The Whiteboard Brief

In this episode, Coach John and Coach Kristin discuss navigating the holidays and setting yourself up for success in your nutrition and your workouts in what always seems to be a high stress and busy time of year. A few simple strategies and staying focused will get you to the new year on track and ready to crush 2023! 

Enjoy! 

In this episode, Coach John and Coach Kristin dive into the topic of not every day is a PR day. Weights on the barbell is flashy and many people get a misunderstanding of how progression works. Going back to the idea of mechanics, consistency, intensity, we strive to build a proper foundation for the days we feel good and organically PR. If you are looking to match your best weights every day in the gym you are setting yourself up for undesirable consequences. 

There are many ways to PR a workout aside from weight on the barbell, and by understanding these concepts you can create a much more enjoyable journey geared towards longevity and consistent progress over time. 

Enjoy! 

In this episode, Coach Kristin and Coach John sit around the campfire and reminisce about their start in CrossFit and how it is different than anything else. We share our experiences through the years and how it changed our lives for the better. We touch on topics such as dealing with excuses, getting into a performance based mindset instead of appearance, and embracing difficult things. 

CrossFit has changed the lives of so many based on the ground of going against the status quo of what fitness is and supposed to be. 

Enjoy! 

In this episode, Coach John and Coach Kristin dive into the topic of mechanics, consistency and intensity, which is the #1 equation to guide your fitness. Intensity should not be increased unless the first two criteria are met. Use this mindset and equation next time you are in a workout and not sure whether to take weight off the bar or put the needle a little further, and you'll be amazed at the fitness increases you see. Movement is key and the focus of what we do. With proper movement mechanics, the opportunity is endless in your fitness journey. 

Enjoy!

In this episode, Coach John and Coach Kristin discuss the general fitness that is gained through CrossFit training. Being a specialist (ex. marathon runner, power lifter) has its benefits in the specific field but by specializing you sacrifice other aspects of your fitness that are critical to quality of life and being better overall human. In light of the 200 mile Ragnar race a team from CFA just completed, we discuss that race as an example of what your general fitness can do for you and that no challenge is unattainable. 

Enjoy! 

In this episode, Coach Kristin and Coach John sit down and discuss how struggles and set backs are part of the journey and they happen to everyone. You need to control what you can and let go of what you can't. Sometimes that involves a new routine and giving yourself a break in the gym instead of getting frustrated and comparing to where you were. 

This time of year, summer is winding down, kids go back to school, work starts back up more consistent. The goal is consistency and long term health. Dealing with these curve balls is built into the CrossFit methodology. Don't get frustrated but instead, take one step forward, then another, then another. 

Enjoy! 

In this Episode, Coach John jumps on solo and discusses a topic he has been thinking about lately as to why it is so easy to skip the gym on the daily. Life happens and things come up, but the answer is changing your mindset to seeing how far you can go and how awesome you can become. We also dive into some questions from Instagram from members in a rapid fire Q & A.

In this episode, Coach Kristin and Coach John sit down and recap RX week. If you are not familiar it is a week where the given workout of the day has no assigned weights, no extra modifications, bare bones workout. What is given is the intention of the workout (the stimulus) and a few goals to guide you in the right direction. In order to check RX for the day, you need to set yourself up for success and hit the stimulus. It was a great week for members to learn the power of hitting the intention of the workout. 

We also discuss our new partnership with Nutre Meals! We are so excited to bring this option to members of CFA and make eating better much easier. 

In this episode, Coach Kristin and Coach John sit down with Christian Genson, owner of Modern Human CrossFit in Daytona Beach Florida. Christian is a friend of Coach John from their business/coaching mentorship program with Best Hour of Their Day and Affiliate U. Christian leads many coaching development calls and programs for aspiring coaches seeking their L3 certification. 

Christian is a big advocate of the holistic lifestyle and keeping things simple. We often look to exercise and nutrition but the third big factor is your mind, and in this episode he provides simple insight into owning your thoughts on the road to a healthier version of yourself. 

Christian Genson:

Instagram: @christian.genson & @modernhumancrossfit

In this episode, Coach Kristin and Coach John dive into the topic of constraints and how to understand and deal with them. Everybody in life has constraints of some sort. Basing your situation on somebody else's because it appears to be an easier road is just incorrect. We all fight different battles daily, and the way we move forward is to understand and accept these constraints and put ourselves in the best position to move forward and become better. Enjoy!