The "Fittest" Podcast in Oakland: Recent Episodes

CrossFit Oakland Podcast

The world's "Fittest" podcast in Oakland looks to serve and communicate to the amazing community of Oakland and beyond.

Episode 152: How To Role Model Fitness For Your Kids

In this episode, Robyn and Ben help you "role model" health and fitness for your kids. We all have friends, family, and loved ones who we want to be fit and healthy. So let's find ways to help them through their health and fitness journey.
Check out how in all the highlights below:

Zero Technical Difficulties
Should we assault bike and podcast
The minimum bar is showing up
Rub some dirt on it
Take advantage of the summertime
You can show how you train/workout
Modeling time for yourself and your health
People respect healthy food choices
The definition of being weird
French fries or veggies?
Celebrate your sleep
The challenges of screens and what to do
Go be bored, it is good for you
Walk beside them vs pushing them

Hopefully, this episode helps you support those you love with their health and fitness. If you want more help and support with support those you love, then reach out to your favorite coaches. Also, we would be happy to help them in the gym if they have time, just ask a coach.
Have a listen, and as always give us some feedback and ask us questions!

Episode 151: How To Juggle Life, Fitness, and New Adventures
In this episode, Robyn and Ben help you navigate using the gym to support new adventures and hobbies in your life. Hopefully, we are all trying new hobbies in June (Yes, it is the month's healthy habit). This newness can bring whole new challenges to our lives, but don't we have you covered.
Check out how in all the highlights below:

Robyn's favorite subject
Sister podcasts
Awesome aggressive Instagram chefs
Why we train the way we train
Live an action movie
Robyn plays college football
Hermione Granger
Do things just for fun
How to balance your time commitments
What is the goal?
Taking things to the next level
How to become elite in your hobbies/sports
Are you a professional athlete or a professional in something else
We want to celebrate you and your fun!

Hopefully, this episode helps juggle your new hobbies and maintain your health and fitness. If you want more help and support with your goals, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 150: Routine Is The Enemy
In this episode, Robyn and Ben discuss the pros and cons of routines. We all have routines to get through our days. Sometimes they can be immensely beneficial and other times they can be detrimental.
Check out how in all the highlights below:

Robyn is deep-fried
Ben actually takes time off
Hugs are great
Stay out of the gutter
Can you function without a Routine?
Organization within the chaos
Best Golfer in the world's routine down to the second
Adapting vs Optimizing
The beauty of Progressive Overload
Constantly Varied functional movement
Generalist vs Specialist
Why your routine may need to change

Hopefully, this episode helps you review your routine and why you may need to change it. If you want more help and support with your routine, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Re-Launch! Episode 98: The Benefits Of A New Hobby To Your Health
(June's Lifestyle Focus)
In this episode, Robyn, Stef, Britt & Ben relaunch their discuss how learning a new hobby or sport benefits your health and wellness. We think it is so important, we turned it into June's Lifestyle Focus and discussed the following.

How we ate all the veggies In May (recap)
Hobbies and sports help you get to know yourself
New relationships through hobbies and sports
How to face your fears by trying new things
Ways to help improve your brain and problem-solve
The 10 General Physical Skills (CrossFit)
Why coordination, agility, and accuracy matter
What new things are your favorite coaches are going to try?

We hope this podcast gives you the motivation to try new things this month and fires you up for our Games Day Saturday, June15th. If you have further questions about the benefits of trying new hobbies and sports, then reach out to one of your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 149: How To Regain Your Fitness
In this episode, Robyn and Ben detail how to come back from a "gym break". We have all had to take a break from the gym. No matter the reason, we can help you build your fitness better than ever.
Check out how in all the highlights below:

The fun of reading
New York Times Article Review
Losing your fitness
It is ok to take a break
Your body adapts to the stimulus you provide
12 days vs 12 weeks
Mental vs Physical challenges
Have to work back to "feeling it"
What was the original baseline?
Strength loss vs Conditioning loss
How to build back

Hopefully, this episode gives you hope to work back to fitness. If you want more help and support, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 148: 5 Non-Gym Tricks To Make You Fit
In this episode, Robyn and Ben detail 5 things that you can do outside the gym to make you more fit. We all live busy lives and sometimes making it to the gym is too much. So here's a list to keep your fitness even when you can't make it to the gym.
Check out how in all the highlights below:

We can solve problems in and out of the gym
The love of lists
Sometimes clickbait is good for you
We all struggle to get to the gym
The amazingness of sunshine
The good snacks for you
Relationships make you healthier
Playing games can make you healthier
Your work problems can make you more fit
How Cooking Raises Your Fitness
You can do all these tricks together!

Hopefully, this episode gives you ideas on how you can stay fit outside the gym. If you want more tricks or need help using these to improve your fitness, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 147: Member Spotlight: Dr. Esme Bajo
In this episode, Robyn and Ben interview Dr. Esme and her awesome journey in the gym. Esme has brought a shining light to the gym. And she is up to some amazing things outside of the gym too.
Check out how in all the highlights below:

Breakups and Break up albums
Boo Bay Area tech companies
The gym improves your mental state
The controversy in math curriculum
The accomplishment of consistency
Confidence boost outside the gym
Ability to do all the fun things
Esme goes to prison
Adventures in Germany
Education vs Research
Esme's Going Away - Wednesday 15 May at PrizeFighter after 5 pm class. Join us for a fun goodbye!

Hopefully, this episode highlights the incredible people of CrossFit Oakland. If you want to connect with Esme or wish her well, then reach out to your favorite coaches.
Please to Esme's Going Away
15 May at PrizeFighter (around the corner for the gym)
After 5 pm Class
Have a listen, and as always give us some feedback and ask us questions!

Episode 146: Eat Your Veggies
(May Healthy Lifestyle Focus)
In this episode, Robyn and Ben get you pumped for May's healthy lifestyle focus on vegetables. We all know vegetables are good for us. But why? And how do we eat more vegetables and actually enjoy doing it?
Check out how in all the highlights below:

Is it March or April??
Ben and Robyn might need more sleep
Your next Netflix documentary
How to improve your gut digestion
Vegetables replace expensive supplements
The ultimate disease fighters
Healthy skin and eyes through tomatoes??
Get out of pain through vegetables
Be sneaky with your vegetables
Have someone else cook your vegetables
Use farmer's markets to make vegetables better

Hopefully, this episode motivates you to try new habits and routines around vegetables. If you want to learn more about how to enjoy vegetables or how to incorporate them into your diet, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 145: Time For Spring Cleaning
In this episode, Robyn and Ben help you with spring cleaning your health and fitness. Spring is a great time for a refresh and reset. Why not do it for your health and fitness too?
Check out how in all the highlights below:

The trick to Robyn being quiet
How Ben got tricked into cleaning the gym
Start with your gym bag
Ways to make your shoes feel new again
Get gym clothes that motivate you
Gym programming as spring cleaning
You don't have to opt-out
Get out of pain in the gym
Find a gym buddy to help with your training
Refresh your goals
Assess the first quarter to crush the year

Hopefully, this episode motivates you to clean things up around your health and fitness. If you want to learn more about how to "spring clean" your fitness, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 144: Training To Overcome Hardship
In this episode, Robyn and Ben discuss how the gym prepares us to face and overcome hardships. We all face hardships in our lives. The good news is when train these hardships make us better.
Check out all the highlights below:

Benefits to struggle
Robyn speaks her mind
You can build resilience
Struggle with a purpose
The perspective shift of training
Training increases gratitude
Life is pain :)
Shared struggle strengthens relationships
How language limits us at times
The physical drive for change and its importance
Don't avoid struggle it only leads to more
Avoid quick comfort

Hopefully, this episode helps strengthen your resolve to face hardships. If you want to learn more about how training helps you or help with your current struggles, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 143: The "Perfect Test" of Strength
In this episode, Robyn and Ben discuss how strength balance testing will help you "perfect" your strength. We all want to find what will make us stronger, feel better and look better. Why not take test to help unlock those secrets? That is the key to Strength Balance Testing.
Check out all the highlights below:

Improve Performance while getting rid of Aches and Pains
An aptitude test for strength and fitness
What is your favorite internet quiz?
The best return for your hard work
Interpreting the test results for you
Not every cue is for you
We love compound movements
Magic tricks to break through plateaus
You DO NOT have to be perfectly balanced
The need for strength vs your body weight
The real secret to endurance in workouts
Everyone can get stronger
The strength ratios you need - Click Here

Hopefully, this episode gets you excited to test your strength. If you want to learn more about strength balance testing or what to do with your results, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 142: The Gym, The New Healthcare Prescription
In this episode, Robyn and Ben discuss how a doctor can prescribe you CrossFit and save you money. We have a new way to take advantage and use your Health Savings Account in the gym.
Check out all the highlights below:

Exercise as medicine
The Healthy Habit prescription
Don't punish yourself
Suffering with/for a purpose
The best performance-enhancing drug
The gym makes you feel better
Sickness To Fitness Continuum
The awesomeness of Truemed
Health Savings Account magic
We enjoy going to the gym vs the doctor

Hopefully, this episode gets you excited for the future of health care. If you want to learn more about how to use HSA/FSA funds for your CrossFit membership, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 141: Sleep, The Super Supplement
(April's Lifestyle Focus)
In this episode, Robyn and Ben discuss how sleep can be your super supplement. We want to use the month of April to make us all feel and sleep better.
Check out all the highlights below:

March's Meal Planning Success
Robyn's new experiment
Ben's funny dinner to help sleep
We know sleep is tough
The best performance-enhancing drug
Improve your function through sleep
Sleep helps your digestion
Emotional control through sleep
Weekends cause jet lag
Sleep routine over morning routine
The 3-2-1 Rule to improve your sleep
All the sleep tricks.

Hopefully, this episode helps you get more quality sleep. If you want to learn more about sleep or how to get better at sleeping, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 140: Project Purple Community Day
In this episode, we get excited for our upcoming Project Community Day. This is an amazing opportunity to support a worthy cause and fitness with friends.
Check out all the highlights below:

Mark your calendars for April 13th
Sign Up Your Friends - Click Here
Laura Rincon is Amazing
Dreams of the Chicago Marathon
What is Project Purple
Laura's Story with Cancer - Check It out
F**** Cancer
Laura's journey with CFO
Follow your dreams now
From broken to all-time bests
How CrossFit benefits runners
How much the workout will be
Donate to support Laura and Project Purple - Here

Hopefully, this episode gets you excited for Community Day and supporting Project Purple. If you want to learn more about how to support Laura, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 139: Eat More To Get Lean
In this episode, Robyn and Ben detail how eating more can make you leaner. We all have heard how you have to eat less to lose weight. Sometimes however eating more will help you achieve the body of your dreams.
Check out all the highlights below:

Start with your goal
Does the scale really matter
How do you build muscle
Don't break the laws of nature
Fun with thermodynamics
Get your system healthy
Give "room" for the fun stuff
Basal metabolic rate
Loaded Gun genetics
Can you have too much of a good thing
Let's start thriving

Hopefully, this helps you find ways to eat towards achieving your goals. If you want to learn more on how to eat in ways that support your goals, then reach out to your favorite coaches. Let's see how we can eat more to get leaner!
Have a listen, and as always give us some feedback and ask us questions!

Episode 138: Recapping The CFO Lifestyle Challenge
In this episode, Robyn, Stef, and Ben recap all the amazing things that happened in the CFO healthy habits lifestyle challenge. The challenge was amazing! We are so proud of all the great things people did and the progress they made. Check out all the highlights below:

We are proud of all of you!
Why did we do this "crazy" challenge
The importance of habits
How much fun was the bingo card
We saw so many cool things
The difficulty and importance of tracking
135 CM change in waistlines
53 pull-up improvement!
The struggle with data
Success driven through the daily points
What should you take away from the challenge
Where we want to improve

Hopefully, you loved the challenge and are excited for what is to come this year. If you want to learn more or how to better apply your success in the challenge, then reach out to your favorite coaches. Let's see how great we can make this year!
Have a listen, and as always give us some feedback and ask us questions!

Episode 137: The Magic Of Meal Planning
In this episode, Robyn and Ben help you with March's lifestyle focus of meal planning. Life gets crazy and busy but having a plan can help you reach your goals. We give all the tips and tricks to help you have better plans to support your nutrition and health. Check out all the highlights below:

A voice for radio
Keep focusing on your habits
Successful mobility in February
Picking random flights at an airport
Don't leave your food up to chance
Plans can help your busy life
You don't need a complex plan to be successful
Be a person, not a robot
Fend for yourself nights
It is good to have plans that fail
Practical recipes to help meal planning
Meal planning saves you money

Hopefully, this podcast helps you start meal planning. If you want to learn more about how to meal plan, then reach out to your favorite coaches. Let's see those meal plans and the fun they bring!
Have a listen, and as always give us some feedback and ask us questions!

Episode 136: Why You Should Do The 2024 Open
In this episode, Robyn and Ben convince you to do the 2024 CrossFit Open. Don't there are no tricks. This episode is all about how awesome the CrossFit Open is for people and why you should do it this year.
Check out all the highlights below:

Homer Simpson and Buttons
What is the CrossFit Open
Fun Run vs Boston Marathon
When is the CrossFit Open
The "test" of fitness
The benefit of fitness feedback
Finding out you are capable of more
Ben's elementary school standardized testing
Make it FUN!
Win Prizes
Who doesn't like to dress up?
Sign up by emailing us - info@crossfitoakland

Hopefully, this podcast gets you "fired up" for the CrossFit Open. If you want to learn more about the open or want to sign up, then reach out to your favorite coaches. We will see you in the Open!
Have a listen, and as always give us some feedback and ask us questions!

Episode 135: Coach Spotlight: Lori Petrini
In this episode, Robyn and Ben interview Coach Lori. CFO is an amazing place because of coaches like Lori who make us all better in and out of the gym.

Check out all the highlights below:

Mosh pits and Warm-ups
Semi-Professional Roller Derby Queen
Reminiscing on the "Play Yard Slay Yard"
Going from Blocker to Jammer
"Time" is not an excuse
Prioritizing time through way too many things
Stanley and his awesomeness
Learn something new every single day
CFO's best cheerleader
The true gift of fitness
The welcoming loving nature of CFO
Check out the full blog on Lori here!

Hopefully, this podcast connects you more with Coach Lori. If you want to "learn" something with Coach Lori or take one of her awesome classes, then reach out to your favorite coaches. Let us know what you love about Coach Lori!
Have a listen, and as always give us some feedback and ask us questions!

Episode 134: Debunking CrossFit Myths
In this episode, Robyn and Ben debunk myths about CrossFit. There are a lot myths about CrossFit and what happens in CrossFit Gyms. We want to help set the record straight and provide some laughs. Check out all the highlights below:

CrossFit is dangerous!
You'll get bulky doing CrossFit
You have to "Kill Yourself" every workout
CrossFit gives you Rhabdo
CrossFit is WAY too HARD.
CrossFit Costs too much
Gaining muscle & losing weight doesn't happen
Squats are bad for your knees
You have to be fit to start CrossFit
CrossFit doesn't care about Form
CrossFit Is a Cult??
Get Ready for the CrossFit Open

Hopefully, this podcast debunks some of the things you or others worry about with CrossFit. If you want to have us debate other myths or you have questions, then reach out to your favorite coaches. Let us which myth you no longer believe since starting CrossFit
Have a listen, and as always give us some feedback and ask us questions!

Episode 133: Mobility Creates Success
February Lifestyle Focus

In this episode, Robyn and Ben explain how mobility creates success in your life. Mobility can be one of the biggest challenges in the gym. We want to help you "unlock" the secrets to being more mobile in and out of the gym. Check out all the highlights below:

Recapping January's fun
Ben's struggles with Niners games
Play the tape forward
The beauty of 5 to 10 minutes
Mobility is health, energy, & capacity
The sacrifices and consequences of mobility
It is NOT just stretching
Definition of terms around mobility
Chase health and aesthetics will follow
Static stretching takes A LOT of time
Making every Joint mobile
How fixing a joint can take the pain away elsewhere
What can you do daily to become more mobile?

Hopefully, this podcast helps you build a routine around mobility. If you want more help or have your mobility assessed, then reach out to your favorite coaches. Let us know what joint you want to make more mobile.
Have a listen, and as always give us some feedback and ask us questions!

Episode 132: How To Get A Bar Muscle-Up
In this episode, Robyn and Ben help you take the next steps to getting your first Bar Muscle-up. We love to play in the gym so why not learn a new skill that is fun too? No matter where you are in your fitness journey learning and developing will help you reach your goals. Check out all the highlights below:

What is a Bar Muscle-up?
Why do we do Bar Muscle-ups?
How BMUs make you feel like a kid
The prerequisites to success
The importance of the basics
The fastest sit-up EVER
It is all in the hips
What a beginner should be doing
How to get your first muscle-up
The challenge for advanced folks
Mods In Wods

Hopefully, this podcast gets you excited to train and learn new skills. If you want more help or want to learn more tricks to the bar muscle-up, then reach out to your favorite coaches. Let's see who gets their first Bar Muscle-up!
Have a listen, and as always give us some feedback and ask us questions!

Episode 131: How To Make Your Habits Stick
In this episode, Robyn and Ben detail how to get your healthy habits to stick for a lifetime. The gym is full of motivation and awesomeness with the new year and challenge. We want to ensure all that hard work translates into a lifetime of health. Check out all the highlights below:

Finally podcast professionals
Loving the Motivation
"Atomic Habits" by James Clear
Small equals big
The 1% difference
Focus on systems
Build an identity and act accordingly
The Habit Loop
Make it obvious, attractive, easy, and satisfying
Everything you do is a vote for who you are in life
Further reading resources

Hopefully, this podcast helps you keep the great habits you have built for a lifetime. If you want more help or want to learn more systems., then reach out to your favorite coaches. And let us know what habit you are going to stick with.
Have a listen, and as always give us some feedback and ask us questions!

Episode 130: What's In Your Gym Bag?
In this episode, Robyn and Ben detail what belongs in your gym bag. There are so many things we can buy when it comes to fitness. We want to make sure you have the right things to support reaching your goals. Check out all the highlights below:

The Gym and Fedex
Why does Ben carry so many bags?
Robyn's amazing backpack
The "Target" department store on Ben's desk
Can you have too many shoes?
You can workout in jeans
Stay fresh and clean with hygiene
Doctor's orders to keep you safe
Remember your water bottle
All the snacks
The most important/inexpensive piece of gym equipment

Hopefully, this podcast helps you sift through the noise of the fitness industry and build the gym bag of your dreams. If you want to learn more or have questions, then reach out to your favorite coaches. And let us know what you must have in your gym bag.
Have a listen, and as always give us some feedback and ask us questions!

Episode 129: How These 12 Habits Will Change Your Life
In this episode, Robyn and Ben discuss how the right habits will change your life and help you reach your goals. We want to make 2024 the best year yet so we are helping everyone have better habits. Check out all the highlights below:

Drumrolls are the best for excitement
A fresh start to 2024
Building healthy habits each month
How habits reach aesthetic, performance, and health goals
Using a month to create a habit
Why do we choose each habit
What are the 12 healthy habits
How life changes your focus and habits
January's lifestyle focus - Alcohol usage
What you consume matters
How to start 2024 for the best!

Hopefully, this podcast gets you excited to make 2024 the best year. If you want to learn more about our 12 healthy habits, then reach out to your favorite coaches. Let's rock 2024!
Have a listen, and as always give us some feedback and ask us questions!

Episode 128: Healthy Lifestyle Challenge Kick-off
In this episode, Stef and Ben get us excited to kick off 2024 with a challenge. We want to make 2024 the best year yet so we are helping everyone have better habits. Check out all the highlights below:

Stef is too cool for Ben
How we are kicking 2024 with a challenge
Building healthy habits
How our challenge is the best
The fun and accountability of the challenge
Who should do the challenge?
How you can win prizes
Fitness bingo card fun
How pull-ups make you more fit
How we measure body composition
When is the challenge?
Come to the kick-off meeting Saturday 6 January at 10 am

Hopefully, this podcast gets you excited to join our healthy habits challenge. If you want to learn more about the challenge, then reach out to your favorite coaches. See you at the kick-off meeting
Have a listen, and as always give us some feedback and ask us questions!

Episode 127: Member Spotlight: Alexis!
In this episode, Robyn and Ben spotlight CrossFit Oakland member, Alexis. The members of CFO make it such a special place so we want to share more of their amazing stories. Check out all the highlights below:

The story behind member spotlights
Why Alexis wants to stay fit
The importance of deep squats on the dance floor
How the gym makes Alexis a nicer person to be around
Zoom Fitness in a tiny apartment
Alexis makes cities better
Alexis's secret talent and side hustle
Potential CFO book club?
The benefits of being stronger
The worm as a test of fitness
Alexis's tips to get your partner started at the gym

Hopefully, this new podcast series gets you excited about meeting more of the members of CFO. Read more from Alexis on our blog, check it out here.
Have a listen, and as always give us some feedback and ask us questions!

Episode 126: Holiday Spectacular!🎄🌟❄️🎉🎊
In this episode, Robyn and Ben share some holiday magic. It is a wonderful time of year and we want to share the joy. Check out all the highlights below:

CFO Caroling Squad
Ben's childhood sharing funnies
Ben hates no-repping people
Gym Holiday Wish List
Rosie the Jetson's robot for the gym
Get the movement of your dreams magic
Missing clients from long ago
John McClane as a Crossfitter
Why you would want to workout with the Grinch
Clark Griswold might be an interesting gymgoer
Your favorite holiday characters in the gym

Hopefully, this podcast gets you in the spirit of the season and brings a smile to your face. If you want to share your holiday memories and characters, then reach out to your favorite coaches and share.
Have a listen, and as always give us some feedback and ask us questions!

Episode 125: You Crushed The Total! Now What?
In this episode, Robyn and Ben get us pumped for what is coming next in training! The CrossFit Total was an awesome event. We saw so many people lift personal bests. But now what do we do? Check out all the highlights below:

Happy Positive Thoughts and Rants
All The successes of the total and training
Ben hates no-repping people
What is coming next in the gym?
How to assess your strength progress/training
Why work capacity matters
How strength can help your ability to do more work
What skills are we going to develop next?
Bring back the fun workouts
What to expect in training for the next few months

Hopefully, this podcast gets you excited for the training to come in the next few months. If you have more questions about the next training cycle and how to reach your goals, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 124: Be More Grateful! (December's Lifestyle Focus)
In this episode, Robyn and Ben help us all be more grateful in our lives. We all have challenges in our lives, but also have plenty to be grateful for. Therefore, we want to improve your health by finding more things to be grateful for. Check out all the highlights below:

Happy Sunshine and Snowman
Keep up the protein
What does gratitude really mean?
Dr. Robert does EMOMs?
How does gratitude change your perspective?
Find, Remind, and Bind
Be grateful for challenges
How gratitude improves your health
What are we grateful for?
Habits you can do daily, weekly, or monthly

Hopefully, this podcast helps find more things to be grateful for in your life. If you have more questions on how gratitude can improve your health, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 123: How To Have A "Perfect" Thanksgiving
In this episode, Robyn and Ben discuss how to have a "perfect" Thanksgiving. The holidays and Thanksgiving can be challenging for your health and fitness. Therefore, we wanted to give you the secret formula to have a great holiday season. Check out all the highlights below:

The Perfect Thanksgiving Formula
Follow the Guru's Thanksgiving (JK!)
Start with movement
Hydrate your way to feeling good
Cook or don't cook it is your choice
Connect with the people you want to connect with
Robyn says you don't have to be a glutton
The perfect plate formula
Make time for yourself
We have a lot to be grateful for!

Hopefully, this podcast helps you have a great Thanksgiving and holiday season. If you have more questions or want help reaching your goals during the holiday season, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 122: The Real Secrets To Core Training
In this episode, Robyn and Ben discuss how to better train and understand your "core". We have received questions on core training and why we don't do more of it. Therefore, we wanted to reveal the real secrets of "core" training. Check out all the highlights below:

Thank you for your input!
What is the core?
Back muscles, Hip Muscles, and Ab Muscles
The layers to your abs
What is your technique for using your core?
How strong is your core?
Ways we train the core every day
How to actually get "6-pack Abs"
Tips and Tricks to get a stronger Core

Hopefully, this podcast helps answer your questions about "core" training. If you have more questions or want to help improving your "core", then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 121: The 2023 CrossFit Total

In this episode, Robyn and Ben get you excited for this year's CrossFit Total. The CrossFit Total is an amazing event and feat of strength every year. Check out all the highlights below:

Ben gets you pumped up
All your work can pay off with the total
What is the CrossFit Total?
When are we doing the total? Sat Dec 2
Why is the total so awesome and fun?
How we run the Total for an awesome time
All the tips and tricks for crushing the total
Why and how we train for the CrossFit Total

Hopefully, this podcast gets you excited for the CrossFit Total. If you have more questions or want to sign up for the CrossFit Total, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 120: The Magic Of Protein (November's Lifestyle Focus)
In this episode, Robyn and Ben discuss all the magic of protein. We all want to reach our goals and protein might be the magic bullet to success. Check out all the highlights below:

How we managed Stress In October
Go listen to all the October podcasts
Protein's secret anti-aging solution
How protein makes you healthy no matter your age
The awesomeness of Satiety
How protein improves blood pressure and metabolism
What is protein's RDA
How much protein do you actually need
Why is it so hard to get all the protein
All the sources you can use to protein
Yes, you can eat more than meat
We have plenty of tricks to help you reach your protein goal

Hopefully, this podcast helps you realize all the benefits of protein and how to get enough of it. If you have more questions or want more help with protein, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 119: Feedback Is Everywhere To Help You
In this episode, Robyn and Ben discuss all the ways the world gives us feedback and how we can use it to our advantage. Feedback might not be our favorite thing, but it can help us. Check out how with the highlights below:

Webster's Definition of Feedback
Your body gives you feedback
Your mood and energy say something about your help
Hormones make you Hungry, Horny, and Happy
Owies and Soreness are like check engine lights
Performance is a feedback measure
Is your technique telling you something?
CFO coaches care about you and want to help you
We need to know when you do not understand
It is okay to not want feedback on certain days
WE CARE ABOUT YOU! AND WE ARE HERE TO HELP
Help us help you by giving us feedback - Click Here to give us your feedback

Hopefully, this podcast helps you notice all the feedback in your life and use feedback to your advantage. If you have more questions or want to give more feedback, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 118: The Power Of Your Thoughts In The Gym
In this episode, Robyn and Ben interview Dr. Kristen Gustafson on how your thoughts impact the gym. Dr. KG is a professor at Cal State East Bay. This podcast examines how we perceive things and they impact ourselves and our performance in the gym. Check out the highlights below:

The Triad of Thoughts, Feelings, and Behaviors
KG explains cognitive distortions
We think about thinking
Things are not always as you perceive
Don't discount the positive
We are not mind readers or fortune tellers
You shouldn't should
Ways to reframe your thoughts
Seek help when you need it. And it is better to ask for help
Resources like Betterhelp.com and calling 988
WE CARE ABOUT YOU! AND WE ARE HERE TO HELP

Hopefully, this podcast gives you some new ideas on how to approach your perceptions and thoughts in the gym. If you have more questions or want more information about KG's work, your thoughts, and how to use these tools in your life, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 117: Feelings! What To Do About Them In The Gym?

