What if stepping out of your comfort zone could revolutionize the way you run your gym? Join us as we unpack our experience at the CrossFit Northeast Affiliate Summit, where we discovered the power of collaboration and community within the CrossFit world. Embracing the spirit of shared learning, we explore the ripple effect such events can have on enhancing gym operations, member retention, and the overall CrossFit experience.

The weekend kicked off with an invigorating workout alongside CrossFit's top leaders, including CEO Don Faul and VP of Global Affiliates Jay DeCoons. Their participation not only showcased authentic leadership but also reinforced the vital role of community in CrossFit. We recount the memorable Friday night workout led by Denise Thomas, which broke the ice and built camaraderie among attendees. These shared moments highlighted the importance of engagement and the sense of belonging that underpins the CrossFit ethos.

Our reflections go beyond just workouts, delving into the profound impact of mentorship and coaching. We share personal stories, like Denise Thomas's journey influenced by inspirational mentors, emphasizing how encouragement and authenticity can lead to lasting change. By fostering open communication and sharing knowledge with fellow affiliate owners, we advocate for a stronger, more united CrossFit community. This episode is a call to action for gym owners to prioritize growth, strategic decisions, and genuine care to maximize gym value and impact, ultimately enriching the lives of athletes and owners alike.

@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

Can a gym truly thrive without a strong community? Discover the secrets to achieving long-term success in the CrossFit industry with coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic. Drawing from over a decade of experience running a CrossFit affiliate, we tackle the complex dynamics of gym business cycles and how to sustain growth amidst inevitable ebbs and flows. We promise to share strategies that can help you prevent decline, even when dealing with fluctuating membership numbers.

Join us as we highlight the essential balance between fostering a vibrant community and maintaining financial sustainability. We shed light on real-world challenges like managing open gym memberships and how shifts in members' personal lives can impact a gym's cohesion and growth. By sharing personal anecdotes and insights from industry events, we aim to provide a valuable perspective on why some gyms plateau and how others continue to thrive.

We also confront the challenges within the CrossFit community, discussing the roles of media figures and the need for clear communication from CrossFit leadership. We address the perception of CrossFit's difficulty, especially for older participants, and explore how gyms can adapt to better serve those feeling sidelined by traditional models. This episode is packed with reflections and actionable takeaways designed to help gym owners, coaches, and members navigate the fitness industry's ups and downs effectively.

@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

Unlock the secrets to crafting the perfect warm-up routine with insights from coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic. Have you ever wondered if your warm-up regimen truly maximizes your performance and minimizes your injury risk? Our latest episode provides a guide to mastering this crucial component of athletic training, addressing the anxiety coaches face in optimizing limited class time for effective athlete preparation. We reveal the art of balancing creativity with structure in warm-ups, sharing personal experiences that illuminate the challenges and rewards of refining these routines. Imagine transforming your warm-up from a mundane chore into an engaging, dynamic start to your workout—it's not only possible, but it could change the way you approach fitness forever.

From static stretching to dynamic movement, we explore the evolution of warm-up strategies and their impact on performance enhancement. You’ll hear about advanced techniques like Crossover Symmetry and fascial scraping, which offer preventative care for common issues in the upper body and Achilles tendon. Our conversation emphasizes the importance of simplicity and intentionality, encouraging athletes to focus on quality movements. Whether you're a seasoned athlete or a coaching intern, these strategies will provide you with the tools to enhance your warm-up routine and, ultimately, your overall athletic performance. Tune in and discover how a few thoughtful adjustments can lead to significant improvements in your fitness journey.

@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

Can you truly prevent injuries in high-intensity fitness programs like CrossFit, or is it just a part of the game? Join coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic as they offer indispensable advice on navigating the physical and mental challenges of fitness injuries. From categorizing injuries by severity to sharing personal anecdotes, we explore how to maintain your training momentum even when setbacks occur. Discover the power of community support and adaptive strategies to keep your fitness journey on track, no matter the obstacles.

Transitioning into CrossFit from other sports? Your athletic history could either be your greatest asset or your biggest challenge. We discuss the importance of understanding past sports experiences and accumulated injuries, emphasizing how they can impact your current performance. Effective programming and coaching are crucial, and we dissect the differences between good and bad gyms, underscoring the need for a cautious yet positive approach in maintaining a safe environment for all fitness levels. With insights into how CrossFit programming has evolved, we aim to enlighten athletes on the best practices for injury prevention.

