The NFX Way

It's the start of fall, which means a new school year and new NFX programming. The gym is officially back into the swing of things after quarantine, and now that our front squat game is solid and we feel more confident in basic CrossFit skill work, it's time to change up the programming. We'll be focusing on some of our weaknesses and slowly continuing to get ready for the Open, which is now just a little over five months away. Here's what you need to know about what you can expect for the next six weeks, in addition to the areas we're going to help you improve.

Welcome to the third and final podcast in our Crucial Conversations Series. This episode is a continuation of the questions from the NFX Community. Here's just some of what was discussed: Why is it Black Lives Matter? Shouldn't all lives matter? The decision to change the music to non-explicit in the gym  Why there are rioters and looters and how to look at those situations in a different light Once again, we ask that you listen to this with an open heart and an open mind!

Welcome to Part Two of our Three-Part Crucial Conversations Series. In this series, we gathered most of the coaching staff in addition to our members of color for one evening so they could share their experiences to help us all come to a mutual understanding of the racial issues affecting our country and more specifically, the CrossFit Community. This episode is the beginning of answering the questions that the NFX Community anonymously asked about these racial issues including understanding the issues at a deeper level and how we can all come together as a community (including loving and respecting our police force too). Once again, we ask that you listen to these episodes with an open mind and an open heart. 

The news has been inundated with headlines focused on the racial climate of our country. And it specifically hit the CrossFit community with the tweets from Greg Glassman who is now the former owner and CEO of CrossFit.  In moments like this, we can stay set in our ways, assume we know it all, and look the other way. Or we can dig deeper, have uncomfortable conversations, and realize that there are things to learn, and always room to be better. We took a stand and decided these conversations can no longer happen behind closed doors.  At NFX, although we value fitness, the most important thing is the family we create through the community, and part of being a family is having a deeper understanding of where we have come from, what we struggle with, and how we can help each other. Over the next three weeks, you'll hear conversations of us trying to do exactly just that. For these episodes, we gathered most of the coaching staff in addition to our members of color for one evening so they could share their experiences to help us all come to a mutual understanding. We hope you listen to these episodes with an open mind and an open heart. 

Classes are officially back at NFX, and you've probably noticed that the programming has changed. In this episode Coaches Ryan and Evan explain what #GreaterIntent is, the reason behind the change, and how it will benefit you in the weeks, months, and even years to come. Times are changing, so make sure you listen to this episode to learn class updates, in addition to why this programming is such an important shift.

Join us as we chat with NFX Member, Jason Traister. Jason has an incredible story of becoming a professional bowler, moving away, and eventually coming back home to Texas. Determined to find his way back to competitions, he is now powerlifting with the goal of breaking records in a competition in June.  He talks about his background as a competitive athlete, and how that's served him in taking on new goals and challenges. Plus he discusses what the community has meant to him in his move back to Texas.

Coaches Ryan and Evan are back for another programming talk, but this time it's the at-home version, as we are all still in quarantine. Learn what the next four weeks will look like as the coaches continue to work hard developing new workouts as we prepare for Murph. The community remains strong and make sure you're tagging NFX in your Instagram posts, joining us for NFX Nightly, and donating when you can to the Skip-A-Starbucks Fund.

A lot has been happening in these past few weeks, and we wanted to take a moment to give an update on how we got here, how long we may be here, and how we can still stay strong as a community and make the best of the current situation. Also, don't forget about the Skip-A-Starbucks Fund. We know that some of our members might be going through some hard times, and we want to be able to make sure that they don't have to lose their membership during this moment of need. Every time you skip a coffee, Bang, etc, donate to the fund that pays a membership for those in need. Head over to Venmo and Donate to @Ryan-Adam-5 to add money to the fund.

We're back for another Coach's Spotlight with Coach Eric. Eric shares his history with sports, what led him to CrossFit, and more importantly what brought him to NFX. He also talks about his love for the CrossFit games and some of the experiences he's had while volunteering. Plus he shares what the NFX Community means to him. 

In this episode Coach Ryan and Coach Evan discuss some gym announcements, the latest programming cycle, and answer one of your biggest questions! Also, get ready to make a list of some of your most pressing NFX questions because they're going to start answering them. Listen for all of the details!

