Plate Stack Chat: Recent Episodes
Jason, Sam, Tom & Guests
Informal, occasionally informative but always entertaining discussions on topics important and of interest to the CrossFit and Fitness community.
Loredana Niroda joins me on the show to talk all about her experience taking to the Grid this year. Coaching, Crazy gymnastics and plans for 2026.
Joining us on the show is the big boss of the Bandits Sophia Davenport. The Bandits have finished their rookie season and are now preparing for 2026. What lesson did they learn and what's the plan heading forward?
Joining me on the show we have some very strong people. Cameron has won multiple championships in the under 72kg category. Vicky might be new to Strongwoman but she has started well by winning her first competition the under 57kg natural strongwoman World Champs! Lets learn more about how they started and what they have been doing to prepare, train and what's next
Sabrina Cheney was no stranger to the Grid. But this was her first year on the Breakers and ended with the team making it all the way to the play offs. Something they had never before achieved
The NY Wolves are busy building a 2026 Grid League team. They have announced a number of players already including the latest announced McKayla O'Connell and Sydney Pawlak. Known as Spaghetti and Meatball what do they bring to the Grid?
The 2025 Grid League Season has come to an end and now we have a chance to recap not just our play offs and championship matches but the seasons a whole.
I am joined by Nigel Barber one of the key players behind Wodaptive. A unique competition that not only mixes Adaptive and Non Adaptive athletes together but brings a huge spotlight to the adaptive community. From its origin to an exciting future!
The United Grid League season has officially wrapped up and we have new champions. It all came down to the final race but the Sharks pulled f a victory having an unstoppable season. Joining me on the show we have some of the wonderful players for the team. Breezy Leins, Kelsey Kiel, Val Gunning, Sam Martin and Derek Anderson. It should be a fun show.
George aka Coach GT has had an incredible year. Most recently taking a trip to the CrossFit games. We catch up to talk about that experience as well as his rise in the world of memes and CrossFit media.
Bryleigh Hansen and Heather Hudson are a perfect team on and off the Grid. We catch up to chat about Grid League, Fitness and Friendship.
On the show we have two ladies that are absolute powerhouses on the Grid. The Wilds Sidney Wilson and the Breakers Vida Vitterkind
Joining me on the show from the Las Vegas Venoms is Dakota Shackleton. The owner of Camp Rhino, an Under Dogs Coach and now playing for the Venoms. How did he even find the time to come on the show.
On the show we have the incredible Billie Shelton and Andrew Dodd. Both are part of the incredible Palm Beach Breakers Grid League team that have had their most incredible season in Grid History.
You might have seen Dani B on the Grid with the Venoms this season of The United League. But what you don't know is what was happening off the Grid. Dani believes she might have the craziest story in all of Grid. And from what little I've heard she might be right.
That's right another Grid League recap show is here. We had two days of matches in Texas. So joining me on the show for a chat is some of your favourite Filipino players in this Pinoy specialJoin us as we recap all the excitement from those two days.
The Fall Series Throwdown has been running for long time in Italy attracting athletes from all over Europe and beyond. How did it start? How is it going? And what does the future hold? Joining me on the show are two of the key players in making this all happen Giorgio Beltrami and Anastasiya Kulibaba
They might play for different teams in the Grid League but you will often find them training together off the Grid. Pau is part of the newly merged Lions and Aces team while Alyssa is helping make waves with the new look Breakers. These incredible athletes will be joining me on the show to chat about everything they have been up to on and off the Grid!
After breaking the news that the NY Wolves ( @wolfbackontrack ) will have former Grid league player Lexie Wohlfort join them as the new team coach in 2026 it only made sense to get her on the show. But Lexie has a lot more going on than just coaching as a brief glance at her Instagram will reveal. So lets get to know the Wolves new coach
Grid Season is back. Our second set of matches have come and gone. On the show I am joined by some wonderful expert guests as we break down everything that happened.
Joining me on the show are two star players from the new Grid League team The Houston Bandits. John Young and Matt Rattay. One match done and the next just days away. We catch up and chat all about this new team and what they have planned this season and beyond.
Coach Paul Behar is back on the show. However some big changes have happened since last time. The Venom have moved to Vegas and added some new names to their roster. Including my guests Lydia Smith and Danielle Berry. What motivated the move. What's the plan for this season and what chaos might breakout on the show?
Friend of the show Alex Gazan is back. She is having a great year so far winning the first tour of WFP. And she has also been the subject of a lot of conversation online. What is her plan for the rest of the season?
Grid Season is back. Our first matches have come and gone. On the show I am joined by some wonderful expert guests as we break down everything that happened in Miami this weekend.
A new season of United Grid League is about to begin. So before it kicks of we welcome Griffin Roelle back to the show. Part of last seasons Championship team the Atlanta Wild. How does he feel about the changes to this season of grid? All the new athletes showing up? Are the Wild ready to run it back and win another championship without him?
Nick Denby joins me to talk all about Gym Sync. GymSync is an online fitness competition delivered by licensed gyms to find the fittest athlete, gym, couple, mum, dad, teen and any other category you can think of. GymSync events run simultaneously at gyms across the UK and the world with everyone competing together.
Keira Mcmanus is on a roll. The CrossFit Games, Wodaplooza and The IF3 world championships. She hasn't just competed at each of these events. She has brought home the gold. What's next for this super teen? And how did she get this good. Join us live as we learn more about this future superstar.
Áron Lisý Finished on the podium at BattleDrome and is one of many athletes that didn't get paid. But what else happened at this event? Was this just an unfortunate conclusion to an otherwise wonderful event? Or was this just the final straw? Join us live as we break down everything that happened before after and during BattleDromeBattleDrome Live Roundtable. What went wrong!
