Episode 30 - Programming With Purpose

We're back (if I had a nickel). We've made a pact to be better. Even if all of us can't be there for the episode.

George and John join us.

Lots of things since we've been on break. Including one of us getting married.

George and John talk about the program they have crafted.

FA845 Team Edition and leading up to it.

Changes to the CF Games.

What we're being for Halloween.

Coaches coaching coaches.

Episode 29 – Two-Time Games Athlete, Christian Gallaher

CrossFit 845’s CrossFit Games athlete makes his return to the podcast. Coming off of his 2nd visit to the CF Games and finishing 2nd place in the world, Christian talks about his experience at the Games and how this year was much different.

Christian talks about his daily schedule and the balance between school, lacrosse, the gym, homework, and sleep.

How this year was different than last year.

What was his favorite event?

The feelings going into the event.

Fist fighting during the swim

The camaraderie with the other competitors.

Giving up football for CrossFit.

Dave’s walk out to Christian’s dad’s car.

Lacrosse or CrossFit?

Tuning everything out during the workouts.

Preparing for 2019.

@christian.gallaher

@crossfit845

@dstat

@rob.lacolla

Episode 28 – Summertime Madness

After a pretty long break due to life happenings, the boys are back.

First podcast in the new location.

Anniversary party recap.

Turbo’s San Diego trip.

CrossFit Games preview.

Jemel’s programming.

Accessory work. When is it necessary?

New September challenge.

Kevin has lost 16 pounds. Learn how. Going into his competition at the American Open. Winning Scaled at a recent competition.

Laser hair removal.

Episode 27 – Owning a Competitive Gym w/Chris Grant

How and when Chris got into CrossFit.

Growth in the CF community. Overcoming feuding with another CF owner.

Beating the couch.

When you just want to take a break from CrossFit.

Fittest Alive talk! (and some shit talking)

Coliseum Strength athletes. Deciding which athletes will make it to the Regionals..

Changing the teams from 6 to 4 athletes.

Competitive athletes training WHERE THEY SHOULD.

Staying humble and competitive.

Chris training with Rich Froning.

Simplifying CF programming.

Worrying about programming vs. why you are really there.

On boarding new coaches at Coliseum.

Leaving Nike to open his own gym.

Shooting and lifting.

What’s next for Coliseum Strength?

Futue of CF in the Hudson Valley.

Chris Grant

@cjgrant24 @coliseumstrength

Episode 26 – Clean Up your Sh*t

The boys recap their spontaneous casino trip.

Saratoga trips.

Turbo hits a new PR.

Honing in on the weight you’re about to lift.

Hitting the RX button but you did shitty reps? Come on bro.

Putting your shitty form on social media, and holding CF845 to a higher standard.

Dave switching from owner to athlete when he works out.

Gym etiquette.

Out of nowhere… we start drinking.

What goes into programming?

Why competing is important.

Switching coaches around.

Why movements come and go.

Why training partners?

Turbo’s drum covers. What goes behind them?

Kev pours tequila into Corona bottles.

A year in review.

@crossfit845

@dstat

@rob.lacolla

@therealkevinnelson

Episode 25 – Weightlifting in the Hudson Valley w/Danny Casey

Danny Casey has pioneered the weightlifting community in the Lower Hudson Valley. Here are the topics we hit:

Bridging the gap between getting coached from different coaches.

Approaching fitness with patience.

Chasing weaknesses.

American weightlifting vs. European.

The best pizza that Danny’s ever had.

Different philosophies regarding competing and how often should one compete.

The growth of weightlifting within in the Hudson Valley and what could be done to improve and create more awareness.

What CrossFit has done for the sport of weightlifting.

Being Instafamous.

No contact weightlifting. Danny’s position on it.

Danny takes us through a entire snatch sequence.

Danny’s athletes’ demeanors at their weightlifting meets.

Smelling salts.

Learning different languages.

Complacency in the gym. Killing fear.

What movie did Danny last watch?

What books is Danny currently reading?

If he Danny could punch anyone in the face who would it be?

Favorite weightlifter?

Being real, having fun.

Jokes.

Danny Casey

@danny_casey

NY Weightlifting Academy (nyweightliftingacademy.com)

@ny_weightlifting_academy

Notable mentions:

Marc Chesnov

Ryan Hansen

Viviana Podhaiski

Episode 24 – Someone ALWAYS Has It Worse Than You w/Frank Volpe

Frank Volpe is the owner of CrossFit New Windsor.

