What do you do when you're ok at a bunch of things, but not really great at anything, you become one of the best in your field. Our guest, Michael Hill, Georgetown University's Head of Sport Performance, recently received the highest honor given out in the strength & conditioning coaching profession. We learn first hand how he set himself up for success in a very volatile field, the incremental steps and things he does on a daily basis to continue to excel, and what he instills in his athletes. Go Hoyas!

In this episode you get you learn about Coach Alina Wencel's movement philosophy. Alina’s passion for knowledge about the human body started early on and led her on a journey of intense exploration of yoga, bodyweight and kettlebell training, as well as meditation. In this episode we learn about the concept of movement nutrition, how to better feel and understand our movement through greater self awareness, and what it means to develop connections within and throughout our body.

Meet one of the top orthopedic surgeons in the nation, Dr. Rob Molloy. We gain a better understanding of his field, the subject of kinematics, and the impact that CrossFit has had on him, his family, and his practice, becoming a better father, husband, and doctor. We also discuss how we can avoid seeing Dr. Bob by "dissecting" the risk factors that could lead to potential complications with your knees and hips and consequently surgery, all the while attempting to solve a cultural crisis.

Meet Rachel Lauderback - off the platform, she is a personal trainer, corrective exercise specialist, Thai massage, IASTM, neurotyping and metabolic analytics practioner. She is a self proclaimed "huge nerd" when it comes to training, nutrition, psychology and basically obsessed with personal developmen. We discuss her growth in the fitness industry, deep dive on the importance of gut health and hormone regulation, the process of prepping for a figure show and what brought her back to the barbell!

Two years and seventy pounds lighter, Shauna Molloy has completely changed her life. She is no longer on the side lines or trying to play catch up with her family. We discover out what it took for her to overcome doubt and embarrassment. We discuss the internal factors that keep getting her up and how she found the one thing that meant everything to keep her going. It is no longer about losing weight for Shauna, it is about finding comfort in strength. Being healthy and fit is now an never ending process.

Who needs palms when you can do handstand walks and other gymnastics movements on your fists. That is what Lindsey Otanicar did after recovering from a disastrous injury to her wrist. This is an epitome of Lindsey's commitment and drive to excellence and development, in and out of the classroom. Learn about her gymnastics career, how she discovered CrossFit, why she loves to teach, and how some of the Black Flag athletes remind her of her students.

From EMO chick to CrossFit badass, Ariel Samples is this week's guest on Black Flag Radio. Find out how she went from having no athletic background, drinking, crushing pizza rolls to one of the most dedicated athletes you will meet. We discover how she found CrossFit and how she has transformed not only as an athlete but more importantly an individual ever since joining the RTS competitors program. Enjoy!

Former member of the 75th Ranger Regiment, current member of the NY State National Guard, CrossFit Coach at CrossFit Metropolis, our guest on episode 28 is Mickey Kostelnik. From serving concrete, through the Ranger Indoctrination Program (RIP), to the experience of war, there are few people as mentally and physically tough as Mickey. This is not an episode for the faint of heart as Mickey recounts some of the more gripping events of serving in the armed forces, and the great men and women he served with.

There are three simple rules that have allowed Michelle Blood become one of the top CrossFit Masters Athletes in the world in three short years; show up, shut up, and keep up. We learn how she was able to overcome an eating disorder and shift exercise and running into a healthy habit as well as a positive mindset. We also discover how the mother of 6 and full time nurse continues to develop and get stronger as an athlete after not even knowing what the sport was when she started.

Presenting Black Flag Athletics' officially certified resident shower and lunch coach, Jennifer Moore. If you know J Mo, one of thirteen kids, you know that there are very few people that more more selfless and giving of themselves than her. We learn how she obtained her certifications, where her selflessness comes from, and what it feels like to be the center of the universe. The gents also find out what exactly CrossFit and the BFA Fam allowed her to do that other places did not. Enjoy!