Can a gym truly thrive without a strong community? Discover the secrets to achieving long-term success in the CrossFit industry with coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic. Drawing from over a decade of experience running a CrossFit affiliate, we tackle the complex dynamics of gym business cycles and how to sustain growth amidst inevitable ebbs and flows. We promise to share strategies that can help you prevent decline, even when dealing with fluctuating membership numbers.

Join us as we highlight the essential balance between fostering a vibrant community and maintaining financial sustainability. We shed light on real-world challenges like managing open gym memberships and how shifts in members' personal lives can impact a gym's cohesion and growth. By sharing personal anecdotes and insights from industry events, we aim to provide a valuable perspective on why some gyms plateau and how others continue to thrive.

We also confront the challenges within the CrossFit community, discussing the roles of media figures and the need for clear communication from CrossFit leadership. We address the perception of CrossFit's difficulty, especially for older participants, and explore how gyms can adapt to better serve those feeling sidelined by traditional models. This episode is packed with reflections and actionable takeaways designed to help gym owners, coaches, and members navigate the fitness industry's ups and downs effectively.

@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

Unlock the secrets to crafting the perfect warm-up routine with insights from coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic. Have you ever wondered if your warm-up regimen truly maximizes your performance and minimizes your injury risk? Our latest episode provides a guide to mastering this crucial component of athletic training, addressing the anxiety coaches face in optimizing limited class time for effective athlete preparation. We reveal the art of balancing creativity with structure in warm-ups, sharing personal experiences that illuminate the challenges and rewards of refining these routines. Imagine transforming your warm-up from a mundane chore into an engaging, dynamic start to your workout—it's not only possible, but it could change the way you approach fitness forever.

From static stretching to dynamic movement, we explore the evolution of warm-up strategies and their impact on performance enhancement. You’ll hear about advanced techniques like Crossover Symmetry and fascial scraping, which offer preventative care for common issues in the upper body and Achilles tendon. Our conversation emphasizes the importance of simplicity and intentionality, encouraging athletes to focus on quality movements. Whether you're a seasoned athlete or a coaching intern, these strategies will provide you with the tools to enhance your warm-up routine and, ultimately, your overall athletic performance. Tune in and discover how a few thoughtful adjustments can lead to significant improvements in your fitness journey.

@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

Can you truly prevent injuries in high-intensity fitness programs like CrossFit, or is it just a part of the game? Join coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic as they offer indispensable advice on navigating the physical and mental challenges of fitness injuries. From categorizing injuries by severity to sharing personal anecdotes, we explore how to maintain your training momentum even when setbacks occur. Discover the power of community support and adaptive strategies to keep your fitness journey on track, no matter the obstacles.

Transitioning into CrossFit from other sports? Your athletic history could either be your greatest asset or your biggest challenge. We discuss the importance of understanding past sports experiences and accumulated injuries, emphasizing how they can impact your current performance. Effective programming and coaching are crucial, and we dissect the differences between good and bad gyms, underscoring the need for a cautious yet positive approach in maintaining a safe environment for all fitness levels. With insights into how CrossFit programming has evolved, we aim to enlighten athletes on the best practices for injury prevention.

Don't underestimate the significance of mobility, warm-ups, and recovery in your fitness routine. Prioritizing these elements can make the difference between a sustainable fitness journey and the risk of recurring injuries. We offer practical advice on integrating mobility into your lifestyle and adjusting workout intensity based on recovery and lifestyle factors. By redefining self-worth beyond gym performance, athletes can achieve long-term fitness success without compromising health. Join us for an engaging discussion that promises to transform your approach to training and recovery.

@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

Join us as we peel back the curtain on the Bison Brawl 2024 with our insightful Join coaches David Syvertsen @davesy85 and Adam Ramsden @w.a.ramsden. Our conversation offers a unique perspective into the meticulous art of planning and executing a successful CrossFit event, revealing both the triumphs and the unexpected hurdles encountered along the way. 

You'll gain an appreciation for the immense role of community and volunteer support, as well as the careful choreography behind the heat schedules and equipment management that keep the competition running smoothly.