Don't underestimate the significance of mobility, warm-ups, and recovery in your fitness routine. Prioritizing these elements can make the difference between a sustainable fitness journey and the risk of recurring injuries. We offer practical advice on integrating mobility into your lifestyle and adjusting workout intensity based on recovery and lifestyle factors. By redefining self-worth beyond gym performance, athletes can achieve long-term fitness success without compromising health. Join us for an engaging discussion that promises to transform your approach to training and recovery.

@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

Join us as we peel back the curtain on the Bison Brawl 2024 with our insightful Join coaches David Syvertsen @davesy85 and Adam Ramsden @w.a.ramsden. Our conversation offers a unique perspective into the meticulous art of planning and executing a successful CrossFit event, revealing both the triumphs and the unexpected hurdles encountered along the way.

You'll gain an appreciation for the immense role of community and volunteer support, as well as the careful choreography behind the heat schedules and equipment management that keep the competition running smoothly.

Witness the behind-the-scenes drama as we tackle the unforeseen challenges that arise in the heat of competition. From last-minute equipment adjustments to scheduling conundrums, Coach Adam shares his strategy of taking mental snapshots to appreciate the chaos while maintaining focus on delivering an exceptional athlete experience.

Our stories underscore the importance of adaptability and quick decision-making, drawing parallels to the athletic mindset needed for peak performance. Despite the logistical stressors, our resolve remains unwavering: to create a fun, safe, and memorable environment for all involved.

Reflecting on the vibrant atmosphere and the evolution of workout formats, we celebrate the grassroots nature of events like the Bison Brawl. These competitions not only test the limits of elite athletes with accessible yet challenging exercises but also foster a sense of unity and support local economies.

As we recount the memorable moments and rewarding feedback from participants, our commitment to the fitness community shines through, reaffirming the significance of planning and creating unforgettable experiences for both athletes and spectators alike.

@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

Join coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic as we explore the transformation of the Masters CrossFit Games 2024 in Birmingham, Alabama.

We'll contrast this year's experience with the previous traditional CrossFit Games and discuss whether these athletes preferred the spotlight of a dedicated event or the prestige of competing alongside elite athletes, even with less attention.

We'll dive into the logistics of event layout, drawing on insightful suggestions from others about consolidating key areas and featuring premium vendors on the competition floor. We'll also discuss the importance of family-friendly activities and tackle the safety concerns that come with them. Our goal is to explore strategic planning to ensure all attendees have an enjoyable and memorable experience.

Curious about the challenges and triumphs of broadcasting a large-scale CrossFit event? Tune in as we reflect on the broadcast execution of the Masters CrossFit Games and the invaluable role of volunteers.

We'll share our thoughts on the potential for expanding Masters CrossFit, highlighting ideas for longer endurance workouts and integrating community competitions. The financial viability of the event is a critical topic, and we emphasize the need for continued support from CrossFit and the community to sustain this vital aspect of CrossFit culture. Join us for an episode packed with insights, reflections, and forward-thinking ideas for the future of Masters CrossFit.

@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate

What if your discomfort in running could be transformed into a rewarding fitness experience? Our latest episode unpacks the art and science behind effectively scaling running workouts in a CrossFit setting. Join coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic as they navigate the intricacies of gym programming at CrossFit Bison, where many athletes grapple with choosing between running and machines like the rower, ski, or (gulp!) the assault bike. We tackle the real issues—like equipment choices and the temptation of athletes shortening their prescribed scales—and offer practical solutions to ensure everyone gets a balanced and effective workout.

Ever wondered how body weight impacts your performance on different fitness machines? We dive deep into the complexities of balancing running and biking workouts, with insights that might make you rethink your approach to fitness. From discussing potential weight classes to sharing stories of overcoming running-related injuries, we highlight the importance of perseverance and stepping outside comfort zones. Our goal is to inspire you to reflect on your workout intensity and commitment, encouraging a mindset that embraces both the challenges and the rewards of running. Tune in to elevate your understanding of fitness scaling and athlete development!

