In this episode, we introduce Coach Steph, our newest staff member! With a long history of olympic weightlifting and specializing in coaching kids, we're very excited to use her expertise at Kanna. In this episode, we go over Steph's fitness history, how she went through a gastric bypass, lost over 100 pounds, but then gained it back, and found CrossFit. We also go over considerations for coaching kids and teens and how they're similar, yet different than coaching adults.
On this podcast, Coach Chris talks with Carl Paoli who is best known for being the gymnastics expert in the early days of CrossFit, but as you'll find out there are many more dimensions to Carl. We talk about fear, ego, meditation, feeling alone, the Japanese concept of "ikigai," the 60% rule, his two advisors "ROI" and "Joy," and more.
own your stuff and find a coach
addiction and ownership
pet peeves coaching
role of coach
“it’s not about me, it never was, it never will be”
progressions vs substitutions vs scales
pyramid of caring and tools
lots of caring coaches that can’t make money
“if it’s not a fuck yeah it’s a no!” in terms of being a coach
“they don’t know me, they don’t love me, they don’t trust me”
how to show you care? volunteer hundreds of hours at a middle school PE program
GPP vs. strength + metcon
How to win friends and influence people
thinking fast and slow
using story brand as a coach
bad experiences at cf gym
franchises - Mcdonald’s Is a franchise - did you have the best burger of your life there? no
selling people on your gym is qualifying them for you or recommending them elsewhere
We talk with Nathan Holiday, founder of The Level Method (https://www.levelmethod.com/) and talk about how layering on a color belt system to CrossFit helps beginners understand that there are progressions for different areas of fitness and also helps CrossFitters WANT to work on their weaknesses.
Chris Irvin also known as The Ketologist is a nutrition researcher, writer, and educator. He holds a Master’s Degree in Exercise and Nutrition Science and is currently the education manager for Perfect Keto. He and Dr. Anthony Gustin wrote the book "Keto Answers."
In this episode we cover:
What is keto? How would you describe it to a lay person?
How do you measure ketones?
Benefits of keto?
Therapeutic for diabetes and Alzheimers
Nina Teicholz “Big fat surprise”
How to start keto?
Dangers of keto
Women and low carb
keto and CrossFit
need carbs for muscle gain (cyclic keto?)
thoughts on documentary Game Changers?
What are your thoughts on the Impossible Burger?
What books would you recommend most people read?
What are you currently geeking out on?
What’s on your bucket list?
Michael Cazayoux is a 2x CrossFit Games winner on Team Hack's Pack UTE, founder and podcast host of Brute Strength, and co-owner and podcast host of Working Against Gravity.
We talk about:
-growing up "with" Harry Potter
--heroine addiction as a teenager and recovery
-CrossFit and the CrossFit Games
-leaving a prestigious strength and conditioning job to start a business
-how he chooses the people to be around
-living abroad for 8 weeks
-books he recommends
-bucket list items
-things he's geeking out on
Coach Rachel and Coach Chris talk about Kanna's revamped nutrition program and what it entails. It works as a stand-alone option (no, you don't have to workout here) or an add-on to your CrossFit membership. We also now do corporate nutrition challenges!
Find out more: www.crossfitkanna.com/nutrition
We are starting a new series where we interview members of CrossFit Kanna and hear their story.
Katelyn Mathe grew up thinking she was going to be a baker but then found a passion for real estate. We talk about things you should know before buying or selling a home, how she got into CrossFit, and how she almost eloped to Alaska, but instead got married in Iceland.
Coach Fox wears a bracelet that reminds her, "Actually, you can."
After being in the corporate role for years, she realized that path wasn't leading towards her perfect day so she quit and is now at Kanna full time. Listen to our latest podcast to hear more about that decision and more!
We talk all things pelvic floor with Dr. Alex Stoner from Core3PT and how pelvic floor dysfunction (like peeing yourself while jumping rope) is common, but not normal and it CAN be treated!
For more information, go to:
Coach Lam and Coach Chris continue from part 1 talking about the origins of Kanna. They talk about what they did before the doors opened, how the name and logo came about, the most expensive piece of "equipment," and more.
Chris and Lam talk about the origins of Kanna, specifically:
-what career Chris was doing before Kanna and how he started thinking about opening a CrossFit gym
-doing research by dropping into 70+ CrossFit gyms
-who SHOULDN'T open a business
-two major things Chris learned while doing research on opening a box
-transitioning to coaching at a different CF gym and starting a photography business
We interview EC Synkowski who runs OptimizeMe Nutrition and created the 800g Challenge where participants are encouraged to eat 800 grams of fruits and veggies per day. We talk about the challenge, nutrition in general, fitness, book recommendations, the carnivore diet, her bucket list destinations, and much more.
Coach Rachel and Coach Chris sit down to discuss what they would tell a new CrossFit coach and what sets apart good and great coaches. Although they are both CF-L3 certified, this fact has almost nothing to do with what's really important: caring for your members.
We interview Drs. Kristin and Mark Legnola of Chiropractic Community Center about all things chiropractic, pregnancy, postpartum and more. This is a great episode to learn more about what chiropractic is, who it's for, and why you might consider seeing a chiro.
Webster Method: https://icpa4kids.com/
When did Coach Fox start CrossFit?
Is she always so positive?
What time does she wake up?
How was she proposed to?
Does she like vacuum lines in her carpet?
Find out the answers to these questions and more.
We talk to Wendy to learn more about her daughter who has Dravet Syndrome, a rare form of epilepsy. We also talk about how the ketogenic diet has played a role in her daughter's health and just how stringent they need to be when administering such a diet.
To learn more, head to https://www.dravetfoundation.org/
In this episode we have the pleasure of talking with CrossFit OG, Pat Barber. We cover everything from his current nutrition and working out; surfing; his own CrossFit story leading up to the Games and beyond; the CRAZIEST travel story you never want to experience; Dad life; his business Warmup and Workout; and giving his kids knives. Enjoy!
Coaches Rachel and Chris talk about the common ups and downs of starting CrossFit, why PR'ing all the time is common in the beginning, and some warning signs that your CrossFit gym is not a great fit for you
In this episode we chat with Chuck Bennington, lead coach for CrossFit Gymnastics about:
-His background in the military and finding CF
-CF Gymnastics - shapes and how they translate to weightlifting
-Rx = understanding
-Being a dad
-Books he recommends
-Themes of: Vulnerability and Overall wanting to help others
Coaches Rachel and Chris discuss how CrossFit differs from other fitness routines due to the in-depth coaching and how this means it can be for anybody, but maybe not everyone. Coach Rachel also talks about how CF improved her golf game and her experience at the Adaptive Training Seminar.
In this episode we get to know our newest staff member, Coach Rachel. Rachel talks about being overweight as a teen and finding high intensity exercise to lose the weight, then using CrossFit to change her body composition. We also talk about her recent experience at the CrossFit Gymnastics specialty seminar and the things she took away from that weekend.
Becca wanted to lean out and increase performance in the gym, but at 1500 calories, she wasn't eating enough! This episode walks through our process of increasing her calories and the results she has seen in and out of the gym. Some of the effects surprised her!
Breakfast - what do you do when you get sick of eggs?
Weight belt placement? Alternating upper and lower body days? Cheat weekends? Three best mobility exercises?
If you could build an athlete ground-up, where would you start?
When should you start using pre-workout/other supplements?
Nutrition hacks? What or who inspires you as a coach? Hype track? What Games athlete would you want to coach? What would you program for the Open? Favorite/least favorite move?
Why do people sometimes puke when they workout?
Nervous pees before workout? How often to take rest days? What to do with 10 minutes time after a workout?
We chat with Jon Dobzelecki from Performing Nutrition and how he went from almost 400 lbs. to nutrition coach. We talk about his time growing up in the States and then Hong Kong; his yo-yo dieting with Weight Watchers, and how a $50 bet in college got him to lose almost 200 lbs, run 2 marathons, start CrossFit, and discover his passion of helping others with nutrition. Find out more at www.performingnutrition.com and on Instagram @performingnutrition
This week we talk with Melissa Hemphill: Air Force Captain, Biology professor, wife, mother of 3, and BIRTHFIT Regional Director. We cover topics like nutrition, mindset, and self-care, but so much more including Melissa’s personal life events and struggles.
We talk to Dori Fleekop, coach at CrossFit Kanna. We learn about his background and how he went from 205 lbs. to 150 lbs. by simply working for it. We also talk about how he found CrossFit in Europe, how he came to Kanna, and his experience at the CrossFit Adaptive Athlete Seminar and his takeaways for working with impaired athletes.
This week we talk with Nast Whitson, BIRTHFIT Regional Director, CrossFit coach, running coach, and so much more. We talk about having a tribe, her journey from track star, med school to fashion career change, books she likes, being a “pressure releaser,” and more on mindset.
We interview the founder of BirthFit, a movement that encourages a state of readiness for expecting mothers by focusing on four pillars: nutrition, fitness, chiropractic, and mindset. Coach Chris recently attended the BirthFit coaches seminar and wanted to spread the word about this powerful movement.