Wayfarer Radio

On Episode 10, Mike Priola, Mike Juricich, and Nate Kozma sit down to talk about all things CrossFit Open. Show Notes: 0:00 - Intro 1:54 - Focusing on "Controllables" to maximize performance in The Open: Nutrition/Hydration, Sleep/Recovery, workouts on days leading up to an Open workout, and Mindset 13:06 - Going Rx'd or Scaled: how to identify which one is the best option for you 16:46 - Warming up for Open workouts 20:40 - To redo or not to redo: when it makes sense to repeat an Open workout 26:50 - Consistency is king: focusing on what got your here 29:09 - General approach during the week leading up to Friday (or whenever you do your Open workout) 35:00 - Have fun!

On Episode 9, Mike and Mike sit down to discuss the importance of sleep, and its profound impact on performance. Then, the two transition into the subject of overtraining by discussing what signs to look out for that you may be overdoing it in the gym. Finally, the guys wrap up with everyone's favorite recurring segment - "Would You Rather?". Show Notes: 0:00 - Intro 2:25 - The importance of sleep. 10:42 - Detriments of insufficient sleep (>7 hours). 16:59 - Benefits of sufficient sleep (7-9 hours). 21:50 - Three of the biggest factors that promote proper sleep hygiene. 24:37 - How society pressures us into making decisions that compromise our sleep. 32:42 - Overtraining 34:50 - Qualitative signs of overtraining. 38:17 - Quantitative signs of overtraining. 40:54 - Strategizing your time spent inside the gym (or outside the gym) to avoid overtraining. 44:50 - "Would You Rather?"

On Episode 8, Mike sits down with owner/head coach of Wayfarer CrossFit, Nate Kozma for a one-on-one interview. The two discuss Nate's military days, how he got into CrossFit/coaching, and why he ultimately decided to start his own business. Nate also provides some insight into his mindset as an athlete in his 30s and how he views his controllables (nutrition, sleep, recovery, etc.)now vs in his 20s. That and much, much more. Show Notes: 0:00 - Intro 2:45 - Nate's military background. 12:30 - Nate's introduction to CrossFit 10 years ago. 20:42 - The moment Nate decides to become a CrossFit coach, and how he ultimately started his own gym/business. 28:14 - How Nate came up with the name "Wayfarer CrossFit." 29:04 - How Nate envisions his business 5, 10, and 20 years down the road. 33:43 - Nate's mentors 37:09 - How Nate's fitness goals have transitioned from his 20s to his 30s along with changes he's made to his controllables (sleep/recovery, nutrition, exercise outside of the gym, etc.) 54:04 - Nate's "Why?" 55:37 - Rapid Fire Questions

On Episode 7, co-hosts Mike Priola and Mike Juricich sit down to discuss how setting goals sets the foundation for developing discipline and mental toughness. Things also go off the rails whenever the two introduce the podcast's very first recurring segment - "Would You Rather?". Show Notes: 0:00 - Intro 2:24 - Goal Setting and defining your "Why" 18:31 - How Goal Setting set the foundation for Discipline 28:26 - Defining Mental Toughness and utilizing positive self-talk 35:58 - "Would You Rather?"

On Episode 6 - Wayfarer CrossFit member, Rick Fox, drops by the podcast to tell his story about how becoming a quadriplegic hasn't stopped him from becoming one of CrossFit's up-and-coming adaptive athletes. 11 years ago, Rick fractured his C7 vertebrae in a diving accident leaving him paralyzed from essentially the top of his core, down. Rick lends some insight into his recovery over the past decade along with his goals for the future, how his mindset plays a pivotal factor in overcoming life obstacles, and much, much more. Show Notes: 0:00 - Intro 2:05 - Rick tells his story about the diving accident that left him paralyzed 11 years ago. 9:33 - Rick discusses the point in time in his recovery whenever he realized he still had the ability to participate in athletics, and how he got into Murderball (i.e. wheelchair rugby). 16:24 - How Rick ultimately got into CrossFit and how his weight played a vital role in his quest of getting back into shape. 29:57 - Rick's quick transition from just showing up to the gym to get back into shape to becoming a competitive CrossFit athlete. 33:06 - A look at Rick's controllables (nutrition, sleep, and recovery tactics) along with how his health/performance has improved since starting CrossFit. 38:28 - Mike and Rick discuss why CrossFit is suitable for everyone, regardless of your physical limitations. 44:58 - How Rick's mindset has changed over the past two years. 48:23 - Rick discusses his future in competitive CrossFit along with an upcoming obstacle race he plans to partake in this fall. 52:08 - Mike announces his plans to qualify for Wodapalooza in 2020 and Rick lends him and the rest of the team advice based off of his previous experience competing in the same event this past winter. 57:55 - Rapid Fire Questions

On episode 5, Wayfarer CrossFit member Eric Kulikowski drops by the podcast to discuss how CrossFit literally saved his life. Approximately 16 months ago, Eric and eight others successfully summited Mount Kilimanjaro in Tanzania (Africa). A few days after the climb, Eric checked himself into the hospital after dealing with discomfort in his back and chest. Little did he know, he was dealing with nine pulmonary embolisms in both his heart and lungs caused by the swift change in elevation. At the spry age of 56, Eric credits his fitness level for keeping him alive today and also goes on to share a few amazing stories about what he's currently doing (and has already done) to help support several charitable organizations inside and outside of the CrossFit community. Show Notes: 0:00 - Intro 1:27 - Eric's livelihood, his fitness background pre-CrossFit, and how he ultimately got into CrossFit at the age of 50. 14:48 - Eric's crazy idea to do 52 weeks of Murph and how he (and several others) followed through with it, regardless of where he was traveling. 21:41 - Eric's incredible story about how he almost died after summiting Mount Kilimanjaro in March 2018, and how he credits CrossFit for saving his life. 33:48 - What Eric's training, nutrition, recovery, and mindset looks like now, post-health scare. 42:49 - How Eric's biomarkers have improved since doing CrossFit/changing his nutrition, which has ultimately allowed him to get off of cholesterol medicine and blood thinners. 47:30 - Eric's work with Project Athena and how he continues to carry on the legacy of his late wife by helping women(and now men as well) recovering from medical/traumatic setbacks. 52:06 - Other charitable events Eric has helped incorporate through CrossFit including developing a scholarship fund for his late nephew. 1:00:00 - Rapid Fire Questions

On today's epidote, special guest Coach Kaitie Neratka stops by the podcast to discuss fitness and nutrition advice for female CrossFitters. Subjects include nutrition/training around "that time of the month," supplementation advice for females, and women who afraid of lifting weights/gaining muscle.

On Episode 3 of Wayfarer Radio, Dr. Bob Queale joins Mike, Nate, and Nick as the podcast's first special guest. Dr. Bob is a Masters Athlete in the 55-59 division who has competed in the Masters Online Qualifier event for the past six consecutive years. He's also been a member at Wayfarer CrossFit since 2014. The guys attempt to pick Bob's brain on what makes him tick and how he maintains such an elite level of fitness at the spry age of 56.

On episode 2 of Wayfarer Radio, the guy's discuss how nutrition impacts performance, what types of CrossFit gear are worth your investment, and how to go about competing in CrossFit.

Wayfarer Radio is a show dedicated to educating fitness enthusiasts about a host of topics including CrossFit-specific training advice and overall health and wellness tips for not only our members, but the entire CrossFit community at large.