@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate

What happens when an elite athlete faces a career-threatening injury just a year before the biggest competition of their life? Join Join coach David Syvertsen @davesy85 as 2024 Masters Games athlete Tracey Magee @tracey_magee_fitness shares her incredible story of resilience and recovery after a significant shoulder injury and reconstructive surgery. Tracy opens up about the emotional rollercoaster and physical hurdles she overcame to make a remarkable comeback. Her journey is a testament to the power of perseverance, the importance of a supportive community, and the mental toughness required to compete at an elite level.

From the initial stages of rehabilitation to the cautious reintroduction of complex CrossFit movements, Tracy recounts her methodical approach to getting back to high-intensity workouts. She highlights the crucial role of a supportive environment, the psychological challenges of modifying her workouts, and how changes in competitive thresholds offered her a needed reprieve. Tracy’s candid reflections on strategizing for competitive workouts and building confidence through balanced pacing and self-awareness provide valuable insights for anyone facing similar struggles.

In the heat of the CrossFit Games, Tracy navigates the highs and lows with unwavering determination. She shares her experiences of managing ongoing injuries while pushing for peak performance, the importance of mental resilience, and the critical support from training partners and family. From the adrenaline of the first workout to the hard-earned triumphs in physically demanding events, Tracy’s story is not just about athletic achievement but also about the indomitable spirit that drives her. Whether you’re an athlete or someone seeking inspiration, Tracy McGee’s journey is a powerful reminder that with the right mindset and support, you can overcome even the most daunting challenges.

@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate

Curious about the benefits and challenges of having a dedicated Masters event? In this episode of the HerdFit podcast, Coach David Syvertsen @davesy85 records live from Birmingham, Alabama, home of the 2024 Masters CrossFit Games. The episode features interviews with top athletes and coaches, providing a unique perspective on the first standalone Masters division event.

Guests include:

Justin Lasala, 2024 50-54 Men's Champion @justin_lasala @gardenstateathletics

Janet Black, 2024 50-54 Women's Champion @wjblack247

Jason Lydon, CrossFit coach @jasonleydon @conquerathlete

Tim Paulson - PRVN Coach and 7x Games Athlete @trexpaulson @PRVNfitness

Pamela Gagnon - Gymnastics Skills Coach & 50-54 Games athlete @pamelagnon @performanceplusprogram

Jake Lockert - President and Director of Mayhem Athlete Programming @jakelockert @mayhemathlete

Craig Kenney - 35-39 Games athlete and Affiliate Owner @branford_crossfit

These interviews delve into the challenges and benefits of hosting a separate Masters event, training philosophies, community support, and the growth of the Masters CrossFit Games.Tune in for a packed episode filled with inspiring stories and valuable insights from the Masters CrossFit community.

@bergencosmetic @crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate

The tragic passing of Lazar Djukic during the first event of the 2024 CrossFit Games has sent shockwaves through the community. Join coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic as we navigate this emotional rollercoaster and reflect on the broader implications it holds for athletes, coaches, and event organizers alike. We emphasize the importance of open dialogues and understanding multiple perspectives, urging our listeners to consider the evolving nature of CrossFit as a sport and its safety measures without rushing to conclusions.

What does it mean to be accountable in the world of CrossFit? We explore this complex question by examining the shared responsibility between athletes, coaches, and event organizers when it comes to safety and performance. We delve into the tension between pushing limits and ensuring safety. Our discussion raises critical questions about whether preventive or reactive approaches are more prevalent and how we can find a balance between challenging workouts and potential dangers.

Finally, we tackle the public perception and controversies surrounding CrossFit, especially after such extreme incidents. From online critiques to personal anecdotes, we analyze how these views shape the image of CrossFit and discuss the need for better communication and transparency from leadership. We ponder the future of the CrossFit Games, debating whether drastic changes or greater community engagement from figures like Dave Castro could pave the way for positive transformation. Join us as we stress humility, accountability, and thoughtful responses to adversity as the keys to CrossFit's long-term growth and resilience.

@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate

Unpacking the evolution within and outside of CrossFit continues with Part 2 of our interview where coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic sit down with Tim Carroll @tim.carroll, the dynamic owner of 908 Athletics @908athletics.

