1. How & when I will give my thoughts regarding the 2021 CFG Open workouts.

2. Lessons learned from my time in the SEALs.

3. The Master's Age group (50-54) generally use the same loadings in the CFG Open as the 18-35 year olds. Is this appropriate?

4. How to properly assess body pain.

5. How to get back into working out after an extended break.

I've got 2 kids, a pregnant wife, 2 dogs & a busy job. Life is hectic. This means workouts are interrupted all the time. When life forces you to modify the workout it is important to know how to do it correctly to keep your body healthy & your mind happy. Real life examples are given.

1. Is it bad to always row or bike instead of run?

2. How often do new workouts get created?

3. How do I determine if a workout will be repeated?

4. Will some workouts not be repeated?

5. What are some programming considerations for the Monster Mash?

We talk through 50th percentile & 75th percentile scores/loads for Fran, 1RM Deadlift, Helen, 1RM Back Squat, Cindy, 1RM clean & Jerk, 5k Run, DT and an 800m run. Accessory work and BTWB specialty programs are discussed as ways to improve deficiencies.

Accumulating Good Days in the Gym leads to great things. We explain the steps to accomplish this.

Topics addressed were...

1. Why are walking lunges preferred over stationary lunges?

2. Book recommendations

3. Dissecting the 02.09.2021 Interval workout

4. Best workout to expose a friend to CrossFit

5. My most embarrassing CrossFit moment

6. Advice to someone starting a new CF affiliate

7. Creating & modifying warm-ups

Programmers need to give themselves creative leeway & space for experimentation & innovation. We discuss these topics in the real world context of the CrossFit Hero workout "Ryan", "Elizabeth" & others. Interval training is also discussed.

Topics covered were: 1. What do I think of Mat Fraser's retirement? 2. Steps to build a better engine. (metabolic conditioning) 3. Questions from an ultra-marathoner are addressed. 4. Favorite shoe for CrossFit? 5. The importance of Flexibility. And much more...

Imperfect workouts are important. Real life can disrupt our workout schedule more often than we would like. When this happens it is important to shift your mindset and goals. Fitness can still be achieved on a reduced timeline and under less than ideal conditions.

My wife, Emily Sherwood is 18 weeks pregnant. This is her 3rd pregnancy. She is a former D1 collegiate gymnast & two-time individual competitor at the CrossFit Games. She answers questions from the community related to doing CrossFit while pregnant.