Coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic dive straight into the world of CrossFit for younger athletes as we unravel the complexities of coaching and safety guidelines. We talk about our rule of 14 and older, with a parent present for those under 16. The importance of understanding one's body before attempting challenging lifts is also discussed. We also discuss the unique circumstances of teenagers in fitness training, touching on potential risks associated with teenage athletes' lack of awareness, focus, and emotional readiness.

In addition to tips on how to foster intrinsic motivation for fitness in your children, starting with creating positive experiences, we move on to discuss the safety considerations for all CrossFit participants, specifically those who may be considered at risk due to age or physical limitations. Finally, we deliberate on the tricky balance between introducing kids to CrossFit too early and holding them back from reaping its benefits. So, tune in and let's navigate the world of CrossFit for young athletes together!

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

Coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic kick things off by addressing the question many CrossFit athletes ask - can a gym's programming be too hard? It's a delicate balance, one that requires the programs to be challenging yet safe, and above all, enjoyable.

Both gyms and individuals play in this puzzle. We caution you not to be offended as we delve into some personal biases and perceptions. Then, we explore how to determine if a CrossFit program is a good fit for a particular gym. It’s not as simple as it seems. How do you tailor programs to the community's specific needs and diverse range of abilities and fitness goals?

We examine the pros and cons of outsourcing programming and delve into the critical role a coach plays in this process. We also discuss how to build effective workouts that challenge athletes, deliver value, and foster unity within the gym.

Lastly, we look at the importance of athletes understanding their own bias, and how this knowledge can improve their perspective of their gym's programming. We wrap up the episode by discussing the art of scaling workouts and the implications of programming for various ability levels and goals.

Whether you're a gym owner, an athlete, or merely someone interested in CrossFit programming, this episode is packed with insights and takeaways. So, gear up for a mind-opening discussion and join us on this exciting journey through the world of gym programming.

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

Have you ever given a thought to the role inflammation plays in our lives? It's often misunderstood or even dismissed. But that's about to change. Come join coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic as we unravel the complex world of inflammation and chronic stress with the guidance of Dr. Jonathan Hartman @thehartmancenter. Discover how different types of stressors, acute and chronic, if left unchecked, can potentially spiral into chronic illnesses. We'll also discuss the invisible, yet insidious, danger posed by long periods of low-level stress - it's not always the dramatic stressors that do the most damage.

Moving on, we'll explore the intriguing subject of gut health with a deep-dive into the causes and effects of intestinal permeability. Learn about the five main sources of inflammation - foods, bugs, toxins, stressors, and hormones - and the role they play in our overall health and wellbeing. We'll inspire you to make conscious lifestyle choices to avert inflammation and hormonal disruption. Believe us, your gut will thank you!

And lastly, we'll delve into the often-neglected area of sleep. Uncover the effects of chronic sleep deprivation on your health and wellbeing, and how seemingly trivial aspects like sleep temperature, light, and food intake can have a significant impact. We'll also discuss the potential benefits of weighted blankets and melatonin, and suggest natural alternatives for better sleep health. So, buckle up for an enlightening journey into a realm often overlooked - inflammation, chronic stress and gut health. You won't want to miss this!

Dr. Jonathan R. Hartman, DC, DACNB, DACRB, FABBIR, FACFN, FABVR has more than ten years of experience in the field of Chiropractic Healthcare. Dr. Hartman is board-certified with Diplomate status from the American Chiropractic Neurology Board – In 2017 he was one of only thirty-nine individuals worldwide who completed the requirements for this distinguished Neurology Diplomate. Dr. Hartman is also a board-certified Diplomat of the American Chiropractic Rehabilitation Board. He is an honors graduate of Palmer College of Chiropractic. He continued to expand his outstanding academic pursuits through specialized training and certification in Active Release Technique and Manual Adhesion Release, two of the most advanced soft-tissue treatments used today to break down scar tissue and adhesion formation.

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

Imagine having a severe back injury at 14 and being told you needed a lumbar spine fusion. What would you do?

Coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic welcome special guest Dr. Jonathan Hartman @thehartmancenter, who faced this reality and came out stronger on the other side, eventually becoming a renowned neurology and brain injury expert. His story, which we'll be sharing, is a testament to determination, resilience, and the power of mindset.

This episode takes you on a journey through Dr. Hartman's relentless pursuit of education that led him to become one of the few who passed a rigorous neuroscience board exam. He's not just a doctor, but also a patient, applying the same protocols to himself as he would to anyone else.

We also explore the world of functional neurology, discussing the pivotal role of neuroplasticity in rehabilitation and recovery. His work with CrossFit and therapeutic modalities has shown significant improvements in his patients, proving that with the right knowledge and approach, our bodies and brains can adapt and grow.

But it doesn't stop there. Have you ever thought about how you breathe? We delve into the world of nasal breathing and its fundamental role in our health. We also discuss the importance of comprehensive treatment teams and how Dr. Hartman guides his patients towards the right treatment.

