We audit a popular seven-event “fittest” test, surface its power bias, and offer a clearer, safer, and more complete way to measure broad fitness. We keep skills accessible, tighten standards, fix load ratios, and build a day that any serious gym can run.

• defining fitness before testing it
• why a mile run is not endurance
• where single-rep power tests fall short
• safer strength standards and judging
• fixing male to female load ratios
• adding repeatable power and strict bodyweight work
• using carries, lunges, and sleds to bridge strength and capacity
• building a 6–8 hour event with recovery windows
• balancing inclusivity with honest difficulty
• mental resilience as part of the test

“Go listen to Episode 533 of the Joe DeFranco Industrial Strength Show and tell us what he got right and wrong.”

We talk with longtime affiliate owner Tim Carroll about the real work behind running one gym, then three, and why delegation and culture are the only way to last. Hiring, pay, boundaries, and the hard talks you avoid until they cost you more come into focus.

• shifting from workouts to business operations
• building a repeatable coaching pipeline
• paying fairly within real revenue limits
• handling rent hikes and post‑COVID plateaus
• incentives for retention and referrals
• when friendship becomes management
• delegating, documenting, and installing trust
• staying visible without burning out
• why impact and relationships keep you going

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 unpack what CrossFit means after a combined 26 years of affiliate ownership—community, business, and brand—and ask whether the new “hard work, no shortcuts” campaign reaches new people or just rallies the faithful. We explore missed partnerships, HYROX momentum, and a practical path forward built on prescriptive coaching and real member stories.

• defining CrossFit now—modality, community, or business
• community loyalty vs the need for profit
• rising fees and what HQ delivers to affiliates
• early rebel branding vs today’s polished hard-work message
• HYROX growth and why affiliates aren’t seeing the spillover
• program fit, scaling psychology, and movement preferences
• missed opportunities in partnerships and media strategy
• prescriptive coaching as a true differentiator
• storytelling that lowers fear and builds belonging
• simple, repeatable actions owners can use to grow

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 talk with Rachel about choosing sobriety without a rock-bottom moment, how COVID habits quietly escalated, and why better sleep, calmer mornings, and stronger training made the change stick. Clear data, simple choices, and community support shape a confident new identity.

• background, first steps into CrossFit, early intimidation
• COVID escalation from weekends to nightly drinking
• dopamine mechanics and the myth of “chasing the first buzz”
• decision point: moderating vs stopping completely
• measurable wins: deeper sleep, lower resting heart rate, normal blood pressure
• social navigation: dinners, weddings, concerts without alcohol
• discipline transferring to career moves and training consistency
• practical strategies: tracking sleep, swapping rituals, staying busy

Two CrossFit athletes share their harrowing experiences with heart attacks that occurred during or shortly after CrossFit workouts, revealing how cardiac events don't always present with typical symptoms. Scott Rossen and Mike McKinney offer raw, emotional accounts of their journeys from initial symptoms through hospitalization to their ongoing recovery processes.

• Scott experienced shortness of breath rather than chest pain during CrossFit Open workout 25.3
• Mike felt persistent chest "discomfort" after workouts, not recognizing it as a heart attack
• Both men learned they had family histories of heart disease they hadn't fully appreciated
• Scott flatlined for 30 seconds during treatment, while Mike had "over a 50% chance" of dying
• The recovery process involves not just physical rehabilitation but significant emotional processing
• Both athletes have modified their approaches to fitness, focusing more on sustainability than intensity
• Scott now works closely with a nutritionist to support his heart health
• Mike has had to say farewell to competitive CrossFit but continues regular workouts with modifications
• Both emphasize how the CrossFit community supported them through their recoveries
• Their experiences highlight the importance of not ignoring unusual symptoms during or after exercise

The CrossFit Games 2026 season announcement brings significant changes, most notably the return to 25% advancement from Open to Quarterfinals and the introduction of in-person semifinal opportunities for masters athletes. Sam and Dave discuss how these shifts could impact both elite competitors and everyday gym members while considering CrossFit's strategic position in a changing fitness landscape.

• Return to 25% Open-to-Quarterfinals advancement rate, making next-level competition accessible to more athletes
• New Air National Guard sponsorship strengthens CrossFit's military connections
• Live semifinal opportunities for masters athletes at select events like Syndicate Crown
• Open registrations dropped significantly in 2025 (233K compared to 350K in 2024)
• Competitive pressure from High Rocks events which saw 550K participants
• CrossFit appears to be shifting toward greater inclusivity rather than exclusivity
• Open remains a valuable goal-setting tool regardless of competitive aspirations
• Uncertainty about CrossFit's future creating both challenges and opportunities
• Timing announcements earlier helps affiliates and athletes prepare better
• Creating goals around the Open helps combat fitness decline as athletes age

Get ready for the CrossFit Open starting late February 2026 and start planning your training now if making quarterfinals is your goal!

Kelly and Kayla from Power Nutrition join us to discuss their approach to nutrition coaching that focuses on fueling both performance and everyday life, breaking free from diet culture mentality, and building sustainable habits that lead to lasting results.

• Power Nutrition is built on three core principles: performance, wellness, and results
• Both coaches have personal experiences overcoming restrictive diet culture mindsets
• Nutrition coaching isn't just about food quality or macros - it's about the whole person
• Most clients aren't eating enough rather than eating too much
• Sustainable results require minimum 3-month commitment to develop lasting habits
• Weekly check-ins provide accountability and prevent momentum loss
• InBody scans offer objective measurements but are tools, not the final word
• Food freedom comes from learning how to fuel properly without obsessing
• The best time to start is now - not after holidays or when life "calms down"
• Power Nutrition coaches work with clients at all fitness levels and all goals

If you're interested in learning more about Power Nutrition or want to work with Kelly or Kayla, follow them on Instagram @_PWR_nutrition or visit them at Bison CrossFit.

Coach David Syvertsen welcomes Bob Wallum, the eighth-ranked 35-39-year-old athlete in the world, fresh off the CrossFit Games in Columbus, Ohio. The conversation explores Wallum's journey from Bison coach to elite CrossFit Games competitor, diving into his competition experience, training philosophy, and mindset.

• Competing alongside CrossFit legends like Scott Panchik and Sam Dancer
• The experience of coming back from early events that weren't his strengths
• Managing physical and mental fatigue six weeks before competition
• Why strength is "the price of admission" for competitive CrossFit
• Finding balance between pushing limits and preventing injury
• Building muscle as the most important factor for long-term health and performance
• Simple approach to supplements: creatine, electrolytes, and pre-workout
• Balancing family life and coaching with high-level competition
• Post-competition mindset and avoiding the rush to compete again too soon
• Plans to address injuries before preparing for next year's Open

Stay tuned for information about Bob's strength-focused programming through Next Level, designed to help athletes of all levels develop the foundation they need for CrossFit success.

Brian, owner of Asbury Park Summer Games, shares his journey from CrossFit athlete to competition organizer and his mission to preserve the event's legacy while building its future. His passion for inclusivity and community comes through as he reveals plans to weatherproof next year's competition, continue the three-day format, and create an experience that serves athletes of all levels.

• Started CrossFit 15 years ago, competing at APSG before becoming its owner
• Sees himself as a "shepherd" of the competition, respecting the foundation built by original owners
• Created an inclusive environment with activities for kids and families despite weather challenges
• Plans to maintain the popular "Friday Night Lights" concept that allows all divisions to compete under the lights
• Believes CrossFit has become too exclusive and aims to recapture the community spirit of the sport's early days
• Wants to collaborate with other competition organizers rather than viewing them as competition
• Emphasizes that when one gym or competition succeeds, the entire CrossFit community benefits

Listen to more episodes of the Herd Fit Podcast with Dr. Sam Rhee and Coach David Syvertsen for insights on enhancing your healthy lifestyle through fitness, nutrition, and mindset.

What happens when your CrossFit gym goes dark? Coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic dive deep into their CrossFit Bison's unique Dark Week experience – where workouts remain completely hidden until athletes walk through the door.

They explores the fascinating psychological impact of removing workout previews. While some members struggle with the lack of control, others discover unexpected freedom when forced to trust their fitness completely. As Coach David explains, "If your true goal is to become a fitter version of yourself, you're going to have to do things you don't want to do."

The hosts share candid insights about programming challenges, athlete reactions, and even expose how some members secretly try to peek at workouts ahead of time (spoiler: it ruins the experience like finding Christmas presents early). They tackle practical concerns like equipment preparation while highlighting profound benefits including breaking the subconscious bias of cherry-picking workouts and building mental resilience.

Perhaps most compelling is how Dark Week reveals character. Those who embrace the unknown with humility often benefit most, while those who resist relinquishing control miss valuable growth opportunities. The discussion ultimately circles back to CrossFit's foundational principle of preparing for the "unknown and unknowable" – something many athletes gradually drift away from as they settle into comfortable routines.

Whether you're a CrossFit veteran seeking to recapture early excitement or a fitness enthusiast curious about mental training aspects, this episode offers thoughtful perspectives on breaking patterns and embracing discomfort. Listen now to challenge your own approach to fitness and discover why sometimes not knowing might be exactly what you need.

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