Episode 19 - Overcoming Your Past w/Roisin Knapp

Dave and Turbo talk about etiquette when cleaning up after class.

Roisin Knapp actually started as a Wappingers member years ago and ended up taking a break. She is now a Poughkeepsie member and is all-in.

Roisin shares one of the most heartbreaking stories we've ever been told.

How Roisin rids herself of people who play the victim card.

Using CrossFit to her advantage. How the workouts are nothing compared to what people have been through and experienced.

We tackle some questions from Facebook.

Episode 18 – The Open Hangover

Mastro joins Dave and Turbo and we talk about the Open. Which workouts we loved and which ones absolutely sucked.

What we are working on this coming year.

What do we lack? Nutrition.

Dave has an accountability bet starting today.

Mastro’s pregnancy plan.

Anxiety and pregnancy.

Let coaches coach, let moms mom.

Funny moments in class.

How Turbo got his name.

Favorite Open moments.

Episode 17 – We Back

Mastro joins the boys for about half the episode with her little man, Carter.

We recap Week 1 and strategize what we shoulda, coulda, woulda done differently.

The big 18.1 controversy with the rower scandal.

We take topics from our Facebook group.

How to respectfully disagree with a coach.

Coaches seeing your true potential.

If you feel like shit, don’t come to the gym. Or do the workout and realize how much better you feel.

We introduce someone new to the podcast, Chuck.

Friday Night Lights and why it’s the greatest thing ever.

Redoing Open workouts.

Judging standards.

Hand care.

Upcoming events and important dates.

www.crossfit845.com

Episode 16 – Turn Your Dial w/Michelle Shah

From nothing to something, Michelle started her spin studio in Poughkeepsie called The Wheel House in the Summer of 2017.

Super fired up about life, Michelle has created an awesome following and an unbeatable tribe.

We talk morning routines and give respect to the early risers hitting their workouts.

What is going on in the Hudson Valley when it comes to fitness? The trends that are currently going on.

How spinning is a nice compliment to CrossFitters.

What a great staff means to an owner.

What keeps Michelle motivated.

How to approach issues within a gym, and in life. Why uncomfortability should be uniform for everyone.

Plans for 2018.

Dave has a big announcement.

Wheelhouseny.com

@wheelhousepk

Episode 15 – Fan Questions & Topics w/Manfro

Jessica Manfro has been CrossFitting for 7 years and has been coaching for 5 years, and now a Level 2 Coach. Jess has seen her fair share of CrossFit gyms and has finally found a home at CF845.

Talking realistic goals vs. unrealistic goals. When the hell are you going to actually do something about your weaknesses?

How to handle things when shit is not going your way. And who to blame.

Dave calls Kevin out.

What are you thinking when you’re done with your workout? And how do you act during a workout?

What separates CF845 from the rest.

How to look at the CF845 programming.

Why your “I don’t have money” reason is bullshit.

How to improve camaraderie inside the gym.

GET READY FOR THE OPEN BABYYYYYY. We talk Friday Night Lights and what to expect.

How to stay motivated and avoid burn out.

Treating the CF845 teens like adults and not babying them.

We talk prices and the value our members get, and how we are fairly less expensive. The way we treat our coaches is top notch, including giving them benefits.

Jess shares a dark secret.

www.crossfit845.com

@jessica0575

@dstat

@rob.lacolla

@therealkevinnelson

Episode 14 – Be A Better Person w/Cesar

Our man Cesar is one of our favorite members because

He has a huge passion for teaching and building relationships with his students. Why relationships are important in coaching.

Kevin.. you either love him or you hate him. But why now Kevin could care less about that now.

The importance of your “inner circle”

Getting amped up for the 2018 Opennnnn!!

What the plan is for Friday Night Lights.

The Week of the Lifts in review.

Cesar’s journey with better nutrition.

THE BEST PART OF THE EPISODE: Cesar’s story about her mother coming to the country, and the story of the rest of his family members is mindblowing.

