This is a special episode of the HERDFIT which dropped TONIGHT right after the CrossFit Open @crossfitgames live announcement of the last event, 23.3. Sam did the workout and with Coach David, recorded their hot tips and takes for our first Open Workout of 2023 at CrossFit Bison @crossfitbison.

Workout 23.3 (RX)

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks

50 double-unders

15 snatches (weight 1)

5 wall walks

50 double-unders

12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups

50 double-unders

9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups

50 double-unders

6 snatches (weight 4)

♀ 65 lb, 95 lb, 125 lb, 155 lb

♂ 95 lb, 135 lb, 185 lb, 225 lb

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

Special guest @donfaul CEO of @crossfit joins us today in an incredibly wide ranging and frank discussion of the company's goals for the future. Don discusses with Dave and Sam whether the methodology of CrossFit needs to be refined, how to reach the ambitious goal of 30 million athletes by 2030, how to improve the quality of affiliates and athlete experiences, as well as potential new partners in marketing CrossFit.

How will CrossFit HQ rank affiliates on their website? Could we see a comprehensive CrossFit app on our phones in the future? Which professional sports and athletes would you love to see partnering with CrossFit?

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

Dave and Sam welcome back co-owner of Crossfit Bison, Chris Tafaro @christafaro. Following the 23.1 Live Announcement in Madrid, Crossfit announced that the 23.2 Announcement was coming to the Garden State. Our home, Crossfit Bison @crossfitbison, will welcome the worldwide audience in addition to @crossfitgames athletes @pvellner and @roman_khrennikov . We dive into some of the details like why it had to be kept secret for three months, why this has so much meaning to them and the community, and what they're looking forward to the most.

Live Announcements bring some extra meaning to the Crossfit Open and Bison is honored to play a key role in it.

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

This is a special episode of the HERDFIT which dropped TONIGHT right after the CrossFit Open @crossfitgames live announcement of the first event, 23.1. Guest Bison athletes Kathleen Staunton @stautie3 Julia Kelly @jelly_kelly13 and Sam suffered through 23.1 and then along with Coach David, recorded their hot tips and takes for our first Open Workout of 2023 at CrossFit Bison @crossfitbison.

Workout 23.1 (RX)

Complete as many reps as possible in 14 minutes of:

60-calorie row

50 toes-to-bars

40 wall-ball shots

30 cleans

20 ring muscle-ups

♀ 14-lb ball to 9-ft target, 95-lb cleans

♂ 20-lb ball to 10-ft target, 135-lb cleans

AND THE 23.2 OPEN ANNOUNCEMENT WILL BE AT CROSSFIT BISON, MIDLAND PARK NJ!!!!!!

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

Dave and Sam welcome someone who has done it all not just in the CrossFit space, but in the fitness industry. Special guest Tracey Magee is not only a 2015 CrossFit Games Athlete (16th in the Women's 45-49 Division), but has continued to remain competitive in the sport, making the CF Age Group Qualifiers 2016 through 2022. Tracey is also certified as a CF L2,USAW, CF Kids, CF Gymnastics, CF Kettlebell, and Endurance Coach. She was the owner and head coach of CrossFit Clan Performance Center before joining @crossfitbison as an elite athlete, placing 9th in the 2022 LEGENDS CHAMPIONSHIP (Women's 55-59 Division) last year. Tracey also recently qualified to compete in the USA Weightlifting Nationals later this year.

Tracey talks about her journey in fitness and CrossFit, how her experiences have shaped her, and how she continues to find value and joy in CrossFit, personal training and competitive sport.

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

This episode is the first HERDFIT Q&A session where Dave and Sam answer audience questions. This week they tackle how the 2023 Open programming will be different than 2022, should CF have weight classes for competitions, and how many workouts per week should you go max effort?

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

How do affiliates hire coaches? Is there one best way to find coaches? What factors are important in building a coaching staff? If you ask any athlete, the number one consideration they have for a box is exactly that: the coaches.

Dave and Sam discuss their thoughts about building a coaching staff, drawing upon Dave's experience as owner and coach at @crossfitbison over the years.

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

We discuss the biggest CrossFit event of the year for @crossfitbison - the Open is coming! Starting this year on February 16, the CrossFit Open, a three-week international competition where anyone — regardless of fitness level or ability — can compete in the biggest fitness competition in history.

This year is the big one for CrossFit Bison and for all affiliates and athletes out there! There is still a lot that you can do to prep for this event! We discuss tips on what to focus on in the gym and outside the gym in the next few weeks to maximize performance for the Open. Sign up today!

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

Dave and Sam welcome someone who truly has achieved amazing success in every endeavor. Special guest Dr. Allison Warner, MD PhD, is not only an oncologist specializing in melanoma at Memorial Sloan Kettering Cancer Center (soon to be at Stanford University Medical Center), but she has been involved with CrossFit at every level since 2009, as a CrossFit Games athlete, a CF L-1 certified coach, and part of the CrossFit Health @crossfithealth initiative. She also is a dedicated athlete at our own @crossfitbison, who will be sorry (but proud!) to see her going to the West Coast soon.

Allison talks with Dave and Sam about her CrossFit experience through her medical training, why she has continued with CrossFit all these years, and important takeways for anyone interested in health and fitness.

Dr. Warner obtained her undergraduate degree at Cornell University where she was a varsity gymnast. She graduated from Duke University with her MD/PhD degrees and subsequently completed a residency in internal medicine at Massachusetts General Hospital. After a fellowship in oncology at Memorial Sloan Kettering Cancer Center (MSKCC), she has been an assistant attending physician at MSKCC. She will be taking a position at Stanford University Medical Center next month.

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

At @crossfitbison the gym holds a yearly RESET challenge in January for athletes. It includes a framework to measure factors such as food, sleep, water, alcohol, exercise, and other metrics.

Why bother with a challenge in the first place? What are the goals for a challenge? How can a challenge empower you for the year? What can you expect from a fresh start or "reset"?

Dave and Sam discuss why you should consider a challenge and how to use it to make your whole year healthier and happier.

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

CrossFit workouts are often adjusted for different athletes; the men's WODs are frequently different from women's. Older (masters) athletes' workouts are also often scaled.

Are the adjusted standards fair? Does a 20 year old male athlete's performance equate to a 20 year old female athlete's? How about a 60 year old athlete's? Dave and Sam delve into the complexity of programming WODs for men, women and masters and some considerations for each group.

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

Special guest Amy Edelman @amyfitnyc returns once again with Dave, both of whom recently competed at the @_legendschampionship presented by Mayhem Athlete @mayhemathlete in Cookeville, TN on December 8-11.

Amy, Dave along with Sam discuss the experience and the challenges, including the highs and lows competing over four days and nine events.

@richfroning @thebobjennings @joe_linton84 #MayhemMasters #MayhemAthlete #MayhemNation #LegendsChampionship #MayhemFamily

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

Special guest Amy Edelman @amyfitnyc returns once again with Dave, both of whom recently competed at the @_legendschampionship presented by Mayhem Athlete @mayhemathlete in Cookeville, TN on December 8-11.

Amy, Dave along with Sam discuss the experience and the challenges, including the highs and lows competing over four days and nine events.

@richfroning @thebobjennings @joe_linton84 #MayhemMasters #MayhemAthlete #MayhemNation #LegendsChampionship #MayhemFamily

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

Do you ever have anxiety, stress, or fear related to daily CrossFit workouts? Maybe a competition, or even the Open? How can we manage those feelings and even harness them to be helpful for our performance in WOD performance, our fitness challenges, and even translate them to everyday life successes? Dave and Sam talk about the feelings we all get, beginner to experienced athlete, and different approaches to managing our nerves successfully.

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

Special guest Amy Edelman @amyfitnyc returns with Dave, two time champion of the Legends Masters Championship @_legendschampionship presented by Mayhem Athlete @mayhemathlete. Both Amy and Dave are headed to compete in Cookeville, TN on December 8-11.

Amy, Dave and Sam speculate on the possible events at Legends, what the competition may hold, and how they have prepared for this premiere CrossFit Masters Competition. The competition is programmed by the GOAT @richfroning himself!

@thebobjennings @joe_linton84 #MayhemMasters #MayhemAthlete #MayhemNation #LegendsChampionship #MayhemFamily

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

What is it like to be a high level CrossFit athlete competing in Regionals, then take time off to have two children, and then resume competitive CrossFit? Amy Edelman @amyfitnyc was a 2014 Regional team member who is now back to competing, a top five qualifier who will be headed to Cookeville, TN December 8-11 at the 2022 Legends Masters Competition @_legendschampionship presented by Mayhem Athlete @mayhemathlete.

Dave and Sam talk to Amy about her time as a Regional athlete, why she decided to come back and train at a high level @crossfitbison, and how she balances motherhood, life and family with her competitive aspirations.

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

Do you remember your first CrossFit class, or even month? Dave and Sam give their thoughts on beginning CrossFit with some tips about starting out. How much should you work out? What should you focus on? What stuff do you need? This quick guide also applies for experienced or even advanced athletes, especially since we all need a refresher course sometimes. There's something for new and experienced athletes in this episode!

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

What was it like to be part of Lance Armstrong's U.S. Postal Service professional cycling team? Dave and Sam talk with special guest Dylan Casey, @dylancasey, CrossFit Bison @crossfitbison member and retired American professional cyclist. His professional cycling accomplishments include qualifying for the 2000 Sydney Olympics and winning a gold medal at the 1999 Pan American Games. Dylan was a 2 time Professional National Time Trial Champion and in 1999 won National Championships for both the Time Trial and Individual Pursuit; one of only 3 Americans to ever do so.

Since retiring from cycling, Dylan has been involved in the tech industry, working at Google, Yahoo, Fair, as well as Goldman Sachs and REEF technology. Along with @lancearmstrong, Dylan is the Co-Founder of WEDŪ Inc. @wedu.team, a content destination designed to provoke and equip people to embody an endurance lifestyle.

We talk to Dylan about his professional cycling career, why CrossFit appeals to him, and how he applies life lessons learned from his cycling career and beyond.

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

In August, CrossFit named a new CEO replacing Eric Roza. His name is Don Faul @donfaul. Originally from Allendale, NJ, Don Faul is a former U.S. Marine Corps platoon commander who has a Stanford MBA and recently worked at a number of tech companies including Pinterest, FaceBook, and Google.

Dave and Sam discuss the challenges facing Don Faul, and their hot take on his first three months on the job. How can the new CEO usher a new era of growth and success for CrossFit?

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

Ever feel tired from CrossFit? Maybe beat up not just physically, but mentally or emotionally? If so, you are not alone. If you have ever wondered if you should take a break from CrossFit training, this episode is for you. Dave and Sam discuss what aspects of CrossFit can make us feel "burnt out," and some thoughts about how and when to take a break from CrossFit training to optimize your life, health and performance.

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