Get ready for an exciting episode of Plate Stack Chat as we welcome CrossFit Games icon Björgvin Karl Guðmundsson to the show! 🏋️♂️✨Join us live as we dive deep into Björgvin’s journey in the world of CrossFit, his the upcoming ATHX in Glasgow, and his involvement with The World Fitness Project. This is your chance to hear from one of the best in the game about what it takes to compete at the highest level, what fans can expect from ATHX, and how he will tackle the World Fitness Project Don’t miss this chance to get inspired, learn from the legend himself.#PlateStackChat #BjörgvinKarlGuðmundsson #CrossFitGames #ATHX #Glasgow #TheWorldFitnessProject #FitnessLegends #LiveShow #CrossFit
On this episode we’re joined by two-time CrossFit Games athlete Julia Kato to discuss one of the most crucial aspects of any fitness journey—enjoying the process. Tune in as we talk to Julia about her personal path to the CrossFit Games, the mindset that drives her, and how embracing the journey, not just the destination, has made all the difference in her athletic career.During this live interview, Julia will dive deep into the mental resilience required to perform at an elite level, the importance of consistency, and why it’s vital to find joy in every step of the process. Whether you're an aspiring CrossFit athlete, a fitness enthusiast, or just someone trying to improve your overall health, Julia’s insights will help you refocus and reframe your approach to training and life.What you’ll learn in this episode:The mindset strategies that help elite athletes like Julia stay motivated and focusedHow Julia balances the intensity of CrossFit Games training with recovery and personal growthThe power of consistency and celebrating small wins along the wayPractical tips on developing mental toughness and resilience in fitnessWhy enjoying the process is key to long-term success and avoiding burnoutJoin us live for an inspiring conversation with one of the top CrossFit athletes in the world as she shares her journey, her philosophies, and why the process is just as important as the end result.Key Topics:CrossFit Games insightsMental resilience and motivationTraining for elite-level performanceEmbracing the journey in fitnessConsistency and small victoriesMake sure to subscribe and join us for this live, interactive session with Julia Kato, where you can ask questions and learn firsthand how to stay focused, motivated, and excited about the journey ahead.
It's World Sleep Day - a moment to take a deep dive look at our Zzzs.New data from a sleep clinic shows that we aren't getting enough nor good enough quality. Over a third of us struggle to fall asleep at least 3 times a week and almost half wake up repeatedly.For those going through menopause or perimenopause, the situation is worse.I'm joined by Joshua Piper - a sleep expert clinician, who will share his tips and advice about what you can do to sleep more soundly on World Sleep Day and every other day. A few facts.· Britons are averaging only 6.5 hours of sleep per night - well below the recommended 7.6 hours - with over one-third struggling to fall asleep at least three times weekly, nearly 40% experiencing repeated night-time awakenings, and only 15–18% managing one to five truly restful nights per week.· Chronic sleep deprivation is fuelling a surge in life-threatening conditions, including cardiovascular disease, diabetes, and mental health disorders. The burden is compounded by undiagnosed obstructive sleep apnoea-with 80% of sufferers remaining undiagnosed globally-and an alarming prevalence of insomnia affecting 10–15% of the population.· Those in (peri)menopause face extra hurdles, as 73% experience disturbed or broken sleep, 62% report lower sleep quality, 63% suffer from night sweats or hot flushes, 53% deal with joint aches at night, and 52% report an increased need to visit the loo, all of which further disrupt restorative sleep.· Modern habits are making matters worse. Despite knowing that screen time before bed disrupts sleep, 36% of people use screens to watch TV, 7% check work emails, 23% catch up on the news, and 42% scroll through social media in bed. Additionally, about 20% rely on sleep medications-from natural remedies and melatonin to cold/flu medications and sedatives-while a growing interest in sleep tourism highlights the desperate search for quality sleep.Josh's Top Tips:• Stick to a Routine: Establish a fixed wind-down time each evening. Josh recommends turning off distractions like the TV and setting your phone to sleep mode by 21:30, handling simple tasks (like washing up and letting the dog out), and then being in bed by 22:00. Consistent wake-up times-preferably with some morning sunlight-are key to resetting your body clock and helping you catch those essential z’s.• Create a Sleep Haven: Transform your bedroom into a sanctuary dedicated solely to rest. Remove TVs, laptops, and smartphones to help your brain associate the space with sleep. Even small changes, such as reducing screen time by 10 minutes before bed or using an eye mask instead of expensive blackout blinds, can significantly improve your sleep quality-making your nightly retreat as cosy as possible.• Start Small: Instead of overhauling your entire routine overnight, begin with manageable adjustments. Incremental changes can have a cumulative impact, ensuring that each night moves you closer to a more peaceful, restorative slumber.
Multi year CrossFit games athlete Paige Semenza has a busy year ahead. Signed up with the World Fitness Project, currently doing the CrossFit open and also booked in for the Mayhem Classic. And yet she found time to join me on the podcast. What will we learn from this Misfit? How did she get on with 25.1, and what does she want to see in week 2 of the open. How will she balance a busy competition schedule? All this and more will be discussed on the show.
She has been out from competition for a little while. Although we did get to heat her move in a new role as a commentator. But you can't keep her away for long and what a splash she made back on the competitive scene at Wodapalooza. What's next for the UK's own Lucy Campbell
WWE's loss is CrossFit's gain when it comes to Erica Folo. She has gained a lot of attention after last season how will she use that momentum as she moves into the 2025 season?
One of the most impressive and hard working athletes in the CrossFit space is joining me on the show. What has Colten Mertens got planned for the 2025 season?
On this episode of Plate Stack Chat we have returning guest Nicki Torreggiani fresh from competing at Wodapalooza in Miami. It looked like some people had very low expectations for Nicki going into the event, was she able to beat the odds? We might also hear about some of the other drama that came about during her trip and as always we are taking questions from the chat.
You might have seen her at Rogue, Dubai or the Semi Finals. What do get when you cross Chicago with the Philippines the answer a fantastic athlete called Dana Paran. 2024 was a good year and how is she building on that in 2025.
Super CrossFit couple Antun and Abbie Domit join me on the show. If you think Abbie looks great on camera you need to see who is usually the man behind the camera too. Together that make a pretty formidable team in the world of fitness. They will shortly be heading off to Wodapalooza but had a little time to join me for a chat before they go.
There is a 99% chance we will get tears on this episode as I am joined by the lovely couple Alex Ferrara and Fee Saghafi. Recently returned from their trip to Europe that involved a few days at Fitfest competing with team ROW. We will be chatting about their plans for the 2025 season. If Alex says anything too nice we might have an emotional Fee but also a great conversation.
Brains and Fitness combined in one package. Chatting with Shelby Neal after her recent trip to the UK for FitFest and her upcoming one to Wodapalooza. How does she manage to balance a full time job with training and competing at the highest level. And how does she handle making comparisons with what she sees others doing?
On the show we have Tom Green & Karl Learnihan who are no strangers to the world of adaptive CrossFit. They have been tasked with organising, programming and looking after the adaptive lanes at Wodapalooza. They will also be running an adaptive appreciation workout. They join me to discuss all this and more on the first show of 2025
Joining me on the show is Griffin Roelle and Danny Jackson. A powerful force in the Atlanta Wild Grid League team who just won the 2024 season.
