The One More Rep Podcast

Episode 56: CrossFit Main Site or Die

In the beginning, there was main site programing…and that was it.  We did a nice warm up and some mobility, did the WOD, probably a cool down and then we went home.

Fast forward a few years and more facilities started incorporating a dedicated strength in addition to your daily WOD.  Those that were subject to this type of programing realized gains, we were able to track progress, and it helped some of us reach our goals of performing at RX weights.

That norm of WOD and Strength was prevalent for some time, but of late some have decided to take a “Back to Basics” approach and removed dedicated strength training from their daily programing.

In this week’s episode “Main Site of Die” we talk about the history of strength + WOD programing and share some of the reasons why programers are choosing to go to WOD only programing.

Huge shout out to Rick Terry for leaving us a message and spreading the word of the #omrfam.

Also, it you are willing to edit our audio or video for food and beer, send us a DM today!

Shout Out’s:

Warehouse4

Episode 55: New Year, New You…Really?

During this time of year, we hear a lot of mention about new years resolutions.  Companies make billions of dollars every year off of the fixation that our society has with a date on the calendar.   Countless people have used a date on a calendar as a source of motivation.  But why?

Why do we have to wait for the first of the year?  Why is it so hard to just start now?  Is it scary, it absolutely can be.  But what is it about that date?  Why do we wait to start workout out, eating right, quit smoking, reading books, and the list goes on.

This week, we share tools and tricks on how you can make those changes today.

Related Episodes:

Episode 26: It’s All About You

Shout Outs:

Tommy Maddox

Journey of Rick

Aaron Jannetti and Drew Dillon of the  Kamiwaza Podcast

Admiral William McRaven speech on making your bed.

Episode 54: Best of 2018

Happy New Year!  For the first show of 2019, we wanted to look back on 2018 and asked our listeners to tell us what their favorite moments were during year one.

To start things off, we took a video question from Meg Maham where she asks about what steps to take when moving and looking for a new gym.

Next, we cover the favorite clips of some of our listeners as we reflect on 2018:

• Raaayraay22 picks a segment from Episode 19: Segregating Your Members.

Don’t forget to like, share and subscribe on youtube, podbean, sportify and anywhere else you listen to podcasts.

Shout Out’s

Hopslam

Gina

Vet WOD

Mission 22

CrossFit Kaiserslautern

Steph Varga

Wally Judy

7Five Clothing

Episode 53: Live Episode

Last show for 2018? Why not go LIVE! 

We were lucky to have a few people log in on Facebook and Instagram as well as a few in house guests for our first ever live episode!

We talk a little bit about accessory equipment such and wraps, belts and lifters and then take some time to answer questions from followers and from people that tuned into the live feed.

Be sure to so get those gear orders in with 7Five Clothing Company before it’s too late to get those stocking stuffers! Use the promo code “One More Rep” to get free shipping.

Huge shout out to Team Mayham for providing us delicious treats from lands far away!  We actually made it through the whole recording and had some left!

If you missed the live edition, you can catch the replay on our youtube channel.  Also if you would like to contribute to our “Best of 2018” show, shoot us an email at [email protected] and tell us about your favorite show moment from 2018.

Thanks for bing a part of the first year of the show.  We truly appreciate all of your feedback, support and comments.  Makes putting all of the work we put in worth it.

Shout Outs:

Tara

Martel

Lavonna

Brittany

Team Breen

*Next Week’s Episode is Live on Facebook and Instagram*

Episode 52: Does Your CrossFit Culture Suck? Change It!

Pretty simple concept, but not necessarily something that people talk about.  More importantly, do people have any idea where to do in order to make a change within a culture?

This week, we share our personal experiences with adverse gym cultures and some stories that have been dropped in our in-box from listeners.  Along with sharing experience, we give some advise on small steps one can take to positively impact future improvement of your gym culture.   

Reminder that on the 18th of December 2018, Episode 53 will be LIVE!  If you can’t tune in for the live episode, you can PM us on Instagram or Facebook, or you can send your video and audio messages at [email protected] so that we can answer them on the show!

Still looking for that gift that keeps on giving?  Give that loved one a dope #OMR Podcast Shirt for Christmas from 7Five Clothing; Making Bad Ass Gear for your Badass Ventures!

