More than Fitness

"And that mental break is really important, too. … You have to sprinkle in some fun. You have to sprinkle in some things that make you feel good, otherwise you’re going to hate your life. You’re going to hate exercise and that’s going to fuel the dislike of health and fitness which is not the goal of CrossFit at all. It’s the opposite goal.”
Three-time CrossFit Games athlete Shelby Neal joins the “More Than Fitness” podcast with Adrian Conway to recount her experience at her individual Games debut and share her perspective on avoiding burnout in CrossFit.
A former gymnast, Neal started CrossFit when she was 14 and was hooked. She qualified for the CrossFit Games in the Girls 16-17 division twice (2016-2017) and made her individual Games appearance in Madison, Wisconsin, in 2023, after placing ninth at the North America East Semifinal.
In today’s episode, Neal describes her mindset and training ahead of last year’s Semifinals, and explains how refining movement technique and preventing game-day anxiety through practice helped her achieve her goal of qualifying for the Games.
She reflects on her experience at the finals, where she finished as the 19th fittest woman in the world as an individual rookie, and details how she’s been able to avoid burnout in CrossFit, despite starting at a young age.
Tune in to learn how Neal balances her full-time career as an orthopedic engineer and CrossFit athlete, why taking breaks and managing expectations is essential for growth, and how she came to work with Games perennial Brent Fikowski.
Stay until the end to hear Neal’s most memorable Open workout and why fitness should be fun.

“I’ve always wanted to change the world. … Sitting at the end of those 48 hours (at the Level 1), I was like, ‘This is how you change the world.’”
CrossFit Wonderland affiliate owner and Certified CrossFit Trainer (CF-L4) Caroline Lambray joins host Adrian Conway on the “More Than Fitness” podcast to share her story about becoming a CrossFit gym owner, changing lives, and coaching CrossFit Games champion Jeff Adler.
In 2023, Lambray became the first female coach to lead an athlete to the title of Fittest on Earth, coaching Adler — a five-time Games athlete — to his first championship. But when she first started CrossFit and took her Level 1, she thought her career would go in a different direction.
In today’s episode, Lambray dives into her passion for changing lives through CrossFit and its methodology. She details her experience coaching in other gyms, discusses her dream to be on the Seminar Staff, and expands on her desire to help people own their health journeys to be independent later in life.
Lambray opens up about meeting Adler, seeing his potential as an athlete, and becoming his coach. She explains how communication and asking questions strengthen their coach-athlete relationship, and shares the highs and lows of their CrossFit journey, leading up to his 2023 title.
Tune in to hear more on Lambray’s role as a coach to everyday athletes and to the Fittest Man on Earth, being an affiliate owner and wanting to change the world, and how and why CrossFit works for everyone.

“You can go all in on all this from Day 1 in CrossFit and it’s just going to be so, so good for you. But the reality is … behavior change and habit change can take some time. And it doesn’t all occur all at once. I didn’t do an about-face. I did a big U-turn — a big one years in the making — but CrossFit was the catalyst. Stepping into the gym the first time was the catalyst for that giant U-turn.”
Five-time CrossFit Games masters athlete Jason Grubb joins host Adrian Conway on the show for a candid, in-depth conversation about starting CrossFit, qualifying for the Games, making changes to his health and fitness over time, and the magic of being a masters athlete.
Although Grubb participated in gymnastics, soccer, and other sports growing up, he wasn’t very active for a large part of his adult life. In 2013 at 38 years old, he tried CrossFit at the recommendation of his sister-in-law and was all in.
Grubb qualified for his first CrossFit Games in the Men’s 40-44 division in 2018 and placed third overall after an athlete tested positive for PEDs. Since then, he’s earned the title of Fittest Man on Earth in his division four times (2019, 2021-2023).
In addition to his accolades as a CrossFit Games masters athlete, Grubb is also well-known for his incredible transformation and has served as inspiration for many starting their health and fitness journey later in life.
Tune in to hear from Grubb about standing on the Games podium for the first time, how he broke unhealthy habits to optimize his life in and outside of the gym, and the importance of being consistent with training and recovery for elite and everyday CrossFit athletes.

