Yeah… we went there. In this episode, I sit down with our nutrition coach Chrysta to talk about the stuff no one wants to say out loud, but everyone deals with: piss and sh*t.

From pee color and poop frequency to the truth about high-protein diets and digestion, we’re breaking down what your body waste is telling you about your hydration, recovery, and nutrition habits.

What You’ll Learn:

• How to tell if you’re dehydrated just by looking at your pee

• What healthy poop actually looks like (and when to be concerned)

• How your diet affects bloating, gas, and bathroom habits

• The role of fiber, protein, and electrolytes in digestive health

• Common red flags your body’s giving you, and how to fix them

Ever had one of those weeks where everything hits at once and training feels impossible? You’re not broken—you’re just maxed out. In this episode, we break down how to train smart when stress is high.

You’ll learn:

• Why stress reduces your training capacity—and how to work with it, not against it

• How to adjust volume, intensity, and mindset without losing momentum

• What recovery really means when your nervous system is fried

• Real examples of athletes who stayed consistent through chaos

• Why consistency through hard seasons beats perfection during easy ones

This one’s for anyone juggling life, stress, and the barbell.

🎯 Training is a mainstay—not a luxury.

📲 Share this with a friend who needs to hear it.

Still stuck on strict pull-ups, handstand push-ups, or muscle-ups no matter how hard you try? This episode breaks down exactly why progress stalls and what to do instead.

We dive into the two biggest blocks holding athletes back:

1. Lack of foundational strength

2. Only practicing when you’re exhausted

Then we show you how to structure smart, effective skill sessions so you build strength, nail technique, and actually progress.

What You’ll Learn:

• Why you’re not getting better at gymnastics skills even with lots of effort

• The difference between skill work and fatigue work

• How to structure a skill session for faster progress

• Strength benchmarks you must hit before you’ll see carryover

• The simple format we use at Red Wolf to help athletes build skills without burnout

• How to level up skill work once it’s consistent under low fatigue

In this episode Cheyne shares why he walked away from F45’s bootcamp model. He lost fat, but hit a wall... no muscle, no strength, no real progress. He came to Red Wolf looking for more: barbells, structure, and results. Since joining, he’s packed on muscle, built real strength, and thrives in the challenge and competition that makes Red Wolf different from anywhere else.

Ever wonder why you’re putting in the work but not seeing results?

Chances are, your program wasn’t built for you. It was built for someone younger, fitter, with more time, fewer responsibilities, and zero injuries. In this episode, we expose why one-size-fits-all training is failing most people and how to fix it by individualizing your workouts to match your actual life and fitness level.

This is the difference between spinning your wheels and finally getting traction.

What You’ll Learn:

• Why generic fitness programs stall progress and cause burnout

• How to self-assess your training age, movement ability, and recovery

• The 5 key levers to adjust: volume, intensity, movement selection, frequency, and recovery

• How to stop program hopping and start seeing consistent results

• What a well-fit plan looks and feels like in real life

If you’re tired of soreness, injuries, or feeling “behind,” this episode is your wake-up call.

Ever catch yourself staring at the barbell like it’s about to attack? Or walking to your next station like it’s a coffee run?

This episode cuts straight into transition time: the space between movements where most athletes unconsciously lose intensity, waste time, and leave gains on the table. We’ll break down why this silent killer is ruining your training density, how fake pacing is holding you back, and exactly what to do to fix it.

If your effort doesn’t match your rest, your results won’t match your goals.

What You’ll Learn:

• Why transition time is the most overlooked part of your workout

• The 3 biggest transition mistakes (and how to fix them)

• The difference between real pacing and fake effort

• How to program and train faster transitions for better results

• A simple AMRAP challenge to expose your gaps

Challenge: Try a 7-minute AMRAP with sub-5-second transitions. Let’s see what happens when urgency meets effort.

Motivation is unreliable. It hypes you up when you don’t need it and disappears when you do. In this episode, we break down a real system, built around how your energy actually flows across the week.

You’ll learn:

• Why Mon-Tues are your anchor days for heavy lifting, hard decisions, and habit stacking

• How to survive the midweek drift with low-friction workouts and default meals

• How to use the weekend to recover without undoing your progress

Stop asking “Am I motivated?” and start asking “Where am I in the energy curve this week?”

Kevin shares his journey from being a typical “gym bro” to becoming a committed CrossFitter after joining Redwolf in 2017. With personalized coaching and the support from the Red Wolf community, he dropped to a performance-level body fat percentage (~6–7%) while simultaneously gaining 4 pounds of lean muscle all without changing his total body weight.

We break down:

• His exact game plan and how he executed it
• The key nutrition and training shifts that led to success
• Why diet truly is king, and how Red Wolf helps members dial it in

Most CrossFitters don’t lack intensity, they lack strategy. In this episode, we break down why fatigue isn’t random, it’s predictable and how to use that knowledge to outperform athletes stronger or fitter than you.

You’ll learn the three types of fatigue, how to identify your limiter, and how to reverse-engineer your pacing to push when it counts and avoid blowing up early. We’ll give you a five-step plan to build fatigue awareness so you can suffer less and score more.

In this episode, we break down:

– The biggest mistake CrossFitters make with pacing

– 3 types of fatigue (and how to train for each)

– How to predict when and where you’ll break down

– Why effort alone isn’t enough and what to do instead

Random workouts feel fun, but they’re killing your progress.

In this episode, we break down why consistency beats chaos when it comes to training. You’ll learn why repeating key lifts, movement patterns, and conditioning tests is the real key to body composition changes, strength gains, and athletic performance. We’ll bust the myth of “constantly varied” and show you how smart program design uses repetition to drive results.

What you’ll learn:

• Why random training leads to random results

• How to use repetition to build skill, strength, and confidence

• The difference between novelty and actual progress

• What a smart training block looks like (and how to follow one)

• Simple ways to track progress and keep workouts effective