This episode is about more than just neurology; it's about changing lives, overcoming challenges, and cultivating a mindset of gratitude. Join us for a compelling, insightful, and truly inspiring conversation with Dr. Jonathan Hartman.

Dr. Jonathan R. Hartman, DC, DACNB, DACRB, FABBIR, FACFN, FABVR has more than ten years of experience in the field of Chiropractic Healthcare. Dr. Hartman is board-certified with Diplomate status from the American Chiropractic Neurology Board – In 2017 he was one of only thirty-nine individuals worldwide who completed the requirements for this distinguished Neurology Diplomate. Dr. Hartman is also a board-certified Diplomat of the American Chiropractic Rehabilitation Board. He is an honors graduate of Palmer College of Chiropractic. He continued to expand his outstanding academic pursuits through specialized training and certification in Active Release Technique and Manual Adhesion Release, two of the most advanced soft-tissue treatments used today to break down scar tissue and adhesion formation.

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

00:00:00 Functional Neurology and Changing Lives

00:09:10 Pursuit of Education and Personal Growth

00:18:26 The Role of Neuroplasticity in Rehabilitation

00:31:03 The Importance of Nasal Breathing

00:39:36 The Importance of Comprehensive Treatment Teams

00:43:36 Guiding Towards Resolution and Gratitude

Does the future of CrossFit Games hinge on one man, again? Coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic discuss the controversial figure of Dave Castro returning to the helm, bringing potential change and turmoil within the CrossFit community. We tackle the contentious issues head-on, discussing the impact of Castro's leadership style on the structure of the CrossFit Games and the potential effect upon sponsorships and media accessibility.

Are we seeing the dawn of a new era or a return to past controversies? Has Dave Castro grown and changed, or are we back to the old school CrossFit style of management? We analyze his past decisions and consider if they have left a permanent mark on CrossFit. We also explore the potential of adjusting to a new fiscal infrastructure under his leadership, which could drastically change the way the Games are managed and produced. From the issues surrounding broadcasted workouts and the potential demise of Open announcements at boxes, we examine all aspects of what the future might hold for CrossFit.

What new ideas could be brought to the Games? We discuss the potential of introducing new but controversial concepts to the Games, such as the larger embrace of social media, inclusion of fantasy sports, and even gambling. Join us as we break down this seemingly never-ending tumult in the world of CrossFit corporate and the Games, providing a nuanced take on the current state, potential changes, and the dynamic leadership at its helm.

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

Unlocking Your CrossFit Potential: 5 Essential Personality Traits for Success and Personal Growth

What if the key to unlocking your full potential in CrossFit has more to do with your personality traits than your physical abilities? Join us in today's Herdfit Podcast episode as Coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic explore the five essential personality traits that can help you get the most out of your CrossFit journey. From discipline and humility to coachability and selflessness, we discuss how these traits can not only enhance your fitness experience but also your personal growth and relationships outside the gym.

Discover how developing discipline and embracing humility can catapult you to success in both your CrossFit workouts and other areas of your life. By doing what you don't like to do as if you love doing it, and avoiding the mindset that you're better than others, you'll find yourself achieving more than you ever thought possible. We also dive into the importance of being coachable and selfless within the CrossFit community, emphasizing the need to trust your coach and give back to those around you.

Get ready to level up your fitness game and deepen your connection to yourself and others by tuning into our insightful conversation. We encourage you to do some honest self-reflection and determine whether your progress, or lack thereof, is more personality-based than fitness-based. Through our experiences and observations, we hope to inspire you to harness the power of these key personality traits and achieve your personal best in CrossFit and beyond.

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

Unlocking Your CrossFit Potential: How Your Athletic Background Shapes Your Fitness Journey

What if your previous athletic background could have a significant impact on your CrossFit journey? Join Coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic as they dive deep into the world of pre-CrossFit training and its influence on an individual's progress. In this eye-opening episode, we explore five distinct training backgrounds - bodybuilding, endurance training, running, team sports, and more - and discuss the advantages, disadvantages, and potential pitfalls of each.

Discover how your own athletic history may help or hinder your CrossFit success as we discuss the importance of mobility, the challenges faced by endurance athletes transitioning to CrossFit, and the implications of introducing CrossFit to children. Are you a triathlete looking to make the switch? Learn valuable strategies from elite athletes who successfully completed the transition and achieved outstanding results.

As coaches, it's crucial to understand our athletes' backgrounds to help them reach their goals effectively. In this episode, we share our personal experiences with comparison, the importance of being an unbiased outside voice, and ways to prevent burnout and tension between coaches and athletes. Whether you're a CrossFit veteran or just starting out, this informative and inspiring episode has something for everyone looking to improve their fitness journey.

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

What happens when CrossFit affiliate owners from all over the East Coast gather to discuss the ins and outs of coaching and programming? In this episode of the Herd Fit Podcast, Coach David Syvertsen @davesy85 discusses with Sam Rhee @bergencosmetic the insightful conversations and experiences from a recent affiliate owner meetup. We dive into topics like music selection in the gym and the importance of always improving as a coach.

One of the most thought-provoking ideas explored was the concept of eliminating the RX and scaled labels in CrossFit programming. Join us as we discuss the pros and cons of this approach and its impact on the overall atmosphere and performance in the gym.

Plus, we touch on the subject of Masters RX and debate whether it should exist within the CrossFit community, considering factors like the stigma getting older.

As always, our goal is to help you enhance your healthy lifestyle through fitness, nutrition, and mindset. Whether you're an athlete, coach, or gym owner, this episode is packed with valuable insights and perspectives to help you make the most of your CrossFit journey. So tune in, and let's get stronger together!

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

00:00 RX and Scaled

11:24 Rx in CrossFit Programming Dilemma

14:55 RX vs Scaled in CrossFit

26:55 Consistent Gym Programming With Stimulus

36:56 Should There Be Masters RX?

Dave and Sam have special guest Adam Hawkinson @hawkabn, long-time athlete @crossfitbison who served in the United States Army as a Military Police Paratrooper stationed out of Fort Bragg, North Carolina and served 3 tours (36 months combined) in Iraq as a Sergeant. We talk with Adam about his military experience, his introduction into CrossFit, and the close ties that bind CrossFit and the military. This is particularly relevant on Memorial Day as we honor the US military personnel who died while serving in the United States Armed Forces.

All gave some, but some gave all. #memorialday #honorandremember

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

Dave and Sam discuss a question posed by one of our @crossfitbison athletes - what are some metrics should CrossFit athletes can or should measure when tracking their workout progress or performance year to year? They discuss 10 possible points. Agree or disagree?

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

This episode is the THIRD HERDFIT Q&A session where Dave and Sam answer audience questions along with guest Coach Liz Tanzola. This week they tackle the importance of genetics in CrossFit, is body language meaningful during workouts, and what's the best advice about eating after workouts?

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

Special guest Liz Tanzola, superstar coach @crossfitbison talks with Dave and Sam about her start in CrossFit, her journey from smoking cigarettes and unable to finish the warmup 200m run to becoming a 2023 Age Group Quarterfinalist and possibly the best, and certainly the most beloved, coach @crossfitbison.

@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness

#ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

What happens when an excellent CrossFit athlete from @crossfitbison decides to go all in on marathon training and try to qualify for the Boston Marathon with the goal of running a 3 hour marathon? Dave and Sam talk with their friend Owen Morrissey @owen511, law enforcement officer who transformed his body through CrossFit, after he ran his first full marathon.

@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness

#ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

"I expect my CrossFit coach to be at least as good, or better than me at CrossFit." - Is this a valid statement? Would you respect a CrossFit coach if they weren't?

Dave and Sam talk about how "good" an athlete does a CrossFit coach need to be to be a good coach.

@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness

#ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

Gossip is universal, and the gym environment is no exception. Dave and Sam talk about gym culture, what gossip actually is and how it can impact people and their community at a gym. They discuss not only others, but themselves and examples @crossfitbison, and what we can do to be our best when it comes to identifying gossip and how to address it.

@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness

#ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

Special guests and 2023 CF AGOQ Quarterfinalists Karem Saldana @ksaldan and Dan Coda @dannehnj discuss with Dave and Sam the experience and the challenges, including the highs and lows competing over three days with four events (one with two parts thrown in for good measure).

Congratulations to the 20 athletes from @crossfitbison who competed together this weekend! Truly an amazing group and a lot learned from t heir experiences!

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

This episode is the SECOND HERDFIT Q&A session where Dave and Sam answer audience questions. This week they tackle the pros and cons of blind versus open leaderboards for online competitions, how to get stronger faster and break through training plateaus, and advice about how to train for new skills such as ring muscle ups and double unders?

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

Now that the 2023 Open is done - what can we take away and where do we go from here? We discuss programming changes, lessons learned and how the Open can guide our thinking regarding fitness and training starting today. We continue to talk about standards, accountability, and planning your fitness year to make the most of the 2023 Open experience for 2024.

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

The 2023 CrossFit Open a special one with @crossfitbison hosting the 23.2 CrossFit Open Announcement. Now that the Open is done - what can we take away and where do we go from here? We discuss programming analyses of the Open Tests, the lessons learned and how the Open can guide our thinking regarding fitness and training starting today. We continue to talk about skill development and planning your fitness year to make the most of the 2023 Open experience.

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

Special guest @amalleolo, Director of Global Gym Operations for @crossfit joins us today in a special interview about the company's goals for the future. Eight time CrossFit Games Athlete, CF L4 Coach and Seminar Staff Coach, and CF affiliate owner as well as a co-founder of CrossFit Affiliate Programing, Austin discusses with Dave and Sam how success is defined in the future for affiliate owners, what responsibilities CF HQ has to affiliate owners and members, and the question of domestic versus international growth of CrossFit affiliates in reaching the ambitious goal of 30 million athletes by 2030.

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