The HERD FIT

Veteran CrossFit coach Michael DelaTorre @thecoachmiked joins the coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic to share wisdom gleaned from coaching an estimated 15,000 classes across multiple facilities. This conversation dives deep into the evolving nature of coaching across different environments—from young professionals in urban settings to diverse suburban populations.Mike reveals his coaching journey, which began with track and field in 2000 before discovering CrossFit while still a bodybuilder. His story highlights how the joy of seeing others progress became a driving force in his career, despite the modest pay and demanding hours. Through transitions between various facilities—Motown, Hoboken, Parabolic, and now Bison/Outlast—Mike learned valuable lessons about adaptability and maintaining core values. His time at a sports performance facility taught him to sometimes slow things down for longevity and simplify approaches for the average fitness enthusiast. As he notes, most people don't need complicated programming to get fit.Perhaps the most fascinating discussion centers around a philosophical shift: moving from "building culture through fitness" to "building fitness through culture." The hosts explore how creating welcoming environments and fostering relationships might be more sustainable and inclusive than the traditional high-intensity CrossFit approach. This represents not just a change in coaching style, but a maturation that comes only through extensive experience.Whether you're a coach seeking wisdom or someone interested in fitness community dynamics, this conversation offers valuable insights about maintaining passion through life's changes while creating environments where diverse populations can thrive. As Mike concludes, "Always find the joy in what we do"—advice that transcends coaching and applies to any meaningful pursuit.@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

Imagine a fitness program that challenges you daily, that builds strength without sacrificing longevity, and creates a space where both seasoned athletes and newcomers feel equally at home. That's exactly what coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic and guest coach Michael DelaTorre @thecoachmiked are creating with Outlast @outlast_fitness, their bold new venture at Bison Fitness.This episode takes you behind the scenes of their biggest project to date. After years of coaching CrossFit, they recognized a critical gap in the fitness landscape - many people need structured training with quality coaching but are either intimidated by CrossFit's intensity or finding themselves unable to recover from it as they age and life stressors accumulate.Outlast's programming philosophy eliminates prescribed weights and competitive scoring, replacing them with suggested rep ranges and an emphasis on movement quality. This creates an environment where members can push themselves appropriately without the pressure that often comes with CrossFit's competitive nature. As coach Mike beautifully articulates, "This is a great place to get yourself physically and mentally reset, take some pressure off yourself."The team candidly discusses their fears and excitement about this new endeavor. From programming challenges to creating the right atmosphere, they share the real concerns that come with launching something truly innovative. Their authenticity shines through when discussing the balance between business necessity and their genuine desire to serve more people through fitness.Perhaps most compelling is their vision of Outlast as a bridge - CrossFitters can use it as a recovery option while maintaining fitness, while newcomers can build strength and confidence before potentially exploring more intense training. This creates a unique common ground where different fitness backgrounds converge in pursuit of sustainable results.Ready to experience fitness that leaves you energized rather than depleted? Join the Outlast community for their free trial week and discover how to build strength and capacity that truly lasts a lifetime.@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

The CrossFit Open typically shines a spotlight on elite athletes, but what about the everyday heroes who truly define a CrossFit community? Coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic  take us behind the scenes of the Bison Beast Awards – their gym's annual recognition of members who embody CrossFit's spirit beyond the leaderboard.Meet Ella Kinney, the community cornerstone who's always first to volunteer and last to leave, knitting together friendships throughout the gym. Then there's Scott Rosson, who suffered a heart attack during Open workout 25.3 yet asked about his score from the hospital bed hours later – not from competitive obsession but from unwavering commitment to his community. These are the first recipients of the newly renamed Steve Rice Bison Spirit Award, honoring a beloved member recently lost.The stories continue with Lisa Skawinski, who finally participated in her first Open after doing CrossFit since 2016, crushing workouts at the day's end despite exhaustion from work and family responsibilities. Fourteen-year-old Yaya Gusfa earned Rookie of the Year by showing up at 6AM four days weekly, demonstrating remarkable maturity beyond his years. Most Improved Athletes Alandra Greenlee and Brendan Mcgrail made incredible competitive leaps while balancing life's demands, while Matt Aquino earned Comeback of the Year by returning from emergent back surgery to achieve his best Open performance in a decade.The episode concludes with a thoughtful critique of CrossFit's controversial new online judging system, where community verification meets potential manipulation. David and Sam offer practical solutions to preserve competitive integrity while honoring the sport's true heart – the everyday athletes who show up, support each other, and overcome obstacles without fanfare. These are the real heroes worth celebrating.@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

What happens when your passion for coaching collides with your desire to compete at the highest level? In this raw and revealing conversation, coaches David Syvertsen @davesy85, Sam Rhee @bergencosmetic and Bobby Wallum @bigbobbybowwow tackle the universal struggle of balancing personal athletic aspirations with professional coaching responsibilities.The trio dives deep into time management strategies that make both roles possible, challenging the common excuse of "not having enough time." As David pointedly remarks, "I rarely have any sympathy for anyone who says they don't have time... you're probably just wasting a lot of time." Their candid discussion exposes how digital distractions rob us of potential training hours and how disciplined focus can reclaim that time.Beyond practical time management, the conversation evolves into a profound exploration of purpose versus passion. "Passion brings you to the gym, passion brings you to going to the assault bike and starting the workout. But purpose is what gets you to finish the workout," David shares, illuminating why some coaches maintain their commitment through challenges while others burn out. This distinction between what initially attracts us to fitness and what sustains us long-term offers listeners valuable perspective on their own fitness journeys.Perhaps most touchingly, these competitive coaches reveal their struggles with prioritization. Despite their competitive drive, they unanimously agree that their coaching impact ultimately provides greater fulfillment than personal accolades. As David poignantly states, "I don't want, at my funeral, to be like 'Do you guys remember that one year Dave made the Games?' I want to be remembered for doing my best for Bison, the community, and helping others compete at a high level."Whether you're a coach balancing multiple roles, an athlete with competing priorities, or someone trying to fit fitness into a busy life, this episode offers practical wisdom for walking your talk while honoring your personal goals. Subscribe now to continue this journey of balancing fitness, coaching, and life with the Herd Fit team.@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

What transforms a self-conscious teenager into an elite CrossFit athlete and coach? Bobby Wallum's @bigbobbybowwow journey began with a single moment during a pickup football game. That night, he asked his father for weightlifting equipment for Christmas—a request that would change his life forever.Fast forward through years of bodybuilding and a revelation when climbing stairs left him winded, Bobby found CrossFit and never looked back. Now ranking 54th worldwide in the CrossFit Open (35-39 age division) and preparing for semifinals, he brings that competitive experience to CrossFit Bison as their newest full-time coach.Hosts David Syvertsen @davesy85 and Sam Rhee @bergencosmetic sit down with Bobby to explore his evolution from athlete to coach. Bobby shares how his coaching philosophy matured from "everyone needs to be snatching" to appreciating CrossFit's scalability and inclusivity. His thorough warmups might challenge the 5am crowd, but they serve a purpose—preparing bodies for the demands ahead while identifying areas needing improvement.What truly distinguishes Bobby as a coach is his ability to spot potential in athletes before they see it themselves. "If I seem like I'm pushing you," he explains, "it's because I see something that I think you can be better at." This talent for recognizing hidden capabilities, combined with his willingness to respect members' individual goals, makes him "exactly what a Bison guy is"—someone who pursues personal excellence while remaining dedicated to others' success.Whether you're a competitive athlete or simply seeking better wellness, Bobby's journey offers valuable insights for wherever you are on your fitness path.@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

The CrossFit ecosystem stands at a pivotal crossroads. With Open registrations down roughly 30% and the company officially up for sale, the community finds itself questioning what comes next for the brand that revolutionized fitness worldwide.In this candid conversation, coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic break down the factors contributing to CrossFit's current challenges from their perspective as experienced affiliate owners. They explore how the boycott by prominent athletes like Chandler Smith and Patrick Vellner created a ripple effect throughout the community, while significant affiliate fee increases have accelerated gym de-affiliations.Beyond these visible issues lies something potentially more concerning – growing apathy among longtime CrossFitters. This sentiment reflects a deeper challenge for CrossFit than any boycott or business restructuring. As David notes, "My biggest fear if I'm CrossFit why registrations are down is disinterest... it's not people protesting, it's not people just saying my gym's no longer affiliated, it's 'I don't care anymore.'"The discussion turns to potential futures for the brand under new ownership. Will it become increasingly niche and "cult-like" under traditional CrossFit leadership, or will new owners implement dramatic changes that alienate the core community? The hosts analyze how figures like Rich Froning have become essential bridges between CrossFit's roots and its future, while questioning whether adaptation through complementary training models might be necessary for affiliate sustainability.For anyone invested in CrossFit's community, methodology, or business model, this episode offers an unfiltered look at where things stand and what might come next. As affiliates themselves, David and Sam bring both critical analysis and genuine hope that whatever happens with the sale, CrossFit can recapture the magic that made it revolutionary.@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

You've completed the CrossFit Open 2025, but do you truly understand what each workout was testing? Coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic dive deep into the methodology behind this year's programming, revealing insights that could transform your approach to training.The first workout wasn't just about lunges and dumbbell movements—it was a deliberate test of your mental endurance and ability to maintain continuous movement for 15 minutes straight.  As @davesy85  says, "They purposely didn't make it heavy... As tired as you are, you can always keep moving on a burpee." This accessibility by design serves CrossFit's goal of casting a wider net, especially for first-time Open participants.The classic thruster and pull-up combination in 25.2 exposed weaknesses in either barbell strength, gymnastics skill, or the mobility required to link these movements efficiently. The coaches note that the thruster "might be the most complete movement in terms of fitness," requiring full-body coordination and excellent front rack mobility.Perhaps most revealing was the discussion about rest periods versus rep schemes. "I want to challenge all athletes to start thinking about how many breaths am I taking between sets, rather than what should my sets be." This mindset shift could be the key to shaving minutes off your workout times, especially in tests like 25.3 where transitions between stations often consume precious seconds.The conversation takes a particularly passionate turn when addressing the scaling options. Many of the athletes in the 55+ age group found the  scaled movements "thoroughly unsatisfying," arguing that many Masters competitors can and regularly do perform more advanced gymnastics movements than what's programmed. The coaches propose thoughtful solutions that would maintain the integrity of the competition while being more inclusive.Whether you're analyzing your own Open performance or planning next year's approach, this episode offers valuable insights that bridge the gap between programming theory and practical application. What areas will you focus on improving before the 2026 Open arrives?@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

Are you facing the challenges of competing as an aging athlete? This episode dives deep into the world of CrossFit through the eyes of seasoned competitors, revealing how mindset, community, and personal goals can shape your fitness journey, no matter your age. Join coach David Syvertsen @davesy85 as he chats with Dan Coda @dannehnj, an accomplished CrossFit athlete and dedicated father, who shares his evolving "why" behind competing. Discover why consistency matters more than ever, and how to navigate the ever-changing landscape of the sport.As Dan reflects on transitioning from youthful competition to showing his kids the value of hard work, listeners will gain valuable insights into the mental fortitude required to thrive in fitness. He emphasizes that it's not just about the end results but also about falling in love with the process, enjoying the camaraderie that comes with training and shared hardships, and finding motivation from within, irrespective of external pressures.In a sport that constantly adapts, Dan inspires us to control what we can and remain steadfast in our pursuit of improvement. He shares his experience navigating changes in competition structure and how focusing on personal achievement can ignite passion in your workouts. Whether you're an experienced competitor or just starting your fitness journey, this episode provides actionable advice and encouragement for staying true to your goals.Join us for an insightful discussion, and be inspired to continue your own fitness journey — aiming high and enjoying every step along the way! Don't forget to subscribe and share your thoughts with us after listening.@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

What does it take to keep the magic alive in a community that thrives on grit and perseverance? Coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic invite you on a nostalgic journey as we count down to the 2025 CrossFit Open. Reflecting on our CrossFit Bison family, we share personal stories from past Opens, particularly the unforgettable "point ones," and how these moments have become a cornerstone in defining our gym's vibrant culture. As we look ahead, we discuss the importance of staying true to the core values of the Open, ensuring that every athlete, from novice to veteran, finds inspiration and meaning in the experience.Remember the chaos of 16.1? It was more than just a workout; it was a test of creativity and adaptability as we navigated logistical challenges in our cozy gym space. The overhead walking lunges, bar-facing burpees, and chest-to-bar pull-ups pushed us to our limits while underscoring the power of community spirit. This episode explores how intra-gym competitions have evolved, adding a dynamic edge to our events. Yet, amidst the rising competitiveness, we highlight the essential balance needed to maintain a healthy and supportive environment where everyone feels valued and motivated.Navigating the Open during COVID-19 taught us resilience and adaptability in ways we couldn't have anticipated. Competing in masks was a unique challenge, but it couldn't contain the fire within us. From memorable performances in 21.1 featuring wall walks and double unders, to the strategic lessons learned along the way, we relive those surreal moments that strengthened our bonds. Sharing our journey of recovery, growth, and community support, we aim to inspire all athletes to embrace challenges as opportunities for self-discovery and transformation. Join us as we share insights and stories that celebrate the indomitable spirit of the CrossFit Open.@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

What happens when tragedy strikes at one of the most celebrated fitness events in the world? Hear from coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic as we tackle the deeply felt repercussions of Lazar Đukić's tragic drowning at the CrossFit Games last year. This heartbreaking incident has not only fractured the CrossFit community but has also led to a substantial dip in Open registrations. Join us as we examine the actions of prominent athletes like Pat Vellner, Annie Thorisdottir, and Chandler Smith, who have stepped back from the 2025 Games season, and understand the ripple effects this has on the sport, both as a business and a community built on personal conviction and diverse viewpoints.The CrossFit community often blurs the lines between leaders and influencers, and we can't help but spotlight Chandler Smith's influential presence. Our time with key figures such as Patrick Vellner and Dave Castro gave us invaluable insights into the intricacies of leadership within CrossFit HQ. These interactions highlighted the camaraderie that the CrossFit Open fosters, even amidst recent turmoil. We explore how these events shape perceptions of CrossFit's leadership and discuss the need for discernment when choosing whom to follow.As the future of CrossFit unfolds, the tension between CrossFit HQ and professional athletes advocating for change is palpable. Our conversation pivots to the evolving relationship between CrossFit affiliates and the overarching brand, stressing the importance of community involvement over competitive edge. We encourage open dialogue and mutual appreciation, urging listeners to consider multiple perspectives. By embracing diverse viewpoints, we can better navigate the challenges of leadership and change within the vibrant world of CrossFit. Join us for a thoughtful discussion that aims to enrich and reshape our approach to fitness, community, and mindset.@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

What happens when a college football player turns his passion towards CrossFit? Join us as coach David Syvertsen @davesy85 talks with guest Brian DeCarlo @decarlob1 as he shares his journey from the fields of college sports to the world of CrossFit Bison, transforming not only his life but also the lives of countless others. His story will leave you inspired as we discuss how his athletic history, especially in football and baseball, has shaped his coaching philosophy and approach. Brian opens up about his personal and professional evolution, uncovering how the CrossFit Games on ESPN became a pivotal moment that steered his career towards personal training and Olympic lifting.Our discussion takes a deeper dive into how personal training can serve as a catalyst for beginners and seasoned CrossFit athletes alike. With a spotlight on the economic balance between personal training and group classes, we unpack how tailored sessions can offer a fast track to mastering fundamentals. We also reflect on the challenges posed by the pandemic, illuminating the increased significance of coaches and their pivotal role during such times. If you're curious about how to enhance your CrossFit experience, whether you are new or experienced, this conversation is filled with insights and practical advice.We further explore the nuanced world of specialized training, particularly in Olympic lifting. Brian shares anecdotes of breakthrough moments that athletes encounter and emphasizes the importance of having the right coach to guide their journey. We talk about the often-overlooked benefits of specialized courses that zero in on technique, providing a refreshing break from the typical CrossFit routine. This episode is a treasure trove of wisdom for anyone eager to refine their lifting skills and embrace the journey of continuous improvement in their fitness endeavors.@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

