The One More Rep Podcast

Episode 66: 2019 Open Wrap Up Show

Another CrossFit Open has come and gone.  Not a lot of controversy this year, BUT, there were a lot of changes that ruffled the CrossFit Community: No Regionals, National Champions and a lot of familiar faces out of the lineup.

Tune in this week as we wrap things up for your 2019 CrossFit Open.

Shout Out’s:

Nowhere In Particular

Last of the Mohicans

Great Sand Dunes National Park

Strength In Depth

Jacob Heppner

Justin Cotler

Talking Elite Fitness

Hero WOD: Chief

Barbell Jerks Podcast

El Cool Beans: 2019 Regional Athlete

Paragon Club

Aaron

Paul Wager

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2019 Open Workouts:

19.1

19 wall-balls

19 cal row

• 15 min AMRAP

Men: Snorre Fjaagesund of Norway with 411 reps / CF Sandefjord (Only did 2 workouts)

Women: Mikaels Norman of Sweden with 366 reps / CF Nordic

19.2

• Repeat of 16.2

25 TTB

50 DUs

15 Cleans (135/ 85) 13 Cleans (185/115 ) 11 Cleans (225/145 ) 9 Cleans (275/174 ) 7 Cleans (315/205)

25 TTB

50 DUs

• 8 minutes for the first two rounds, 4 minutes for each additional round

Men: Rich Froning of USA with 16:10 / CF Mayhem

Women: Brooke Wells of USA with 14:20 / CF Fringe

19.3

For Time

200 ft OH DB Lunge

50 DB box step ups (50/35)

50 Strict HSPU

• using the Regional Standard

• 2015 measure at the wrists

200ft HS Walk

• 10 minute cap

Men: Mathew Frasier USA with 7:27 / CF OKeefe & Mayhem

Women: Kari Pearce USA with 6:46 / CrossFit Dynamix

19.4

For Time

3 Rounds

• 10 Snatches (95/65)

Rest 3 minutes

3 Rounds

• 10 BMU

*Talking Elite Fitness: Castro said this was one he would put in the Games

Men: Jonne Koski or Finland with 8:03 / CF Kreis 9

Women: Anna Fragkou of Greece with 8:32 / CF Kallithea

19.5

For Time

33-27-21-15-9

Thrusters (95/65)

C2B Pullups

• 20 Min Cap

Men: Mathew Frasier of USA with 6:53

Women: Mc Kenzie Flinchum fo USA with 7:14 / CF Vero Beach

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US National Champions

Men: Mathew Frasier

Women: Dani Speegle

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Sanctional Events Schedule

The Games:

The CrossFit Games will return once more to Madison, Wisconsin, in the late summer of 2019. Participants in the individual Games competition will consist of:

(1) National Champions as determined by the CrossFit Games Open; (150 Countries)

(2) first-place Sanctionals winners;

(3) the top 20 overall finishers in the CrossFit Games Open; and

(4) four at-large athletes selected by CrossFit Inc.

• Total Athletes

• 150 National Champion Slots

Games Rules

Episode 64: Falling Off The CrossFit Wagon

It’s safe to say, all of us have a life.  Careers, families, hobbies, and relationships are all things we balance in our lives.  It just so happens that every once in a while, things will get our of wack.  Yes, it has happened to all of us.  Yes, if will happen again.  Once you accept that, what are you going to do about it? 

Coming up with a game plan can help avoid some of these pitfalls; taking some dumbbells with you to your kids soccer practice, packing snacks with you when you know you’re going to be out and about.  Developing a plan, can help you avoid making bad decisions. 

In the words of Bro-tien Shake, “You can either be prepared or not be prepared.”

Shout Outs:

Ascent Protein

Hickory River BBQ

mcraejess

Tj_hewitt

Jaime Metcalf

The School of Podcasting

Rules of the Zombie Apocalypse

Jennie Borda

Mel Dingo

Aaron Jannetti

Episodes to Revisit:

Episode 57: Finding Balance

Episode 65: The Positive Side of Conflict

Webster’s Dictionary defines Conflict as “competitive or opposing action of incompatibles : antagonistic state or action.”  Conflict happens every day of our lives.  How do we deal with it?  Do we simply “Get Over It?” How do we manage it?

This week, Mo and Bro talk about a very uncomfortable topic: Conflict.  They both share their stories, life experiences and lessons learned.

Keep up the feedback and telling us what you what to hear.  You all have a huge impact on show topics!  Thanks for being part fo the #omrfam

Shout Out’s:

Dark Horse Rain in Blood

Under The Sun Podcast

Z Smith

Cleveland Browns acquire Odell Beckham Jr.

Thatcrossfitdad

Conflict Resolution Skills from Help Guide.Org

Kamiwaza Podcast

Aaron

Drew

Gabe

Journey of Rick

Miriam

Shelly

Stu

References:

HelpGuide.org

Conflict Resolution Skills

• Building the Skills That Can Turn Conflicts into Opportunities

Conflict 101

• A conflict is more than just a disagreement. 

Also, thanks to Dale King of Doc Spartan for sharing with me the lesson of  “Relationship Capitol.”  It’s a lesson I’ve taken great value in.

• mo

Episode 63: CrossFit State of The Union

Thanks for all the traffic on Instagram this week as we were throwing out ideas for new shirt designs.  You all have inspired a lot of conversations during our team meetings about the future of our apparel. 

This weeks episode was inspired by a comment by friend of the show, Paul Wagner when he asked us our thoughts on the about the removal of Regionals from the CrossFit Games Schedule.  As we began discussing all of the secondary impact to this decision, we identified that the removal of Regionals had a far more reaching impact that simply deleting 8 qualifying events.

Take a listen this week as the team discusses the CrossFit State of the Union.

Shout Out’s

Warehouse 4

New OMR FAM Shirt

Buckhorn Podcast

Paul Wagner

Armen Hammer TV

Morning Chalk

Taking Elite Fitness

Marteaux Alvarez

Lauren Fisher

Sue Burton

#thebrotrain

Episode 62: The Finer Details of Owning a CrossFit Gym

Shout out to the 3 Teams from Excess that competed in the Arnold Affiliate Gathering this past weekend at The Arnold Sports Festival.   

This week, we take you back to the conversations Mo and Bro used to have before they started the One More Rep Podcast.  In this peek behind the curtain, and continue the discussion from Episodes 47 and 48: What Does It Take To Start A CrossFit Gym.

Bro answers questions about the finer details of starting his own CrossFit Affiliate and reflects on some of the lessons learned at the beginning of his journey into ownership.

#bannedbybro

Shout Out’s:

Warehouse 4

Amanda Heilman

Prestige Worldwide

Arnold Affiliate Gathering

Validus Games

Aaron Jannetti

Big Four CrossFit

Kathy Mays

Blake Mayham

Ehren O’Brien

Episode 61: OMRPC Road Trip

Why I hate Dave Castro, 19.1, The Firing of Margaux Alvarez and the State of CrossFit.

Thanks for all of the traffic on all the social media channels this week.  Was great to see so many of you respond and interact on Facebook and Instagram!

Lot’s of moving and shaking in the world of CrossFit this past week.  As we were all quietly waiting for the beginning for the 2019 CrossFit Open under the new rule sets, more firings were announced.  Difference was, this time  it was a member of the Level 1 Seminar Staff.

We also take the time to answer some questions about our feelings on Dave Castro,  19.1 and what changes we would make to the word of CrossFit to bring things back to center.

Shout Outs:

Aaron

Endeavor

Jacob Heppner

Matt Fraser

CF Open Historical Movement List

Margaux Alvarez

• Morning Chalk Up Article

Mr. CrossFit vs. Big Soda

Warren Hodges

Episodes to Re-listen To:

Episode 56: CrossFit Main Site of Die

Episode 60: Why You Suck At CrossFit

A lot of times when we find ourselves not making gains or realizing results, often the first thought is “I suck at X.”  But have you ever really take the time to be honestly and truly objective about why you are not making any progress? 