“All these negative thoughts creep in of, ‘Man, you missed it by 1 point. Everyone's let down by you, James. Like this, this sucks.’ And I snapped out of that. … I got in the ring again.”
Three-time CrossFit Games athlete James Sprague joins the show to share his competitive CrossFit beginning, training with Matt Torres and Brute Strength, and transitioning from a teen athlete to individual.
Sprague started attending CrossFit classes as a teenager with his father, three-time CrossFit Games athlete Patrick Sprague. At the time, James was overweight but was inspired by his dad and the teens at the 2016 CrossFit Games to continue his CrossFit journey.Competitive by nature, James qualified for his first CrossFit Games in the teenage division in 2017 (Boys 14-15) and returned for his final year in 2019 (Boys 16-17). He qualified for Semifinals twice — missing the 2022 CrossFit Games by 1 point — and made his individual Games debut this year, placing 25th overall in the competition as a 21-year-old.
In today’s episode, James details his experience pursuing his own CrossFit Games career and the highs, lows, and growth he’s experienced on the competition floor.
He opens up about his relationship with coach Matt Torres, reflects on his Semifinals experiences — feeling no regrets — and celebrates the work he’s done to achieve his success in and outside of CrossFit.
Tune in to learn more about James, including how he balances life as an athlete during the holidays and how he’s preparing for the 2024 season.

“This year, I had to commit to a different way of thinking and training with a lot of uncertainty before seeing the fruits of my labor. It was very, very scary the way I had to train this year because I went into the season not even knowing if I was going to compete at all.”
Six-time CrossFit Games athlete Bethany Shadburne Flores joins the show to share her story of growth, finding self-confidence, working through injuries, and advocating for herself in and outside of the CrossFit gym.
Flores grew up as a gymnast and has competed in bodybuilding competitions, triathlons, half-marathons, and obstacle courses. She started CrossFit in 2015 and qualified for her first CrossFit Games in 2017. Most recently, Flores competed at the 2023 CrossFit Games after missing out on the 2022 season due to a back injury.
Over the years, Flores has experienced limitations both physically and mentally that forced her to make changes, adjust her training, and grow as a person and an athlete.
In today’s episode, Flores describes different injuries and setbacks she’s experienced throughout her athletic career, both physically and mentally. She opens up about the work she’s done to trust herself and the process, finding her identity outside of being an athlete, and adapting her training to fit her daily needs.
Flores dives into listening to your body and the importance of scaling workouts as needed to create longevity in CrossFit as a sport and a lifestyle.
Throughout the episode, Flores also talks about balancing her career as an athlete and her husband Randy’s career as a strength and conditioning coach for the Los Angeles Lakers, dealing with insecurities, and competing at the Rogue Invitational.
Tune in to hear more of Flores’ story.

“You look at some of these masters, older than me … you can't believe they're in their 50s and 60s, and let alone what they look like, but what they're doing, too. It's amazing.”
Six-time CrossFit Games athlete Mike Kern joins host Adrian Conway on the show to share about his vast journey in CrossFit.
Kern started CrossFit at 36 years old at the suggestion of his wife. He signed up for his first Open competition in 2013 and was hooked. Two years in, he decided to pursue his CrossFit Level 1 Certificate and soon after, he joined the staff at CrossFit Garden City.
Kern made his CrossFit Games debut in 2016 in the Men’s 40-44 division and finished second. He repeated this feat in 2021 and 2022 in the Men’s 45-49 division, and most recently, Kern placed fourth in that division at the 2023 CrossFit Games in Madison.
In today’s episode, Kern tells his story of rekindling his desire to compete. He digs into why he became motivated to coach and how he juggles his roles in his family, and as an athlete, coach, and affiliate owner.
As a 48-year-old masters athlete, Kern dives into how his training has changed over the years, explains the importance of recovery and nutrition to optimize performance, and shares how he prepares for competition.
He also explains how CrossFit holds a big place in his family’s life and offers his perspective on the evolution of the sport.
Kern is co-owner of CrossFit Garden City. In addition to being a perennial Games athlete, he is a CrossFit Level 2 Trainer, a husband, and a father of three girls.
Follow Kern as he competes at the Legends Championship, Dec. 7-10, in Tempe, Arizona.

“It’s hard for me to imagine making the Games because I haven’t so many times. … I don’t need to imagine the worst-case scenario. I’ve had it happen. … I need to think about the best possible thing I want to happen, and every day I need to chase that.”
Two-time Semifinal competitor Anikha Greer joins host Adrian Conway on the show to share her CrossFit journey from a teen competitor to an individual competitor, being points away from competing at the CrossFit Games, and learning to enjoy the process as an athlete.
Greer grew up riding horses competitively, doing gymnastics, and after watching Jackie Chan in “The Spy Next Door,” she chose to pursue Taekwondo. While taking an introductory lesson, Greer noticed a CrossFit class in session and was intrigued. At the suggestion of her Taekwondo instructor, she started taking teen classes.
Greer has been competitive in CrossFit as a teen and as an individual since 2018. She has been just shy of punching a ticket to the Games in both divisions.In today’s episode, Greer opens up about facing adversity as a competitive athlete, and learning and growing from the ups and downs in her career. She details the experiences she’s had that have helped shape her into the athlete she is today and shares some of the areas she continues to work on in and out of the gym.
Greer expresses her desire to be a top athlete, describes moving to Miami, Florida, from Canada and changing coaches, and gets candid about reframing her mind around limitations and setting expectations.
Tune in to learn more about Greer’s story and her CrossFit plans for the future.
Note: This episode was recorded prior to the 2023 NOBULL CrossFit Games.

Mark Moss, founder of UPLIFT and a CrossFit Level 2 Trainer, joins host Adrian Conway on today’s episode to share his story about bringing awareness to suicide prevention.
Moss lost his grandfather, a retired veteran, to suicide 10 years ago. Every year, he and his family would honor his grandfather’s legacy with a walk. But in 2022, Moss was encouraged by his wife to do something bigger and UPLIFT was born.
Through UPLIFT T-shirt sales and a special workout done nationwide, Moss has continued to pay tribute to his late grandfather, raise awareness of suicide, and connect others who have shared experiences and stories.
Tune in to today’s episode to hear more from Moss about how UPLIFT began, how to get involved with the fundraiser, and how the CrossFit community has embraced Moss and his cause.
The 2023 UPLIFT workout will take place Sept. 2 in affiliates nationwide. If you are an affiliate owner who would like to program the workout at your gym or if you would like to participate, follow Moss on Instagram at @moss_fit_ or visit www.upliftwod.com.
Proceeds from UPLIFT T-shirt sales will go to the American Foundation For Suicide Prevention. Buy yours here.
If you or someone you know is struggling, dial 988 for the Suicide and Crisis Lifeline, or dial 911 in case of emergency.

“I’ve been held back a lot of times in the past — sometimes in my power, sometimes not in my power — and … when I saw the (Semifinals) workouts … it was like, ‘This has to be the year.’”
First-time CrossFit Games qualifier Jelle Hoste joins the show to talk about his Semifinal performance, starting competitive CrossFit, and seeking out mental and physical challenges in CrossFit and in life.
Long-time national judo competitor Hoste started CrossFit at the suggestion of a friend. His frustration with being unable to perform certain movements as a lifelong athlete fueled his desire to continue the sport. After competing in CrossFit competitions and dedicating more time to training, he had his eyes set on the Games.
Hoste competed at the 2023 Europe Semifinal — his first Semifinal competition — and placed fourth out of the top 60 athletes in the region. He won three of the seven tests and was just 7 points outside of a spot on the podium.In today’s episode, Hoste describes his execution in each Semifinal test. He explains how he trained for the challenges of the competition, simulating various iterations of the tests so he could “fight easy,” especially as a taller athlete, once he was on the floor.
Hoste shares how he got his competitive start in CrossFit and retells the story of flipping his first tire. He also digs into becoming a national judo athlete for Belgium and why he chooses to remain a part-time IT consultant because of the balance and stability it brings to his life, despite being a high-level competitor.
Tune in to learn which of the seven Semifinal tests Hoste is most proud of, how he’s preparing for his first CrossFit Games experience, why he is “sensitive to challenges” and continues to pursue them.

“You just know each other so well and you know what you’re good at, you know what you’re bad at, so therefore there’s no animosity. You don’t hold it against someone when they’re struggling.” —Royce Dunne
Members of the champion team of the 2023 Oceania Semifinal, CrossFit Torian Mayhem, join Adrian Conway on the show to talk about their Semifinals performance, and representing CrossFit Torian and Mayhem Athlete at the 2023 NOBULL CrossFit Games.
CrossFit Torian Mayhem — composed of captain Royce Dunne, Brandon Swan, Christee Bishop Hollard, and Marnie Sykes — has currently swept the 2023 Games season, winning the Open, Team Quarterfinal, and Semifinal in Oceania.
Despite coming together just this past year, the group has 10 years of CrossFit Games experience between them and they’ll be adding another to their resumes as one of the favorites to stand on the podium at the end of the weekend.
In today’s episode, the crew opens up about facing adversity at the Torian Pro Semifinal, and working together as a team to bounce back from an unexpected performance at the start of the competition.
The group provides insight on training and preparing for the Games as a team, and Swan shares how he optimizes his training during “dad hours,” as he balances work, family, and being a competitive athlete.
The foursome also express how being a part of the CrossFit Torian and Mayhem Athlete legacies fuels their fire to execute at their best in Madison, Wisconsin, and what success looks like to them at the end of the CrossFit Games weekend.
Listen in to learn more about how CrossFit Torian Mayhem came together, who is the biggest complainer on the team, and the cost of traveling for competition.