In this episode, we're getting to know the official noon crew which consists of Nicole Rayburn, Laura Bishop, Mandi Powell, Tracy O'Horo, and Vicki Stone-Lanfer. This group of women all met through NFX, but they do much more than just workout together. They do life together. They share more about their friendships, how they became friends, and what the gym has meant to them throughout the years.    

He's one of the OG's of the North Frisco CrossFit Community. Even if you've known him for years, you'll get to hear some things you probably didn't know about Coach Justin Acosta.  In this episode, Coach Justin shares his journey from high school to college and his life beyond sports. He also discusses his involvement in CrossFit along with some of his favorite moments from coaching the CrossFit Games.  There's more about community and what it has meant to him, in addition to one of his biggest mistakes! (But there's a twist so listen til the end.)

Join Coaches Ryan and Evan for the first podcast of 2020. Get ready to hear some exciting gym announcements, plus details about the lifting cycle you may be loving or hating right now, and why sticking with it is so important. And do you think you might be ready for a competition? Well, even though TFE is out, the big decision is finally revealed. Find out what competitions NFX is putting on their radar, and what you need to do to get your team ready.

It's Part 2 of our Holiday Roundtable Podcast. In this episode, we discuss what the absence of the Texas Fittest Experience means, and what competitions are on NFX's radar. We also put out a challenge to the NFX Community as we seek to not just build a deeper community among the gym, but get more actively involved in the larger community through runs, competitions, etc. Get all the details from the episode, but also please be sure to talk to Ryan about your ideas and suggestions!  

It's the holidays, which means time with family and friends. However, it can also mean time away from the gym and eating a little out of the norm. In this Roundtable, Coach Ryan is joined by coaches Evan and Morgan in addition to Dr. JJ to talk about the best way to approach the holidays, advice about maintaining your fitness, but also enjoying the time off and with your loved ones.

Join us for an intimate conversation with long-time member and coach, Vanna Thompson. Vanna is part of the 'old-building' crew, and grew from a college basketball player to CrossFit athlete, and eventually to a CrossFit Coach. In this episode, she shares details about her life growing up, and what drew her to CrossFit. She also talks about the importance of community within CrossFit, and why the North Frisco CrossFit crew has been so important to her throughout the past five years.

Join us for this episode as Ryan and Evan discuss the CrossFit open, and the amazing results of the gym!  Plus a huge congratulations to one gym member who has qualified for the next round of the open. (You have to listen for all the specific results!) Coaches Ryan and Evan then jump into the next round of programming. They get into what you can expect from the strength training, why they're taking this approach, and what to look for throughout these next eight weeks. Plus how to prepare for the holidays so all of your hard work doesn't fall by the way side!

Join us for another Member Spotlight as Ryan talks to Frisco PD Officer Member and 5 am'er Tyler Tiddbitts.  Tyler has a great story about why he decided to join the police force, a few insights on when you can expect to get a ticket (you have to listen to find out), and lots of details on the program he works with.

In this special episode, we're sitting down with Coach Huck, to discuss his history in the gym and one of the most important relationships in his life. Plus we get into the training aspect that Huck is most passionate about, which is mobility and progression. If you're trying to master some of the biggest moves in CrossFit, like a pull-up or muscle-up, then you'll want to listen to this episode!  

  In this episode, we're breaking down the importance of recovery, and some things that any CrossFitter should do to lower the stress on their body and get the most from their workouts.   We're bringing in special guests Coach Evan Coachman and Dr. J.J.    In case you don't have a chance to write down everything that's covered, here are some notes for this episode:   Recovery Planning: Move 1- Walk, EMOM (Day after Open workout), Very Light lifting Move 2- Yin Yoga (ROMWod) Same day of hard workout and morning after.   Move 3- Roll, LaCross ball, Floss any painful parts Food - Smoothie (Ginger and Turmeric) Food - Hydrate (Nuun's not high sugar drinks like Gator-aid) 2/3 body weight in ounces in water Food - Eat all the food! Increase calories after an open workout get with Morgan Passive - Cold / Hot (cool soak-hot shower) or Epsom salt bath Passive - Meditation (breath work) basic don't make this very hard there are a ton of apps just breath and relax for 5-15 min  Passive - SLEEP!!!!!!!! GO to be early     How this translates to everyday CrossFit In a perfect world, (that means no other obligation, kids activities, etc... So basically, do what you can):   Weekly: Cold (soak) / Hot (shower), Long yoga session, Rest Day (yoga still allowed for active recovery) Daily: Pick 1-3 to do daily depending on your schedule but at least one per day -ROMwod -Work one problem body part/movement type with roller, ball, Floss See https://thereadystate.com/ -Hydrate -Smoothie / Food -Meditation -Sleep Hygiene  -Epsom salt bath    

