The MNC Mindset
By Greg Crook
The MNC MindsetAug 01, 2020
Ep 8 There And Back Again: The Louis Story
Hey its Sharon!
What are Hero workouts anyway? And we're talking with Kimberly!
The big Kahuna-- Greg!
Ep 4 Nikki C
Turning Point (you should listen to this one)
24.1 What Was That?
We're back baby!! (Still figuring out the audio levels- sorry)
January 3rd Newsletter overview
In this episode we discuss programming for the week of Jan 4th-9th, and share our thoughts on things to Watch, Learn and Listen to.
What happened to The MNC Mindset Podcast??
In this episode we discuss the difficulties and lessons we learned trying to produce a podcast on a regular basis. Also, what our plans are for the podcast moving forward...
CrossFit MNC Birthday episode (segment 2)
Sharon and I are picking up where we left off. In this episode we discuss how we found CrossFit and touch on the speed in which CrossFit MNC transitioned from a conversation to a reality. Sorry for the delay in delivering segment #2...we'll try and get the next segment out before our next birthday, lol!
CrossFit MNC Birthday episode (segment 1)
Today, September 17th we celebrate CrossFit MNC's 8th year in business!
In this episode we're taking you back to the beginning. We'll learn how and what got Greg interested in lifting weights/training to start with, and how his passion for training lead him to organically begin coaching others.
This will be a multi-part series, and we hope you enjoy learning about the origins of CrossFit MNC.
"Podium Picks" from last weeks workouts
On this weeks episode Sharon and I borrow the "Podium Picks" format from the Talking Elite Fitness podcast. We had to pick our top 3 favorite workouts from last week and give a brief description as to why.
We didn't share our answers before recording, so it was exciting to see If, and which ones we may have both chosen. This was a fun little episode and we hope you enjoy it!
Are we too attached to our phones without even realizing it??
In this episode Sharon and I start off with some interesting facts about sleep. This leads us into the meat of the conversation which is about how much time we spend on social media, in particular from our phones. We're 1 week into an experiment I heard about on the Tim Ferris podcast. We share our takeaways thus far, and if you're interested after listening, here are the details.....
- You must remove all social media apps from your phone. (You can only access these accounts from a desktop or laptop computer)
- All the apps on your phone must be able to fit on the your home page. (You can have folders, but they cannot swipe left or right..9 max per folder)
This isn't intended to be judgmental. Just sharing the awareness we've seen around how much time we actually spend on our phones and how unnecessary a lot of it was.
We hope you enjoy the episode, maybe spend more quality time with the ones you love, and sleep well!
Our three most influential people outside the fitness space
In this episode Sharon and I take on the question of "Who are the three people who have been the most influential to you?"
We found this question to be very thought provoking, and wonder who your three people are?
Reflections and Takeaways from Diet Maintenance
In this episode Sharon and I are discussing our individual experiences with our Diet Maintenance phases. Why we think they're important, how long should they be, who should do utilize them and more! We hope you enjoy the episode and if you have any follow up questions, our door is always open!
Are you drinking enough water or waiting until it's too late??
In this weeks episode we have a brief conversation about hydration. How much water should you drink, and when. Also, could you be dehydrated already??
The "Why" behind our current strength program...The Doug Hepburn Method
In this episode of The MNC Mindset podcast we dig into the specifics around the Doug Hepburn Method. This is the current strength program we are following via the Mayhem Affiliate programming. Why 8 sets of 2, what would come next, and how to build strength are all topics we'll cover. We hope you enjoy this shorter form of the podcast, and if you have specific questions you would like answered please don't hesitate to ask. Enjoy!
Phase #2 of our strength cycle and "Badaasery and Opportunities"
On this episode of The MNC Mindset Podcast Sharon and I discuss...
- Phase #2 of our strength cycle.
- Better utilization of space equaling larger work stations for our members
- Rower, Bike, and Ski maintenance provided by MaintenanceRX
- Sharon discusses her SugarWOD feature "Badassery and Opportunities".
Week #3 Strength cycle and body weight fluctuations in females
Week #2 Strength cycle, resetting PR’s, and class expansion
In this episode we review last weeks programming and what's in store ahead. Sharon discusses her decision to reset her strength PR’s, and we end with details and limitations around expanding class sizes. Enjoy!
“You can’t ride two horses with one ass”
"Corona Keepers" and The RP Diet app review
On this episode we discuss the changes we plan to keep that were brought on by the Corona Virus, and Greg gives his takeaways on his current use of the RP Diet app,
Does you WHY need work? Your success can depend on it.
Reopening the Gym, "MURPH", and Mid-workout mindset.
On this weeks episode we talk about the excitement and anxiety around reopening the gym. Some thoughts on how to approach this years Memorial Day "MURPH" workout, and we end the episode with a question from Heather S. "During a tough workout do you ever question why, how, or the real reason your doing it??
Great conversation and we hope you enjoy it!
Sugar, Fear, and Takeaways from the “At Home Workouts”
Answering Member questions
Reopening plans and strategies around safety moving forward.
Catching up with Coach Jonathan Hawkins
Thoughts and updates 2 weeks into the COVID-19 shutdown
This week we're giving you guys an update on our thoughts 2 weeks into the COVID-19 shutdown, and on moving forward through April and beyond.
The Power of Portion Control
With most of us being somewhat limited in the amount of activity we’re used to getting from day to day, if you don’t stay on top of how much you’re eating you could easily wake up to the “Corna-15”...and it will seemingly come out of nowhere! Below are the 8 tips we discuss in this episode...
1. Drink water before eating 2. Fill your plate with veggies first 3. Use your palm (or plate); "Divide the plate into half a plate of vegetables, a quarter plate of protein, a quarter plate of carbs with half a tablespoon (thumb sized portion) of fat," 4. Avoid eating from takeout containers 5. Put aside a third of your meal; "If you're prone to overeating, portion aside one-third of your meal and know that you can eat it later on if hungry. Hunger can take 20-30 minutes to set in," 6. Measure out the correct serve of carbs 7. Use the same bowls and plates; "If the plate is really big or small, or if the bowls are bigger than you're used to, it's really easy for your brain to get a bit confused. You think you're having the same amount but you're having more because of that portion distortion," 8. Eat slowly; "Eating fast means that you're more likely to miss your hunger and fullness cues. Taking your time with a meal, really savoring each bite, helps you to enjoy the meal more and helps make sure you don't overdo how much you're eating,"Here's is a link to the Podcast Greg mentions at the beginning of the episode from The Healthy Rebellion Radio...
https://podcasts.apple.com/us/podcast/the-healthy-rebellion-radio/id1485056754?i=1000469926225
"Coffee Talk" with Greg and Sharon
This was recorded during our Facebook Live "Coffee Talk" with our members in the private group.
The Importance of Keeping a Positive Mindset in Troubling Times
We are all very aware of what’s going on in the world around us. During the past couple of weeks we have had our lives completely turned upside down. Hopefully this is a good reminder of how we can keep a positive mindset during these tough times.
Yearly Benchmark Workouts
In today's episode Sharon and I compare yearly benchmark workouts we feel are valuable and give the reasons why we think so.
It was a fun episode and interesting to hear our different perspectives and we hope you enjoy it!
CrossFit MNC member, Heather Stegall Interview
On this weeks episode we're interviewing Heather Stegall
She came to us through a 6 Week Challenge and now, 2 1/2 years and 90lbs lighter!!!...we're discussing her fitness journey.
How to Start Improving Your Weaknesses
On this weeks episode we're discussing ways to improve your weaknesses in the gym. We've created 3 buckets...Strength, Endurance, and Gymnastics and give training frequency and resource advice.
We follow CompTrain for our gym's programming. They offer and Free and Paid version of additional programming we highly recommend. More info on Comptrain can be found at their website....
comptrain.co
How Good Marketing Distorts Our Perception of What's Healthy and What's Not.
There are so many products on the market geared towards a healthier lifestyle, specifically in the area of nutrition and diet. You see ads for things bragging about their protein content or how it will boost your energy or make you feel great.
This is trickery. It’s marketing to people’s desire to make better choices. These companies use catch phrases that will attract you and basically trick you into thinking you’re making a healthy choice.
Here's a link to a comparison between a Reese's egg, Fit and Active protein bar, and Chicken breast w/side salad. The results will surprise you.
https://docs.google.com/spreadsheets/d/1whv7Dr6303rYIHU2HdreGlU7r3gL3Ajih6hDfC6Cs9Y/edit?usp=sharing
How to talk about what we do at CrossFit MNC
You love CrossFit, you love what it’s done for your overall health, performance in the gym, and all the carryover to everything you do outside the gym. You want nothing more than to share the same excitement with everyone you know! There’s a way to pitch “CrossFit” to your friends that can be much more inviting and you’ll have more success getting them to join you in class
Coach Courtney Smith Interview
This week we sit down with Coach Courtney Smith to find out what led her to CrossFit, how she ended up at CrossFit MNC, and what drove her to become a Coach.
World Carnivore Month Summary, and a Breakdown of the 3 Styles of Conditioning Workouts We See in Class
This week Greg gives feedback on his experiment with the Carnivore diet for the month of January, then we take a deep(ish) dive into the 3 different styles of conditioning workouts used in class.
Nutrition, Macros and Where to do I Start?
One of the most common requests we get is to help people with their nutrition. Which is awesome!
Today we're discussing our "United Front" on Nutrition here at CrossFit MNC and where to start your nutrition journey.
The importance of getting enough Sleep!
This week we discuss how important sleep is to health, function and performance. We also offer some ideas on ways to improve your sleep as early as tonight!
Training frequency
Today we're discussing how often you should be training per week and the differences between 3 days, 4 days, 5 days, and beyond.
Here's a link to the Open Gym Podcast referenced in today's episode if you would like to take a deeper dive.
https://open-gym.simplecast.com/episodes/006-jon-gilson
New Years Resolutions
Growth vs. Fixed Mindset
Today we're discussing the differences between the two mindsets, and how you can become more growth minded and start seeing obstacles as opportunities in your life.