The "Fittest" Podcast in Oakland

Episode 144: Training To Overcome Hardship
In this episode, Robyn and Ben discuss how the gym prepares us to face and overcome hardships. We all face hardships in our lives. The good news is when train these hardships make us better.
 Check out all the highlights  below:

• Benefits to struggle
• Robyn speaks her mind
• You can build resilience 
• Struggle with a purpose 
• The perspective shift of training
• Training increases gratitude
• Life is pain :) 
• Shared struggle strengthens relationships
• How language limits us at times
• The physical drive for change and its importance
• Don't avoid struggle it only leads to more
• Avoid quick comfort

Hopefully, this episode helps strengthen your resolve to face hardships. If you want to learn more about how training helps you or help with your current struggles, then reach out to your favorite coaches. 
Have a listen, and as always give us some feedback and ask us questions!

Episode 142: The Gym, The New Healthcare Prescription
In this episode, Robyn and Ben discuss how a doctor can prescribe you CrossFit and save you money. We have a new way to take advantage and use your Health Savings Account in the gym.
 Check out all the highlights  below:

• Exercise as medicine
• The Healthy Habit prescription
• Don't punish yourself
• Suffering with/for a purpose
• The best performance-enhancing drug
• The gym makes you feel better
• Sickness To Fitness Continuum 
• The awesomeness of Truemed
• Health Savings Account magic
• We enjoy going to the gym vs the doctor

Hopefully, this episode gets you excited for the future of health care. If you want to learn more about how to use HSA/FSA funds for your CrossFit membership, then reach out to your favorite coaches. 
Have a listen, and as always give us some feedback and ask us questions!

Episode 141: Sleep, The Super Supplement
(April's Lifestyle Focus)
In this episode, Robyn and Ben discuss how sleep can be your super supplement. We want to use the month of April to make us all feel and sleep better. 
 Check out all the highlights  below:

• March's Meal Planning Success
• Robyn's new experiment
• Ben's funny dinner to help sleep
• We know sleep is tough
• The best performance-enhancing drug
• Improve your function through sleep
• Sleep helps your digestion
• Emotional control through sleep
• Weekends cause jet lag 
• Sleep routine over morning routine
• The 3-2-1 Rule to improve your sleep
• All the sleep tricks.

Hopefully, this episode helps you get more quality sleep. If you want to learn more about sleep or how to get better at sleeping, then reach out to your favorite coaches. 
Have a listen, and as always give us some feedback and ask us questions!

Episode 139: Eat More To Get Lean
In this episode, Robyn and Ben detail how eating more can make you leaner. We all have heard how you have to eat less to lose weight. Sometimes however eating more will help you achieve the body of your dreams.
 Check out all the highlights  below:

• Start with your goal
• Does the scale really matter
• How do you build muscle
• Don't break the laws of nature
• Fun with thermodynamics
• Get your system healthy
• Give "room" for the fun stuff
• Basal metabolic rate 
• Loaded Gun genetics
• Can you have too much of a good thing
• Let's start thriving

Hopefully, this helps you find ways to eat towards achieving your goals. If you want to learn more on how to eat in ways that support your goals, then reach out to your favorite coaches. Let's see how we can eat more to get leaner!
Have a listen, and as always give us some feedback and ask us questions!

Episode 138: Recapping The CFO Lifestyle Challenge
In this episode, Robyn, Stef, and Ben recap all the amazing things that happened in the CFO healthy habits lifestyle challenge. The challenge was amazing! We are so proud of all the great things people did and the progress they made. Check out all the highlights  below:

• We are proud of all of you!
• Why did we do this "crazy" challenge
• The importance of habits
• How much fun was the bingo card
• We saw so many cool things
• The difficulty and importance of tracking
• 135 CM change in waistlines
• 53 pull-up improvement! 
• The struggle with data
• Success driven through the daily points
• What should you take away from the challenge
• Where we want to improve

Hopefully, you loved the challenge and are excited for what is to come this year. If you want to learn more or how to better apply your success in the challenge, then reach out to your favorite coaches. Let's see how great we can make this year!
Have a listen, and as always give us some feedback and ask us questions!

Episode 137: The Magic Of Meal Planning
In this episode, Robyn and Ben help you with March's lifestyle focus of meal planning. Life gets crazy and busy but having a plan can help you reach your goals. We give all the tips and tricks to help you have better plans to support your nutrition and health. Check out all the highlights  below:

• A voice for radio
• Keep focusing on your habits
• Successful mobility in February
• Picking random flights at an airport
• Don't leave your food up to chance
• Plans can help your busy life
• You don't need a complex plan to be successful
• Be a person, not a robot
• Fend for yourself nights
• It is good to have plans that fail
• Practical recipes to help meal planning
• Meal planning saves you money

Hopefully, this podcast helps you start meal planning. If you want to learn more about how to meal plan, then reach out to your favorite coaches. Let's see those meal plans and the fun they bring!
Have a listen, and as always give us some feedback and ask us questions!

Episode 134: Debunking CrossFit Myths
In this episode, Robyn and Ben debunk myths about CrossFit. There are a lot myths about CrossFit and what happens in CrossFit Gyms. We want to help set the record straight and provide some laughs. Check out all the highlights  below:

• CrossFit is dangerous!
• You'll get bulky doing CrossFit
• You have to "Kill Yourself" every workout
• CrossFit gives you Rhabdo
• CrossFit is WAY too HARD. 
• CrossFit Costs too much
• Gaining muscle & losing weight doesn't happen
• Squats are bad for your knees
• You have to be fit to start CrossFit
• CrossFit doesn't care about Form
• CrossFit Is a Cult??
• Get Ready for the CrossFit Open

Hopefully, this podcast debunks some of the things you or others worry about with CrossFit. If you want to have us debate other myths or you have questions, then reach out to your favorite coaches. Let us which myth you no longer believe since starting CrossFit 
Have a listen, and as always give us some feedback and ask us questions!

Episode 133: Mobility Creates Success
February Lifestyle Focus

In this episode, Robyn and Ben explain how mobility creates success in your life. Mobility can be one of the biggest challenges in the gym. We want to help you "unlock" the secrets to being more mobile in and out of the gym. Check out all the highlights  below:

• Recapping January's fun
• Ben's struggles with Niners games
• Play the tape forward
• The beauty of 5 to 10 minutes
• Mobility is health, energy, & capacity
• The sacrifices and consequences of mobility
• It is NOT just stretching
• Definition of terms around mobility
• Chase health and aesthetics will follow
• Static stretching takes A LOT of time
• Making every Joint mobile
• How fixing a joint can take the pain away elsewhere
• What can you do daily to become more mobile?

Hopefully, this podcast helps you build a routine around mobility. If you want more help or have your mobility assessed, then reach out to your favorite coaches. Let us know what joint you want to make more mobile.
Have a listen, and as always give us some feedback and ask us questions!

Episode 132: How To Get A Bar Muscle-Up
In this episode, Robyn and Ben help you take the next steps to getting your first Bar Muscle-up. We love to play in the gym so why not learn a new skill that is fun too? No matter where you are in your fitness journey learning and developing will help you reach your goals. Check out all the highlights  below:

• What is a Bar Muscle-up?
• Why do we do Bar Muscle-ups?
• How BMUs make you feel like a kid
• The prerequisites to success
• The importance of the basics
• The fastest sit-up EVER
• It is all in the hips
• What a beginner should be doing
• How to get your first muscle-up
• The challenge for advanced folks
• Mods In Wods 

Hopefully, this podcast gets you excited to train and learn new skills. If you want more help or want to learn more tricks to the bar muscle-up, then reach out to your favorite coaches. Let's see who gets their first Bar Muscle-up!
Have a listen, and as always give us some feedback and ask us questions!

Episode 130: What's In Your Gym Bag?
In this episode, Robyn and Ben detail what belongs in your gym bag. There are so many things we can buy when it comes to fitness. We want to make sure you have the right things to support reaching your goals.   Check out all the highlights  below:

• The Gym and Fedex
• Why does Ben carry so many bags?
• Robyn's amazing backpack
• The "Target" department store on Ben's desk
• Can you have too many shoes?
• You can workout in jeans
• Stay fresh and clean with hygiene 
• Doctor's orders to keep you safe
• Remember your water bottle
• All the snacks
• The most important/inexpensive piece of gym equipment 

Hopefully, this podcast helps you sift through the noise of the fitness industry and build the gym bag of your dreams. If you want to learn more or have questions, then reach out to your favorite coaches. And let us know what you must have in your gym bag.
Have a listen, and as always give us some feedback and ask us questions!

Episode 129:  How These 12 Habits Will Change Your Life
In this episode, Robyn and Ben discuss how the right habits will change your life and help you reach your goals. We want to make 2024 the best year yet so we are helping everyone have better habits.  Check out all the highlights  below:

• Drumrolls are the best for excitement
• A fresh start to 2024
• Building healthy habits each month
• How habits reach aesthetic, performance, and health goals
• Using a month to create a habit
• Why do we choose each habit
• What are the 12 healthy habits
• How life changes your focus and habits
• January's lifestyle focus - Alcohol usage 
• What you consume matters
• How to start 2024 for the best!

Hopefully, this podcast gets you excited to make 2024 the best year. If you want to learn more about our 12 healthy habits, then reach out to your favorite coaches. Let's rock 2024!
Have a listen, and as always give us some feedback and ask us questions!

Episode 128:  Healthy Lifestyle Challenge Kick-off
In this episode, Stef and Ben get us excited to kick off 2024 with a challenge. We want to make 2024 the best year yet so we are helping everyone have better habits.  Check out all the highlights  below:

• Stef is too cool for Ben
• How we are kicking 2024 with a challenge
• Building healthy habits 
• How our challenge is the best
• The fun and accountability of the challenge
• Who should do the challenge?
• How you can win prizes
• Fitness bingo card fun
• How pull-ups make you more fit
• How we measure body composition
• When is the challenge? 
• Come to the kick-off meeting Saturday 6 January at 10 am

Hopefully, this podcast gets you excited to join our healthy habits challenge. If you want to learn more about the challenge, then reach out to your favorite coaches. See you at the kick-off meeting 
Have a listen, and as always give us some feedback and ask us questions!

Episode 126:  Holiday Spectacular!🎄🌟❄️🎉🎊
In this episode, Robyn and Ben share some holiday magic. It is a wonderful time of year and we want to share the joy.  Check out all the highlights  below:

• CFO Caroling Squad
• Ben's childhood sharing funnies
• Ben hates no-repping people
• Gym Holiday Wish List
• Rosie the Jetson's robot for the gym
• Get the movement of your dreams magic 
• Missing clients from long ago 
• John McClane as a Crossfitter
• Why you would want to workout with the Grinch
• Clark Griswold might be an interesting gymgoer
• Your favorite holiday characters in the gym

Hopefully, this podcast gets you in the spirit of the season and brings a smile to your face. If you want to share your holiday memories and characters, then reach out to your favorite coaches and share.
Have a listen, and as always give us some feedback and ask us questions!

Episode 125: You Crushed The Total! Now What?
In this episode, Robyn and Ben get us pumped for what is coming next in training! The CrossFit Total was an awesome event. We saw so many people lift personal bests. But now what do we do?  Check out all the highlights  below:

• Happy Positive Thoughts and Rants
• All The successes of the total and training
• Ben hates no-repping people
• What is coming next in the gym?
• How to assess your strength progress/training
• Why work capacity matters
• How strength can help your ability to do more work
• What skills are we going to develop next?
• Bring back the fun workouts
• What to expect in training for the next few months

Hopefully, this podcast gets you excited for the training to come in the next few months. If you have more questions about the next training cycle and how to reach your goals, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 124: Be More Grateful! (December's Lifestyle Focus)
In this episode, Robyn and Ben help us all be more grateful in our lives. We all have challenges in our lives, but also have plenty to be grateful for. Therefore, we want to improve your health by finding more things to be grateful for. Check out all the highlights  below:

• Happy Sunshine and Snowman
• Keep up the protein
• What does gratitude really mean?
• Dr. Robert does EMOMs?
• How does gratitude change your perspective?
• Find, Remind, and Bind
• Be grateful for challenges
• How gratitude improves your health
• What are we grateful for?
• Habits you can do daily, weekly, or monthly

Hopefully, this podcast helps find more things to be grateful for in your life. If you have more questions on how gratitude can improve your health, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 123: How To Have A "Perfect" Thanksgiving
In this episode, Robyn and Ben discuss how to have a "perfect" Thanksgiving. The holidays and Thanksgiving can be challenging for your health and fitness. Therefore, we wanted to give you the secret formula to have a great holiday season. Check out all the highlights  below:

• The Perfect Thanksgiving Formula
• Follow the Guru's Thanksgiving (JK!)
• Start with movement
• Hydrate your way to feeling good
• Cook or don't cook it is your choice
• Connect with the people you want to connect with
• Robyn says you don't have to be a glutton
• The perfect plate formula
• Make time for yourself
• We have a lot to be grateful for! 

Hopefully, this podcast helps you have a great Thanksgiving and holiday season. If you have more questions or want help reaching your goals during the holiday season, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 122: The Real Secrets To Core Training
In this episode, Robyn and Ben discuss how to better train and understand your "core". We have received questions on core training and why we don't do more of it. Therefore, we wanted to reveal the real secrets of "core" training. Check out all the highlights  below:

• Thank you for your input!
• What is the core?
• Back muscles, Hip Muscles, and Ab Muscles
• The layers to your abs
• What is your technique for using your core?
• How strong is your core?
• Ways we train the core every day
• How to actually get "6-pack Abs"
• Tips and Tricks to get a stronger Core

Hopefully, this podcast helps answer your questions about "core" training. If you have more questions or want to help improving your "core", then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 121: The 2023 CrossFit Total

In this episode, Robyn and Ben get you excited for this year's CrossFit Total. The CrossFit Total is an amazing event and feat of strength every year. Check out all the highlights  below:

• Ben gets you pumped up
• All your work can pay off with the total
• What is the CrossFit Total?
• When are we doing the total? Sat Dec 2
• Why is the total so awesome and fun?
• How we run the Total for an awesome time
• All the tips and tricks for crushing the total
• Why and how we train for the CrossFit Total

Hopefully, this podcast gets you excited for the CrossFit Total. If you have more questions or want to sign up for the CrossFit Total, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 120: The Magic Of Protein (November's Lifestyle Focus)
In this episode, Robyn and Ben discuss all the magic of protein. We all want to reach our goals and protein might be the magic bullet to success. Check out all the highlights  below:

• How we managed Stress In October
• Go listen to all the October podcasts
• Protein's secret anti-aging solution
• How protein makes you healthy no matter your age
• The awesomeness of Satiety
• How protein improves blood pressure and metabolism
• What is protein's RDA 
• How much protein do you actually need
• Why is it so hard to get all the protein
• All the sources you can use to protein
• Yes, you can eat more than meat
• We have plenty of tricks to help you reach your protein goal

Hopefully, this podcast helps you realize all the benefits of protein and how to get enough of it. If you have more questions or want more help with protein, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 118: The Power Of Your Thoughts In The Gym
In this episode, Robyn and Ben interview Dr. Kristen Gustafson on how your thoughts impact the gym. Dr. KG is a professor at Cal State East Bay. This podcast examines how we perceive things and they impact ourselves and our performance in the gym. Check out the highlights  below:

• The Triad of Thoughts, Feelings, and Behaviors
• KG explains cognitive distortions
• We think about thinking
• Things are not always as you perceive
• Don't discount the positive
• We are not mind readers or fortune tellers
• You shouldn't should 
• Ways to reframe your thoughts
• Seek help when you need it. And it is better to ask for help
• Resources like Betterhelp.com and calling 988
• WE CARE ABOUT YOU! AND WE ARE HERE TO HELP

Hopefully, this podcast gives you some new ideas on how to approach your perceptions and thoughts in the gym. If you have more questions or want more information about KG's work, your thoughts, and how to use these tools in your life, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 117: Feelings! What To Do About Them In The Gym?

In this episode, Robyn and Ben interview Dr. Kristen Gustafson on how to use your feelings in the gym. Dr. KG is a professor at Cal State East Bay. This podcast examines how we can use our feelings to better ourselves and our performance in the gym. Check out the highlights  below:

• In glass case of emotion
• KG is an amazing CFO member
• The Triad of Thoughts, Feelings, and Behaviors
• The Feelings wheel
• Feelings matter
• It is ok to be scared
• Anger can be a tool
• When joy might not be what you think
• How to channel feelings into success 

Hopefully, this podcast gives you some new ideas on how to approach your feelings in the gym. If you have more questions or want more information about KG's work, your feelings, and how to use these tools in your life, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 116: What Does The Government Think About Fitness?
In this episode, Robyn and Ben discuss the physical activity guidelines from the Department of Health And Human Services. This is NOT a political podcast. This podcast looks to examine the national narrative on fitness and how we do it in the gym. Check out the highlights  below:

• Tin Foil Hat Time
• Shout out to Dr. Siegel  and her awesomeness
• Government documents are fun
• Move more and sit less
• Movement Minutes matter
• The value of intensity
• How to apply guidelines for the masses to yourself?
• Why do we treat children differently than adults?
• The avoidance of rants/rabbit holes
• Water aerobics is harder than you think
• You are better than average!

Hopefully, this podcast gives you some new ideas on how to better reach your fitness goals. If you have more questions or want more information about The Physical Activity Guidelines and how to apply them to your life, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 115: Manage Your Stress Better (October's Lifestyle Focus)
In this episode, Robyn and Ben discuss how to manage your stress better. We all have stress so we want use the month of October to focus on using stress to lead us to success. Check out the highlights  below:

• Recap of Sugar Awareness (September's Lifestyle Focus)
• Webster's definition of stress
• Stress can be good! 
• Why you might want to lower expectations
• What is the story behind your stress
• Use cortisol to your advantage
• Don't let the load exceed capacity
• It's not always about balance 
• Breathe! 
• Shift your perspective on stress 
• Do things that make you happy! 
• Remember to rest, sleep, eat, and fuel yourself
• Lastly, you can't mess this up!

Hopefully, this podcast you better manage your stress. If you have more questions or want more information about stress, its effects, and how to manage it better, reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 114: How To Get Better At Toes To Bar
In this episode, Robyn and Ben discuss how to get better at toes to bar. Whether you have one toe to bar or none this podcast will help get to the next level. Check out the highlights  below:

• The Awesomeness of Silence
• When leveling up "assess don't guess"
• Mobilize your way to success
• Get a grip to get toes to bar
• Straight arm strength is key  
• Feel the rhythm 
• Hollow holds are the best abs!
• Focus on intentional practice not just swinging
• What can you do daily to get toes to bar

Hopefully, this podcast gets you better at toes to bar. If you have more questions or want to get more information about toes to bar then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 113: Are You Ready For Dusk Till Dawn?
In this episode, Robyn and Ben get us pumped for the third annual Dusk Till Dawn Competition. We love a great day of workouts and fun. So let's get excited for this year's Dusk Till Dawn Competition, Check out the highlights  below:

• Start with some laughs
• Working out from Dusk Till Dawn
• What is an intragym competition? 
• Who should you partner with?
• When is the competition? 
• What is the workout or is it Workouts?
• Who shouldn't do Dusk Till Dawn? Don't worry you aren't on the list
• How much fun will Dusk Till Dawn be? 

Hopefully, this podcast gets you pumped up for this year's Dusk Till Dawn competition. If you have more questions or want to get more information about Dusk Till Dawn and how much fun it will be then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 112: Relaunch of Calories In Vs Calories Out
In this episode, Robyn and Ben discuss how calories impact reaching your health and fitness goals. Your nutrition matters. So we want to help you use calories to your advantage, Check out the highlights  below:

• A pep talk from Ben
• Your body is an amazing machine
• What is a calorie?
• What do calories do in your body?
• What is your BMR (Basal Metabolic Rate)? 
• What does eating in Surplus, Deficit and Maintenance mean and which is right for you?
• Which type of 'Calories Out' gives you the most bang for your buck as far as reaching your body composition goals?
• Looking to make some changes? What are some actionable steps you can take right now to get started?

Hopefully, this podcast helps you take your nutrition to the next level. If you have more questions or want to get more information about calories and how to use them to your advantage then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 111: The Pros And Cons Of Sugar
In this episode, Robyn and Ben discuss September's lifestyle focus, sugar. Everyone has a relationship with sugar and as a gym we want to better understand that relationship. So we delve into sugar and how to use it, Check out the highlights  below:

• How consistent were we in August?
• How to keep Robyn consistent
• What is and isn't sugar? 
• Some positives of sugar 
• How to fuel better performance through sugar
• The soul satisfaction from sugar
• How sugar makes you crash
• The caloric impact of sugar
• The problematic inflammation sugar causes
• Read your food labels way closer
• Take the "No Sugar" September Challenge with Robyn

Hopefully, this podcast helps motivate you to examine your relationship with sugar this month. If you have more questions or want to get more information about sugar and the "No sugar" challenge then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 109: Ask Me Anything Rapid Fire Round 2
In this episode, Robyn and Ben answer all your questions from the AMA whiteboard. Check out the highlights  below:

• The difference between Teens And Adults
• Aliens, Gravity, Big Foot, and your fitness
• How to build mental toughness
• All the feel-good inspirational stories
• Who else should you listen to for health and fitness
• The future of CFO
• Robyn's underwater punching skills
• Ben defends the shake weight
• How to add classes at CFO
• Why CrossFit hates even numbers

Hopefully, this podcast answers all your questions and gives you a few laughs. If you have more questions or want to get more information then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 108: Bring A Friend Day
In this episode, Robyn and Ben share all the details of Bring a Friend Day. Check out why you should bring a friend to CrossFit Oakland below:

• Show and Tell but way better
• Fitness is better with Friends
• You share everything else you love why not your gym?
• Family support to help you do better in the gym
• The gym makes you better
• We want to dispel the myths about CrossFit
• All the fun party details
• Share this episode to convince a friend

Hopefully, this podcast inspires you and a friend to come to community day at CrossFit Oakland. If you have questions or want to invite a friend then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 107: What You Can Learn From The CrossFit Games
In this episode, Ben shares what you can learn from the 2023 CrossFit Games. While we don't train for the CrossFit Games, we can take a lot away from them. Check out what you can learn below:

• Be inspired from the CrossFit Games
• How fit will you be at 65 years old? 
• No excuses from adaptive athletes
• Training vs Competing Mindset
• How mindset helps you reach your goals
• What peak performance can teach you
• Top athletes show us what is possible
• Calm under pressure
• How effortless top performers can things look

Hopefully, this podcast gives you a little inspiration for training to reach your goals. If you have questions or want to learn more about the CrossFit Games, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 106: Consistency, The Real Magic Pill (August's Lifestyle Focus)
In this episode, Robyn and Ben discuss August's lifestyle focus and how consistency is the real magic pill. Whatever we do consistently leads to our success. Check out how we can be consistent below:

• Adventures in hydration for July
• Admiring water fountains near and far
• What can you do daily? 
• Stacking habits to make you better
• What can you consistently do weekly?
• Watch out for shiny toys and magic pills
• Weekdays vs Weekends 
• How accountability and honesty are key
• The need for a little discomfort
• Challenges to keep you consistent in August

Hopefully, this podcast helps you be more consistent in working towards your goals. If you have questions or want help creating consistent habits, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 104: The Importance Of Tempo Training
In this episode, Robyn and Ben detail all of the benefits of tempo training. Sometimes we need to go fast and sometimes we need to go slow. Check out what we discuss below:

• We train fast a lot so why not slow too?
• The differences between muscles and tendons
• How muscles build through time under tension
• What is eccentric vs. concentric movement
• How tempo increases range of motion
• The secret to getting stronger by holding a position
• Heavy slow resistance rebuilds your tendons
• How going slow can make you more explosive
• How tempo can make you better in conditioning workouts

Hopefully, this podcast gets you excited for the upcoming tempo training. If you have questions or want to learn more about tempo training, then reach out and let us know who we missed.
Have a listen, and as always give us some feedback and ask us questions!

Episode 103: What Characters Would Be The Best CrossFitters?
In this episode, Stef and Ben debate what famous fictional characters would make great crossfitters. Think of all the great movies, television shows, video games, and cartoons that have characters who would be great at CrossFit. We discuss the following:

• Stef wants all the Lord of the Rings characters
• The whole "300" should compete at CrossFit
• John Wick could suffer through any workout
• Bachelor contestants have made the Games
• Tom Cruise has to be on this list 
• Lara Croft is a bada$$
• Video games characters could be great at fitness
• Ben's Top 5 fictional characters
• Stef's Top 5 fictional characters

Hopefully, this podcast gives you a few laughs. If you think we left off some good characters, then reach out and let us know who we missed.
Have a listen, and as always give us some feedback and ask us questions!

Episode 102: Stay Hydrated (July's Lifestyle Focus)
In this episode, Britt and Ben help you stay hydrated and feel good this summer! Water is life and a secret performance enhancer. See how hydration helps below:

• Recap of June's fun new hobbies
• Your Body is 75% water
• How much water do you lose in a day?
• How water is the original energy drink
• Drinking water is a stress reliever
• You are smarter when hydrated
• Water - The magical weight loss and detox trick
• You might be dehydrated if....
• All The tips and tricks to stay hydrated this summer

Hopefully, this helps you realize the importance of staying hydrated. If you struggle with hydration, then reach out to one of your coaches and we will help you out.
Have a listen, and as always give us some feedback and ask us questions!

Episode 101: You Are Stronger Than Your Excuses

In this episode, Robyn and Ben give a little pep talk to overcoming common excuses. There is always an excuse to miss the gym, but you are stronger than them. Here are some excuses and counters to them:

• It is ok to have excuses
• Worried about being too sore -> movement helps the soreness
• Work is too busy -> Schedule/prioritize sessions and exercise makes you better at work
• Have to watch the kids -> bring them to the lobby
• The weather is uncomfortable -> wear layers and we have fans
• Forgot your clothes -> Modify to what you are wearing
• Lacking Motivation -> Remember your gym friends and why you started
• Tired -> Make sure you slept but movement energizes you too
• Reasons to actually miss the gym
• CFO has your back and you can do this! 

Hopefully, this helps you realize you can overcome your excuses. If you struggle with excuses, then reach out to one of your coaches and we will help you overcome them.
Have a listen, and as always give us some feedback and ask us questions!

Episode 100: Grateful To Make 100 💯 
In this episode, Robyn, Britt, and Ben celebrate making it to 100 episodes and recap all their favorites. It is incredible to make it to 100 episodes. We had to share our joy. Here are the highlights:

• Gratitude for every listener and episode
• Humble beginnings 
• Check out the nutrition matters series
• CFO has great clients/experts
• Podcasts can lead to lots of laughs
• Britt's journey through the podcasts
• Coaches are fun to interview
• Our most popular episodes
• What are we going to do next?

We hope you have enjoyed all 100 episodes of the podcast. If you have further questions or suggestions, then reach out to one of your coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 99: How To Survive Time Off This Summer
In this episode, Robyn and Ben give tips and tricks to stay fit while having fun this summer. Maintaining your health and fitness can be challenging in the summer months, but we are here to help! Here are some episode highlights:

• Enjoy your summer & the healthy habits you've been building all year
• Stay consistent prior to travel
• Research possible fitness options during your trip
• Pack your gym clothes!
• Find activities that get you moving while traveling - doesn't have to be in a gym
• Do what works for you and be kind to yourself while traveling
• Be sure to enjoy the good stuff
• Get back in the gym right away - don't put it off 
• Be patient as you work your way back after time off

We hope this podcast helps you crush your summer fun, health, and fitness goals. If you have further questions about maintaining your fitness over the summer, then reach out to one of your coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 98: The Benefits Of A New Hobby To Your Health (June Lifestyle Focus)
In this episode, Ben, Robyn, Stef & Britt discuss how learning a new hobby or sport benefits your health and wellness. We think it is so important, we turned it into June's Lifestyle Focus and discuss the following..

• How we ate all the veggies In May (recap)
• Hobbies and sports help you get to know yourself
• New relationships through hobbies and sports
• How to face your fears by trying new things
• Ways to help improve your brain and problem-solve
• The 10 General Physical Skills (CrossFit)
• Why coordination, agility, and accuracy matter
• What new things are your favorite coaches are going to try?

We hope this podcast gives you the motivation to try new things this month and fires you up for our Pancakes & Games event this Saturday, June 3rd at 9 am. If you have further questions about the benefits of trying new hobbies and sports, then reach out to one of your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 97: The What And Why Behind Hero Workouts
In this episode, we explain what a hero workout is and why we do them in the gym. We love challenges in the gym. Hero workouts create a great opportunity to challenge ourselves. Check out all we detail below:

• Robyn's favorite cartoon to start
• What is a Hero Workout?
• Discomfort makes us stronger
• How workouts provide a moment of reflection
• The cool factor of CrossFit
• What is the first hero workout
• The Favorite Hero Workouts of your coaches
• Tricks to get through Murph

We hope this podcast gives you some appreciation of hero workouts and some excitement to challenge yourself through them. If you have further questions about hero workouts, then reach out to one of your favorite coaches and we will help you.
Have a listen and as always give us some feedback and ask us questions!

Episode 96: How To Test The Generalist
In this episode, we delve into fitness markers for a regular person who is trying to make their life better. We do not specialize in any one thing in the gym. We make you generally better at everything. Check out all we detail below:

• Generalist vs. Specialist
• How much should you squat/deadlift/press?
• What are strength to mass markers?
• How should your lifting translate to gymnastics?
• Why does capacity matters?
• What is a good Row time?
• Funny balance challenges you should do daily
• 400lb Squat Vs Unbroken Karen

We hope this podcast helps you get some new ideas on how you should measure and test your health and fitness..  If you have further questions about fitness markers and tests, then reach out to one of your favorite coaches and we will help you.
Have a listen and as always give us some feedback and ask us questions!

Episode 95: Client Spotlight Aaron Pierre

In this episode, we showcase Aaron Pierre and the amazing mission he is on. Aaron is always a bright spot in the gym. Check out all about Aaron below:

• Aaron's uncomfortable start
• CrossFit while on safari 
• What Aaron has been training for 10 years on?
• The three vows Aaron follows
• Berkeley Counter Culture and Jesuits?
• The current fitness challenge Aaron is on
• What is next for Aaron
• How Aaron used CFO coaches to achieve his goals
• How much we will all miss Aaron

We hope this podcast helps you get to know Aaron and all the amazing things he is called to do.  If you have further questions about Aaron or want to connect with him, then reach out to one of your favorite coaches and we will help you.
Have a listen and as always give us some feedback and ask us questions!