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

Are the voices of CrossFit's leaders striking the right chord with the community, or is it time for a tune-up? Coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic have a no-holds-barred discussion on the leadership symphony—or cacophony—that's shaping the future of CrossFit. We're not just spectators; we're embedded in the trenches as consumers, affiliate managers, coaches, and athletes. Prepare to gain critical insights as we propose actionable solutions to harmonize decision-making and amplify the sport we're all passionate about.

CrossFit's evolution is akin to a complex dance—steps forward, steps back, sometimes a leap into the unknown. In this groove, We break down the choreography of CrossFit's communication and the CrossFit Games' development. We scrutinize the leaderboard's transparency, the qualification process, and the financial footwork involved, all while considering the delicate balance between inclusivity and the elite beat of competitive integrity. This chapter is a backstage pass to understanding the rhythm and reason behind the sport's transformative journey.

Finally, we turn the spotlight on the oft-debated judging controversy within CrossFit competitions. From leaked workouts to the potential of video submissions shaking up fairness, we dissect every angle. Plus, we weigh the pros and cons of a community-engaged judging system and explore how Masters athletes might pirouette through the current challenges. Join us as we choreograph solutions for a sport that keeps us all on our toes, ensuring that every rep and every workout hits the right note.

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

As Mother's Day rolls around, we embrace the spirit of motherhood and athleticism by bringing you a heartfelt conversation with Amy Edelman, a CrossFit competitor whose strength extends beyond the gym. Balancing the demands of life with the rigors of CrossFit competition. Her candid revelations about the pressures of maintaining peak performance while trying to achieve life balance will resonates with all of us.

This episode peels back the curtain on the often unseen struggles that come with the territory of elite fitness. We traverse the landscape of burnout, the necessity of an off-season, and the psychological gymnastics athletes like Amy perform when transitioning between intense competition and necessary rest.

Her experiences underscore the reality that the pursuit of athletic greatness must be tempered with periods of recovery and personal reflection, lest the joy of the sport become overshadowed by the weight of obligation.

As we close our time with Amy, we reflect on the future of fitness, the shifts in mindset that accompany the evolution of a competitor into the next stage of athleticism, and the courage it takes to step back from the limelight for the sake of well-being.

Whether you're an athlete, a coach, or an admirer of resilience, this discussion invites you to consider the harmony between pushing limits and embracing life's other passions. From coping mechanisms to setting new goals, we explore the full spectrum of what it means to be a competitor, a mentor, and a devoted parent in the dynamic world of CrossFit.

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

The CrossFit Quarterfinals 2024 are now complete, but we are just getting started! Coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic recap the Quarterfinals with guest and Bison athlete Mindy MacDonald @mindymacd where we wade into the deep end right away with the latest video standards controversy and engage in a candid discussion about maintaining the integrity of the sport—whether it's facing the scrutiny of a video review or owning up to each rep—emphasizing the vital role of personal responsibility in fair play.

Then Mindy brings her insights and personal experiences to the table, offering unique perspectives on the strategies, intensity, and determination displayed by this year's athletes. We'll break down each event, discussing the physical and mental challenges the competitors faced. Whether you're a CrossFit veteran or a newcomer to the sport, this episode is packed with thrills, analysis, and expert commentary that you won't want to miss.

From video recording for competition submissions to overcoming setbacks with resilience, we cover the gambit. This episode serves as your all-access pass to the experience that was CF QF 2024, leaving you ready to charge into your own fitness venture, excuses left at the door.

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

Embark on a CrossFit journey that's as rewarding as it is challenging, with our essential guide for the CrossFit novice and expert alike. Coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic are ready to guide you through the early stages of your CrossFit adventure with anecdotes, pitfalls to avoid, and a treasure trove of tips for mastering this intense fitness regimen. If you've ever felt overwhelmed by the complex movements or the vibrant community of a CrossFit gym, we've got your back, sharing our experiences and the epiphanies that transformed our own fitness paths.

Strap in for a no-nonsense look at what to look for in beginner (or on-ramp classes), and how the proper approach to scaling movements can be the smartest move you make. We discuss the importance of proper gear, from the shoes that ground you to the grips that save your skin, and how personalizing your equipment can make a world of difference.

Plus, we reveal why tracking your progress is more than just a number's game—it's a psychological strategy that primes you for peak performance. By the end of this heart-to-heart, you'll understand why virtuosity in movements and a commitment to mobility can mean the difference between plateauing and reaching new heights in your CrossFit journey.

Discover the transformative power of a supportive gym atmosphere and why community is one of the most powerful tools in your fitness journey. As we wrap up, we encourage you to seek wisdom from coaches, engage with fellow athletes and remember: CrossFit is a marathon, not a sprint, designed to be a lifelong commitment to your health and vitality. So tune in, lace up, and prepare to meet the best version of yourself—one WOD at a time.

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

Ever wondered how the CrossFit Open can serve as your ultimate fitness barometer? Coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic do a thorough debrief of this year's global competition. From dissecting the inclusivity of the workouts to debating their fairness, we've left no stone unturned. We're not just talking about how to interpret your results but also about using them to tailor your training plans for the year ahead.

We share stories of individual athletes who exemplify the transformative power of dedication and focused training. We'll explore the importance of quality movement, pacing, while maintaining and increasing your current strength levels. It's all about continuous improvement, and we're here to guide you through making the most of your Open experience.

If you think you've hit a plateau, think again. We'll discuss the camaraderie and motivation that will help you break through to the next level. Lace up your shoes and tune in for a dose of motivation and actionable advice to help you crush your CrossFit ambitions.

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

Ever wondered best to gear up for high-stakes CrossFit competitions? This week on Herdfit Podcast, coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic break down the adrenaline-fueled journey from the end of the 2024 CrossFit Open to the ramp-up for the QuarterFinals. Whether you're a seasoned athlete or a first-timer stepping into the competitive arena, we've got your back with a treasure trove of strategies, from goal setting to perfecting your mental game.

The road to the Quarter Finals is paved with more than just sweat; it's a meticulous blend of preparation, community support, and strategy. We tackle the nuts and bolts of what it takes to thrive in this environment, sharing firsthand experiences and the collective wisdom of gym owners, coaches, and athletes. From securing gym space to understanding the critical importance of a judge's course, we lay out the blueprint for success. Plus, we don't shy away from discussing the lifestyle factors that could make or break your performance — think nutrition, sleep, and stress management, not just increased workout volume.

As competition day looms, remember that it's not all about the physical grind. The final stretch is about sharpening your mental edge and embracing the calm before the storm. We'll guide you through the importance of a deload period and why the last 10 days should focus on routine maintenance rather than strenuous workouts. Join us as we share stories, cautionary tales, and our personal approach to ensuring you're not just ready but primed to bring your best to the Quarter Finals. Tune in and transform your CrossFit journey with wisdom from the trenches!

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

Ever found yourself scrolling through a flood of fitness feats on Instagram and wondering where humility fits into the picture? That's exactly the kind of question coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetictackle in our latest HerdFit episode. We're peeling back the layers on the often-unnoticed virtue of humility in the CrossFit community, sharing raw experiences and reflecting on how an ego in check—or unchecked—can shape the core of our fitness families.

Get ready for a deep and meaningful conversation that's not just about nailing your next PR. We're talking about the art of staying humble while sharing personal triumphs, and how coaches like us can spotlight our members' achievements without overshadowing them with our own stories. Hear about our own run-in with the arrogance of skipping a prescribed warm-up, and how it served as a humbling reminder of the importance of following our own coach's advice. We speak to the significance of coachability among athletes and how a humble approach can lead to peak performance.

As we wrap up, we look beyond the barbells and chalked hands to the ways humility impacts our daily communications. From apologizing for and learning from errors to ensuring everyone in our gym communities feels valued—no matter their status outside the gym walls—we're underlining why humility is a heavyweight champion in its own right. Don't miss this call to action for a more grounded approach to fitness and life that champions mutual respect and personal growth.

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