In this episode, Robyn and Ben interview Dr. Kristen Gustafson on how to use your feelings in the gym. Dr. KG is a professor at Cal State East Bay. This podcast examines how we can use our feelings to better ourselves and our performance in the gym. Check out the highlights below:

In glass case of emotion
KG is an amazing CFO member
The Triad of Thoughts, Feelings, and Behaviors
The Feelings wheel
Feelings matter
It is ok to be scared
Anger can be a tool
When joy might not be what you think
How to channel feelings into success

Hopefully, this podcast gives you some new ideas on how to approach your feelings in the gym. If you have more questions or want more information about KG's work, your feelings, and how to use these tools in your life, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 116: What Does The Government Think About Fitness?
In this episode, Robyn and Ben discuss the physical activity guidelines from the Department of Health And Human Services. This is NOT a political podcast. This podcast looks to examine the national narrative on fitness and how we do it in the gym. Check out the highlights below:

Tin Foil Hat Time
Shout out to Dr. Siegel and her awesomeness
Government documents are fun
Move more and sit less
Movement Minutes matter
The value of intensity
How to apply guidelines for the masses to yourself?
Why do we treat children differently than adults?
The avoidance of rants/rabbit holes
Water aerobics is harder than you think
You are better than average!

Hopefully, this podcast gives you some new ideas on how to better reach your fitness goals. If you have more questions or want more information about The Physical Activity Guidelines and how to apply them to your life, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 115: Manage Your Stress Better (October's Lifestyle Focus)
In this episode, Robyn and Ben discuss how to manage your stress better. We all have stress so we want use the month of October to focus on using stress to lead us to success. Check out the highlights below:

Recap of Sugar Awareness (September's Lifestyle Focus)
Webster's definition of stress
Stress can be good!
Why you might want to lower expectations
What is the story behind your stress
Use cortisol to your advantage
Don't let the load exceed capacity
It's not always about balance
Breathe!
Shift your perspective on stress
Do things that make you happy!
Remember to rest, sleep, eat, and fuel yourself
Lastly, you can't mess this up!

Hopefully, this podcast you better manage your stress. If you have more questions or want more information about stress, its effects, and how to manage it better, reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 114: How To Get Better At Toes To Bar
In this episode, Robyn and Ben discuss how to get better at toes to bar. Whether you have one toe to bar or none this podcast will help get to the next level. Check out the highlights below:

The Awesomeness of Silence
When leveling up "assess don't guess"
Mobilize your way to success
Get a grip to get toes to bar
Straight arm strength is key
Feel the rhythm
Hollow holds are the best abs!
Focus on intentional practice not just swinging
What can you do daily to get toes to bar

Hopefully, this podcast gets you better at toes to bar. If you have more questions or want to get more information about toes to bar then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 113: Are You Ready For Dusk Till Dawn?
In this episode, Robyn and Ben get us pumped for the third annual Dusk Till Dawn Competition. We love a great day of workouts and fun. So let's get excited for this year's Dusk Till Dawn Competition, Check out the highlights below:

Start with some laughs
Working out from Dusk Till Dawn
What is an intragym competition?
Who should you partner with?
When is the competition?
What is the workout or is it Workouts?
Who shouldn't do Dusk Till Dawn? Don't worry you aren't on the list
How much fun will Dusk Till Dawn be?

Hopefully, this podcast gets you pumped up for this year's Dusk Till Dawn competition. If you have more questions or want to get more information about Dusk Till Dawn and how much fun it will be then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 112: Relaunch of Calories In Vs Calories Out
In this episode, Robyn and Ben discuss how calories impact reaching your health and fitness goals. Your nutrition matters. So we want to help you use calories to your advantage, Check out the highlights below:

A pep talk from Ben
Your body is an amazing machine
What is a calorie?
What do calories do in your body?
What is your BMR (Basal Metabolic Rate)?
What does eating in Surplus, Deficit and Maintenance mean and which is right for you?
Which type of 'Calories Out' gives you the most bang for your buck as far as reaching your body composition goals?
Looking to make some changes? What are some actionable steps you can take right now to get started?

Hopefully, this podcast helps you take your nutrition to the next level. If you have more questions or want to get more information about calories and how to use them to your advantage then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 111: The Pros And Cons Of Sugar
In this episode, Robyn and Ben discuss September's lifestyle focus, sugar. Everyone has a relationship with sugar and as a gym we want to better understand that relationship. So we delve into sugar and how to use it, Check out the highlights below:

How consistent were we in August?
How to keep Robyn consistent
What is and isn't sugar?
Some positives of sugar
How to fuel better performance through sugar
The soul satisfaction from sugar
How sugar makes you crash
The caloric impact of sugar
The problematic inflammation sugar causes
Read your food labels way closer
Take the "No Sugar" September Challenge with Robyn

Hopefully, this podcast helps motivate you to examine your relationship with sugar this month. If you have more questions or want to get more information about sugar and the "No sugar" challenge then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 110: Scheming Our Way To Success
In this episode, Robyn and Ben discuss how to use rep scheme to reach your goals. One of the best questions from the recent AMA was, "Why do so many CrossFit workouts have weird rep schemes?". So we delve into a longer answer, Check out the highlights below:

Why we need to do more noodling
Formula to Fitness - 21-15-9
How decay rate impacts intensity and fitness
Rep schemes build work capacity
Keeping intensity is key to success
Just lift all the reps if you want muscle
Why you need to do the rep scheme you haven't done recently
Endurance training can't just be volume-based
How running faster helps you run longer
Why CrossFit hates even numbers

Hopefully, this podcast gives you a better idea of why we do so many different rep schemes in the gym. If you have more questions or want to get more information about what reps you should do then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 109: Ask Me Anything Rapid Fire Round 2
In this episode, Robyn and Ben answer all your questions from the AMA whiteboard. Check out the highlights below:

The difference between Teens And Adults
Aliens, Gravity, Big Foot, and your fitness
How to build mental toughness
All the feel-good inspirational stories
Who else should you listen to for health and fitness
The future of CFO
Robyn's underwater punching skills
Ben defends the shake weight
How to add classes at CFO
Why CrossFit hates even numbers

Hopefully, this podcast answers all your questions and gives you a few laughs. If you have more questions or want to get more information then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 108: Bring A Friend Day
In this episode, Robyn and Ben share all the details of Bring a Friend Day. Check out why you should bring a friend to CrossFit Oakland below:

Show and Tell but way better
Fitness is better with Friends
You share everything else you love why not your gym?
Family support to help you do better in the gym
The gym makes you better
We want to dispel the myths about CrossFit
All the fun party details
Share this episode to convince a friend

Hopefully, this podcast inspires you and a friend to come to community day at CrossFit Oakland. If you have questions or want to invite a friend then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 107: What You Can Learn From The CrossFit Games
In this episode, Ben shares what you can learn from the 2023 CrossFit Games. While we don't train for the CrossFit Games, we can take a lot away from them. Check out what you can learn below:

Be inspired from the CrossFit Games
How fit will you be at 65 years old?
No excuses from adaptive athletes
Training vs Competing Mindset
How mindset helps you reach your goals
What peak performance can teach you
Top athletes show us what is possible
Calm under pressure
How effortless top performers can things look

Hopefully, this podcast gives you a little inspiration for training to reach your goals. If you have questions or want to learn more about the CrossFit Games, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 106: Consistency, The Real Magic Pill (August's Lifestyle Focus)
In this episode, Robyn and Ben discuss August's lifestyle focus and how consistency is the real magic pill. Whatever we do consistently leads to our success. Check out how we can be consistent below:

Adventures in hydration for July
Admiring water fountains near and far
What can you do daily?
Stacking habits to make you better
What can you consistently do weekly?
Watch out for shiny toys and magic pills
Weekdays vs Weekends
How accountability and honesty are key
The need for a little discomfort
Challenges to keep you consistent in August

Hopefully, this podcast helps you be more consistent in working towards your goals. If you have questions or want help creating consistent habits, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 105: Get Your First Pull-up
In this episode, Robyn and Ben detail how to get your first pull-up and many more. Pulll-ups have become a hot goal in the gym so we want to help. Check out what we discuss below:

You can get a pull-up!
How to work daily towards your goals
Seven things you can do each day
Do these exercises at home - Check The Video
Why you should have a pull-up, besides the cool factor
Who should be able to do a pull-up
How long takes it to get your first pull-up
The pillars of getting your first pull-up

Hopefully, this podcast motivates you to achieve your pull-up goals. If you have questions or want help creating a pull-up plan, then reach out and we will help you get your pull-up.
Have a listen, and as always give us some feedback and ask us questions!

Episode 104: The Importance Of Tempo Training
In this episode, Robyn and Ben detail all of the benefits of tempo training. Sometimes we need to go fast and sometimes we need to go slow. Check out what we discuss below:

We train fast a lot so why not slow too?
The differences between muscles and tendons
How muscles build through time under tension
What is eccentric vs. concentric movement
How tempo increases range of motion
The secret to getting stronger by holding a position
Heavy slow resistance rebuilds your tendons
How going slow can make you more explosive
How tempo can make you better in conditioning workouts

Hopefully, this podcast gets you excited for the upcoming tempo training. If you have questions or want to learn more about tempo training, then reach out and let us know who we missed.
Have a listen, and as always give us some feedback and ask us questions!

Episode 103: What Characters Would Be The Best CrossFitters?
In this episode, Stef and Ben debate what famous fictional characters would make great crossfitters. Think of all the great movies, television shows, video games, and cartoons that have characters who would be great at CrossFit. We discuss the following:

Stef wants all the Lord of the Rings characters
The whole "300" should compete at CrossFit
John Wick could suffer through any workout
Bachelor contestants have made the Games
Tom Cruise has to be on this list
Lara Croft is a bada$$
Video games characters could be great at fitness
Ben's Top 5 fictional characters
Stef's Top 5 fictional characters

Hopefully, this podcast gives you a few laughs. If you think we left off some good characters, then reach out and let us know who we missed.
Have a listen, and as always give us some feedback and ask us questions!

Episode 102: Stay Hydrated (July's Lifestyle Focus)
In this episode, Britt and Ben help you stay hydrated and feel good this summer! Water is life and a secret performance enhancer. See how hydration helps below:

Recap of June's fun new hobbies
Your Body is 75% water
How much water do you lose in a day?
How water is the original energy drink
Drinking water is a stress reliever
You are smarter when hydrated
Water - The magical weight loss and detox trick
You might be dehydrated if....
All The tips and tricks to stay hydrated this summer

Hopefully, this helps you realize the importance of staying hydrated. If you struggle with hydration, then reach out to one of your coaches and we will help you out.
Have a listen, and as always give us some feedback and ask us questions!

Episode 101: You Are Stronger Than Your Excuses

In this episode, Robyn and Ben give a little pep talk to overcoming common excuses. There is always an excuse to miss the gym, but you are stronger than them. Here are some excuses and counters to them:

It is ok to have excuses
Worried about being too sore -> movement helps the soreness
Work is too busy -> Schedule/prioritize sessions and exercise makes you better at work
Have to watch the kids -> bring them to the lobby
The weather is uncomfortable -> wear layers and we have fans
Forgot your clothes -> Modify to what you are wearing
Lacking Motivation -> Remember your gym friends and why you started
Tired -> Make sure you slept but movement energizes you too
Reasons to actually miss the gym
CFO has your back and you can do this!

