We compare performance-driven CrossFit culture with health-first Outlast training through two athletes’ real results, from autoimmune remission to rebuilt motivation and strength. We also share why we still do the CrossFit Open and how benchmarks and nutrition keep progress honest.

• shifting from whiteboard scores to intrinsic motivation
• endurance grit and identity formation as “Athlete Sherry”
• Graves disease, cortisol management, and muscle gain
• protein tracking, MyFitnessPal, and gamifying habits
• no RX, coaching nudges, and choosing the right load
• benchmarks for accountability without public ranking
• community blend across Bison and Outlast during the Open
• tempo training improving form, depth, and joint health
• reassessing seasons of life, aging, and menopause impacts
• what Outlast could add next for space and connection

Thank you, everybody, for taking the time out of your day to listen to the Hurt Bit podcast. Be on the lookout for next week's episode.

We compare performance culture to health-first training and explain why removing RX and scores can unlock better form, fewer aches, and stronger results. We share how benchmarks, smart nutrition, and community challenges like the Open keep us accountable without burning us out.

• letting go of comparison and the whiteboard
• why no RX labels changes choices
• coaching cues that nudge smart progression
• benchmarks as anchors for accountability
• joining the CrossFit Open for growth and fun
• choosing discomfort without daily pressure
• Outlast as stepping stone or standalone
• training through menopause and aging well
• space, equipment, and community building
• tempo work for form, depth, and control
• performance versus health as cultural levers

Thank you, everybody, for taking the time out of your day to listen to the Herd Fit Podcast. Be on the lookout for next week's episode

We pack the room with Bison coaches to demystify the CrossFit Open and show how three weeks can unite first-timers and competitors. Stories, pacing tips, judging standards, and team pride make the case that this is a community benchmark, not just a contest.

• what the Open is and why it unites a gym
• how first-timers set expectations and find support
• why to bias engine and bodyweight practice
• pacing, nerves, and smart redo decisions
• judging standards, integrity, and calm communication
• intramural teams and inclusive scoring
• competitive drive without toxic rivalry
• using the Open as your yearly fitness marker

Do it for Bison

We challenge the claim that CrossFit relies too much on machines and map a smarter middle ground where rowers, bikes, and skis drive intensity safely without replacing skill. We split sport from health, dig into programming choices, and show how data and pacing make athletes better.

• how machines change programming for safety and fairness
• when machine subs support joints and still raise intensity
• why snatches do not equal a row and bad substitutions fail
• testing skill under fatigue without spiking injury risk
• zone 2 as aerobic capacity, not an “easy day”
• pacing lessons you can’t fake: splits, RPMs, calories
• sport vs health: where machines fit and where they don’t
• the one machine we’d keep and why
• guidelines for coaches to use machines with intent

Thank you everybody for taking the time out of your day to listen to the Herdfit podcast. Be on the lookout for next week's episode

We break down how wearables actually help you train, recover, and stay healthy, from Whoop and Apple Watch to the CrossFit-focused WURQ. The talk digs into accuracy, friction, and how to use data without letting it run your life.

• shifting from ego lifting to longevity and readiness
• what Whoop gets right about sleep, HRV and day strain
• where WURQ shines on reps, rest time and pacing
• limits of automation and the cost of extra setup
• using trends over single-day scores to guide choices
• potential for AI, video and smart fabrics in next-gen trackers
• injury risk, asymmetry and ROM as future insights
• nutrition links, macro estimation and hydration cues
• choosing a wearable based on your real goal

Thank you, everybody, for taking the time out of your day to listen to the Herd Fit podcast. Be on the lookout for next week's episode

We dig into practical goal setting for the new year, focusing on clear targets, accountability, and daily execution. David shares three do’s and three don’ts to help turn short-lived resolutions into steady habits across fitness, health, and life.

• why community energy boosts effort
• speaking goals aloud for accountability
• making goals specific and measurable
• stacking daily wins to reduce overwhelm
• normalising failure as part of progress
• avoiding comparison with others’ results
• rejecting the victim mindset and finding solutions
• owning outcomes and continuing after setbacks

Be on the lookout for next week’s episode

We trace Legends’ growth from hotel lobbies to a smooth, on-time Arizona State production while unpacking what keeps masters athletes competing: mindset, community, and sustainable training. Tracy and Kathleen share honest wins, near-misses, and how experience turns pressure into poise.

• evolution of Legends logistics and scoring
• the masters field deepening and raising the skill bar
• why competition fuels connection and purpose
• training arcs from semifinals to qualifiers to event day
• preparing for unknown tests with broad, simple habits
• game-day mindset, pacing, and letting go after setbacks
• reflections on lifting under pressure and swim fears
• what’s next: lower-pressure season, partner comp goals

Thank you, everybody, for taking the time out of your day to listen to the Herd Fit podcast. Be on the lookout for next week’s episode

We share a candid three-day recap from Legends 2025: a humbling swim, a debated strength tiebreak, and a return to classic mixed-modal tests that rewarded skill under fatigue. Community, cues, and composure turn rough starts into honest wins, even without the podium.

• traveling to compete with teammates and why it matters
• interval swim scoring change and pacing consequences
• technique first approach to swimming efficiency
• max snatch plus overhead squat strategy and judging depth
• tiebreak incentives and cleaner alternatives
• gymnastics under fatigue as the separator
• handling double-under errors without derailing focus
• heavy thrusters and wall-facing handstand push-ups tactics
• failing strict reps and resetting with longer rest
• four-minute sprint stimulus and VO2 ceiling
• cut lines, logistics, and saving high skill for finals
• mindset, ownership, and finding value in hard weekends

Sign up for the CrossFit Open. We’ll all do this together at the gym and support you

We welcome Noah back to share how CrossFit and the Bison community helped him rebuild after a hard reset, from first-day nerves to chasing the Open with intention. We unpack coachability, scaling, and the power of belonging to make training sustainable and meaningful.

• why community support turns effort into momentum
• how to scale to preserve intensity and avoid injury
• writing down lifts and workouts to build consistency
• targeting weaknesses like jump rope and wall walks
• using coaching cues to improve technique mid-workout
• choosing scaled or RX for the Open with purpose
• building aerobic capacity and engine the smart way
• finding identity and confidence through shared training
• goals of earning the L1 and coaching in the future

Thank you, everybody, for taking the time out of your day to listen to the Herd Fit podcast. Be on the lookout for next week's episode

Two athletes prove that getting older can mean getting stronger. We share how CrossFit, routine, and smart scaling rebuilt capacity after surgery, reversed a long decline, and made real life feel lighter.

• why “I’m getting old” is the wrong script
• early sports roots shaping mindset and grit
• starting CrossFit in your 60s with coaching and progressions
• Abigail’s CDH1 gene story and total gastrectomy
• rebuilding weight, strength, and confidence with scaling
• shifting from endurance-only to strength-centered training
• being “ready for anything” outside the gym
• avoiding injury by managing ego and volume
• how CrossFit complements swimming, running, and daily demands
• protein choices, simple nutrition wins, and body comp shifts
• sleep routines that support recovery and longevity
• parting advice: train for yourself and keep the plan

Be on the lookout for next week's episode