Justin began the show with a quick rundown of the sectionals that have already taken place and a review of the competitions that will take place this weekend.

2:30 For an affiliate spotlight, Justin visited Canyon CrossFit and talked with co-owner Andrew Garcia at his box in Yorba Linda, Calif. Andrew introduced his affiliate and gave background information about its origins, and he talked about what Canyon CrossFit has done to help promote elite fitness in the community. Andrew went on to discuss marketing methods that have been successful over the past two years, and he also admitted he would do certain things differently if he could have a do-over. Andrew concluded by talking about what the future holds for the affiliate.

15:53 Ingrid Kantola, winner of the Southern California Sectional, discussed her experience at the competition last weekend. She gave a dominating performance by winning all the WODs. Ingrid explained what each WOD entailed and the strategy she used to attack them, and she talked about her training and how addressing her weaknesses helped prepare her for the weekend. Ingrid went on to explain what she’ll do to prepare herself for the regional competition, and she ended the interview by sharing one of her training secrets.

47:24 Justin ended the show by playing The Warrior’s Song by Sean Householder. When you purchase this song, all profits go to the Armed Forces Relief Trust.

53min 37sec

Justin began the show with a quick rundown of the sectionals that have already wrapped up and the competitions that will take place this weekend.

3:09 Ryan Hudson, owner of Central Oregon CrossFit, came on the show to talk about working with a local high-school basketball team. He described selling his idea to the basketball coach and talking him into buying enough equipment to set up a CrossFit box at the school. Ryan detailed the programming he used and the resulting improvements in the team. He documented these gains for the coach, and the improved performances had an impact on other sports teams and the PE teachers at the high school. The success with the basketball team has now spilled over to create success for Hudson’s affiliate.

31:15 Justin interviewed several athletes on location throughout the Utah/Nevada Sectional, giving listeners a chance to be a part of the action before and after each WOD. Due to the challenges of recording live at a loud CrossFit event, the audio is not up to in-studio standards.

58min 55sec

Due to the challenges of recording live at a loud CrossFit event, the audio is not up to in-studio standards.

Justin began the show with a firsthand account of the Utah/Nevada Sectional that took place last weekend. He gave a quick rundown of the other sectionals that have been completed, as well as a brief preview of other competitions that will take place this weekend.

12:10 Drew Canavero gave his thoughts and impressions on his winning performance at the Utah/Nevada Sectional. Drew explained his strategy and talked about what he did to recover from one WOD to the next. He also shared some background about himself, detailed how he prepared for the competition, and explained what he’ll do over the next two months to get ready for the regional competition.

43:38 Justin interviewed several athletes live on location throughout the sectional competition, giving listeners a chance to be a part of the action before and after each WOD.

1hr 28min

Host Justin Judkins began the show with a quick rundown of the sectionals that have already been contested and gave a preview of the upcoming competitions.

5:34 Former Binhampton University soccer player Patrick Skinner found CrossFit like so many others: by searching for workouts online. Patrick described his journey from college athlete to CrossFit sectional competitor, detailing how his fitness level has changed since finding CrossFit. Patrick CrossFits at his own garage gym and shared tips and advice for prospective and current garage-gym owners.

21:32 Jon Lyon was a tight end for the University of Washington when he was younger, and his workouts were focused only on power and speed. Since finding CrossFit two years ago, he hasn’t looked back. Jon described the difference between his CrossFit experience and his days as a college athlete. He’ll be competing in the Washington Sectional this weekend in hopes of qualifying for the 2010 CrossFit Games this summer, and he shared how he’s been preparing for the sectional.

32:45 Jorge (J) Perez came on the show to give his impressions on FilFest 2010, which took place this past weekend in Miami, Fla. Jorge talked about the atmosphere and his favorite presentations, as well as the WOD all the attendees completed on the beach. Coach J explained which changes he will implement in his box based on what he learned in Miami. His gym, CrossFit Blueprint, has seen amazing success since opening last November. He talked about getting his box started and the community that he and his partners have tried to foster.

56min 13sec

2:14 Tanya Wagner is the reigning CrossFit Games champion, and she also owns CrossFit Apex with her husband Josh. Tanya came on the show to offer a sneak peak into her upcoming FilFest 2010 presentation, a speech titled “Firebreathing Success.” She also talked about competing in the CRASH-B World Indoor Rowing Championships held recently in Boston. She turned in a 2K time of 7:25 and gave an account of her experience, along with some great rowing technique tips.

27:00 As the owner of CrossFit Cookeville and CrossFit Faith and the head strength and conditioning coach for the Tennessee Tech University Golden Eagles, Chip Pugh is busy, but he was able to come on the show and discuss how he uses CrossFit to enhance his athletes’ performance. Chip talked about his journey as a believer in the CrossFit methodology, explaining how CrossFit isn’t just an exercise program but a way of life. To give back to the community, Chip created the unique website CrossFit Faith.

52:16 Justin ended the show by reading an essay from CrossFit Verve owner Matt Chan about what CrossFit means to him and how hard it is to express that to a stranger.

55min 54sec

2:50 Just last weekend Miranda Oldroyd of CrossFit 801 attended the CrossFit Certification Trainer Summit in San Diego. She described her experience during the weekend and talked about the presentation the subject matter experts (SMEs) gave to the trainers, explaining how the trainers learned more about the SMEs’ role and how it coincides with theirs at CrossFit certs. Several experts gave the group advice about public speaking, and then the trainers hit a WOD, of course. Miranda will compete at the Utah/Nevada Sectionals Feb. 27-28 in Ogden, Utah, and she described her preparations for the big event.

27:57 Justin played a clip of John Durant talking about eating a “caveman” diet on The Colbert Report.