Hopefully, this helps you realize you can overcome your excuses. If you struggle with excuses, then reach out to one of your coaches and we will help you overcome them.
Have a listen, and as always give us some feedback and ask us questions!

Episode 100: Grateful To Make 100 💯
In this episode, Robyn, Britt, and Ben celebrate making it to 100 episodes and recap all their favorites. It is incredible to make it to 100 episodes. We had to share our joy. Here are the highlights:

Gratitude for every listener and episode
Humble beginnings
Check out the nutrition matters series
CFO has great clients/experts
Podcasts can lead to lots of laughs
Britt's journey through the podcasts
Coaches are fun to interview
Our most popular episodes
What are we going to do next?

We hope you have enjoyed all 100 episodes of the podcast. If you have further questions or suggestions, then reach out to one of your coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 99: How To Survive Time Off This Summer
In this episode, Robyn and Ben give tips and tricks to stay fit while having fun this summer. Maintaining your health and fitness can be challenging in the summer months, but we are here to help! Here are some episode highlights:

Enjoy your summer & the healthy habits you've been building all year
Stay consistent prior to travel
Research possible fitness options during your trip
Pack your gym clothes!
Find activities that get you moving while traveling - doesn't have to be in a gym
Do what works for you and be kind to yourself while traveling
Be sure to enjoy the good stuff
Get back in the gym right away - don't put it off
Be patient as you work your way back after time off

We hope this podcast helps you crush your summer fun, health, and fitness goals. If you have further questions about maintaining your fitness over the summer, then reach out to one of your coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 98: The Benefits Of A New Hobby To Your Health (June Lifestyle Focus)
In this episode, Ben, Robyn, Stef & Britt discuss how learning a new hobby or sport benefits your health and wellness. We think it is so important, we turned it into June's Lifestyle Focus and discuss the following..

How we ate all the veggies In May (recap)
Hobbies and sports help you get to know yourself
New relationships through hobbies and sports
How to face your fears by trying new things
Ways to help improve your brain and problem-solve
The 10 General Physical Skills (CrossFit)
Why coordination, agility, and accuracy matter
What new things are your favorite coaches are going to try?

We hope this podcast gives you the motivation to try new things this month and fires you up for our Pancakes & Games event this Saturday, June 3rd at 9 am. If you have further questions about the benefits of trying new hobbies and sports, then reach out to one of your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 97: The What And Why Behind Hero Workouts
In this episode, we explain what a hero workout is and why we do them in the gym. We love challenges in the gym. Hero workouts create a great opportunity to challenge ourselves. Check out all we detail below:

Robyn's favorite cartoon to start
What is a Hero Workout?
Discomfort makes us stronger
How workouts provide a moment of reflection
The cool factor of CrossFit
What is the first hero workout
The Favorite Hero Workouts of your coaches
Tricks to get through Murph

We hope this podcast gives you some appreciation of hero workouts and some excitement to challenge yourself through them. If you have further questions about hero workouts, then reach out to one of your favorite coaches and we will help you.
Have a listen and as always give us some feedback and ask us questions!

Episode 96: How To Test The Generalist
In this episode, we delve into fitness markers for a regular person who is trying to make their life better. We do not specialize in any one thing in the gym. We make you generally better at everything. Check out all we detail below:

Generalist vs. Specialist
How much should you squat/deadlift/press?
What are strength to mass markers?
How should your lifting translate to gymnastics?
Why does capacity matters?
What is a good Row time?
Funny balance challenges you should do daily
400lb Squat Vs Unbroken Karen

We hope this podcast helps you get some new ideas on how you should measure and test your health and fitness.. If you have further questions about fitness markers and tests, then reach out to one of your favorite coaches and we will help you.
Have a listen and as always give us some feedback and ask us questions!

Episode 95: Client Spotlight Aaron Pierre

In this episode, we showcase Aaron Pierre and the amazing mission he is on. Aaron is always a bright spot in the gym. Check out all about Aaron below:

Aaron's uncomfortable start
CrossFit while on safari
What Aaron has been training for 10 years on?
The three vows Aaron follows
Berkeley Counter Culture and Jesuits?
The current fitness challenge Aaron is on
What is next for Aaron
How Aaron used CFO coaches to achieve his goals
How much we will all miss Aaron

We hope this podcast helps you get to know Aaron and all the amazing things he is called to do. If you have further questions about Aaron or want to connect with him, then reach out to one of your favorite coaches and we will help you.
Have a listen and as always give us some feedback and ask us questions!

Episode 94: The Secret To Vegetables (May's Lifestyle Focus)
In this episode, the magic of vegetables and how to enjoy them is revealed. We all need vegetables to reach our goals. So let's find the motivation and tricks to vegetables below:

How did we sleep in April?
Eat your vegetables
The magic of nutrient-dense foods
Using vegetables instead of supplements
Satisfy your cravings through vegetables
Cook vegetables in the ways you enjoy
Put veggies in EVERYTHING (yes, everything)
Why do you need to always have veggies on hand?
Find the right veggie challenge for you

We hope this podcast helps you enjoy vegetables more and use them to help you reach your health goals. If you have further questions about how to get more vegetables in your life, then reach out to one of your favorite coaches and we will help you.
Have a listen and as always give us some feedback and ask us questions!

Episode 93: The Hack To Achieving Your Gym Goals
In this episode, Robyn and Ben help you find the hack to achieving your health and fitness goals through strength balance testing. We all want the quickest way to our goals. So let's find out how testing will help below:

Why do we do testing in our training
How come strength testing matters
Why do we do rep testing vs. 1 rep maxes?
What is strength endurance testing?
Why is it 20 reps and not 100 reps?
Why do we count breaths?
How finding balance gets you out of pain?
How these tests can help you have more fun in the gym?
Unlocking your potential through testing yourself.

We hope this podcast helps you better understand the current programming cycle and how it can unlock your potential. If you have further questions about strength balance testing or gym programming, then reach out to one of your favorite coaches and we will help you.
Have a listen and as always give us some feedback and ask us questions!

Episode 92: Is Intermittent Fasting For You?
In this episode, Robyn and Ben help you determine if intermittent fasting is right for you or just the new shiny toy. There are numerous ways to use nutrition to meet your goals. Find out more about intermittent fasting below:

The different types of intermittent fasting
Why not eating for a day might benefit you in numerous ways
Fasting rules help you find a calorie deficit
How to stop late-night snacking
The benefits of metabolic flexibility
Make your body a better running machine
The challenges of Training with intermittent fasting
Translating and understanding scientific studies
Why is it so hard to eat the "right" foods while intermittent fasting
Who should and Who shouldn't use intermittent fasting

We hope this podcast helps you understand how to use better nutrition practices to reach your goals. If you have further questions about intermittent fasting, then reach out to one of your favorite coaches and we will help you find the right solution for you.
Have a listen and as always give us some feedback and ask us questions!

Episode 91: Getting The People You Love Into Fitness
In this episode, Robyn and Ben help solve one of life's toughest challenges. The challenge is helping those you love and care about do the best for their health. Check out the ways you might be able to trick/support people into living healthier below:

Sometimes a little trickery is good for people
The teardrop of people
Be the Role model for those you love
Meet people where they are in the health journey
Listening over Lecturing
Patience and baby steps
The Dan Brown example
Seek help from others
Do it with the ones you love
Help them get a taste of CrossFit at CFO - Click Here

We hope this podcast helps you support the people you love in living healthier and happier lives. If you have further questions about how to help your loved ones start a fitness routine, then reach out to one of your favorite coaches and we will help them along the way.
Have a listen and as always give us some feedback and ask us questions!

Episode 90: Achieve Your Goals By Sleeping (April's Lifestyle Focus)
In this episode, Robyn and Ben explain how sleeping more/better will help you achieve your goals. Sleep is a superpower. Check out why and how with these details below:

Sleep! And Do it more
The stages of sleep
How sleep impacts everything in your life/body
How Sunrise helps you sleep better
Don't accidentally jet-lag yourself
Sleep Should be a PED
Caffiene, Alcohol, and all the drugs
How Non-Sleep Deep Rest Helps you
Food can help you sleep better
The toolkit for Sleep - Go Check It Out

We hope this podcast helps you sleep better. Sleep can help you in so many ways so hopefully, you can use this month to help your sleep. If you have further questions about sleep, then reach out to one of your favorite coaches and we will connect you.
Have a listen and as always give us some feedback and ask us questions!

Episode 89: Client Spotlight Charise DeCoito
In this episode, Robyn and Ben showcase and interview the amazing client Charise. She is a bright spot in (almost every) 7 am class. They showcase all these details below:

Who is Charise?
How did she come to CFO in 2012?
Why Charise loves teachers
How come everyone needs a mentor?
How consistency is Charise's secret to success
Charise's Japan adventures
Charise's sweet but amazing accomplishment

We hope this podcast helps you connect with another amazing member of CrossFit Oakland. Charise is a rockstar and a bright spot in our amazing community. If you have further questions about Charise or all the cool things she is up to in life, then reach out to one of your favorite coaches and we will connect you.
Have a listen and as always give us some feedback and ask us questions!

Episode 88: The Gym Personality Test
In this episode, Robyn and Ben help you find your personality in the gym. We all wonder what we are good at and need help with in the gym. The coaches at CFO are going to help find that over the next 3 months with Strength balance testing. Learn how with these details below:

Rebranding Strength Balance Testing
How do you find your strengths in the gym
Do you know what you like in the gym?
Do you know what you need in the gym?
How you can build yourself back
Ways to improve your performance
Multi-talented vs. One Dimensional
Invest now for a better tomorrow

We hope this podcast helps you better understand the intentions of strength balance testing. And how the next three months of programming are going to help you become better. If you have further questions about your gym personality test and strength balance, then reach out to one of your favorite coaches and we will help you.
Have a listen and as always give us some feedback and ask us questions!

Episode 87: Getting The Workout Intended For You

In this episode, Robyn and Ben explain how each workout has a different intention for you to get better. Each day at CFO your favorite coaches create plans to make you better. The coaches at CFO want you to get the most out of each workout. Check out these details and more:

What are the types of workouts?
How the clock can save you
Why the gym helps you complete a to-do list
The importance of sprinting workout
Ways to find your threshold during a workout
Sometimes you just have to grind it out
Why learning how to pace is so important
How knowing the intention of the workout can help you become better in and out of the gym

We hope this podcast helps you better understand the intentions of workouts and how they can make you better. If you have further questions about how to use workouts for their intended purpose, then reach out to one of your favorite coaches and we will help you.

Have a listen and as always give us some feedback and ask us questions!

Episode 86: Recapping The 2023 Open

In this episode, Robyn and Ben recap all the awesomeness of the 2023 Open. The gym was an amazing place the last three Fridays. Between the workouts, costumes, cheering, and successes there was no better place in the world. Check these details and more:

How well did everyone do?
Client spotlights and awesome feats
Favorite parts of the Open
Least favorite parts or pieces
What could have been better for the test?
Costume highlights
What did the test unveil for most clients or the gym
Spirit Awards Update
What's up next around the gym?

We hope this podcast captures the awesomeness of this year's open. If you have further questions about the open and what to do now, then reach out to one of your favorite coaches and we will help you.

Have a listen and as always give us some feedback and ask us questions!

Episode 85: Make Your Life Easier With Meal Planning (March's Lifestyle Focus)

In this episode, we make your life easier with meal planning. If you are tired of trying to figure out what to eat or make better food decisions, then listen up. Here are the details we cover:

Mobility Successes in February's Lifestyle Focus
What was Ben's mobility discovery?
How to identify the holes in your nutrition game?
Use baby steps with nutrition to help plug the holes
Meal Planning Vs. Meal Prepping
Why planning helps you achieve your goals and makes life easier?
What are Ben's emergency food items?
What are some daily and weekly things you can do to help you meal plan
What are your coaches going to do for goals with Meal planning?

We hope this podcast helps make your life easier with meal planning. If you have further questions about how to improve nutrition and health with meal planning, then reach out to one of your favorite coaches and we will help you.

Have a listen and as always give us some feedback and ask us questions!

Episode 84: How To Get Your First Handstand Push-up

In this episode, Robyn and Ben help you get your first handstand push-up or get much better at handstand push-up. The Handstand Push-up is one of the coolest movements in the gym. So let's get better at them with the following details:

What are the "prerequisites" for handstand push-ups
100-level classes and Winnie the pooh
Why mobility matters to doing better Handstand push-ups
How to get better upside down
What body positions do we all need to get better at
How to build horizontal or vertical pressing
Do you have the skills and how to build skills
What you can do daily to get better at Handstand push-ups

We hope this podcast helps you get your first handstand push-up. If you have further questions about how to improve your handstand push-ups, then reach out to one of your favorite coaches and we will help you.

Have a listen and as always give us some feedback and ask us questions!