Being joined by two meme masters that became best friends at the Rogue Invitational. From the US we have Rodrick Lopez and his UK doppelganger George Thompson
The 2024 Grid League is over and our new championship team is the Atlanta Wild. So returning to the show for a victory lap are some of our favourite most unhinged guest. The wonderful Vilam Rosario & Amanda Fischer. And making their PSC debut the boss lady Mia Austreng Hibbard
On the show I am joined by two fantastic British Athletes that will be heading to Budapest for the International Functional Fitness World championships in December. Ella Wilkinson and Anita Mcartney. But before that Ella will also be part of the Elite showcase at FitFest.
Joining me on the show is Semi Finals athlete and Street Lifting star Florence Wong. We are also joined by teen superstar Molly Butcher who will be heading to IF3 world championships in December
On the show we have Tayla Howe who is getting ready to compete at the Rogue Invitational. And we also have Leah Sherlock makes her return on the show, she too will be at the Rogue Invitational but for a very different reason.
Fresh from the CrossFit games we have the fittest in the UK Harry Lightfoot on the show. And Joining Harry and myself from the Netherlands it multi time semi final athlete who narrowly missed out on her ticket to Dubai Noortje Bleeker
What is the BF3? How is it different to CrossFit? Is it just another competition or does it have loftier goals? To discuss all this and more I am joined by CEO and Chairman Harry Thomset and Director of operations Magda Rotsztejn
Two wonderful women in the world of CrossFit with multiple appearances at the CrossFit games as elite individuals and masters athletes. The incredible Amanda Barnhart and Ali Crawford
Vida and Bethany from the Breakers join me on the show completing the series of Grid League teams before they all head off to Vegas.
On the show I am being joined by a few of the Orlando Aces before they head of to Vegas for the biggest Grid League event of the season.
Chatting with another Grid team before the big match in Vegas. This time representing the Tampa Bay Brigade we have Chris and Marissa.
Joining me on the show are two incredible athletes. Former adaptive CrossFit Games and paracanoe athlete Ellen Field. And coming off an incredible finish at this years CrossFit games Bethany Flores.
Another Grid League special. This time we are joined by owner and coach of the Venoms Paul Behar. And two of his fantastic team Nick Andrae and Dylan Florentine
Another Grid League special. This time my guests come from the Atlanta Wild. We have 3 incredible women from the team Vilma Rosario, Amanda Fischer and Sidney Wilsonhttps://atl-wild.com/ladies-fundraiser
Another Grid League Special as we invite two members of the Palms Artur Cabral and Brielle Macchiarelli.
Joined by some wonderful international athletes. Long time CrossFit athlete Alison Scudds and French CrossFit star Margaux Masset
Who better to chat about Grid League then the commissioner himself Mather Wiswall and Grid League commentator Cassie Martinez
Another Grid League Special and his time we have a couple of Sharks on the Show. Roderick Holloway moved to the Sharks this season and Chelsea Raineri was resigned.
On the show we have A CrossFit Games teen athlete Nicki Torreggiani who we recently saw competing as an individual at the CrossFit Semi Finals. And joining us is a future Games athlete who will soon be at The Pit Teen Throwdown for the Teen CrossFit Games Brooklynn Sittner.
Kicking off our first United Grid League Special we have representing the Fort Lauderdale Lions Coach Jaime Gold and mad man on the rings Eric Cardona. Get ready for about a fun chat on Grid League, CrossFit, Training and so much more.
The Rogue Invitational may still be a few months away but that just gives me more time to get to know the athletes that will be competing there. And this week we have Sam Belliveau Canadian Strong Woman on the show and join Sam and Myself is Coach and the man behind Lochloy Barbell Yon Clark.
Joining us shortly before taking to the floor for the CrossFit games we have Brandon Luckett. I'm also joined by CrossFit content creator Grant Hooper better know as Kipping It real.
Joining me on the show is multi CrossFit Games athlete and quad bike queen Emma McQuaid. Together with one host of the Glinton Things podcast Colleen Glinton.
Joining me on the show we have the incredible Rebecka Vitesson who is busy rebuilding after her injury at Semi Finals. And returning guest and friend of the show Mads Jacobsen
On the show we have Dallin Pepper fresh off an incredible Semi Finals performance and ready to take on the CrossFit Games. And we are also joined by a coach Athlete and maker of fun IG content Mike "Pool Boy" Olivas
On the show we have Fee Saghafi who narrowly missed out on a return trip to the CrossFit games. So what does her season look like now? And Joining us is another incredible athlete Paula Keyes. What's she up to and Grid season is about to begin.
On the show I'm joined by Karl and Ross who have gotten their tickets to the adaptive CrossFit Games being held by WheelWod. We also have someone who has been supporting their journey when he's not busy running multiple CrossFit events Richard Hornsey.
Returning to the show (although her first time since we started going live) we have the Alex Gazan who has just punched another ticket to the CrossFit games. And joining her is the man behind underdogs athletics the one and only Justin Cotler
Fresh off an incredible performance and the European Semi Finals we have Jelle Hoste on the show. And Joining us is Lucile Phelouzat a talent agent that is helping athletes like Jelle make a career out of CrossFit
I am joined by 3 Teen athletes that are getting ready to head off for the CrossFit games. Hannah Wendt, Isla Hill and Pierce Gerring.They also all work as ambassadors for the Academy Programme helping to support young athletes in CrossFit
Joining me on the show we have John Wooley from Wooley Memeth formally make wods great again. And fresh back from Semi Finals Ellie Hiller.
On the show we have Kyra Milligan who just punched a ticket to the CrossFit games. And a man who keeps both the elite CrossFit athletes and us mere mortals well caffeinated Gabe the man behind Paper Street Coffee
This week I am joined by fittest in the Philippines Aliana Lao and CrossFit Games athlete Khan Porter
A lot of techinacal issues on my end this week. But still managed to have a nice chat with Kelly Friel and Jess Krezmien
This week I am joined by Rodrick Lopez aka Meme for Time.
And Sammy (not his real name) from the Tops are dumb podcast (now renamed Pop of the Tops)
On the show this week I am joined by the one half of the Glinton Things podcast Garrette Glinton and creator of gym comedy Allison Shiver.
This week is a long one. chatting with Tom before he heads off to semi finals and catching up with Mr VNDK8 himself
This week I am joined by Ella Wilkinson who had a traumatic week waiting to see if she was still making it to semi finals. And Barclay Dale is actually in England, so we untrumpeted his holiday to get him on the show.
This week I am joined by CrossFit Affiliate owner and former director of marketing for CrossFit HQ Keith Knapp. We also have Nick aka WODZombie talking memes, Cards and FitWars
On this episode my guest are CrossFit YouTuber Andrew Hiller and Former Plate Stack Chat Host Sam La Roche.
On this episode I am joined by Athena Perez who talks about some up coming seminars her fitness journey and a bit of international travel.
We are also joined Andrea Solberg who chats about her open performance hating squat workouts and how CrossFit Oslo has helped her break through a plateau.
On the show I was joined by John Singleton from The Progrm and Jean St-Amand of the Box Jumper Podcast.
We talk about the recent teen event The Crown. We also discus the CrossFit season and if it could be extended? And were sanctionals so bad?
This week my I am joined by the most recognizable voice in CrossFit Sean Woodland and an incredible adaptive athlete Anneka Allen who just finished 1st in the UK and 9th Worldwide in the CrossFit open. You can follow Anneka / anneka_allen and Sean Woodland / swoodland53
On this episode I am joined by Brian Friend and Leah Sherlock.
We talk about the events we have been traveling too. Brian has gone to the most out of us.
Brian also opens up about why we haven't seen him popping un on other peoples podcasts lately.
Both Brian and Leah have lots going on this year so make sure you are following what they are doing.
https://www.instagram.com/brianfriendcrossfit/
https://www.instagram.com/leahsherlock_/
This week I am joined by two legends in the world of CrossFit Mads Jacobson and Bill Grundler.
We talk about our thoughts on this years open, the workouts and live announcements. And Mads explains why he is sitting out the open this year and how the community is helping him through a tough time.
Both Mads and Bill have a lot going on so you can follow them on Instagram
Bills http://www.instagram.com/billgrundler/
Mads https://www.instagram.com/crossfitdansk/
This week I am joined by two incredible women in the world of fitness. On the athlete side we have the super Kayleigh Walsh and representing the hard working media team it's the one and only Lauren Kalil.We chat about being older than we think we are, how jealous we are of Kayleighs arms and why hasn't the fashion industry started making clothes for more muscular women?
https://www.instagram.com/kayleighw7/
https://www.instagram.com/laurenkalil/
CrossFit Games athlete James Sprague and CrossFit analyst and one of the main men behind the heat 1 app Tyler Watkins join me on this week's Plate Stack Chat.
We talk about James' CrossFit profile. Tall people and the CrossFit Open and much much more.
Don't forget to follow these guys at the links bellow.
https://www.instagram.com/texxess/
https://www.instagram.com/heat1.app/
https://www.instagram.com/spraguerrrr/
https://www.youtube.com/@jamessprague9749
This week I am joined by the fittest mum on earth Arielle Loewen together with Dani Edgel who despite training primarily in CrossFit just happened to pick up a number of medals and records in powerlifting.
We chat about why and how they train. Is 30mins better than 8 hours?
Don't forget to follow both Dani and Arielle on Instagram and subscribe to Arielle's YouTube channel too. Here are the links. https://www.instagram.com/arielleloewen/
https://www.instagram.com/danimal_z_animal/
http://www.youtube.com/@arielleloewen1
On this week's episode I am joined by two great guest Chase Ingraham and Peter "Pedro" White.
And we get into a lot of chat about CrossFit media. Are the right questions being asked? Should athletes get better at answering them? Are people too negative? And we remember a time when people tried to get Chase fired!
You can find Chase and his podcast here. https://www.instagram.com/chase_ingraham/
https://www.instagram.com/getwiththeprogramming/
And Peter is here on Instagram and YouTube https://www.instagram.com/coffeepodsnwods/
http://www.youtube.com/@CoffeePodsAndWods
This week I am joined by an incredible Canadian Athlete.
Not just great at hockey but has also made multiple trips to the CrossFit Games Carolyne Prevost.
We are joined by another wonder UK athlete and all around fun person Nicole Crouch.
We chat about hockey, body image and having fun with your training and being kind to yourself. A lot of good stuff so enjoy.
Of course if you want to follow Carolyne (and shoot her a dm) then her IG is https://www.instagram.com/cprevost27/
and you can follow the further adventures of Nicole at https://www.instagram.com/crouchy_x/
This week I am joined by Alex Gazan an incredible athlete that took 5th at the CrossFit Games and Maddy Harris another great athlete who has also competed at the CrossFit Games.
We talk about their recent time spent in Miami at wodapalooza, how to take of the CrossFit season when you get ill and toothpaste! All this and more.
Of course you can follow Alex at https://www.instagram.com/alexgazan_/and Maddy at https://www.instagram.com/madz.harris/
This week around the Plate Stack I am joined by CrossFit Games athlete Seher Kaya and UK national champ and future (we hope) games athlete Jennifer Muir.
We speak about the tough choices regarding off season competitions and why a fun team comp might not be the best use of time on the floor.
We also spoke about travel costs, the games moving to Glasgow and what Brent Fikowski can teach you about an erg!
If you want to see more from Seher you can follow her instagram https://www.instagram.com/seherkaaya/
and you can find all that Jen is doing at https://www.instagram.com/jennifermuir99/
*Apologies. Apart from me being quite ill during the recording that required editing out a lot of coughing we also had some technical difficulties too. Hopefully you can still enjoy the chat.
This week I am joined by the man behind daily training tips Zachary Kaddatz and the South Beach Palms' Bryleigh Hansen.
We talk about a lot of running for people that don't run. Why we are fans of early nights more than music. And if any of us can dance.
All that and more.
If you want to follow Zachary you can find his YouTube here: https://www.youtube.com/@ZacharyKaddatzDailyTraining
Instagram: https://www.instagram.com/dailytrainingtip/
And if you want to find Bryleigh she is here: https://www.youtube.com/@bryleighhansen1
https://www.instagram.com/bryleighhansen/
This week I am joined by a fan of CrossFit data as much as he is the sport Mike Halpin as well as the Fittest in Mexico Luis Oscar Mura.We talk about if it matters where someone qualifies to make it to the games. The challenge to move up from the teenage division. What does having CrossFit on your gyms door get you. And how many languages can we speak. All this and more on this week’s episode.You can follow Mike Halpin at https://www.instagram.com/known_knowable/And Luis Oscar Mura at https://www.instagram.com/luisoscarmora.m/
Welcome to the first episode of the newly rebooted Plate Stack Chat.
This week I was very happy to be joined by Rodrick Lopez aka Memefortime as well as CrossFit games star Bethany Flores.
We talk about Dogs and Cats at the CrossFit games. The choices we make to pursue a career in CrossFit. And how we feel about getting older. All this and more on the newly returned Plate Stack Chat.
If you want to see more from Rodrick and Bethany click bellow.Meme For Time.YouTube: https://www.youtube.com/ @memefortime Instagram: https://www.instagram.com/memefortime/Bethany Flores.YouTube: http://www.youtube.com/ @bethanyshadburne1993 Instagram: https://www.instagram.com/bethanycf/
We're all back together! Tom has been off this weekend at his CrossFit L1 and we want to hear all about it.
Sam sums up what his weekend at CrossFit Licenced event Battle for Middle Ground Trinity War North and gives a brief rundown of The European Champs and some of what happened there.
This week around the Plate Stack we talk about some up coming events and what we know and who to look out for.
This week around the Plate Stack we chat about the CrossFit Games. Thoughts and feelings on the winners, Programming and More.
This week we are again going into the world of Fantasy CrossFit. This time we will be trying out Lawn Chair Leaderboarding.
Links to the topics of tonight. Get drafting - https://lawnchairleaderboarding.com/
Follow Mike Halpin https://www.instagram.com/eighty8mph/
Join our Fantasy Fitnessing League - https://www.fantasyfitnessing.com/ Search Plate Stack Chat UK
This week Jason and Sam talk about their potential picks for the fantasy fitnessing roster and what is on the front pages of leading newspapers and how that effects the fitness world.
This week around the Plate Stack we are joined by Mike Halpin. Another guy who loves stats and CrossFit news so should feel at home chatting around the Plate Stack with us.
This week has been a full on week with various issues cropping up in the lead up to the CrossFit Games. Drop into the comments and give us some of your good news to counteract.
This week joining us around the plate stack is Amy Rudawsky from Clydesdale Media. We are happy to have her with us as we talk all about the results for the LCQs, some in person competitions that took place this weekend and also general chat about working in the CrossFit media space.
Welcome back around the Plate Stack. This week as we talk about Last Chance Qualifiers as they are released live on air.
Welcome back around the Plate Stack. This week we will be talking about the British teen and masters championships kicking off with the online qualifiers. We also want to talk about the latest news regarding teams getting popped for PEDS. And much more as always.
Join us for the round up of our experience of being in the action at CrossFit Strength in Depth 2022, CrossFit SemiFinal Event.
Sam is flying solo this episode with no oversight from the sensible lads. Let's take a look at some good news stories from the gram and see what affiliates are up to to make people's live better.
This week we're back to full strength as we take a look at the last week in the life of CrossFit and look forward to the coming weeks.
This Week we are pleased to be joined by Karl Steadman as we talk about recent events at CrossFit Semi Finals and the role of Competition Liaison.
This week Sam and Jason catch up on the News from the last week and have a stab at predicting who might punch their ticket to the games.
This week we are joined around the Plate Stack by our good friend Coach Cat.
We Talk about the two semi final events that have been revealed. A typo and then we move on.
Picking up on last weeks conversation. Some thought and reflections we have had. And why CrossFit is a better start for people than a Hyrox event or OCR course.
We also share some positive CrossFit experiences.
Follow Plate Stack Chat: https://www.instagram.com/plate.stack.chat/
Follow Jason: https://www.instagram.com/jason_cfbpodcast/
Follow Sam: https://www.instagram.com/larocheoriginal/
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This week around the Plate Stack we wanted to have a chat about Hyrox. Seems like a lot of people from CrossFit are trying their hand at these events. But what is this we hear about Master trainers? We have questions. So we have invited George Edwards on to see if he has any answers.
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This week we turn our attention to the CrossFit AGQ.
So we are pleased to be joined by Adam "Kudders" Kudryl around the Plate Stack to share his insights.
No doubt we will also talk about the next steps for the games.
We also speak about the possibility of in person age group competitions
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Joining us this week (much to Tom's delight) is Tyler Watkins - who's bringing additional insights to the sport of fitness with the addition of some interesting stats. Adopted from Baseball, Tyler has recently proposed & shared a number of metrics that can make for more quantifiable comparison across what is typically constantly varied, unknown & unknowable.
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This week we welcome Jorge Fernandez around the Plate Stack as we talk team quarter finals.
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We have a treat this episode with Richard Hornsey, owner of Graft Events, boasting the most CrossFit Licensed Events in the UK this year.
But with such a demand on the CrossFit and functional fitness competition scene, volunteers are at a premium.
We discuss the challenges of putting on events and how they might be overcome in the future.
This is sure to be a good, honest chat around the plate stack this week.
Small Warning for the language on this episode.
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We swap Jason for one of only two female seminar staff in the UK & coach at CrossFit Glasgow, Robyn Wright. Fresh off competing in QuarterFinals, we have a little chat about that & CrossFit's new Levels system.
Give Robyn's coaching & seminar role, we dig into that a little too - talking about the benefit that coaches & athletes alike can gain from a weekend with the Red Shirts.
Oh - and then Robyn share's he big news that she'll be saying good bye to the arches of Glasgow & heading south!
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The Open is now over and life goes back to normal for most of us.
We take a break before quarter finals begin to talk about how training is going.
What goals are people working towards and are we having fun.
As well as our thoughts on up coming quarter finals of course.
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For this final week of the Open we're joined by not one but two guests - Josie Winfield & Nicole Crouch.
We chat about the final workout of the 2022 Open & whether the three week format and this years workouts made for a good well-rounded test of fitness.
Best of luck to both Josie & Crouchy as they head on to QuarterFinals.
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Week 2 of the 2022 CrossFit Open is over and our backs are still in one piece. This week Zakk Wild comes out from behind the decks to join us around the Plate Stack. We talk strategies, experiences and fancy dress?
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The CrossFit Open is upon us & we sit down to chat about the Open Announcements without Dave Castro, our thoughts on 22.1 and predictions for 22.2. Thanks to Joe Taylor for joining us this week!
