In this episode, Matt sits down with longtime Red Wolf gym member and physical therapist Becca Koppel. Becca opens up about her transition from playing collegiate ice hockey at Wesleyan University to finding a new team and purpose in the world of CrossFit. With 12 years of experience at Red Wolf, she shares how community, accountability, and a competitive spirit helped her stay motivated after sports, and how she now supports others on their fitness journeys. Whether you’re an athlete in transition or just need a spark to get moving again, Becca’s story is full of inspiration and insight.

Feeling stuck between going heavy and staying fresh? In this episode, we break down cluster sets: the smartest way to build serious strength without wrecking your nervous system.

You’ll learn:

• What cluster sets are and why they work

• How to use them to lift heavier, longer, with better form

• When to plug them into your training cycle (especially for Olympic lifts, powerlifting, or in-season athletes)

• Programming examples you can steal today

• Common mistakes to avoid so you don’t just end up rest-pausing

Whether you’re chasing PRs or looking for a smarter way to push intensity, this is your blueprint.

Get stronger. Move better. Burn out less.

Hit play and start lifting smarter.

Think elite CrossFitters are just stronger or fitter? Think again. What really separates the 99th percentile in the Open is their work rate which is the ability to hold an insane pace without blowing up.

In this episode, we break down:

✅ What rep cost is and how it’s quietly killing your score

✅ Why movement efficiency > just “trying harder”

✅ 5 tactical ways to increase reps per minute without redlining

✅ How to reverse engineer elite pacing (20.6 reps/min!)

Are you still winging your warm-up? Whether you’ve got a 5-minute sprint or a 40-minute grind ahead, this episode breaks down exactly how to prep your body (and brain) the right way.

We cover:

-How to warm up for quick burners like Fran or Grace

-How to dial in for moderate AMRAPs and chippers

-How to mentally and physically prep for long hero WODs like Murph

No fluff… just real-world tactics to help you hit the ground running.

Plus: tips, structures, and examples you can plug in today.

Ever wonder why some people consistently get stronger, faster, and fitter year after year, while others hit frustrating plateaus?

In this straight-to-the-point episode, we go into the science (without the fluff) of training cycles, breaking down macrocycles, mesocycles, and microcycles into practical, actionable strategies.

If you’re looking to stay fit without the boredom, this episode is your no-nonsense guide.

You’ll learn how I build an entire year of training that keeps motivation high, balances intensity with recovery, and aligns perfectly with fitness goals including fat loss, strength gain, or competitive performance.

We’ll cover:

✅ What macro, meso, and micro training cycles actually mean (and how to use them).

✅ The best way to plan your year around holidays, competitions, and life stress.

✅ How to structure strength, skill, and conditioning blocks that avoid burnout.

✅ Periodization styles (linear, undulating, conjugate) and who they’re best for.

✅ Real-world templates for group classes, 1:1 clients, and your own training.

Stop spinning your wheels. Master the cycle, trust the process, and gain year-round progress without the burnout.

Matt’s Instagram: @redwolfmatt

Matt’s TikTok: Matt Banwart

Red Wolf CrossFit Instagram: @redwolfcrossfit

Website: https://redwolfcrossfit.com/

YouTube: www.youtube.com/@mattbanwart4624

Facebook: https://www.facebook.com/redwolfcrossfit

Everyone says “burn fat”… but what really happens to it? Does it melt? Turn into muscle? Just disappear? Not even close. In this 30-minute myth-busting episode, we break down the real science of fat oxidation, how your body actually burns fat, and why most people have it all wrong.

You’ll learn:

• What fat is (and isn’t)
• How your body uses and loses fat
• Why breathing is your #1 fat loss tool
• The most effective ways to maximize fat oxidation dailly.

Plus, we smash the top 5 fat loss myths that keep people stuck. If you want fat loss made simple, this one’s a must-listen.

I’ve been coaching, training, and showing up for 20 years and here’s the truth most people won’t tell you: the reason you’re stuck isn’t because you’re lazy or broken. It’s because you’re applying a minor amount of effort to a major goal… and expecting it to work fast.

In this episode, I break down how my own struggle flipped when I shifted from chasing motivation and consistency… to mastering cadence: doing the right things, the right way, at the right time, for the right amount of time.

You’ll learn:

Why unrealistic timelines are the #1 killer of progress

The discipline framework I use with high performers

How to win without motivation

The real price of hard work and why it’s worth it

The mental reframe to help you finally commit like a pro

If you’re tired of quick fixes, false starts, and feeling like you’re always restarting… this one’s for you.

Matt’s Instagram: @redwolfmatt

Matt’s TikTok: Matt Banwart

Red Wolf CrossFit Instagram: @redwolfcrossfit

Website: https://redwolfcrossfit.com/

YouTube: www.youtube.com/@mattbanwart4624

Facebook: https://www.facebook.com/redwolfcrossfit

Ever felt like your lungs are on fire mid-workout even when your heart rate isn’t that high? In this episode, we break down why your breathing might be holding you back and how to fix it. We cover the science of CO₂ buildup and respiratory muscle fatigue, we’ll teach you how to train your lungs like a muscle.

You’ll learn:

Why your lungs feel tight even when your engine is fine

What CO₂ tolerance really means

Breathing drills to boost endurance and recovery

Sprint workouts to level up your respiratory capacity

Post-workout recovery tools to breathe better

Most people think they’re crushing their workouts, but they’re actually just spinning their wheels. In this episode, we’re breaking down the three most common workout formats in CrossFit and functional training: EMOMs, AMRAPs, and For-Time workouts.

Here’s the problem:

EMOMs turn into sloppy AMRAPs.

AMRAPs become pacing challenges instead of true work capacity builders.

For-time workouts lead to form breakdowns and zero intent.

What You’ll Learn in This Episode:

✅ The actual purpose of EMOMs, AMRAPs, and For Time workouts.

✅ How to program them for strength, conditioning, and skill work.

✅ When to use each format and when not to.

✅ The biggest mistakes people make and how to fix them.

✅ How to structure your workouts for progress, not just fatigue.

If you’re tired of burning out and not seeing results, this episode will change how you train.

Matt’s Instagram: @redwolfmatt

Matt’s TikTok: Matt Banwart

Red Wolf CrossFit Instagram: @redwolfcrossfit

Website: https://redwolfcrossfit.com/

YouTube: www.youtube.com/@mattbanwart4624

Facebook: https://www.facebook.com/redwolfcrossfit

Handstand walking is one of the most challenging and rewarding skills in CrossFit. In this episode, Matt and Caitlin break down exactly how to learn, refine, and master the handstand walk. Whether you're starting from scratch or looking to improve, this episode is packed with progressions and coaching insights.

What You’ll Learn:

✅ The key strength foundations needed before you start handstand walking

✅ Essential drills to build confidence and control upside down

✅ How to improve balance, weight shifting, and endurance in handstands

✅ Common mistakes that hold athletes back—and how to fix them

✅ How to integrate handstand walking into workouts, even under fatigue

Matt and Caitlin also share their personal experiences, coaching cues, and the structured approach they use to accelerate progress.

Matt’s Instagram: @redwolfmatt

Matt’s TikTok: Matt Banwart

Red Wolf CrossFit Instagram: @redwolfcrossfit

Website: https://redwolfcrossfit.com/

YouTube: www.youtube.com/@mattbanwart4624

Facebook: https://www.facebook.com/redwolfcrossfit