If you are a busy working professional or stay-at-home parent who wants to get in the best shape of your life - this podcast is for you. Learn from Minnesota's top coaches and other people just like you about the training methods they use to get in phenom
We live in an era of information overload. With the dawn of Artificial Intelligence, the amount of information is going to increase exponentially. This episode provides a framework that will help you shortcut the constant barrage of information so that you can get to actionable truth quicker - and live a life of health, wealth, and happiness rather than sliding into the slump of "just getting by." Follow Southpaw on Facebook: https://www.facebook.com/crossfit.southpaw Follow Southpaw on Instagram: https://www.instagram.com/crossfit.southpaw/ Learn more about memberships and programs at: https://www.crossfitsouthpaw.com
Have you been curious about getting your first smart watch? Are you wanting to get a loved one some wearable tech as a gift this holiday season? We were in the same boat. Over the past year, we have tested the "big three" fitness tracking watches/devices (and researched many more). On this episode, hear our unfiltered thoughts on the Fitbit, Whoop, and Apple Watch. Get the pros, cons, and everything in between. Listen to the end to hear our recommendation(s)!
This fascinating look into the origins of fatigue will allow you to understand what your own body is capable of. Using the idea of emotional limits will give you the tools to design a workout system that allows you to become more resilient while having more effective workouts! Follow Southpaw on Facebook: https://www.facebook.com/crossfit.southpaw Follow Southpaw on Instagram: https://www.instagram.com/crossfit.southpaw/ Learn more about memberships and programs at: https://www.crossfitsouthpaw.com
After you have done an activity for a while, you will notice that the "return" on your investment starts to decline. This could be an investment of time, effort, money, energy, or attention. In this episode, we explore how you can use the law of diminishing returns to continually level up your athletic training! Follow Southpaw on Facebook: https://www.facebook.com/crossfit.southpaw Follow Southpaw on Instagram: https://www.instagram.com/crossfit.southpaw/ Learn more about memberships and programs at: https://www.crossfitsouthpaw.com
Less than a week into the 75 Hard Challenge. These are some practical takeaways & strategies from the first few days. Follow Southpaw on Facebook: https://www.facebook.com/crossfit.southpaw Follow Southpaw on Instagram: https://www.instagram.com/crossfit.southpaw/ Learn more about memberships and programs at: https://www.crossfitsouthpaw.com
In this episode I discuss part of my personal journey - and one of the greatest lessons that I am working to implement in my life. Follow Southpaw on Facebook: https://www.facebook.com/crossfit.southpaw Follow Southpaw on Instagram: https://www.instagram.com/crossfit.southpaw/ Learn more about memberships and programs at: https://www.crossfitsouthpaw.com
There are 3 supplements that are universally accepted by the fitness, nutrition, and scientific communities for their efficacy in recovery and transformation. On this episode we will explain how each of them work, and how/when to use them in your daily life. Follow Southpaw on Facebook: https://www.facebook.com/crossfit.southpaw Follow Southpaw on Instagram: https://www.instagram.com/crossfit.southpaw/ Learn more about memberships and programs at: https://www.crossfitsouthpaw.com
We are starting the 75-Hard Challenge at CrossFit Southpaw on April 1st. As with everything that we do, we believe it is important to identify both the WHY and the HOW. In this episode we examine both the reasons why we are doing 75 Hard and what exactly it will entail. If you would like to join us, please request to join our Facebook group found here: https://www.facebook.com/groups/128729380148758 Please leave us a review if you enjoy our show! Follow Southpaw on Facebook: https://www.facebook.com/crossfit.southpaw Follow Southpaw on Instagram: https://www.instagram.com/crossfit.southpaw/ Learn more about memberships and programs at: https://www.crossfitsouthpaw.com
