Are you struggling to find the perfect balance between gym membership growth and member retention? Join us on the Herd Fit Podcast where Coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic share their unique experiences and insights to help you master this crucial aspect of gym management. From the complexities of financial stability to the art of decision-making in a community-focused environment, they cover it all. Learn how to anticipate challenges and pivot smartly to maintain a thriving gym community.

In this episode, we tackle the intricacies of creating a welcoming gym environment, especially when dealing with popular class times and integrating new members. Our conversation dives deep into practical strategies for coaches to ensure newcomers feel welcomed without neglecting long-term members. We share personal anecdotes and proven techniques to foster inclusivity and maintain a positive atmosphere even as your gym grows.

But that's not all—we also dig into the thorny issue of membership pricing and retention. You'll hear about the pitfalls of discount-driven new memberships and how to value your loyal, long-term members. We discuss adapting gym programming to meet the evolving needs of your community and the importance of events in building a strong, supportive gym environment. Tune in for actionable advice and emotional insights on balancing member needs while ensuring continuous growth and satisfaction.

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

Can implementing judges in CrossFit benchmark workouts like Fran and Elizabeth take your training to the next level? Coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic tackle the provocative idea of introducing judges for these iconic workouts, weighing the logistical hurdles against the potential for more accurate performance assessments. We explore the fine line between fostering a fitness-centric atmosphere and the desire for precision, and how having judges could transform the structure of your typical CrossFit class, enhancing both performance and efficiency.

Moving into the complexities of group fitness, we delve into the nuances of maintaining workout standards during benchmark workouts such as Kelly. Is personal accountability enough, or should there be a more structured approach? We discuss the pivotal role of coaching oversight in upholding form and standards without disrupting the flow of the workout. The episode highlights how athletes should focus on personal growth rather than falling into the trap of over-competitiveness, interpreting whiteboard results wisely to serve the broader goals of group fitness.

Finally, we provide a comprehensive guide on effective scaling strategies, especially for those new to CrossFit. From attending whiteboard talks to making informed decisions about scaling based on personal limits, we emphasize the importance of understanding the intended stimulus of each workout. Varying your scaling techniques, like alternating between ring rows and banded pull-ups, can significantly enhance your overall strength and stability. Wrapping up, we underscore the importance of consulting with coaches while cultivating self-awareness and independence in your training journey.

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

What would it take for a CrossFit athlete to become an elite Hyrox athlete? Join us on this episode of the Herd Fit Podcast as coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic welcome Dr. Alandra Greenlee @dr.alandragreenle, CrossFit Bison member, who takes us through her remarkable journey in sports and fitness. Dr. Greenlee  shares her intriguing story of how she evolved from a young swimmer to fencing in college, tackling endurance events during med school, discovering CrossFit during her medical residency in New Jersey in 2017 and then emerging as an elite Hyrox athlete. Her narrative is both inspiring and informative, illustrating the dedication and versatility needed to excel in multiple athletic disciplines.

We delve into the structure and appeal of Hyrox races, a unique combination of eight one-kilometer runs interspersed with challenging workout stations like the Ski Erg, sled pushes, and wall balls. Dr. Greenlee explains why the consistency of Hyrox compared to the varied nature of CrossFit events is attracting a growing number of participants. We also discuss the different competition levels, from scaled to elite, and how some CrossFit gyms are now incorporating Hyrox -specific programming. This episode sheds light on the synergy between Hyrox and CrossFit, offering insights into training strategies and the benefits of integrating both into one's fitness regimen.

Dr. Greenlee also offers practical advice on the financial and logistical aspects, from entry fees to travel considerations, and the importance of tracking performance data. We also explore the rise of Hyrox gyms, their affiliation with CrossFit, and the integrity of judging in these competitions. Finally, we touch on footwear preferences among Hyrox competitors and the potential for collaboration between Hyrox and CrossFit athletes. This episode is a treasure trove of information for anyone interested in the growing trend of Hyrox in the fitness community.

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

Ready to uncover the secrets of hosting a successful CrossFit competition? Join coach David Syvertsen @davesy85 on the unveiling of the Bison Brawl, set for October 5th, 2024. Hear firsthand about the initial challenges and triumphs of bringing this event to life. This episode brings insight to the decision-making process behind three divisions—scaled, masters (40+), and RX—designed to ensure inclusivity and cater to a diverse range of athletes. You’ll get an insider's look at the meticulous planning stages and what participants can expect, including crucial details like age verification for masters athletes.

