On this week's episode we get to chatting with food bloggers/nutrition experts, Laura and Kit from FoodologyGeek.com. We learn a little bit more about them, how they got into cooking and baking, some of the tasty recipes they have on their website including their world famous Beast Bowls and some Thanksgiving recipes if you're looking for some last minute help. We also chat a little bit about the brain/stomach connection and how and when to eat for your average CrossFitter AND their book that's coming in January 2018.We hope you enjoy these two fun and hilarious ladies and we hope you check out their website, FoodologyGeek.com

This week Coach Dave & Coach Danny have a chat about a subject that is near and dear to them, the warm up.They are two firm believers in the idea that a solid warm up is the key to a successful WOD. This week they chat about the fact that most athletes have no idea what a good warm up structure is or what it should be, why it’s so good for them, and what they should be trying to accomplish during those first 20 to 30 to maybe even 40 minutes of their CrossFit class. All this and more from an athlete and coach perspective.

This week we explored the idea of Intensity. What it means to us, why it’s important to training, some strategies for analyzing workouts and achieving the level of intensity necessary to improve physically and mentally as an athlete, regularly, and how we as two very unique athletes see intensity and approach workouts for our current goals.

In this episode we chat about Coach Dave's decision to compete in the sport of CrossFit, what makes him tick as a person and as an athlete and chat a little bit about his journey from finding CrossFit to becoming an individual Regional Athlete in 2017. After that we dive deep into the topic of motivation and how to stay motivated in the short and long term.

In this episode we talk about some things we've learned from weeks 1 and 2, dive into the background story of Coach Dave's life to get a better feel for who he is and what motivates him, and learn more about the Croga CrossFit story, how it came to be and where it's headed.

This week we introduce you to my Co-Host, Coach Danny, and we chat about creating sustainable habits to finish the year strong and make it through the holidays without getting off track.

This week Coach Dave gives you an intro of the Lionhearted Podcast including subjects we'll touch on, what our goal for the podcast is and then give you a little food for thought about injuries, how training needs to work around them, and how that actually may make you a better athlete in the long run.