If you are like most of us, you probably have not taking an 360 degree assessment about what is really going on?  Are you eating…right?  Are your workloads…appropriate?  Is your training volume…sufficient?  Are you properly acknowledging and addressing stressors in your life?  More that likely, you’ve only only addressed one or maybe none of the areas of concern.

In this week, the team shares our opinion on Why You Suck At CrossFit.  They also share some tips and tactics on how you can appropriately address and overcome some of the challenges you may be facing.

Shout out to all of you reading this right now. Thank you for spreading the word about our show!  We could not do this without your listenership.  Don’t forget to check out the YouTube Channel.  We shot a video talking about some of the recent happenings going on at CrossFit HQ.  Share your thoughts in the comments section.

Reference Episodes:

Episode 46: Getting Out of Your Own Way

Episode 59: OMR Family Weekend

Busy week for the team as Brody gets ready to throw his 5th Edition of My Bloody Valentine that took place this past Saturday.

First up, Jenna talks about her role as a photographer as well as an athlete and how she reaches out to fellow members of CrossFit Excess to help capture the event for the athletes in attendance as well as for their families.

Next, Mo talks with Bro the night before the event about and how the entire tribe comes together to pull off an event this size in the days leading up to the event, as well as the day of.

Mo first chats with Latasha Coleman and Charles Nunley of Rocket City CrossFit in Alabama.  Yes, they drove all the way to Ohio to compete so it was a great opportunity to learn how CrossFit helps Latasha in her professional life as an EMT and Surgical Technician. 

Charles shares his story about sitting in his car for 45 minutes, scared to go into the gym for his first class. He has since used CrossFit to overcome personal challenges with self confidence and body image to the point where he’s now become an L1 Trainer!

Chris Krueger was our next guest.  You have herd us talk about him previously, but today he shares with us why he started CrossFit.  He shares the challenges he faced trying to train as a college student and how Brody has helped him with mentor ship and coaching.

Last but not least, is our good friend Beth Anne who shares her story about the challenges of going through a nursing program and finding balance with fitness.

Shout Out’s

Taylor Lucas

Randy Rhodes

Ehrin Obrien

Gerald Sasser

CrossFIt Seven Hills

Jamerson CrossFit

Southern Columbus CrossFit

Zombie Crosstraining

Amanda

CrossFit Symmetry

Wally Judy

7Five Clothing

Episode 58: Predictions for CrossFit in 2019

With all of the changes that have taken place in CrossFit over the past 6 months, the team gets out their crystal ball and take some guess as to what will happen to the CrossFit World in 2019.

Thanks to Journey of Rick, paulwagner86 and bossmode9545 for sending in their predictions, and thanks to all of you for listening, following and sharing the show within you communities.   

Appreciate Taylor spending a few minutes with us to share his feelings about Episode 57: Finding Balance

Thanks to Meg and Blake and the rest of the Mayham clan for sending us tasty treats from Germany and for providing this weeks cover art!

Shout Outs:

Copperhead CrossFit Video

AKP CrossFit

Morning Chalkup

CrossFit Sanctional Calendar

Devil Press

Talking Elite Fitness

Episode 57: Finding Balance

Thanks for the suggestion from listener Brittany Susanna.  We all are challenged with finding ways to balance the things in our lives.  Most of us are not only challenged with one “thing.”  At a minimum, most of us engage in some form of fitness, have careers, in relationships, possible parents and any other "thing" we may be involved with.  When one of those things get our of wack, it can impact other aspect s of our lives.

SO how do we find balance? Planning, scheduling, getting help, finding a mentor.  Taking the steps to refocus, maintain and sustain your balance will help you better focus your energy on what it is you are passionate about.

Thanks for the Roll Call Responses on Instagram and Facebook.  It’s awesome to hear where all of you are following from.

Shout Out’s

Platoon

Warehouse 4

The School of Podcasting with Dave Jackson

• Positioning Your Podcast for the Long Haul