Unlock the secrets to lasting fitness and holistic well-being with our latest episode of the HerdFit Podcast. Join us as coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic introduce you to OUTLAST, Bison Fitness's innovative new gym concept designed to complement the CrossFit experience by focusing on longevity and adaptability. Inspired by thought leaders like Andrew Huberman and Peter Attia, we aim to create a fitness journey that's as much about mental and emotional health as it is about physical prowess.As we explore OUTLAST's unique approach, we confront the challenges of evolving fitness routines, particularly as our bodies signal the need for change. Breaking old habits is tough, especially when you're used to the adrenaline-fueled world of CrossFit. We discuss alternatives like Tim Carroll's Endure gym, which offers a refreshing take on strength and conditioning, minus the competitive pressure. Discover how embracing quality movement can support healthy aging and why different fitness paths cater to different personalities and needs. Whether you thrive on competition or seek a more structured, community-focused coaching environment, there's something here for everyone.Finally, we unveil the strategic decision to establish OUTLAST as its own entity, separate from CrossFit Bison, to broaden our community's reach. Addressing the perception of CrossFit as intimidating, OUTLAST provides a welcoming gateway for newcomers while still offering pathways to explore CrossFit when ready. We envision a community-first approach, ensuring that all fitness levels feel at home. Dive into our vision for Bison Fitness' expansion and learn how we're committed to helping you achieve your fitness goals in a way that works for you. Tune in for an exciting conversation that might just transform your approach to fitness forever.@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

Ever wondered how technology can reshape your fitness journey? Discover insights on our latest episode of the Herd Fit Podcast with coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic as we introduce the innovative Train by PushPress app at CrossFit Bison. We promise to explore how this app transforms traditional score-logging methods and enhances athletes' ability to track their progress seamlessly. Say goodbye to outdated whiteboards and join us in this journey towards smarter training.As we navigate the intersection of competition and community, the episode takes a deep dive into how gym culture can be influenced by auto-ranking systems. The balance between fostering healthy competition and maintaining a supportive environment is essential, and we discuss potential adaptations like chronological score displays to ensure inclusivity. Our conversation reveals the dynamic landscape of gym culture and why it's crucial to maintain a supportive atmosphere, even as high performers push their limits.Lastly, we explore the profound impact of self-worth and personal growth on fitness culture. Drawing from personal experiences, we discuss the often-overlooked pressures of leaderboards and social media on athletes' mindsets. Shifting the focus from ego-driven competition to self-improvement, we highlight the role coaches play in guiding athletes towards healthier attitudes. Join us as we champion the virtues of logging workouts consistently and emphasize quality-driven training over chasing numbers.@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

Christy Link-Petillo @kristy_link, a pivotal force in the CrossFit world and former owner of Brazen Athletics, joins David Syvertsen @davesy85 to share her remarkable journey from yoga enthusiast to CrossFit trailblazer. Christy's story is one of inspiration and transformation, ignited by witnessing the strength and camaraderie of female athletes at regional events. Through her experiences, we uncover the essence of a thriving gym culture, one that fosters community and connection, which played a significant role in Brazen Athletics' success. Her insights are invaluable to understanding how passion and community intertwine to create a supportive CrossFit environment.As we continue our conversation, we navigate the uncharted waters of CrossFit's growth from its raw, community-driven beginnings to a more structured approach post-pandemic. Balancing the zeal for fitness with the realities of business ownership during challenging times is no small feat, and Christy opens up about this delicate dance. Our discussion peels back the layers of developing internship programs for coaches and highlights the importance of integrating them seamlessly into the community. Christy emphasizes the necessity of gym owners staying actively engaged to nurture both coaches and members effectively.In our final segment, Christy and I delve into the intricacies of expanding a CrossFit gym while maintaining a personal fitness journey. We explore the challenges of running multiple locations and the hustle required to ensure quality across the board. The conversation turns to the impact of high-intensity workouts on health, advocating for a balanced approach to fitness. As we wrap up, Christy reflects on the powerful impact of movement and fitness in transforming lives and shares her forward-looking aspirations in golf-specific fitness training. Her story is a testament to the resilience and adaptability required to thrive in the ever-evolving fitness landscape.@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

Discover the keys to a balanced life as Coach David Syvertson and actor Rafi Silver uncover strategies for achieving sustainable health in this episode of the Herd Fit Podcast. We kick things off with Bison gym's Reset Challenge, a motivating initiative that encourages long-term lifestyle changes over fleeting resolutions. Rafi, a familiar voice on our show, shares his journey of balancing nutrition for his acting career while staying committed to his fitness goals. Together, we shed light on maintaining a healthy lifestyle through the lens of personal goals and professional demands.Mindfulness takes center stage as we explore its transformative power in fitness and daily life. I recount my personal path of embracing mindfulness, emphasizing how it reshaped my approach to stress and enriched my overall well-being. Rafi's guidance illuminated the importance of focusing on the process rather than just the outcomes, highlighting how mindfulness fosters curiosity and diminishes self-judgment. We share stories of how being present has improved not only athletic performance but also personal growth and fulfillment.The episode concludes with insights into the profound impact of mindfulness on life's challenges, particularly as athletes navigate the aging process. We discuss how mental training can shift focus from physical metrics to a more holistic approach to well-being. By integrating compassion and loving-kindness practices, listeners learn how mindfulness can enhance self-awareness and promote resilience. Tune in to discover how these practices can help manage stress, anxiety, and transitions, leading to a more rewarding and balanced life.

Join us as we tackle the question: What makes the CrossFit Open a must-experience event for everyone, whether you're a newbie or a seasoned pro? Coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic promise a journey of personal growth, camaraderie, and a test of your limits, as they unravel the often mixed emotions surrounding this global competition.Feel the pulse of the CrossFit community as we explore how the Open serves as a universal fitness test, opening doors to self-discovery and pushing athletes beyond their comfort zones. We emphasize the inclusivity and supportive environment that the Open fosters. Whether you're competitive by nature or simply curious about your capabilities, the Open offers a unique opportunity to unlock potential and foster personal development.The episode also champions the themes of persistence, vulnerability, and unity within the CrossFit community. We argue for participation in the Open as a vital part of one's fitness journey and community engagement. By embracing vulnerability and accountability, athletes confront challenges and celebrate progress. From achieving personal milestones to overcoming unique fitness challenges, this episode encourages celebration, unity, and moving forward together, proving that the Open is far more than a competition—it's a testament to personal and communal growth.@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

Have you ever wondered what it takes to compete at the highest levels of fitness while maintaining your sanity? Join us in an exciting episode as Coach David Syvertsen @davesy85 sits down with the 2024 Legend Championship @thelegendschampionship athletes —Dan Coda @dannehnj, Mindy Macdonald @mindymacd, and Kathleen Staunton @stautie3. Fresh from the competition arena, these elite athletes open up about the mental and physical challenges of pushing through intense, high-pressure workouts. Dan shares his triumphant story of reaching a long-sought milestone, while Mindy and Kathleen recount their strategic approaches to overcoming setbacks, offering listeners a rare glimpse into the world of competitive fitness.As the conversation unfolds, we explore the profound personal growth that occurs between the second and third years of competitive fitness. Our guests reveal how experience combined with mindfulness can offer a powerful edge in multi-day events that demand travel and adaptation. Discover how these athletes handle the balance between self-criticism and self-compassion, and learn practical strategies for managing mental focus during intense competitions. Whether it's the thrill of starting with a rapid workout or the grit required to push through exhaustion and personal limits, this episode is packed with insights for anyone striving to enhance their competitive edge.We wrap up with reflections on the emotional journey of competition, touching on everything from the camaraderie and community support that inspires growth to the disappointment of unmet goals. Through candid discussions on the thrills of outdoor events and the complexities of adaptive lift strategies, we celebrate the perseverance required to navigate the highs and lows of athletic competition. This episode offers a wealth of motivation, encouraging athletes to embrace both the struggles and triumphs on their path to becoming their fittest selves. Whether you're an aspiring competitor or someone inspired by stories of resilience and growth, this conversation promises to enhance your understanding and appreciation of the journey toward fitness excellence.@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

Can you really reach the pinnacle of CrossFit without a dash of luck? Join Coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic as they dissect the 2025 CrossFit Open's latest shake-ups. We tackle the burning question of how well the shorter season might serve the community. We share insights on the adjustments athletes must embrace as they gear up for February 27th's kick-off. You'll learn the targeted strategies to adapt to a season that's as thrilling as it is challenging.The CrossFit scene is evolving, and we're here to guide you through the maze of changes in competition structure. As we reflect on the transition from the 2011-2018 era to the current setup, we ponder the impact of financial incentives tied to Open registrations. Are initiatives like the Community Cup the answer to rekindling unity? We explore these pivotal shifts and offer a glimpse of how to navigate the financial and logistical challenges posed by the quarterfinals.As we wrap up with an exciting discussion about a new partner competition format, we celebrate the pairing of master's athletes with younger competitors. This innovative approach aims to rejuvenate the competitive spirit and broaden the demographic reach. We explore how these partnerships foster camaraderie and community ties, even amidst heightened competition stress. Plus, those wary of the loss of quarterfinals might find a silver lining in the changes this season brings. Join us for an episode packed with insights, motivation, and a call to embrace the evolving world of CrossFit.@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

Marissa Liza @marissa_1082 joins coach David Syvertsen @davesy85 on the Herd Fit Podcast to unravel the rising phenomenon of HYROX, a fitness trend that's capturing the hearts—and muscles—of athletes worldwide. Together, we dive into our personal journeys through the adrenaline-pumping world of HYROX races in Toronto and Dallas, where running meets strength training in a perfect blend. We share the compelling reasons behind our switch from CrossFit to HYROX dissecting how these two challenging disciplines uniquely complement each other by enhancing aerobic capacity and mixed modal work, while posing their own exciting challenges.What ignites the fire in fitness enthusiasts to throw themselves into the HYROX challenge? This episode uncovers the motivations behind these grueling yet exhilarating races, whether you go it alone or team up with a partner. Our conversation takes a candid look at the preparation strategies—both logistical and mental—that ensure participants are ready to tackle whatever the race throws at them. We also delve into the dynamics of the race day atmosphere, from strategic planning to humorous mishaps, providing tips and insights on navigating through the unexpected twists of competition.Training for such high-stakes events brings its own set of rewards and challenges, especially for those transitioning from CrossFit. Marissa and I reflect on how our CrossFit backgrounds have equipped us with the resilience and mental toughness needed for HYROX, while acknowledging the importance of adaptability and inclusivity in these fitness races. Whether you're a seasoned athlete or a newcomer looking for a new adventure, this episode offers a comprehensive look at why HYROX is becoming the ultimate fitness challenge of choice, highlighting its appeal to a wide range of fitness levels. Join us for an engaging discussion filled with laughter, tactical insights, and the shared joy of pushing boundaries.#hyrox @crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

Uncover the secrets to achieving your fitness goals with confidence and purpose with the promiseto guide you through the art of structured progressions. Join coach @davesy85 as he demystifies how both individualized and group fitness programs can elevate your performance and prepare you for life's physical challenges. In this episode, he explores the tried-and-true methods employed at CrossFit Bison, from rowing time trials to increasing back squat volumes, ensuring that you progress at your own pace without the stress of comparing past performances.Dive deep into the mental and psychological aspects of fitness progressions with him, as he shares his personal experiences and insights. Discover how to avoid the common pitfalls of switching programs prematurely and the importance of committing to a routine for at least two to three months to achieve real progress. Engage in a heartfelt discussion about balancing structured training with life's unpredictability and the flexibility of training schedules at Bison. Whether you're preparing for a high-stakes race or simply looking to enhance your general physical preparedness, this episode is packed with strategies and inspiration to help you navigate your fitness journey with resilience and determination.@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

Can overcoming challenges in the gym transform your life outside of it? Coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmeticbelieve it can, and we unpack the pivotal role confidence plays in both fitness and coaching. We share stories from our CrossFit community at Bison and Brock's Taekwondo classes, highlighting how confidence transcends physical achievements and prepares us for real-life scenarios. Join us as we spotlight the inspiring journeys of our interns, Keith and Tara, whose preparation and communication skills are crucial to their growing confidence.Reno's remarkable shift from triathlon to CrossFit and bodybuilding serves as a testament to building confidence through experience. Discover how focusing on the process rather than results can lead to small victories that fuel larger achievements. Reno's story underscores the powerful connection between fitness, mental toughness, and life success, showing that confidence isn't just about what happens in the gym—it's a mindset that permeates all aspects of life. We also tackle strategies to combat negative self-talk that can undermine confidence and performance, emphasizing the importance of mental resilience.Confidence isn't just about seeking external validation—it's about finding purpose and balance in oneself. We explore the emotional highs and lows of athletic performance and the need for athletes to maintain humility and resilience amidst success and setbacks. Learn how mindfulness and realistic self-assessment can help athletes harness confidence as a tool for growth rather than relying on external approval. We wrap up with an exploration of coaching culture, urging coaches to prioritize the service and well-being of athletes over personal recognition, thereby fostering a positive gym environment that champions authentic confidence and growth.@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

What if stepping out of your comfort zone could revolutionize the way you run your gym? Join us as we unpack our transformative experience at the CrossFit Northeast Affiliate Summit, where we discovered the power of collaboration and community within the CrossFit world. Embracing the spirit of shared learning, we explore the ripple effect such events can have on enhancing gym operations, member retention, and the overall CrossFit experience.The weekend kicked off with an invigorating workout alongside CrossFit's top leaders, including CEO Don Fall and Director of Global Affiliates Jada Koons. Their participation not only showcased authentic leadership but also reinforced the vital role of community in CrossFit. We recount the memorable Friday night workout led by Denise Thomas, which broke the ice and built camaraderie among attendees. These shared moments highlighted the importance of engagement and the sense of belonging that underpins the CrossFit ethos.Our reflections go beyond just workouts, delving into the profound impact of mentorship and coaching. We share personal stories, like Denise Thomas's journey influenced by inspirational mentors, emphasizing how encouragement and authenticity can lead to lasting change. By fostering open communication and sharing knowledge with fellow affiliate owners, we advocate for a stronger, more united CrossFit community. This episode is a call to action for gym owners to prioritize growth, strategic decisions, and genuine care to maximize gym value and impact, ultimately enriching the lives of athletes and owners alike.@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

Can a gym truly thrive without a strong community? Discover the secrets to achieving long-term success in the CrossFit industry with coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic. Drawing from over a decade of experience running a CrossFit affiliate, we tackle the complex dynamics of gym business cycles and how to sustain growth amidst inevitable ebbs and flows. We promise to share strategies that can help you prevent decline, even when dealing with fluctuating membership numbers.Join us as we highlight the essential balance between fostering a vibrant community and maintaining financial sustainability. We shed light on real-world challenges like managing open gym memberships and how shifts in members' personal lives can impact a gym's cohesion and growth. By sharing personal anecdotes and insights from industry events, we aim to provide a valuable perspective on why some gyms plateau and how others continue to thrive.We also confront the challenges within the CrossFit community, discussing the roles of media figures and the need for clear communication from CrossFit leadership. We address the perception of CrossFit's difficulty, especially for older participants, and explore how gyms can adapt to better serve those feeling sidelined by traditional models. This episode is packed with reflections and actionable takeaways designed to help gym owners, coaches, and members navigate the fitness industry's ups and downs effectively.@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

Unlock the secrets to crafting the perfect warm-up routine with insights from coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic. Have you ever wondered if your warm-up regimen truly maximizes your performance and minimizes your injury risk? Our latest episode provides a guide to mastering this crucial component of athletic training, addressing the anxiety coaches face in optimizing limited class time for effective athlete preparation. We reveal the art of balancing creativity with structure in warm-ups, sharing personal experiences that illuminate the challenges and rewards of refining these routines. Imagine transforming your warm-up from a mundane chore into an engaging, dynamic start to your workout—it's not only possible, but it could change the way you approach fitness forever.From static stretching to dynamic movement, we explore the evolution of warm-up strategies and their impact on performance enhancement. You'll hear about advanced techniques like Crossover Symmetry and fascial scraping, which offer preventative care for common issues in the upper body and Achilles tendon. Our conversation emphasizes the importance of simplicity and intentionality, encouraging athletes to focus on quality movements. Whether you're a seasoned athlete or a coaching intern, these strategies will provide you with the tools to enhance your warm-up routine and, ultimately, your overall athletic performance. Tune in and discover how a few thoughtful adjustments can lead to significant improvements in your fitness journey.@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

Can you truly prevent injuries in high-intensity fitness programs like CrossFit, or is it just a part of the game? Join coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic as they offer indispensable advice on navigating the physical and mental challenges of fitness injuries. From categorizing injuries by severity to sharing personal anecdotes, we explore how to maintain your training momentum even when setbacks occur. Discover the power of community support and adaptive strategies to keep your fitness journey on track, no matter the obstacles.Transitioning into CrossFit from other sports? Your athletic history could either be your greatest asset or your biggest challenge. We discuss the importance of understanding past sports experiences and accumulated injuries, emphasizing how they can impact your current performance. Effective programming and coaching are crucial, and we dissect the differences between good and bad gyms, underscoring the need for a cautious yet positive approach in maintaining a safe environment for all fitness levels. With insights into how CrossFit programming has evolved, we aim to enlighten athletes on the best practices for injury prevention.Don't underestimate the significance of mobility, warm-ups, and recovery in your fitness routine. Prioritizing these elements can make the difference between a sustainable fitness journey and the risk of recurring injuries. We offer practical advice on integrating mobility into your lifestyle and adjusting workout intensity based on recovery and lifestyle factors. By redefining self-worth beyond gym performance, athletes can achieve long-term fitness success without compromising health. Join us for an engaging discussion that promises to transform your approach to training and recovery.@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

Join us as we peel back the curtain on the Bison Brawl 2024 with our insightful Join coaches David Syvertsen @davesy85 and Adam Ramsden @w.a.ramsden. Our conversation offers a unique perspective into the meticulous art of planning and executing a successful CrossFit event, revealing both the triumphs and the unexpected hurdles encountered along the way. You'll gain an appreciation for the immense role of community and volunteer support, as well as the careful choreography behind the heat schedules and equipment management that keep the competition running smoothly.Witness the behind-the-scenes drama as we tackle the unforeseen challenges that arise in the heat of competition. From last-minute equipment adjustments to scheduling conundrums, Coach Adam shares his strategy of taking mental snapshots to appreciate the chaos while maintaining focus on delivering an exceptional athlete experience. Our stories underscore the importance of adaptability and quick decision-making, drawing parallels to the athletic mindset needed for peak performance. Despite the logistical stressors, our resolve remains unwavering: to create a fun, safe, and memorable environment for all involved.Reflecting on the vibrant atmosphere and the evolution of workout formats, we celebrate the grassroots nature of events like the Bison Brawl. These competitions not only test the limits of elite athletes with accessible yet challenging exercises but also foster a sense of unity and support local economies. As we recount the memorable moments and rewarding feedback from participants, our commitment to the fitness community shines through, reaffirming the significance of planning and creating unforgettable experiences for both athletes and spectators alike.@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

Join coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic as we explore the transformation of the Masters CrossFit Games 2024 in Birmingham, Alabama. We'll contrast this year's experience with the previous traditional CrossFit Games and discuss whether these athletes preferred the spotlight of a dedicated event or the prestige of competing alongside elite athletes, even with less attention. We'll dive into the logistics of event layout, drawing on insightful suggestions from others about consolidating key areas and featuring premium vendors on the competition floor. We'll also discuss the importance of family-friendly activities and tackle the safety concerns that come with them. Our goal is to explore strategic planning to ensure all attendees have an enjoyable and memorable experience.Curious about the challenges and triumphs of broadcasting a large-scale CrossFit event? Tune in as we reflect on the broadcast execution of the Masters CrossFit Games and the invaluable role of volunteers. We'll share our thoughts on the potential for expanding Masters CrossFit, highlighting ideas for longer endurance workouts and integrating community competitions. The financial viability of the event is a critical topic, and we emphasize the need for continued support from CrossFit and the community to sustain this vital aspect of CrossFit culture. Join us for an episode packed with insights, reflections, and forward-thinking ideas for the future of Masters CrossFit.@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate 

What if your discomfort in running could be transformed into a rewarding fitness experience? Our latest episode unpacks the art and science behind effectively scaling running workouts in a CrossFit setting. Join coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic as they navigate the intricacies of gym programming at CrossFit Bison, where many athletes grapple with choosing between running and machines like the rower, ski, or (gulp!) the assault bike. We tackle the real issues—like equipment choices and the temptation of athletes shortening their prescribed scales—and offer practical solutions to ensure everyone gets a balanced and effective workout. Ever wondered how body weight impacts your performance on different fitness machines? We dive deep into the complexities of balancing running and biking workouts, with insights that might make you rethink your approach to fitness. From discussing potential weight classes to sharing stories of overcoming running-related injuries, we highlight the importance of perseverance and stepping outside comfort zones. Our goal is to inspire you to reflect on your workout intensity and commitment, encouraging a mindset that embraces both the challenges and the rewards of running. Tune in to elevate your understanding of fitness scaling and athlete development!@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate 

What happens when an elite athlete faces a career-threatening injury just a year before the biggest competition of their life? Join Join coach David Syvertsen @davesy85 as 2024 Masters Games athlete Tracey Magee @tracey_magee_fitness shares her incredible story of resilience and recovery after a significant shoulder injury and reconstructive surgery. Tracy opens up about the emotional rollercoaster and physical hurdles she overcame to make a remarkable comeback. Her journey is a testament to the power of perseverance, the importance of a supportive community, and the mental toughness required to compete at an elite level.From the initial stages of rehabilitation to the cautious reintroduction of complex CrossFit movements, Tracy recounts her methodical approach to getting back to high-intensity workouts. She highlights the crucial role of a supportive environment, the psychological challenges of modifying her workouts, and how changes in competitive thresholds offered her a needed reprieve. Tracy's candid reflections on strategizing for competitive workouts and building confidence through balanced pacing and self-awareness provide valuable insights for anyone facing similar struggles.In the heat of the CrossFit Games, Tracy navigates the highs and lows with unwavering determination. She shares her experiences of managing ongoing injuries while pushing for peak performance, the importance of mental resilience, and the critical support from training partners and family. From the adrenaline of the first workout to the hard-earned triumphs in physically demanding events, Tracy's story is not just about athletic achievement but also about the indomitable spirit that drives her. Whether you're an athlete or someone seeking inspiration, Tracy McGee's journey is a powerful reminder that with the right mindset and support, you can overcome even the most daunting challenges.@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate 

Curious about the benefits and challenges of having a dedicated Masters event? In this episode of the HerdFit podcast, Coach David Syvertsen @davesy85 records live from Birmingham, Alabama, home of the 2024 Masters CrossFit Games. The episode features interviews with top athletes and coaches, providing a unique perspective on the first standalone Masters division event. Guests include:Justin Lasala, 2024 50-54 Men's Champion @justin_lasala @gardenstateathletics Janet Black, 2024 50-54 Women's Champion @wjblack247Jason Lydon, CrossFit coach @jasonleydon @conquerathleteTim Paulson - PRVN Coach and 7x Games Athlete @trexpaulson @PRVNfitness Pamela Gagnon - Gymnastics Skills Coach & 50-54 Games athlete @pamelagnon @performanceplusprogramJake Lockert - President and Director of Mayhem Athlete Programming @jakelockert @mayhemathlete Craig Kenney - 35-39 Games athlete and Affiliate Owner @branford_crossfit These interviews delve into the challenges and benefits of hosting a separate Masters event, training philosophies, community support, and the growth of the Masters CrossFit Games.Tune in for a packed episode filled with inspiring stories and valuable insights from the Masters CrossFit community.@bergencosmetic @crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate 

The tragic passing of Lazar Djukic during the first event of the 2024 CrossFit Games has sent shockwaves through the community. Join coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic as we navigate this emotional rollercoaster and reflect on the broader implications it holds for athletes, coaches, and event organizers alike. We emphasize the importance of open dialogues and understanding multiple perspectives, urging our listeners to consider the evolving nature of CrossFit as a sport and its safety measures without rushing to conclusions.What does it mean to be accountable in the world of CrossFit? We explore this complex question by examining the shared responsibility between athletes, coaches, and event organizers when it comes to safety and performance. We delve into the tension between pushing limits and ensuring safety. Our discussion raises critical questions about whether preventive or reactive approaches are more prevalent and how we can find a balance between challenging workouts and potential dangers.Finally, we tackle the public perception and controversies surrounding CrossFit, especially after such extreme incidents. From online critiques to personal anecdotes, we analyze how these views shape the image of CrossFit and discuss the need for better communication and transparency from leadership. We ponder the future of the CrossFit Games, debating whether drastic changes or greater community engagement from figures like Dave Castro could pave the way for positive transformation. Join us as we stress humility, accountability, and thoughtful responses to adversity as the keys to CrossFit's long-term growth and resilience.@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate 

Unpacking the evolution within and outside of CrossFit continues with Part 2 of our interview where coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic sit down with Tim Carroll @tim.carroll, the dynamic owner of 908 Athletics @908athletics.We'll explore the evolving dynamics of relationships among gym owners over the past decade. Gone are the days of competition and secrecy; today, cooperation and mutual support are the norms. Through compelling stories, Tim illustrates how local gym owners now foster positive relationships, maintain professional ethics, and ensure open communication. We'll delve into the importance of accountability, self-reflection, and focusing on one's gym improvements while respecting the community's shared goals.Lastly, we dive into the broader fitness landscape, examining the rise of boutique group fitness classes and the misconceptions surrounding CrossFit. Tim introduces Endure, a gym that offers structured bodybuilding coupled with longevity training, making it accessible to a broader audience. We'll discuss how diverse fitness options cater to different needs, sustain long-term engagement, and promote health and happiness. Tune in for an engaging discussion on thoughtful decision-making, innovation in gym ownership, and adapting to the ever-changing fitness industry.@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate 

Ready to get inspired by a story of passion, resilience, and community? Join us as coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic sit down with Tim Carroll @tim.carroll, the dynamic owner of 908 Athletics @908athletics, who reveals his transformative journey from a finance career to not only a CrossFit affiliate owner, but the owner of THREE gym locations.Curious about what it takes to start a successful gym empire? Tim shares the secrets behind his entrepreneurial leap, highlighting the essential role of his now-wife, Erin, whose unwavering support and practical execution brought his vision to life. From the nitty-gritty of building a 1700-square-foot gym to the critical importance of a supportive partnership, Tim's narrative is a testament to the power of combining passion with practical support. Learn how the right team and strategic decision-making can make all the difference in creating a thriving gym community.Balancing the needs of an evolving fitness community is no small feat, and Tim offers valuable strategies for maintaining a high-energy, inclusive atmosphere. Listen as we discuss adapting business models to meet the changing demands of both owners and members, the significance of hiring the right people, and the evolution of gym culture. This episode provides actionable advice on leadership, creating positive client experiences, and sustaining the intensity and spirit of CrossFit as members age. Whether you're a gym owner, coach, or fitness enthusiast, this conversation is packed with practical tips and heartfelt reflections that you won't want to miss.@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate 

Ever wondered what goes into meticulously planning a top-tier fitness competition? Discover the behind-the-scenes magic of the upcoming October 2024 Bison Brawl at CrossFit Bison in Midland Park, New Jersey. Join host David Syvertsen @davesy85 and cohost and event director, Coach Adam Ramsden @w.a.ramsden, as they unpack the complexities of designing workouts that challenge, engage, and entertain. From balancing demanding physical tests with safety protocols to ensuring an electrifying atmosphere for spectators, we provide a real sneak peak to the exciting event.Intrigued by the logistics of running a seamless fitness event? We break down the intricate details, such as optimizing gym layouts, timing workouts to avoid burnout, and creating functional warm-up areas within spatial limitations. Listen as we stress the crucial role of clear judging standards to maintain fairness and reveal strategies for managing a diverse array of equipment. Whether you're an athlete or a fan, learn about the fine balance between competitor readiness and viewer enjoyment that ensures a memorable experience for everyone involved.Curious about the thought process behind competition programming? Uncover the strategic elements that make the Bison Brawl workouts unique. We dive into the rationale of a three-station workout sequence, emphasizing endurance, adaptability, and the importance of practice. Gain insights into our decision-making for movements and transitions, and how these choices impact overall team performance. Stay informed with our communication plans via CrossFit Bison's Instagram @crossfitbison and upcoming emails, and get a sneak peek into future episodes. Tune in for an episode brimming with energy, expertise, and excitement for what promises to be an unforgettable competition.#bisonbrawl@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate 

Are you struggling to find the perfect balance between gym membership growth and member retention? Join us on the Herd Fit Podcast where Coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic share their unique experiences and insights to help you master this crucial aspect of gym management. From the complexities of financial stability to the art of decision-making in a community-focused environment, they cover it all. Learn how to anticipate challenges and pivot smartly to maintain a thriving gym community.In this episode, we tackle the intricacies of creating a welcoming gym environment, especially when dealing with popular class times and integrating new members. Our conversation dives deep into practical strategies for coaches to ensure newcomers feel welcomed without neglecting long-term members. We share personal anecdotes and proven techniques to foster inclusivity and maintain a positive atmosphere even as your gym grows.But that's not all—we also dig into the thorny issue of membership pricing and retention. You'll hear about the pitfalls of discount-driven new memberships and how to value your loyal, long-term members. We discuss adapting gym programming to meet the evolving needs of your community and the importance of events in building a strong, supportive gym environment. Tune in for actionable advice and emotional insights on balancing member needs while ensuring continuous growth and satisfaction.@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate 

Can implementing judges in CrossFit benchmark workouts like Fran and Elizabeth take your training to the next level? Coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic tackle the provocative idea of introducing judges for these iconic workouts, weighing the logistical hurdles against the potential for more accurate performance assessments. We explore the fine line between fostering a fitness-centric atmosphere and the desire for precision, and how having judges could transform the structure of your typical CrossFit class, enhancing both performance and efficiency.Moving into the complexities of group fitness, we delve into the nuances of maintaining workout standards during benchmark workouts such as Kelly. Is personal accountability enough, or should there be a more structured approach? We discuss the pivotal role of coaching oversight in upholding form and standards without disrupting the flow of the workout. The episode highlights how athletes should focus on personal growth rather than falling into the trap of over-competitiveness, interpreting whiteboard results wisely to serve the broader goals of group fitness.Finally, we provide a comprehensive guide on effective scaling strategies, especially for those new to CrossFit. From attending whiteboard talks to making informed decisions about scaling based on personal limits, we emphasize the importance of understanding the intended stimulus of each workout. Varying your scaling techniques, like alternating between ring rows and banded pull-ups, can significantly enhance your overall strength and stability. Wrapping up, we underscore the importance of consulting with coaches while cultivating self-awareness and independence in your training journey.@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate 

What would it take for a CrossFit athlete to become an elite Hyrox athlete? Join us on this episode of the Herd Fit Podcast as coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic welcome Dr. Alandra Greenlee @dr.alandragreenle, CrossFit Bison member, who takes us through her remarkable journey in sports and fitness. Dr. Greenlee  shares her intriguing story of how she evolved from a young swimmer to fencing in college, tackling endurance events during med school, discovering CrossFit during her medical residency in New Jersey in 2017 and then emerging as an elite Hyrox athlete. Her narrative is both inspiring and informative, illustrating the dedication and versatility needed to excel in multiple athletic disciplines.We delve into the structure and appeal of Hyrox races, a unique combination of eight one-kilometer runs interspersed with challenging workout stations like the Ski Erg, sled pushes, and wall balls. Dr. Greenlee explains why the consistency of Hyrox compared to the varied nature of CrossFit events is attracting a growing number of participants. We also discuss the different competition levels, from scaled to elite, and how some CrossFit gyms are now incorporating Hyrox -specific programming. This episode sheds light on the synergy between Hyrox and CrossFit, offering insights into training strategies and the benefits of integrating both into one's fitness regimen.Dr. Greenlee also offers practical advice on the financial and logistical aspects, from entry fees to travel considerations, and the importance of tracking performance data. We also explore the rise of Hyrox gyms, their affiliation with CrossFit, and the integrity of judging in these competitions. Finally, we touch on footwear preferences among Hyrox competitors and the potential for collaboration between Hyrox and CrossFit athletes. This episode is a treasure trove of information for anyone interested in the growing trend of Hyrox in the fitness community.@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness #hyrox #hyroxworld #hyroxtraining 

Ready to uncover the secrets of hosting a successful CrossFit competition? Join coach David Syvertsen @davesy85 on the unveiling of the Bison Brawl, set for October 5th, 2024. Hear firsthand about the initial challenges and triumphs of bringing this event to life. This episode brings insight to the decision-making process behind three divisions—scaled, masters (40+), and RX—designed to ensure inclusivity and cater to a diverse range of athletes. You'll get an insider's look at the meticulous planning stages and what participants can expect, including crucial details like age verification for masters athletes.But that's just the beginning! Discover the vital role volunteers play in the success of CrossFit events and why community support is indispensable. We will delve into the reasons behind opting for a team-based format this year, aimed at fostering a fun, community-oriented atmosphere while retaining the competitive edge. Plus, we share valuable tips on choosing the right competition partner and programming balanced workouts that reflect core CrossFit principles. Whether you're a seasoned competitor or considering your first contest, this episode promises to enrich your Bison Brawl journey from start to finish.@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

Ever wondered what it takes to reach the pinnacle of CrossFit competition? Join coach David Syvertsen @davesy85 featuring a compelling conversation with Joe Pierro @jersey_jp, a North America East 2024 Semifinalist. Joe's journey from battling an injury during the CrossFit Open to securing a spot in the semifinals is nothing short of inspirational. We dive deep into the pressures and anxieties that come with competing at such a high level and the emotional rollercoaster of performing on the grand stage among the elite.This episode also unpacks the nitty-gritty details of CrossFit competitions. From the footwear dilemmas that can make or break your performance to the grueling recovery processes that test your mental resilience, we cover it all. Listen in as we discuss the importance of strategic planning for subsequent events, humbling performance reflections, and the mindset required to push through tough workouts.Finally, we'll explore the emotional and physical toll of maintaining elite fitness levels, especially for those balancing demanding careers and personal commitments. Joe provides invaluable insights into the significance of support systems, pacing, and grip strength training, as well as the raw emotions that accompany both failure and success. Whether you're a CrossFit enthusiast or just someone passionate about fitness, this episode offers a wealth of knowledge and inspiration. Don't miss out on this candid and heartfelt conversation.@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

Can you maintain peak physical fitness while navigating pregnancy and motherhood? Join us in this inspiring episode of the HerdFit Podcast with coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic as we welcome our special guest, Tara Porfido. From discovering CrossFit in a college club to finding her community at a gym during grad school,Tara's commitment to her workouts, even through her recent pregnancy, highlights her exceptional attitude and consistency.From the standard six-week recovery period to foundational exercises and the emotional rollercoaster postpartum, we discuss the multifaceted aspects of reclaiming both physical and mental well-being. Tara's story sheds light on the pressures women face to regain their pre-pregnancy fitness levels and the importance of realistic goals and self-compassion.Discover the power of community support in navigating pregnancy and postpartum life. A tight-knit group of pregnant women and new mothers provided Tara with the motivation and camaraderie needed to stay active. We also reflect on how the mental toughness fostered in CrossFit can translate into parenting challenges for all CrossFit athletes, from sleepless nights to life's daily demands. Finally, we share insights on how the CrossFit community can better support pregnant women and new mothers, emphasizing the invaluable role of community resources and setting personal, attainable goals for the journey ahead. Join us for an episode filled with insights, inspiration, and the strength of community through fitness and motherhood.@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

As the grueling Murph challenge of Hero Week is upon us, Dave's brother, Mike, joins us to share invaluable insights from his 20 years in the Army. This isn't just about physical strength; it's a profound journey through the sacrifices and mental resilience crafted in the crucible of military training and the camaraderie of CrossFit. Mike's narrative weaves together the ethos of these two worlds, shedding light on how they foster not only a robust physique but also fortify the mind and spirit against life's battles.Our conversation honors those who've laid down their lives, as we delve into the compelling stories behind CrossFit's hero workouts. Mike's firsthand accounts from the front lines, including rigorous experiences from West Point to the personnel who are highly specialized, underscore the importance of a comprehensive fitness approach. These tales are more than mere anecdotes; they exemplify the vital role that physical training plays in military readiness and the everyday challenges we all face. It's an intimate reflection on leadership and the importance of setting an example from the top down.We wrap up this heartfelt discussion with a focus on the critical issue of mental and emotional wellness within the military, with Mike opening up about the proactive steps taken by the military to support soldiers' mental health. He also shares personal practices for maintaining mental clarity amidst the high-stress environment of military service. As we pay homage to the bravery exhibited in Afghanistan's Kunar province, we invite you to carry forth the legacy of our heroes, honoring their stories and the indelible marks they leave on the world."PK"5 rounds for time of:225-lb. back squats, 10 reps275-lb. deadlifts, 10 reps400-meter sprintRest 2 minutesDedicated to U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013. The 28-year-old was assigned to 1st Battalion, 3rd Special Forces Group (Airborne), in Fort Bragg, North Carolina. Pedersen-Keel was fatally injured in Jalrez District, Afghanistan, from small-arms fire from an Afghan security-forces member. This "PK" Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Friday, July 3, 2015.@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

S05E150 Harmonizing CrossFit's Competitive Future: Leadership, Communication, and JudgingAre the voices of CrossFit's leaders striking the right chord with the community, or is it time for a tune-up? Coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic have a no-holds-barred discussion on the leadership symphony—or cacophony—that's shaping the future of CrossFit. We're not just spectators; we're embedded in the trenches as consumers, affiliate managers, coaches, and athletes. Prepare to gain critical insights as we propose actionable solutions to harmonize decision-making and amplify the sport we're all passionate about.CrossFit's evolution is akin to a complex dance—steps forward, steps back, sometimes a leap into the unknown. In this groove, We break down the choreography of CrossFit's communication and the CrossFit Games' development. We scrutinize the leaderboard's transparency, the qualification process, and the financial footwork involved, all while considering the delicate balance between inclusivity and the elite beat of competitive integrity. This chapter is a backstage pass to understanding the rhythm and reason behind the sport's transformative journey.Finally, we turn the spotlight on the oft-debated judging controversy within CrossFit competitions. From leaked workouts to the potential of video submissions shaking up fairness, we dissect every angle. Plus, we weigh the pros and cons of a community-engaged judging system and explore how Masters athletes might pirouette through the current challenges. Join us as we choreograph solutions for a sport that keeps us all on our toes, ensuring that every rep and every workout hits the right note.@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

As Mother's Day rolls around, we embrace the spirit of motherhood and athleticism by bringing you a heartfelt conversation with Amy Edelman, a CrossFit competitor whose strength extends beyond the gym. Balancing the demands of life with the rigors of CrossFit competition. Her candid revelations about the pressures of maintaining peak performance while trying to achieve life balance will resonate with all of us.This episode peels back the curtain on the often unseen struggles that come with the territory of elite fitness. We traverse the landscape of burnout, the necessity of an off-season, and the psychological gymnastics athletes like Amy perform when transitioning between intense competition and necessary rest. Her experiences underscore the reality that the pursuit of athletic greatness must be tempered with periods of recovery and personal reflection, lest the joy of the sport become overshadowed by the weight of obligation.As we close our time with Amy, we reflect on the future of fitness, the shifts in mindset that accompany the evolution of a competitor into the next stage of athleticism, and the courage it takes to step back from the limelight for the sake of well-being. Whether you're an athlete, a coach, or an admirer of resilience, this discussion invites you to consider the harmony between pushing limits and embracing life's other passions. From coping mechanisms to setting new goals, we explore the full spectrum of what it means to be a competitor, a mentor, and a devoted parent in the dynamic world of CrossFit.

The CrossFit Quarterfinals 2024 are now complete, but we are just getting started! Coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic recap the Quarterfinals with guest and Bison athlete Mindy MacDonald @mindymacd where we wade into the deep end right away with  the latest video standards controversy and engage in a candid discussion about maintaining the integrity of the sport—whether it's facing the scrutiny of a video review or owning up to each rep—emphasizing the vital role of personal responsibility in fair play. Then Mindy brings her insights and personal experiences to the table, offering unique perspectives on the strategies, intensity, and determination displayed by this year's athletes. We'll break down each event, discussing the physical and mental challenges the competitors faced. Whether you're a CrossFit veteran or a newcomer to the sport, this episode is packed with thrills, analysis, and expert commentary that you won't want to miss.From video recording for competition submissions to overcoming setbacks with resilience, we cover the gambit. This episode serves as your all-access pass to the experience that was CF QF 2024,  leaving you ready to charge into your own fitness venture, excuses left at the door. @crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

Embark on a CrossFit journey that's as rewarding as it is challenging, with our essential guide for the CrossFit novice and expert alike. Coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic are ready to guide you through the early stages of your CrossFit adventure with anecdotes, pitfalls to avoid, and a treasure trove of tips for mastering this intense fitness regimen. If you've ever felt overwhelmed by the complex movements or the vibrant community of a CrossFit gym, we've got your back, sharing our experiences and the epiphanies that transformed our own fitness paths.Strap in for a no-nonsense look at what to look for in beginner (or on-ramp classes), and how the proper approach to scaling movements can be the smartest move you make. We discuss the importance of proper gear, from the shoes that ground you to the grips that save your skin, and how personalizing your equipment can make a world of difference. Plus, we reveal why tracking your progress is more than just a number's game—it's a psychological strategy that primes you for peak performance. By the end of this heart-to-heart, you'll understand why virtuosity in movements and a commitment to mobility can mean the difference between plateauing and reaching new heights in your CrossFit journey.Discover the transformative power of a supportive gym atmosphere and why community is one of the most powerful tools in your fitness journey. As we wrap up, we encourage you to seek wisdom from coaches, engage with fellow athletes and remember: CrossFit is a marathon, not a sprint, designed to be a lifelong commitment to your health and vitality. So tune in, lace up, and prepare to meet the best version of yourself—one WOD at a time.@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

Ever wondered how the CrossFit Open can serve as your ultimate fitness barometer? Coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic do a thorough debrief of this year's global competition. From dissecting the inclusivity of the workouts to debating their fairness, we've left no stone unturned. We're not just talking about how to interpret your results but also about using them to tailor your training plans for the year ahead. We share stories of individual athletes who exemplify the transformative power of dedication and focused training. We'll explore the importance of quality movement, pacing, while maintaining and increasing your current strength levels. It's all about continuous improvement, and we're here to guide you through making the most of your Open experience.If you think you've hit a plateau, think again. We'll discuss the camaraderie and motivation that will help you break through to the next level. Lace up your shoes and tune in for a dose of motivation and actionable advice to help you crush your CrossFit ambitions.@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness 

Ever wondered best to gear up for high-stakes CrossFit competitions? This week on Herdfit Podcast, coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic break down the adrenaline-fueled journey from the end of the 2024 CrossFit Open to the ramp-up for the QuarterFinals. Whether you're a seasoned athlete or a first-timer stepping into the competitive arena, we've got your back with a treasure trove of strategies, from goal setting to perfecting your mental game.The road to the Quarter Finals is paved with more than just sweat; it's a meticulous blend of preparation, community support, and strategy. We tackle the nuts and bolts of what it takes to thrive in this environment, sharing firsthand experiences and the collective wisdom of gym owners, coaches, and athletes. From securing gym space to understanding the critical importance of a judge's course, we lay out the blueprint for success. Plus, we don't shy away from discussing the lifestyle factors that could make or break your performance — think nutrition, sleep, and stress management, not just increased workout volume.As competition day looms, remember that it's not all about the physical grind. The final stretch is about sharpening your mental edge and embracing the calm before the storm. We'll guide you through the importance of a deload period and why the last 10 days should focus on routine maintenance rather than strenuous workouts. Join us as we share stories, cautionary tales, and our personal approach to ensuring you're not just ready but primed to bring your best to the Quarter Finals. Tune in and transform your CrossFit journey with wisdom from the trenches!@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness #crossfitquarterfinals

Ever found yourself scrolling through a flood of fitness feats on Instagram and wondering where humility fits into the picture? That's exactly the kind of question coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetictackle in our latest HerdFit episode. We're peeling back the layers on the often-unnoticed virtue of humility in the CrossFit community, sharing raw experiences and reflecting on how an ego in check—or unchecked—can shape the core of our fitness families.Get ready for a deep and meaningful conversation that's not just about nailing your next PR. We're talking about the art of staying humble while sharing personal triumphs, and how coaches like us can spotlight our members' achievements without overshadowing them with our own stories. Hear about our own run-in with the arrogance of skipping a prescribed warm-up, and how it served as a humbling reminder of the importance of following our own coach's advice. We speak to the significance of coachability among athletes and how a humble approach can lead to peak performance.As we wrap up, we look beyond the barbells and chalked hands to the ways humility impacts our daily communications. From apologizing for and learning from errors to ensuring everyone in our gym communities feels valued—no matter their status outside the gym walls—we're underlining why humility is a heavyweight champion in its own right. Don't miss this call to action for a more grounded approach to fitness and life that champions mutual respect and personal growth.@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness #crossfithealthsummit

Have you ever been tempted to redo a workout, convinced you could smash your previous score? Coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic break down some factors in helping you make that decision. We're not just talking about the physical impacts—though those are serious too—but also the mental and emotional toll that comes with trying to hit that restart button. Whether you're dealing with a snapped jump rope or the sting of being outperformed, we've got the lowdown on when a do-over is actually worth it, and when it's best to chalk it up to experience.We break down the aftermath of workouts, the imperative of staying mentally engaged, and why sometimes your biggest competitor is the one staring back at you in the mirror. But what about when the dust settles, and the leaderboard is staring you in the face? We wrap up the conversation examining how our response to workouts can mirror our approach to life's obstacles. From setting personal benchmarks to managing the emotional whirlwind of competition, we share stories from the trenches and the profound lessons learned. Join us as we reveal how embracing your performance and focusing on long-term growth can be the ultimate win, both in the gym and beyond. So, if you're looking for courage to face those high-stakes moments head-on, this is the episode that might just change your game.

Discover the transformative power of fitness for both body and mind as co-host Sam Rhee @bergencosmetic takes host David Syvertsen @davesy85 through his enlightening experience at the CrossFit Health Summit @crossfithealth. It's not every day that you get a front-row seat to the convergence of cutting-edge science and grassroots wellness, where professionals and enthusiasts alike gather to redefine health paradigms. From the potential of VO2 max as a longevity predictor to the intriguing idea of 'exercise snacks,' this episode unpacks a treasure trove of insights. You'll hear from CrossFit-adjacent experts like Drs. Rhonda Patrick @foundmyfitness, Tom McCoy @vitalhumandoc and Chris Palmer @chrispalmermd who are trailblazing a path for how we approach mental health, physical training and community.Gear up for an exploration into the muscle-centric philosophy of Dr. Gabrielle Lyon @drgabriellelyon as we debate the nuances of high-protein diets and the crucial role of resistance training. The summit may have tested the physical limits of its participants with an old-school workout before the conference, but it's the mental takeaways that we hone in on, discussing strategies discussed by experts such as Graciano Rubio @wallstreetweightlifter for elite competition preparation and the underrated importance of recovery. We delve into the societal shifts post-COVID-19, touching on how health trends could inform treatments for mental disorders. Whether you're a seasoned CrossFit devotee or simply curious about how metabolic health intersects with mental well-being, this conversation is poised to challenge and inspire your approach to wellness.@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness #crossfithealthsummit

What are you supposed to do now that your New Year's Reset Fitness Challenge is done?Concerned that the new health resolutions will not stop the slide back into old habits? You're not alone. Join hosts David Syvertsen @davesy85 and Sam Rhee @bergencosmetic with guest coach "The Professor" Adam Ramsden to dissect the New Year fitness crash and discuss the psychological elasticity that often leads to rebounding after setting ambitious health goals. We share insights on how to create sustainable changes that stick, drawing from personal experiences and the wisdom of health gurus. Whether it's about setting realistic goals or the mental gymnastics of fasting, we're exploring it all to keep you on track without the snapback.We discuss our experiences with the ups and downs of reset challenges and the practice of fasting and how incremental changes can make a lasting impact. We delve into ways to avoid the all-too-tempting overindulgence post-fast. Plus, we don't shy away from the highs and lows of competition, sharing stories from the trenches of the CrossFit Open and the crucial 'cool down' phase that follows.Wrapping up, we turn to the art of planning for conquests ahead with strategies for long-term health goals. Discover how even a brief vacation can reshape your outlook on your fitness journey. From the hook grip in weightlifting to the nuances of nutrition, this episode is a treasure trove of tips and anecdotes to fuel your health and fitness aspirations with the HerdFit Podcast guiding the way.@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness