Botox and Burpees

We talk with Andrew Honore about going from CrossFit fan on the sidelines to a committed morning regular who’s training smarter, recovering better, and surprising himself at 35. Along the way we get into injuries, pacing, competing, and the small daily choices that turn health into a family standard. 

• deciding to try CrossFit after years of assuming it was too hard 
• first day nerves and learning CrossFit culture through DT 
• managing a scaphoid wrist injury and finding training that helps 
• staying competitive without letting ego drive risky choices 
• using the whiteboard as a benchmark instead of a verdict 
• building workout plans and pacing strategies with ChatGPT 

#crossfitcoach #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #gymowner #HealthyLiving #GymLife #CrossFit #FitnessJourney #BotoxAndBurpees #podcast @botoxandburpeespodcast @crossfitbison @crossfit

We sit down with April Egarian to trace how CrossFit becomes a steady anchor through motherhood, stress, and major life changes, and how training gets better once recovery is treated like a real priority. We also dig into the practical mindset shifts that make nutrition consistent, friendships healthier, and performance stronger without burning out. 

• starting CrossFit with a four-month-old and sticking with it for 12 years 
• why switching CrossFit gyms feels like leaving family and what actually drives the decision 
• how programming and training load affect recovery as we age 
• using a nutrition coach to rebuild habits, reduce weekend blowups, and lose 15 to 20 pounds 
• the gym as a support system, accountability loop, and mental reset 
• chasing strengths and weaknesses, from lifting to chest-to-bar and muscle-ups 
• scaling, backing off sensitive spots, and staying mostly injury-free 
• navigating gym social dynamics, finding your crew
• advice for new members on showing up consistently until it clicks 

#crossfitcoach #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #gymowner #HealthyLiving #GymLife #CrossFit #FitnessJourney #BotoxAndBurpees #podcast @botoxandburpeespodcast @crossfitbison @crossfit

We talk with NYPD specialist Evan Johnson @evanj815 about what it means to perform under pressure and why CrossFit’s “unknowable” mindset maps so cleanly onto specialized law enforcement. We dig into leadership, communication, and recovery, including the uncomfortable moment when hard work or hard training turns into avoidance. 

• the “warrior athlete” roots of CrossFit and why readiness matters 
• performance under uncertainty when outcomes have real stakes 
• Evan’s path into the NYPD and what surprised him most 
• joining CrossFit through a nonprofit focused on first responder mental health 
• training as a way to face anxiety and fear of being watched 
• a clear look at specialized units from warrants to sex crimes to police-involved shootings 
• supervising like coaching and meeting each person where they are 
• communication that avoids overload and prevents misunderstandings 
• recovery, balance, and spotting “gym holic” and workaholic patterns 

#crossfitcoach #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #gymowner #HealthyLiving #GymLife #CrossFit #FitnessJourney #BotoxAndBurpees #podcast @botoxandburpeespodcast @crossfitbison

We sit down with Summer Vanwyckhouse @summervanwyckhouse to talk about how CrossFit took her from a soccer-focused teen to a confident, consistent athlete who loves hard workouts and supportive people. 

We also connect training to her life as a nursing student, from building perspective in clinicals to choosing smart scaling that keeps her healthy and improving. 

• starting CrossFit to get stronger for soccer 
• loving the group dynamic 
• building skills like double unders 
• staying active at college with club soccer plus CrossFit-style options
• why younger adults may choose hot Pilates or hot yoga
• why CrossFit can feel intimidating 
• the power of scaling workouts 
• how nursing clinicals shape motivation and gratitude
• what a healthy gym culture looks like, including clear boundaries and respect for women 

#crossfitcoach #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #gymowner #HealthyLiving #GymLife #CrossFit #FitnessJourney #BotoxAndBurpees #podcast @botoxandburpeespodcast @crossfitbison

We talk with CrossFit Bison coach Keith Andrews about what CrossFit can do to feel like 2018 again, starting at the affiliate level instead of waiting on HQ. We focus on building real community through shared goals, better class habits, and coaches who model the culture every day.

• team-first mindset from competitive sports 
• setting a class goal at the whiteboard 
• why early cleanup kills the room 
• using Hero Week and the CrossFit Open as a blueprint for more shared moments
• building belonging through class identities, attendance battles, and gym-wide challenges
• treating members like family
• coaches carrying responsibility even when they are not coaching
• Keith Keys as a simple tool for clarity, focus, and a lighter vibe
• staying positive and avoiding attitudes that spread through a team

#crossfitcoach #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #gymowner #HealthyLiving #GymLife #CrossFit #FitnessJourney #BotoxAndBurpees #podcast @botoxandburpeespodcast 

Botox and Burpees talks with longtime @crossfitbison member Mo Boak @mobee515 about how a return-to-office mandate forces a full reset of her workout routine and why she refuses to let fitness be the thing that breaks.

Mo shares how she shifts from midday classes to the 5 a.m. crew, stays durable through smart scaling, and builds real confidence over time. 

• balancing work, commuting, and parenting without quitting training 
• switching from lunch-hour workouts to a consistent 5 a.m. CrossFit routine 
• using sleep and bedtime consistency as part of the program 
• leaning on coaches and training partners to choose smart weights 
• playing to strengths from running-based sports while building upper-body skills 
• staying healthy through scaling, pacing, and leaving ego out of it 
• raising kids around fitness habits and everyday functional strength 
• focusing on body positivity and long-term progress over big goals 
• best advice for new CrossFitters

#crossfitcoach #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #gymowner #HealthyLiving #GymLife #CrossFit #FitnessJourney #BotoxAndBurpees #podcast @botoxandburpeespodcast 

We sit down with CrossFit Bison coach Adam Ramsden @w.a.ramsden to talk about how a “standards first” mindset evolves when you’re coaching real humans with real lives. We dig into how to protect honest reps for competitive athletes while still giving everyday members the grace to train, learn, and come back tomorrow.

• early coaching identity as the standards enforcer
• separating competitive expectations from community participation
• when to correct depth and lockout without stopping the workout
• handling leaderboard pressure and validating scores in class
• logging limited range of motion honestly without shame
• youth training philosophy focused on safe technique first
• why multi-sport builds athleticism better than only CrossFit
• athlete tools for better standards like warm-ups and filming reps
• dealing with eye rolls and pushback while keeping safety non-negotiable

#crossfitcoach #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #gymowner #HealthyLiving #GymLife #CrossFit #FitnessJourney #BotoxAndBurpees #podcast @botoxandburpeespodcast @crossfitbison

Sam Rhee sits down with Liz Tanzola @liz_tanzola, head coach at CrossFit Bison, to talk about how she goes from zero coaching experience to leading hundreds of classes plus an entire staff of coaches. 

We dig into class prep, athlete cues, scaling decisions, and the harder part of the job: leading a coaching team with trust and honest feedback.

• starting coaching without experience and leaning on a desire to help people 
• early nerves and the logistics of starting and ending class on time 
• learning athletes through movement observation and individualized cues 
• building a coaching workflow from program notes to the clock 
• varying warm-ups based on workout length, intent, and room energy 
• breaking down a sample class and utilizing smart scaling 
• picking music that supports the workout and organizing playlists 
• stepping into the head coach role and giving feedback to peers 
• how to define coaching potential

#crossfitcoach #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #gymowner #HealthyLiving #GymLife #CrossFit #FitnessJourney #BotoxAndBurpees #podcast @botoxandburpeespodcast @crossfitbison

@botoxandburpeespodcast host Dr. Sam Rhee talks with Mike Warren @mikewarren___ about going from a college football strength mindset to chasing real, repeatable fitness through CrossFit, competition, and triathlon training. We dig into the moment looking shredded stops feeling like enough, and why hard goals, smart fueling, and a strong gym community change how we show up in life. 

• high school lifting basics versus learning movement and speed work 
• the jump in quality from high school to college strength and conditioning 
• completing 75 Hard then realizing aesthetics are not the same as fitness 
• getting humbled in a first CrossFit class and falling in love with the challenge 
• why triathlon training and “hard things” improve mindset, focus, and work

#crossfitcoach #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #gymowner #HealthyLiving #GymLife #CrossFit #FitnessJourney #BotoxAndBurpees #podcast @botoxandburpeespodcast @crossfitbison

CrossFit Bison - https://bisoncrossfit.com/
Stan Efforting Vertical Diet - https://www.stanefforting.com/vertical-diet
Vitruvian Games - https://vitruviangames.com/
ATHX Games - https://athxgames.com/

We talk with guest Karenn Marin @karenn.mrn about how CrossFit becomes her anchor through a brutal stretch of life changes, from long-standing body image pain to a sudden family crisis and a fresh start in a new city. 

The constant in her life is training, mentorship, and community, which helped her rebuild confidence, boundaries, and mental health one workout at a time. 

• growing up non-athletic, extremely skinny, and self-conscious about body image 
• a Peru hiking trip and the pandemic creating a wake-up call to build real fitness 
• learning consistency the hard way, including injuries from training without coaching 
• starting CrossFit to learn form, progress safely, and feel capable 
• navigating divorce and a house fire, using the gym as a daily coping tool 
• experiencing real support from new gym communities during crisis 
• recognizing how toxic relationship dynamics can derail training and self-trust 
• returning to CrossFit Bison, making friends, and unlocking rapid improvement 

#crossfitcoach #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #gymowner #HealthyLiving #GymLife #CrossFit #FitnessJourney #BotoxAndBurpees #podcast @botoxandburpeespodcast @crossfitbison