The NCR Podcast

In the second and part of this series, we cover a broad stretch of hot topics in the nutrition world: including what's the buzz about creatine, can general nutrition advice be applied across genders, fuelling for early morning workouts, and who and when you should be taking electrolytes.0:40 - High-protein fad1:55 – The protein gap4:10 – Who should take creatine?8:15 – We all need electrolytes 11:41 – Electrolyte timing13:26 – Morning workout fuel18:20 – Competition day food20:50 – Candy is not fuel22:39 – Influencers don't have their life together23:36 – Organic food supremacy and anti-microplastics Sam's email: sam@crossfitncr.caJules' instagram: @athl_eats

In the first part of our two part series, we sit down with Coaches Jules and Sam to talk about their experiences as nutrition coaches. We learn what their approaches to nutrition are as nutrition coaches, the importance of habit building in a nutrition plan, what working with a nutrition coach can look like, and what are some key signs that signal a healthy relationship with food. Enjoy! Timestamps:(00:20) – Jules and Sam's personal nutrition coaching philosophies (03:25) – Tracking progress (05:40) – Hyperfocus on “data” and measuring performance (06:55) – What working with a nutrition coach can look like (09:50) – Starting with the foundations (13:35) – Determining your macro split(16:50) – How do you know if someone has a good relationship with food?(18:35) – Don't let Instagram tell you what to eat(21:50) – Matt story and Sarah's support  (26:30) – Sam and Jules' indulgent meal(27:50) – Sam and Jules' contact

In this episode, Paul, Sam, Alessia, and Rez sit down to preview the in-house comp and get athletes fired up. They discuss what teams they're excited to see, predict what skill sets will shine, offer advice to in-house comp rookies, and generally send good vibes heading into competition day. 2:10- attendance and history 4:20 - teams with potentially good communication 6:49 - teams that are highly invested in competing and preparing 9:34 - fun team pairings 15:35 - costumes, matching outfits 18:55 - predictions for who will come out too hot 19:50 - first time participants 21:10 - pregnant participants! parents to be! 23:50 - team chemistry and predictions 28:00 - behind the scenes of the in-house comp 29:10 - advice for first time competitors

In this episode, we sit down with undergraduate students, NCR members, and best friend duo: Jules Lemire and Jane Kimball. In the name of a new school year beginning and as a welcome back to our students, we chat about their academic lives, their athletic lives, and the interactions between the two. As Nova Scotian natives, the two discuss how some of the challenges they faced in commuting, time management, and making friends both inside and outside the gym. Jules and Jane's experiences offer authentic insights into being a young student in a new city who find solace in community and fitness.    3:40 – Jules and Janes' intro to CrossFit and NCR 9:40 – first year overview, making friends at school  13:50 – difference between CrossFit communities 17:50 – commuting to the gym – unreliable transit, walking in a snowstorm 27:05 – eating and nutrition strategies – meal prep vs. meal plan 30:20 – navigating busy times of the year – The Open, exam season, etc. 36:55 – concluding thoughts & advice for student athletes

In the episode, Reza and Sam chat about the launch of the "Priorities" programming at CrossFit NCR. This leads to conversations about who needs personalized programming, how to know if your programming is working, how to attack your weaknesses, and more. 0:30 – What is “programming”? What is CrossFit programming?  3:55 – Markers to know your fitness programming is working 8:20 – CAP programming 13:15 – What are “priorities”? 22:00 – Audience Question: what workouts do I prioritize if I can only go to the gym a few times per week? 23:30 – What is Zone training? 29:50 – Audience Question: When does an athlete need individualized programing? 34:40 – Is it necessary for a competitive athlete to have a coach? 43:30 – What were your goals when you started training and how have they changed?

In this episode, PT hosts two members of team NCR Nation, Kendra and Tyler and their coach, Sam, to debrief their trip to Orlando for the North American Semi-finals. The group takes a dive into the highs and lows of events over the weekend, making special mention of Event 1 and Event 4. Kendra and Tyler offer some insights into pre-workout prep and team dynamics and cohesion, while Coach Sam chimes in to offer his coaching strategy for the team and the emotional side of coaching that took him by surprise. The episode concludes with some audience questions and the team's ambitions for the 2024 season.  -- 0:00 – Introduction  3:25 – Mental and physical feelings post semi-finals. 5:20 – How Sam separated being a fan from being a coach  6:32 – How did the team's mental and physical feelings after semi-finals match their expectations? 8:15 – Audience question #1: Event 1 recap 10:30 – Tyler's feelings going into and after Event 1  15:55 – Weekend highlight: Winning Event 4 20:30 – Friday night vibes with the team – chill, exciting, anxious?  25:30 – Tyler's quirky pre-workout routine and team warm up routines for athletes and coach 39:20 – Sam's coaching strategies  44:10 – Goals for next year 53:05 – Audience question #2: Team dynamics on and off the competition floor 54:00 – Audience question #3: Kendra's competition nutrition 

In this episode, Reza sits down with long-time NCR and 2022 NCR Nation Award winner: Justin Mangat. Justin and Rez chat about Justin's journey from San Francisco to Ottawa, why we need more representation of the "every day" CrossFitter, and why he's proud of his NCR workout-pals this season.  2:05 - Justin's intro 13:11 - Reza & Justin's most embarrassing story 19:00 - Open workout predictions and analysis 28:03 - CrossFit coaching ascendancy, NCR's internship process and creating quality coaches 34:20 - Justin's hype list for the Open 49:46 - Justin's shoutouts

This episode features two staple NCR members, Ella and Gabbie, and NCR coaches, Kayley and Alessia. These four sit down to talk about Ella and Gabbie's first classes at NCR, what “stereotypes” they heard about CrossFit before their first class, how CrossFit training has radicalized their perceptions of their body image and autonomy, and how a community of strong women has become integral in their fitness journeys. 1:00 Ella & Gabbie's introductions 2:50 - How did Ella get into CrossFit 9:57 - Ella's preconceptions about CrossFit 14:25 - Gabbie's intro to CrossFit 18:25 - Creating self sufficiency with CrossFit 21:08 - CrossFit & perceptions of our bodies 29:03 - The role of community in Ella & Gabbie's fitness journey 35:57 - How have Ella & Gabbie's perceptions of CrossFit changed over time? 43:44 - gender and fitness journeys, having a community of women

On this week's episode of the NCR Podcast, Rez, Sam and PT sit down to talk about their new venture with their second CrossFit NCR location, NCR Colonnade, discuss the importance of community in a fitness space, their competitive plans for CrossFit NCR in the 2023 season, and reminisce on their competitive CrossFit eras. Introduction - 0-4:05 CrossFit Colonnade - 4:35 5:56 – Coaches moving to Colonnade 10:15 – bringing CrossFit NCR culture to CrossFit Colonnade 14:50 – community as a sense of family 23:12 – Community or fitness? 26:32 – The PT & Reza origin story 32:30 – PT & Reza rehashing competitive eras 40:10 – Quarterfinals 2021, Victor being an icon 41:20 – NCR Teams 2023

This episode is a light and casual one. Here, Sam, Rez, and Alessia answer some rapid fire questions about CrossFit in a conversational style setting. 4:50 - Sub 5' mile or squat 500lbs? 10:20 - If you could eliminate one weakness, what would it be? 14:10 - What's your favourite fitness accessory? 18:00 - Loud music or silence? 22:50 - If you could trade places with one member of the coaching staff, who would it be? 28:55 - who would you choose as your forever workout partner?

*due to some technical difficulties, this episode is an unintentional abrupt ending. In this week's episode, Reza, Sam and Alessia offer their two-cents on the 2022 No Bull CrossFit Games. They discuss the programming, the unique movements premiered at the events, an shocking and unsurprising leaderboard, and what the recreational CrossFit athlete can learn from the Games. 5:53 - intro to CrossFit Games talk 6:27 - volume v. intensity 13:45 - Reza & Sam hit a games workout 19:29 - Podium finishers & Ricky Garard 30:12 - Women's leaderboard 38:19 - CrossFit Games impact on programming 42:26 - Adaptive athletes representation at the CrossFit Games

*Content Warning: This episode mentions depression, suicide, addiction and other mental-health related topics that some may find triggering* If you are struggling and need help, you can call the Ottawa Mental Health Crisis Line: 613-722-6914. This episode spotlights Coach Sam Meahan. He kindly and vulnerably takes us through the chronology of his young adult life. His story details his changing relationship to fitness, his mental health journey, and how CrossFit interplayed between the two. 4:00 - The beginning of Sam's story 6:30 - Sam's introduction to fitness 12:00 - beginning of mental health journey 15:57 - Anti-depressants and Alcohol 19:55 - First encounter with CrossFit 22:21 - *mention of suicide* 26:43 - Sam's first class at NCR 31:49 - What is mental fitness? 34:08 - What peace does Sam experience when he does CrossFit? 36:43 - Sam's passion for coaching 39:05 - Sam's advice to others struggling 43:15 - Sam's closure with the city of Toronto

This week, we bring executive director of Forging Youth Resilience (FYR), DEI council member and long-time NCR member, Mason Alberts. Mason discusses FYR, their goals as an organization, her involvement with CrossFit's DEI council and mitigating barriers to entry to CrossFit 4:11 - Introducing Mason Alberts 6:03 - Who is “FYR"? 12:19 - Trauma-informed approach to physical fitness 14:49 - Mason's impetus to join FYR, using ballet to cope with trauma 18:50 - CrossFit DEI council, creating greater access to CrossFit 25:09 - DEI council goals 27:10 - Creating a safer affiliate space 36:12 - How to get involved with FYR

The theme for this episode is rest and recovery. Sam, Reza and Alessia walk the audience through their personal recovery routines, from morning to evening, and share their thoughts on the effectiveness of these practices. 6:55 - Defining recovery 9:00 - Morning routines 14:20 - Afternoon routines 22:50 - Bedtime/evening routines 26:30 - The importance of sleep 31:15 - Fitness watches 39:50 - Nasal breathing

In this week's episode, Sam, Alessia and Reza discuss Quarterfinals at NCR, some of the current leaderboard controversies, and what kind of performances we can expect to see in the upcoming AGOQ. 0:30 - Sam's introduction 8:25 - CrossFit controversies on Quarterfinals workout 3 17:56 - Quarterfinals throwdown at NCR 27:10 - AGOQ 32:10 - Strength work in CF 39:10 - Incoming teens in CF

Welcome back to The NCR Podcast. This week's episode is a less structured and more conversational style piece. Reza and Alessia sit down to recap The Open, make predictions about Quarterfinals, and review some highlights at NCR. 3:10 - Ways to explain “CrossFit” 8:44 - Thoughts on the Open programming 13:15 - Quarterfinals roster at NCR 20:00 - Reza's 22.3 experience 26:50 - approaching quarterfinal workouts 30:10 - Alessia's CF goals 32:00 - Open highlights at NCR

Syn is the founder of AfroBrutality, a Harlem-based fitness movement, and Moe is an Olympic lifting coach at multiple gyms in Ottawa.

Long time member of CrossFit NCR.

Spencer Hendel is a CrossFit HQ Seminar Staff member, is part of the HAMplan programming team, and has been to the CrossFit Games 8 years as a competitor. To say that Spencer has experience would be an understatement. In this episode we try to tease out some lessons for Spencer to share with CrossFitters of every level.

Pete, PT, & Rez sit down to talk about the upcoming CrossFit Games being held in Aromas, CA at Director of CrossFit Games Dave Castro's family Ranch.

Joe Corvo is best known in Ottawa, ON as being part of the team that took the Ottawa Senators to the Stanley Cup Final during the 2006-2007 season. After a 20 year professional hockey career with over 700 games played in the NHL, Joe decided to transition into CrossFit to keep his competitive streak alive. In 2007 Joe went to the CrossFit Games in the Men 40-44 division.

When it comes to CrossFit, Austin Malleolo has been in the game a long time. He has made eight CrossFit Games appearances, is a Flowmaster on CrossFit HQ Seminar Staff and is the head coach and gym manager at Reebok HQ.

Pat Vellner is the 2020 CrossFit Open World Champion and has previously placed 3rd (2016), 3rd (2017), and 2nd (2018) at the CrossFit Games. He is a chiropractor by trade and is currently practicing in Nanaimo, BC. We catch up with Pat about his approach to his season moving forward with COVID-19.

Pete, Paul, and Rez talk about how their routines have changed during COVID-19 and naturally it turns into a conversation about training and dad life!

Paul and Rez sit down with Natasha Dostaler of Nourished Maman Holistic Nutrition and pick her brain about the challenges of running her own Holistic Nutrition Business. Check her out at www.thenourishedmaman.com and @thenourishedmaman

Welcome back to The NCR Podcast! In this episode we sit down with Denise Thomas. Denise is a CrossFit HQ Seminar Staff Flowmaster and also works for Reebok HQ. We talk about some of the challenges that coaches are facing in the virtual world and how we can take what we already know to make our virtual classes better.

Welcome back to The NCR Podcast! In this episode we sit down with Austin Stack, owner of Den Fitness in Medford, Oregon. Austin is part of CrossFit HQ Seminar Staff and has been able to experience the CrossFit Games from multiple perspectives; as an athlete, a demo team member, and a judge. Austin has a unique perspective on programming for his gym which I think everyone will enjoy.

Welcome back to The NCR Podcast! In this episode we sit down with Matt Dubreucq to discuss how COVID-19 is affecting him and his multiple CrossFit affiliates in Montreal.

Welcome back to The NCR Podcast! Dave Thibault is an Intensive Care Unit (ICU) Nurse at a local Ottawa hospital and has been a member at CrossFit NCR for 3.5 years. We sit down with Dave to talk about COVID-19, the current state of affairs in the city, what an ICU nurse actually does, and how he is spends his free time. Ladies & Gentlemen Daaaaaave Thibault!

