In this special episode of the Bolder Athlete Podcast, hosts Josh Boonstra sits down with 6x Champ, Jason Grubb, to recap learnings from the Keystone Cycle and how they've shaped what's next - The Surge Cycle. This Surge Cycle is the direct pipeline to the CrossFit Open, built to ensure every athlete is confident and capable this Open season. They detail the strategy: a heightened focus on foundational strength, an increase in second-session intensity, and the integration of specialized open-style workouts. And they go deep on why trusting the programming (aka following the recipe) and adhering to intensity levels is the key to unlocking your best performance. Whether your considering your first CrossFit Open or have ambitions to move on to the the next stages, you don't want to miss this insightful conversation that's sure to get you excited what next - Surge. Chapters🎙️ Introduction🔑 Recap and adjustments of the Keystone Cycle🧑‍🍳 The Importance of Following the Recipe🔥 Understanding Workout Intensity and Volume🌊 Introducing the Surge Cycle🎯 Preparing for the Open🏆 Looking Ahead to Quarterfinals

In this episode of the Bolder Athlete Podcast, Josh Boonstra sits down with Micah Shoemaker, founder of the Magic City Games and an influential force within the CrossFit community. Micah shares how fitness reshaped his life, his passion for the Masters fitness community, the birth of the Magic City Games, and his role in shaping the new Masters in-person semifinals. Together, they discuss the power of CrossFit in transforming mind and body, finding courage in others, and how we're all striving to make our mark - leaving the world better than we found it. Don't miss out on this honest, thought-provoking discussion.

Chapters:
🚀 The Journey to In-Person Semifinals
💪 Health and Fitness Journey
🔥 Passion for Masters Athletes
💡 Inspiration from Jason
🎉 Introducing Magic City Games
🏋️ In-Person vs. Online Competitions
✨ Empowering Responsibility and Hope

In this special episode of the Bolder Athlete Podcast, host Josh Boonstra sits down with athletes Justin Brewer, Paul Delanoy, and Aaron Houchin for a deep, honest conversation about the grind behind competitive CrossFit. From injury recovery to chasing the CrossFit Games dream, the group opens up about the highs, lows, and lessons learned along the way.They dive into Aaron’s recent injury, how setbacks shape an athlete’s mindset, and the importance of patience during recovery. The crew reflects on their personal journeys to the Games, sharing how nutrition, training structure, and mental resilience play pivotal roles in long-term progress.A major theme throughout the episode is the power of community—how training partners, coaches, and accountability can make the difference between stagnation and breakthrough. They also unpack the realities of off-season training, building a strong foundation, and preparing for upcoming Opens and Semifinals.Whether you’re a competitive athlete or simply love the process of self-improvement, this episode offers valuable insight into what it takes to grow, adapt, and keep pushing forward.🎙️ Introduction 🤕 Aaron's Injury and Its Impact🎯 Chasing the Games: Personal Journeys🏋️ Training Strategies and Experiences🧠 Mindset and Goals for the Off-Season🤝 Community and Accountability in Training📚 The Importance of Programming and Technique🚀 Preparing for the Open and Semifinals👀 In-Person Semifinals: Reactions and Expectations🔀 Exploring Event Options: In-Person vs Online💪 Navigating Recovery: Mental and Physical Challenges🥗 Nutrition Strategies: Balancing Performance and Lifestyle

👉 https://www.bolderathlete.com/ Ready to transform your fitness and redefine your limits? Bolder Athlete delivers expertly-crafted training designed to elevate your strength, endurance, and performance—no matter your current level.Our proven programming combines balanced intensity, targeted recovery, and sustainable progression, empowering you to achieve lasting results. With Bolder Athlete, you'll train smarter, recover better, and accomplish more than you ever thought possible.Join a passionate community committed to fitness, growth, and relentless improvement. Take the first step toward becoming stronger, healthier, and more confident in every aspect of your life.Become a Bolder Athlete today.

In this raw and vulnerable episode of The Bolder Athlete Podcast, Luke Ahlfield — a husband, father, teacher, strongman, and competitor— opens up about the deeper meaning behind his motivation to remain strong.

Fitness is more than a passion for he and his wife, it has purpose in keeping their family together, grounded, and resilient.Luke opens up about raising a daughter with special needs and how he and his wife push their own physical limits to ensure their daughter can participate in day to day experiences.

Luke discusses the how he navigates the pressure of the leaderboard, reinventing himself as an athlete during burnout, and how his experiences have provided perspective on success and purpose.Through vulnerability and honesty, he reminds us that strength isn’t just built in the gym—it’s forged in the everyday choices to keep showing up, to grow, and to make the most of the gifts we’ve been given.

This episode is a raw, heartfelt look at what it truly means to live boldly—with gratitude, grit, and a deep sense of purpose.

Chapters:

🎙️ Introduction

🧠 The Pressure of the Leaderboard

🔥 The Blessing and Curse of Being “All-In”

🌱 How Burnout Led to the Reinvention of His Fitness

💖 Raising a Daughter with Special Needs

In this inspiring episode of The Bolder Athlete Podcast, host Josh Boonstra sits down with Tim Sanchez, a dedicated athlete, educator, and recent MFC Champ. From his roots in Michigan, early days as an athlete and coach, to becoming a Superintendent, Tim’s story is a blend of discipline, balance, tremendous structure, and purpose.Tim opens up about his athletic beginnings, his journey into CrossFit, and the mindset that helped him win the MFC Championship in his first year in the 45–49 division. He shares how valuable fitness is to his mental health, how he's introduced CrossFit to his school community, and how family, education, and fitness intersect in his life.Listeners will walk away with practical fitness and nutrition tips, and motivation to lead with service and strength.⏱️ Episode Chapters: 🎧 – Welcome & Introduction🏋️ – Preparing for the MFC Championship🥇 – Reflections and lessons from MFC🏈 – Growing up in Michigan 🏫 – CrossFit in Schools⚖️ - Managing career, training, and family life🌄– New Beginnings in Bolder: ⏰– Structure, workouts, and discipline🥗 - Nutrition, meal prep, and consistency🧠 - The psychology of dieting and training💬 – Mental Health & Leadership

In this episode of the Bolder Athlete Podcast, host Josh Boonstra sits down with special guest, Zach Gibbon, a prominent figure in the CrossFit community and owner of CrossFit Mount Pleasant. They discuss Zach's journey from opening his first gym in New Jersey, navigating gym ownership during COVID, and relocating to South Carolina to reestablish his community. The conversation delves into Zach's impressive achievements in the CrossFit space, his 2025 CrossFit Games performance, his 4 consecutive wins at Fittest of the Coast and Zach's performance in the current FOTC qualifier. Zach also shares his strategy behind why he competes so frequently and how that helps his focus and motivation throughout the season. Chapters: 🎙️ Introduction and Background🏋️ Journey to CrossFit Ownership🤝 Community Building and Member Engagement🏆 Fittest of the Coast Competition, Evolution, & Qualifier🧠 Navigating Motivation and Mindset

In this episode of the Bolder Athlete Podcast, host Josh Boonstra kicks off a new series with 6x CrossFit Games Masters Champ, Jason Grubb to go behind the scenes of the upcoming programming cycle - Keystone - to discuss the strategy, structure, and key considerations that shaped the program.

Together, they highlight the importance the Bolder Athlete community's feedback and how it helps inform Jason's approach to programming, they discuss some of the key adjustments to expect to help drive engagement and adaptation, as well as the value of "pullback" weeks for physiological and psychological recovery.

If you've been interested to learn more about what goes into Bolder Athlete programming or just want some insight and extra motivation before the Keystone Cycle kicks off on Oct 13, be sure to tune in!

Chapters:

🆕 Introduction to new podcast series on program reviews

🔄 The Keystone Cycle Overview

🛠️ Adjustments in Programming Structure

🗣️ The Importance of Feedback and Adaptation

🔋 The Concept of Pullback Weeks

🎯 Jason's Commitment to the Elite Program

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In this episode of the Bolder Athlete Podcast, host Josh Boonstra sits down with Dana Bird — a devoted wife, mother, and healthcare professional, a seasoned athlete and certified badass. Dana opens up about her personal fitness journey, starting from swimming and dance in her youth, to overcoming significant health challenges that changed her approach to training, as well as her appreciation for her health and fitness. From battling sickness, to scaling workouts, to managing a demanding career and motherhood, Dana’s story is one of resilience, adaptability, and gratitude. They dive into topics like the physical and emotional demands of caregiving, the value of establishing active habits early in life, staying active as we age, and Dana offers inspiration to anyone navigating life’s transitions — both in and out of the gym. Whether you're a Masters athlete, a parent trying to stay fit, or someone rediscovering their strength, this conversation is a reminder that it’s never too late to rewrite your story, one rep at a time.

Chapters

🏊‍♀️ Dana Byrd and Her Athletic Journey 

🔁 Transitioning to CrossFit and the Bolder Community 

🩺 Overcoming Health Challenges & Scaling Smartly 

🎯 Preparing for MFC & Rebuilding Confidence 

👨‍👩‍👧‍👦 Family, Parenting, and Fitness Values at Home 

🧓 Working in Memory Care: A Heartfelt Perspective 

💔 The Emotional Weight of Caregiving 

🌈 Gratitude in the Hard Moments 

📓 Daily Rituals: The Gratitude Journal Practice 

🏃‍♀️ Fitness and Longevity: The Real Connection

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In this episode of the Bolder Athlete Podcast, host Josh Boonstra sits down with Paul Delanoy, a two-time CrossFit Games Masters athlete and NYPD counterterrorism officer. With nearly 22 years of service, Paul opens up about the intensity of his career, how he balances his high-stakes responsibilities with family life.They dive into Paul's experiences on the Games floor, his home gym setup, sports background, fatherhood, and his recent decision to join Bolder Athlete. This conversation offers a raw and inspiring look at what it means to be a high-level athlete, a public servant, and a committed family man—all at once.Discussion Topics:👮‍♂️ Being in the NYPD for almost 22 years.🛡️ The extensive preparation involved in counterterrorism ⚖️ Balancing work and family 💪 Paul's excitement in joining Bolder Athlete 🏠 Building a home gym 🏃‍♂️ Youth sports shaping them as men ⏱️ The razor thin line between elite athletes

In the 20th episode of the Bolder Athlete Podcast, and I reflect on our experiences at the 2025 Age Group CrossFit Games. We discuss the intensity of games competition, strategies, and go behind the scenes on what takes place in the athlete warmup area. Our conversation delves into the emotional highs and lows of competing, the role of fear and anxiety, and the significance of community. Jason shares insights from his journey to winning his sixth championship, emphasizing the pressure of expectations and the joy of celebrating achievements with fellow Bolder athletes.

I loved the strategy and transparency of this discussion with Jason and hope y’all enjoy it!

Discussion topics:

🔥 The warm-up area is a unique environment filled with intense focus and anxiety.

🧠 Strategies for managing competition anxiety.

🎯 Competition experience helps navigate pressure.

⚡ Fear of failure can be a powerful motivator.

🧪 The benefits of testing workouts in advance.

🔍 Reflecting on past performances in preparation for the future.

🏆 Winning is not just about the title, but about the journey and legacy.