What kind of relationships can you build while pursuing fitness and health? Gym buddies? Friends? Maybe something more? We talk to elite athletes Nicole and Matt Milone @nicole.milone @shmilone who met doing CrossFit. Not only did they both compete in CrossFit Regional Team 2017 and 2018 but they also married their training partners - each other. Whether you have a 5pm regular class partner who keeps you accountable, or you meet the person of your dreams, what is it about the pursuit of fitness and health that can bring people closer together?

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

Team or Individual? Which is more fun in CrossFit? Which can make you a better competitive athlete? The answers may surprise you as we talk to elite athletes Nicole and Matt Milone @nicole.milone @shmilone, both CrossFit Regional Team athletes 2017 and 2018 as well as 2019 French Throwdown Sanctional team competitors with Coach Dave. Moth Nicole and Matt share their experiences on team training and competition, as well as competing as individuals at Wodapalooza and Granite Games.

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

Is a Level 2 certified coach better than a Level 1 certified coach? If you own a CrossFit gym or or a CrossFit coach, you already have an Level 1 certification. Why would you need or want a Level 2 certification?

Dave and Sam, both of whom took the L2 training course (Dave a couple of years ago, Sam a couple of weeks ago), break down their experiences with the CrossFit Level 2 Certificate course, and why athletes and coaches alike should care about the philosophy and methodology with which CrossFit trains their coaches.

Shout out to Sam's L2 Seminar staff @dennismarshall, @yescoachjenn and @larry_j_thomas at @crossfitgardencity!

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

If a little is good, then more must be better when it comes to CrossFit programming, right? CompTrain, PRVN, HWPO, Invictus, Underdogs - there are so many online programs offering remote coaching to make you a better CrossFit athlete.

Dave and Sam provide their take on online coaching and whether having an online CrossFit coach is right for you.

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

The man is back! After leaving Crossfit Inc. in January of this year, the inventor and architect of the CrossFit Games @thedavecastro (TDC) has returned as a key advisor to the executive group and interim CEO Alison Andreozzi. He will be focused on @crossfitaffiliates and coaches. TDC has started a weekly video on YouTube and was recently interviewed by former executive media director of CrossFit, Sevan Matossian @therealsevanpodcast in a wide-ranging interview.

Dave and Sam provide their hot take on TDC's return, and speculate what this could mean for CrossFit athletes and affiliates in the future.

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

HERDFITUSA welcomes back special guest NJ native, Joe Pierro @jersey_jp who competed in the CrossFit Semifinal Granite Games @thegranitegames June 3-5, 2022 at the TCO Stadium in Eagan, MN. What was it like competing with the likes of Brent Fikowski, Chandler Smith, Sam Kwant, Travis Mayer, Colton Mertens, and Phil Toon? We talk to Joe about his experience and performances, and his takeaways for the future.

#GraniteGames #EarnedNotGiven #RoadtoMinnesota

@crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates

The 2022 CrossFit Age Group Semifinals are complete! Dave competed in the Mens 34-39 Age Group over the Memorial Day weekend, having previously made the top 30 in the world in the Quarterfinals. Dave breaks down his experience of each extremely challenging workout and his approach to Semis in general. In addition, Dave and Sam give their thoughts overall about CrossFit's programming and future trends for Masters athletes.

@crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #AGOQ

HERDFITUSA welcome special guest NJ native, Joe Pierro @jersey_jp 2022 CrossFit Semifinalist going to the Granite Games @thegranitegames June 3-5, 2022 at the TCO Stadium in Eagan, MN. Athletes are competing for a chance to advance to the CrossFit Games, including Brent Fikowski, Chandler Smith, Sam Kwant, Travis Mayer, Colton Mertens, and Phil Toon. We talk to Joe about his training, his take on the Granite Games events, and more!

#GraniteGames #EarnedNotGiven #RoadtoMinnesota

@crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates

Competitive or recreational, all CrossFit athletes can benefit from looking at their workout data and taking a deeper dive into the analytics. Along with special return guest coach Adam Ramsden, @w.a.ramsden, Dave and Sam discuss at how looking at your performance metrics and consulting with your coaches can lead to greater athletic performance gains and finishing stronger in your workouts.

@crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates

Why do some athletes continue CrossFit for years while others burn out and quit? Along with special return guest coach Adam Ramsden, @w.a.ramsden, Dave and Sam tee off of a recent podcast "Controlling Dopamine for Motivation" by Dr. Andrew Huberman and take a deeper dive into the good ways and not-so-good ways CrossFit athletes find ways to motivate themselves, and how we can all use the concept of dopamine to improve our training patterns and behavior.

@crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates

With the CrossFit Open and Quarterfinals events over, controversy has been roiling over problems with judges and standards. Dave and Sam provide their take on where the issues lie from CrossFit Home office all the way down to affiliates, judges and individual athletes. Are there solutions? How can integrity and accountability be maintained for the ultimate proving grounds of the fittest athletes on Earth?

@crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates

Part 2 finishes up our breakdown of the 2022 CF AG QF workouts with special guests Dan Coda (@dannehnj) and Kelly Cavin (@kcavandfam) recap a fun-filled weekend with top 10% of age-group athletes from each division.

@crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #AGOQ

The next stage after the 2022 CrossFit Open is complete! Special guests Dan Coda (@dannehnj) and Kelly Cavin (@kcavandfam), Dave and Sam break down the 2022 CF AG QF workouts and recap a fun-filled weekend with top 10% of age-group athletes from each division.

@crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #AGOQ

Dave and Sam continue the deeper dive into their interview (Episode 43) with Chris Hinshaw @aerobiccapacity, one of the top CrossFit coaches in the world and founder of aerobiccapacity.com. Dave and Sam finish breaking down some of the more impactful concepts and discussions with Chris Hinshaw and how to apply it to coaching and training.

@crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #aerobiccapacity #champion #buildyourengine #endurance

Dave and Sam take a deeper dive into their interview (Episode 43) with Chris Hinshaw @aerobiccapacity, one of the top CrossFit coaches in the world and founder of aerobiccapacity.com. Dave and Sam break down some of the more impactful concepts and discussions with Chris Hinshaw and how to apply it to coaching and training.

@crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #aerobiccapacity #champion #buildyourengine #endurance

The next stage after the 2022 CrossFit Open is set - from April 21 to 24, the top 10% of age-group athletes from each division have been invited to compete in the Age-Group Quarterfinal. The top 10% athletes of each age division in the Teens and Masters will compete for a chance to go to the CrossFit Games Semifinals, the last stop before the Games.

We preview the equipment list, possible movements and hazard a guess or two about the events themselves.

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

The 2022 CrossFit Open was unlike any previous Open competition. Now that the Open is done - what can we take away and where do we go from here? We discuss the programming changes instituted by CrossFit Home Office, the lessons learned and how the Open can guide our thinking regarding fitness and training starting today. We continue to talk about pacing, skill development, and planning your fitness year to make the most of the 2022 Open experience.

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

Meet the only coach from whom Mat Fraser pirated his workout programming by getting it from Rich Froning!

HERDFITUSA welcomes Chris Hinshaw @aerobiccapacity, one of the top endurance coaches in the world. Chris Hinshaw is the founder of aerobiccapacity.com, and is one of the top endurance coaches in the world. He is a former All American swimmer and a 10x Ironman Competitor with multiple top international triathlon finishes. Chris Hinshaw has coached nearly every elite CrossFit Games Champion and podium finisher, including Mat Fraser, Rich Froning, Jason Khalipa, Camille Leblanc-Bazinet, Katrín Davíðsdóttir, Tia Clair Toomey, Kristin Holte, Kara Webb, Sara Sigmundsdóttir, and Julie Foucher.

In a wide-ranging episode, we talk to Chris Hinshaw, the coach of champions, about what he considers key qualities for winners, the concept of utilizing active recovery instead of rest to increase endurance, and topics extending from why women are more coachable than men, to how he programs confidence for his athletes.

"If you had to create a Mount Rushmore of CrossFit coaches, Chris Hinshaw is going to be on it."

You can find more information at our website, HerdFitUSA.com. Like and subscribe wherever you watch or listen to our podcast!

@crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #aerobiccapacity #champion #buildyourengine #endurance

In the final chapter of the history of CrossFit Bison - now that they had an established and financially successful gym, why did they decide to up and move again? And then not even a year after moving, how did the pandemic affect their lives and business? The saga of life and hard business lessons finishes for the two former energy futures traders who decided to open up an CrossFit gym in North Jersey. One of the largest gyms participating in the CrossFit Open in the world, CrossFit Bison @crossfitbison continues to celebrate its 8th anniversary with a look back at how it came to be.

Along with special guest, David's business partner and fellow coach @christafaro, we discuss how CrossFit Bison grew from a dream into reality, including all the ups and downs along the way and the perseverance that it took to finally will CrossFit Bison into existence. Whether you want to learn more about CrossFit Bison, how to start an affiliate, or how to make your own affiliate better, we dig into the details.

@crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates

This is a special episode of the HERDFIT which dropped TONIGHT right after the CrossFit Open @crossfitgames live announcement of the last event, 22.3. For the last time in the Open season, we recorded our hot tips and takes for our final Open Workout of 2022 at CrossFit Bison.

For time:

21 pull-ups / 42 double-unders / 21 thrusters (weight 1)

18 chest-to-bar pull-ups / 36 double-unders / 18 thrusters (weight 2)

15 bar muscle-ups / 30 double-unders / 15 thrusters (weight 3)

M: 95 lb, then 115 lb, then 135 lb

W: 65 lb, then 75 lb, then 85 lb

Time cap: 12 minutes

You can find more information at our website, HerdFitUSA.com. Like and subscribe wherever you watch or listen to our podcast!

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