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

03:23 Stacey Kroon is a trainer at CrossFit Boston who recently won the Northeast Regional Qualifier for the CrossFit Games. Stacey commented on the article that Patrick Cummings wrote after he watched her performance through the viewfinder of his Again Faster video camera. Stacey discussed her mental preparation and the pressure she faced because she led the competition throughout the weekend. Stacey explained how her background in gymnastics and other sports contributed to her development as a CrossFit athlete. The interview concluded with a dietary confession: Stacey loves to bake.

20:24 The Insider Report corrected a slight error in last week’s account of just how brutal the trainer workout was at a recent meeting. Listeners were also to directed to The Affiliate Blog for a listing of summer events, including The CrossFit Ontario Challenge on July l8 in Toronto, Canada.

23:28 In an excerpt from an upcoming video, Kelly Starrett says that athletes with acute injuries need to get their butts back into the gym quickly. In most case, workouts should be modified rather than abandoned. Starrett is the owner of CrossFit San Francisco and a doctor of physiotherapy.

25:29 The program concluded with a discussion of a free workout tracking application called No Scrolls

42min 40sec

03:21: E.C. Synkowski is on the traveling squad of trainers for the level 1 certs. She talked about placing in the top 20% of over 200 women at an indoor rowing competition, using only CrossFit for preparation. E.C. commented on the video of her doing Grace with the men's weight.

25:38: Steve Rakow, owner of CrossFit Ocean City discussed the men and women he’s trained and the differences he’ s seen. Steve is also an attorney who spoke about how CrossFit’s RRG will help protect affiliates and trainers.

38:13: The show ended with an interview with Stephane Rochet, Strength and Conditioning Coach at the University of San Diego. Stephane talked about what a difference CrossFit has made to the athletic teams at the university. He explained how he uses CrossFit to foster competition and improve performance. He also offered his insights about training both male and female athletes.

54min 48sec

03:46 
Tony Budding discusses the CrossFit Games: where they’ve been and where they’re going. Among the topics covered were the video submissions for The Last Chance Qualifiers and the growing international interest in the Games. As the Qualifiers drew to a close, Tony talked about highlights, lowlights and lessons learned. He also touched on how the Games and Qualifiers might expand next year.


31:20 Dave interviewed Dr. Barry Sears, author of The Zone. Barry discussed the principles of eating for performance, and various diet strategies for competitive athletes.


51min 10sec

05:56 Terry Laughlin is an expert swimming coach best known for his “Total Immersion” program, which does for swimming what POSE does for running. Terry talked about why he is such a big believer in CrossFit. He discussed why midline stabilization is so important for swimmers, along with squats and deadlifts.

30:43 Craig Patterson is the owner of CrossFit Vancouver, today one of the most successful affiliates. But it wasn’t always smooth sailing. Craig was the fifth affiliate. At first, he had so little idea what he was doing that he almost went bankrupt. He discussed the school for affiliates he’s establishing and some of the obstacles he had to overcome along the way

51:47 David Leys was one of the faces in many of the early CrossFit videos. He discussed his non-profit organization Awaken Humanity.

1hr 00min 32sec

01:34 Matt Chan was the first guest, discussing his first place performance at the recent Rocky Mountain Regional Qualifier for the CrossFit Games. Matt talked about how he prepared mentally for the competition. He stressed the importance of listening to your body daily in order to reach your peak. Matt also discussed his diet. It became clear that Matt is a busy guy. He revealed how he balances his family life, his work as a firefigher, his ownership of an affiliate and his preparation for the CrossFit Games.

22:45 Justin gave a much too detailed first-hand account of his recent encounter with Pukie. On the Insider Report, Justin discussed the workout level 1 trainers did when they met last weekend in Colorado.

26:43 Mike and Lisa Ray own CrossFit Flagstaff host of this year's Great Basin Qualifier. Mike and Lisa provided a behind-the-scenes look at what it takes to put on a qualifier. Lisa discussed her third place finish and what it took to get through the workouts. She also discussed Flagstaff’s 7,000 feet elevation and how it affects athletic performance. Mike and Lisa also spoke about how they are preparing a team to compete in The Affiliate Cup at The CrossFit Games.

48min 31sec

25:06 Kyle Maynard was born with a condition called congenital amputation that left him with limbs that end at the elbows and the knees. But this has not stopped Kyle from competing in sports at high levels and owning an affiliate. Kyle talked about how he competed in wrestling in high school and college. Then it was on to a discussion about how Kyle helped with the special Level 1 certification conducted in February 2008 for disabled veterans from the Warrior Transition Battalion. Kyle talked about the speech he gave during the inspiring weekend. Kyle has always overcome obstacles. The interview concluded with Kyle disclosing his latest venture: MMA fighting. Kyle outlined how he plans to compete in the sport.

51min 07sec

This episode featured coverage of The CrossFit Games Qualifiers. It included an on-the-scene report and a look at nutritional preparation.

00:00 - 13:47 Jason Ackerman, owner of CrossFit Albany was the lead organizer for the Northeast Qualifer. Jason said it was quite a scene in the parking lot of his affiliate, with 240 competitors and more than 500 spectators participating. Jason described two killer WODs, including a 2,000 meter row.

13:47 - 16:10 In a clip from a video, Brian MacKenzie of CrossFit Endurance talked about the importance of technique in developing running speed.

16:10 - 39:46 Dave focused on how diet can be tweaked for competitions like the qualifiers with nutrition expert Robb Wolf. Robb also discussed the importance of nutrition timing. He suggested that there may be a two hour post workout window when carbs can be increased and fats reduced.

This special episode features commentary and observations from host Dave Young, based on his experience as a judge at the Northwest Regional Qualifying Round of the 2009 Games, held May 16, 2009 in Seattle, WA.

00:00 - 27:00 Dave explained how he did his job as a judge.

27:00 - 39:30 Dave wondered if the integrity of the judging could be open to dispute. He wondered why there should ever be compromises on integrity. Dave closed by suggesting improvements to the judging process.

39min 47sec

Editor’s note: Each regional qualifier was run completely by the regional director, who in this case was Dave Werner from CrossFit Seattle. All choices about venue, programming, judging, and scoring were his.

01:43 A special series of audio clips called "The Voices of CrossFit" opened the show. Affiliate owners explained why it is so important to support the CrossFit RRG, a form of self-insurance. Host Justin Judkins announced that CrossFit HQ had contributed $40,000 to the cause. He said affiliates are being asked to contribute $1,000 each and trainers are being asked for $200 each. The money buys an ownership stake in the RRG and a say in how it's run. Most of all it buys protection. Justin said: "If you're sued, the RRG will stand behind you. Guaranteed. We're still about $150,000 short of the $500,000 we need to start the RRG. But we've made tremendous progress is the last two weeks -- raising many thousands of dollars a day. One way or another, we are going to make it." For more information, go to www.crossfitrrg.com

03:36 Jason Leydon is the owner and head trainer at CrossFit Milford, CT. Jason is also on won CrossFit traveling squads. He is a coach at both Level 1 certifications and and with Brian McKenzie's CrossFit Endurance. Jason explained how CrossFit works in conjunction with CrossFit Endurance. He explained how runners can actually improve their performance by running fewer miles. Jason also described the POSE method of running.

26:54 Josh Bunch is the owner of Practice CrossFit and is preparing to compete in the Midwestern Qualifier this weekend. It's something new for Josh, best known as a a CrossFitter whose sport of choice is bodybuilding. He talked about how training and eating for the qualifier differs from preparing for a bodybuilding competition. Josh also talked about the recent video of figure competitor Chastity Stone taking on Caity Matter and Jolie Gentry in a workout.

48min 46sec

This episode was originally labeled episode 66.

00:00 - 16:59 Interview/Matt Stonkus. Matt is a collegiate athlete from Waterloo, Ontario, Canada, who has embraced CrossFit Football as his primary training program since its inception. Matt has realized significant athlete performance gains from his CrossFit Football work and diet, and explains why this program should be adopted by all field sports competitors.

17:00 - 50:46 Interview/Chris Spealler. Dave discusses the most effective warm-ups, stretching, and recovery practices with Chris - a soon-to-be 3-time Games competitor and CrossFit HQ trainer.

The next CrossFit Radio Weekend Edition show airs live on Saturday, May 16th, 2009, at 6PM PDT. The topic will be the NW Regional Qualifying Event for the 2009 CrossFit Games held earlier in the day.

50min 46sec

21:28 Affiliate owners speak out on why they have signed up for the Risk Retention Group (RRG), a form of self-insurance that will safeguard CrossFit’s future.

22:56 Our focus on Regional Qualifiers continued in an interview with Jeff Tucker, the owner of GSX CrossFit. Jeff hosted the Hell’s Half Acre Qualifier this past weekend. Jeff described the emotion and intensity that were so much a part of the event. He also described the WODs and talked about the performances of the athletes. Jeff described an gymnastics station invention that he and his father created. They believe it is perfectly suited for CrossFit. Called the Iron Beam, it was unveiled it at the qualifiers to positive response. Jeff also conducts then Gymnastics Certs and outlined his busy travel schedule in the coming months.

41:12 The Insider Report focused on the changing face of CrossFit. More athletes from other sports and more medical professionals have been seen at certs in recent months. Finally, the Insider questioned the beverage choice of a certain trainer.