We'll explore the evolving dynamics of relationships among gym owners over the past decade. Gone are the days of competition and secrecy; today, cooperation and mutual support are the norms. Through compelling stories, Tim illustrates how local gym owners now foster positive relationships, maintain professional ethics, and ensure open communication. We'll delve into the importance of accountability, self-reflection, and focusing on one's gym improvements while respecting the community's shared goals.

Lastly, we dive into the broader fitness landscape, examining the rise of boutique group fitness classes and the misconceptions surrounding CrossFit. Tim introduces Endure, a gym that offers structured bodybuilding coupled with longevity training, making it accessible to a broader audience. We'll discuss how diverse fitness options cater to different needs, sustain long-term engagement, and promote health and happiness. Tune in for an engaging discussion on thoughtful decision-making, innovation in gym ownership, and adapting to the ever-changing fitness industry.

@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate

The tragic passing of Lazar Djukic during the first event of the 2024 CrossFit Games has sent shockwaves through the community. Join coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic as we navigate this emotional rollercoaster and reflect on the broader implications it holds for athletes, coaches, and event organizers alike. We emphasize the importance of open dialogues and understanding multiple perspectives, urging our listeners to consider the evolving nature of CrossFit as a sport and its safety measures without rushing to conclusions.

What does it mean to be accountable in the world of CrossFit? We explore this complex question by examining the shared responsibility between athletes, coaches, and event organizers when it comes to safety and performance. We delve into the tension between pushing limits and ensuring safety. Our discussion raises critical questions about whether preventive or reactive approaches are more prevalent and how we can find a balance between challenging workouts and potential dangers.

Finally, we tackle the public perception and controversies surrounding CrossFit, especially after such extreme incidents. From online critiques to personal anecdotes, we analyze how these views shape the image of CrossFit and discuss the need for better communication and transparency from leadership. We ponder the future of the CrossFit Games, debating whether drastic changes or greater community engagement from figures like Dave Castro could pave the way for positive transformation. Join us as we stress humility, accountability, and thoughtful responses to adversity as the keys to CrossFit's long-term growth and resilience.

@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate

Ever wondered what goes into meticulously planning a top-tier fitness competition? Discover the behind-the-scenes magic of the upcoming October 2024 Bison Brawl at CrossFit Bison in Midland Park, New Jersey. Join host David Syvertsen @davesy85 and cohost and event director, Coach Adam Ramsden @w.a.ramsden, as they unpack the complexities of designing workouts that challenge, engage, and entertain. From balancing demanding physical tests with safety protocols to ensuring an electrifying atmosphere for spectators, we provide a real sneak peak to the exciting event.

Intrigued by the logistics of running a seamless fitness event? We break down the intricate details, such as optimizing gym layouts, timing workouts to avoid burnout, and creating functional warm-up areas within spatial limitations. Listen as we stress the crucial role of clear judging standards to maintain fairness and reveal strategies for managing a diverse array of equipment. Whether you're an athlete or a fan, learn about the fine balance between competitor readiness and viewer enjoyment that ensures a memorable experience for everyone involved.

Curious about the thought process behind competition programming? Uncover the strategic elements that make the Bison Brawl workouts unique. We dive into the rationale of a three-station workout sequence, emphasizing endurance, adaptability, and the importance of practice. Gain insights into our decision-making for movements and transitions, and how these choices impact overall team performance. Stay informed with our communication plans via CrossFit Bison’s Instagram @crossfitbison and upcoming emails, and get a sneak peek into future episodes. Tune in for an episode brimming with energy, expertise, and excitement for what promises to be an unforgettable competition.

#bisonbrawl

@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate

Are you struggling to find the perfect balance between gym membership growth and member retention? Join us on the Herd Fit Podcast where Coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic share their unique experiences and insights to help you master this crucial aspect of gym management. From the complexities of financial stability to the art of decision-making in a community-focused environment, they cover it all. Learn how to anticipate challenges and pivot smartly to maintain a thriving gym community.

In this episode, we tackle the intricacies of creating a welcoming gym environment, especially when dealing with popular class times and integrating new members. Our conversation dives deep into practical strategies for coaches to ensure newcomers feel welcomed without neglecting long-term members. We share personal anecdotes and proven techniques to foster inclusivity and maintain a positive atmosphere even as your gym grows.

But that's not all—we also dig into the thorny issue of membership pricing and retention. You'll hear about the pitfalls of discount-driven new memberships and how to value your loyal, long-term members. We discuss adapting gym programming to meet the evolving needs of your community and the importance of events in building a strong, supportive gym environment. Tune in for actionable advice and emotional insights on balancing member needs while ensuring continuous growth and satisfaction.

@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate

Can implementing judges in CrossFit benchmark workouts like Fran and Elizabeth take your training to the next level? Coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic tackle the provocative idea of introducing judges for these iconic workouts, weighing the logistical hurdles against the potential for more accurate performance assessments. We explore the fine line between fostering a fitness-centric atmosphere and the desire for precision, and how having judges could transform the structure of your typical CrossFit class, enhancing both performance and efficiency.

Moving into the complexities of group fitness, we delve into the nuances of maintaining workout standards during benchmark workouts such as Kelly. Is personal accountability enough, or should there be a more structured approach? We discuss the pivotal role of coaching oversight in upholding form and standards without disrupting the flow of the workout. The episode highlights how athletes should focus on personal growth rather than falling into the trap of over-competitiveness, interpreting whiteboard results wisely to serve the broader goals of group fitness.

Finally, we provide a comprehensive guide on effective scaling strategies, especially for those new to CrossFit. From attending whiteboard talks to making informed decisions about scaling based on personal limits, we emphasize the importance of understanding the intended stimulus of each workout. Varying your scaling techniques, like alternating between ring rows and banded pull-ups, can significantly enhance your overall strength and stability. Wrapping up, we underscore the importance of consulting with coaches while cultivating self-awareness and independence in your training journey.

@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate

What would it take for a CrossFit athlete to become an elite Hyrox athlete? Join us on this episode of the Herd Fit Podcast as coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic welcome Dr. Alandra Greenlee @dr.alandragreenle, CrossFit Bison member, who takes us through her remarkable journey in sports and fitness. Dr. Greenlee shares her intriguing story of how she evolved from a young swimmer to fencing in college, tackling endurance events during med school, discovering CrossFit during her medical residency in New Jersey in 2017 and then emerging as an elite Hyrox athlete. Her narrative is both inspiring and informative, illustrating the dedication and versatility needed to excel in multiple athletic disciplines.

We delve into the structure and appeal of Hyrox races, a unique combination of eight one-kilometer runs interspersed with challenging workout stations like the Ski Erg, sled pushes, and wall balls. Dr. Greenlee explains why the consistency of Hyrox compared to the varied nature of CrossFit events is attracting a growing number of participants. We also discuss the different competition levels, from scaled to elite, and how some CrossFit gyms are now incorporating Hyrox -specific programming. This episode sheds light on the synergy between Hyrox and CrossFit, offering insights into training strategies and the benefits of integrating both into one's fitness regimen.

Dr. Greenlee also offers practical advice on the financial and logistical aspects, from entry fees to travel considerations, and the importance of tracking performance data. We also explore the rise of Hyrox gyms, their affiliation with CrossFit, and the integrity of judging in these competitions. Finally, we touch on footwear preferences among Hyrox competitors and the potential for collaboration between Hyrox and CrossFit athletes. This episode is a treasure trove of information for anyone interested in the growing trend of Hyrox in the fitness community.

@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness #hyrox #hyroxworld #hyroxtraining

Ready to uncover the secrets of hosting a successful CrossFit competition? Join coach David Syvertsen @davesy85 on the unveiling of the Bison Brawl, set for October 5th, 2024. Hear firsthand about the initial challenges and triumphs of bringing this event to life. This episode brings insight to the decision-making process behind three divisions—scaled, masters (40+), and RX—designed to ensure inclusivity and cater to a diverse range of athletes. You’ll get an insider's look at the meticulous planning stages and what participants can expect, including crucial details like age verification for masters athletes.

But that's just the beginning! Discover the vital role volunteers play in the success of CrossFit events and why community support is indispensable. We will delve into the reasons behind opting for a team-based format this year, aimed at fostering a fun, community-oriented atmosphere while retaining the competitive edge. Plus, we share valuable tips on choosing the right competition partner and programming balanced workouts that reflect core CrossFit principles. Whether you’re a seasoned competitor or considering your first contest, this episode promises to enrich your Bison Brawl journey from start to finish.

@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

Ever wondered what it takes to reach the pinnacle of CrossFit competition? Join coach David Syvertsen @davesy85 featuring a compelling conversation with Joe Pierro @jersey_jp, a North America East 2024 Semifinalist. Joe's journey from battling an injury during the CrossFit Open to securing a spot in the semifinals is nothing short of inspirational. We dive deep into the pressures and anxieties that come with competing at such a high level and the emotional rollercoaster of performing on the grand stage among the elite.

This episode also unpacks the nitty-gritty details of CrossFit competitions. From the footwear dilemmas that can make or break your performance to the grueling recovery processes that test your mental resilience, we cover it all. Listen in as we discuss the importance of strategic planning for subsequent events, humbling performance reflections, and the mindset required to push through tough workouts.

Finally, we'll explore the emotional and physical toll of maintaining elite fitness levels, especially for those balancing demanding careers and personal commitments. Joe provides invaluable insights into the significance of support systems, pacing, and grip strength training, as well as the raw emotions that accompany both failure and success. Whether you're a CrossFit enthusiast or just someone passionate about fitness, this episode offers a wealth of knowledge and inspiration. Don't miss out on this candid and heartfelt conversation.

@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

Can you maintain peak physical fitness while navigating pregnancy and motherhood? Join us in this inspiring episode of the HerdFit Podcast with coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic as we welcome our special guest, Tara Porfido.

From discovering CrossFit in a college club to finding her community at a gym during grad school, Tara's commitment to her workouts, even through her recent pregnancy, highlights her exceptional attitude and consistency.

From the standard six-week recovery period to foundational exercises and the emotional rollercoaster postpartum, we discuss the multifaceted aspects of reclaiming both physical and mental well-being. Tara's story sheds light on the pressures women face to regain their pre-pregnancy fitness levels and the importance of realistic goals and self-compassion.

Discover the power of community support in navigating pregnancy and postpartum life. A tight-knit group of pregnant women and new mothers provided Tara with the motivation and camaraderie needed to stay active.

We also reflect on how the mental toughness fostered in CrossFit can translate into parenting challenges for all CrossFit athletes, from sleepless nights to life's daily demands.

Finally, we share insights on how the CrossFit community can better support pregnant women and new mothers, emphasizing the invaluable role of community resources and setting personal, attainable goals for the journey ahead. Join us for an episode filled with insights, inspiration, and the strength of community through fitness and motherhood.

@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

As the grueling Murph challenge of Hero Week is upon us, Dave's brother, Mike, joins us to share invaluable insights from his 20 years in the Army. This isn't just about physical strength; it's a profound journey through the sacrifices and mental resilience crafted in the crucible of military training and the camaraderie of CrossFit. Mike's narrative weaves together the ethos of these two worlds, shedding light on how they foster not only a robust physique but also fortify the mind and spirit against life's battles.

Our conversation honors those who've laid down their lives, as we delve into the compelling stories behind CrossFit's hero workouts. Mike's firsthand accounts from the front lines, including rigorous experiences from West Point to the personnel who are highly specialized, underscore the importance of a comprehensive fitness approach. These tales are more than mere anecdotes; they exemplify the vital role that physical training plays in military readiness and the everyday challenges we all face. It's an intimate reflection on leadership and the importance of setting an example from the top down.

We wrap up this heartfelt discussion with a focus on the critical issue of mental and emotional wellness within the military, with Mike opening up about the proactive steps taken by the military to support soldiers' mental health. He also shares personal practices for maintaining mental clarity amidst the high-stress environment of military service. As we pay homage to the bravery exhibited in Afghanistan's Kunar province, we invite you to carry forth the legacy of our heroes, honoring their stories and the indelible marks they leave on the world.

"PK"5 rounds for time of:225-lb. back squats, 10 reps275-lb. deadlifts, 10 reps400-meter sprintRest 2 minutes

Dedicated to U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013. The 28-year-old was assigned to 1st Battalion, 3rd Special Forces Group (Airborne), in Fort Bragg, North Carolina. Pedersen-Keel was fatally injured in Jalrez District, Afghanistan, from small-arms fire from an Afghan security-forces member. This "PK" Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Friday, July 3, 2015.

@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness