August 21, 2021

2021 NoBull Crossfit Games

In this episode we recap this year's CrossFit Games including the newest Fittest Man on Earth, the COVID Athlete drama, Annie Thorisdottir amazing comeback and some highlights from the age groups and adaptive divisions.


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The CONNECT 2U Community and Program

In this episode we take a preview of the 2021 CrossFit Quarterfinals, an online qualifier that follows the CrossFit Open. The top 10% of the open from each continent are invited to compete in the Quarterfinals which takes place April 8-12, 2021. 

In this episode we take a look at the leaderboard from the open and breakdown the tests included in the Quarterfinal. 

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In this episode, we cover the 2021 CrossFit Open and why I took a break from the podcast. 

The 2021 NOBULL CrossFit Open provided some twists and turns this year, but even more notable than that, it offered accessibility to many athletes who might not have been able to participate fully because of the pandemic.  This year saw the equipment free workout, the foundations workouts and an entire division for adaptive athletes. These were great additions over prior years.

Take a listen as I break down each workout and learn about the new coaching program that I've been building and find out how you can be a part of it. 

The CONNECT 2U Community is my new group coaching community where we focus on building consistency around fitness in a way that honors your life, your preferences and what lights you up.  The doors are open for a limited number of people. 


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In this episode, we breakdown Stage 1 of the 2020 CrossFit Games and look ahead to Stage 2 in Aromas, CA with the top five men and women in the world. Will Mat Fraser and Tia-Clair Toomey make history this year with the most wins by a male and female athlete in the history of the CrossFit Games? 

Then we dive into three tips for preparing for the CrossFit Open in 2021. Yes, we're getting ready now in October. These tips are for the average Joes like you and me and they will help you get on the path to success for the Open now instead of waiting for “the magic of the Open”. 

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September 7, 2020

The New Era of CrossFit

In this episode: 

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July 11, 2020

Going Back To The Gym

With CrossFit gyms opening up around the country, so many people are facing the prospect of going back from the gym after about four months of quarantine. Today we’re talking with affiliate owner, Chris Franey of CrossFit Catonsville to get some advice on re-entering the gym in a way that is balanced and fun. Chris has been in the CrossFit space for almost 10 years and has seen and coached a variety of athletes. But his connection with his athletes is rooted in helping them with move safely so that they can enjoy life. 


(13:19) “So funny enough, ironically, it's like coming back from an injury except everybody is coming back from three months of rest. So, all their injuries are gone.  Right? Everybody who left here, you know, with shoulder issues, knee problems, back aches are like, ‘I feel great’. I'm like, yeah, because you rested, you gave your body a chance to heal.”

(14:51) “What I generally like to tell people you know that it takes a day for every week that you've been out for your body to kind of get back into the swing of things, you know. And the asterisk on that is about a day, a workout of your normal consistent routine. So in the case of the last three months, we're looking at roughly 12 weeks, so 12 days of working out is what I've been telling people to kind of give themselves before they can start to where they can start to be critical of their performance.”

(16:13) “You know, be patient, you know, slowly come back in, first and foremost, do think, you know, come back and just go light and have fun because it was the fun that brought you in here in the first place. So many people get caught up in their numbers and their performance that they forget the actual aspect that is this was fun. There's, there's a lot of fun to this, that, you know, it's still here. But at some point, we all just get too serious and we lose that.”

Mentioned in this episode:

The Crossfit Games

The Connect Empower Strengthen Journal

The Masters Division on Instagram

June 18, 2020

The Elephant in the Room

Right now, the worldwide community is at a crossroads. The recent controversial tweets/statements from CrossFit former CEO Greg Glassman has left many wondering if CrossFit is on its way to being canceled. So many people are looking for big changes at CrossFit HQ and in CrossFit gyms around the world. With affiliates leaving and Games athletes boycotting the Games, we need a big dose of community.

In this episode I recap some of the most recent events and give my two cents on how the CrossFit community can emerge stronger and whether or not a gym member should leave a CrossFit box.

Mentioned in this episode:

Days before resigning, CrossFit CEO Greg Glassman told gym owners he doesn't mourn George Floyd

Around 500 Gyms Have Disaffiliated from CrossFit In Response to CEO’s Racist Tweet

Greg Glassman Retires as CEO of CrossFit, Inc

In this episode, I introduce the Connect Empower Strengthen Journal.  Listen friend, it’s time to let go of the things you have done in the past so that you can get the life you deserve!  The CONNECT EMPOWER STRENGTHEN journal shows you how by letting you set your own goals based on how you want to feel in your life. You create your own benchmarks and progress your journey.

Read the full show notes at

May 6, 2020

Do You, Boo!

Are you looking for ways to get in movement/exercise while you're at home? In today's episode, I offer some tips for getting movement in that work for your life situation. Even though we are all isolation, each of our situations is different. This means that a one-size-fits-all approach is not in order. 

Mentioned in the episode 

Movement options:

  • Get out your Wii
  • Dance parties
  • Play with your kids or your pets
  • Go for walks

Read the full show notes 

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