The HERD FIT

We sit down with Andrew, event director of the Vitruvian Games, to pull back the curtain on what it takes to run a CrossFit competition that athletes and spectators actually enjoy. We talk recovery after the weekend, the behind-the-scenes stress, and why community support matters as much as the workouts. • Post-event recovery and the adrenaline crash after an event weekend • Andrew’s path from Division I swimming to CrossFit competition and coaching • Choosing competitive goals while owning a gym and managing real life • How the Vitruvian Games grew from in-house comps to a major venue • Recruiting volunteers and protecting the athlete experience through strong judging • Using anonymous athlete surveys to level up year over year • Adding team divisions without creating all-day schedules for individuals • What affiliates can do to promote events and place athletes in the right divisions • Programming a balanced test of fitness with clear standards and smart logistics • Why aesthetics, floor layout, and spectator clarity change the whole feel • How a public venue like American Dream can market CrossFit to new people Go check them out, drop in. Be on the lookout for next week's episode. 

We connect the CrossFit Games to real training at the affiliate, using the weekend’s biggest lessons to expose what actually drives progress for everyday CrossFitters. We dig into nutrition, recovery, pacing, mindset, and healthy competition so you can train harder with fewer setbacks and more purpose. • Why Day One at the Games proves you cannot outwork poor nutrition • Hydration, summer routines, and alcohol as hidden recovery killers • Recovery as a skill you can build like any lift • What affiliate athletes can learn from how Games athletes pace • Staying locked in mentally instead of chasing misery mid-workout • How outside noise and side-by-side racing ruins pacing • Using inspiration wisely without adding reckless training volume • “Unsexy” work that raises your ceiling: strict strength and technique drilling • Negative splits as a simple tool for smarter intensity • Competition as data and intention, not just beating others Be on the lookout for next week's episode. 

We open up the back half of our gym survey results and explain the real tradeoffs behind schedule changes, facility upgrades, and member requests. We stay candid about what we can fix quickly, what takes time, and what we will not do, while keeping the focus on safety, fairness, and the long-term gym experience. • reflecting on why transparency creates better conversations • balancing a class-based CrossFit schedule with real member routines • weighing Sunday open gym requests against staffing and demand • revisiting late night class options and why attendance matters • debating more open gym time versus the benefits of classes • breaking down facility feedback on parking, layout, and organization • explaining the air conditioning situation, costs, and realistic timelines • committing to equipment fixes like more small plates and better storage • setting expectations for barbell and pull-up bar etiquette • calling for shared responsibility on bathroom cleanliness • clarifying what social media should showcase and how we handle privacy • discussing Outlast and Bison synergy while keeping memberships fair • explaining why security cameras exist and where we draw the line Be on the lookout for next week's episode.

We share the first CrossFit Bison member survey results and turn raw comments into a realistic plan for coaching, programming, and community. We talk candidly about what’s working, what needs to change, and what will never fit our current constraints.• why an anonymous survey gives clearer feedback and real accountability• how we read responses for trends without getting defensive• members asking for more unsolicited coaching cues and individual attention• the reality of coaching large classes while keeping flow and safety• keeping coach personality while setting minimum standards• warmup effort and preparation from both coaches and athletes• our programming goal: fitter faster while staying safe• why “more of everything” usually means the program is balanced• strength vs gymnastics demand and what that says about aging and goals• skills development through clinics and practice time outside class• why levels help athletes choose stimulus and drop RX vs scaled ego• dark week as a reset that shows what you can do• protecting a welcoming culture while addressing cliques and Saturdays• whiteboard scores as motivation, mirror, and occasional friction• events, friendships, and why community changes as life changesBe on the lookout for next week's episode.

We sit down with Dr. Alandra Greenley to talk about Hyrox’s rapid growth, what it takes to compete at the highest level, and how CrossFit and endurance training can fuel the same engine. We also get real about rule consistency, transition efficiency, and how she adapts training and mindset while racing and training during pregnancy. • Hyrox’s rise from niche race to global sport • Building a durable engine through swimming, endurance work, and CrossFit • Using breath control as a pacing tool under fatigue • Staying locked in through long efforts and high-focus work environments • A disqualification story that highlights transparency and consistent rules • Practical Hyrox performance gains through transitions, setup, and technique • Training while pregnant with smart intensity and flexible expectations Be on the lookout for next week's episode. 

We talk through why “more training” feels so tempting in CrossFit and how that mindset quietly turns into under-recovery, nagging injuries, and lost progress. We lay out a practical way to spot overtraining, scale intelligently, and stay competitive while still training for longevity. • Defining overtraining as training volume where injury feels inevitable • Why the whiteboard and social comparison push extra sessions • Training age, wear and tear, and why masters athletes need different guardrails • Using a risk-reward lens and making decisions before you walk into the gym • Use versus abuse and how to ramp volume without blowing up recovery • Accessory work as a legit path to getting fitter while banged up • Measuring progress without chasing the “wrecked on the floor” feeling • Why crushing wheelhouse workouts can widen the strength-weakness gap • Competition prep basics, peaking, and practicing skills over piling volume • Mindfulness to catch stress and external validation before it drives overtraining • AI programming as a helpful tool that still needs human judgment Be on the lookout for next week's episode. 

We break down Bison Benchmark 28 and why two scored runs with short rests turn a “simple” workout into a real test of pacing, recovery, and grit. We also explain how to pick the right level, track your data, and train smart all summer so the retest proves you actually improved.• The format of Benchmark 28 and why two run times matter• How to choose RPE for the first run without ruining the second• Why levels exist and how scaling protects the intended stimulus• Benchmarks as a gauge for progress instead of a leaderboard obsession• How winners are determined by biggest percentage improvement• Intentional warm-ups and skill focus as the fastest path to better scores• Practical pacing using reps per minute and tighter transitions• Barbell complex work and pull-up volume ideas for the retest• A caution on adding extra running and the overtraining trapBe on the lookout for next week's episode.

We break down what mindfulness actually looks like for CrossFit athletes when the workout hurts, the fear shows up, or the plan falls apart. We share real competition and injury stories that show how attention, gratitude, and identity can change performance and make training feel lighter. • Dan’s shift from trying to be “tougher” to noticing thoughts in real time • How mindfulness changes self-talk during pain, comparison, and fatigue • A before-and-after competition story that shows fear vs calm • Using mindfulness to handle injury and disappointment without spiraling • What “Calm In The Chaos” means and why it is not about chasing calm • Mechanics, consistency, then intensity as a way to train the mind • Why CrossFit community and hero workouts connect to purpose beyond self • The mental side of CrossFit longevity and why retention often fails mentally If you listen and you're not a member, you can send me a message on Instagram. You can send crossitbison at gmail.com. We'll get you in. 

We break down why so many CrossFit athletes work hard yet feel stuck, then lay out a simple framework to choose a clear path based on your real goals. We share three practical ways to improve that hinge on honesty, learning, and what you do when a workout starts to unravel. • three types of CrossFit athletes and why choosing a lane matters • avoiding the hamster wheel of changing goals week to week • filming yourself to check movement standards without ego • using video to verify reps, weights, and score accuracy • why “gym cheating” wrecks progress and makes coaching harder • listening to the whiteboard brief to learn faster • doing simple research between classes to break plateaus • preparing before class to get more from the hour • spotting recovery gaps through hydration, sleep, and nutrition trends • defining the workout breaking point and training your self-talk • real intensity versus fake intensity and how to stop wasting time • keeping the long game in mind when scores feel personal 

We break down the age group quarterfinals and semifinals with Bobby Wallam and ask what those tests really reward. We land on a clear takeaway: the workouts are fine on their own, but the season feels repetitive in time domains, loading, and key separators. • blending coaching, programming, and competing to sharpen decisions and cues • reframing injuries as constraints that can improve weaknesses and mindset • redundancy across tests and why variance matters for fair sport programming • why three-week testing can reward luck more than completeness • the case for mixing for time, for reps, and for loads across a season • time domains explained and why missing long tests changes who advances • strength testing options beyond a one rep max and how caps distort results • why light loads still matter for speed, technique, and high-level racing • repeated separators like strict handstand push-ups and what gets left untested Be on the lookout for next week's episode.

We’re under 24 hours from the 2026 online age group semifinal, so we lay out simple, real-world strategies to attack all five workouts without spiraling. We break down pacing, movement priorities, scoring traps, and how to choose a workout order that fits your body and your strengths. • pacing Workout 1 with steady snatch singles to protect grip for rope climbs • avoiding the five-foot barbell rule mistake that can erase reps • managing lateral burpee box jump overs and shuttle runs to save legs • treating double unders as the time sink and planning breaks under fatigue • approaching the two round Jackie style test as the weekend’s mental grind • getting off the rower and starting thrusters immediately before chalking • understanding the deadlift EMOM ladder and the tiebreak power clean strategy • choosing when to risk the next deadlift versus chasing tiebreak reps • treating Workout 5 as a strict handstand push up capacity test • avoiding early failure and using singles or small sets to survive the ladder • deciding workout order based on freshness, injury risk, and your best event • planning around overhead fatigue and low back sensitivity across the weekend Be on the lookout for next week's episode.

We react to CrossFit naming Bruce Edwards as CEO and ask why the job keeps changing hands so fast. We weigh OG credibility against the hard reality of private equity goals, shrinking affiliate counts, and what HQ support would actually move the needle for gym owners. • quick history of CrossFit CEO turnover and what it signals • how Berkshire Partners’ ROI timeline shapes leadership choices • why “CrossFit is huge” can still mean “small business” • Bruce Edwards’ background as COO and affiliate operator • the nostalgia trap and why old wins do not repeat • current state of affiliates, pricing pressure, and Open participation trends • where recent leadership falls short on digital strategy and education updates • why strong coaching alone does not guarantee a strong gym business • practical support ideas like metrics tools and quarterly reporting • expanding the CrossFit umbrella through programming tracks and modalities • tension between growth investments and raising affiliate fees • predictions on a longevity and medical direction for CrossFit 

I fly solo to break down the 2026 CrossFit Open with less emotion and more perspective, using the athlete experience, the affiliate reality, and what the workouts say about the CrossFit brand. We walk through 26.1, 26.2, and 26.3 to pull out practical lessons on inclusivity, logistics, mobility, pacing, and what to train for next year.• why Open programming critiques get biased fast• the three perspectives that matter: athlete, affiliate, brand• 26.1 as a leg stamina grinder and why wall ball volume can turn people off• what affiliates gain from simple setups and teachable basics• 26.2 as the most “Open” feeling test with overhead lunges, dumbbell snatches, and gymnastics progressions• how mobility limits overhead positions more than strength• the community impact of first ring muscle-ups and “who’s next?”• 26.3 lessons on burpee pacing and push-pull balance under fatigue• why the strength element felt late for many athletes and how it could shift• predictability trends in Open workouts and why surprises matter• what affiliates can measure from scores to coach better all year• the plan to retest past Open workouts as a yearly roadmapBe on the lookout for next week's episode.

We sit down with Xenom founder Keith Barlow to unpack a new CrossFit-licensed, two-day, 10-event competition designed to test broad fitness without watering down the methodology. We dig into programming choices, decathlon-style scoring, and how a global standardized format could strengthen athletes, affiliates, and the wider CrossFit ecosystem. • what Xenom is and why it is not fitness racing • the Decathlon of Fitness concept and how 10 events fit into two days • why Xenom is built for CrossFitters rather than maximum accessibility • how competitions shape gym culture and training priorities for affiliates • day one structure including max snatch, gymnastics, a 60-second bike sprint, barbell cycling, and a run-ski endurance test • decathlon-style benchmark scoring plus progressive point value within workouts • how programming decisions balance time domains, skills, and logistics across countries • judging, volunteer roles, and delivering a premium athlete experience • future event roadmap across the US and Europe • safety planning, medical coverage, and the approach to anti-doping and integrity Be on the lookout for next week's episode 

We break down the 2026 CrossFit Quarterfinal workouts with Bobby Wallum and Dan Coda and focus on what wins: clear plans, clean execution, and a mindset that doesn’t leak energy into excuses. We talk strategy for athletes chasing semifinals and for athletes who simply want their best weekend, then finish with simple ways to stay calm when nerves hit. • why we refuse to bash programming and focus on controllables • how to think about workout order without over-stressing • Workout 1 shuttle run turnarounds, overhead squat decisions, and why warm-up matters • Workout 2 choose-your-own-adventure rep schemes, grip fatigue, and when to prioritize muscle-ups • how the Workout 2 tiebreak can change your plan if you might not finish • Workout 3 deadlift strategy, double-under mindset, and when to push for tiebreak • practical logistics like multiple barbells and smart loading help • Workout 4 row pacing, clean and jerk singles, and strict handstand push-up failure management • closing advice on nerves, tunnel vision, and being proud of the effort Hit us up if you need any help. 

We react to Don Faul stepping down as CrossFit CEO and talk through what leadership churn really changes for affiliates and everyday CrossFitters. We also challenge gym owners to stop waiting for HQ to fix everything and start winning the only battle that matters: how people feel when they walk through the door. • Don Faul’s exit and why the timing lands during the Open • What CrossFit HQ improves under Faul including affiliate communication • The tough metrics Open participation down and affiliate count shrinking • Old school CrossFit culture versus business realities like fee increases • Missed strategic bets including Hyrox and better media storytelling • Outlast as a CrossFit adjacent model that brings new people in • How to market CrossFit to younger adults without losing the message • Story driven content that fights the “CrossFit is dangerous” stereotype • Why affiliate owners and coaches control retention more than HQ • The service mentality test greeting drop ins and building real community 

We break down CrossFit Open 26.3 with a focus on mindset, pacing, and clean movement so you can get more reps and suffer less. We share what we saw on the gym floor and how a simple plan can keep you from blowing up when the bar “suddenly” gets heavy. • setting a mental rule to drop negative thoughts before starting • accepting the tight time cap and choosing a realistic rep goal • learning from three athlete styles: lifter, pacer, gritty grinder • prioritizing technique and warm-up quality for efficiency • spotting the built-in traps: 24 burpees per round and repeating rounds • using reps-per-minute math to create a pacing plan • avoiding the early sprint that creates an early pain cave • choosing smart thruster breaks to protect shoulders for burpees • deciding when singles vs touch-and-go cleans save time • avoiding common clean no-reps by showing full extension Be on the lookout for next week’s episode 

We break down the new Open workout and show you how to choose RX or scale, pace the lunges and snatches, and arrive at the final gymnastics with confidence. Mobility, mindset, and smart reps-per-minute planning turn a chaotic test into a clear plan.• choosing RX or scale using a two‑thirds rule• leaderboard quirks and why stimulus matters• scaled path realities for jumping and strict pull limits• overhead lunge mobility and non‑alternating rule• universal pacing to protect final gymnastics• reps‑per‑minute math and scorecard details• tiebreak trade‑offs versus total reps gained• mental game for failed attempts and confidence• warm‑up that simulates fatigue and counts stepsBe on the lookout for next week's episode

We unpack the 90–10 rule of passion during the CrossFit Open, why disappointment hits so hard, and how to turn 26.1 into better choices for 26.2 and 26.3. One shot versus repeat, ego versus growth, and the simple habits that change recovery and results.• the 90–10 reality of loving the Open• community strength and the hidden stress of hosting• three post‑workout mindsets and their traps• honest reasons athletes repeat and why image is hollow• what banning repeats would change about effort• fear of failure versus true competition• raising the hard‑work threshold under fatigue• recovery levers: hydration, sleep, stress, alcohol• do’s for reflection and preparation• don’ts: outside opinions, shortcuts, self‑blame• building resilience and moving on to 26.2 and 26.3Be on the lookout for next week's episode

We break down CrossFit Open 26.1 as a lower-body stamina test where efficiency beats raw engine, then map realistic goals using reps-per-minute pacing. We share simple wall ball fixes, smarter med ball stepovers, and mental tools to handle the 66-rep wall.• why 26.1 rewards leg stamina and posture• the wall ball cues that save energy• hand and catch height to prevent misses• core-to-extremity timing for stronger throws• carry options for med ball stepovers• where to breathe and where to push• pacing by reps per minute for clear goals• how to set top 25% targets• the mental plan for the struggle pointThank you, everybody, for taking the time out of your day to listen to the Herd Fit podcast. Be on the lookout for next week's episode

We share why this year’s Reset worked better: clear habits, honest metrics, and real accountability that turned effort into momentum. We contrast weight loss myths with a lifestyle approach that protects muscle, builds community, and keeps progress sustainable.• accountability groups that nudge action and reduce friction• reset vs weight loss focus on lifestyle not quick cuts• using InBody to track body composition not just weight• habit stacking for protein, produce, water, sleep, meditation, steps• training with intention and near-failure to build muscle• logging to spot hidden calories and mindless snacking• momentum over perfection and the next best choice• potluck, education, and mindful eating to deepen connection• what to do when results stall and how to restart• consistency as the long game with simple daily wins

We compare performance-driven CrossFit culture with health-first Outlast training through two athletes’ real results, from autoimmune remission to rebuilt motivation and strength. We also share why we still do the CrossFit Open and how benchmarks and nutrition keep progress honest.• shifting from whiteboard scores to intrinsic motivation• endurance grit and identity formation as “Athlete Sherry”• Graves disease, cortisol management, and muscle gain• protein tracking, MyFitnessPal, and gamifying habits• no RX, coaching nudges, and choosing the right load• benchmarks for accountability without public ranking• community blend across Bison and Outlast during the Open• tempo training improving form, depth, and joint health• reassessing seasons of life, aging, and menopause impacts• what Outlast could add next for space and connectionThank you, everybody, for taking the time out of your day to listen to the Hurt Bit podcast. Be on the lookout for next week's episode.

We pack the room with Bison coaches to demystify the CrossFit Open and show how three weeks can unite first-timers and competitors. Stories, pacing tips, judging standards, and team pride make the case that this is a community benchmark, not just a contest.• what the Open is and why it unites a gym• how first-timers set expectations and find support• why to bias engine and bodyweight practice• pacing, nerves, and smart redo decisions• judging standards, integrity, and calm communication• intramural teams and inclusive scoring• competitive drive without toxic rivalry• using the Open as your yearly fitness markerDo it for Bison

We challenge the claim that CrossFit relies too much on machines and map a smarter middle ground where rowers, bikes, and skis drive intensity safely without replacing skill. We split sport from health, dig into programming choices, and show how data and pacing make athletes better.• how machines change programming for safety and fairness• when machine subs support joints and still raise intensity• why snatches do not equal a row and bad substitutions fail• testing skill under fatigue without spiking injury risk• zone 2 as aerobic capacity, not an “easy day”• pacing lessons you can’t fake: splits, RPMs, calories• sport vs health: where machines fit and where they don’t• the one machine we’d keep and why• guidelines for coaches to use machines with intentThank you everybody for taking the time out of your day to listen to the Herdfit podcast. Be on the lookout for next week's episode

We break down how wearables actually help you train, recover, and stay healthy, from Whoop and Apple Watch to the CrossFit-focused WURQ. The talk digs into accuracy, friction, and how to use data without letting it run your life.• shifting from ego lifting to longevity and readiness• what Whoop gets right about sleep, HRV and day strain• where WURQ shines on reps, rest time and pacing• limits of automation and the cost of extra setup• using trends over single-day scores to guide choices• potential for AI, video and smart fabrics in next-gen trackers• injury risk, asymmetry and ROM as future insights• nutrition links, macro estimation and hydration cues• choosing a wearable based on your real goalThank you, everybody, for taking the time out of your day to listen to the Herd Fit podcast. Be on the lookout for next week's episode

We dig into practical goal setting for the new year, focusing on clear targets, accountability, and daily execution. David shares three do’s and three don’ts to help turn short-lived resolutions into steady habits across fitness, health, and life.• why community energy boosts effort• speaking goals aloud for accountability• making goals specific and measurable• stacking daily wins to reduce overwhelm• normalising failure as part of progress• avoiding comparison with others’ results• rejecting the victim mindset and finding solutions• owning outcomes and continuing after setbacksBe on the lookout for next week’s episode

We trace Legends’ growth from hotel lobbies to a smooth, on-time Arizona State production while unpacking what keeps masters athletes competing: mindset, community, and sustainable training. Tracy and Kathleen share honest wins, near-misses, and how experience turns pressure into poise.• evolution of Legends logistics and scoring• the masters field deepening and raising the skill bar• why competition fuels connection and purpose• training arcs from semifinals to qualifiers to event day• preparing for unknown tests with broad, simple habits• game-day mindset, pacing, and letting go after setbacks• reflections on lifting under pressure and swim fears• what’s next: lower-pressure season, partner comp goalsThank you, everybody, for taking the time out of your day to listen to the Herd Fit podcast. Be on the lookout for next week’s episode

We share a candid three-day recap from Legends 2025: a humbling swim, a debated strength tiebreak, and a return to classic mixed-modal tests that rewarded skill under fatigue. Community, cues, and composure turn rough starts into honest wins, even without the podium.• traveling to compete with teammates and why it matters• interval swim scoring change and pacing consequences• technique first approach to swimming efficiency• max snatch plus overhead squat strategy and judging depth• tiebreak incentives and cleaner alternatives• gymnastics under fatigue as the separator• handling double-under errors without derailing focus• heavy thrusters and wall-facing handstand push-ups tactics• failing strict reps and resetting with longer rest• four-minute sprint stimulus and VO2 ceiling• cut lines, logistics, and saving high skill for finals• mindset, ownership, and finding value in hard weekendsSign up for the CrossFit Open. We’ll all do this together at the gym and support you

We welcome Noah back to share how CrossFit and the Bison community helped him rebuild after a hard reset, from first-day nerves to chasing the Open with intention. We unpack coachability, scaling, and the power of belonging to make training sustainable and meaningful.• why community support turns effort into momentum• how to scale to preserve intensity and avoid injury• writing down lifts and workouts to build consistency• targeting weaknesses like jump rope and wall walks• using coaching cues to improve technique mid-workout• choosing scaled or RX for the Open with purpose• building aerobic capacity and engine the smart way• finding identity and confidence through shared training• goals of earning the L1 and coaching in the futureThank you, everybody, for taking the time out of your day to listen to the Herd Fit podcast. Be on the lookout for next week's episode

Two athletes prove that getting older can mean getting stronger. We share how CrossFit, routine, and smart scaling rebuilt capacity after surgery, reversed a long decline, and made real life feel lighter.• why “I’m getting old” is the wrong script• early sports roots shaping mindset and grit• starting CrossFit in your 60s with coaching and progressions• Abigail’s CDH1 gene story and total gastrectomy• rebuilding weight, strength, and confidence with scaling• shifting from endurance-only to strength-centered training• being “ready for anything” outside the gym• avoiding injury by managing ego and volume• how CrossFit complements swimming, running, and daily demands• protein choices, simple nutrition wins, and body comp shifts• sleep routines that support recovery and longevity• parting advice: train for yourself and keep the planBe on the lookout for next week's episode

The best gyms don’t just add classes; they build pathways. We brought all four Bison Fitness owners, David Syvertsen @davesy85, Adam Hawkinson @hawkabn, Sam Rhee @bergencosmetic and Mike DaSilva  together to share how our community evolved from a single CrossFit track into a fuller system—without losing the camaraderie and push that made it special. You’ll hear real stories, honest tradeoffs, and the programs that are helping members feel better, train smarter, and stay longer.We break down “Stretch,” our coached mobility class with instructor Kristen Fazio @kristenfazyoga that finally makes recovery consistent and useful. Then we dig into Power Nutrition, @_pwr_nutrition a coaching-led approach with Kelly Cavin @kellycavinnutrition and Kayla Andrews @_kayla.andrews that’s already helping 50+ members dial in weight loss, energy, protein, water, and sustainable habits. From there we compare Bison and Outlast @outlast_fit : same community, different stress. If you’re coming back from injury, managing family chaos, or just tired of chasing the whiteboard, Outlast provides smart tempo strength, machine intervals, and longer conditioning that leaves you feeling human the next day.For the performance-minded, we unpack Next Level @nextlevelprogram: individualized programming and Level 3 templates for engine, strength, and mixed-modal work with a clear path to HYROX training. It’s not “more for more’s sake.” We talk about the guardrails—sleep, protein, mobility—and why local coaching feedback beats anonymous online plans. Finally, we guess what’s next in the future: more recovery options, consistent kids training, expert seminars, and even mental skills support to tackle the mindset side of progress.If you’re curious about mobility for CrossFit, nutrition coaching, HYROX prep, functional strength, or longevity training, this one gives you a guided tour of what’s working—and how to plug in. Enjoy the ride, then tell us where you want help next. Subscribe, share with a friend who needs a nudge, and leave a review to help more people find their best training home.@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

We welcome Dan to the Thursday morning coaching role and unpack what it truly takes to run a room with care, structure, and humility. Movement quality, time management, and lifestyle discipline frame a bigger idea: sport and general fitness feed each other when the culture is right.• why timing, commitment and family readiness matter for coaching • movement quality as the foundation for progress and longevity • cues that land: saying one idea five different ways • sport versus fitness as a complementary cycle • discipline in sleep, nutrition and habits made practical • how class flow, brevity and transitions keep sessions great • trust, names and knowing people beyond the whiteboard • why coaching should improve your own athletic performance

We audit a popular seven-event “fittest” test, surface its power bias, and offer a clearer, safer, and more complete way to measure broad fitness. We keep skills accessible, tighten standards, fix load ratios, and build a day that any serious gym can run.• defining fitness before testing it• why a mile run is not endurance• where single-rep power tests fall short• safer strength standards and judging• fixing male to female load ratios• adding repeatable power and strict bodyweight work• using carries, lunges, and sleds to bridge strength and capacity• building a 6–8 hour event with recovery windows• balancing inclusivity with honest difficulty• mental resilience as part of the test“Go listen to Episode 533 of the Joe DeFranco Industrial Strength Show and tell us what he got right and wrong.”

We talk with longtime affiliate owner Tim Carroll about the real work behind running one gym, then three, and why delegation and culture are the only way to last. Hiring, pay, boundaries, and the hard talks you avoid until they cost you more come into focus.• shifting from workouts to business operations• building a repeatable coaching pipeline• paying fairly within real revenue limits• handling rent hikes and post‑COVID plateaus• incentives for retention and referrals• when friendship becomes management• delegating, documenting, and installing trust• staying visible without burning out• why impact and relationships keep you goingThank you everybody for taking the time out of your day to listen to the Herd Fit podcast. Be on the lookout for next week's episode

We unpack what CrossFit means after a combined 26 years of affiliate ownership—community, business, and brand—and ask whether the new “hard work, no shortcuts” campaign reaches new people or just rallies the faithful. We explore missed partnerships, HYROX momentum, and a practical path forward built on prescriptive coaching and real member stories.• defining CrossFit now—modality, community, or business• community loyalty vs the need for profit• rising fees and what HQ delivers to affiliates• early rebel branding vs today’s polished hard-work message• HYROX growth and why affiliates aren’t seeing the spillover• program fit, scaling psychology, and movement preferences• missed opportunities in partnerships and media strategy• prescriptive coaching as a true differentiator• storytelling that lowers fear and builds belonging• simple, repeatable actions owners can use to growThank you everybody for taking the time out of your day to listen to the Herd Fit podcast. Be on the lookout for next week's episode.

We talk with Rachel about choosing sobriety without a rock-bottom moment, how COVID habits quietly escalated, and why better sleep, calmer mornings, and stronger training made the change stick. Clear data, simple choices, and community support shape a confident new identity.• background, first steps into CrossFit, early intimidation• COVID escalation from weekends to nightly drinking• dopamine mechanics and the myth of “chasing the first buzz”• decision point: moderating vs stopping completely• measurable wins: deeper sleep, lower resting heart rate, normal blood pressure• social navigation: dinners, weddings, concerts without alcohol• discipline transferring to career moves and training consistency• practical strategies: tracking sleep, swapping rituals, staying busy

Two CrossFit athletes share their harrowing experiences with heart attacks that occurred during or shortly after CrossFit workouts, revealing how cardiac events don't always present with typical symptoms. Scott Rossen and Mike McKinney offer raw, emotional accounts of their journeys from initial symptoms through hospitalization to their ongoing recovery processes.• Scott experienced shortness of breath rather than chest pain during CrossFit Open workout 25.3• Mike felt persistent chest "discomfort" after workouts, not recognizing it as a heart attack• Both men learned they had family histories of heart disease they hadn't fully appreciated• Scott flatlined for 30 seconds during treatment, while Mike had "over a 50% chance" of dying• The recovery process involves not just physical rehabilitation but significant emotional processing• Both athletes have modified their approaches to fitness, focusing more on sustainability than intensity• Scott now works closely with a nutritionist to support his heart health• Mike has had to say farewell to competitive CrossFit but continues regular workouts with modifications• Both emphasize how the CrossFit community supported them through their recoveries• Their experiences highlight the importance of not ignoring unusual symptoms during or after exercise

The CrossFit Games 2026 season announcement brings significant changes, most notably the return to 25% advancement from Open to Quarterfinals and the introduction of in-person semifinal opportunities for masters athletes. Sam and Dave discuss how these shifts could impact both elite competitors and everyday gym members while considering CrossFit's strategic position in a changing fitness landscape.• Return to 25% Open-to-Quarterfinals advancement rate, making next-level competition accessible to more athletes• New Air National Guard sponsorship strengthens CrossFit's military connections• Live semifinal opportunities for masters athletes at select events like Syndicate Crown• Open registrations dropped significantly in 2025 (233K compared to 350K in 2024)• Competitive pressure from High Rocks events which saw 550K participants• CrossFit appears to be shifting toward greater inclusivity rather than exclusivity• Open remains a valuable goal-setting tool regardless of competitive aspirations• Uncertainty about CrossFit's future creating both challenges and opportunities• Timing announcements earlier helps affiliates and athletes prepare better• Creating goals around the Open helps combat fitness decline as athletes ageGet ready for the CrossFit Open starting late February 2026 and start planning your training now if making quarterfinals is your goal!

Kelly and Kayla from Power Nutrition join us to discuss their approach to nutrition coaching that focuses on fueling both performance and everyday life, breaking free from diet culture mentality, and building sustainable habits that lead to lasting results.• Power Nutrition is built on three core principles: performance, wellness, and results• Both coaches have personal experiences overcoming restrictive diet culture mindsets• Nutrition coaching isn't just about food quality or macros - it's about the whole person• Most clients aren't eating enough rather than eating too much• Sustainable results require minimum 3-month commitment to develop lasting habits• Weekly check-ins provide accountability and prevent momentum loss• InBody scans offer objective measurements but are tools, not the final word• Food freedom comes from learning how to fuel properly without obsessing• The best time to start is now - not after holidays or when life "calms down"• Power Nutrition coaches work with clients at all fitness levels and all goalsIf you're interested in learning more about Power Nutrition or want to work with Kelly or Kayla, follow them on Instagram @_PWR_nutrition or visit them at Bison CrossFit.

Coach David Syvertsen welcomes Bob Wallum, the eighth-ranked 35-39-year-old athlete in the world, fresh off the CrossFit Games in Columbus, Ohio. The conversation explores Wallum's journey from Bison coach to elite CrossFit Games competitor, diving into his competition experience, training philosophy, and mindset.• Competing alongside CrossFit legends like Scott Panchik and Sam Dancer• The experience of coming back from early events that weren't his strengths• Managing physical and mental fatigue six weeks before competition• Why strength is "the price of admission" for competitive CrossFit• Finding balance between pushing limits and preventing injury• Building muscle as the most important factor for long-term health and performance• Simple approach to supplements: creatine, electrolytes, and pre-workout• Balancing family life and coaching with high-level competition• Post-competition mindset and avoiding the rush to compete again too soon• Plans to address injuries before preparing for next year's OpenStay tuned for information about Bob's strength-focused programming through Next Level, designed to help athletes of all levels develop the foundation they need for CrossFit success.

Brian, owner of Asbury Park Summer Games, shares his journey from CrossFit athlete to competition organizer and his mission to preserve the event's legacy while building its future. His passion for inclusivity and community comes through as he reveals plans to weatherproof next year's competition, continue the three-day format, and create an experience that serves athletes of all levels.• Started CrossFit 15 years ago, competing at APSG before becoming its owner• Sees himself as a "shepherd" of the competition, respecting the foundation built by original owners• Created an inclusive environment with activities for kids and families despite weather challenges• Plans to maintain the popular "Friday Night Lights" concept that allows all divisions to compete under the lights• Believes CrossFit has become too exclusive and aims to recapture the community spirit of the sport's early days• Wants to collaborate with other competition organizers rather than viewing them as competition• Emphasizes that when one gym or competition succeeds, the entire CrossFit community benefitsListen to more episodes of the Herd Fit Podcast with Dr. Sam Rhee and Coach David Syvertsen for insights on enhancing your healthy lifestyle through fitness, nutrition, and mindset.

What happens when your CrossFit gym goes dark? Coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic dive deep into their CrossFit Bison's unique Dark Week experience – where workouts remain completely hidden until athletes walk through the door.They explores the fascinating psychological impact of removing workout previews. While some members struggle with the lack of control, others discover unexpected freedom when forced to trust their fitness completely. As Coach David explains, "If your true goal is to become a fitter version of yourself, you're going to have to do things you don't want to do."The hosts share candid insights about programming challenges, athlete reactions, and even expose how some members secretly try to peek at workouts ahead of time (spoiler: it ruins the experience like finding Christmas presents early). They tackle practical concerns like equipment preparation while highlighting profound benefits including breaking the subconscious bias of cherry-picking workouts and building mental resilience.Perhaps most compelling is how Dark Week reveals character. Those who embrace the unknown with humility often benefit most, while those who resist relinquishing control miss valuable growth opportunities. The discussion ultimately circles back to CrossFit's foundational principle of preparing for the "unknown and unknowable" – something many athletes gradually drift away from as they settle into comfortable routines.Whether you're a CrossFit veteran seeking to recapture early excitement or a fitness enthusiast curious about mental training aspects, this episode offers thoughtful perspectives on breaking patterns and embracing discomfort. Listen now to challenge your own approach to fitness and discover why sometimes not knowing might be exactly what you need.@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

What happens when passionate gym members step into coaching roles? In this revealing conversation, Coach David Syvertsen @davesy85 sits down with Coaches Keith Andrews @keithandrews1 and Tara Porfido @tporf – two CrossFit Bison members who successfully made the transition to becoming beloved coaches at the gym.The journey from workout partner to workout leader isn't always straightforward. Keith and Tara candidly share the unexpected challenges they encountered, from the surprising amount of behind-the-scenes preparation to the delicate balance of coaching friends they once trained alongside. Tara, with her physical therapy background, and Keith, with his baseball coaching experience, bring unique perspectives on what truly makes someone an effective coach in the CrossFit environment."A good coach has the mindset that asks 'what can I give versus what can I get?'" Keith explains, revealing the service mentality that drives exceptional coaching. Meanwhile, Tara shares how seeing members achieve breakthrough moments provides unmatched fulfillment: "I'm that coach who's jumping up and down hands in the air when people hit PRs."The conversation delves into CrossFit Bison's structured coaching internship program, time management challenges, and the art of effective class leadership. You'll discover why creating the perfect playlist takes longer than you'd think, how coaches mentally prepare for classes days in advance, and why knowing when to start your warm-up is crucial for a seamless CrossFit experience.Whether you're a CrossFit enthusiast curious about what your coach is really thinking, someone considering stepping into coaching shoes, or a gym owner looking to develop your coaching staff, this episode provides an authentic look at what makes community-centered coaching truly special. What begins as a passion for fitness often evolves into something much more meaningful – a chance to serve others and truly impact lives through movement.@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

Ever wonder what it's like to tackle one of fitness's fastest-growing challenges alone? In this revealing conversation, CrossFit Bison member Dan Greenberg @danmg1128 takes host coach David Syvertsen @davesy85 through his journey of completing the Hyrox race as a solo competitor. What makes this story particularly remarkable is Dan's comeback from a potentially career-ending back injury that required surgery just a few years prior.Dan shares how he went from being told he had "the worst squat ever seen" to becoming one of the strongest pound-for-pound athletes at his gym. His spontaneous decision to register for Hyrox came without specific training beyond his regular CrossFit routine, yet he completed the challenge with impressive consistency. Maintaining an eight-minute mile pace across eight 1000-meter runs while tackling stations including ski erg, sled push/pull, rowing, and wall balls, Dan discovered that the running portions were surprisingly easier than the strength elements for many participants.The conversation explores the fascinating logistics of Hyrox, which has grown from 700 participants in London to over 40,000 registrants worldwide in just a few years. Unlike traditional CrossFit competitions that can span entire days with significant downtime, Hyrox offers an efficient, streamlined experience with excellent spectator engagement. Dan and host David Syvertsen debate whether the event will maintain its explosive growth trajectory or follow other fitness trends that have plateaued after initial enthusiasm.Perhaps most valuable are Dan's insights about training for such events. While many assume running capacity is the primary determinant of success, Dan highlights the often-overlooked importance of strength training. The stronger you are, the less each station depletes your energy reserves for the runs. His experience proves that CrossFit provides an excellent foundation for High Rocks, though specific training for certain elements like the sled pull can make a significant difference in performance.Ready to push your fitness boundaries in a new way? Dan's story might just be the motivation you need to take on your first Hyrox challenge.#Hyrox #HyroxTraining #HyroxWorld #HyroxAthlete #HyroxCompetition #HyroxLife #HyroxWorkout #HyroxCommunity #HyroxPrep #HyroxJourney@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

What does it take for two busy working moms to conquer one of the fastest-growing fitness challenges in the world? With host coach David Syvertsen @davesy85, Keren McKinney @kerenmckinney and Ashley Syvertsen @ashleyann522 pull back the curtain on their recent High Rocks race experience in New York City, revealing the reality behind the Instagram-worthy finish line photos.The conversation dives deep into what truly matters when preparing for such a physically demanding event. Keren, a former college soccer player and nurse with four children, paired with Ashley, who readily admits "I don't run, I don't like to run" to tackle what they describe as a race that's "90 percent running." Their candid discussion about training strategies uncovers a crucial insight: success came from adding specialized Sunday sessions focused specifically on transitioning between running and workout stations—the exact format they'd face on race day.Most compelling is their approach to teamwork. Rather than simply splitting the work evenly, they strategically played to each other's strengths. "I would come in and do the station and then be able to rest before the run was huge for us," Ashley explains, while Keren acknowledges, "I need to train harder next year because I was so gassed after a couple of the stations, being the one having to run again." This honest assessment of their partnership demonstrates the thoughtful planning required for team success.Beyond physical preparation, they share the logistical challenges rarely discussed—from not knowing their heat time until three days before the race to walking "5,000 steps looking for water" at the venue. Their running splits reveal remarkable consistency throughout the race, maintaining nearly identical lap times from start to finish despite fatigue.The most powerful moment? Crossing the finish line hand-in-hand after pushing each other past their perceived limits. "There were times in the race when I wanted to walk because I was so tired, but I'm not going to walk because Ashley's not going to walk," Keren reflects. They're already planning next year's race, with improved strategies and faster targets.Ready to take on your own fitness challenge? Listen now, then subscribe and share your thoughts on how you balance life's demands while pursuing your fitness goals.#Hyrox, #HyroxTraining, #HyroxWorld, #HyroxAthlete, #HyroxCompetition, #HyroxLife, #HyroxWorkout, #HyroxCommunit #HyroxPrep, #HyroxJourney@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

What does it take to become the first state wrestling champion from your school in nearly 60 years? Today's guest, Francesca Gusfa @francescagusfa, joins coach David Syvertsen @davesy85 as she shares the remarkable journey that led her to make history at Ridgewood High School.Fresh off her state championship victory, 18-year-old Francesca opens up about the winding path that brought her to wrestling excellence. Unlike her brothers who started wrestling early, Francesca initially pursued gymnastics and other combat sports before fully committing to wrestling. That diverse athletic foundation gave her exceptional body awareness and movement patterns that now define her quick, powerful wrestling style.The conversation dives deep into the mental game that separates good athletes from champions. With refreshing candor, Francesca admits, "For me, the mental game is the toughest one." She details how losing last year's state championship became the fuel for her triumphant return, and how visualization practices helped her overcome performance anxiety. Her insights about pre-competition mindset and the challenge of "staying on top" reveal wisdom beyond her years.Perhaps most fascinating is Francesca's perspective on women's wrestling's rapid growth. As one of the pioneering female wrestlers at her school, she's actively working to recruit and train the next generation of girls to the sport. Her story illuminates how quickly opportunities are expanding for female wrestlers, from high school competition to collegiate programs.Whether you're a wrestler, an athlete in any sport, or someone who appreciates the psychology of high performance, Francesca's journey offers valuable lessons about resilience, discipline, and the power of mindset. Listen now to discover how this remarkable young athlete balances 6am training sessions, academic excellence, and championship aspirations while helping build the future of women's wrestling.@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

From old locker rooms to a thriving fitness space – join coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic as they peel back the curtain on the first exciting month of our new gym Outlast Fitness @outlast_fitness, our newest venture located right in front of CrossFit Bison.The questions have been flooding in: Who is Outlast for? How does it differ from CrossFit? Is it a stepping stone to more intense training or its own complete fitness approach? We tackle these questions head-on while sharing the candid conversations we've had with members, coaches, and curious fitness enthusiasts.At its core, Outlast fills a critical gap in the fitness landscape. While CrossFit delivers unmatched results through its methodology, many people remain intimidated by barbells, pull-up bars, and the perceived intensity. Outlast maintains the strength-training focus that's essential as we age but packages it differently – using dumbbells, kettlebells, and functional movements in smaller, more personalized classes that one member described as "feeling like personal training."We explore the fascinating dynamics between the two programs, including the CrossFit athletes who have found a new home at Outlast and the newcomers who might eventually try CrossFit after building confidence here. The coaches share how coaching smaller groups creates a different but equally rewarding challenge, allowing for deeper connections and more focused movement coaching.The programming philosophy blends CrossFit methodology with accessibility, creating workouts that can be scaled for everyone from fitness beginners to seasoned athletes. As Coach Dave notes, "At the end of the day, if Adrian Bozman was sitting here, a lot of what we're doing in Outlast you would say is CrossFit – just one aspect of it."Whether you're curious about functional fitness, contemplating a change in your routine, or simply interested in how fitness communities evolve, this conversation offers valuable insights into creating fitness spaces that truly serve diverse needs. Subscribe to hear more as we continue documenting this journey!@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

Veteran coach Kristy Link returns to share her fascinating journey from CrossFit gym owner to golf fitness specialist, revealing how diverse coaching experiences create better, more adaptable coaches.Kristy begins by reflecting on her transition after selling Brazen CrossFit, one of New Jersey's original CrossFit gyms known for its distinctive go-for-broke style and fiercely competitive athletes. She discusses how her coaching philosophy has evolved through teaching different populations – from complete beginners to high-level CrossFit competitors, and now collegiate swimmers and golfers.The conversation explores the progression of becoming a better coach through diverse experiences. From teaching herself Olympic lifting movements when resources were scarce to eventually training other coaches, Kristy emphasizes how learning from mistakes creates intuitive coaching wisdom. She shares how her background in yoga has enhanced her understanding of mobility and movement patterns critical for athletic performance across disciplines.We dive deep into golf-specific training, with Kristy explaining why mobility often edges out pure strength for golf performance. The rotational strength required for the golf swing highlights a gap in many fitness programs – including CrossFit – that neglect this critical plane of movement. Through her TPI (Titleist Performance Institute) screening process, Kristy assesses golf clients' limitations and designs programs addressing their specific needs beyond merely "hitting the ball farther."The discussion touches on the mental aspects of golf performance, the challenge of maintaining focus during a four-hour round, and how physical preparation creates mental confidence. We examine why golf requires a different mental approach than CrossFit, where you can simply "try harder" – in golf, sometimes you need to try less.Ready to improve your movement quality for golf or any other athletic pursuit? Follow Kristy at KristyLink.com or @Kristy_link on Instagram to connect with a coach whose diverse experience might be exactly what you need to break through your current limitations.@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

Veteran CrossFit coach Michael DelaTorre @thecoachmiked joins the coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic to share wisdom gleaned from coaching an estimated 15,000 classes across multiple facilities. This conversation dives deep into the evolving nature of coaching across different environments—from young professionals in urban settings to diverse suburban populations.Mike reveals his coaching journey, which began with track and field in 2000 before discovering CrossFit while still a bodybuilder. His story highlights how the joy of seeing others progress became a driving force in his career, despite the modest pay and demanding hours. Through transitions between various facilities—Motown, Hoboken, Parabolic, and now Bison/Outlast—Mike learned valuable lessons about adaptability and maintaining core values. His time at a sports performance facility taught him to sometimes slow things down for longevity and simplify approaches for the average fitness enthusiast. As he notes, most people don't need complicated programming to get fit.Perhaps the most fascinating discussion centers around a philosophical shift: moving from "building culture through fitness" to "building fitness through culture." The hosts explore how creating welcoming environments and fostering relationships might be more sustainable and inclusive than the traditional high-intensity CrossFit approach. This represents not just a change in coaching style, but a maturation that comes only through extensive experience.Whether you're a coach seeking wisdom or someone interested in fitness community dynamics, this conversation offers valuable insights about maintaining passion through life's changes while creating environments where diverse populations can thrive. As Mike concludes, "Always find the joy in what we do"—advice that transcends coaching and applies to any meaningful pursuit.@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness