Episode 196: Lettuce Talk: Why Veggies Rule In May
In this episode, May has arrived, and the gym is going to thrive. One of the best ways to thrive is to eat your vegetables. Because vegetables rock and they make you feel amazing.
 Check out the highlights  below:

• Its gonna be MAY! 
• Taco Saturday, 3 May
• Murph is coming, and you'll be ready
• Fun ways to prep for a goal
• Programming Olympic lifting complexes
• Fun Benchmarks are coming! 
• Bang for your buck with Veggies
• Caloric density is a cheat code
• 14 Vegetables for Vitamins
• Let's count sweet potatoes
• Find yummy recipes
• Have someone else cook for you

Hopefully, this episode gets you excited for May and to eat your veggies. If you want to learn more about tricks with vegetables, then reach out to your favorite coaches. 
Have a listen, and as always, give us some feedback and ask us questions!

Episode 195: Level Up Your Fitness: The Strength Balance Game Changer
In this episode, Robyn and Ben discuss how strength balance testing will help you "perfect" your strength. We all want to find what will make us stronger, feel better and look better. Why not take test to help unlock those secrets? That is the key to Strength Balance Testing.
 Check out the highlights  below:

Hopefully, this episode gets you excited to test your strength. If you want to learn more about strength balance testing or what to do with your results, then reach out to your favorite coaches. 
Have a listen, and as always, give us some feedback and ask us questions!

Episode 194: Your Workout, Your Way: Mastering How to Scale CrossFit Workouts
In this episode, we explain why scaling is important to CrossFit training. Everyone has different fitness goals, experiences, and lifestyle. But that doesn't mean we can't all work out together. That is where "scaling" comes to the rescue.
 Check out the highlights  below:

• Tell me something good
• Married to the whiteboard
• How we train smarter
• Book reports and workouts
• Varied by degree and not by kind
• What season of life are you in? 
• Politics and Programming
• Dictate pace in your training
• Learning and growing through training
• Finding the stimulus to make you better
• Customizing the workout to your goals
• Group vs Private programming

Hopefully, this podcast helps you understand why we scale workouts. If you have more questions or want your coaches to focus on other topics, then reach out to your favorite coaches.
Have a listen, and as always, give us some feedback and ask us questions!

Episode 193: More Than Just Variety: The Purpose of CrossFit's Many Movements
In this episode, we answer the old question of why we must learn so many things. Every beginner struggles with learning and mastering all the movements of CrossFit. But this isn't some strange right of passage, it is the key to improving your fitness across "broad times and modal domains".
 Check out how in all the highlights  below:

• Age old questions
• Weights, Gymnastics, Jumping, and Running
• Fitness in 100 words
• Learning and exploring through movements
• When do we stop learning?
• What makes you sexy?
• Build muscle better
• Be able to train more muscles 
• More movements allow more training days
• Capable to train more energy systems
• Improve your ability to mitigate risk of injury
• Move yourself to feel better

Hopefully, this podcast helps you understand why we train so many movements. If you have more questions or want your coaches to focus on other topics, then reach out to your favorite coaches.
Have a listen, and as always, give us some feedback and ask us questions!

Episode 192: Showers and Flowers: What April Brings To CFO
In this episode, we get excited for Spring and the month of April. Not to mention April's healthy lifestyle focus is a secret super power in Sleep.
 Check out how in all the highlights  below:

• Spring has Sprung
• Get excited to workout
• Community Day Saturday, April 19th
• Support Castlemont High School Here
• Strength Balance Testing is here
• Building Endurance in Gymnastics
• What is holding you back
• Sleep is the Magic Pill
• Have to recover to have muscle
• Sleep and cognitive decline
• Hormone function is greatly impacted by Sleep
• Ways to get more sleep
• Progress over perfection

Hopefully, this podcast helps you get pumped for April and helps improve your sleep. If you have more questions or want your coaches to focus on other topics, then reach out to your favorite coaches.
Have a listen, and as always, give us some feedback and ask us questions!

Episode 191: Sweat Smart, Not Just Hard: The Intensity Equation
In this episode, we discuss the balance of intensity. We all need high-intensity days, and they definitely need to be balanced with low-intensity days. Let's help you figure out the equation to reach your goals.
 Check out how in all the highlights  below:

• It's all about the weather
• The Darn Bike Fan
• What is High intensity? You know it when you see it
• Low Intensity is still hard
• Stress system to cause adaptation
• Need to recover from to make progress
• How to know when you need to shift intensities
• What the intensity of a 5k really means
• Anyone can do CrossFit
• Letting the warm-up be your guide
• Modify and move your way to success
• Modulating a group class to your intensity
• Choosing the right training day

Hopefully, this podcast helps you modulate your intensity to success. If you have more questions or want your coaches to focus on other topics, then reach out to your favorite coaches.
Have a listen, and as always, give us some feedback and ask us questions!

Episode 190: Breaking Barriers: How Older Adults Changed The Way We Strength Train
In this episode, we look back at a progressive researcher/doctor who got Ninety-year-olds lifting in the 1980s. This two-month study aligns with and builds many of the principles we still utilize today. Also, we should all get motivated by the progress these Ninety-year-olds made to improve their livelihood.
 Check out how in all the highlights  below:

• Are we finished?
• Fun little recap of the Open
• No better time to start than now
• Guardian Article on Dr. Fiatrone
• A group of Ninety Year olds in 1988
• Practical, Safe, and Feasible Lifting Programs
• Importance of strength vs aerobic training
• Find the right lift for the right situation
• Use a proper program and guide 
• Getting 300% stronger as a ninety-year-old
• Importance of consistency 
• How to avoid muscle decay
• You can build muscle at any age

Hopefully, this podcast gets you excited to live a long life and be able to lift weights into your 90s. If you have more questions or want your coaches to focus on other topics, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 189: Beyond The Numbers: What PRs Really Tell You
In this episode, Coach Ben shares what personal records can really mean to you and your training. Progress is not always by the numbers and sometimes it is better to be lucky than good.
 Check out how in all the highlights  below:

• Uh oh more thoughts
• Credit vs. Harshness
• Lifts, Gymnastics, and Cardio
• Bodyweight deadlifts and squats
• Competition and board games
• Watch out walking down the street
• Overcoming tough consequences
• What happens when you come up short?
• Honest assessments are important
• Driving progress by decades
• Yes, you can still get more fit with age 
• The challenge of the open
• We will find a way to make progress

Hopefully, this podcast helps to better understand how to approach personal records. If you have more questions or want your coaches to focus on other topics, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 188: March Madness: "Fueling Your Body For Spring Success"
In this episode, we pull you out of the "madness" of March with a plan to better fuel your progress to your fitness goals.  The healthy lifestyle focus for March is meal planning and how a little planning prepares you for success.
 Check out how in all the highlights  below:

• The art of the "F-Bomb"
• Cleans can be complex
• Team Lifestyle Challenge Winners
• Open Workout testing
• The reward of a challenge 
• Programming fun is coming in March
• What the heck is Meal Planning
• What Meal planning is NOT
• How a plan can make you successful
• A plan for saving money 
• How to plan more fun towards your fitness goals
• Different levels of a plan still lead to success
• What happens when a plan fails

Hopefully, this podcast helps you better plan your nutrition to fuel your success. If you have more questions or want help with progressing towards your goals, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 187: Deciphering Progress: Fitness Tracking Demystified
In this episode, we break down why fitness tracking does NOT have to be complicated to help you progress towards your fitness goals.  All the data of life can definitely be overwhelming. But there definitely tricks to simplify things to your success.
 Check out how in all the highlights  below:

• Stay off the Dark Web
• Robyn wins at Scrabble 
• Sometimes you just have to keep score
• Don't just scream overwhelm
• How to go from A To B 
• The All or Nothing Approach Sucks
• Keep things simple and don't be stupid
• Maintaining is actually super impressive at times
• Sometimes you have to start with smaller
• Devices might not be tracking what you think
• You can use a device to win
• No need to play compare to yourself or others
• What we should be testing and tracking

Hopefully, this podcast better understand how to track your progress. If you have more questions or want help with progressing towards your goals, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!