34:45 Gale Yocom, owner of CrossFit Strong in Dallas, has developed a website that allows him to document and track everything about the athletes at his affiliate. His website is called CrossFit Tracker, and Yocom detailed the features and benefits of the site. The web-savvy affiliate owner explained how the site has helped him build and maintain an active, interested community, and he believes it’s helped his affiliate succeed. Gale also recalled the process of starting his affiliate in a two-car garage and growing into an 18,000-square-foot building. Like any trainer, Gale is proud of what his athletes have accomplished, and he explains how their success pushes him to excel every day.

1hr 3min 29sec

Host Justin Judkins began the show by reminding former elite and college athletes to contact him if they have made CrossFit their new avenue of competition.

5:14 Affiliate owner Justin Berg (CrossFit SS) recently joined the CrossFit Games staff as Assistant Director, and he came on the show to speak about the responsibilities associated with this position. Justin has an extensive background in sports management, and he discussed how he is using his unique experiences to enhance the way the Games will run. According to Justin, the future of the Games is very bright and CrossFitters can expect this year’s event to trump last year’s fantastic competition.

32:40 Jeff Martin and his wife Mikki founded CrossFit Kids and CrossFit Brand X, and Jeff will be at FilFest 2010 to speak about working with diverse populations. For those wondering what FilFest is all about, Jeff talked about the gathering and how he has walked away with ideas that had an immediate impact on his business. Jeff also talked about the CrossFit Kids program, the certs and how affiliate owners are able to use the training to add a new dimension to their affiliate—and their bottom line. Jeff concluded by explaining the lesson plans CrossFit Kids makes available to home schoolers, P.E. teachers and health teachers.

57min 50 sec

Justin began the show by asking former elite and college athletes to contact him about appearing on future shows to talk about making the transition to CrossFit.

7:22 Ben Crook trains at Ute CrossFit with Tommy Hackenbruck and is preparing for the sectional competition coming up next month. He talked about finding CrossFit and what it’s like to train every day with one of the top Games performers. Ute CrossFit recently held a contest to prep athletes for sectional competition, and Ben shared a little about that experience before detailing his diet, his training and how he will tweak things heading into the upcoming competition.

27:35 Tommy Hackenbruck placed second at the 2009 CrossFit Games and is the owner of Ute CrossFit. As one of the top five finishers from last year, he won’t have to compete in sectionals and regionals, and he believes that gives him certain advantages. Tommy discussed his diet and the things he has been trying to improve in his training last year. As a competitor and trainer, Tommy is able to offer special advice to his athletes as they prepare for sectional events, and the recent competition at CrossFit Ute gave Hackenbruck an interesting perspective on programming CrossFit events.

1hr 2min 30sec

Justin began the show by reading two e-mails he received from listeners this past week.

5:00 Kelly Starrett, a doctor of physical therapy, owns San Francisco CrossFit with his wife Juliet. He also conducts the incredibly popular CrossFit Movement and Mobility Certifications. Kelly spoke about the certs and gave information about the topics covered and how they benefit CrossFitters and trainers alike. He also discussed a different certification he’s putting together as an additional resource for those working to recover anatomical function. “K-Star” detailed how you can sign up and, as always, shared some great information on how to properly warm up in order to avoid injury.

34:06 Chris Spealler is a top HQ trainer and the owner of CrossFit Park City. He recently went to India and visited Sri Ram Ashram, an orphanage outside of Haridwar, India. Home to 65 abandoned children, the orphanage has a CrossFit program courtesy of Rashmi Cole. Chris talked about his experiences on the trip and how the kids who call the ashram home have taken to CrossFit. Speal spent three days with the young athletes and trained one young man to be a better trainer so the kids would continue to have good coaching after Chris returned to Utah. One of CrossFit’s smaller athletes, Chris is nevertheless a top performer, and he gave his thoughts on whether or not fitness is relative depending on a person’s size and body type.

1:58 Wes Harper owns CrossFit Garage in Woodstock, Ga., and on Feb. 6 and 7, his affiliate will host the Garage Games 2010. Wes came on to talk about the event, and he discussed the different levels of competition designed to give beginner, intermediate and advanced CrossFitters a chance to showcase their talents. He gave details on prizes, cost, number of applicants and how you can get signed up.

17:22 Monique Ames owns the thriving affiliate CrossFit Evolution in Central Florida, and she talked about what it takes to create success. Exciting things are happening at her box, and she detailed the programs they use and how and why they change them constantly. She gave advice to affiliate owners based on what she has seen and experienced over the past three years of being in business, and she described the mindset necessary to succeed in a difficult economic climate. Monique will be speaking at this year's FilFest, and she and several of her athletes are training for CrossFit Games Sectionals in spring.

57min 32sec

1:32 Coach Glassman started off by talking about the CrossFit 101 seminars he conducted over the course of the last year. He mentioned several affiliates where he stopped and established relationships with CrossFitters, and he talked about how those interactions have influenced him to really focus on finding ways to help affiliate owners be more successful. Coach went on to comment on the unique relationship between the online or virtual CrossFit community and the real-world side of the business that’s characterized by seminars, the Games, friendships and trainer-client relationships.

Coach believes intellectual rigor and observable, measurable, repeatable results are necessary in any real fitness program, and he explained how CrossFit will soon be the only fitness program that enjoys worldwide accreditation. The gem of the conversation came when Coach detailed how excellence begets excellence and translates into success for an affiliate owner. Always humble, Coach ended the show by thanking the CrossFit community.

2:21 CrossFit’s subject matter experts (SMEs) all bring something valuable to the table in terms of what CrossFitters can learn from them, and Tony Budding has had the privilege of meeting with SMEs from a variety of disciplines. Tony spoke about recently meeting Louie Simmons from Westside Barbell and talked about what Louie is like as an individual. Tony also spoke about meeting with Dr. Barry Sears, creator of the Zone Diet. Tony gave important insight and background information on Dr. Sears and explained why a CrossFitter should start with weighing and measuring food intake in order to increase performance. Tony talked about different perspectives from a variety of SMEs and how the average CrossFitter can use the tools these experts provide to enhance their own experience.

1hr 7min 8sec

8:01 Alena Yancey owns Battle Born CrossFit in Reno, and her affiliate recently hosted a CrossFit Endurance Certification. Alena talked about the cert from the perspective of an attending athlete and explained how her running was transformed over the course of the weekend. Alena detailed how her affiliate was able to host the cert and how Battle Born CrossFit benefited from the event. Yancey closed by sharing her plans for the future, which include trying to qualify for the 2010 CrossFit Games.

23:26 Robert Ord is the owner of Brass Ring Fitness/Brass Ring CrossFit. His specialty is preparing people who want to be special-operations warriors. Rob talked about training the “warrior athlete,” as well as the Full Mission Profile system he uses to set up a WOD. Rob touched on the evolution of Brass Ring Fitness over the years and discussed the methods behind his programming. Rob has been working on an article for the CrossFit Journal, and he gave listeners a sneak peak into the upcoming piece.

51min 43sec

Justin began the show by reading an e-mail he received this past week from someone who’s doing a few fun WODs to commemorate the end of his 20s.

4:09 Pat Sherwood came on the show and discussed how to best prepare for the rigors of competing in the 2010 Sectionals, Regionals and CrossFit Games. In 2009, Pat finished sixth in the Mid-Atlantic Regional and 58th in Aromas, so he shared some training advice that might help an athlete peak at the right time. Pat gave several tips on how to improve weaknesses, and he also talked about what some firebreathers have done to prepare for the Games. Pat reflected on his experience at The Ranch last summer and detailed how he plans to approach the competition schedule this year. As one of the trainers who regularly works Level 2 Certs, Pat discussed what qualities good trainers possess and exhibit, and he gave advice on how one can improve.

25:10 CrossFit HQ Director of Training Dave Castro came on the show to give valuable information on this year’s Sectionals, Regionals and CrossFit Games, also talking about the planning and behind-the-scenes work that started the week after the 2009 Games ended. Dave talked about the qualification process and who is already qualified, and he explained who could participate in the online qualifiers. As part of CrossFit’s increasing popularity, one of the Sectionals will be held at the Arnold Classic in Ohio with the help of Rogue Fitness. Finally, Dave commented on the programming on the 2009 Games and commented on some of the great performances that occurred at The Ranch last July.

Justin began the show by reading an e-mail he received from someone who successfully used CrossFit to train for a marathon, as well as correspondence from Brian R., who had some great ideas for future shows.

6:08 Mark Sisson owns a successful nutrition company and runs the website marksdailyapple.com. As a guest on CrossFit Radio, he spoke about his philosophy and how it aligns with CrossFit. Mark went on to talk about primal living and why a “Paleo” diet is so important, explaining how our genetic makeup is programmed and how we can use that knowledge to our advantage. He discussed inflammation and what effect it has on our health, also giving CrossFitters some tips on how to determine if a study is based on science or not. Finally, Mark shared his opinions on why conventional wisdom has led us so far astray and why grains are so prevalent in our diets.

34:00 James (OPT) FitzGerald won the 2007 CrossFit Games and has taken training to a whole new level. He came on the show to talk about how he individualizes his training for different athletes and maintains a high level of competency in his trainers through a very successful system that has been tried and tested over many years and thousands of workouts. Always looking at providing his athletes with complete support, OPT explained how he adjusts his prescriptions for pre- and post-workout meals depending on the WOD. Unable to compete in the final event in the 2009 CrossFit Games due to injury, OPT shared what happened to him and how he recovered. He talked about the lofty goals he has and how he plans on achieving them, as well as the role one’s mental state plays in training.

Justin started the show by reminding listeners about the Lumberjack CrossFit Memorial WOD and fundraiser being held on Saturday, Dec. 5. For more info or to donate to the families of the Fort Hood shooting victims, click here.

2:30 Affiliate owner and motivational speaker Kyle Maynard came on the show to talk about his involvement in the the Comprehensive Soldier Fitness Program, which is also supported by CrossFit HQ. After explaining the program and how CrossFit is helping forge elite fitness for Army personnel and their families, Kyle spoke about his role in the endeavor and the impressions he had when a new fitness facility was opened at Fort Leavenworth. Kyle also gave an update on the documentary film that chronicles his MMA career before talking about how his girlfriend, Talia Markham (Miss West Virginia), has taken to CrossFit and the Paleo/Zone diet.

24:14 CrossFit Endurance athlete, trainer and expert Brian MacKenzie explained how he originally figured out how endurance athletes could increase their performance and decrease training time via a controversial new method that was not immediately accepted by traditional endurance athletes. Brian went on to give endurance/CrossFit training advice, explaining how affiliate owners can add a new dimension to their business by offering the endurance athlete a more efficient training program.

Justin began the show by reading some e-mail he received this past week from teachers using CrossFit in their PE classes. The teachers gave feedback and offered tips on what’s working for them, also describing the success their students have enjoyed.

9:45 Nicole Gordon is best known for her gutsy performance during the sledgehammer event at the Games. After viciously smashing her finger, she completed the WOD and had to take a quick trip to the hospital. She made it back in time to continue and eventually finished 49th overall. Nicole talked about the severity of the injury and recalled what she was thinking after it happened. The owner of CrossFit Hampton Roads went on to talk about her training and how she decides which WOD she’ll attack on a particular day. Nicole spoke candidly about her weaknesses and how she needs to tailor her training for next year’s CrossFit competitions. Since May, CrossFit Hampton Roads has been holding a Biggest Loser competition, and as the event nears its end next week, Nicole related some of the benefits the program has provided to her athletes.

36:00 Maj. Dave Clarkson came on the show to talk about the Lumberjack CrossFit Memorial Hero WOD that was designed as a fundraiser for the families affected by the horrific shooting at Fort Hood earlier this month. Of the casualties, four of the dead and 11 of the injured were were members of Lumberjack CrossFit. Terribly, 19 children lost one of their parents that day. Clarkson explained how and when the fundraiser will take place and what CrossFitters can do to support the worthy cause. Clarkson’s wife came up with the idea, and when Coach Glassman and CrossFit HQ heard about it they marshaled their forces to make it happen in a very short period of time.

In memory of those who were killed in the shooting at Fort Hood on Nov. 5, 2009, the show ended with a reading of the names of those brave men and women.

Justin began the show by reading an e-mail requesting the input of teachers who are using CrossFit in their P.E. classes. The listener thought information on successful strategies would help other teachers and affiliate owners alike—especially those who train adults who behave like children.

4:39 David Bowman is a trainer at CrossFit Charlotte, but he’s also one of the world’s top competitors in the Firefighter Combat Challenge. The world championships are going on right now in Las Vegas, Nev., and David is currently first in the grand national standings and the over-40 category. In the interview, which was taped before the competition, David describes how the competition works and how CrossFit training prepares him for it.

31:18 Robb Wolf is the owner of CrossFit NorCal and one of the instructors CrossFitters see at Nutrition Certifications. He talked about his new book that’s nearing completion, as well as the On Ramp program he’s initiated at his affiliate to get new members started off on the right foot both nutritionally and physically. Robb provided the low down on grains and why to avoid them, and he spent some time on post-WOD meals and why intermittent fasting isn’t for everyone.

55min 9sec

Additional reading: Firefighter Combat Challenge and the Definitions of Fitness by Mike Warkentin, published Sept. 1, 2009.

To open the show, Justin read parts of correspondence between him and Maj. Donald Clarkson, EOD Officer, III Corps CBRNE. Maj. Clarkson wrote about the recent tragic events at Fort Hood, where he is stationed, and his comments reflect his own opinions on the incident and not those of III Corps, Fort Hood or the U.S. Army.

3:10 Lisa Ray, HQ trainer and co-owner of CrossFit Flagstaff, spoke about the Level 2 Certifications and the benefits of attaining the designation, as well as how the two-day cert is broken up and what’s expected from the candidates. Lisa talked about the testing phase and gave great advice for anyone striving to get a Level 2 Certification, and she outlined the steps to becoming an HQ trainer. An accomplished athlete who competed in the 2009 CrossFit Games, Lisa also talked about how she programs her own workouts and maintains her elite fitness with her busy schedule.

24:18 CrossFit 801 co-owner and HQ trainer Miranda Oldroyd came on the show to talk about the Why I CrossFit Challenge at her box. Oldroyd described how the challenge came about and how it will work for the next four weeks. Four days into the challenge, Miranda commented on the early results and feedback she’s received from her athletes. An injury prevented Miranda from competing in a regional qualifier for the CrossFit Games, and she talked about her recovery, as well as programming for herself and her affiliate. Miranda went on to share several diet tips she uses to increase her performance.

48min 46sec

1:42 New affiliate owner Kristopher Germain joined us for the second installment in a series where we follow his progress as he starts a new affiliate. Kris updated us on what’s transpired with his affiliate over the last four weeks, covering topics such as finding a space, dealing with potential landlords and zoning issues, and establishing a relationship with municipal officers. He discussed how he plans on getting people in the door and what his price points are. Kris is already seeing increased performance with the athletes he trains, and he talked about the excitement and community that are developing as people start to CrossFit with his help.

33:34 Olympic-lifting expert Sage Burgener came on the show to talk about competing for CrossFit Invictus in the Affiliate Cup at the 2009 CrossFit Games. Sage also talked about the one-day Olympic-lifting seminars she conducts, explaining how the seminars originated and how they’re formatted. Sage went on to offer a little insight as to what it’s like to help her father, Coach Mike Burgener, as he puts on CrossFit’s Olympic Lifting Certifications. Finally, she provided some background info on when she started training and competing, how she trains, and what her plans for the near future include.

58min 20sec

1:41 CrossFit firebreather Gillian Mounsey came on the show to talk about a special event she has organized: she’s going to do 100 muscle-ups in an hour to raise money for Hope for the Warriors. Mounsey explained what Hope for the Warriors is and how it helps U.S. servicemen and women and their families. She explained how her idea was created, who helped bring it to fruition and what CrossFitters can do to help.

18:36 Maj. Don Clarkson runs the affiliate CrossFit Fort Hood. He talked about what it was like to have Jimi L. and Coach Glassman give a presentation to the senior officers at Fort Hood. Operation Phoenix provided $20,000 worth of equipment, and Maj. Clarkson detailed how the gear made it possible to evaluate soldiers doing CrossFit vs. soldiers doing standard army PT over eight weeks. He talked about the results of the study and how they are working toward implementation of CrossFit post-wide in the units at Fort Hood.

49min 27sec

3:57 Affiliate owner Max Shippee and Brittainie De Garbott, wide receiver for the Lingerie Football League’s L.A. Temptation, both came on to talk about how Shippee uses CrossFit and CrossFit Football to get beautiful athletes in peak condition. De Garbott talked about the league and how her performance has increased since she started CrossFitting, also detailing the before and after of her first WOD.

32:46 GSX CrossFit owner Jeff Tucker explained what it’s like to travel overseas and represent CrossFit at different certifications. The gregarious Texan talked about the global community and the hospitality he enjoys on the road. Tucker also commented on Gillian Mounsey’s efforts to raise money and awareness for Hope for the Warriors, and the role he will play in the event. Always the coach, Tucker gave advice on how to build up to several muscle-ups in a row. Tucker also gave some inside information about his invention, the Iron Beam, that will soon be available to CrossFitters.

1:32 Affiliate owner Alec Hanson commented on a recent debate on the CrossFit Discussion Board in which some people said too many trainers with Level 1 certification only are opening affiliates and flooding the market with boxes. Hanson spoke about how “excellence begets excellence” and why good affiliate owners shouldn’t feel insecure. According to Hanson, the open-source affiliation model is the perfect way to allow a business owner to succeed. He also offered some great advice on how affiliate owners and CrossFitters in general can increase their fitness and knowledge.

20:03 Steve Richards of CrossFit 2260 gave his opinion on the argument that too many affiliates are ruining the CrossFit brand. A firefighter in Arizona, Richards talked about how he has successfully implemented CrossFit as a 14-week course taught at the academy. According to Richards, the amount of injuries went down drastically since implementing CrossFit, and he detailed the process of getting CrossFit installed as the academy’s preferred method of producing fit firefighters. For anyone looking to have CrossFit implemented into programs for LEOs, firefighters and even corporations, Richards’ advice is invaluable.

48min 8sec

2:00 Maj. Maxwell talked about a new U.S Army initiative that goes hand in hand with CrossFit and Operation Phoenix, as well as the box that’s being created at Fort Leavenworth with the help of the Glassmans, the army, Operation Phoenix and Rogue Fitness. He commented on the equipment drop that was made at Fort Hood and the one coming soon to Fort Leavenworth, explaining how CrossFit is becoming a part of the army’s PT program. Finally, Maj. Maxwell talks about the effects of having Greg Glassman give a presentation to army officers.

24:51 Kristopher Germain is at the opening stages of starting an affiliate. He came on the show for the first of a multi-part series where CFR will follow his progress as he documents his ups and downs on the quest to create a successful affiliate. Kris talked about the first steps one needs to take to get an affiliate: the essay, the fee and other necessities when submitting an application. He answered questions about getting insurance, building a web page, finding a space and establishing a relationship with the city.

58min 2sec

2:08 Jake Platt talks about the culture he tries to foster at his two affiliates in Washington state. He explains how he keeps track of 500 members every month and discusses how and why he does his programming a month at a time. Jake also talks about why he places a lot of emphasis on strength-biased programming and where he will be taking his affiliates in the future.

29:39 Rob Orlando is a successful competitor in strongman competitions and the owner of Hybrid Athletics. He finished 22nd at the 2009 CrossFit Games. Rob discusses the philosophy behind creating his affiliate and how he’s continually striving to produce athletes who are incredibly strong CrossFitters. He explained why he likes to include strongman movements in the WODs and how his training and diet have changed and affected his performance since finding CrossFit. The strongman based in Connecticut also talks about the video 100 Body Weight Squats, in which he squats 200 lb. 100 times in a row.

54min 6sec

2:40 Josh Wagner, who owns CrossFit Apex with his wife Tanya, is a high school P.E. teacher in Pennsylvania. Josh and Justin spoke about the epidemic of obesity that our nation's youth are up against. Josh talked about using CrossFit programming in his classes and how the students have responded. He also explained how the other teachers in his department are starting to adopt his unique training methods. He describes the results and the effect that it is having on the students.

25:40 Adrian Bozman is one of the trainers for HQ. He talked about the best approach to take when starting CrossFit. Adrian gave great advice and insight into how to be patient and smart as people approach the WODs for the first time. He discussed ways that a trainer can help newcomers get off to a good start. He also talked about the fundamentals for doing a proper squat and gave cues that one could use to help overcome mistakes and bad habits.

53min 35sec

2:14 Jim Baker, is a 62 year old trainer and co-owner of CrossFit Santa Cruz Central, who has specialized in training people that are between the ages of 55 and 87. He talked about his own training as an older athlete and about training others that are older. His clients are looking for independence from caregivers rather than elite fitness. Jim also talked about the early days of CrossFit and what it was like to have Coach Glassman as his trainer. He also talked about how CrossFit has evolved since he started 11 years ago.

24:45 Chuck Carswell is one of the trainers for HQ. He talked about what he foresees CrossFitting through two or three decades will look like. He answered the big question of "Why CrossFit when you're older?" Chuck talked about the older clients he has worked with and how he has helped them meet their goals. He gave instruction, in great detail, as to the proper way to handle a cheat meal.

52min 55sec

2:00 Marty Cej, a Financial Analyst for BNN, talked about his background and what he conjectures will happen with CrossFit in the future. Marty gave his insight into the business of CrossFit. He also helped cover the 2009 CrossFit Games and he talked about his experience of covering the Games, but also where he sees things heading in the future. Marty talked about the response he got when he did a story on Coach Glassman and CrossFit on BNN.

45min 59sec

2:09 Analisa Naldi, trainer at F.I.T./CrossFit Los Altos explained what Fight Gone Bad IV is and how their facility is supporting this fundraiser for the Wounded Warrior Project and Athletes for a Cure. She gave recommendations for ways small affiliates can participate and talked about what their affiliate is doing to get as many donations as possible. Analisa also described their facility and how CrossFit is one of the fitness alternatives offered at F.I.T. She talked about how the Barbell Club overlaps with CrossFit Los Altos and what is offered to clients there.

34:01 Russell Berger, owner of CrossFit Huntsville and winner of the Dirty South Regional Qualifier, talked about how he found CrossFit as an Army Ranger and what three months of following the main-site WODs did for his fitness and performance. He briefly talked about his affiliate. Russell also spoke about his CrossFit Journal article documenting his experience at a Gym Jones Seminar. He went into detail about his impressions and what he thought of the seminar, also pointing out differences between CrossFit and Gym Jones and where the latter falls short in their quest for Elite Fitness.