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A delay in bringing you the second episode with Iain & Gavin from CrossFit Glasgow. In this episode the conversation continued on to the topic of IP theft - more specifically if and when it occurs in the fitness space with gyms falling outside the affiliate system. Affiliate owners for over a decade, Iain & Gavin have seen the popularity of the methodology grow over the year, picking up plenty of experience and forming their own opinions along the way.
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Welcome back around the Plate Stack. The Open is kicking off very soon so it was an absolute pleasure to be joined by Adrian Boz Bozman and WodPrep's own Ben. To talk about having fun, moving well and taking on the CrossFit open.
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Roza is out as CEO and it's only being reported in two ways. Why don't people ask the big questions? Don't want to bite the hand that feds them? We speculate! HWPO gets The Chief. Are we tired of CrossFit politics? We discuss this and more.
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Back live once again and joined by the fantastic Fraer Morrow. The Open equipment list is out. No wallballs but what else is missing from the list.
And what does that mean for the workouts. Some familiar faces took gold medals at the British Weightlifting Championships. So we kick of our chat with that.
If you want to watch the video. Click the link here. https://youtu.be/nxeALIA1y-I
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Our first live show.
Talking about some monster news before jumping into a discussion on this year's Games Season. With SiD announced as a Semi-final this year will we be there? What about the future of Plate Stack Chat? More live shows?
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The Open - Let's Party, You're Invited!!!
Gav and Iain, owners of CrossFit Glasgow get us fired up for the CrossFit Open around the Plate Stack this week.
Why sign up and what it means to your affiliate if you do.
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Georgia is back around the Plate Stack with us once again. We are all very busy with life, kids, podcasts and of course our training. So where do we find the time? That's this weeks discussion.
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Here comes another bonus episode and it's our longest yet.
We got together around the plate stack once again to pick our fantasy fitnessing teams this time for Wodapalloza. John O'Connor was happy to join us once again. But then we also got the news that Dave Castro had been fired from CrossFit so we felt the need to chat about that too.
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Welcome back around the Plate Stack. This week we are joined by Georgia Templeman. Georgia's background in body building leads into an interesting discussion of the differences she found or we have seen between CrossFit and Body Building.
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Chase Ingraham is back around the Plate Stack once more. This time we're chatting about the growth of the sport outside of the formal CrossFit Games season. Whilst we give some focus to the exciting "off-season" that is forming around the events such as the Dubai CrossFit Championships, Wodapalooza & the Rogue Invitational, we also talk about the importance of domestics events in increase awareness and excitement for the sport of fitness at all levels.
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Chase Ingraham, a familiar voice to anyone who watches elite competitions, experienced coach & athlete, joins us around the Plate Stack this week to talk event commentary & critique. When elite athletes are tackling workouts at a pace & intensity that would be well-beyond the abilities of the remaining 99.99%, we each share our thoughts (& Chase shares his experience) of how bringing that to the sport add colour, accessibility & excitement.
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With the 2021 Dubai CrossFit Championship kicking off, we're joined for a bonus chat around the Plate Stack by John O'Connor and Matt Whieldon. What better way to make any elite competition more interesting than to get involved in the Fantasy Fitnessing Salary Cap Challenge. We each share our picks - some picking with their brain, some their heart and others their wallet.
Get involved at https://www.fantasyfitnessing.com finalise your picks by October 28th, 2021 8pm EDT and be sure to join the Plate Stack Chat League by simply searching the available leagues.
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With Jason, Sam & Tom all having non-competitive roles at the WIT SID Origns 2021, we spend a bit more time reflecting on the weekend.
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As a sport still in its infancy, and one born from the back yards & boxes of the community that love it, mainstream media and the role it plays in making & breaking news is still evolving. In fact many perhaps view it with some hesitance or even distaste.
However, with one brand dominating the functional fitness space, perhaps the need for an alternate view points is needed to bring opinion & a platform for discussion & display of topics important to the community.
Joining around the plate stack for this topic is Justin LoFranco, CEO & Founder of the Morning Chalk-up! He shines a light on the role of media & journalism & society at large and how those in the helping grow the sport can be as green as the sport itself!
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What better way to celebrate our 50th episode than to not only record in person for the first time, but also be joined by not one but three guest co-hosts! Add to that recording on-location after Day 1 of the WIT SID Origins.
With us all volunteering in some shape or form it an entertaining de-compress and provides a brief insight into the thought, effort & resilience required to enable these competitions to run.
Thanks to Ed, Sara & Simon for joining us "on pod" for a very special episode.
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Please welcome Ellie Geldard back to the Plate Stack. This week we talk about the financial cost to compete. As competitions continue to grow will that cost keep increasing or will local throw downs make a triumphant return.
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Welcome back to the Plate Stack. This week Jason, Tom and Sam are joined by Ellie Geldard. We are returning to our conversation about what a CrossFitter looks like. But this time we focus more on competitive athletes as well as the comments levelled against them for being too big, too small or whatever else the commenter has decided is wrong.
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Welcome back around the Plate Stack. Tom is still away but Royce Dunne is with us for one more week. This time we talk about inspiring the next generation of CrossFitters. How can we encourage our kids or other young ones to get into fitness and have all the benefits that will bring them in later life? And who knew Royce Dunne stole coaching tips from Bluey!
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Welcome back around the Plate Stack. Tom is away but stepping in to fill out the roster is all the way from Australia is Royce Dunne (and his kids). Who better to talk with us about the international nature of CrossFit form competitions around the world to dropping in to a box on holiday.
Apologies that the audio is not great to start it does get a little better in the 2nd half.
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With the 2021 Rogue Invitation fast approach, we're joined for a bonus chat about the Plate Stack by Cat Scherer. Between co-hosting Clydesdale Fitness & Friends and getting ready to move her Affiliate into a new facility, she was keen to chat about the upcoming Rogue Invitation. What better way to make any elite competition more interesting than to get involved in the Fantasy Fitnessing Salary Cap Challenge. We each share our picks - some picking with their brain, some their heart and others their wallet.
Get involved at https://www.fantasyfitnessing.com finalise your picks by October 28th, 2021 8pm EDT and be sure to join the Plate Stack Chat League by simply searching the available leagues.
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Hunter McIntyre is back with us around the Plate Stack as we jump in on the hot topic of PEDs in CrossFit. Is there a problem in CrossFit. Few positive tests come back but could that be a problem with the testing? And what happens when an athlete comes back.