Witness the behind-the-scenes drama as we tackle the unforeseen challenges that arise in the heat of competition. From last-minute equipment adjustments to scheduling conundrums, Coach Adam shares his strategy of taking mental snapshots to appreciate the chaos while maintaining focus on delivering an exceptional athlete experience. 

Our stories underscore the importance of adaptability and quick decision-making, drawing parallels to the athletic mindset needed for peak performance. Despite the logistical stressors, our resolve remains unwavering: to create a fun, safe, and memorable environment for all involved.

Reflecting on the vibrant atmosphere and the evolution of workout formats, we celebrate the grassroots nature of events like the Bison Brawl. These competitions not only test the limits of elite athletes with accessible yet challenging exercises but also foster a sense of unity and support local economies. A

s we recount the memorable moments and rewarding feedback from participants, our commitment to the fitness community shines through, reaffirming the significance of planning and creating unforgettable experiences for both athletes and spectators alike.

@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

Join coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic as we explore the transformation of the Masters CrossFit Games 2024 in Birmingham, Alabama. 

We'll contrast this year's experience with the previous traditional CrossFit Games and discuss whether these athletes preferred the spotlight of a dedicated event or the prestige of competing alongside elite athletes, even with less attention. 

We'll dive into the logistics of event layout, drawing on insightful suggestions from others about consolidating key areas and featuring premium vendors on the competition floor. We'll also discuss the importance of family-friendly activities and tackle the safety concerns that come with them. Our goal is to explore strategic planning to ensure all attendees have an enjoyable and memorable experience.

Curious about the challenges and triumphs of broadcasting a large-scale CrossFit event? Tune in as we reflect on the broadcast execution of the Masters CrossFit Games and the invaluable role of volunteers. 

We'll share our thoughts on the potential for expanding Masters CrossFit, highlighting ideas for longer endurance workouts and integrating community competitions. The financial viability of the event is a critical topic, and we emphasize the need for continued support from CrossFit and the community to sustain this vital aspect of CrossFit culture. Join us for an episode packed with insights, reflections, and forward-thinking ideas for the future of Masters CrossFit.

@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate 

What if your discomfort in running could be transformed into a rewarding fitness experience? Our latest episode unpacks the art and science behind effectively scaling running workouts in a CrossFit setting. Join coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic as they navigate the intricacies of gym programming at CrossFit Bison, where many athletes grapple with choosing between running and machines like the rower, ski, or (gulp!) the assault bike. We tackle the real issues—like equipment choices and the temptation of athletes shortening their prescribed scales—and offer practical solutions to ensure everyone gets a balanced and effective workout. 

Ever wondered how body weight impacts your performance on different fitness machines? We dive deep into the complexities of balancing running and biking workouts, with insights that might make you rethink your approach to fitness. From discussing potential weight classes to sharing stories of overcoming running-related injuries, we highlight the importance of perseverance and stepping outside comfort zones. Our goal is to inspire you to reflect on your workout intensity and commitment, encouraging a mindset that embraces both the challenges and the rewards of running. Tune in to elevate your understanding of fitness scaling and athlete development!

@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate 

What happens when an elite athlete faces a career-threatening injury just a year before the biggest competition of their life? Join Join coach David Syvertsen @davesy85 as 2024 Masters Games athlete Tracey Magee @tracey_magee_fitness shares her incredible story of resilience and recovery after a significant shoulder injury and reconstructive surgery. Tracy opens up about the emotional rollercoaster and physical hurdles she overcame to make a remarkable comeback. Her journey is a testament to the power of perseverance, the importance of a supportive community, and the mental toughness required to compete at an elite level.

From the initial stages of rehabilitation to the cautious reintroduction of complex CrossFit movements, Tracy recounts her methodical approach to getting back to high-intensity workouts. She highlights the crucial role of a supportive environment, the psychological challenges of modifying her workouts, and how changes in competitive thresholds offered her a needed reprieve. Tracy’s candid reflections on strategizing for competitive workouts and building confidence through balanced pacing and self-awareness provide valuable insights for anyone facing similar struggles.