44min 54sec

This episode was originally labeled episode 64.

This episode focuses on the Northern California CrossFit Games Qualifying Round with another on-the-scene report.

00:00 - 08:00 Pat Barber, Part 1 - on site for the Nor Cal Games Qualifier.

08:00 - 13:22 An on-the-scene interview with the day’s 1st-place female finisher, Brianne Feudel.

13:22 - 17:20 Pat Barber, Part 2 - on site for the Nor Cal Games Qualifier.

17:20 - 19:25 CrossFit RRG - pre-recorded comments from CF Affiliate owners on the need for such a program, and their personal reasons for participating.

19:25 - 37:08 An interview with Dave Millar, 1st-place finisher in the Southern California Games Qualifications from 2 weeks ago. For this interview Dave is on-site at the Northern Cal qualifications and provides a spectators perspective on the current event.

The next CrossFit Radio Weekend Edition show airs live on Saturday, May 10th, 2009, at 6PM PDT.

37min 8sec

This episode features the first on-the-scene report from a CrossFit competition; the Northern California Qualifying Round of the 2009 CrossFit Games.

00:00 - 17:30 Pat Barber - on site for the Nor Cal Games Qualifier. This segment also includes an interview with the Men’s First-place finisher, Jeff Leonard.

17:30 - 19:35 CrossFit RRG - pre-recorded comments from CF Affiliate owners on the need for such a program, and their personal reasons for participating.

19:35 - 46:46 Dave interviews Steve Liberati from Steve’s Club in Camden, NJ. Steve updates the community on the progress of his CF program for under-privileged kids in his town, and what the help he has received from the CF community has meant to his kids.

The next CrossFit Radio Weekend Edition show airs live on Sunday, May 3rd, 2009, at 6PM PDT. It will feature more on-the-scene reports from Day 2 of the Nor Cal Qualifier with Pat Barber and Dave Millar.

40min 13sec

02:50 Scott Hartley is running less and winning more. He recently won the Masters Indoor Nationals in both he 800 meters and the mile in the M45 category. Much of his training is based on CrossFit. His training log looks quite different from the logs of other runners. Michael, Cindy and Fran are a big part of how he prepares for races. Conrad Schaefer of CrossFit Eaton is Conrad’s coach. He joins the discussion to tell the story of how difficult it was to get Scott to squat. But now it’s paid off, big time.

25:23 There has been some heated discussion lately on the affiliate blog. At issue is the slow response from some affiliates in signing up for the CrossFit RRG. Neil and JJ read excerpts and offer their thoughts.

26:40 Michele Vieux placed fifth at the Southern California qualifiers for The CrossFit Games. Michele discusses how she did it and how important a role nutrition played. Michele is also a trainer at CrossFit Invictus and the owner of Mmmm Good Foods. She talked about running this successful zone meal catering business, how it got started, and where it's going.

49min 07sec

Maggie Dabe-Colby is one of the traveling HQ trainers. She is one of the head trainers for CrossFit Fairfax and just placed third at the Mid Atlantic Qualifier. Maggie spoke about the qualifier and her performance. She talked about training with the likes of Jeff Tincher and also explained his programming. Maggie broke down her training and diet and described what weaknesses she is planning to work on in order to win the CrossFit Games. Maggie also talked about her coaching style and how she tries to motivate athletes to give just a little more.

00:00 - 22:00 Dan MacDougald - retired lawyer and owner of CrossFit Atlanta, talks about the importance of the CrossFit RRG to the health of the community, and how affiliate gyms can contribute to the effort for everyone’s benefit.

22:00 - 27:30 Commentary, “Hard-Fought Wisdom” #2; Dave talks about motivation beyond the numbers.

27:20 - 46:06 Dave interviews Boris Terzic on liking—but not loving—CrossFit. Boris is a Level 1 trainer and self-described “lurker” and has few thoughts about what might be wrong with some of the attitudes in the CrossFit community.

46min 13sec

This episode features the subject of youth involvement in CrossFit.

00:00 - 27:20 Jeff Martin - co-founder (with wife Mikki) of CrossFit Kids. Dave and Jeff talk about the effect of CrossFit challenges on the character of young people, and the benefits to them in their lives outside of the gym.

27:20 - 29:50 Video Clip; Kyle Maynard speaks to the Warrior Transition Battalion in San Antonio, TX.

27:20 - 46:06 Dave interviews Jon Wilson from Pickens, South Carolina, a PE teacher at Pickens High School who started training CrossFit in the school’s PE classes. Jon talks about the potential for a movement in high school Phys Ed toward CrossFit.

46min 13sec