But that's just the beginning! Discover the vital role volunteers play in the success of CrossFit events and why community support is indispensable. We will delve into the reasons behind opting for a team-based format this year, aimed at fostering a fun, community-oriented atmosphere while retaining the competitive edge. Plus, we share valuable tips on choosing the right competition partner and programming balanced workouts that reflect core CrossFit principles. Whether you’re a seasoned competitor or considering your first contest, this episode promises to enrich your Bison Brawl journey from start to finish.

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

Ever wondered what it takes to reach the pinnacle of CrossFit competition? Join coach David Syvertsen @davesy85 featuring a compelling conversation with Joe Pierro @jersey_jp, a North America East 2024 Semifinalist. Joe's journey from battling an injury during the CrossFit Open to securing a spot in the semifinals is nothing short of inspirational. We dive deep into the pressures and anxieties that come with competing at such a high level and the emotional rollercoaster of performing on the grand stage among the elite.

This episode also unpacks the nitty-gritty details of CrossFit competitions. From the footwear dilemmas that can make or break your performance to the grueling recovery processes that test your mental resilience, we cover it all. Listen in as we discuss the importance of strategic planning for subsequent events, humbling performance reflections, and the mindset required to push through tough workouts.

Finally, we'll explore the emotional and physical toll of maintaining elite fitness levels, especially for those balancing demanding careers and personal commitments. Joe provides invaluable insights into the significance of support systems, pacing, and grip strength training, as well as the raw emotions that accompany both failure and success. Whether you're a CrossFit enthusiast or just someone passionate about fitness, this episode offers a wealth of knowledge and inspiration. Don't miss out on this candid and heartfelt conversation.

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

Can you maintain peak physical fitness while navigating pregnancy and motherhood? Join us in this inspiring episode of the HerdFit Podcast with coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic as we welcome our special guest, Tara Porfido. 

From discovering CrossFit in a college club to finding her community at a gym during grad school,Tara's commitment to her workouts, even through her recent pregnancy, highlights her exceptional attitude and consistency.

From the standard six-week recovery period to foundational exercises and the emotional rollercoaster postpartum, we discuss the multifaceted aspects of reclaiming both physical and mental well-being. Tara's story sheds light on the pressures women face to regain their pre-pregnancy fitness levels and the importance of realistic goals and self-compassion.

Discover the power of community support in navigating pregnancy and postpartum life. A tight-knit group of pregnant women and new mothers provided Tara with the motivation and camaraderie needed to stay active. 

We also reflect on how the mental toughness fostered in CrossFit can translate into parenting challenges for all CrossFit athletes, from sleepless nights to life's daily demands. 

Finally, we share insights on how the CrossFit community can better support pregnant women and new mothers, emphasizing the invaluable role of community resources and setting personal, attainable goals for the journey ahead. Join us for an episode filled with insights, inspiration, and the strength of community through fitness and motherhood.

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

As the grueling Murph challenge of Hero Week is upon us, Dave's brother, Mike, joins us to share invaluable insights from his 20 years in the Army. This isn't just about physical strength; it's a profound journey through the sacrifices and mental resilience crafted in the crucible of military training and the camaraderie of CrossFit. Mike's narrative weaves together the ethos of these two worlds, shedding light on how they foster not only a robust physique but also fortify the mind and spirit against life's battles.

Our conversation honors those who've laid down their lives, as we delve into the compelling stories behind CrossFit's hero workouts. Mike's firsthand accounts from the front lines, including rigorous experiences from West Point to the personnel who are highly specialized, underscore the importance of a comprehensive fitness approach. These tales are more than mere anecdotes; they exemplify the vital role that physical training plays in military readiness and the everyday challenges we all face. It's an intimate reflection on leadership and the importance of setting an example from the top down.

We wrap up this heartfelt discussion with a focus on the critical issue of mental and emotional wellness within the military, with Mike opening up about the proactive steps taken by the military to support soldiers' mental health. He also shares personal practices for maintaining mental clarity amidst the high-stress environment of military service. As we pay homage to the bravery exhibited in Afghanistan's Kunar province, we invite you to carry forth the legacy of our heroes, honoring their stories and the indelible marks they leave on the world.

"PK"
5 rounds for time of:
225-lb. back squats, 10 reps
275-lb. deadlifts, 10 reps
400-meter sprint
Rest 2 minutes

Dedicated to U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013. The 28-year-old was assigned to 1st Battalion, 3rd Special Forces Group (Airborne), in Fort Bragg, North Carolina. Pedersen-Keel was fatally injured in Jalrez District, Afghanistan, from small-arms fire from an Afghan security-forces member. This "PK" Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Friday, July 3, 2015.

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

S05E150 Harmonizing CrossFit's Competitive Future: Leadership, Communication, and Judging

Are the voices of CrossFit's leaders striking the right chord with the community, or is it time for a tune-up? Coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic have a no-holds-barred discussion on the leadership symphony—or cacophony—that's shaping the future of CrossFit. We're not just spectators; we're embedded in the trenches as consumers, affiliate managers, coaches, and athletes. Prepare to gain critical insights as we propose actionable solutions to harmonize decision-making and amplify the sport we're all passionate about.

CrossFit's evolution is akin to a complex dance—steps forward, steps back, sometimes a leap into the unknown. In this groove, We break down the choreography of CrossFit's communication and the CrossFit Games' development. We scrutinize the leaderboard's transparency, the qualification process, and the financial footwork involved, all while considering the delicate balance between inclusivity and the elite beat of competitive integrity. This chapter is a backstage pass to understanding the rhythm and reason behind the sport's transformative journey.

Finally, we turn the spotlight on the oft-debated judging controversy within CrossFit competitions. From leaked workouts to the potential of video submissions shaking up fairness, we dissect every angle. Plus, we weigh the pros and cons of a community-engaged judging system and explore how Masters athletes might pirouette through the current challenges. Join us as we choreograph solutions for a sport that keeps us all on our toes, ensuring that every rep and every workout hits the right note.

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

As Mother's Day rolls around, we embrace the spirit of motherhood and athleticism by bringing you a heartfelt conversation with Amy Edelman, a CrossFit competitor whose strength extends beyond the gym. Balancing the demands of life with the rigors of CrossFit competition. Her candid revelations about the pressures of maintaining peak performance while trying to achieve life balance will resonate with all of us.

This episode peels back the curtain on the often unseen struggles that come with the territory of elite fitness. We traverse the landscape of burnout, the necessity of an off-season, and the psychological gymnastics athletes like Amy perform when transitioning between intense competition and necessary rest. 

Her experiences underscore the reality that the pursuit of athletic greatness must be tempered with periods of recovery and personal reflection, lest the joy of the sport become overshadowed by the weight of obligation.

As we close our time with Amy, we reflect on the future of fitness, the shifts in mindset that accompany the evolution of a competitor into the next stage of athleticism, and the courage it takes to step back from the limelight for the sake of well-being. 

Whether you're an athlete, a coach, or an admirer of resilience, this discussion invites you to consider the harmony between pushing limits and embracing life's other passions. From coping mechanisms to setting new goals, we explore the full spectrum of what it means to be a competitor, a mentor, and a devoted parent in the dynamic world of CrossFit.

The CrossFit Quarterfinals 2024 are now complete, but we are just getting started! Coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic recap the Quarterfinals with guest and Bison athlete Mindy MacDonald @mindymacd where we wade into the deep end right away with  the latest video standards controversy and engage in a candid discussion about maintaining the integrity of the sport—whether it's facing the scrutiny of a video review or owning up to each rep—emphasizing the vital role of personal responsibility in fair play. 

Then Mindy brings her insights and personal experiences to the table, offering unique perspectives on the strategies, intensity, and determination displayed by this year's athletes. We'll break down each event, discussing the physical and mental challenges the competitors faced. Whether you're a CrossFit veteran or a newcomer to the sport, this episode is packed with thrills, analysis, and expert commentary that you won't want to miss.

From video recording for competition submissions to overcoming setbacks with resilience, we cover the gambit. This episode serves as your all-access pass to the experience that was CF QF 2024,  leaving you ready to charge into your own fitness venture, excuses left at the door. 

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