NoRep Podcast

Ethan and Tony talk with Nick, who is part of their Covid Tuesday afternoon socially distanced track workout group. Like everyone else, quarantine has been a great time for injuries and backsliding. Ethan seems to think a WOD of 700 air squats in a weight vest is a bit much. Tony points out tho that it’s prudent if you’re working up to 1,000. You don’t do stupid things. Or do you? Find out now on NoRep.

Anna Tew is not your typical pastor. She's funny, irreverent, and a badass CrossFitter. The boys catch up with her mid-pandemic to talk Jesus WODs, Zoom sermons, Alabama football (just for a tick) and a whatever else needed talking. Preach! Anna! Preach! Now, on NoRep.

Coach Lauren K. is 21 and has broken her arm 12 times. She shares with the boys her accumulated wealth of actual information about fitness and training and how she applies it to actually improve herself. Ethan finds out his running form is as destructive but thankfully less contagious than Covid-19, and Tony learns his deadlift is deserving only of a Bronze participation medal. Tune in to NoRep now, it's not like you’re busy.

Level II Coach Mel has worked and worked out with Games athletes and gurus, and her passion is scaling CrossFit for everyone. She drops wisdom on staying motivated at home, how boxes promote community and nutrition, what it's like to train with Games athletes and more. Tony wants people to eat for optimal junk food intake. Ethan calls bullshit on Tony's privileged food paradigm. It's a little giddy in this apocalypse edition of NoRep.

Planting A Seed. While the world lives through a dry run of the apocalypse, Ethan and Tony talk to local farmer and avid CrossFitter Emma Golonka of Golonka Farm. Before things get silly, the boys announce their plan to run a community garden in conjunction with the Fit Community Project and Pioneer Valley CrossFit. Ethan alienates NoRep’s avid Canadian listeners. The boys and Emma choose their Spice Girl names. Pass the Allspice now, on NoRep.

Just because you have a doctor on your podcast in the midst of a pandemic doesn't mean you have to ask him about it. This is NoRep, after all. Coach Tony introduces Coach Ethan, a guest on multiple shows, as the new co-host. They talk to PJ Helmuth, MD, a primary care physician and long-time CrossFitter. They talk motivational shame, what PJ sees in his practice, his experience with back surgery and what drives real change in people's diet and exercise habits. After enduring equal bouts of praise and shame, PJ subtly takes over the show to ask about Level I training. This man has his shit together. PJ for President.

Ash and Tony bring back OG Seth for a hilarious discussion of Seth’s recent transformation. Once the undisputed king of the box, Seth’s passion now goes into his new career and his new house. Meanwhile, Ash is increasingly the box-hopping face of Quivr and Tony is starting to coach regular CrossFit classes. Seth tells us why he ditched the October Open, and tells Tony where he can put his well-intended coaching tips. Find out what the old gang is up to in this last episode of Season Two.

This week Ash and Tony bring Ethan back to talk about personal CrossFit goals, their approach to the 2020 open and their take on the evolution of the Games. Ethan announces his retirement from competitive CrossFit after a career performance in 2019, where he was bested by only 6783 men in the entire world. Ash and Tony help Ethan navigate the existential void looming for Ethan as an every day CrossFitter who realizes an appearance at the Games is not in his future. Ethan shares his odd notion that CrossFit should be fun, and the boys talk different approaches to a lifetime of fitness. It helps to have tendons made from Adamantium.

The boys chatted with the funniest man in CrossFit, John Wooley of Instagram’s Make WODs Great Again. John is an every day CrossFitter who happens to train at a box that has produced a number of Games athletes, including Scott Panchik and Julie Foucher. His IG memes humanize the world’s fittest and help us all laugh our way to better health. He gives his take on the future of CrossFit as a sport, the virtues of burgers and beers and everything in between. Games Athletes are people too.

