The Living Superhuman Fitness Podcast

Being pregnant and training at the gym is not a common staple in most gyms.

Although, at Crossfit Palm Beach we typically have at least 1 pregnant or recently pregnant mom at the gym every day. 

In this episode we are joined by three Moms, who are our members, to talk about staying healthy during and after pregnancy.

We dive into scaling movements over the trimesters, keeping nutrition in line, as well as getting back to routine fitness post pregnancy. 

The 10 mins before class or between class is referred to a time "when the magic happens". This is a time where members get to know each other, and build on the camaraderie that creates the Crossfit community. This is also a period of time where you can really elevate your fitness to really MAXIMIZE your hour long Crossfit Class. We know--you know how to foam roll--but do you know how to prep your body in a way that primes your nervous system and prevents the cause of injury? This episode dives into some simple but effective tools to add to your toolbox for those 10 mins before class.

We have a lot of athletes from our gym who travel for work or vacation and always ask about staying on track while on the road. In this episode we break down our tips to a healthy trip into nutrition and workout tips. We think it's possible to actually come home healthier than when you left, and will give you all the tricks we use. We talk about the "must have" food and snack items you should bring and the things you should stay away from. Our best tips to staying on track when eating out. What to do first in your new city upon arrival. How to find a good CrossFit gym to drop into. Workouts you can do in your hotel gym or on your own. How to use the local atmosphere, playgrounds, parks, etc. Mobility tools to bring and tips to keep from having injuries What supplements we bring to help keep us healthy ...and more!

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Pamela Li, our Athlete of the Month for August 2017!

August 2017 - Pamela Li has been an athlete at CFPB since we opened our gym in 2012 and we are just now recognizing how awesome she is. :) Pam has always been a consistent athlete with us even though CrossFit, and gyms in general, were very foreign to her when she began. This year Pam has taken her fitness to brand new levels. She is hitting new PRs, feeling great in her workouts, and looking better than ever. Pam talks about her nutrition and how she left being a vegan, tried Paleo and Macro tracking, and has found a happy medium in her diet. She also talks about her favorite and least favorite movements in CrossFit. She did her first competition this past June in our gym and talks about that experience. She also touches on her latest PRs, and challenges ahead. Pam gives great advice to the current CrossFitter and to those who may be thinking of starting. Don't miss this one from our newest Athlete of the Month Pam Li! Congrats Pam!

Dr. Jordan Zabriskie from Elite Therapy & Wellness joins us to talk about shoulder health. Dr. Z's website http://pbelitewellness.com/

In this episode we cover...

• How shoulder injuries develop over time
• How to spot precursors to injury
• How emailing and texting has shortened our pecs
• How to sleep for safe shoulders
• Preventing pain in certain CrossFit movements
• What is shoulder impingement and how do we remove it
• Correcting deficiencies and strengthening your shoulders
• Stretching, foam rolling, and lacrosse ball work
• The art of A.R.T (Active Release Technique) and how to mimic it with a lax ball
• Exercises you can do at your desk to improve shoulders
• When to know to back off of shoulder pain or go see a specialist

Thank you to Dr. Z for teaching us about shoulder health. To see instructional videos from Dr. Z on the movements mentioned in this podcast check out our YouTube Channel CrossFit Palm Beach. 

In this episode, we are joined by Coach Whitney and Coach Zach to talk about the benefits of personal training, why we encourage all our athletes to do them, and why we make it mandatory for every new athlete to begin with them instead of classes. What you will find in this episode... Why would a client want to do more personal training in addition to already being coached in the group classes? Assessment process is so much more detailed and customized in a one-on-one setting. Small adjustments can be made they will help your movement but also keep you away from injury. Coach can set up a personalized plan for the athlete to Using video to tape the athlete and review it in a calmer setting than a WOD. Teaching the athlete a tailored warm-up for specific movements to help prepare them for the WOD. Equipment limitations in group classes that a personal session can incorporate. How we can attack weaknesses head on. Programming for extra work after class that is made for that athlete (the gift that keeps on giving). In PTs, we can always teach to that particular athlete's level and not have to cater the coaching towards the general population. Why we start all new athletes with a minimum of 5 training sessions. Maximizing time with the movements that are the toughest for that new athlete. Possibly assessing bad habits and helping form new ones.

Coach Whitney Stephenson tells us all about her Regionals experience. What it took to go from 62nd to 22nd in the CrossFit Games Open in one year, and the approach she carries with her each day. She gives us a first hand look into the mind of a Champion (that is her mind we are referring to.) Just listening to this podcast will make you a better CrossFitter. In this episode we talk with Whitney about:

Pre-CrossFit life, playing sports, swimming in college and Olympic trials.

Started CrossFit in 2013 in The Open, Made the Regionals team, Got first muscle up at Regionals in the warm-up area.

What it took to move from 62nd to 22nd in the CrossFit Open.

Whitney's mindset in life and how that transferred into her training.

Coach Dominic's take on Whitney's transformation.

Whitney's experience through Ben Bergeron's Competitor Training Camp, and redefining what confidence, mental toughness, and presence in the moment really meant.

The Regionals experience. The toll it takes on you mentally and physically. Not watching the leaderboard and competing against yourself. Sticking to your own game plan.

Coach Dominic's take on having a plan and practicing that plan beforehand, and how proud he was of Whitney for following it.

Whitney talks about how it's not what happens, it's how you handle what happens. And how a lot of things in life shouldn't even affect us because we can't control any part of it.

What would Whitney do differently for next year?

Coach Dominic's experience coaching a Regionals athlete for his first time. Reaching out to others for help.

Whitney's goals going forward. Maximizing EVERY. SINGLE. DAY.

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For the first year or two doing Crossfit we experience some major personal gains; however as we progress and become better, personal bests become harder to come by. Hitting a plateau is inevitable in Crossfit (as it is in many aspects of life) even though it may arrive after transformational improvement.

In Episode 31 we define plateaus and slumps we see in Crossfit performance. We also dive into why these plateaus are an important part of the process of getting better and how to understand our performance as well as learn from it. 

A champion is not simply the person or team who stands atop the podium. The champion brings a champion's approach to every day of training. It's a mindset, it's a methodology. Learn how you can incorporate the 4 attributes of a champion into your life and become a champion in all aspects of your life, not just CrossFit.

Nutrition is such a broad subject, yet it is an integral piece of our fitness journey. It is especially important as it pertains to individual fitness goals. In this episode we talk about bringing an awareness to HOW we are eating, as well as what nutrition works best for different goals whether its eating for performance, aesthetics, etc. 

We go into the specifics of food being fuel, and how to fuel yourself appropriately based on your individual primary goal. We also talk about true effort when trying a specific nutrition program, and how being 100% compliant, consistently, is KEY to getting/seeing/feeling results.

DISCLAIMER: we are not dietitians, we are referencing our own experience with nutrition plans.