GET LOCKED IN

The Champions are back as a round table of sorts to answer yet again another round of submitted questions. This weeks questions were some of my favorites. Hitting both informative and hilarious, this episode had both. I really enjoyed this one and I hope you do as well. 

On this episode Tim and I sat down to layout all the info regarding the upcoming in-house Toma-Rox event. We run through the full event from start to finish and what to expect. We follow it up by giving out the smart strategy and how we think its best to approach each transition, station and movements. Hope you find it helpful.  Enjoy. 

We got all the dawgs in the house for this episode. This was a left over question we saved for its own episode. There was a lot to cover and packed with some reminiscing and knowledge, so hope you enjoy this episode.

This weeks episode was a lot of fun. Thank you to all who submitted questions. Lots of info and a lot of banter on this episode so we hope you enjoy it as much as we did to make it. 

On this episode we have a full house. The boys are back from a Ski Trip to New Mexico. The Crossfit Open started this week so we recap and discuss. We focus mostly on the community aspect but also do a little reminiscing. hope you enjoy this episode.  

On this episode we are joined by one of E and I's longest friends, Joacob Robertson. He and his lady have been our friends for such a long time so we sit down with him to help you all get to know him the way we do. Hope you enjoy and learn something new about someone.

On this episode while Tim was away competing with his team as well as the Ladies team, Erin wanted to sneak an episode in for fun, so thats just what we did. We grabbed Dylan and sat down for a casual conversation. Much like my mind its a whole lot of random so grab on tight and enjoy the ride. 

E joins Tim and myself after a week removed from KO in the OK Competition. We do a short recap and then get right to it. Blessing you with another short one, this is a follow up to our first episode of the year. Hope everyone is excited and has already got a start on their new goals. See ya at the gym. 

We are back in the saddle. Tim and I sit down and recap highlights from this past year. We discuss the set up of the next couple of episodes being the focus for the new year. We talk about the motivation for wanting to set goals for not only the gym but the members themselves. Its a new year a new motiviation and time to get to work.  Enjoy.

On this episode we thought it would be a good idea given the time frame, to give some last minute gift ideas to the listeners. Hopefully everyone has most of their shopping done, but if youre struggling for some gifts look no further. Hope this helps or if nothing else was entertaining.  Thanks again for sticking around, your support means the world.

On this episode the Champs are back. We've skipped a couple of weeks but we are back baby. This time of year is always hectic so getting together is harder. KO teams are picked and its ready to put your head down and work. We start this episode off with a tough debate on deserts and then get down to the topic at hand. Enjoy.

On this episode we are joined by a super special quest, Dana Eubanks. (insert airhorn). and her twin Dirty Dana. The rest of the crew is Tim, and E, along with myself (Charley). This episone was so much fun. Great banter and a great topic. Lots packed in this epispde for sure. The main topic is what makes the best teammate. We cover the good and the bad about being on a team. Competitors take notes on this one. 

I had the esteemed  honor of sitting down with Scott, whom Ive known for a long time but haven't truly known. I was able to hear some good stories and learn so much that i hadn't known after these years of passing by. We've connected more recently with common interests and the current social climate. I hope you enjoy this episode with one half of my favorite duo. 

On this episode Tim and I have a great organic discussion about how we view the fitness world. We common the different trends and gym structures. We ultimately hone in on Crossfit and how we see where its come from, where it is currently, and what wed like to see in the future. We yo-yo in and out of topics throughout and end on Tim talking about some fun stuff for Tomahawks future. Enjoy. 

On this episode Tim and I break down our favorite brands and discuss which gear for training you need and which are over hyped. How to use some properly, and which versions are better than others. We finish up by answering a couple of really good listener questions.

This episode I sit down with the one and only, incredible Mrs. Karate Kim Ryals. Killswitch herself answers all of the peoples burning questions. 

On this episode Tim, Erin, and Charley discuss being masters athletes. We talk about strengths and weaknesses of being older in the fitness world. We discuss things to take advantage of and be mindful of being younger currently as you move into older age. 

On this episode we have "E", Tim, and the incomparable David Gora. Love having him back and excited for him to join in on more coaching roles. We dive in on injuries and discuss if Crossfit is dangerous. 

This week im joined by the one and only Julia Wells. The most popular woman in showbiz. or biz or just popular. We cover a lot of ground, and quickly in this episode. She is one of the few people that understands the way i tell multiple stories and once and follows them. It feels nice to be seen. We talk race and heavy topics and im so glad she was able to sit with me for this long and have such a great conversation. Hope you enjoy this episode. 

On this Episode of the Get Locked In Podcast, we have the largest cast yet. We are joined by the legendary, Whitney Chillingworth. As a long running competitor, and Erin's bestie, we tap in to her mind for prep, strategy, and breakdown. We start out by recapping the Crossfit Games and then dive into upcoming competitors programming at Tomahawk. Then breakdown some of the workouts that we will have for our very own Tomahawk Games.

On this episode I have the honor of sitting down with Coach Ali daniels. Instead of just focusing on fitness and solid practices, we dive into life and what is behind the curtain of what make Ali tick. We talk about kids and family, and life in general. We top it of with some theories and life's mysteries. 

On this episode, the Champs are back and better than ever. We discuss coaching genders. We discuss the similarities and differences. We chat about coaching spouses and what comes along with that. Good banter good information, I hope you enjoy this episode and get something good out of it. 

On this episode I sit down with Jd Houchens. A truly incredible human, that has stories for days that are so amazing. Guy has a memory like a steel trap, and is maybe the smartest guy ive ever met. Hope you like this episode as much as I did. 

On this Championship edition episode, we are joined by Dylan once again and Erin Hartzell. The gang breaks down our favorite past and present Crossfit athletes, and our favorite Games memories. At the end we give our top podium predictions for this years games. 

This episode while being the longest so far is by far the most inspiring and impactful episode ive recorded so far. The story of these two sisters is truly incredible, and really goes to show how strong people can be and resilient. Also proves you never know what people are dealing with or what they have been through until you look past the cover. I hope you enjoy this episode, their story, and feel inspired in some way. Thank you for listening. 

On this episode Coach Tim is in the house and we are joined by the vibe master himself Dylan. June is Mens Mental Health Awareness Month and the boys and I discuss Masculinity, and Mental Health for us. We touch on body image a little, and discuss the need to reach out, and the importance of support. 

on this episode i sit down with Lauren Torkelson. This episode is us having our first real conversation despite being in class together. I loved sitting down with her and time truly slipped away from us. Lauren is a Therapist with DVIS and handles domestic abuse/assault cases. I learned so much in this episode with her and I hope you will as well. We talk about Books, quiet time, and importance of support. Lauren is amazing and i hope you get a chance to have a meaningful conversation with her in the future.

Tanner is out Ali joins us once again for so much solid gold information about Nutrition. We break everything down and even bust a few myths for everyone. In a world where an abundance of information makes it confusing, Ali and Tim give this information to you on a silver platter. Where this would cost you a chunk of change they gift wrap this up for you.  Attached is the liner notes we used for this episode to make it easier to take notes. Be sure to share this episode with a friend.  Food Quality & Quantity Quality general guidelines:  Choose whole, minimally processed foods to fuel your body with nutrients. -expand on processed Eat the rainbow for micronutrients and fiber -800g equates to about 6 cups or 1 fist (excluding leafy greens); provides the daily dietary fiber needs and was the number associated with lower risk of cancer, stroke, heart disease, and death. Helps you feel full, gives your good gut bacteria something to munch on. Protein ideally from varied lean sources  .8-1.2g/lb of body weight or ideal bw  protein determines how you look while calories determine the scale; protein is needed to rebuild and repair muscle  1 serving= 1 palm or ~25g keeps you feeling fuller longer Carbs: Your Main Energy Source Carbs break down into glucose, which fuels your muscles and brain.Supports hormone production, provides fuel for workouts and recovery; Eating carbs before your workout helps you: Avoid early fatigue Power through reps or long cardio sessions Maintain stable blood sugar 1 serving=~1 cupped handful or ~25g Choose easily digestible options like: Oats, fruit, toast, rice cakes, or sweet potatoes  How much you need depends on your activity level and goals; if you train for an hour a day aim for about 1.5x your bodyweight in grams (or ideal bodyweight)    Fats:  Support hormone production (like testosterone, estrogen, cortisol) Stabilize blood sugar and keep you fuller longer Reduce inflammation and support joint health Fuel low-intensity, long-duration movement Help absorb fat-soluble vitamins (A, D, E, K) How much depends but about 20-35% of daily cals 1 serving =1 thumb or ~10g sources: avocado, nuts+seeds+their butters, fatty fish, olive oil, coconut oil, butter/ghee, eggs, full fat dairy   carbs v fats-are more indiscrimmante to the big picture-cals and protein are priority; carbs become priority with muscle and performance goals Pre and Post Workout Nutrition  2–3 hours before: full meal with carbs, protein, and a little fat 30–60 Minutes Before: Light snack, mostly carbs with some protein Eat enough to support activity level-undereating can stall progress Post workout try to eat 30-90minutes: 1-2 servings protein, 1.5-2x servings of carbs, 1 fat signs of stalling/poor recovery: sore all the time, injury, plateau-ing, sluggish/poor performance, brain fog, low drive Stay hyrdrated: regulates temp, lubriates joints, transports nutrients, removes waste, prevents cramps and fatifue; mild dehydration can decrease strength, power output, endurance, and focus; ½ body weight in oz of water, more if you sweat a lot

On this episode there is no full episode. No interview, No Coaches. Just me. Just me rambling about a couple of call to actions for you to consider. 

On this episode we are missing Coach Tanner but we are joined by the non comparable Coach Ali. "Insert Applause" She drops a bunch of hard truths on us with giving us the 7 Fundamentals of a Healthy Lifestyle. These were so great and we hope you put these to good use.  If youre interested in getting some coaching done with Ali, reach out and get in contact to get started on your health journey.

This episode is all about David Gora. Content Creator and fellow Sneakerhead. Listen in on his story of how he found his way to Oklahoma from a far away land. David's work history is impressive and hes one smart dude. Listen as we talk about social media, creating and even a bit of religion. 

On this episode the coaches are back and discussing the mistakes most commonly seen while in the gym and training. We cover a lot of ground and yet not enough all at once. Join in and see if youre making any of these mistakes so we you can get better.

One this week im joined for an impromtu episode with Christina Hanna or "Horkey" we dish and spit out some Hot takes on some issues with todays world and of course I rant about a few things that get me going recently. 

On this episode I sit down with Molly. This is by far the longest episode yet, but totally worth it. We also didn't even cover enough. She is quiet and reserved, but behind all that is someone strong, smart, and a thinker. I hope some of your burning questions and curiosities were answered. Expect more episodes from Molly in the near future for sure.

On this episode Tim and Tanner dive into the topic of Scaling in workouts. They Start out the episode by telling how they got introduced to Crossfit. They then breakdown when to scale along with why we scale workout, followed by how to scale properly. We end the episode with answering a couple good listener questions.

On this episode im joined by Ashley Emmert Schulze. Primarily part of the 6am class at Tomahawk, we have known each other for quite some time, but get to catch up and even find out plenty I didnt know about her. This episode is deep and inspiring for sure. We also touch on success, what it means to her and how to have that for yourself. Enjoy.

On this Episode Tim and Tanner discuss Training for an Outcome. Starting the discussion of with why you need to plan, then how to have success with training. This episode is full of knowledge, so sit back and soak it up. 

On this episode i sit down with the amazing Madison Valdez. City girl turned homesteader, we covered so much in such a short amount of time. Health information, gardening, chickens, home remedies, and so much more. Strap in and be inspired by such a great human. 

On this episode Tim and Tanner discuss the tools for setting goals, to help you succeed. 

On this episode i have my first solo guest. Im joined by Colleen. We jump around a lot so hold on, but we learn some new fun things about her. Including where shes from, how she ended up in Oklahoma, and that she loved the Disney Channel. Oh and Tim. 

On this episode we have the whole crew. Im joined by Tim and Tanner to talk about having a grit mentality.  If you have questions for these guys or topics for future episodes email us at: [email protected] and follow us on instagram @chux_creates @mr_timeubanks @tannerthecoach

On this episode I break down the structure and the overview of the podcast.