Episodes
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Getting Healthy in the Online Age
In the second and part of this series, we cover a broad stretch of hot topics in the nutrition world: including what’s the buzz about creatine, can general nutrition advice be applied across genders, fuelling for early morning workouts, and who and when you should be taking electrolytes. 0:40 -...
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Building a Healthy Relationship with Food with Jules and Sam
In the first part of our two part series, we sit down with Coaches Jules and Sam to talk about their experiences as nutrition coaches. We learn what their approaches to nutrition are as nutrition coaches, the importance of habit building in a nutrition plan, what working with a nutrition coach…
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Coach's Corner: In-House Comp 2023
In this episode, Paul, Sam, Alessia, and Rez sit down to preview the in-house comp and get athletes fired up. They discuss what teams they're excited to see, predict what skill sets will shine, offer advice to in-house comp rookies, and generally send good vibes heading into competition day.…
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The Life of a Student-Athlete
In this episode, we sit down with undergraduate students, NCR members, and best friend duo: Jules Lemire and Jane Kimball. In the name of a new school year beginning and as a welcome back to our students, we chat about their academic lives, their athletic lives, and the interactions between the...
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Programming Review: Priorities, CAP, and Who Needs Personalized Programming?
In the episode, Reza and Sam chat about the launch of the "Priorities" programming at CrossFit NCR. This leads to conversations about who needs personalized programming, how to know if your programming is working, how to attack your weaknesses, and more. 0:30 – What is “programming”? What is...
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Semi-finals Recap with Team NCR Nation
In this episode, PT hosts two members of team NCR Nation, Kendra and Tyler and their coach, Sam, to debrief their trip to Orlando for the North American Semi-finals. The group takes a dive into the highs and lows of events over the weekend, making special mention of Event 1 and Event 4. Kendra…
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Justin Mangat: Open Insights, Member Shout-outs, and Coaching Pinnies
In this episode, Reza sits down with long-time NCR and 2022 NCR Nation Award winner: Justin Mangat. Justin and Rez chat about Justin’s journey from San Francisco to Ottawa, why we need more representation of the "every day" CrossFitter, and why he's proud of his NCR workout-pals this season. 2:05…
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Gender, Body Image, and the Role of Community in CrossFit
This episode features two staple NCR members, Ella and Gabbie, and NCR coaches, Kayley and Alessia. These four sit down to talk about Ella and Gabbie’s first classes at NCR, what “stereotypes” they heard about CrossFit before their first class, how CrossFit training has radicalized their...
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Introducing CrossFit NCR Colonnade
On this week’s episode of the NCR Podcast, Rez, Sam and PT sit down to talk about their new venture with their second CrossFit NCR location, NCR Colonnade, discuss the importance of community in a fitness space, their competitive plans for CrossFit NCR in the 2023 season, and reminisce on their...
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Rapid Fire Fitness Questions
This episode is a light and casual one. Here, Sam, Rez, and Alessia answer some rapid fire questions about CrossFit in a conversational style setting. 4:50 - Sub 5’ mile or squat 500lbs? 10:20 - If you could eliminate one weakness, what would it be? 14:10 - What’s your favourite fitness…
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Coaches' CrossFit Games 2022 Recap
*due to some technical difficulties, this episode is an unintentional abrupt ending. In this week’s episode, Reza, Sam and Alessia offer their two-cents on the 2022 No Bull CrossFit Games. They discuss the programming, the unique movements premiered at the events, an shocking and unsurprising...
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Sam Meahan's Story - Mental Fitness, Peace and CrossFit
*Content Warning: This episode mentions depression, suicide, addiction and other mental-health related topics that some may find triggering* If you are struggling and need help, you can call the Ottawa Mental Health Crisis Line: 613-722-6914. This episode spotlights Coach Sam Meahan. He kindly…
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Mason Alberts on FYR, The CrossFit DEI Council, and Creating Greater Access to CrossFit
This week, we bring executive director of Forging Youth Resilience (FYR), DEI council member and long-time NCR member, Mason Alberts. Mason discusses FYR, their goals as an organization, her involvement with CrossFit's DEI council and mitigating barriers to entry to CrossFit 4:11 - Introducing...
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Rest and Recovery Best Practices
The theme for this episode is rest and recovery. Sam, Reza and Alessia walk the audience through their personal recovery routines, from morning to evening, and share their thoughts on the effectiveness of these practices. 6:55 - Defining recovery 9:00 - Morning routines 14:20 - Afternoon routines...
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Quarterfinals Recap & AGOQ
In this week’s episode, Sam, Alessia and Reza discuss Quarterfinals at NCR, some of the current leaderboard controversies, and what kind of performances we can expect to see in the upcoming AGOQ. 0:30 - Sam’s introduction 8:25 - CrossFit controversies on Quarterfinals workout 3 17:56 -...
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The Return of The NCR Podcast - Recapping The Open, Quarterfinals, Highlights at NCR
Welcome back to The NCR Podcast. This week’s episode is a less structured and more conversational style piece. Reza and Alessia sit down to recap The Open, make predictions about Quarterfinals, and review some highlights at NCR. 3:10 - Ways to explain “CrossFit” 8:44 - Thoughts on the Open...
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Syn Martinez & Moe Elamin, CrossFit, Racism, Greg Glassman
Syn is the founder of AfroBrutality, a Harlem-based fitness movement, and Moe is an Olympic lifting coach at multiple gyms in Ottawa.
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Steve Bradley
Long time member of CrossFit NCR.
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Spencer Hendel, Athlete & Coach Learning From Experience
Spencer Hendel is a CrossFit HQ Seminar Staff member, is part of the HAMplan programming team, and has been to the CrossFit Games 8 years as a competitor. To say that Spencer has experience would be an understatement. In this episode we try to tease out some lessons for Spencer to share with...
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2020 CrossFit Games At The Ranch
Pete, PT, & Rez sit down to talk about the upcoming CrossFit Games being held in Aromas, CA at Director of CrossFit Games Dave Castro’s family Ranch.
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Joe Corvo, From NHL To CrossFit Games
Joe Corvo is best known in Ottawa, ON as being part of the team that took the Ottawa Senators to the Stanley Cup Final during the 2006-2007 season. After a 20 year professional hockey career with over 700 games played in the NHL, Joe decided to transition into CrossFit to keep his competitive...
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Austin Malleolo, 8x CrossFit Games Athlete
When it comes to CrossFit, Austin Malleolo has been in the game a long time. He has made eight CrossFit Games appearances, is a Flowmaster on CrossFit HQ Seminar Staff and is the head coach and gym manager at Reebok HQ.
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Pat Vellner, 2020 CrossFit Open Champion
Pat Vellner is the 2020 CrossFit Open World Champion and has previously placed 3rd (2016), 3rd (2017), and 2nd (2018) at the CrossFit Games. He is a chiropractor by trade and is currently practicing in Nanaimo, BC. We catch up with Pat about his approach to his season moving forward with COVID-19.
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Dad life and routines during COVID-19
Pete, Paul, and Rez talk about how their routines have changed during COVID-19 and naturally it turns into a conversation about training and dad life!
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Natasha Dostaler, Nourished Maman Holistic Nutrition
Paul and Rez sit down with Natasha Dostaler of Nourished Maman Holistic Nutrition and pick her brain about the challenges of running her own Holistic Nutrition Business. Check her out at www.thenourishedmaman.com and @thenourishedmaman
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Denise Thomas, CrossFit HQ Flowmaster, Reebok
Welcome back to The NCR Podcast! In this episode we sit down with Denise Thomas. Denise is a CrossFit HQ Seminar Staff Flowmaster and also works for Reebok HQ. We talk about some of the challenges that coaches are facing in the virtual world and how we can take what we already know to make our...
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Austin Stack, Den Fitness, CrossFit HQ Seminar Staff
Welcome back to The NCR Podcast! In this episode we sit down with Austin Stack, owner of Den Fitness in Medford, Oregon. Austin is part of CrossFit HQ Seminar Staff and has been able to experience the CrossFit Games from multiple perspectives; as an athlete, a demo team member, and a judge.…
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Matt Dubreucq, CrossFit HQ Flowmaster, 10 year affiliate owner
Welcome back to The NCR Podcast! In this episode we sit down with Matt Dubreucq to discuss how COVID-19 is affecting him and his multiple CrossFit affiliates in Montreal.
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Dave Thibault, ICU nurse, CrossFit NCR member
Welcome back to The NCR Podcast! Dave Thibault is an Intensive Care Unit (ICU) Nurse at a local Ottawa hospital and has been a member at CrossFit NCR for 3.5 years. We sit down with Dave to talk about COVID-19, the current state of affairs in the city, what an ICU nurse actually does, and how he…
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James Hobart, CrossFit HQ Flowmaster, owner of CrossFit Boston, decorated CrossFit Games athlete
James Hobart is a CrossFit HQ Flowmaster, one of CrossFit's most decorated athletes having made it to the Games as an individual multiple times as well as on the podium with two different teams. James also holds a degree in Law and has been enjoying his transition out of pure competition and into...
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Jason MacDonald, UFC Fighter, CrossFit HQ Flowmaster, & Pure Fitness CrossFit
Welcome back to the NCR Podcast! This podcast is a throwback to the early days of the UFC. We at CrossFit NCR got to know Jason from within the CrossFit world. He is a Flowmaster on CrossFit HQ Seminar Staff, he is an affiliate owner (Pure Fitness CrossFit), and is a competitive CrossFit Masters...
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Robyn Shaw, founder and head coach of BODZii Inc.
Robyn Shaw is Co-Founder and Head Coach at BODZii Inc. We talk nutrition and lifestyle coaching, how Robyn got her start, and how this all fits into the current state of the world in this COVID-19 pandemic. At the end of the episode Robyn gives us her top 3 items to focus on for successful...
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Colonel Colleen Forestier, MD of the Canadian Armed Forces
Colonel Colleen Forestier is an MD in the Canadian Armed Forces (CAF) and has experience at many different levels of healthcare. She began her career practicing family medicine, moved to emergency medicine, and then took on an administrative roll working the the CAF in their mental health sector....
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Jason Ackerman, Best Hour Of Their Day mentor and world-renowned CrossFit Coach
Jason Ackerman is a CrossFit OG. He is a Certified CrossFit Coach (Level 4 Trainer), has owned 3 separate affiliates, he's on CrossFit HQ Seminar Staff, he started a nutrition company with his wife called Own Your Eating, he helps run an online programming business called Thunderbros, and most...
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Brendan Bell, NHL Player, TSN Analyst, Local Business Owner
Brendan Bell is a local business owner and TSN hockey analyst. He has a 12 year pro hockey career playing in the NHL and all over the world. He also won a silver medal in 2003 with Team Canada at the World Junior Hockey Championship. We sit down with Brendan to talk about how fitness has evolved…
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Christie Smith, Apples N’ Abs nutrition blog
Christie Smith is a nutrition coach who just started a blog called Apples n’ Abs. Christie has a busy life as a mother and husband to an NHL Coach so she knows first hand the challenges that real people face every day.
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Firas Ahmed Khalid, MD, PhD, former World Health Organization employee
Paul and Reza talk with Firas Ahmed Khalid, MD, PhD about the current pandemic — COVID-19.
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Jason Fernandez — Coaching and running an affiliate
Jason gives us his thoughts on how to be a good coach and essential information on how to have a profitable affiliate.
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Craig Howard – Owner of Diablo CrossFit (Since 2006)
Craig Howard, owner of Diablo CrossFit (13 year affiliate) and CrossFit Games Masters Champ. Diablo CrossFit has sent 60+ athletes to the CrossFit Games and Craig sits down with us to share his experiences in the CrossFit world, how to run a successful business, and some of the lessons he’s…
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Julie Foucher & Dani Urcuyo, CrossFit power couple
Talking CrossFit and Health
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Mike Gauvreau and Optimize Physio & Sport Medicine
Mike Gauvreau is the owner of the most referred to Physio clinics in Ottawa. We discuss business, Physio philosophy, and more.
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Steve Bradley, 71yo CrossFitter
71 years old, former Ironman competitor, avid CrossFitter, thinks you should sign up for the Open
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2020 CrossFit Games Open, Sanctionals, Sponsorships & Random Stuff with Reza
2020 Open, Sanctioned Events, Sponsorships & Random Stuff with Reza
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Mat Dubreucq, 10 Year Affiliate Owner
Lessons learned from a 10 year affiliate owner. Instagram: @matthieudubreucq Affiliate: www.crossfitlaval.ca Programming: www.force5hq.com
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2019 CrossFit Games Recap, Part 2 (Pete, Paul & Rez)
Talking Games.
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2019 CrossFit Games Recap, Part 1 (Paul & Pete)
Talking about the 2019 CrossFit Games
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Nate Edwardson and Social Media
Nate talks about his experience with social media in and outside of CrossFit. Business uses, personal uses, etc.
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René Forestier, Canadian Armed Forces, Firefighting OG CrossFitter
Welcome back to another episode of The NCR Podcast! Today we sit down with our newest coaching addition, Rene. Rene has been around CrossFit since the beginning, from owning one of the first affiliates in Ottawa, to having his L1 given by Coach Glassman himself, Rene offers a unique perspective…
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2019 CrossFit Open Recap
Welcome back to the NCR Podcast! Today we sit down and decompress after this years open! We chat programming, expectations, qualifiers, the live announcement we hosted, and more! Enjoy and let us know what you'd like to hear more of in the future!
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Who Should Compete in the Open This Year? - Games and Affiliate Level Perspective
Welcome back to The NCR Podcast! Sorry it has been so long, we begin this episode with addressing the reason for our absence, but we're back! Today we are talking the open. Just two short weeks away and filled with questions, controversy and the unknown. We talk about the changes made this…
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