In the heat of the CrossFit Games, Tracy navigates the highs and lows with unwavering determination. She shares her experiences of managing ongoing injuries while pushing for peak performance, the importance of mental resilience, and the critical support from training partners and family. From the adrenaline of the first workout to the hard-earned triumphs in physically demanding events, Tracy’s story is not just about athletic achievement but also about the indomitable spirit that drives her. Whether you’re an athlete or someone seeking inspiration, Tracy McGee’s journey is a powerful reminder that with the right mindset and support, you can overcome even the most daunting challenges.

@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate 

Curious about the benefits and challenges of having a dedicated Masters event? In this episode of the HerdFit podcast, Coach David Syvertsen @davesy85 records live from Birmingham, Alabama, home of the 2024 Masters CrossFit Games. The episode features interviews with top athletes and coaches, providing a unique perspective on the first standalone Masters division event. 

Guests include:
Justin Lasala, 2024 50-54 Men's Champion @justin_lasala @gardenstateathletics 
Janet Black, 2024 50-54 Women's Champion @wjblack247
Jason Lydon, CrossFit coach @jasonleydon @conquerathlete
Tim Paulson - PRVN Coach and 7x Games Athlete @trexpaulson @PRVNfitness 
Pamela Gagnon - Gymnastics Skills Coach & 50-54 Games athlete @pamelagnon @performanceplusprogram
Jake Lockert - President and Director of Mayhem Athlete Programming @jakelockert @mayhemathlete 
Craig Kenney - 35-39 Games athlete and Affiliate Owner @branford_crossfit 

These interviews delve into the challenges and benefits of hosting a separate Masters event, training philosophies, community support, and the growth of the Masters CrossFit Games.Tune in for a packed episode filled with inspiring stories and valuable insights from the Masters CrossFit community.

@bergencosmetic @crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate 

The tragic passing of Lazar Djukic during the first event of the 2024 CrossFit Games has sent shockwaves through the community. Join coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic as we navigate this emotional rollercoaster and reflect on the broader implications it holds for athletes, coaches, and event organizers alike. We emphasize the importance of open dialogues and understanding multiple perspectives, urging our listeners to consider the evolving nature of CrossFit as a sport and its safety measures without rushing to conclusions.

What does it mean to be accountable in the world of CrossFit? We explore this complex question by examining the shared responsibility between athletes, coaches, and event organizers when it comes to safety and performance. We delve into the tension between pushing limits and ensuring safety. Our discussion raises critical questions about whether preventive or reactive approaches are more prevalent and how we can find a balance between challenging workouts and potential dangers.

Finally, we tackle the public perception and controversies surrounding CrossFit, especially after such extreme incidents. From online critiques to personal anecdotes, we analyze how these views shape the image of CrossFit and discuss the need for better communication and transparency from leadership. We ponder the future of the CrossFit Games, debating whether drastic changes or greater community engagement from figures like Dave Castro could pave the way for positive transformation. Join us as we stress humility, accountability, and thoughtful responses to adversity as the keys to CrossFit's long-term growth and resilience.

@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate 

Unpacking the evolution within and outside of CrossFit continues with Part 2 of our interview where coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic sit down with Tim Carroll @tim.carroll, the dynamic owner of 908 Athletics @908athletics.

We'll explore the evolving dynamics of relationships among gym owners over the past decade. Gone are the days of competition and secrecy; today, cooperation and mutual support are the norms. Through compelling stories, Tim illustrates how local gym owners now foster positive relationships, maintain professional ethics, and ensure open communication. We'll delve into the importance of accountability, self-reflection, and focusing on one's gym improvements while respecting the community's shared goals.

Lastly, we dive into the broader fitness landscape, examining the rise of boutique group fitness classes and the misconceptions surrounding CrossFit. Tim introduces Endure, a gym that offers structured bodybuilding coupled with longevity training, making it accessible to a broader audience. We'll discuss how diverse fitness options cater to different needs, sustain long-term engagement, and promote health and happiness. Tune in for an engaging discussion on thoughtful decision-making, innovation in gym ownership, and adapting to the ever-changing fitness industry.

@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate