The D'n'A Show
By Ayn Toppin
The D'n'A ShowMay 17, 2018
00:00
21:05
Episode 26: Running with Rachael Colacino
On this episode, we have guest Rachael Colacino in to talk about our running and more specifically our running clinic coming up. Rachael is a professional in the running community, and in addition to running clinics (pun intended) she also offers an array of services online. Tune in to this podcast if you want to learn more about running, especially within the CrossFit space. Rachael can be found at her website (www.rachaelsrunners.com) and also on instagram @rachaels_runners
Oct 17, 201830:52
Episode 25: Getting Started
On this episode, we talk about our process for new members joining our gym! Whether you are interested yourself, or you know someone on the fence, please have them listen to this and then take action! We want to start the conversation that will change your life.
Sep 27, 201812:27
Episode 24: Making Sacrifices
On this episode, Damian dives solo into making sacrifices to achieve greatness. Tune in if you have any goals you are working towards
Sep 21, 201804:48
Episode 23.2: Pre and Post Workout Nutrition
Liz, Damian, and Ayn sit down to discuss pre and post workout nutrition. Whether you are looking to maximize performance, manage weight, put on muscle, or anything in between this episode is for you!
Sep 13, 201818:43
Episode 23: All Things Nutrition - Part 1
Tune in with Liz to hear some basic nutrition concepts to kick start some healthy habits!
Aug 30, 201825:29
Episode 22: "The D" in the D'N'A Show
Get to know coach Damian in this rapid fire QnA!
Aug 23, 201818:52
Episode 21: Gear You Want to Use
Ever wonder what kind of gear you should use for your workouts? Tune in to hear our thoughts!
Aug 16, 201827:49
Episode 20.3: Overhead Squats
In part 3 of this 3 part series, Damian and Ayn discuss the overhead squat. Listen in if you have trouble getting into the overhead position, or you are looking to optimize efficiency! Make sure you also check out episodes 1 & 2 where we discuss Double Unders and Back Squats!
Aug 11, 201810:12
Episode 20.2: Back Squats
In part 2 of this 3 part series, Damian and Ayn discuss the back squat. If you are looking to improve your squatting mechanics and better your best, tune in! Make sure you also listen to parts 1 & 3 about Double Unders and Overhead Squats!
Aug 10, 201819:53
Episode 20.1: Double Unders
On part 1 of this 3 part series, Damian and Ayn will be talking about double unders. If you are looking to get your first double under or go unbroken in class workouts, this podcast is for you! Make sure you tune into parts 2 and 3 where we will be discussing the back squat and over head squat!
Aug 09, 201820:35
Episode 19: Bonus Episode Games Day 1
Ayn and Damian sit down and spill their thoughts on Day 1 of the games! Tune in to hear the conversation.
Aug 06, 201823:29
Episode 18 - A New Chapter for PVCF
On this episode we talk about the transition of owners for PVCF. Perrin and Liz have handed off their legacy to Ayn Toppin, and we are very excited to continue to build our community!
Aug 02, 201810:24
Episode 17: Empowering Women In CrossFit
Coaches Damian and Ayn are joined with Coach Liz in this free flowing discussion of how CrossFit is influencing the empowerment of women. Each coach brings differing perspectives based on individual experiences, and therefore can only speak on what we relate to. If you enjoy the podcast, please do share and subscribe so we can reach more people!
Jul 26, 201829:42
Episode 16: Vacation Workouts
On this episode we talk about a few different ways you can continue working on your fitness while traveling!
Jul 19, 201811:22
Episode 15: Movement Efficiency Tips
In this episode we share a few tips on how you can increase your efficiency in workouts and improve upon your scores and times!
Jul 18, 201826:49
Episode 14: 10 Quick Questions
Latest episode of The D'n'A Show
Jul 06, 201813:45
Episode 13: Get Your First Strict Pull-up
Coach Damian and Coach Ayn discuss ways to train for your first strict pull-up.
Jun 28, 201819:29
Episode 12: Leadership Inside and Outside the Box with Alain Hunkins
Today we have PVCF member and leadership expert Alain Hunkins as our special guest. We discuss his upcoming book "Cracking the Leadership Code: Connection, Communication, Collaboration". Learn more at AlainHunkins.com
Jun 21, 201836:22
Episode 11: Tips for Both CrossFit Beginners and CrossFit Veterans
New to Crossfit? Looking to start? We offer up several tips for a good experience as a Crossfit beginner and action items for Crossfit veterans.
Jun 14, 201834:07
Episode 10: Fitness over 40 with Dr. Mike
Coach Mike Simmons M.D. joins us today to talk about the importance of Fitness over 40.
Jun 08, 201832:33
Episode 9: The Why Behind The WOD
Latest episode of The D'n'A Show
May 31, 201828:14
Episode 8: The Best Hour of Your Day
Latest episode of The D'n'A Show
May 24, 201813:32
Episode 7: Comparison, Competitiveness and Self Talk
Latest episode of The D'n'A Show
May 17, 201821:05
Episode 6: Individual Program Design
Coach Damian and Coach Ayn explain what Individual Program design is and who it is for.
May 10, 201814:22
Episode 5: Mastering the Rowing Machine w/ Coach Liz
Coach Liz joins us today to go over mastering the C2 Erg for Crossfitters.
- :30s - Liz E. Introduction
- :50s - Liz E. Rowing History
- :1:50 - Rowing for Sport vs. Rowing for CrossFit
- 3:00 - Goals for Podcast
- 3:25 - Common Rowing Errors in CrossFit
- 5:15 - Rhythm/Tempo of Rowing
- 9:05 Stroke Rate
- 10:30 Opening Back in Stroke
- 11:40 Physical Limitations to Rowing
- 12:50 Damper Utilization
- 17:30 Meters vs. Calories
- 19:15 Strategies for workouts
- 26:40 Actionable take aways
- :30s - Liz E. Introduction
- :50s - Liz E. Rowing History
- :1:50 - Rowing for Sport vs. Rowing for CrossFit
- 3:00 - Goals for Podcast
- 3:25 - Common Rowing Errors in CrossFit
- 5:15 - Rhythm/Tempo of Rowing
- 9:05 Stroke Rate
- 10:30 Opening Back in Stroke
- 11:40 Physical Limitations to Rowing
- 12:50 Damper Utilization
- 17:30 Meters vs. Calories
- 19:15 Strategies for workouts
- 26:40 Actionable take aways
May 03, 201827:58
Episode 4: Leveling Up
When and how to move to the next progression or scale during your training.
Apr 26, 201825:58
Episode 3 Part 1: Coach Damian
By request, we dive into who we are and why we do what we do.
Apr 19, 201814:53
Episode 3 Part 2: Coach Ayn
By request, we dive into who we are and why we do what we do.
Apr 19, 201819:21
Episode 2:Goal Setting
Goal setting and consultation!
Apr 12, 201815:09
Episode 1
The very first episode of D&A Fitness!
Apr 05, 201821:05