1hr 8min 41sec

2:33 Herm Blancaflor, who started the "FRAT 30 day Paleo Challenge," gave the history behind the "Challenge" and why he started it. He gave advice for people thinking about starting the Paleo diet. He talked about using the support of the people that are doing the
"Challenge" to find recipe ideas, help you get through tough times, and help you feel part of the community that is striving to live the CrossFit lifestyle and increase their performance. Herm also explained where he plans on taking this challenge in the next few months.

25:48 Kristan Clever, of CrossFit North Hollywood and Fourth place finisher in the 2009 CrossFit Games, talked about her mindset during the Games competition. She talked about how she prepared for the Games and what her diet consists of. Kristan admitted that she should get more sleep
and that she might add certain supplements to her diet. She talked about the game of CrossFit HORSE that she is involved in and what the WOD is for this week.

54min 7sec

02:41 Moe Kelsey, who placed third at the 2009 CrossFit Games, talked about his how he prepared for the Games and the weaknesses he tried to address before his regional qualifier. Moe talked about his training and why he likes to do two WODs a day. He gave tips on how he prepares mentally for a WOD and what he does when his body screams “Stop!” in the middle of the workout. He also talked about the role diet plays in his training.

30:09 Host Justin Judkins briefly had Todd Widman on the show to discuss the Level 1 certifications and give advice on how to get your first muscle-up.

38:38 Jason Khalipa, owner of CrossFit Santa Clara, placed fifth at the Games. He talked about the mental challenges of coming from behind after placing 72nd in the first WOD, a trail run. Jason also discussed his training and diet and explained why the Zone Diet doesn’t work for him.

59min 04sec

26:27 Host Justin Judkins briefly had Jeremy “Playoff Beard” Reed on the show to discuss the current FRAT 30 Day Paleo Challenge and the benefits both men have already realized.

34:31 Todd Widman, of CrossFit Flathead and one of HQ’s top trainers, discussed the trainer WOD that was recently featured on the main site. He talked about the transition he had to make when he went from being a coach to a judge at the CrossFit Games. He also discussed the future of the Games.

53min 50sec

01:15 Lindsey Smith, who placed fifth at the 2009 CrossFit Games, responded to critics who question the claim that the winner of the CrossFit Games should be called "the fittest person on earth." Lindsey thinks the claim is justified and cited her experience as a three sport D1 athlete. She talked about where she trains and how she prepared for the Games competition this year. She discussed her diet and revealed that she ended up cutting short her planned post-Games eating binge. Lindsey also talked about how she balances her personal, career and athletic lives.

29:34 Host Justin Judkins played a clip from an upcoming Journal video with the always provocative Dave Tate discussing motivation and self-esteem issues among athletes.

31:13 Carey Kepler, co-owner of CrossFit Central in Austin Texas, talked about what it took to place third at the CrossFit Games. Consistency is her key to success. Carey talked about how she combines Paleo and Zone concepts in her diet. She records everything she eats in a food log and talked about what she had eaten for breakfast the day the show aired.

50min 59sec

1:15 Charity Vale revealed she decided to compete in the Qualifier for the Games only a month in advance and described her preparation. She divulged her dietary secret: raw milk. Charity said the milk helped her recovery, but she otherwise eats Paleo with a lot of fat. Charity described the five workouts on the first day of Games competition as worse than having all three of her children on the same day. But Charity still managed to finish second.

23:35 Peter Egyed placed sixth in the men’s division at the Games after winning the online Last Chance Qualifier. Peter has competed in all three of the CrossFit Games. He outlined the drastic changes the Games have undergone in their brief history. Peter said many of the international competitors were certifiable firebreathers. Peter discussed his overall strategy and the important role recovery played in his performance. He talked about how the heat in Arizona affects his training and described what made the Games special.

40min 3sec

01:10 Tony Blauer talked about his S.P.E.A.R. self-defense system, why it’s important to CrossFitters, and how Coach Glassman will be a featured speaker at a training camp being held August 14-16 in Virginia Beach, VA. Also appearing at the camp will be John Welbourn, Brian MacKenzie, Kyle Maynard and Freddy Camacho. Tony explained how effective self-defense goes well beyond physical training.

27:33 Justin got the bottom of the FRAT mystery when he caught up with the mysterious and elusive “Jakers”, whose cryptic posts on the main-site have long puzzled “normal” CrossFitters. Jakers explained what FRAT is and how it has evolved, trying very hard to be funny.

35:03 Justin interviewed Tommy Hackenbruck, the second place finisher at the Games and owner of Ute Crossfit. A former middle linebacker for the Utah Utes, Tommy has been power-lifting since he was a teenager, but has only been CrossFitting for a year. Tommy discussed his disappointing performance in the Northwest Qualifiers and how he made it to the Games through the online Last Chance Qualifier. Tommy revealed his diet has changed drastically from his college football years, when he ate just about anything. He said his experience performing under pressure in front of large crowds helped him in the Games. Tommy discussed the behind-the-scenes atmosphere at the Games and the amazing way athletes helped each other.

55min 41sec

01:16 Mike Warkentin of the CrossFit Journal talked about one the most striking stories of the 2009 Games: the remarkable behind-the-scenes atmosphere in the athlete’s warm up area. Egos were checked at the door. Athletes encouraged each other and coached each other. They chatted with organizers and volunteers during the long waits for their heats. The whole scene was quite different from what you would find in college or professional sports.

10:30 Justin interviewed Jake Platt, owner of Northwest CrossFit in Bellevue, WA about the strategy that had propelled his team to victory in the Affiliate Cup. Jake sad the team is especially close knit and members know they can rely on one another.

31:09 Justin caught up with Tanya Wagner, the newly crowned “fittest woman on earth” as she was on her way to dinner at Tony Budding’s house. Tanya discussed how she had moved up from her second place finish last year to win this year. She reviewed in detail her training and diet. Tanya also commented on the remarkable sense of community she had witnessed all weekend.

54min 57sec

One example of that spirit was the gutsy performance of Lee Knight, an athlete who insisted on competing despite medical issues. She explained in an interview with Justin why she was so determined to make it to Aromas.

Justin’s next interview, with Kristen Klever, was conducted in the athlete’s warm up area just moments after she had completed her final WOD. Kristen echoed some of the themes Bingo had touched on earlier. She praised the CrossFit community.

The program concluded with a report from Mike Warkentin of the CrossFit Journal. Mike talked about what had just happened in the final men’s WOD of the day.

Reporter Mike Warkentin provided an update on the latest standings and discussed how the WODs so far had played to individual strengths and weaknesses.

Next up was an interview with two brothers who are the talk of the Games. James FitzGerald is better known as OPT. His younger brother Mike, who is just 22, is known as OPT bro. They work together at James’s affiliate Optimum Performance Training. Justin discussed how it came to pass than five athletes from Optimum Performance Training qualified for the Games and four made it to the finals.

Chief Judge Adrian Bozman discussed judging standards, how judges are chosen, and why one judge is sometimes better than two.

The program concluded with Darrell “Bingo” White discussing how different athletes were tackling an important issue: rest and recovery after five tough workouts the day before.

Reporter Mike Warkentin updated the standings at air time and said hello to Jason Khalipa as he was getting a massage in the warm-up area. Mike and Justin discussed some important trends that were emerging at the Games, including the rise of international competitors and the emergence of centers of excellence. Four of the finalists train at Optimum Performance Training in Calgary, Alberta, Canada. Two more finalists train at Boot Camp Iceland.

Justin interviewed Christy Phillips, who was in tenth place among women going into Day 2. Christy said recovery was one her key challenges after the five workouts the previous day.

Justin also caught up with the men’s leader, Tommy Hackenbruck, as he warmed up. Tommy said his experience as construction worker who framed houses had paid off in the sledgehammer event.

Finally, Freddy Camancho of Crossfit One World offered his uncensored opinions on how the Games had grown and what makes them special.

Mike Warkentin of the CrossFit Journal updated the standings and did a brief play-by-play description of the fifth event, a couplet of 30 wallballs and 30 squat snatches.

Justin interviewed Lauren Plumey about how the day had gone for her. Lauren said some of the events played to her strengths, while others were a real challenge.

The program concluded with Darrell “Bingo” White offering some final thoughts. He focused on a key moment: Nicole Gordon (pictured), a competitor who was injured on the Sledge event and taken to hospital, but insisted on returning to complete the day’s workouts. Bingo said she exemplified the CrossFit spirit.

The program featured an interview with Russell Berger, who was one of the early leaders thanks to an outstanding run.

Thor Larsen of Crossfit Copenhagen told the story of he and his teammates raised travel funds so they could compete in the Affiliate Cup.

Justin then interviewed Australian competitor Chris Hogan from the athletes’ holding area. Chris discussed how he got the Games and how he hoped to do.

Moments later, the first event began. It was was a tough 7.2 km trail run. Some sections were so steep that that athletes had to crawl up and down the hills. The next event was a deadlift competition. John Malzner, Jeremy Thiel and Josh Everett discussed the many challenges they faced with little rest between the workouts.

Daryl “Bingo” White adding his perspective by speaking of the electrifying atmosphere in the crowd and the tremendous community feeling he saw everywhere.

A dramatic and unexpected announcement from Games Director Dave Castro: CrossFit Northwest in Seattle has almost certainly clinched The Affiliate Cup on Day One of the competition. The other four teams in the finals on Sunday will most likely be competing for second, third, fourth and fifth places.

A very happy Paul Zavaglia of CrossFit Northwest discussed the strategy his team had used to move into the top position. He said it’s a tight knit team, with four members working together as trainers. The Aromas hills were a challenge because the team is used to doing hill work on city streets.

Darrell “Bingo” White set the scene by describing the festive atmosphere at the Games site in Aromas, CA.

Coach Mike Burgener talked about the role he was playing at the Games by supporting and encouraging athletes. He said he was ready to pitch in with last-minute coaching.

Pat Barber, who finished fourth in last year’s games, discussed his final preparations and how he expected to fare in the workouts that had been announced.

01:12 In a live phone interview from The Ranch in Aromas, California Tony Budding offered tantalizing hints about what to expect, but stopped short of revealing much more than had been posted moments earlier on the Games website. Justin and Tony discussed the role strategy might play in the team workouts for the Affiliate Cup. They also talked about how the individual workouts will reflect the theme of this year’s Games: “The Unknown and Unknowable.”

13:46 Harold Doran is a PhD statistician and CrossFitter who couldn’t resist the temptation of having some fun by crunching numbers to take a shot at predicting which athletes might do well at this year’s games. Harold calculated “a CrossFit ability measure” using a methodology that has some features in common with SAT tests, but emphasized there are many data limitations and possibilities for error. He said that based on his calculations the top male athletes to watch are: Chris Spealler, Josh Everett, Mike Giardina, Rob Orlando and Pat Barber. The top females to watch are: Caity Matter, Gillian Mounsey, Charity Vail, Michele Vieux and Kim Ball.

25:01 Justin interviewed Rob Orlando on his final preparations for the Games. Rob is a strongman who started doing weekly track workouts as training for the Games. He also did something else he hated: burpees.

37:10 Ricky Frausto is former wrestler and Justin is a high school wrestling coach. Both men have competed in collage tournaments that had 8 matches in day. They discussed how experience like that might help athletes, given what’s known so far about year’s Games workouts.

49min 48sec

00:26 With a little more than a week to go until the CrossFit Games, Justin began the show by reading this list of equipment now on site at The Ranch in Aromas, California and available for workouts: 15,000 pounds of bumper plates, 30 rowing machines, 50 barbells, 40 plyo boxes, 50 medicine balls, 12 GHDs, 50 sets of dumbbells, 15 squat/press stands, 25 sets of rings, 50 sandbags, 60 kettlebells, 50 jump ropes and 20 sets of parallettes. Justin wondered what it all meant.

03:45 Justin’s first guest, Jeremy Thiel, placed third at last year’s Games but isn’t sure what to expect this year. Jeremy said the much larger crowds at this year’s Games might change the atmosphere for the athletes. He speculated that the mental game might become more important as athletes try to tune out distractions. Jeremy discussed his preparations, including a recent switch to the paleo diet. Jeremy also spoke about the programs offered at his affiliate, CrossFit Central in Austin, Texas.

28:45 On The Insider Report, Justin said that all competitors at the Games will be required to give urine samples. The samples will be analyzed for performance-enhancing substances at a cost of well over $20,000. Positive tests will erase an athlete’s placing and result in the forfeiture of any prizes.

31:43 Justin’s second guest was Daniel Chase , a high school teacher who has brought a CrossFit approach into his Math classes. Inspired by an article in The CrossFit Journal, Daniel has increased test scores by using Math WODs and competitions based on the CrossFit Games. His students are now excited by Algebra.

42min 54sec

02:05 The program began with a wide-ranging discussion about the use of performance enhancing drugs in sports. Josh Everett, who twice finished in the top three at the CrossFit Games, expressed his support for the recent announcement that all athletes at the Games will be tested for steroids. Josh also discussed his own use of legal supplements. Josh is a college strength and conditioning coach who said he regularly talked with his athletes about the character and integrity issues raised by illegal drug use. Josh also outlined NCAA testing policies and procedures. Finally, Josh talked about his preparations for the Games and disclosed that double-unders are not his strong point. Stressing that he has no inside information, Josh speculated that this year’s Games might include some long-duration events.

23:46 An excerpt from an upcoming CrossFit Journal video featured Jon Gilson of Again Faster making the transition from rowing in the Concept2 erg to rowing on the water.

26:36 Dave Tate, a champion powerlifter, told the surprising behind-the-scenes story of how he came to be associated with CrossFit. He discussed the max effort method and common mistakes made by beginning lifters.

52min 8sec

01:21 The program began with host Justin Judkins interviewing teenage CrossFit phenom Kallista Pappas. Justin is a high school wrestling coach and said he wished his wrestlers had half of Kallista’s heart. Kallista is only 15 years old and has just qualified for her third consecutive CrossFit Games by submitting a video in the Last Chance Qualifier. Kallista is best known for her gutsy performance at last year's Games where she fell and dropped the weight on herself while performing 30 clean and jerks of near body weight. Kallista went on to complete the workout. Kallista talked about how she has attained elite fitness at such a young age and why CrossFit nation inspires her.

26:22 Justin played a clip from an upcoming CrossFit Journal video featuring the food diary of Josh Everett, a top CrossFit Games competitor. Josh discussed his extensive use of legal supplements.

30:37 The program concluded with the story of one man’s journey from bodybuilding to CrossFit. Chris Saliba was a physical training instructor for the Australian Air Force when he first discovered CrossFit. He confessed to being a slow learner. But it ended well. Today Chris is the owner of Coastal CrossFit Queensland.

44min 11sec

03:57 Dave previewed an upcoming CrossFit Journal article by Mike Warkentin entitled “Is Punishment a Dirty Word?” and then offered his own thoughts on the use of “motivational consequences” to get athletes off their butts.


11:40 When Globo gyms masquerade as CrossFit gyms, it’s bad for everyone. Jason Galvan posted on the subject recently on the CrossFit discussion board. Dave moderated a discussion with Jason and Lisbeth Darsh, the CrossFit HQ affiliate director.

32:50 Paul "Apolloswabbie" Eich contributed a “hard fought wisdom” segment on why scaling down workouts can often be the smart thing to do. In a follow up interview, Paul and Dave discussed the importance of intensity.

01:31 Kicking off the show was an interview with Peter Egyed who won a place at the CrossFit Games by finishing first in the Last Chance Qualifier. Peter was disappointed to place 11th at the Great Basin Qualfier. So he welcomed the opportunity to get to the Games by submitting video evidence that he was among CrossFit’s best. Peter talked about the three workouts he completed within 24 hours and how he strategized each one. Peter is the owner of CrossFit Fury.

23:51 Justin previewed an upcoming video featuring world arm-wrestling champion Travis Bagent. He also read an email about the perils of doing burpees at the the side of highway when there are state troopers around..

29:35 Robin Moore, who trains at CrossFit Flagstaff, described how CrossFit has changed his life in five short months. He has lost a tremendous amount of weight, and has improved his health with the help of CrossFit and a Paleo-inspired diet. Robin explained how he is now helping others travel the path he found.

46min 47sec

This special edition of the program featured a look at CrossFit around the world, as seen through the eyes of CrossFit trainers and affiliate owners in Denmark, Australia and Northern Ireland. Dave discovered the CrossFit story is much the same everywhere: explosive growth fueled by passionate people who have drunk the koolaid. No matter what the language, burpies still suck. And nowhere do landlords understand why CrossFit workouts are so noisy.

00:00 - 17:34 A trainer with the very Danish name of Thor Larsen talked about how CrossFit Copenhagen has grown to 550 members. The affiliate operates out of a small space in a former church. It is trying to raise funds to send eight athletes to the CrossFit Games next month.

17:34 - 36:12 Matt Swift, owner of CrossFit Brisbane told the story of CrossFit in Australia. Matt’s website boasts: “We have chalk, we make noise, we know everyone by name, we sweat, we swear, we laugh and we train hard. It is a great place to be a part of.”

36:12 - 52:33 Jonny Smyth of Northern Ireland CrossFit outside Belfast talked about the birth and growth of his affiliate.

52min 33sec