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Welcome back around the Plate Stack. Joining us this week we have Hunter McIntyre. Who better to discus what fitness is. And is CrossFit the ultimate expression of that or not. We also talk about general fitness vs games level fitness as well as some other competitions or activities that might test it.
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Back again this week, Sam, Tom & Jason are joined by Ste Becket of TheDefinantCo to chew another topic. We take a look a whether “CrossFit” - the brand, the methodology, the sport (the lifestyle?) is sufficiently accessibly. Does the premium nature of the product offered make it less inclusive than it should/could be. Check out The Defiant Co. over at: https://the-defiant-co.myshopify.com/ Follow Plate Stack Chat: https://www.instagram.com/plate.stack.chat/ Follow Jason: https://www.instagram.com/jason_cfbpodcast/ Follow Sam: https://www.instagram.com/larocheoriginal/ Follow Tom: https://www.instagram.com/chalkingfitness/
This week around the Plate Stack we're joined by Ste Beckett for a chat on the perceptions (and misconceptions) of a what a CrossFitter looks like. Given Ste is the co-owner of The Defiant Co. we also dig into the role brands serving the communities with the functional fitness space should and could do to ensure inclusivity for all.
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Our second episode with Kyle Russell around the Plate Stack. We discuss the stresses of defining, planning and executing an event that seeks to be a test of fitness, a logistical success and spectacle for competitors and spectators alike.
Additionally we speculate on the constraints the mainstream media would place on live fitness events, including the need for very precise timing of heats.
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We're joined by Kyle Russell, Director of Wod on the Loch, to discuss the variety of additional activity events that we start to see incorporated into your typical functional fitness event.
Kayaking made an appearance in both the 2021 CrossFit Games and Wod on the Loch, which took place on and around Loch Lomond Scotland. Kyle shares his insights into the intended stimulus of including more unusual events in a fitness competition before we chat more broadly about what events should and shouldn't do to ensure they stay the right side of the test/gimmick divide.
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No guest this week it just the 3 of us talking about the classic dilemma of trying to balance Family, Work, Doing CrossFit and Talking about CrossFit. We also talk a bit about our current situations regarding fitness as well as other tangents. And boy do we feel better after! Enjoy.
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Brian Friend joins us around the Plate Stack once again as we discuss the growth of training camps and academies. Is this the future for competitive CrossFit athletes? Is it beneficial to be training with your direct competition? What unforeseen effects could it have on events and CrossFit as a sport?
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This week we are talking about CrossFit as a sport. Where it stands now, how it got here and what needs to change or improve going forward. Kindly Brian Friend joined us around the Plate Stack to lend some credibility to the conversation.
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Crouchy is back once again around the plate stack and we go on a deep dive into the world of programming and coaching. Individual vs Group. Competitive vs Health. Trying to master 7 new skills at once. These are just some of the directions we take the chat.
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The competition scene is well and truly back in the UK. This week Nicole Crouch joins us around the plate stack to talk all about it. From competing, spectating judging DJing, and MCing we cover it all. Follow Plate Stack Chat: https"//www.instagram.com/plate.stack.chat/ Follow Jason: https://www.instagram.com/jason_cfbpodcast/ Follow Sam: https://www.instagram.com/larocheoriginal/ Follow Tom: https://www.instagram.com/chalkingfitness/ Follow Nicole: https://www.instagram.com/crouchy_x/
We're still talking about the Games with Matt. This episode we focus on the wider spectacle of the event. Covering everything from sponsorship to injuries and more. Follow Plate Stack Chat: https://www.instagram.com/plate.stack.chat/ Follow Jason: https://www.instagram.com/jason_cfbpodcast/ Follow Sam: https://www.instagram.com/larocheoriginal/ Follow Tom: https://www.instagram.com/chalkingfitness/
First of a two-parter with Matt Whieldon, Co-Director of Renegade Games, joining us round the Plate Stack for a Chat about the CrossFit Games. We talk about our Fantasy Fitnessing picks and stand out performances in the individual division. Obviously we also talk about how good it was to see the age groups divisions back this year, the additional of the Adaptive divisions and the awesome showing from the UK-based athletes and Teams. Follow Plate Stack Chat: https://www.instagram.com/plate.stack.chat/ Follow Jason: https://www.instagram.com/jason_cfbpodcast/ Follow Sam: https://www.instagram.com/larocheoriginal/ Follow Tom: https://www.instagram.com/chalkingfitness/
The 2021 CrossFit Games is about to begin. So of course we very quickly give our podium picks. But more importantly we have Dave from Fantasy Fitnessing join us around the stack to talk all about our Fantasy CrossFit Games rosters. A lot harder to pick athletes when you have a cap on how much you can spend. Could having been forced to pick less well know athletes increase our viewing experience?
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This week we are talking all about judging at CrossFit events. To help us out we are joined around the stack by Edward Stow. We quiz him on why someone would choose to give up their free time to judge these events, the challenges and pressure they face and of course what happens when mistakes are made.
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Mike Catris is still with us at the Plate Stack and continuing the chat about all things team. We discuss some of the archetypal movements - from synchro to relay and from partner deadlifts to everyone's favourite, the worm. Mike also shares his insights on picking a team, the honesty required with each other and yourself to enable the team to perform to its best ability. Follow Plate Stack Chat: https://www.instagram.com/plate.stack.chat/ Follow Jason: https://www.instagram.com/jason_cfbpodcast/ Follow Sam: https://www.instagram.com/larocheoriginal/ Follow Tom: https://www.instagram.com/chalkingfitness/
The 2021 CrossFit Games season has seen the return of the Affiliate Cup with team rosters being subject to a list of eligibility criteria. We thought it only proper to get one of the UK's most experienced Team athletes, Mike Catris, to share his expertise and insights since first going to Regionals in 2014. We discuss the specifics of the current criteria, how teams are navigating them and the dedication it requires for team members and how the Team division continues to grow and should grow in seasons to come. Follow Plate Stack Chat: https://www.instagram.com/plate.stack.chat/ Follow Jason: https://www.instagram.com/jason_cfbpodcast/ Follow Sam: https://www.instagram.com/larocheoriginal/ Follow Tom: https://www.instagram.com/chalkingfitness/
Friend of the Show Ryan is still with us for another chat around the Plate Stack. Having moved from Bath to Loughborough & Leicester, we chat with Ryan about finding a new box. We then go on to share our experience of dropping in at boxes when away from home - hopefully something we can all start to enjoy a little more in the coming months!
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We are back at full strength this week and also joined by Friend of the Show Ryan to discuss the Crossfit Games SemiFinals and share our thoughts on the ups & downs of virtual semifinals in Europe.
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Another week with Rick Hornsey joining Jason and Sam. This week we talk about CrossFit competitions and how these events should be a good time for all involved. Honestly it's not all about winning.
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Rick Hornsey joins us today with Jason and Sam. This week we talk about how to properly motivate someone in the gym or a CrossFit class. But also why it's so important to keep your ego in check.
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Simon, co-host of Fuel What Matters UK, is back again with Jason and Tom. This week we talk about our experiences with trying to make the right choices with respect to nutrition to give our training, recovery and general health the best base to work from. With one of us a teacher, the other a parent working long days outside and the third who has spent the last 15 months never more than 10 steps from the fridge - its safe to say we bring different experiences. And thats what they are, no nutritional expertise or advice here!
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Jason and Tom are joined by Simon, one of the hosts of Fuel What Matter UK, a fellow podcast in the CrossFit/fitness space. Whilst FWM boast a host of Games level athletes on its episode roster, we focus on what got us into CrossFit but more importantly keep us going. We all have different motivations, inspirations and accountabilities which make for a good chat and great listen.
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Niki Brazier is back for another episode and we loosely talk about other "Tests of Fitness" outside of the CrossFit Games and how we are starting to see competitive CrossFit athletes being successful in them. Think Titan Games!
Thanks to Niki for joining us around the Plate Stack for a couple of episodes. Keep an eye out for her at SemiFinals & the Games this season, giving us the insights on the competition floor.
If listening just the three of us was boring the last couple of weeks, you don't need to be disappointed any longer as we welcome Nicole Braizer for a chat around the Plate Stack.
As one of THE names when it comes to CrossFit commentary and bring the Games experiences to the masses via media, we felt it only appropriate to share our top CrossFit Games moments from across the year.
Niki brings obviously a different angle to the three of us, not only being at the live events but often seeing & hearing the sides of competition that dont always make it to broadcast.
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Jason, Sam and Tom share their experiences of being back in the box for training now that facilities have re-opened in England.
Whilst it's obviously great to be back training in the places that we love its safe to say the intensity and return to programming is perhaps a little bit of a shock!
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We're back at 3-UP this week and Jason, Sam & Tom chat about the CrossFit Games Open and how it went. From questions about whether equipment free really was equivalent to Rx to the highs and lows of navigating the three-week Open whilst boxes remained closed.
“Learn & play new sports” the last few words of Fitness in 100 words but so often overlooked. With Jack & James still with us around the plate stack we talk about how the level of fitness attained (whether it be through CrossFit or Skateboarding) can be useless in wider life - and not just a zombie apocalypse!
It’s busy around the plate stack this week as Sam, Jason & Tom are joined by James & Jack the co-hosts of The Crap Skateboarding Podcast. “Why?” You might ask! Well, as well as all confessing to being average-at-best at the sports we feel passionately about, as the discussion reveals, there are plenty of commonalities between these niche sports and the communities that surround them.
It gets a little serious round the Plate Stack this week as we dig into social media and the role of influencers. Andrew Tracey is still with us and insight from both sides of the social-media machine. We chat about what makes an influencer, the good, the bad & the dangerous?
Sam, Jason and Tom sit down to talk fitness with Andrew Tracey, Men’s Health UK Fitness Editor. More specifically, we discuss the importance of not letting your fitness or your motivation be defined the equipment or time that may be available to you.
This week Sophie is back and we're talking about misconceptions of CrossFit, whether that be malicious defamation or simply lack of knowledge. Recognising that googling "CrossFit" can often return something very different to what your average box member will do it a class, we talk about our own experiences of starting CrossFit and the some of deeper issues with bashing a methodology you don't understand, or worse for potential personal gain.
We're joined at the plate stack by Sophie and get chatting about all the straps, wraps, ropes and more than collects in our gym bags. We discuss why all that stuff can seem (rightly or wrongly) to be necessary and the issues that can bring.
We also get into the consumerist nature of the fitness apparel that as well as potentially creating a barrier to entry is hard good for the environment either.
Be sure to follow Sophie on Instagram: https://www.instagram.com/justdoingcrossfitnow/ and subscribe to her channel on YouTube: https://www.youtube.com/channel/UC03femA1sNaA14_1_rT4zHA
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Armen joins us again, this time to talk about the recently announced semifinals of the CrossFit Games. We talk about some of the initial response (both ours & the wider community). We then get creative with some conspiracy theories & potential Games sponsors (before the NOBULL announcement).
Armen Hammer joins us around the plate stack this week. As a soon to be dad we thought it only right that two dads and a guy with a cat give Armen some advice on keeping fit once the kids arrive! We might also talk about some slightly higher calibre athletes that have had children and comeback strong to the competition floor.
As we fast approach March 11th, its no doubt the question that on many lips around the plate stack (that's the virtual plate stack, as gyms in the UK remain closed). The continued closure of gyms & CrossFit boxes here in the UK probably makes it an even more relevant question as Tom, Sam & Jason discuss the motives & merits of still taking part in the CrossFit Games world-wide open.
Jason, Sam and Tom catch up on the biggest news in the CrossFit world (at least when we recorded this!) that Mat Fraser is retiring from competition.
We discuss the implications for him and the remaining competitive field with a fun game of Higher or Lower from Sam.
Fraer is back (technically still here) for another guest host episode. We chat about when workouts go wrong - from misreading the rep-scheme or percentages to simply loosing count - it’s never going to go well.
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Joining us around the Plate Stack this week is GB Weightlifter, Fraer Morrow. We talk about those most hated movements in training - which for Fraer seems to be pretty far-reaching!
With little else to talk about in these COVID-riddled times, social media went wild when it seem Mat Fraser and Rich Froning weren't best bud. We chat about it and whether it really matters anyway.
We're back to three with Sam (who's juggling Twitch and new baby alongside work) joining us for his first episode of 2021.We talk mobility apps, lockdown challenges and trying to stay motivated whilst the gyms remain closed here in the UK.
Starting 2021 with another episode of Plate Stack Chat. This time Jason & Tom talk all apsects of training; from training at home due to lockdowns or through choice, to the importance and potential pitfalls of group training. We also talk about Rx...
Jason and Tom are around the plate stack, chatting about how the CrossFit Games season seeks (or fails) to find the worlds fittest.