His story about how he started CrossFit New Windsor is very organic in the way he grew his business. Starting from taking his clients to a track, to now two locations.

Why is the gym the first thing people cut out of their lives when it’s the one thing saving their lives?

What does Frank look for in a prospective coach when bringing them on his team?

Why is your “WHY?” We talk about discover your ultimate purpose, specifically for working out. Re-evaluating why you are doing CrossFit is a big thing. Is it more important for you to get stressed out about that snatch you missed, or is there a bigger picture?

Frank talks an adaptive athlete in his gym. Feeling sorry for yourself.

Addressing issues within your staff.

What happens when an owner stops coaching classes.

The biggest change he made to his gym – raising rates. How hard it is for an owner to do that but why it’s necessary. The money definitely does not go into the owner’s pockets. If that were the case, Dave wouldn’t have to run two other businesses.

What the future holds for CFNW.

Competition talk.

What the Hudson Valley needs when it comes to CrossFit.

Frank Volpe

Crossfitnewwindsor.com

@crossfitnewwindsor

CrossFit 845 (crossfit845.com)

Instagram: @crossfit845

Episode 23 – w/ Everday Lifters’ Viviana Podhaiski

What an honor it was to sit down with Viv, the owner and founder of the fast-growing Everyday Lifters.

Viv talks about her fitness journey and how it all started. She started with a running program that was very simplistic to her – nothing fancy. Viv shares a scary moment during a triathlon she participated in.

Transitioning from CF to Olympic Weightlifting.

The unforgiving lifting session and the emotions involved with it.

A typical weightlifting week at NY Weightlifting Academy.

What is Viv’s favorite lift?

The importance of weightlifting.

Very interesting part of the podcast where Viv shares how the barbell shifted her mindset outside of the gym.

Viv describes the environment of a weightlifting meet.

What is EVERYDAY LIFTERS and how did it start?

I ask Viv what is the one thing she looks for when she’s shooting someone’s photo.

Viv talks about her new friend, a German weightlifter. And she also talks about her recent trip to Germany covering the Meissen Cup.

How many pictures does Viv actually take, and then actually use?

What are the two countries Viv would like to travel to?

America’s adaptation to weightlifting as a culture.

Who wants a fun fact about stink bugs? Prepare yourselves.

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Everyday Lifters (everday-lifters.com)

Instagram: @everday_lifters

Email: [email protected]

Where Viv trains:

New York Weightlifting Academy (nyweightliftingacademy.com)

Instagram: @ny_weightlifting_academy

Dave Aisenstat

Instagram: @dstat

Email: [email protected]

CrossFit 845 (crossfit845.com)

Instagram: @crossfit845

Episode 22

We have the whole crew with us. Jess, Willy, and Wrobes join the boys.

How we spend our “rest” days. Wrobes owns West Main Kitchen and Bar in Wappingers

Modifying a workout mid-workout. Cool or not cool?

Fueling before a workout.

Coming back from injury with regards to mental capacity to do so.

Will not letting Wrobes stop doing CrossFit.

Overhydrating.

Turbo breaks down a GoRuck challenge.

Appreciation for the podcast.

Two must-read books

Stephen Covey – 7 Habits of Highly Effective People https://tinyurl.com/y9lsyfk5

Dale Carnegie – How to Win Friends and Influence People

https://tinyurl.com/y7kax9sp

Hell Week reviewed.

Learning to adjust and not being “extra.”

Women a bigger pain tolerance than men? Turbo addresses.

Cheating yourself. Dave brings up an example of getting caught cheating and what type of positivity came from it.

Action items

• Goruck challenge

• CF845 improv night

• First Friday workouts

Upcoming competitions.

Supplement talk.

Why is CF addictive?

TOPIC OF THE DAY: “Kind of going off what I said last week, but how do you explain cf to your non cf hater friends/family/whoever, especially those who already have a workout program who either “don’t get it” or think it’s stupid. You know, the “I’ve heard about that Crossfit” “don’t people get hurt a lot doing that” “you’re never going to look like you work out doing that” people. Taking the community aspect out of it and talking just about fitness.”