New Southpaw Coach and head programmer Dana Chicoine joins us to dive into the world of pullups. As we prepare to tackle the Hero WOD “Murph” on Memorial Day, CrossFit Southpaw is undertaking a 6 week cycle of strict pullup work.

Why are strict pullups one of the best movements you can do for upper body strength? How can strict pullups help you improve kipping pullups? Why is it important to build a base level of strength before tackling high-rep gymnastics movements?

Learn the answers to these questions and more in this episode!

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Physical Therapist Dan Braughton is constantly striving to learn more. Specifically, about the human body. This manifests itself in his decade long CrossFit journey and his career as a Physical Therapist.  

In this episode, we dive into the intricacies of PT: types of pain, presenting symptoms vs. affected areas, and industry insights that will leave you thinking differently about your body (and the “Health and Wellness” industry) than you did before.  

If you have wondered why stretching out your shoulders hasn’t alleviated your pain, this is the episode for you!  Please leave us a review if you enjoy our show!  

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Belle Ugalde is an experienced Physical Therapist who recently joined CrossFit Southpaw. During her work as a PT, Belle began to explore human movement and was fascinated by the methodology used in CrossFit gyms.

With a personal creed of “don’t just talk about it, be about it” Belle decided to jump into Southpaw and immerse herself in CrossFit. Months later, Belle shares some fascinating insight into how the human body works - how we experience pain, and how we can alleviate it.

If you are struggling to understand why you have been feeling pain, this is the episode for you!

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Walter, a father, boyfriend, and fire-fighter, has been to a number of gyms. Fitness has always been a part of his life. Many athletes like him often find that it can be hard to continue to find coaches to help you make progress after years of training.

In this episode, he shares things about Southpaw (and gyms in general) that he believes helps him continue to sharpen his athletic edge. This edge helps him prepare for his duties as a firefighter, inspire his daughter, and deepen his relationship.

If you have ever struggled through a plateau or questioned your gym choice, this is the episode for you!

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Have you ever heard someone say that they are too busy to exercise? Maybe you’ve even said it yourself?

This week we sit down with (my wife) and one of our founding members, Kelly Bock. Kelly is a wife, step-mother, friend, manager, and athlete. She lives in Blaine, recently accepted a promotion at her job at Allina Health in Minneapolis, keeps our house in order, manages her social life, and still finds time to workout in Mounds View.

In this episode, Kelly shares ways that she helps structure her day to minimize downtime and prioritize her physical & mental health - all while navigating the turbulent events of life. You’ll leave this episode with some action items you can implement today!

Please leave us a review if you enjoy our show!

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Grace is eloquent, thoughtful, and relatable. In this episode she shares the steps that she took to overcome pain and anxiety by joining a gym - eventually working her way up the ranks to join our coaching staff.

This episode is perfect for people who might be on the fence about trying CrossFit - but know that something needs to change in their life. Grace offers fascinating insight into her own journey and how she has used that journey to help the athletes she currently coaches.

Please leave us a review if you enjoy our show!

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Have you ever wanted to try CrossFit but feel overwhelmed by the multitude of choices? Do you currently attend a CrossFit gym but wonder what else might be out there?

This week we sit down with one of our experienced trainers, Nate Menard, who has experienced many different gyms - around the world, the United States, and Minnesota. Listen to the episode to learn how he helps identify a quality CrossFit gym!

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Are you an advanced CrossFit athlete who finds themselves just “going through the motions”? Are you new to CrossFit and unsure about what to prioritize to make each workout as effective as possible?

The “Training Stage Framework” is a system that I use to give athletes actionable focus areas to help them level-up their training each time they come to the gym.

Where do you fall in this framework? Listen to this quick episode or ask one of our coaches!

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Those who know Sally, know that she is a student. She constantly seeks to learn, improve, and understand “why.” As an experienced fitness practitioner, Sally has been a member of many gyms, and could easily walk around confident in her ability to exercise/maintain a healthy lifestyle.

However, one lesson she has learned in this time is the value of coaching. Regardless of what place you are at in your journey - from beginner to experienced - you will make faster and better progress towards your goals by utilizing a coach.

Learn about how Sally utilizes coaches to intelligently & methodically train for a marathon while she continues to participate in regular CrossFit classes to help keep her mind, body, and strength sharp while she undergoes one of the toughest endurance challenges around.

Please leave us a review if you enjoy our show!

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Jennifer, a professor of Education at Hamline University, is a lifelong student as well. She believes in the interdependent nature of teaching and learning and offers some fascinating insights into practical ways that you can increase your mindfulness to help you grow as a human being.

This episode dials in on the mind-body connection and how exercise can benefit your mind and vice versa. You will leave with actionable tips you can implement into your own life!

Please leave us a review if you enjoy our show!

Follow Southpaw on Facebook:

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