In this special guest episode, we're talking to Coach Morgan Johnson. Coach Morgan is our resident Dietitian who focuses on helping members create an optimal CrossFit experience by learning how to eat right and take better care of their bodies.  Healthy eating should be a number one priority (even over working out), and Morgan breaks down how to create an well-rounded health plan.  You'll definitely want to take this information to heart with the CrossFit Open just a few days away! 

This member spotlight features Phil Foster. Although, he's a 5 am'er, you've probably had the chance of meeting Phil on a Saturday morning or possibly during another class. CrossFit has become a high priority in his life that has brought him on a new path in life that not only includes fitness, but healthy eating, and even spiritual. Listen in as he shares his story of being in the service, meeting his wife, and how he has fallen in love with the community and the sport of CrossFit!

In this episode, we're talking about some gym updates that include Push Press, Dustin Murphy, and general Open updates. Speaking of The Open, its is just around the corner, which means we have just a couple more weeks to get ourselves in tip-top shape. In this ‘programming' episode, Coaches Ryan and Evan discuss what the next few weeks will look like in the gym, and why these next few weeks are so crucial to getting us ready to compete in the Open. Even if you're not technically a competitor, the games are a great way to test yourself to see how your fitness level is progressing. (So even if you think this topic isn't for you, listen up because it is.) This episode also discusses the importance of easy days, days where we're not loading a lot of stress onto our body, and why it is imperative that you listen to your body and take rest days when you need them. For more details on what this will look like, here is the full mapping of what was discussed in this episode. Open Stress Set-Up L- Low M- Moderate H- High CNS- Central Nervous System MF- Muscular Fatigue Thursday: L-CNS, L-MF Friday: H-CNS, H-MF (open) Saturday: L-CNS, H/M-MF Sunday: L-CNS, L-MF Monday: H-CNS, H-MF (open), or H-CNS, L-MF Tuesday: L-CNS, H/M-MF Wednesday: M-CNS, M-MF   To learn more about NFX visit www.northfriscrossfit.com

In this episode of The NFX Way, we're featuring special guest, Dr. J.J. Gregor. Dr. JJ discusses three components that will help make you a better CrossFitter. We talked about the nervous system, and why it's important to not only push your body but also recover and take rest days. We also covered mobility, and why stretching, rolling out and working through these areas is critical in injury prevention.  And third, we talked about mechanics, and why getting the movements right and adjusting as necessary will help you improve your overall performance in the gym. Ryan also discussed how Dr. JJ has helped him by helping him through current injuries too. Want to learn more and sign up with Dr. JJ? Visit bit.ly/nfxdrjj

Molly Murphy isn't just a coach at NFX, but she was the very first member at the gym. Her original goal to join the gym was to get in shape, but never dreamed the impact this sport and this gym would have on her life. Molly fell in love with CrossFit, but also the people at the gym.  In just a few short years, she was presented with the opportunity to coach at the gym, and she was excited to take on the new challenge. When Molly's husband was diagnosed with cancer, the community was there to help her and her family. She shares this story along with the impact the gym has had on her family and life.

Learn the story and history of how North Frisco CrossFit began, and what makes this CrossFit gym unlike any other you've been to before. You'll hear from owner, Ryan Adam, about his love for CrossFit, and more importantly his love for the community he's cultivated. There are also some great lessons on how to get the most out of CrossFit, and how you can navigate your way through getting the most out of your experience in the gym.

Evan Coachman joins Ryan Adam in this episode as they discuss the current programming cycle (mid-August - September 2019). Learn the reasons behind the strength programming along with how they're getting the gym prepared for this year's CrossFit Open. You'll also learn some predictions of what you may see in this year's open, and why you may want to pick up a dumbbell or two.