James Hobart is a CrossFit HQ Flowmaster, one of CrossFit's most decorated athletes having made it to the Games as an individual multiple times as well as on the podium with two different teams. James also holds a degree in Law and has been enjoying his transition out of pure competition and into owning his own affiliate. Today we welcome one of CrossFit's best athletes AND best coaches to chat about the evolution of training mindset and running CrossFit classes in the current state of the world.

Welcome back to the NCR Podcast! This podcast is a throwback to the early days of the UFC. We at CrossFit NCR got to know Jason from within the CrossFit world. He is a Flowmaster on CrossFit HQ Seminar Staff, he is an affiliate owner (Pure Fitness CrossFit), and is a competitive CrossFit Masters athlete. But many may know Jason best as one of Canada's first big UFC stars. He had a 15 year professional fighting career and we are happy to call him a friend and mentor.

Robyn Shaw is Co-Founder and Head Coach at BODZii Inc. We talk nutrition and lifestyle coaching, how Robyn got her start, and how this all fits into the current state of the world in this COVID-19 pandemic. At the end of the episode Robyn gives us her top 3 items to focus on for successful navigation of social distancing. www.bodzii.com www.instagram.com/mybodzii

Colonel Colleen Forestier is an MD in the Canadian Armed Forces (CAF) and has experience at many different levels of healthcare. She began her career practicing family medicine, moved to emergency medicine, and then took on an administrative roll working the the CAF in their mental health sector. She is also a mom, a wife, and an avid CrossFitter.

Jason Ackerman is a CrossFit OG. He is a Certified CrossFit Coach (Level 4 Trainer), has owned 3 separate affiliates, he's on CrossFit HQ Seminar Staff, he started a nutrition company with his wife called Own Your Eating, he helps run an online programming business called Thunderbros, and most recently he began a coaching mentorship program called The Best Hour Of Their Day. You can buy his book of the same title on Amazon.

Brendan Bell is a local business owner and TSN hockey analyst. He has a 12 year pro hockey career playing in the NHL and all over the world. He also won a silver medal in 2003 with Team Canada at the World Junior Hockey Championship. We sit down with Brendan to talk about how fitness has evolved in the hockey world over the years

Christie Smith is a nutrition coach who just started a blog called Apples n' Abs. Christie has a busy life as a mother and husband to an NHL Coach so she knows first hand the challenges that real people face every day.

Paul and Reza talk with Firas Ahmed Khalid, MD, PhD about the current pandemic — COVID-19.

Jason gives us his thoughts on how to be a good coach and essential information on how to have a profitable affiliate.

Craig Howard, owner of Diablo CrossFit (13 year affiliate) and CrossFit Games Masters Champ. Diablo CrossFit has sent 60+ athletes to the CrossFit Games and Craig sits down with us to share his experiences in the CrossFit world, how to run a successful business, and some of the lessons he's learned over the years.

Talking CrossFit and Health

Mike Gauvreau is the owner of the most referred to Physio clinics in Ottawa. We discuss business, Physio philosophy, and more.

71 years old, former Ironman competitor, avid CrossFitter, thinks you should sign up for the Open

2020 Open, Sanctioned Events, Sponsorships & Random Stuff with Reza

Lessons learned from a 10 year affiliate owner. Instagram: @matthieudubreucq Affiliate: www.crossfitlaval.ca Programming: www.force5hq.com

Talking Games.

Talking about the 2019 CrossFit Games

Nate talks about his experience with social media in and outside of CrossFit. Business uses, personal uses, etc.

Welcome back to another episode of The NCR Podcast! Today we sit down with our newest coaching addition, Rene. Rene has been around CrossFit since the beginning, from owning one of the first affiliates in Ottawa, to having his L1 given by Coach Glassman himself, Rene offers a unique perspective on the current CrossFit and CrossFit Games landscape from a point of view that only an OG could posses. Enjoy!

Welcome back to the NCR Podcast! Today we sit down and decompress after this years open! We chat programming, expectations, qualifiers, the live announcement we hosted, and more! Enjoy and let us know what you'd like to hear more of in the future!

Welcome back to The NCR Podcast! Sorry it has been so long, we begin this episode with addressing the reason for our absence, but we're back! Today we are talking the open. Just two short weeks away and filled with questions, controversy and the unknown. We talk about the changes made this season, the new open format, open announcements and who should be looking to attack this new format in the open. We hope you enjoy this episode and as always let us know what you think! Produced by; Nate Edwardson @nateedwardson Follow us at; @crossfitncr

Welcome back to The NCR Podcast! Todays episode of the podcast is about ‘Intro Programs in CrossFit' and getting people off the couch and into your gym. We take a look at this from the eyes of the affiliate owner, to the coach, to the member. Be sure to tune in and let us know what your thoughts are!