Learn how you can use the concept of Radical Candor to build stronger, more meaningful relationships. By being both direct and empathetic in your communication, you can give and receive feedback in a way that is constructive and helps you grow and improve as a human and an athlete. Please leave us a review if you enjoy our show! Follow Southpaw on Facebook: https://www.facebook.com/crossfit.southpaw Follow Southpaw on Instagram: https://www.instagram.com/crossfit.southpaw/ Learn more about memberships and programs at: https://www.crossfitsouthpaw.com
5x5 or 3x10 are common rep schemes you'll see in a strength training program. Indeed - these rep schemes have been tested and can result in some phenomenal adaptations. However, I recently learned about a new method of training called "Effective Rep[etition]s" that can be bolted onto this more traditional framework. Effective Reps have fascinating implications for building strength and producing results that are greater than traditional strength training methodologies on their own. Follow Southpaw on Facebook: https://www.facebook.com/crossfit.southpaw Follow Southpaw on Instagram: https://www.instagram.com/crossfit.southpaw/ Learn more about memberships and programs at: https://www.crossfitsouthpaw.com
When was the last time you wrote down your core values? What are they? What do they mean to you? The term "Core Value" is thrown around quite a bit - however, in my experience, the values are often left unexamined. Use this simple 4-Step approach to identify & define YOUR core values: what they are and how they breathe life into your days. Please leave us a review if you enjoy our show! Follow Southpaw on Facebook: https://www.facebook.com/crossfit.southpaw Follow Southpaw on Instagram: https://www.instagram.com/crossfit.southpaw/ Learn more about memberships and programs at: https://www.crossfitsouthpaw.com
Have you ever wondered why you don't feel as motivated to lead a healthier lifestyle as those around you? You might be asking the wrong question... Please leave us a review if you enjoy our show! Follow Southpaw on Facebook: https://www.facebook.com/crossfit.southpaw Follow Southpaw on Instagram: https://www.instagram.com/crossfit.southpaw/ Learn more about memberships and programs at: https://www.crossfitsouthpaw.com
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Learn what you can do to maximize your performance in the CrossFit Open - while in the midst of it! Use these strategies to improve your open scores, maximize your performance, and set goals for next year. Questions? Reach out to a coach at crossfitsouthpaw.com
Have you been trying to eat less but find that you aren't able to lose weight? Counterintuitively, you may need to eat MORE to start leaning out. In this episode we explain how this works, and the solution that we offer at Southpaw. Like this episode? Learn more about Southpaw at: Follow Southpaw on Facebook: https://www.facebook.com/crossfit.southpaw Follow Southpaw on Instagram: https://www.instagram.com/crossfit.southpaw/ Learn more about memberships and programs at: https://www.crossfitsouthpaw.com
How do you get stronger? There are a number of programs out there - however there are a few that have stood the test of time. Most of those strength protocols use "percentage work" - that is: operating at a certain percentage of a maximal lift. In this episode, we unpack what that means, and how our coaches utilize their knowledge of these programs to help you figure out exactly how much weight you should be lifting to maximize your strength work! Like this episode? Learn more about Southpaw at: Follow Southpaw on Facebook: https://www.facebook.com/crossfit.southpaw Follow Southpaw on Instagram: https://www.instagram.com/crossfit.southpaw/ Learn more about memberships and programs at: https://www.crossfitsouthpaw.com
CrossFit can get you into the best shape of your life. It does this using full body "functional" movements. One drawback to this approach, however, is that it can be hard on your hands. Fortunately, there are some easy tools you can use to keep your hands fresh and ready to go! Like this episode? Learn more about Southpaw at: Follow Southpaw on Facebook: https://www.facebook.com/crossfit.southpaw Follow Southpaw on Instagram: https://www.instagram.com/crossfit.southpaw/ Learn more about memberships and programs at: https://www.crossfitsouthpaw.com
Let's get to the point - If you want to work with a Nutrition Coach, or do nutrition on your own, this is the first thing you need to start doing. Check this episode out and try this suggestion for a week. You will be surprised at the results if you do, and, better yet: you'll have the tools and skills to dial in your nutrition habits for good! Please leave us a review if you enjoy our show! Follow Southpaw on Facebook: https://www.facebook.com/crossfit.southpaw Follow Southpaw on Instagram: https://www.instagram.com/crossfit.southpaw/ Learn more about memberships and programs at: https://www.crossfitsouthpaw.com
