Beyond The Gym

Join us for another two part conversation as we unravel the captivating story of Grant Craddock—a testament to the places that hard work, resilience, and unwavering determination can take you. We delve into Grant's relentless pursuit of excellence as a scrappy young athlete, the lessons he learned in hockey, baseball and basketball, and his discovery of CrossFit as he transitioned from school to work. From overcoming obstacles to achieving his dreams, Grant's journey inspires and motivates listeners to push past their limits.

Bourbon:
Bulleit

Workout:
3 rounds
12/15 cals on bike
30 deadbugs
20 kettlebell swings

4 rounds for time
Run 200m
5 hang power clean @ 75/115#

Recorded on May 16, 2024.

Join us as we explore the fascinating intersection of fitness and hobbies. We uncover the myriad ways in which physical activity enhances and intertwines with our favourite pastimes. From the adrenaline rush of outdoor adventures to the meditative flow of creative pursuits, we show you how staying active can enrich every aspect of your hobby journey. This conversation sure took a few detours and caught the hosts by surprise. Pour yourself a bourbon and enjoy this one!

Bourbon:
Woodford Reserve Double Oaked

Workout:
Snatch 3x1 @ 70%
CNJ 3x1 @ 70%
Front Squat 3x3 @ 80% of max CNJ

Recorded on April 18, 2024.

Welcome back to Part 2 of our conversation with Chris Murray from BlackFyre Performance Training.

Join us as we explore the qualities that make a great coach, how athletes can maximize their potential under their guidance, and the symbiotic relationship between coach and athlete.

But it's not just about the athletes. We'll also uncover the intrinsic rewards that coaches derive from teaching, from the satisfaction of witnessing growth to the joy of building lasting relationships with their clients and how these experiences shape their own growth and development.

Whether you're a seasoned athlete striving for greatness or a coach committed to igniting the spark of potential in others. Tune in as we embark on a journey towards unparalleled success today!

Oh...and we do talk about donuts!  Will that be honey-glazed or Boston cream?

Join us as we sit down with Chris Murray, an accomplished multi-sport athlete and prominent figure in the fitness industry. Chris shares his personal experiences, triumphs, and setbacks with authenticity and candor, offering invaluable insights gleaned from his own remarkable journey.

From humble beginnings to becoming a respected leader in the fitness community, Chris takes us through the pivotal moments that have shaped his career so far. Delving into his early days as a coach, we gain a deeper understanding of the passion and dedication that continue to propel him forward. Through his perspective, we explore the challenges faced, and the lessons learned at CrossFit Shallow Lake, and discuss some of our favourite moments at that gym.

This epic conversation was too much for just one episode, so stay tuned for part two, where we delve deeper into Chris Murray's story and discuss the art and science of coaching.

Bourbon:
New Riff

Workout 1:
Power snatch 3x1 @ 84%

Hip Clean 4x2 @ 40-50%

Clean and Jerk waves
1 @ 82 - 84 - 86%
1 @ 84 - 86 - 88%
1 @  86 - 88%

Front squats 5x3 @ medium to light weight


Workout 2:
16/20 cal Assault Bike

7 rounds
7 Front Squats @ 95/135#
7 Burpees

16/20 cal Assault Bike



Recorded on February 24, 2024

This episode is all about celebrating the joys and challenges of maintaining a healthy and active lifestyle while aging. We discuss staying fit, strong, and healthy as we grow older. Whether you are in your golden years or just beginning your fitness journey, this podcast is your guide to embracing aging with resilience and vitality. We share personal fitness anecdotes and hope you find some insights, motivation and strategies to live your best, most vibrant life. Because that’s what age said about fitness!

Bourbon:
Buffalo Trace

Workout:
Bob and Kristen - just move a little and sweat a little
Kevin - eat dinner

Recorded on January 18, 2024

Celebrate International Women's Day with our special podcast episode featuring the incredible Michelle Wallace in the BTG Studio. Join us as we dive into Michelle's inspiring fitness journey, filled with laughter, anecdotes, and wisdom. Alongside Michelle, we engage in lively interviews with some of our favourite strong women, exploring the significance of fitness and health in their lives. From personal stories to insightful reflections, this episode is a tribute to the strength and resilience of women everywhere. Tune in as we celebrate International Women's Day with empowering discussions and shared laughter. Here's to strong women and vibrant health!

Bourbon:
Yellowstone Select

Workout:
3 rounds (increase weight each round)
5 deadlift
5 hang power clean
5 front squat

3 rounds (go fast)
10 thrusters
10 push ups

Team of 3
18 rounds
200m row
10 burpees

Recorded on February 29, 2024

We are thrilled to share the second half of our conversation with Bran Sanders, who is not only a talented musician but also an enthusiastic guest.  In this episode Bran treats us to some more of his trademark verbal zingers, keeping us on our toes and engaged in the discussion. 

We delve into the captivating story behind Bran's song "Fire In Them Hills" and the inspiration that fueled its creation, and discuss Bran's journey in the music industry.  

As Bran shares his perspective on the creative process and the work he does to learn and grow as a musician, we explore the fascinating connection between music and fitness when it comes to mindset and the pursuit of excellence.

So sit back, relax, and join us as we continue discussing the world of music, fitness, and creative expression!

Recorded on December 19th, 2023

Welcome back to our podcast! Episode two is an exciting milestone for us as we welcome our very first guest, Bran Sanders, into the studio. Bran is not only a talented musician but also a passionate advocate for fitness, and today, we're delving into the intriguing intersection of music and physical well-being.

Join us as Bran shares his unique insights into how maintaining a healthy lifestyle contributes to his success in the music industry. From the importance of staying physically fit for demanding gigs to the role of mental fitness in the creative process, Bran offers a wealth of wisdom drawn from his own experiences.

So, whether you're a music enthusiast, a fitness buff, or simply curious about the creative process, this episode has something for everyone. Get ready to be inspired as we journey into the heart of music and fitness with the one and only Bran Sanders.

Bourbon:
Angel's Envy

Workout:
Power Snatch 3x1 @ 85%
Power Clean + Jerk 3x1 @ 85%
Back Squat 4 x 4-6 reps

Recorded on December 19th, 2023

Welcome to Episode One of our podcast! 

In this introductory episode, we'll share a bit about ourselves – our fitness journeys, our passion for good conversation, and of course, our love for good bourbon. We discuss how our friendship and this podcast came to be, and share a little bit about what we have planned for future episodes. Whether you're a seasoned fitness enthusiast or just getting started and enjoy good conversation we've got something for everyone.

Thanks for joining us - Bob, Kevin, and Kristen - on Beyond the Gym. Let the adventure begin!

Bourbon:
Basil Hayden

Workout:
3 rounds
1:00 dead hang
1:00 rest
1:00 farmer's carry
1:00 rest
Max set of pushups

Followed by
E2MOM for 24:00
0:10 Assault Bike sprint



Recorded on November 30th, 2023