Pakistan women's National Champion Mishka Murad speaks her mind, which is good for NoRep because she is goddamn hilarious. And smart. The boys get her take on being a national champion, CrossFit's decision to cut more than half the individual women after the first Games event, the down side of dedicated training and just what CrossFit is trying to accomplish with its changes to the Games. Mishka reveals that she is training for the Zombie Apocalypse, calls bullshit on functional training and explains why we can't all achieve our goals with hard work. Listen to a champion of CrossFit and comedy now, on NoRep.

When You're 43 But Your Ego is 23. The boys talk to local CrossFitter Eric Wilson, whose competitive nature led to frustration and injury on his first - and second - CrossFit go-arounds. Eric overcame the 'just rub some dirt on it' approach instilled in him as a kid, learned to take a more humble approach and is now on the road to a healthier CrossFit life. Along the way Eric reveals that Tony is a vampire, Dave and Eric share their special relationship with their physical therapist and Tony comes up with a WOD for men over 40. First, kill your ego.

The boys catch up with Level III coach, box manager, individualized programming guru and maniacal devourer of fitness knowledge Damian Pagano. In this wide ranging interview, Damian explains body building vs. strength training, what happens when you do Murph 5 times in 5 hours, why he has accepted his wife’s athletic superiority, the future of CrossFit type training and programming differences for women and men. Damian shares his dark secrets, his shallow goals, his compassionate spirit and his desert dry sense of humor. Hear Dave and Tony peel back the layers of this Brooklyn onion now on NoRep.

Dave and Tony welcome Haley York to the program. Haley is a former Division I rower at The University of Massachusetts. Originally from California Haley has recently begun taking her CrossFit training seriously - she seemed to come out out of nowhere to finish inside the top 250 in the U.S. in the 2019 CrossFit Open. And she’s just getting started. Find out how she has set herself up for success, and how her personal drive makes for great community building and what it may take for her to get to the top. Don’t be afraid to leave your mark. Please enjoy.

Tony and Ash break the news that Seth has left the program.  After discussing Seth’s place in history, they introduce World Class Dave as the new co-host.  The newly constructed crew talks current training and goals and then dives into Tony’s recent experience taking the CrossFit Level I Certificate Course.  Along the way, Ash gets too honest and the wheels come off during the speed round.  You can change the co-host but you can’t fix the movement quality.  It’s still NoRep.

This week Seth and Tony sit down with definitely the hardest worker in the room Adee Cazayoux. Adee is coincidently the founder and CEO of Working Against Gravity, one of the largest and most respected one on one nutrition coaching groups in the world. Adee focuses the conversation on the central role of food in our lives and how a flexible but intentional approach can transform us. Well, maybe not Tony and Seth. Tony is stuck in nutritional ground hog day and Seth admits to having had Goldfish crackers for lunch. Listen in as Adee dishes eating advice to the nutritionally challenged NoRep boys.

This week the boys talk to Pamela Gagnon, a former D-1 gymnast, a three-time masters Games athlete and a Lead CrossFit gymnastics coach. Pamela has been flipping, twisting and summersaulting for decades, but she still loves to teach beginners the progressions they need to achieve their individual goals. Of course, Seth and Tony just want to try the crazy gymnastics moves you can find Pamela doing on Instagram. After an hour chatting with her, they figure they’re now ready to give it a shot. What could possibly go wrong?

Justin LoFranco is the founder of The Morning Chalk Up, which began as a small daily CrossFit news email and now goes out to over a hundred thousand people each day. Their website and media coverage has quickly become THE source for CrossFit news and information. Justin spent years on Capital Hill building a career in national politics before he decided to reassess his life. He left that world and has never looked back… except maybe when he was living in his parents’ pool house, self-funding an online news rag about his favorite hobby. Seth and Tony talk to Justin about his big move, CrossFit’s changes and the advice he got in a parking lot from a Games winner and CrossFit business guru. Oh, and Morning Chalk Up groupies. They had to ask about groupies.

With CrossFit HQ spreading the word that CrossFit is for everyone and deemphasizing the Games, Seth and Tony talk to author and long time CrossFitter, J.C. Herz, whose book, Learning To Breath Fire, delves deeply into the essence and evolution of CrossFit. J.C. discusses CrossFit’s growth from underground fitness Fight Club to mainstream, worldwide phenomenon. If you wonder just what the hell you’ve gotten yourself into, why you can’t stop and where it’s all going, read the book. If you want the Cliff Notes as explained to a couple of mouth breathers, well, here you go. Check out all the show notes at www.noreppodcast.com

Margaux Alvarez is a six time Crossfit Games athlete and brings her passion for competing to everything she does, and she does a lot. Seth and Tony caught up with her as she prepares to compete on American Ninja Warrior. She will then head to the Rogue Invitational and throw in an appearance competing at the World Long Drive Championships. Oh, and she’s got her own wine company. But we find out what really inspires her most. Please enjoy the show! Check out www.noreppodcast.com to find the show notes.

Seth and Tony kick off season two with a fascinating, wide-ranging interview with an American original: Sean Sweeney, "the CrossFit Cowboy." Sean just secured his third invitation to the Games by winning the South African Sanctional. He tells the boys about his transformation from wild child to elite competitor, owner of two CrossFit boxes and budding entrepreneur. He doesn't take a paycheck (yet) and isn't worried about it as long as he is imparting the power of CrossFit to the every day athletes he trains. Find out how Sean's cowboy spirit drives his CrossFit success. Season two of NoRep begins here. Check out www.noreppodcast.com for show notes.

Seth, Tony and executive producer Ash Crawford reflect on the success of season one of the NoRep Podcast and hint at upcoming guests for season two. Ash is on his way to Iceland. Seth is hanging up his barbell. And Tony is still in back squat Ground Hog Day. Together they are pretty sure they that season one went great and season two will be better. It’s not clear they could tell you why.

In this updated version of the Christmas classic, Seth and Tony put down their mics and settle in for their winter break. They pay homage to their guests of the past year and wonder if there will be more in the new year. Executive producer Ash Crawford appears, playing Santa, promising the gift of more guests to come, including a few he has already lined up.

This week Seth and Tony sit down with Mael Walkowiak, long time CrossFit Instructor, strength training enthusiast and proponent of a science-based approach to fitness. Mael explains his belief that strength is king, in life and at the box. Mael’s personal journey encompasses everything from Stoic philosophy to the super secret squirrel program, giving Seth and Tony plenty of fodder for hilarious banter. Tony quizzes Seth on Neuroendocrine Adaptation, which encompasses the biological processes, caused by CrossFit, that lead to elite fitness. Seth doesn’t do half bad.

Nationally ranked canoe racer Jack Morse leaves his breakfast kilt and his bonnie lass in the highlands to do battle with Seth and Tony. His fitness goals even make CrossFitters shake their heads. He’s a rocket scientist and a roofer, and his house is the place to be in a zombie apocalypse. Tony can’t catch him at Cindy and Seth can’t avoid a hilarious Scottish nickname, tho he does pretty well when Jack and Tony quiz him on the three energy systems of the body, gymnastics movements and the true purpose of Olympic lifting.

Episode 1.28 Seth and Tony’s guest, Mike Shields, shows up 45 minutes late to the episode, feeling awful. Seth and Tony make him feel worse. Mike was killing it at the office but couldn’t overcome fitness inertia until he started doing one on one training at PVCF and doing what he was told. Mike tells his story. Along the way we learn about leather belt accountability, habit stacking, why soccer players aren’t athletes, why hip extension is variously necessary or optional, potential mommy issues and more. Apologies to Laura Hutchinson Christoph and Ayn Toppin, whose names Tony butchered. Like a jerk.

NoRep welcomes Janna Breslin, cover model and CrossFitter, to the program. Janna has her own fitness app, a 'basic bitch dog' and a crazy story about overcoming heavy metal poisoning and the boredom of body building through the miracle of CrossFit. Oh, and she and Seth put together a WOD, 'The Janna,' designed to destroy old, short men who lack mobility. Tony is not happy about it.

Kylie Feldman, badass mother of two little ones, talks to Seth and Tony about CrossFitting while pregnant, work/life/fitness balance and, um, pelvic floor health. The recorder crashes - literally. Seth describes with vivid imagery his irrational fear of babies in utero. Kylie attempts a benevolent usurpation of the episode while Tony tries to keep the program in some kind of order.

Go to noreppodcast.com for Show Notes. Davey Fisher, model, personal trainer, brand ambassador and all around social media influencer, sits on his porch in Santa Monica and talks to Seth and Tony about balance in all aspects of life. Except for eating. Sometimes. And training. If you have health insurance. Or not. But balance, really. And flying all over the country for work. And competing so well you become a Nike brand ambassador. Ya know, the kind of stuff we all do.

This episode starts off just fine, but then Colette starts talking double under peeing and things spiral from there. Seth is not sure he will ever look at GHDs the same way again.

Moorea Spoljaric from M2 Performance Nutrition joins us to dish about eating for your goals and within your lifestyle, which is possible even if you have a life, unless you have a life like Seth’s.

Two time Olympian Katie Monahan reveals her CrossFit inner dialogue to Seth and Tony, who are better off if they can't hear themselves thinking.

Model and former professional golfer Ash Crawford joins Seth and Tony to discuss whether there is one right diet (there isn't) and how, and why, he mixes it up when it comes to his own diet. Tony announces he is going Keto and Seth and Ash alternately mock his lack of preparedness and offer suggestions.

Seth, Tony and Sean "Bueno" Buenaventura talk about 'being your best self' and if CrossFit competition and nutritional offerings help us to get there.

Squat Club Saturday founder Michelle Lafond talks power lifting, power bellies and the squat train out of skinny town.

Bryan 'The Torso' Snyder reveals that health scares, vanity and living arrangements helped him transform from hobbit to hottie.

PVCF owner Ayn Toppin crashes Seth and Tony's discussion of movement standards and quality. She tries to explain that standards should drive better movement and fitness, not competition. It is not at all clear that Seth and Tony were buying it.

Seth and Tony welcome CrossFit Games aficionado Sean McCarthy to break down the announced changes to the Games.

Katie B joins Seth and Tony to talk persistent weaknesses and whether it matters.

Australian Ash Crawford talks local competitions with Seth, Tony and World Class Dave.

Seth and Tony discuss whether the CrossFit Games are - or are not - relevant to every day CrossFitting.

Need some extra programming to get to the Games podium? Ya, neither do we. Listen in as Seth and Tony welcome back Ethan to calm us all down about workouts beyond the WOD.

Seth and Tony dig deeper into diet, accountability and the best training mindset, which neither of them possesses.

Olympic athlete Katie Monahan floors Seth and Tony with her approach to CrossFitting.

Seth and Tony share their frustrations about CrossFit and Tony tells Seth how much he cares.

Lifting heavy is central to CrossFit and that suits Seth just fine. (Also: people who lift heavy get to ride unicorns!)

Seth and Tony welcome Ethan to talk moving and finding a new box, what to look for and how to fit in.

Seth and Tony talk CrossFit do's and don'ts. Turns out one person's do can be another person's don't. Guest appearances by Mukunda and Sean, pictured here wearing a tank top (Pro Move or Bro Move?).

Seth and Tony welcome professional dancer Sage Wilson to the program to talk flexibility with somebody who has some.

Seth and Tony talk accountability. Tony is pretty good; Seth's not. But does it matter?

Seth and Tony welcome Colette to the program as they discuss the pros, the cons and the comedy of competition in CrossFit.

Seth and Tony welcome Dave to the program to talk real world dieting.