Kane Diamond, a former collegiate football player and high school coach, is no stranger to fitness. In this episode, we unpack how Kane uses fitness to be part of a more holistic approach to his health and longevity. In this episode, we discuss how natural remedies - fitness, community, and nutrients - can help bolster your mental health. Please leave us a review if you enjoy our show! Follow Southpaw on Facebook: https://www.facebook.com/crossfit.southpaw Follow Southpaw on Instagram: https://www.instagram.com/crossfit.southpaw/ Learn more about memberships and programs at: https://www.crossfitsouthpaw.com
Dr. Nick Manning is a physical therapist and the owner of Gray Duck Physical Therapy. On top of that, he is also a CrossFit athlete. On this show, Nick takes us on a journey through the sickness/wellness/fitness continuum and talks about his experience helping other athletes reclaim their movement. If you currently feel that “pain” is a natural part of life, this episode will help you understand how you can heal and return to an abundant lifestyle. Please leave us a review if you enjoy our show! Follow Southpaw on Facebook: https://www.facebook.com/crossfit.southpaw Follow Southpaw on Instagram: https://www.instagram.com/crossfit.southpaw/ Learn more about memberships and programs at: https://www.crossfitsouthpaw.com
New Southpaw Coach and head programmer Dana Chicoine joins us to dive into the world of pullups. As we prepare to tackle the Hero WOD “Murph” on Memorial Day, CrossFit Southpaw is undertaking a 6 week cycle of strict pullup work. Why are strict pullups one of the best movements you can do for upper body strength? How can strict pullups help you improve kipping pullups? Why is it important to build a base level of strength before tackling high-rep gymnastics movements? Learn the answers to these questions and more in this episode! Please leave us a review if you enjoy our show! Follow Southpaw on Facebook: https://www.facebook.com/crossfit.southpaw Follow Southpaw on Instagram: https://www.instagram.com/crossfit.southpaw/ Learn more about memberships and programs at: https://www.crossfitsouthpaw.com
Physical Therapist Dan Braughton is constantly striving to learn more. Specifically, about the human body. This manifests itself in his decade long CrossFit journey and his career as a Physical Therapist. In this episode, we dive into the intricacies of PT: types of pain, presenting symptoms vs. affected areas, and industry insights that will leave you thinking differently about your body (and the “Health and Wellness” industry) than you did before. If you have wondered why stretching out your shoulders hasn't alleviated your pain, this is the episode for you! Please leave us a review if you enjoy our show! Follow Southpaw on Facebook: https://www.facebook.com/crossfit.southpaw Follow Southpaw on Instagram: https://www.instagram.com/crossfit.southpaw/ Learn more about memberships and programs at: https://www.crossfitsouthpaw.com
Belle Ugalde is an experienced Physical Therapist who recently joined CrossFit Southpaw. During her work as a PT, Belle began to explore human movement and was fascinated by the methodology used in CrossFit gyms. With a personal creed of “don't just talk about it, be about it” Belle decided to jump into Southpaw and immerse herself in CrossFit. Months later, Belle shares some fascinating insight into how the human body works - how we experience pain, and how we can alleviate it. If you are struggling to understand why you have been feeling pain, this is the episode for you! Please leave us a review if you enjoy our show! Follow Southpaw on Facebook: https://www.facebook.com/crossfit.southpaw Follow Southpaw on Instagram: https://www.instagram.com/crossfit.southpaw/ Learn more about memberships and programs at: https://www.crossfitsouthpaw.com
Walter, a father, boyfriend, and fire-fighter, has been to a number of gyms. Fitness has always been a part of his life. Many athletes like him often find that it can be hard to continue to find coaches to help you make progress after years of training. In this episode, he shares things about Southpaw (and gyms in general) that he believes helps him continue to sharpen his athletic edge. This edge helps him prepare for his duties as a firefighter, inspire his daughter, and deepen his relationship. If you have ever struggled through a plateau or questioned your gym choice, this is the episode for you! Please leave us a review if you enjoy our show! Follow Southpaw on Facebook: https://www.facebook.com/crossfit.southpaw Follow Southpaw on Instagram: https://www.instagram.com/crossfit.southpaw/ Learn more about memberships and programs at: https://www.crossfitsouthpaw.com
Have you ever heard someone say that they are too busy to exercise? Maybe you've even said it yourself? This week we sit down with (my wife) and one of our founding members, Kelly Bock. Kelly is a wife, step-mother, friend, manager, and athlete. She lives in Blaine, recently accepted a promotion at her job at Allina Health in Minneapolis, keeps our house in order, manages her social life, and still finds time to workout in Mounds View. In this episode, Kelly shares ways that she helps structure her day to minimize downtime and prioritize her physical & mental health - all while navigating the turbulent events of life. You'll leave this episode with some action items you can implement today! Please leave us a review if you enjoy our show! Follow Southpaw on Facebook: https://www.facebook.com/crossfit.southpaw Follow Southpaw on Instagram: https://www.instagram.com/crossfit.southpaw/ Learn more about memberships and programs at: https://www.crossfitsouthpaw.com
Grace is eloquent, thoughtful, and relatable. In this episode she shares the steps that she took to overcome pain and anxiety by joining a gym - eventually working her way up the ranks to join our coaching staff. This episode is perfect for people who might be on the fence about trying CrossFit - but know that something needs to change in their life. Grace offers fascinating insight into her own journey and how she has used that journey to help the athletes she currently coaches. Please leave us a review if you enjoy our show! Follow Southpaw on Facebook: https://www.facebook.com/crossfit.southpaw Follow Southpaw on Instagram: https://www.instagram.com/crossfit.southpaw/ Learn more about memberships and programs at: https://www.crossfitsouthpaw.com
Have you ever wanted to try CrossFit but feel overwhelmed by the multitude of choices? Do you currently attend a CrossFit gym but wonder what else might be out there? This week we sit down with one of our experienced trainers, Nate Menard, who has experienced many different gyms - around the world, the United States, and Minnesota. Listen to the episode to learn how he helps identify a quality CrossFit gym! Please leave us a review if you enjoy our show! Follow Southpaw on Facebook: https://www.facebook.com/crossfit.southpaw Follow Southpaw on Instagram: https://www.instagram.com/crossfit.southpaw/ Learn more about memberships and programs at: https://www.crossfitsouthpaw.com
Are you an advanced CrossFit athlete who finds themselves just “going through the motions”? Are you new to CrossFit and unsure about what to prioritize to make each workout as effective as possible? The “Training Stage Framework” is a system that I use to give athletes actionable focus areas to help them level-up their training each time they come to the gym. Where do you fall in this framework? Listen to this quick episode or ask one of our coaches! Please leave us a review if you enjoy our show! Follow Southpaw on Facebook: https://www.facebook.com/crossfit.southpaw Follow Southpaw on Instagram: https://www.instagram.com/crossfit.southpaw/ Learn more about memberships and programs at: https://www.crossfitsouthpaw.com
Those who know Sally, know that she is a student. She constantly seeks to learn, improve, and understand “why.” As an experienced fitness practitioner, Sally has been a member of many gyms, and could easily walk around confident in her ability to exercise/maintain a healthy lifestyle. However, one lesson she has learned in this time is the value of coaching. Regardless of what place you are at in your journey - from beginner to experienced - you will make faster and better progress towards your goals by utilizing a coach. Learn about how Sally utilizes coaches to intelligently & methodically train for a marathon while she continues to participate in regular CrossFit classes to help keep her mind, body, and strength sharp while she undergoes one of the toughest endurance challenges around. Please leave us a review if you enjoy our show! Follow Southpaw on Facebook: https://www.facebook.com/crossfit.southpaw Follow Southpaw on Instagram: https://www.instagram.com/crossfit.southpaw/ Learn more about memberships and programs at: https://www.crossfitsouthpaw.com
Jennifer, a professor of Education at Hamline University, is a lifelong student as well. She believes in the interdependent nature of teaching and learning and offers some fascinating insights into practical ways that you can increase your mindfulness to help you grow as a human being. This episode dials in on the mind-body connection and how exercise can benefit your mind and vice versa. You will leave with actionable tips you can implement into your own life! Please leave us a review if you enjoy our show! Follow Southpaw on Facebook: https://www.facebook.com/crossfit.southpaw Follow Southpaw on Instagram: https://www.instagram.com/crossfit.southpaw/ Learn more about memberships and programs at: https://www.crossfitsouthpaw.com
Andrew does not have a background in fitness or exercise. One of the kindest and most hard working people you will ever meet - he woke up one day and decided that he needed to change the trajectory of his life. Unlike many, he didn't try to figure out a shortcut… He dived right into one of the most rigorous fitness programs available: CrossFit. Now, about four months into his time at Southpaw, he shares how he got started and why he is still here. On this episode, you'll learn more about who Southpaw serves - and the kind of results you can get if you are willing to work for them. Change is just a phone call away. Please leave us a review if you enjoy our show! Follow Southpaw on Facebook: https://www.facebook.com/crossfit.southpaw Follow Southpaw on Instagram: https://www.instagram.com/crossfit.southpaw/ Learn more about memberships and programs at: https://www.crossfitsouthpaw.com
Upgrading your language does far more than simply changing the words that come out of your mouth. It changes the way you interact with the world, the way that you see and describe your experiences, and the way other people perceive you. In this episode we address the phrase “I think that…” and we offer an assertion you might not be expecting. Tune in to learn how to upgrade your language today! Please leave us a review if you enjoy our show! Follow Southpaw on Facebook: https://www.facebook.com/crossfit.southpaw Follow Southpaw on Instagram: https://www.instagram.com/crossfit.southpaw/ Learn more about memberships and programs at: https://www.crossfitsouthpaw.com
Andrew (Andy) O'Rourke is the lead pastor at Antioch Community Church and a coach at CrossFit Southpaw. On this episode, we discuss the many similarities between organized religion and CrossFit. As a pastor and a coach Andy offers valuable insight into how you can increase the effectiveness of your leadership by seeking to serve. With a gift for speaking and a desire to help others, Andy talks about ways that he has improved his own fitness, his coaching, and his leadership. For a practical look at ways you can level up in your own journey - give this a listen! Please leave us a review if you enjoy our show! Follow Southpaw on Facebook: https://www.facebook.com/crossfit.southpaw Follow Southpaw on Instagram: https://www.instagram.com/crossfit.southpaw/ Learn more about memberships and programs at: https://www.crossfitsouthpaw.com
Drew is a pastor, husband, father, and athlete. He is also a self-described lifelong learner. On this episode, get a fascinating inside look into some of the lessons Drew has learned so far in life. In it, you will learn: how to change your perspective on goal-setting, why seeking out “balance” may not be in your best interest, how to reframe your relationship with pain, and how to harness the power of synergy to level up your life. As a teacher, student, and guide, Drew offers some fascinating insight and does so in a way that captivates anyone fortunate enough to listen. So press play, crank up the volume, and buckle up! Please leave us a review if you enjoy our show! Follow Southpaw on Facebook: https://www.facebook.com/crossfit.southpaw Follow Southpaw on Instagram: https://www.instagram.com/crossfit.southpaw/ Learn more about memberships and programs at: https://www.crossfitsouthpaw.com
