Red Wolf CrossFit - Pack Mentality

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

Think getting abs means starving, cutting all carbs, and doing endless cardio? That’s complete B.S. In this episode, we break down how to get visible abs without extreme dieting or suffering through miserable meal plans.

You already have abs, they’re just hidden under body fat. The key is losing fat sustainably while building core strength. We’ll cover:

✅ Why crash diets backfire and what to do instead

✅ The real way to structure your diet for fat loss without losing muscle

✅ Strength training strategies that actually make your abs pop

✅ How walking more (not endless cardio) helps burn fat

✅ Sleep, stress, and other overlooked factors that impact results

No gimmicks, no starvation… just a smart, sustainable approach to getting lean. Listen in, take action, and if you find value in this, share it with a friend.

Matt’s Instagram: @redwolfmatt

Matt’s TikTok: Matt Banwart

Red Wolf Instagram: @redwolfcrossfit

Website: https://redwolfcrossfit.com/

YouTube: www.youtube.com/@mattbanwart4624

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

In this episode we go deep into advanced program design and breaking down five key periodization styles used in strength and conditioning. Whether you’re an athlete, coach, or just serious about improving your training, this episode will give you the insights you need to structure your workouts more effectively.

We’ll cover:

🔹 Traditional Periodization – The foundational approach for steady strength gains.

🔹 Conjugate Method – A complex style used by powerlifters, but is it right for CrossFit?

🔹 Block Periodization – The method we currently use at Red Wolf to target specific weaknesses.

🔹 Undulating Periodization – Adjusting intensity throughout the week to avoid stagnation.

🔹 Triphasic Training – A specialized approach for power athletes (and why we don’t use it).

I’ve been designing training programs for 17 years, tested all these styles, and I’ll share what works best for different training goals—including how we structure programming at Red Wolf.

Matt’s Instagram: @redwolfmatt

Matt’s TikTok: Matt Banwart

Matt’s Gym Instagram: @redwolfcrossfit

Website: https://redwolfcrossfit.com/

YouTube: www.youtube.com/@mattbanwart4624

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

In this episode, Coach Chrysta is back to bust three common nutrition myths that might be sabotaging your progress. We’re breaking down:

1️⃣ Why vodka water/club soda isn’t a “healthier” alcohol choice.

2️⃣ The truth about “If It Fits Your Macros” and why quality matters just as much as quantity.

3️⃣ How “natural” and “all-natural” food labels can be misleading.

We dive into how alcohol affects your metabolism, muscle growth, and recovery, why processed foods that “fit your macros” can still hold you back, and what to watch for on ingredient labels to avoid hidden junk.

www.redwolfcrossfit.com

In this episode we break down the Strength Continuum—one of the most overlooked yet critical principles in strength and conditioning. Understanding how to progress from absolute strength to explosive power is essential for maximizing performance while preventing injuries.

What You’ll Learn:

✅ The Strength Continuum explained—from slow and heavy to fast and light

✅ Why skipping steps in training is a recipe for injury and poor performance

✅ How to apply the Power-Time Curve to make training more effective

✅ The biggest mistakes in programming, including why Olympic lifts and kipping pull-ups should come later

✅ How to build programs that actually work—from general fitness to elite-level competition

I also share my 17+ years of coaching experience and how understanding this principle has completely changed my approach to programming.

In this episode we dive deep into the foundation of elite fitness: strength and aerobic capacity. Understanding how to build strength in the 1-5 rep range and develop an aerobic base is key to long-term success.

What You’ll Learn:

✅ Why maximal strength (1-5 rep range) is essential for performance and injury prevention

✅ How aerobic base development improves recovery, endurance, and work capacity

✅ The biggest misconceptions about mixing strength and conditioning

✅ A structured approach to balancing both for long-term progress

✅ How to apply these principles to your own training

I also share my personal experience of realizing my weaknesses when I first started getting serious coaching—and how fixing them transformed my fitness.

Ever wonder why so many training programs fall short? We break down the key reason most fitness and coaching plans don’t deliver results and how you can build one that does.

We’ll explore the power of reverse engineering in program design, starting with your end goal and working backward to create a structured, actionable plan.

Here’s what you’ll learn:

✅ How to define your ultimate goal and why it’s essential

✅ The step-by-step process to map out milestones and bridge skill gaps

✅ How to adapt and refine your plan over time for long-term success

✅ Simple mindset shifts to stay on track and overcome challenges

If you’re tired of spinning your wheels with random workouts or ineffective strategies, this episode is for you.

Wodapalooza isn’t just another comp… it’s a test of strength, strategy, and grit. In this episode, we dive into Caitlin’s journey through one of CrossFit’s biggest stages.

🚀 What you’ll hear:

✔️ Her intense prep & training leading up to WZA

✔️ Behind-the-scenes moments & competition-day mindset

✔️ Event breakdown: victories, struggles & surprises

✔️ How she fueled & recovered between workouts

✔️ The biggest takeaways & what’s next

Whether you’re a CrossFit competitor or just love hearing epic fitness stories, this one’s for you.

Are you grinding through every workout like it’s a competition but not seeing the progress you want? The truth is, the best athletes know the difference between training and testing… and how to balance them.

We’ll explore:

The real purpose of training: building strength, endurance, and skills over time.

The role of testing: evaluating progress with benchmarks and PRs.

Why confusing the two leads to burnout, plateaus, or lack of results.

Practical strategies for integrating training and testing into your program design.

Common mistakes coaches and athletes make—and how to avoid them.

By the end of this episode, you’ll have a clear roadmap to stop spinning your wheels and start making measurable progress.

Subscribe, rate, and share to help others take their fitness to the next level.

Are you stuck in your fitness routine, wondering why you’re not making progress? In this episode, we dive into the 3 Ps of Program Design: Plan, Prioritize, and Periodize. These essential principles will take your training to the next level.

Here’s what you’ll learn:

Plan: How to create a roadmap for success and set goals tailored to your fitness needs.

Prioritize: Why focusing on what matters most can accelerate your results and prevent burnout.

Periodize: The secret to structuring your training phases for peak performance and recovery.

We’ll share actionable tips, real-life examples, and answers to common program design questions, like balancing multiple goals or adjusting when life gets in the way.