, as well as moments that we could never forget even if we wanted to. Do you have a favorite memory at IST? Please share.

This week the coaches have 90 seconds to create a workout. We take three movements, design a workout, then talk about why we designed it that way. We talk about the stimulus the workout provides and the expected outcomes. We are hoping this lets you peak inside our minds! This was a fun one for us! Let us know if you liked this style podcast.

This week we talk about our strategy to improve at any exercise. We talk about the stages we progress through from the first time we try an exercise all the way to mastery.

This week we talk about motivation! We share our personal experiences with slumps in motivation. We talk about identifying when it might be time to take a break or time to modify your training.

This week we talk about the basics of protein! How much to consume, when, and what are good sources of protein. We share our tips that we use everyday to reach our protein intake goal.

This week we catch up and talk about what to expect going forward!

Our CrossFit competition, the 3rd Annual IST Classic, will be August 20th.

Time stamps 0:00: Nutrition challenge intro, time commitment, etc. 3:00: Calories, macronutrients 9:00: Pre and post workout nutrition 14:30: How do I know if I'm eating enough? How do I eat more? 22:00: Struggles with weight loss while in calorie deficit. How long should weight loss phases be? Can you be in a weight loss phase for too long? 31:00: How to modify intake with changes in activity level (I miss on workout on accident). 33:00: Supplements – creatine, protein, pre-workout (caffeine), others 42:30: Top meal prep tools 45:00: Intermittent fasting 48:00: Vegetarian diets 52:0 Wrap up, thanks!

This week we talk about the lessons we've learned over our training careers. We talk about focusing on the long term, managing pain/injury, deciding on the correct number of days to workout per week, and much more. Enjoy!

This week we talk about Brendan's experience at Wodapalooza. Brendan competed on a team of 3 in the elite division. We talk about travel, eating, sleeping, and dealing with a chaotic environment. We try to paint a picture of what it is like to compete on the big stage and talk about the lessons learned.

This week we talk about 2021. We go over ten moments that we enjoyed including the in-house competition, our new class format, and the return of the IST Christmas Party.

This week we go over your questions! We talk about belts, age groups in CrossFit competitions, how CrossFit could improve your performance in your profession, and how to make a good choice at restaurants.

This week we talk about the equipment we have in gym and why we use it. We also talk about pieces we have, but don't use as often.

This week we talk about our approach to maintaining healthy habits in the holiday season.

Chris, Joe, Brendan and Alex talk about what goes through their mind during a class. We talk about our mental preparation, modifying the workout for individual need, safety and much more.

This week we talk about the CrossFit Quarterfinals. Coach Brendan and Joe reflect on the 5 events they completed.

This week we talk about the first two weeks of the open and the positives and negatives of a competitive setting.

This week we talk about the 10 domains of fitness. They are cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. We also talk about what type of athlete we think would be at the top of each domain.

This week we talk about the power of group fitness. We talk about motivation, increases in performance, and enjoyment!

This week we talk about where we think CrossFit will be in 10 years.