Lastly, if you don’t think you can make a difference as an individual, much like Oliver did, take a look at how one person can start a movement in this short 3 minute video “Leadership From A Dancing Guy.”

#executivebroducer

#blackoutmoment

Shout Out’s:

AleSmith Gregarious Nature IPA

Aly

Pam

Lovonna

Pat

Monica

Episode 51: Cherry Picker CrossFit Workouts

*Don’t forget to leave us a 5 Star Review*

All of us, not just in CrossFit, like to do things we are good at.  Bro likes to get people to reach goals they never thought they could reach, and Mo likes to try and drink fancy beers.  However, there are plenty of times, in life, that we view an upcoming challenge and don’t get super excited about it.  The question is, do you accept the challenge or do you avoid it?

This week the team talks about Cherry Picking and the who, what, where and why behind it. 

If we have not told you before, #OMRPC Shirts from 7Five Clothing Company make amazing stock stuffers for our loved ones.

We love those voice and video messages.  Keep sending us telling us what you want from Gainz Claus later this month!

Episodes to Check Out:

Episode 13: Rep Shaving

Shout Outs

Stone Brewing Mojay IPA

Lavonna

Brandon

Episode 50: CrossFit Gym Etiquette

Saying please and thank you is something that the #omrfam believes in.  Being good humans is something that we all aspire to be.

This week, Mo and Bro take a step back and talk about being courtious and mindful of those around us in our communities and talk about Gym Etiquette within the CrossFit Community.

Be sure to send us a voicemail or video message and we will play it on the show.  The team loves hearing and seeing you!

Shout Out’s

Souther Tier  Help! On The Way!

CrossFit Undisclosed

Tony Ezerski

Somewhere In Particular

Gobbler Games at 740 CrossFit

BeerFest

Jaime Metcalf

Slipknot

Tono Delgado

Shows to re-listen to:

Episode 29: Members Responsibilities: Your Role In The CrossFit Community

Episode 49: Keys To Better Performance

This week, the fellas give it to you straight and share with you their Keys to Better Performance!  Nothing fancy, just straight forward, simple honest behaviors that will help you to become a more improved version of yourself.

We also give all of you in the US some updated stats on downloads and listenership.  Be sure to rep your state and your boxes on instagram and facebook.  Don’t forget to check us out on youtube and click the subscription button so you can see the sweet new headsets Mo pick up for the show!

Also, make sure you listen to the out takes and Mo asks Bro his thoughts on athletes “Dodging” competition with the new CrossFit Games qualification process.

Keep rocking those sweet shirt from 7Five Clothing to help improve on your gainz.

Don’t forget to check out: Episode 26: It’s All About You

Shout Outs:

Boulevard Brewing Co: The Calling IPA

Tono Delgado

Episode 48: What Does It Take To Start A CrossFit Gym; Part 2

This week is a continuation of Episode 47 as we take a deeper dive into the beginnings of opening up a CrossFit facility.

Also, we are proud to announce that we have teamed up with Vet WOD!  It is an online competition that lasts all of November.  All of the proceeds go to Mission 22, an organization that is committed to bringing an end to veterans suicide. 

Keep buying your #OMRPC shirts from 7Five clothing to help you in your pursuit of gainsz

7Five Clothing

Vet WOD

Mission 22

Episode 45: Leadership and Cliques

Episode 47: What Does It Take To Start A CrossFit Gym?

All of us have thought about it, talked about it, maybe even done some research.  But what does it really take to start a CrossFit Gym? 

As Brody shares his journey of becoming an owner, Mo gets the back story on the steps that had to happen before he even got the keys to the building.

Keep buying your #OMRPC shirt from 7Five Clothing, sharing the show and subscribing to youtube.

Shout Outs:

Mad Tree PsycHOPathy

Cleveland Browns

Baker Mayfield

7Five Clothing

Slipknot

Old English Outfitters

Harens Marken

Christian McCaffrey

Tono Delgado

CrossFit Muzzle

CrossFit Acadia

Ashley Whitman

Nate Whiteman

Episode 37: Why You Should Visit Other CrossFit Gyms

Episode 44: Why I Hate CrossFit