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The NCR Podcast

The NCR Podcast

By The NCR Podcast

Welcome to The NCR Podcast. CrossFit connects us, but it’s not the only thing we talk about.
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How to Get to the 2019 CrossFit Games

The NCR PodcastOct 14, 2018

00:00
45:37
Coach's Corner: In-House Comp 2023

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. 2:10- attendance and history 4:20 - teams with potentially good communication 6:49 - teams that are highly invested in competing and preparing 9:34 - fun team pairings 15:35 - costumes, matching outfits 18:55 - predictions for who will come out too hot 19:50 - first time participants 21:10 - pregnant participants! parents to be! 23:50 - team chemistry and predictions 28:00 - behind the scenes of the in-house comp 29:10 - advice for first time competitors

Dec 13, 202332:11
The Life of a Student-Athlete

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 two. As Nova Scotian natives, the two discuss how some of the challenges they faced in commuting, time management, and making friends both inside and outside the gym. Jules and Jane’s experiences offer authentic insights into being a young student in a new city who find solace in community and fitness. 

 

3:40 – Jules and Janes’ intro to CrossFit and NCR

9:40 – first year overview, making friends at school 

13:50 – difference between CrossFit communities

17:50 – commuting to the gym – unreliable transit, walking in a snowstorm

27:05 – eating and nutrition strategies – meal prep vs. meal plan

30:20 – navigating busy times of the year – The Open, exam season, etc.

36:55 – concluding thoughts & advice for student athletes

Sep 28, 202340:51
Programming Review: Priorities, CAP, and Who Needs Personalized Programming?

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 CrossFit programming? 

3:55 – Markers to know your fitness programming is working

8:20 – CAP programming

13:15 – What are “priorities”?

22:00 – Audience Question: what workouts do I prioritize if I can only go to the gym a few times per week?

23:30 – What is Zone training?

29:50 – Audience Question: When does an athlete need individualized programing?

34:40 – Is it necessary for a competitive athlete to have a coach?

43:30 – What were your goals when you started training and how have they changed?

Aug 04, 202348:23
Semi-finals Recap with Team NCR Nation

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 and Tyler offer some insights into pre-workout prep and team dynamics and cohesion, while Coach Sam chimes in to offer his coaching strategy for the team and the emotional side of coaching that took him by surprise. The episode concludes with some audience questions and the team’s ambitions for the 2024 season. 

--

0:00 – Introduction 

3:25 – Mental and physical feelings post semi-finals.

5:20 – How Sam separated being a fan from being a coach 

6:32 – How did the team’s mental and physical feelings after semi-finals match their expectations?

8:15 – Audience question #1: Event 1 recap

10:30 – Tyler’s feelings going into and after Event 1 

15:55 – Weekend highlight: Winning Event 4

20:30 – Friday night vibes with the team – chill, exciting, anxious? 

25:30 – Tyler’s quirky pre-workout routine and team warm up routines for athletes and coach

39:20 – Sam’s coaching strategies 

44:10 – Goals for next year

53:05 – Audience question #2: Team dynamics on and off the competition floor

54:00 – Audience question #3: Kendra’s competition nutrition 

Jun 14, 202359:53
Justin Mangat: Open Insights, Member Shout-outs, and Coaching Pinnies

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 - Justin’s intro

13:11 - Reza & Justin’s most embarrassing story

19:00 - Open workout predictions and analysis

28:03 - CrossFit coaching ascendancy, NCR’s internship process and creating quality coaches

34:20 - Justin’s hype list for the Open

49:46 - Justin’s shoutouts

Apr 10, 202358:10
Gender, Body Image, and the Role of Community in CrossFit

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 perceptions of their body image and autonomy, and how a community of strong women has become integral in their fitness journeys.

1:00 Ella & Gabbie's introductions

2:50 - How did Ella get into CrossFit

9:57 - Ella’s preconceptions about CrossFit

14:25 - Gabbie’s intro to CrossFit

18:25 - Creating self sufficiency with CrossFit

21:08 - CrossFit & perceptions of our bodies

29:03 - The role of community in Ella & Gabbie’s fitness journey

35:57 - How have Ella & Gabbie’s perceptions of CrossFit changed over time?

43:44 - gender and fitness journeys, having a community of women

Feb 01, 202348:37
Introducing CrossFit NCR Colonnade

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 competitive CrossFit eras.

Introduction - 0-4:05

CrossFit Colonnade - 4:35

5:56 – Coaches moving to Colonnade

10:15 – bringing CrossFit NCR culture to CrossFit Colonnade

14:50 – community as a sense of family

23:12 – Community or fitness?

26:32 – The PT & Reza origin story

32:30 – PT & Reza rehashing competitive eras

40:10 – Quarterfinals 2021, Victor being an icon

41:20 – NCR Teams 2023

Dec 13, 202249:01
Rapid Fire Fitness Questions

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 accessory?

18:00 - Loud music or silence?

22:50 - If you could trade places with one member of the coaching staff, who would it be?

28:55 - who would you choose as your forever workout partner?

Oct 28, 202235:49
Coaches' CrossFit Games 2022 Recap

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 leaderboard, and what the recreational CrossFit athlete can learn from the Games.

5:53 - intro to CrossFit Games talk

6:27 - volume v. intensity

13:45 - Reza & Sam hit a games workout

19:29 - Podium finishers & Ricky Garard

30:12 - Women’s leaderboard

38:19 - CrossFit Games impact on programming

42:26 - Adaptive athletes representation at the CrossFit Games

Aug 22, 202246:16
Sam Meahan's Story - Mental Fitness, Peace and CrossFit

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 and vulnerably takes us through the chronology of his young adult life. His story details his changing relationship to fitness, his mental health journey, and how CrossFit interplayed between the two.

4:00 - The beginning of Sam’s story

6:30 - Sam’s introduction to fitness

12:00 - beginning of mental health journey

15:57 - Anti-depressants and Alcohol

19:55 - First encounter with CrossFit

22:21 - *mention of suicide*

26:43 - Sam’s first class at NCR

31:49 - What is mental fitness?

34:08 - What peace does Sam experience when he does CrossFit?

36:43 - Sam’s passion for coaching

39:05 - Sam’s advice to others struggling

43:15 - Sam’s closure with the city of Toronto

Jun 21, 202246:55
Mason Alberts on FYR, The CrossFit DEI Council, and Creating Greater Access to CrossFit

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 Mason Alberts

6:03 - Who is “FYR"?

12:19 - Trauma-informed approach to physical fitness

14:49 - Mason’s impetus to join FYR, using ballet to cope with trauma

18:50 - CrossFit DEI council, creating greater access to CrossFit

25:09 - DEI council goals

27:10 - Creating a safer affiliate space

36:12 - How to get involved with FYR

May 16, 202239:47
Rest and Recovery Best Practices

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

22:50 - Bedtime/evening routines

26:30 - The importance of sleep

31:15 - Fitness watches

39:50 - Nasal breathing

May 02, 202242:15
Quarterfinals Recap & AGOQ

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 - Quarterfinals throwdown at NCR

27:10 - AGOQ

32:10 - Strength work in CF

39:10 - Incoming teens in CF

Apr 08, 202248:59
The Return of The NCR Podcast - Recapping The Open, Quarterfinals, Highlights at NCR

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 programming

13:15 - Quarterfinals roster at NCR

20:00 - Reza’s 22.3 experience

26:50 - approaching quarterfinal workouts

30:10 - Alessia’s CF goals

32:00 - Open highlights at NCR

Mar 18, 202239:56
Syn Martinez & Moe Elamin, CrossFit, Racism, Greg Glassman

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.
Jun 09, 202046:02
Steve Bradley

Steve Bradley

Long time member of CrossFit NCR.
Jun 03, 202049:34
Spencer Hendel, Athlete & Coach Learning From Experience

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 CrossFitters of every level.
May 30, 202001:01:51
2020 CrossFit Games At The Ranch

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.
May 24, 202001:00:60
Joe Corvo, From NHL To CrossFit Games

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 streak alive. In 2007 Joe went to the CrossFit Games in the Men 40-44 division.
May 20, 202001:03:31
Austin Malleolo, 8x CrossFit Games Athlete

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.
May 09, 202001:06:06
Pat Vellner, 2020 CrossFit Open Champion

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.
May 05, 202001:04:37
Dad life and routines during COVID-19

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!
May 01, 202052:46
Natasha Dostaler, Nourished Maman Holistic Nutrition
Apr 25, 202043:39
Denise Thomas, CrossFit HQ Flowmaster, Reebok

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 virtual classes better.
Apr 25, 202001:13:35
Austin Stack, Den Fitness, CrossFit HQ Seminar Staff

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. Austin has a unique perspective on programming for his gym which I think everyone will enjoy.
Apr 25, 202001:03:27
Matt Dubreucq, CrossFit HQ Flowmaster, 10 year affiliate owner

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.
Apr 25, 202054:22
Dave Thibault, ICU nurse, CrossFit NCR member

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 is spends his free time. Ladies & Gentlemen Daaaaaave Thibault!
Apr 17, 202038:21
James Hobart, CrossFit HQ Flowmaster, owner of CrossFit Boston, decorated CrossFit Games athlete

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 owning his own affiliate. Today we welcome one of CrossFit's best athletes AND best coaches to chat about the evolution of training mindset and running CrossFit classes in the current state of the world.
Apr 15, 202001:15:52
Jason MacDonald, UFC Fighter, CrossFit HQ Flowmaster, & Pure Fitness CrossFit

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 athlete. But many may know Jason best as one of Canada's first big UFC stars. He had a 15 year professional fighting career and we are happy to call him a friend and mentor.
Apr 11, 202001:23:01
Robyn Shaw, founder and head coach of BODZii Inc.
Apr 09, 202001:06:48
Colonel Colleen Forestier, MD of the Canadian Armed Forces

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. She is also a mom, a wife, and an avid CrossFitter.
Apr 06, 202057:49
Jason Ackerman, Best Hour Of Their Day mentor and world-renowned CrossFit Coach

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 recently he began a coaching mentorship program called The Best Hour Of Their Day. You can buy his book of the same title on Amazon.
Apr 04, 202001:03:49
Brendan Bell, NHL Player, TSN Analyst, Local Business Owner

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 in the hockey world over the years
Apr 02, 202037:32
Christie Smith, Apples N’ Abs nutrition blog

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.
Mar 31, 202042:04
Firas Ahmed Khalid, MD, PhD, former World Health Organization employee

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.
Mar 25, 202036:59
Jason Fernandez — Coaching and running an affiliate

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.
Dec 11, 201936:50
Craig Howard – Owner of Diablo CrossFit (Since 2006)

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 learned over the years.
Nov 04, 201950:28
Julie Foucher & Dani Urcuyo, CrossFit power couple

Julie Foucher & Dani Urcuyo, CrossFit power couple

Talking CrossFit and Health
Oct 24, 201937:26
Mike Gauvreau and Optimize Physio & Sport Medicine

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.
Oct 17, 201934:06
Steve Bradley, 71yo CrossFitter

Steve Bradley, 71yo CrossFitter

71 years old, former Ironman competitor, avid CrossFitter, thinks you should sign up for the Open
Oct 03, 201930:53
2020 CrossFit Games Open, Sanctionals, Sponsorships & Random Stuff with Reza

2020 CrossFit Games Open, Sanctionals, Sponsorships & Random Stuff with Reza

2020 Open, Sanctioned Events, Sponsorships & Random Stuff with Reza
Sep 30, 201939:38
Mat Dubreucq, 10 Year Affiliate Owner
Aug 29, 201934:40
2019 CrossFit Games Recap, Part 2 (Pete, Paul & Rez)

2019 CrossFit Games Recap, Part 2 (Pete, Paul & Rez)

Talking Games.
Aug 27, 201953:27
2019 CrossFit Games Recap, Part 1 (Paul & Pete)

2019 CrossFit Games Recap, Part 1 (Paul & Pete)

Talking about the 2019 CrossFit Games
Aug 22, 201940:49
Nate Edwardson and Social Media

Nate Edwardson and Social Media

Nate talks about his experience with social media in and outside of CrossFit. Business uses, personal uses, etc.
Aug 12, 201958:25
René Forestier, Canadian Armed Forces, Firefighting OG CrossFitter

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 on the current CrossFit and CrossFit Games landscape from a point of view that only an OG could posses. Enjoy!
Apr 26, 201956:29
2019 CrossFit Open Recap

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!
Mar 30, 201956:23
Who Should Compete in the Open This Year? - Games and Affiliate Level Perspective

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 season, the new open format, open announcements and who should be looking to attack this new format in the open.

We hope you enjoy this episode and as always let us know what you think!

Produced by;
Nate Edwardson
@nateedwardson

Follow us at;
@crossfitncr
Feb 07, 201954:13
Eliminating Barriers - Analyzing Affiliates On-Ramp Programs

Eliminating Barriers - Analyzing Affiliates On-Ramp Programs

Welcome back to The NCR Podcast! Todays episode of the podcast is about ‘Intro Programs in CrossFit’ and getting people off the couch and into your gym. We take a look at this from the eyes of the affiliate owner, to the coach, to the member. Be sure to tune in and let us know what your thoughts are!
Dec 18, 201859:55
CBD, Intermittent Fasting and Fitness

CBD, Intermittent Fasting and Fitness

Exactly as the title says. We discuss our initial thoughts on CBD and it’s potential benefits in sport, as well as some of PT’s recent experiences with intermittent fasting, and more! Enjoy!
Nov 18, 201856:25