Send us Fan Mail

Finally get your first pull-up!

In this episode, I break down exactly how I help athletes earn their first strict pull-up. We cover the biggest mistakes people make, the best exercises to build strength, how body weight affects your progress, why grip strength matters, and a simple weekly plan you can start today.

Whether you're just beginning your fitness journey or you've been trying for months, this episode gives you a practical roadmap to make your first pull-up happen.

Topics covered:

•  Why pull-ups are about relative strength 
•  The best exercises for pull-up progress 
•  Grip strength and shoulder stability 
•  Ring rows, negatives, and band progressions 
•  Common mistakes that slow progress 
•  A simple weekly pull-up plan 
•  How long it really takes to get your first pull-up 

If you're consistent, patient, and train the right way, your first pull-up is closer than you think.

Pull Up Plan

https://docs.google.com/document/d/1ikFrozLIT_e7c7iuS23DTp__EskR0ghiTTMCg9yTfaQ/edit?usp=sharing

CrossFit, Pull Up, First Pull Up, Strict Pull Up, Pull Up Progression, Ring Rows, Fitness Tips, Functional Fitness, Grip Strength, Bodyweight Training, Strength Training, Beginner CrossFit, Pull Up Tutorial, Gymnastics Strength, Andy McCann, CrossFit Garage, Harder to Kill, Look Good Naked, Relative Strength, Fitness Podcast

Send us Fan Mail

Why CrossFit vs. Everything Else?

Is CrossFit really the best workout? Or is it just another fitness trend?

In this episode, Andy McCann breaks down one of the most common questions he gets as the owner of CrossFit Garage: Why should someone choose CrossFit instead of bodybuilding, running, OrangeTheory, boot camps, personal training, or a traditional gym?

The answer might surprise you.

Instead of asking, "What's the best workout?", Andy argues that the better question is:

"What kind of life do I want my body to let me live?"

You'll learn:

•  Why most people compare workouts the wrong way 
•  The strengths and weaknesses of CrossFit, bodybuilding, powerlifting, running, and more 
•  The biggest myths about CrossFit (injuries, intensity, and getting "too bulky") 
•  Why coaching and community matter more than fancy equipment 
•  How CrossFit prepares you for real life—not just the gym 
•  Who CrossFit is perfect for... and who should choose something else 

Whether you're new to fitness, considering joining a CrossFit gym, or just curious about what all the hype is about, this episode will help you make the right decision for your goals.

Because in the end, fitness isn't about winning workouts—it's about living a better life.

Become harder to kill... and look good naked.

Send us Fan Mail

https://www.crossfitgarage.com/free

What happens after you quit the gym?

In this episode, Andy McCann tackles a question every gym owner, coach, and athlete eventually faces:

"I quit CrossFit Garage... now what?"

Whether you're moving, changing priorities, looking to save money, burned out on classes, or simply ready for a different challenge, leaving a gym doesn't have to mean abandoning your health and fitness goals.

Andy walks through every major option available after CrossFit, including:

✅ Home gyms
 ✅ Commercial gyms like Planet Fitness and Anytime Fitness
 ✅ Online programming
 ✅ Personal training
 ✅ Nutrition coaching
 ✅ Open gym memberships
 ✅ Functional fitness gyms
 ✅ Hyrox, DEKA, adventure racing, running, cycling, hiking, and more

Most importantly, he discusses what people often lose when they leave a gym: coaching, accountability, structure, and community.

If you're considering canceling your membership—or you've already left—this episode will help you build a plan that keeps you moving toward becoming harder to kill and looking good naked.

Learn More About CrossFit Garage

CrossFit Garage

Connect with Andy

•  CrossFit Garage – Woodstock, GA 
•  Podcast, coaching, nutrition, and community resources available online. 

#CrossFitGarage #HarderToKill #FunctionalFitness #FitnessAfter50 #HealthAndLongevity

Send us Fan Mail

Everyone wants financial freedom, but many people unknowingly spend money on things that keep them broke. In this episode, Andy breaks down the common purchases that quietly destroy wealth—from new cars and storage units to subscription creep and retail therapy. More importantly, he shares what is actually worth spending money on: 

health, experiences, skills, relationships, and assets. If you want more freedom, less stress, and a better future, this episode will help you think differently about every dollar you spend.

#HardToKill #LookGoodNaked #FinancialFreedom #CrossFitGarage #WealthBuilding #PersonalFinance #HealthAndLongevity #Mindset #InvestInYourself #AndyMcCann

Send us Fan Mail

https://tru-challenge.com/host/202610/2010/

https://brag.org/brag/

chrome-extension://efaidnbmnnnibpcajpcglclefindmkaj/https://www.kennesawmountaintrailclub.org/documents/maps/KEMO%20Brochure%20Map.pdf

chrome-extension://efaidnbmnnnibpcajpcglclefindmkaj/https://www.awesomealpharetta.com/wp-content/uploads/2017/10/Greenway_Map_2022.pdf

https://www.mulberrygap.com/tnga-info

Most people wait until they're "ready" before signing up for a challenge. I believe the opposite is often true: the challenge is what gets you ready.

In this episode, Andy McCann discusses why events like CrossFit competitions, 5Ks, adventure races, HYROX-style events, TRU Challenge competitions, hikes, and other physical challenges can become powerful tools for self-discovery and personal growth.

You'll learn how challenges reveal strengths and weaknesses across the Five Pillars of Health: Eat, Sleep, Move, Think, and Connect. Andy also shares why it's important to push your limits intelligently, embrace discomfort, and use events as opportunities to gather data about yourself—not just your fitness.

Topics Covered:

•  Why events accelerate progress 
•  Training vs. testing 
•  Learning through competition 
•  The Five Pillars of Health 
•  Building resilience and confidence 
•  Avoiding reckless challenges 
•  Finding the "slightly scared" growth zone 
•  Becoming harder to kill and better prepared for life 

Whether you're considering your first 5K, a CrossFit competition, a HYROX event, or simply looking for a new challenge, this episode will help you approach it with the right mindset.

#CrossFitGarage #HealthAndFitness #Longevity #AdventureRace #HYROX #CrossFit #TRUChallenge #FunctionalFitness #PersonalGrowth #HardToKill #FitnessOver50 #HealthyAging #Mindset #Resilience #WoodstockGA #AndyMcCann

Send us Fan Mail

If You Had to Start Your Health & Fitness Journey Over Again, What Would You Do?

In this episode, I answer a question I've been asked many times: "Andy, if you knew what you know now, how would you start your health and fitness journey?"

The answer isn't a complicated workout plan, an expensive supplement stack, or the latest health trend.

Instead, I break down the Five Pillars of Health and Longevity that have guided my own journey and helped countless others improve their health:

✅ Eat
 ✅ Sleep
 ✅ Move
 ✅ Think
 ✅ Connect

We'll discuss practical steps anyone can take starting today, regardless of age, fitness level, or current health challenges.

If you're feeling overwhelmed by conflicting advice or wondering where to begin, this episode will help you focus on the fundamentals that actually matter.

My guiding motto:
"Be harder to kill and look good naked."

In This Episode:

•  Why most people focus on the wrong things first 
•  The simplest nutrition advice that works 
•  How sleep impacts every aspect of health 
•  Why walking is one of the most underrated exercises 
•  The importance of strength for long-term independence 
•  How your thoughts affect your health 
•  Why connection and community matter more than most people realize 
•  Actionable steps you can start today 

Whether you're 25, 45, or 65, the best time to start was years ago. The second-best time is today.

Send us Fan Mail

On this podcast you will actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr 
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Send us Fan Mail

On this podcast you will actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr 
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Send us Fan Mail

Most people think they’re healthy because they’re “not sick.”

But there’s a huge difference between:

•  surviving 
•  functioning 
•  thriving 

In this episode, Andy McCann from CrossFit Garage explores the classic CrossFit “Sickness → Wellness → Fitness” continuum and explains how biomarkers, strength, conditioning, mobility, and body composition all work together to determine your long-term health and resilience.

Topics include:

•  fasting glucose and A1C 
•  cholesterol and triglycerides 
•  resting heart rate and blood pressure 
•  muscle mass and body fat 
•  functional fitness 
•  aging and longevity 
•  resilience and preparedness 
•  the danger of “normal” 
•  why functional lifespan matters 

This is a practical conversation for anyone who wants to stay active, capable, independent, and strong into their 50s, 60s, 70s, and beyond.

Because the goal isn’t just to live longer.

The goal is to stay useful, capable, dangerous, and hard to kill for as long as possible.

Send us Fan Mail

Description:

Everyone thinks life will slow down in the next phase.

👉 “When I graduate…”
 👉 “When work settles down…”
 👉 “When the kids are older…”
 👉 “When I have more time…”

But here’s the truth:
 Life doesn’t get easier—it just gets different.

In this episode, I break down the major phases of life—from school to college, career, marriage, parenting, and empty nest—and show you exactly why your schedule is always maxed out… just in different ways.

More importantly, we talk about how to stop waiting for “later” and start building the life you actually want right now.

Because if you don’t prioritize your health, family, and experiences today…
 👉 They don’t magically show up tomorrow.

In this episode, we cover:

•  Why every phase of life feels like “the busiest one” 
•  The biggest time traps in each stage (school → career → kids → beyond) 
•  Why “I’ll start later” is one of the most dangerous lies we tell ourselves 
•  How your priorities—not your schedule—determine your life 
•  The concept of building your “functional lifespan” 
•  Why small actions now beat perfect plans later 
•  How to stay fit, connected, and intentional even during chaotic seasons 

Key Takeaway:

👉 There is no future version of your life where everything slows down and gets easy.
👉 The life you want is built in the middle of the chaos—not after it.

Simple Rules to Live By:

1.  Show up 
2.  Don’t do anything stupid today that prevents you from showing up tomorrow 

If this hit home, share it with someone who keeps saying “I’ll start later.”

Keywords / SEO Tags:

•  time management for busy people 
•  why life never slows down 
•  balancing work family and fitness 
•  CrossFit lifestyle and time management 
•  health and fitness for busy parents 
•  functional lifespan vs life expectancy 
•  how to stay fit with kids 
•  stop procrastinating your life 
•  discipline and habits for men over 40 
•  dad life balance fitness and work 
•  building habits in busy life 
•  why you don’t have time (and what to do about it)