Kelly Bock has been with Southpaw since its inception in 2019 and she offers a unique vantage point into all things Southpaw as the “matriarch” of the gym. In this episode, we briefly talk about how she got into CrossFit but then dive into the Southpaw Nutrition Program. Rather than just talking theory, Kelly talks about what her day-to-day nutrition practices are, the results that she has seen, and how she has built sustainable healthy eating habits. If you are curious about what it would look like to implement a nutrition overhaul in your life - this is the episode for you! Please leave us a review if you enjoy our show! Follow Southpaw on Facebook: https://www.facebook.com/crossfit.southpaw Follow Southpaw on Instagram: https://www.instagram.com/crossfit.southpaw/ Learn more about memberships and programs at: https://www.crossfitsouthpaw.com
Have you ever said “I need to find myself?” Many of us have. Have you stopped to consider what this actually means? What it implies? The words that we use and the stories that we tell have an enormous impact on our lives. In this solo episode you'll learn how you can change this hollow expression in a way that will allow you to feel empowered. Simple and practical changes like the one we discuss in this episode will allow and take ownership of the direction your life is taking. Please leave us a review if you enjoy our show! Follow Southpaw on Facebook: https://www.facebook.com/crossfit.southpaw Follow Southpaw on Instagram: https://www.instagram.com/crossfit.southpaw/ Learn more about memberships and programs at: https://www.crossfitsouthpaw.com
The endorphins produced by exercise are great for your mind. But few programs allow you to build mental resilience and confidence the way that we do at CrossFit Southpaw. Look behind the scenes at the programs we use at Southpaw, the effect that they have on our members, and how we would suggest you go about setting goals. The answer may shock you. Hear from Lori McCain who recently moved to the Minnesota suburbs and was looking for a fitness program to help her grow physically - and mentally. She provides a unique insight about how CrossFit Southpaw has helped her reclaim the vigor she has for life. Please leave us a review if you enjoy our show! Follow Southpaw on Facebook: https://www.facebook.com/crossfit.southpaw Follow Southpaw on Instagram: https://www.instagram.com/crossfit.southpaw/ Learn more about memberships and programs at: https://www.crossfitsouthpaw.com
Rim is a wife, mother, teacher, and experienced CrossFit athlete. Hesitant to join CrossFit but knowing that something needed to change in her life, she describes her journey from multiple bootcamps into CrossFit and why she hasn't looked back since. A veteran CrossFit athlete, she provides valuable insight into the specific philosophy that makes CrossFit Southpaw different. The fitness and nutrition programs that Southpaw offers can be done by anyone - but they are not for everyone. Listen to this episode to see if they are right for you! Please leave us a review if you enjoy our show! Follow Southpaw on Facebook: https://www.facebook.com/crossfit.southpaw Follow Southpaw on Instagram: https://www.instagram.com/crossfit.southpaw/ Learn more about memberships and programs at: https://www.crossfitsouthpaw.com
Addison Bain is the head coach at CrossFit Southpaw and was crowned “Fittest Man in Minnesota” in 2018 by CrossFit Headquarters. Among other things, Addison is an avid mountain biker, outdoorsman, hunter, coffee connoisseur, and all around awesome human being. In this episode, you'll get a behind the scenes look at the workouts we program at CrossFit Southpaw, why we don't program in percentages, how we approach life, and why you'd experience exponentially better results by having a coach. Please leave us a review if you enjoy our show! Follow Southpaw on Facebook: https://www.facebook.com/crossfit.southpaw Follow Southpaw on Instagram: https://www.instagram.com/crossfit.southpaw/ Learn more about memberships and programs at: https://www.crossfitsouthpaw.com
Paul Darda is a history teacher, father, husband, and athlete. One of Southpaw's founding members, he shares a wealth of insight, wisdom, and insider knowledge that will reframe the way you look at CrossFit. Tune in for the inaugural episode of the Southpaw Spotlight - you won't want to miss it! Follow Southpaw on Facebook: https://www.facebook.com/crossfit.southpaw Follow Southpaw on Instagram: https://www.instagram.com/crossfit.southpaw/ Learn more about memberships and programs at: https://www.crossfitsouthpaw.com
Short clip from Episode 2: Committing to Yourself with Addison Bain. Stay tuned for The Southpaw Spotlight Show, coming to your favorite podcast app on August 4!