Cesar speaks about serving in the Marines, and dealing with the “war” outside of the war.

How the gym helps Cesar out.

Be a better person.

Harnessing your anger.

Cesar shares a story about Dave.

@see_czar30

@dstat

@rob.lacolla

@therealkevinnelson

@crossfit845

Episode 13 – From 8-Pack to Dad Bod w/Nelson Carrillo

There is so much material in this episode that we had to force ourselves to stop the podcast.

Nelson is an old school CF athlete doing since 2008. He explains how he balances his life. One answer:

What’s his why?

A true believer in hard work and “hard work trumps talent all day.”

Writing down your goals whether it’s on a macro or micro level in ALL aspects of life.

Why you have to do the things that sucks.

We reveal what the programming will be for Barbell 845 from January and leading up to the Open.

Why people throw their technique out the window when the clock starts.

What our favorite exercises are.

@nmcarrillo1

@dstat

@therealkevinnelson

@crossfit845

www.crossfit845.com

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Episode 12 – Athletes With Injuries w/Dr. Jon McKenna

Jon McKenna is one of the most selfless, humble, and knowledgable guests we’ve had so far.

We defy the classic notion of your typical doctor telling you that CrossFit is bad for you.

Why you should not rest if you are injured and what to do when you are injured. “You should not rest with 99% of the injuries.”

How much it will suck coming back if you rest during injury.

Jon talks about his neck injury, which required surgery, and coming back from that.

Honing weaknesses = Open Gym.

What are the most common injuries?

What CrossFit programs LACK.

Jon’s assessment strategy when athletes come in to him.

Jon gives his athletes homework, but do they do it?

https://www.millbrookpt.com

@mckenna.jon

@dstat

@rob.lacolla

@therealkevinnelson

@crossfit845

www.crossfit845.com

Episode 11 – Gym Owners CAN Bond

Ryan Hansen from Intrepid Strength & Conditioning, home of CrossFit Warwick.

We shoot the shit about CrossFit and weightlifting, and how popular it has become in his gym.

Donny Shankle (legend) coached at Ryan’s gym for some time.

How much weightlifting has become more popular because of CF.

How important weightlifting has become for females, specifically.

What it’s like to be a gym owner. How Ryan built a community over at his gym.

Being an influence to his teens in his gym.

The true meaning of being a gym owner is having an abundance mentality. The boys discuss the experiences of dealing with other gym owners who only believe in scarcity. To Dave and Ryan, there’s no such thing as “competition,” but instead OPPORTUNITY.

How Ryan deals with other gyms opening up around him.

Increasing weightlifting awareness in the Hudson Valley and what’s to come.

The CrossFitters Formal in the Hudson Valley. If you’re listening, be sure to push the idea of another one.

Ryan exposes his body hair vs. Kevin’s. Kevin wins.

www.crossfitwarwick.com

@intrepid_sc

@crossfit845

@dstat

@rob.lacolla

@therealkevinnelson

www.crossfit845.com

Episode 10. Double digits! We did it.

SELF WORTH

No guest this week. Just the boys going deep into conversation about the topic of Self Worth and what it means to each of us.

What we notice a lot in the gym is sometimes more self DOUBT rather than self WORTH.

How do you take a compliment? Here’s how: Look them in the eye and say, “thank you.” But how many of you (ahem ladies) completely deflect the compliment and talk about some flaw you think you have? Stop.

Spend as much time on your self worth as you do on your fitness. Think of it like that.

The “But, I Scaled” Effect.

Who do you surround yourself with? The great thing about the gym is that we are all like-minded people so the positivity is constantly there. But what happens outside of the gym? Do your friends, even family, put you down for something you love? Peace.

Perspective.

400 trillion to 1.

Hell froze over and Turbo gives Jemel props.

@crossfit845

@dstat

@rob.lacolla

@therealkevinnelson

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