Episode 83: Coach Spotlight - Nate Wantatah

In this episode, Robyn and Ben spotlight the awesomeness of Coach Nate. Nate is one of the key pieces to CrossFit Oakland's success. This podcast hopefully helps you connect better to Coach Nate and all he has to offer. They detail the following:

How Nate got started with the CFO family
How He got hooked on CrossFit
Why he lays down between sets
Nate's early days in Boston and Ohio
The journey of Pre-Med School
How Ben and Nate work out without music
Nate's current athletic goals
Why coaches have coaches

We hope this podcast helps connect you with Coach Nate. If you have further questions about Coach Nate, then reach out to one of your favorite coaches they will connect you.

Have a listen and as always give us some feedback and ask us questions!

Episode 82: The Shortcut To Your Goals

In this episode, Robyn and Ben break down how to reach the goals listed on the 2023 board. They want everyone to achieve their goals in 2023. This podcast helps lay out some great tips and tricks to achieve the goals on the board. They detail the following:

The principles in the gym help you achieve outside of the gym
Go listen to the Pull-up podcast (Click here)
Do the work! and Why
Michael's dirty secret to success is his consistency (Also, listen to his interview)
The secret to finding attractive people in the gym
Yes, you can avoid the dad bod
The secret formula of sleep (it is in this podcast)
Ways mobility can help you sit on the floor
Say nice things to yourself and to others
How outlawing the burpee might not be the right focus of the goals
How to find Waldo in the real world!

We hope this podcast helps you achieve your goals in 2023. If you have further questions about achieving your goals in 2023, then reach out to one of your favorite coaches for help. And let's start celebrating some awesome goals in 2023.

Have a listen and as always give us some feedback and ask us questions!

Episode 81: Mobility! It is not what you think
(February Lifestyle Focus)

In this episode, Robyn and Ben help solve your mobility challenges. This podcast helps redefine the way we think and do mobility work. They detail the following:

A quick summary and reframe around January's lifestyle focus
Definition/clarification of terms
The difference between stretching and activating
Why Range of motion matters so much?
What is the problem you are trying to solve with mobility?
How mobility can get you out of pain?
What to do when you can't get into a certain position or movement?
Ways mobility can help you recover from workouts
A reminder of all the tips to mobilize your joints from last year's podcast
And go listen to last year's mobility podcast too! Click here

We hope this podcast helps answer your mobility questions and gives you a new outlook on how to use mobility. If you have further questions about mobility and how it can help you, then reach out to one of your favorite coaches for help.

Have a listen and as always give us some feedback and ask us questions!

Episode 80: More or Less That Is The Question
In this episode, Robyn and Ben answer a question from the recent AMA board. The question was, "What should cross fitters do more of and what should they do less of?". To help solve the problem, They detail the following:

Do More that makes you feel good in the gym
Do less of being mad, nervous, or scared in the gym
How better range of motion makes you feel better
Have more awareness of your movement in the gym
More focus on nutrition to support your goals in the gym
Be able to adapt, not just optimize
What do you do to take care of yourself and how can you do more of that?
Be more comfortable with being uncomfortable
You'll be Fine and be glad Robyn does not have a spray bottle

We hope this podcast helps answer what you should be doing more of and what you should be doing less of in regards to the gym. If you have further questions about more and/or less habits, then reach out to one of your favorite coaches for help.

Have a listen and as always give us some feedback and ask us questions!

Episode 79: It's Your Capacity, Not Your Endurance

In this episode, Robyn and Ben answer a question from the recent AMA board. The question was, "As we we are how can we maintain our endurance? I'm resting too much?" They explain how the question is more about your capacity vs your endurance. To help solve the problem, They detail the following:

It might be your endurance
We train more work capacity at CFO
There are many things that impact your capacity
Go relisten to the Assess Don't Guess Podcast
How your recovery impacts your work capacity?
How illness impacts your recovery and capacity
How your mindset impacts your capacity and endurance

We hope this podcast helps answer the problem of resting too much during conditioning. We also hope this helps you build your capacity. If you have further questions about capacity and endurance, then reach out to one of your favorite coaches for help.

Have a listen and as always give us some feedback and ask us questions!

Episode 78: Coach Spotlight Stef Arcia

In this episode, Robyn and Ben spotlight your new favorite CFO Coach, Stef Arcia. Stef has been an amazing addition to CFO. We are super excited for her joining us. To help you get to know her, we detail the following:

Who is Stef?
Stef's background in fitness
How Stef can make an amazing risotto under pressure
How and why we should help Stef become a food critic?
The passion and drive Stef has for fitness and helping people
Stef's nerdy background
Why Stef believes there is one ring to rule them all (or your favorite golum quote)

We hope this podcast introduces to Stef, because we are so excited for her to join the gym. If you have further questions about Stef or want to work with her, then reach out to one of your favorite coaches and we will connect you. Also, which coach should we spotlight next?

Have a listen and as always give us some feedback and ask us questions!

Episode 77: The 2023 CFO Intramural Open

In this episode, Ben gets us excited for the 2023 Intramural Open. We are stoked for this year's CrossFit Open and all of the fun and challenge the open brings us. Ben details the following:

What is the CrossFit Open?
How CFO handles the open and the fun of the intramural open?
All the details of the intramural open
Who should do the intramural open?
Why do we do the intramural open?
How much fun we can expect to have with the Open
The special new twist to this year's open

We hope this podcast gets you excited to sign-up for the intramural open, because we are about to have a lot of fun and challenge coming in this year's open. If you have further questions about the open and intramurals, then reach out to one of your favorite coaches for help.

Have a listen and as always give us some feedback and ask us questions!

Episode 76: January Lifestyle Focus - Alcohol And You

In this episode, Robyn and Ben refresh the monthly lifestyle focuses, and January's lifestyle focus of alcohol and you. In an effort to help you achieve your goals, they detail how alcohol impacts you. They converse about the following:

This is a refresh from Episode 27
Ben's new challenge for you in 2023
Ann's journey with alcohol
Why do people drink?
What happens to your brain and body when you drink alcohol?
Why take a break from alcohol?
Do you recognize your relationship with alcohol?

We hope this podcast helps you make healthy lifestyle choices in 2023. As we start with noticing and understanding the role of alcohol in your life. If you have further questions or help with alcohol and your fitness, then reach out to one of your favorite coaches for help.

Have a listen and as always give us some feedback and ask us questions!

Episode 75: The Pros And Cons Of Goals & Resolutions

In this episode, Robyn and Ben discuss goals and resolutions. In an effort to help you set better goals, they detail the pros and cons of goal setting. They converse about the following:

Go listen to last year's goal-setting podcast (Episode 21)
How goals benefit you
How goals give you direction, motivation, and structure
How goals can misalign with your health and lifestyle
Handling failure and disappointment around goals
Is it ok to not have a goal
New Year's Resolutions? Yay or Nay?
Types of goals in the gym
SMART vs WHOOPIE Goal System
Ben and Robyn's goals
Maybe we need someone to interview Ben and Robyn

We hope this podcast helps you create the best goals or resolutions for you. If you have further questions on how to set goals, then reach out to one of your favorite coaches for help.

Have a listen and as always give us some feedback and ask us questions!

Episode 74: 2022, A Podcast Year In Review

In this episode, Robyn and Ben review all the podcasts of 2022. They share their favorites and your favorite podcasts of each month. They recommend going back to listen to the following episodes:

January - How To Get Your First Pull-up
February - Let's Play FMK (You'll have a laugh)
March - The Rockstar Makenna Mcnulty (Be ready to be inspired)
April - Strength Balance (How to fix yourself)
May - Red, Yellow, And Green Light Days (Guide to your workouts)
June - Coach Spotlight Nick Fraser (We miss Him)
July - Coach Spotlight Jason Woo (JWoo is Awesome)
August - Would You Rather? (Get Ready to Laugh)
September - Client Spotlight Michael Allara (Michael is the best)
October - Protein Focus (Eat up and muscle up)
November - Client Spotlight Rachel and Donghee (The CFO power couple)
There are so many more great podcasts we recommend and we are excited for the podcasts to come in 2023

We hope this podcast helps you find the best podcast for you and gives you plenty of laughs. If you have further questions or want to nominate another great podcast, then reach out to one of your favorite coaches for help.

Have a listen and as always give us some feedback and ask us questions!

Episode 73: CFO Ask Me Anything Rapid Fire

In this episode, Robyn and Ben answer all the questions from the "Ask Me Anything" (AMA) board in a rapid-fire fashion. You all filled the whiteboard with some amazing questions and we answered all of them. The episode details the following:

Everyone gave us an amazing list of questions
Rapid-fire answers can be a lot of fun
Robyn definitely loved the questions
Lots of questions have been answered on the podcast before
Ben only went overtime once (ok, maybe twice)
A lot of knowledge bombs were dropped
We want to know which question you want us to expand on

We hope this podcast answers a lot of the questions you have and gives you plenty of laughs. If you have further questions or want to nominate a question for a full podcast, then reach out to one of your favorite coaches for help.

Have a listen and as always give us some feedback and ask us questions!

Episode 71: December's Lifestyle Focus - Gratitude

In this episode, Robyn and Ben discuss December's lifestyle focus on gratitude and how it will change your outlook on life. They detail the following:

A recap of November's Protein focus and yes, we are still eating
What is gratitude?
How we are wired for negativity?
How your outlook impacts your health
Things you can be grateful for
Ways in which you can show and feel gratitude
How Ben and Robyn are going to practice gratitude

We hope this podcast helps you recognize how important gratitude can be for your outlook on life to achieve your goals. If you have further questions about gratitude and how to start a gratitude practice to improve your health and fitness, then make sure you reach out to one of your favorite coaches.

Have a listen and as always give us some feedback and ask us questions!

Episode 70: Client Spotlight Rachel Valenzuela And Dong Hee Chung

In this episode, Robyn and Ben interview Rachel and Dong Hee. This couple might be quiet in class but they always bring joy to every class they attend. In this interview, they open up and really get to talking. They detail the following:

Who are Rachel and Dong Hee?
Their humble yet interesting childhood athletics
Rachel's inspiring start at CFO and Her health success
Dong Hee's funny introduction to CFO and scaring Ben
Their scientific adventures and discoveries
How they are both inventors
How much they love and appreciate CFO
Their inspiring story of just showing up to see success

We hope this podcast helps you recognize the awesomeness of CFO's community. If you have further questions or want to nominate our next client spotlight, then reach out to one of your favorite coaches for help.

Have a listen and as always give us some feedback and ask us questions!

Episode 70: How To Deadlift Better

In this episode, Robyn and Ben help us deadlift stronger. They discuss all the pieces to improve your deadlift. They detail the following:

The mobility necessary for proper deadlift position
What is a deadlift setup checklist?
Do you have the right motor pattern for a strong deadlift?
Where is the breakdown in your deadlift?
What should your mindset be when you deadlift?
What exercises should you use to improve your deadlift?
Deadlift gear can be analogous to dirty clothes fancy jewelry
How you will have a great deadlift for the CrossFit Total

We hope this podcast helps you improve your deadlift and prove your strength. If you have further questions about how to improve your deadlift, then make sure you reach out to one of your favorite coaches.

Have a listen and as always give us some feedback and ask us questions!

Episode 69: The 2022 CrossFit Total

In this episode, Robyn and Ben get us excited for the upcoming 2022 CrossFit Total. They discuss all the pieces of this awesome test of strength. They detail the following:

What is the CrossFit Total?
When are we doing the CrossFit Total?
Why the Total is so awesome and fun?
How we run the Total to make it a great time
All the tips and tricks of the CrossFit Total
Why and how we train for the CrossFit Total

We hope this podcast gets you excited for the CrossFit Total and ready to test your strength. If you have further questions about the CrossFit Total, then make sure you reach out to one of your favorite coaches.

Have a listen and as always give us some feedback and ask us questions!

Episode 68: November's Lifestyle Focus - Protein

In this episode, Robyn and Ben discuss November's lifestyle focus on protein and why it is so important to your goals. They detail the following:

A recap of November's Protein focus and yes, we are still breathing
What protein does in the body?
Amino Acids, Enzymes, hormones, and biochemistry
Why do we like protein so much? And it is not about the taste
How protein is like legos for the body
What we recommend to get more protein in your life
Don't forget to always add protein

We hope this podcast helps you recognize how important protein is to achieving your goals. If you have further questions about protein and how to eat more of it to improve your health and fitness, then make sure you reach out to one of your favorite coaches.

Have a listen and as always give us some feedback and ask us questions!

Episode 67: The Spookiest Things In The Gym

In this episode, Robyn and Ben discuss the spookiest things they see in the gym. Be ready for all the goblins and ghouls of CFO. As they detail the following:

Is Robyn ready for the Halloween season?
What movie scares Ben the "Most"? (You are in for a surprise)
Why simple can be scary
Tangles are terrifying
Why Ben won't coach 200 Meter warm-up runs anymore
Robyn's Top 5 Spookiest Things in the gym
Ben's irrational spooky things in the gym

We hope this podcast helps get in the Halloween spirit and have a few laughs. If you have further questions about how to scare Robyn and Ben in the gym, then make sure you reach out to one of your favorite coaches.

Have a listen and as always give us some feedback and ask us questions!

Episode 66: How To Improve Your Press

In this episode, Robyn and Ben discuss how to make your press feel better and lift heavier. Because they believe with a little hard work you can do both. They detail the following:

Pressing makes your shoulders feel better
How flexibility & mobility impacts your press
How your core position and posture matter to your Press
How strength right to left and front to back matter
Tempo might be the secret to making you stronger
What can you do daily to improve your press?

We hope this podcast helps you recognize how you can improve your press and lift heavier. If you have further questions about how to press better to improve your health and fitness, then make sure you reach out to one of your favorite coaches for help.

Have a listen and as always give us some feedback and ask us questions!

Episode 65: Your Inner Voice

In this episode, Robyn and Ben discuss how your inner voice impacts your fitness and life. They detail the following:

What is your inner voice?
How do you talk to and about yourself?
If you say you CAN'T or CAN you are probably right
How to say the positive vs the negative
It is either as hard or as easy as you say it is
Tips and Tricks to use your inner to help you feel better

We hope this podcast helps you recognize your inner voice and how you talk to yourself. If you have further questions about how to use your inner voice to improve your health and fitness, then make sure you reach out to one of your favorite coaches.

Have a listen and as always give us some feedback and ask us questions!

Episode 64: October's Lifestyle Focus - Breath

In this episode, Robyn and Ben discuss October's lifestyle focus breath and why it is so important. They detail the following:

A recap of October's Sugar focus and Ben's failure
Why do we need to breathe?
How Breathwork can help you warm up and cool down
Ways to use the breath to make burpees easier
How nasal breathing can regulate your heart rate better than your watch.
Book Resources - Breath By James Nestor and Oxygen Advantage - Patrick McKeown

We hope this podcast helps you recognize how important breath is to achieving your goals. If you have further questions about how to breathe and meditate to improve your health and fitness, then make sure you reach out to one of your favorite coaches.

Have a listen and as always give us some feedback and ask us questions!

Episode 63: Client Spotlight Michael Allara

In this episode, Robyn and Ben interview Michael Allara. Michael brightens every class he attends. So why not share more about him to brighten your day. They detail the following:

Who is Michael Allara?
Michael's interesting athletic and adventure background
How Michael can fix your hair
What is the worst haircut Michael ever gave
Michael's love and appreciation for the gym and CFO members
How to get pull-ups like Michael

We hope this podcast helps you recognize the awesomeness of CFO's community. If you have further questions or want to nominate our next client spotlight, then reach out to one of your favorite coaches for help.

Have a listen and as always give us some feedback and ask us questions!

Episode 62: The 2nd Annual Dusk Till Dawn

In this episode, Robyn and Ben discuss how Dusk Till Dawn is back and better than ever. They believe you will have a blast at this year's event. They detail the following:

What is Dusk Till Dawn
How do you sign-up for Dusk Till Dawn
What is the intention of Dusk Till Dawn
Why even if you are not competitive, you should sign-up
How the workouts will be programmed for everyone
How this year will be even more fun
The new little scoring twist for this year

We hope this podcast motivates you to sign-up for all the fun of Dusk Till Dawn. If you have further questions about Dusk Till Dawn, then make sure you reach out to one of your favorite coaches for help. We promise you are in for a great time!

Have a listen and as always give us some feedback and ask us questions!

Episode 61: How To Squat Better And Heavier

In this episode, Robyn and Ben discuss how to make your squat better and lift heavier. Because they believe with a little hard work you can do both. They detail the following:

Squatting is great for long-term health
How flexibility & mobility impact your squat
How your core and hip strength matter to your squat
How strength right to left and front to back matter
How your central nervous system impacts your squat
Are you recovering enough from your hard work?
What can you do daily to improve your squat?

We hope this podcast helps you recognize how you can improve your squat and lift heavier. If you have further questions about how to squat better to improve your health and fitness, then make sure you reach out to one of your favorite coaches for help.

Have a listen and as always give us some feedback and ask us questions!

Episode 60: September's Lifestyle Focus - Sugar

In this episode, Robyn and Ben discuss September's lifestyle focus sugar and how sugar impacts your health goals. They detail the following:

A recap of August's consistency focus
What do we mean by sugar?
Sugar is NOT bad
The ways sugar occurs naturally
How to use sugar to improve performance
Ways to focus and challenge yourself around your sugar consumption in September

We hope this podcast helps you recognize your relationship with sugar and how to handle sugar to support achieving your goals. If you have further questions about how to handle sugar with improving your health and fitness, then make sure you reach out to one of your favorite coaches.

Have a listen and as always give us some feedback and ask us questions!

Episode 59: Would You Rather?

In this episode, Robyn and Ben play "would you rather?" in relation to all things fitness. They answer and have all of the laughs around the following:

What movements do we prefer
Pizza, Cheese, Broccoli, Spinach, & all sorts of choices
Robyn's great dislike of body odor
Ben's dislike of treadmills
How Ben has embarrassed himself in the gym
Follow along with the questions at this link

We hope this podcast gives you a good laugh. You can come up with your own would you rather. If you do create some, then make sure you reach out to one of your favorite coaches and we will answer them.

Have a listen and as always give us some feedback and ask us questions!

Episode 58: Top 5 In The World Leka Fineman

In this episode, Robyn and Ben interview CFO favorite Leka and her amazing games experience this year. They detail the following:

Leka's humble beginnings at CFO
The 10 year journey to the CrossFit Games
What it takes to be Top 5 in the world
How having a Coach makes a world of difference
How the mental game is so important to success
What amazing things Leka is up to outside of the gym

Below is a list of various items of interest mentioned in the episode.

Books on Mindset:

The Next One Up Mindset by Grant Parr (Leka’s sports performance coach). He also has a podcast: 90% Mental

Mindset by Carol Dweck

The Champion's Mind by Jim Afremow

The Mindful Athlete by George Mumford

Leka’s book (available on amazon):

SuperFit at 50, Lessons learned becoming the 7th fittest woman in the world

Leka’s website:

http://www.lekafineman.com/

Leka on Instagram:

https://www.instagram.com/lekafineman/

Video of an early CrossFit workout for Leka

https://www.facebook.com/leka.fineman/videos/10153688429920606/

Headspace App

https://hdsp.co/e/g8uXbjaoqZ

We hope this podcast inspires you. We hope you see what you can do if you put your mind to it. If you have further questions about Leka's games journey or her work empowering women, then make sure you reach out to one of your favorite coaches. Also, you can go back and listen to Leka on Episode 2 of the podcast

Have a listen and as always give us some feedback and ask us questions!

Episode 57: Group Training Vs Private Training

In this episode, Robyn and Ben discuss the differences between group and private training. Both provide immense benefits and paths to your goals. They detail the following:

The definitions of group and private training
The goals of each option
Why we love group class
How private training solves specific problems
Who makes the decisions in each option
How CFO blends the best of both in the Hybrid system

We hope this podcast helps you recognize the benefits and limitations of group and private training. If you have further questions about which option can improve your health and fitness, then make sure you reach out to one of your favorite coaches.

Have a listen and as always give us some feedback and ask us questions!

Episode 56: August's Lifestyle Focus - Consistency

In this episode, Robyn and Ben discuss August's lifestyle focus on how consistency is most important to reaching your goals. Consistency makes the biggest difference in the gym. They detail the following:

A recap of how Robyn and Ben crushed hydration in July
Consistent habits lead to change
How to focus on being the person you want to be
How to show up to the gym even when you don't want to
How to move dirt with just a spoon
How you need to be training 4 days a week

We hope this podcast helps you recognize your actions and create consistent habits towards achieving your goals. If you have further questions about how to be more consistent with improving your health and fitness, then make sure you reach out to one of your favorite coaches.

Have a listen and as always give us some feedback and ask us questions!

Episode 55: Coach Spotlight Jason Woo

In this episode, Robyn and Ben interview coach Jason Woo. We spotlight the awesome person Jason is to work with. We hope you enjoy connecting with Jason. they detail the following:

Jason's start into CrossFit and CFO
How Jason keeps fires away in San Francisco
What a green bucket means in climbing
How Mount Denali is a part of his 50-state adventure
Jason's favorite movements to do and coach

We hope this podcast helps give you a little insight into Coach JWoo. If you have further questions about JWoo or his interests, then reach out to him. He would be happy to chat. Also, if there is a member you would like to see interviewed, then let us know and we will try to get them on the podcast.

Have a listen and as always give us some feedback and ask us questions!

Episode 54: How To Thrive/Survive This Summer

In this episode, Robyn and Ben discuss how to thrive this summer while balancing all of the fun and adventures. Summer brings fun and sun, but also challenges to keeping up your health and fitness routine. To help thrive they detail the following:

All the tricks of a water bottle
How to prioritize vegetables and protein even on the road
How to do your best to get to the gym
How staying active makes your vacation better
The importance of being patient with your progress over the summer

We hope this podcast helps you enjoy your summer fun without sacrificing your progress in the gym. If you have further questions about helping you thrive this summer, then make sure you reach out to one of your favorite coaches.

Have a listen and as always give us some feedback and ask us questions!

Episode 53: July's Lifestyle Focus - Hydration

In this episode, Robyn and Ben discuss July's lifestyle focus on how hydration impacts your health and fitness. Water might be your new best training aid. They detail the following:

A recap of June's focus and Ben can read
Why you should hydrate
How much water you lose in a day without exercising
The signs you might be dehydrated
All the tips and tricks to help you hydrate this month

We hope this podcast helps you beat the heat in these summer months by hydrating your body to perform properly. If you have further questions about helping your hydration to improve your health and fitness, then make sure you reach out to one of your favorite coaches.

Have a listen and as always give us some feedback and ask us questions!

Episode 52: Coach Spotlight - Nick Fraser

In this episode, Robyn and Ben interview Coach Nick. This starts a new series, where we will be spotlighting the amazing people of CFO. The hope of these interviews is to highlight all the awesome people around CFO and connect our community. The interview details:

How Nick's athletic background shaped him into a great coach
What conditioning workout you could get Nick to join in on
Nick's Rants and Raves about CFO
What pets does Nick have at home
Nick settles the movie sequel debate

We hope this podcast helps you see a little insight into Coach Nick and the great person he is to work with. If you have further questions about Nick or his interests, then reach out to him. He would be happy to chat. Also, if there is a member you would like to see interviewed, then let us know and we will try to get them on the podcast.

Have a listen and as always give us some feedback and ask us questions!

Episode 51: Assess Don't Guess

In this episode, Robyn and Ben discuss how to assess and not guess when it comes to your joints. The hope of this discussion is to help you find the best solutions for your joints. They detail:

The framework used to address clients' needs and joints
How we assess joints in the gym
What joints do we assess
Common examples of challenges we see with joints
How you can set up an assessment

We hope this podcast helps guide you to make better decisions around your joints. If you have further questions about helping or assessing your joints to improve your health and fitness, then make sure you reach out to one of your favorite coaches.

Have a listen and as always give us some feedback and ask us questions!

Episode 50: Range Vs Load

In this episode, Robyn and Ben discuss whether you should work on range of motion or load in workouts. The hope is the discussion helps you find the best solutions and movements to help you reach your goals. They detail:

How both options work!
How either option can restore your joint health
How you can develop strength with range of motion
How both options inspire confidence
Movement examples to apply in training

We hope this podcast helps guide you to make better decisions in training. If you have further questions about how to use range of motion or load to improve your health and fitness, then make sure you reach out to one of your favorite coaches.

Have a listen and as always give us some feedback and ask us questions!

Episode 49: June's Lifestyle Focus - New Sport Or Hobby

In this episode, Robyn and Ben discuss June's lifestyle focus of trying a new sport or hobby. We want to help you enjoy your hard work in the gym by trying something fun outside of the gym. They detail:

A recap of May's lifestyle focus on vegetables
Why should we learn new things?
How sports and hobbies can be our best expression of fitness
How you can use this month to try something that excites you
How you can vote for what hobby Ben tries this month

We hope this podcast helps guide you to try something new this month. If you have further questions about how to use your fitness outside of the gym, then make sure you reach out to one of your favorite coaches.

Have a listen and as always give us some feedback and ask us questions!

Episode 48: Red, Yellow, And Green Light Days

In this episode, Robyn and Ben discuss the system and thought process for how they should train each day. They cover how to address days in which you don't feel 100% and how you should do things in the gym. They detail:

Why consistency is key?
How to know your body and your mind?
How the things you really don't like to do can benefit you in the long run
What are the red, yellow, and green light days
How to use this system to plan your workout schedule, scaling options and communicate better with your coaches.

We hope this podcast helps guide you through the challenging days of life and training. If you have further questions about how to use the red, yellow, and green system, then make sure you schedule a check-in with one of your favorite coaches.

Have a listen and as always give us some feedback and ask us questions!

Episode 47: Strength Balance Testing Case Studies

In this episode, Robyn and Ben follow up on last week's episode to explain some case study examples from strength balance testing. They cover how to address some of the results from the tests to make you better in and out of the gym. They detail:

How Front Rack Step-ups can boost your Back Squat
Why hinging properly can address knee pain and heavier lifts
How to use dips to get your first strict pull-up
What passing endurance tests with ease may really mean?
The beauty and challenge of single-arm high pulls
Why grip strength might be your real limiting factor to your health
Why do we do reverse sled drags?

We hope this podcast helps answer some of your questions about strength balance testing. If you have further questions about strength balance, then make sure you schedule a check-in with one of your favorite coaches.

Have a listen and as always give us some feedback and ask us questions!

Episode 46: Strength Balance Testing Explained

In this episode, Ben answers and explains what is going on with strength balance testing. Also, he explains how the results from the tests can help you in and out of the gym. He details:

What are the coaches seeing during the tests?
Why do we program two different types of tests?
What type of triangle do you want to be?
What is to come on the podcast and strength balance testing?

We hope this podcast helps answer some of your questions about strength balance testing. If you have further questions about strength balance, then make sure you schedule a check-in with one of your favorite coaches.

Have a listen and as always give us some feedback and ask us questions!

Episode 45: What To Do After The Workout

In this episode, Robyn and Ben answer the burning question of what you should do after the workout. Your post-workout performance is arguably as important as your workout. We detail:

How you can transition back to real life

Why we program after parties and how they can help you

What homework you should be doing after a workout

How you can boost your recovery and progress in under 5 min post-workout

The social, mental, and physical aspects of a cool-down or after-party create a great workout and progress you to your goals.

Have a listen and as always give us some feedback and ask us questions!

Episode 44: May Lifestyle Focus - Veggies

In this episode, Robyn and Ben discuss the May Lifestyle Focus vegetables. We all have a relationship with vegetables and we hope to use May to enjoy more Vegetables and all the benefits they bring us. We discuss:

Why vegetables are important for all of us
Different goals/challenges you can focus on with vegetables
Strategies to help you eat more vegetables
We reference a great podcast on cooking vegetables - listen to it Here (Episode 14 Cooking)

We hope this podcast inspires you to examine your relationship with vegetables. Eating a few more vegetables can drastically improve health, fitness, and life. Let's use the month of May to enjoy all the vegetables.

Have a listen and as always give us some feedback and ask us questions!

Episode 43: Why We Warm Up!

In this episode, Robyn and Ben discuss the many reasons why the warm-up is an integral part of each group class workout! It is important and advantageous for you as well as your coach to prepare and participate in a great workout. We discuss:

How important the social aspect of the warm-up is for you
How the warm-up revs your mental engine
Why the warm-up primes and fixes your body
What a coach looks for and uses in the warm-up to make your workout better

The social, mental, and physical aspects of a warm-up creates a great workout. The warmup ensures an enjoyable, effective, and safe workout.

Have a listen and as always give us some feedback and ask us questions!

Episode 42: Programming Focus Strength Balance

In this episode, Robyn and Ben discuss the upcoming programming focus on strength balance. They detail the following

Summarize or review the past months of programming focused on building capacity
How the next couple of months will focus on filling/plugging the "holes in the boat" and a reference to another great podcast about "Adventures in a Row Boat" w/ John Peterson
What to expect to see in workouts and testing in the gym
The ratios of comparison for creating balance across the body

We hope this podcast excites you for the next couple of months in the gym. It will be a great opportunity to help you excel towards your goals.

Send us your feedback and questions for our next episode!

Episode 41: April Lifestyle Focus - Sleep

In this episode, Robyn and Ben discuss how to use April to improve your life through sleep. They detail the following

Their struggles & highlights of March's lifestyle focus
How sleep impacts and improves your life in and out of the gym
What are the stages of sleep and why do they matter
How to improve your sleep habits and get better sleep

We hope this podcast inspires you to examine your lifestyle and habits around sleep. A couple of minor changes can drastically improve your sleep and therefore your life. Let's use the month of April to make life better through sleep.

Send us your feedback and questions for our next episode!

Episode 40: The Rockstar Makenna McNulty

In this episode, Robyn and Ben interview Makenna and her inspiring journey with CFO. They detail the following

How the pandemic started Makenna's fitness journey
The laughs at Ben during teen zoom classes
How Robyn helped Makenna shift her mindset around food
Makenna's exciting new goals and journey to come

We hope this podcast inspires you to examine your mindset and how it can help you reach your goals. Makenna is incredible and we are so excited to watch her future unfold. We hope you enjoy the inspiring story of Makenna.

Send us your feedback and questions for our next episode!

Episode 39: How To Use Met-Cons To Your Advantage

In this episode, Robyn and Ben discuss met-cons and how to approach them to crush your goals.

What is a met-con and how we see them in the gym?
How you approach each met-con can help you reach your goals.
When you might need scale up the weight or difficulty in your workouts
When decreasing the load and difficulty might be more beneficial

We hope this podcast inspires you to think about how approaching a workout can help you reach your goals. A little individualization is good for everyone. If you need help figuring out how to reach your custom goals in group class please set up a 1-on-1 with your favorite coach.

Send us your feedback and questions for our next episode!

Episode 38: Instrument vs Ornament

In this episode, Robyn and Ben discuss how the quote "Your body is an Instrument, not an Ornament" from the book (Ted Talk and Podcasts) More Than A Body: Your Body Is an Instrument, Not an Ornament by Lindsay and Lexie Kite. We found this concept compelling so we decided to discuss it in our weekly podcast. Here are some of the takeaways:

Viewing our bodies from the inside and the outside and how this impacts our lives.
What does it mean to be an instrument and an ornament?
How you can view your body beyond just physical appearance?
What makes you great as a person?

We hope this podcast inspires you to consider yourself not just from the outside, but from the inside as well.

Send us your feedback and questions for our next episode!

Episode 37: How To Get A Push-up

In this episode, Ben & Robyn discuss how to get your first push-up or multiply the number of push-ups you can do. They detail the following:

Everyone wants perfect push-ups. Why? Because they are super cool and functional!
What makes a perfect push-up?
The pillars of getting your first push-up (and more!)
The daily exercises you can do to improve your push-ups.

We hope this podcast inspires you and helps you develop and improve your push-ups. Listen, learn, and let's get to work!

Send us your feedback and questions for our next episode!

Episode 36: March Monthly Focus - Meal Planning & Prep

In this episode, Ben & Robyn discuss all things meal planning and meal prep. We challenge you to look at the way you prepare yourself for success during the day, week, and even month!

Start with something simple - create a habit.
Don't get caught with no healthy food choices!
Work within your budget and lifestyle.

We hope this podcast challenges you to start or even expand on a healthy habit of planning your meals and snacks. This planning helps speed you on to your fitness and health goals around food. We are excited to use March to create a new habit and better our health and fitness.

Send us your feedback and questions for our next episode!

Episode 35: Let's Play FMK

In this episode, Robyn, Nick, and Ben play F**K, Marry, And Kill with movements from the gym. They have a hilarious time debating the following:

What movements they view as super cool but not necessary (F**K)
What movements they would do forever (Marry)
What movements they would never do again (Kill)

We hope this podcast gives you laughs and insight into what movements the coaches love and hate. Listen, learn, and let us know what movements you would FMK.

Send us your feedback and questions for our next episode!

Episode 34: 2022 CFO Intramural Open

In this episode, Robyn and Ben talk about all the details of the 2022 CFO Intramural Open and all the fun you will have doing the intramural open. They detail the following:

What is the Intramural Open?
Why you should sign up for Intramural Open?
When is the Intramural Open?
How to sign up and enjoy all the fun?

We hope this podcast motivates you to signup for the Intramural Open. Listen, learn, and let us know if you are going to sign up for the fun.

Send us your feedback and questions for our next episode!

Episode 33: SugarWod

In this episode, Robyn and Ben explain how CFO uses SugarWod to make class more enjoyable for everyone. They detail the following:

What is SugarWod?
The 5 components/benefits of SugarWodView Workouts

Prepare for Class

Track workouts and results

Connect with the CFO community

Support from coaches and the worldwide CrossFit community

We hope this podcast guides you to use SugarWod to improve your training experience with CFO. Listen, learn, and let us know how we can help you improve your training.

Send us your feedback and questions for our next episode!

Episode 32: February Lifestyle Focus - Mobility

In this episode, Robyn and Ben discuss the February lifestyle focus and how we are going to improve your mobility in a month. They detail the following:

A recap of January's lifestyle focus
How we define mobility
Common areas that you can address with mobility
How to create a daily mobility practice

We hope this podcast guides you to use the month of February to improve your mobility. Listen, learn, and let us know how we can help you improve your mobility.

Send us your feedback and questions for our next episode!

Episode 31: How To Get Your First Pull-up!

In this episode, Robyn and Ben discuss how you can get your first pull-up or be able to do many more pull-ups. They detail the following:

Why should have a pull-up, besides the cool factor
Who should be able to do a pull-up
How long takes it to get your first pull-up
The pillars of getting your first pull-up

We hope this conversation motivates you and helps provide direction to help you get better at pull-ups. Listen, learn, and let's get to work on making 2022 the year of the pull-up.

Send us your feedback and questions for our next episode!

Episode 30: Fuel Your Results

In this episode, Ben goes solo, explaining how to fuel yourself for training in the gym to get better results. He discusses the following:

What you can do outside of the gym to create better results
What it means to fuel your workouts with food
How important sleep is for providing energy to fuel training and recovery
How mindset and words around training impact your results

These three pillars make for a huge difference in training and can help you create even better results in 2022. Listen to find out how to change your approach to training and the gym.

Send us your feedback and questions for our next episode!

Episode 29: The 2022 CrossFit Open

In this episode, Robyn & Ben discuss the 2022 CrossFit Open, what it is and what it means to the CFO Community.

What is the CrossFit Open?
Who should sign-up for the Open and why we encourage 100% participation
Why do we participate in the Open
How will we prepare you for the Open and what will we do to make it fun and help you succeed.

We are looking forward to making 2022 a great year and one of the ways is training for and participating in the CrossFit Open. Listen to find out more of our thoughts and all the details.

Send us your feedback and questions for our next episode!

Episode 28: Goal-Setting for the New Year!

It is a New Year! As we say good-bye to 2021 and hello to 2022, some of us might be planning New Year's Resolution or two. In this episode, Robyn & Ben discuss resolutions and challenge you to make your goal-setting more purposeful by utilizing a couple of tools to get you primed for success. Here are some topics we discuss:

The SMART method of goal-setting
The WHOOPIE method of goal-setting
Robyn & Ben share their goals
How we can help you

We are looking forward to making healthy choices in 2022 - starting with how to set your goals so that you can actually achieve them. Happy New Year everyone!!

Send us your feedback and questions for our next episode!

Episode 27 - Alcohol And You

In this episode, Ben & Robyn talk about our upcoming Monthly Lifestyle Challenges, starting with January: Exploring Alcohol. We invited our special guest Ann G to talk about drinking alcohol and what happened when she quit for the year in 2021!

Here are some of the topics we discuss with Ann about alcohol as a lifestyle choice:

Why people drink alcohol?
What happens to your brain and body when you drink alcohol?
Why take a break?

We are looking forward to making healthy lifestyle choices in 2022 - starting with noticing and understanding the role of alcohol in your life...

Send us your feedback and questions for our next episode!

Episode 26 - Learning To Like Running With Aaron Castillo

In this episode, Ben & Robyn interview Coach Evil (Aaron Castillo) on how running can help you and how you can learn to enjoy running. We discuss the following...

How Aaron got his start with CFO back in the day
How Aaron helps people enjoy running
What Pose method is and how does it helps you run better without pain?
How Aaron got the name Coach Evil

Aaron will be holding a Running Clinic at CFO Saturday 8 January at 10 am. It is a great opportunity for everyone to learn about running and enjoy it more. Sign-up via Pike 13 or by Clicking here. All CFO members get the clinic half price with a special discount code (email us for the code).

Listen to learn plenty of tips and tricks on how to improve your running and maybe even start enjoying it. Send us your feedback and questions for our next episode!

Episode 25 - Defining Terms When Stretching May Not Be The Answer

In this episode, Ben & Robyn spend time defining and discussing terms around stretching and when stretching may not be the right answer. We examine the following...

How do we define stretching, flexibility, mobility, stability, and strength?
When should you use stretching?
What things might be a better use of your time than stretching?
Plenty of examples of when you should do certain exercises

Listen to learn plenty of tips and tricks on how to improve your health using the right modality in the gym. Send us your feedback and questions for our next episode!

Episode 24 - The Good And The Bad Of Gym Gear

In this episode, Ben & Nick discuss all the gear you can use in the gym and all the benefits and negatives of using gear. We examine the following...

What types of gear or equipment do we use in the gym?
When you should use certain types of gear?
When gear might be more dangerous than beneficial?
The pieces of gear Nick and Ben use in the gym

Listen to learn tips and tricks on how to improve your health using or not using gear in the gym. Send us your feedback and questions for our next episode!

Episode 23 - How Gratitude Improves Your Health

In this episode, Ben & Robyn discuss how gratitude improves your health, fitness, and life. We examine the following...

What is Gratitude?
How does gratitude impact your body and brain?
What does science say about gratitude?
What are some practical ways to express gratitude?

Listen to learn tips and tricks on how to improve your health using the concept of gratitude in and out of the gym. Send us your feedback and questions for our next episode!

Episode 22 - Mental Health With Dr. Gustavson

In this episode, Ben & Robyn interview Licensed Clinical Social Worker and Assistant Professor Dr. Kristen Gustavson on Mental Health, and how CFO contributes to improving mental health. We discuss the following...

What is mental health?
Who needs mental health?
How does mental health fit into the gym? Both the good and the bad
How does the gym build distress tolerance, emotion regulation, and build resilience?
How do you support yourself through struggles in and out of the gym?
How can you support others and their mental health?
When and how you should see help for your mental health? And all of the options for help.

Listen to learn some tips and tricks on how to improve your mental and how you always have someone to help you in the gym. Send us your feedback and questions for our next episode!

Episode 21 - How to enjoy the Holiday Season with our healthy lifestyle intact

In this episode, Ben & Robyn throw out some tips & tricks for thriving during the Holiday Season, keeping all the fun with your healthy lifestyle goals intact.

Remember your goals
Back to the basics
Balance Holiday fun and indulgences with your health and well-being
Skip the shame, have the fun and remember tomorrow is another day

Listen to learn some tips and tricks on how to survive and thrive during the Holiday Season without sacrificing your health and fitness goals. Send us your feedback and questions for our next episode!

In this episode, the CFO crew with special guest Tamara Holmes discuss the necessity of Olympic lifting for fitness,

Welcome, Tamara Holmes to the podcast. We lean on Tamara's expertise and experience with Olympic lifting to talk all things Olympic lifting. And we answer the following questions...

Is Olympic lifting necessary for achieving improved fitness?

What are the top 5 reasons for Olympic lifting?

Should professional athletes and regular people Olympic lift?

What is Tamara doing for training and what goals she is seeking to achieve?

Listen to learn the answers to these burning questions and more! Send us your feedback and questions for our next episode!

Episode 19 - Slow Down To Get Ahead

In this episode, Ben discusses how slowing down might help you get ahead in life, health, and fitness....

We live in a world of rush rush and move move, so sometimes the best thing for us is a change of pace.

How can slowing down can help you in multiple aspects of life?

How do you slow down in the gym?

How do you slow down with nutrition?

How does slowing down help you sleep better?

Listen to learn the answers to these burning questions and more! Send us your feedback and questions for our next episode!

Episode 18 - The CrossFit Total

In this episode, Robyn and Ben discuss The CrossFit Total and why should be excited for this upcoming test of strength...

The CrossFit Total is an event held at CFO every year to test our 1 Rep Max Back Squat, Deadlift and Shoulder Press. We will hold this on a Sunday so we can have the gym to ourselves and take as long as we want to complete.

Listen to find out more about how we run this event, how you can be a part of it, why it is important and really fun and how to prepare.

As always let us know if you have any questions after you give it a listen!

Episode 17 - Why You Should Do Dusk Till Dawn

In this episode, Ben discusses why you should sign up for "Dusk Till Dawn" and all the fun you will have doing it...

What is Dusk till Dawn?

Do I have to workout from Dusk Till Dawn?

What do about this competition if you're not competitive?

How much fun will this event be?

It's a Partner Competition - How do you choose a partner?

Workouts are programmed so everyone can do them - regardless of experience, skill, etc. Will they still be hard?

And all the other questions you might have about the Dusk Till Dawn competition...

Listen to learn the answers to these burning questions and more! Send us your feedback and questions for our next episode!

Episode 16 - Fuel Your Workouts

In this episode of the Fittest Podcast in Oakland, Nick and Ben discuss how to "fuel" your training and why we encourage you to eat around your workouts...

*How food can fuel your goals?

When to eat around training sessions?

What to eat to help workouts feel better?

How eating around workouts can make you feel less sore?

What are some foods and meal timing you should avoid?

All of Nick's dietary secrets and how much he enjoys food.*

Listen to learn the answers to these burning questions and more! Send us your feedback and questions for our next episode!

Episode 15 - Tracking your Training - Data vs Score

In this episode of the Fittest Podcast in Oakland, Robyn and Ben discuss tracking your training and why we encourage you to log your results, but beware of the pitfalls of keeping score...

*Data vs Score: Definitions

Where do these concepts overlap?

Where do they differ?

What are the advantages of both?

What are some disadvantages?

Why you should avoid playing board games with Ben?*

Listen to learn the answers to these burning questions and more! Send us your feedback and questions for our next episode!

Episode 14 - Nutrition Matters: Cooking! (Season 1, Episode 3)

In this episode of the "Fittest" Podcast in Oakland, Robyn and Ben continue their series on Nutrition with an interview of Professional Chef, Steven! We will discuss how to approach cooking with good nutrition AND good taste in mind.

Compare cooking to Fitness

Eat your Veggies!

Keeping Nutritional & Environmental Value

Protein!

Helpful Tips

Next Level

Listen to hear about how to make your good quality food even better!

In our next podcast, we will continue this series by delving deeper into specifics on some of the habits outlined in our introductory episode AND by addressing your specific questions. So give it a listen and send us your feedback and questions for our next episode!

**Episode 13 - Nutrition Matters: Calories In/Calories Out

(Season 1, Episode 2)**

It's been a minute since we published a podcast! Our apologies as this has been a challenging time to stay on schedule. Hopefully, the information remains timely...

In this episode of the "Fittest" Podcast in Oakland, Robyn and Ben continue their series on Nutrition with a discussion on the concept of "Calories/Calories Out".

What is a Calorie and what happens to it in your body?

What is your BMR?

What does eating in Surplus, Deficit and Maintenance mean and which is right for you?

Which type of 'Calories Out' gives you the most bang for your buck as far as reaching your body composition goals?

Looking to make some changes? What are some actionable steps you can take right now to get started?

Listen to find out the answer to these and other burning questions about your food and fitness.

In our next podcast, we will continue this series by delving deeper into specifics on some of the habits outlined in our introductory episode AND by addressing your specific questions. So give it a listen and send us your feedback and questions for our next episode!

In this episode of the CFO Podcast, Ben and Robyn introduce a series on Nutrition & Lifestyle outlining why Nutrition matters and how we can help you make good choices outside the gym as well as inside - at least we can try!

We know your fitness is important to you, but we will make a case that adding some simple healthy habits into your day can support your fitness goals and prope you to your non-performance based goals WAY faster than fitness alone. We all want to look good and feel good and sleep good (well), right?

We begin our series with an outline of how we approach Nutrition & Lifestyle coaching here at CFO (hint: it is NOT a diet recommendation) and some healthy habits you can start RIGHT NOW with no additional assistance.

We will continue this series by delving deeper into specifics on some of the habits outlined in this introductory episode AND by addressing your specific questions. So give it a listen and send us your feedback and questions for our next episode!

Episode 11 - Dr. Ada Jauregui Saves

In this episode of the CrossFit Oakland Podcast, Mike, Ben, and Robyn interview a longtime friend of CFO, Dr. Ada Jauregui, DPT (she also answers to Dr. Ada or Dr. J)!

Many of you might remember Ada from her days treating patients in the office at CFO (Emeryville) or perhaps you have been treated by her for an injury or other physical issue. If so, you will be familiar with the hashtag #dradasaves. Dr. Ada does indeed save us by getting to the root of injury or movement dysfunction and getting us back to the activities we love.

Podcast topics include:

Ada's professional journey and how it intersects with CFO
Her passion for collaborating with other experts
The number one thing to consider when starting and succeeding at a strength & conditioning program like CrossFit
What movements to focus on while we are at home under quarantine. What about our friends and family who don't Crossfit?
Ada asks us questions

Many thanks to Ada for sitting down with us and sharing her knowledge. You can read more about Ada or book an appointment here.

Give it a listen and let us know what you think!

Episode 10: Resilience

In this episode, Mike and Ben & Robyn discuss how we build resilience in our bodies with exercise and other lifestyle choices as well as in our minds, as we navigate uncertainty, anxiety and a strange new normal. They give specific examples from their own lives and even from the history of CrossFit Oakland.

You are encouraged to listen, hopefully learn a bit and continue building your own resilience as a buffer to all that is going on around you, so that you will be ready for anything that comes your way and to step into the future when this too shall pass.

re·sil·ience

noun

noun: resilience; noun: resiliency; plural noun: resiliencies

the capacity to recover quickly from difficulties; toughness.

"the often remarkable resilience of so many British institutions" 2. the ability of a substance or object to spring back into shape; elasticity.

"nylon is excellent in wearability and resilience"

Oxford Online Dictionary

In this episode, Mike and Ben break down how to maintain your fitness with at-home workouts

They begin by discussing the ultimate "Goal" and how for most of us that goal has not changed even with sheltering in place.

So even with being forced outside the gym, WE can still work towards any goal whether we want to lose weight, build muscle or just lift heavy!

Next, Mike and Ben break down all of the benefits to why this shift in programming is going to help all of us.

Shifting from the normal training patterns creates adaption through new stimulus
The renewed focus on moving better and mastering the basics
Odd objects and how they create new challenges and new muscles and strengths.
Recovery a bigger focus and goal
Advantages to be able to get outside!

Mike and Ben cover a lot in this short episode and they really hope to convey their concern for you while we shelter in place.

In this episode, John P and crew survived the world's most dangerous ocean crossing and broke a record!

You definitely want to hear all about this expedition in compelling detail. I know we did! Mike, Ben & Robyn find out by asking John our most burning questions:

How did the adventure begin

What was this adventure really like and all the gritty details

How did John train for the event

What were the challenges and how did John get through them

What is next for John

We hope this podcast inspires you to seek and push through your own challenges. If you would like to learn more about John's adventure and see some stunning footage you can watch it on Discovery Channel Impossible Row or on YouTube

Send us your feedback and questions for our next episode!

If you would like to learn more about John's adventure and see some stunning footage you can watch it on Discovery Channel Impossible Row or on YouTube

In this episode, Mike and Ben welcome Robyn to discuss and explain the exciting 2020 Nutrition and Lifestyle challenge!

They begin by discussing their general philosophy on nutrition and lifestyle for healthy clients.

Then they answer the Why, Who, What, Where, When and How the Challenge will work this year.

They explain the Purpose of a ‘challenge’ - why do we do this every year

Who should do it? - Beginners & experienced athletes both benefit

The Quick Details:

What you need to do to sign up
How you win
Kick off at Uptown on Sunday January 12th @ 11am

Stick around to the end for a special surprise, when Ben, Mike and Robyn talk about personal lifestyle goals, achievements & struggles.

Been noticing some differences in the programming and workouts after the Open?

Things have been a little different since the Open concluded. Mike and Ben break down the changes and how the programming will look going forward. Don't worry! Your favorites will all still be there. And yes, you will still get challenged and become more fit. But we are going back to the basics to start off this training cycle. We are also including additional pieces in the programming, all of which are designed to help you become more fit and healthy!

Give it a listen and let us know what you think! And last but not least, we have been added to Apple Podcasts!

In this episode of the CrossFit Oakland Podcast, Mike and Ben interview Adrian Bozman. Many of you may know Adrian as the stern-faced Head Judge of the CrossFit Games. Or perhaps, if you go back a little further in CrossFit lore, as the gentleman who invented the “No Rep." Adrian is far more than just a Head Judge, though. He serves a larger role within the world of CrossFit training and continues to help develop the best CrossFit coaches in the world.

We also explore Adrian’s origin story with CrossFit and how Mike and he met all those years ago (remember that Mike is very old...)! There are a ton of little takeaways and thoughts that Adrian shares regarding how CrossFit and a consistent physical practice has bettered his life and the lives of those around him. We also talk about the development of the “Tuxedo Social Club” and how it continues to improve his fitness.

Give it a listen and let us know what you think!

In this episode, Mike and Ben discuss everything you could ever want to know about the Open. They talk about how everyone should do the Open and how it is really just a good “Turkey Trot” challenge for both of them.

They also interview three special guests: Lara, Norah and Jill! Each share their experiences with the Open and how much they have come to enjoy it. The ladies also share why they are looking to do the Open again this year!

Joe Pasqualriello stands as one of the longest-tenured members of CrossFit Oakland. Over that time period, even at 5 foot 6 and a HALF inches, Joe has become someone everyone looks up to in the gym. Whether it is his contagious smile, consistent and perfectly-timed jokes, or the best warm-up dance moves around, Joe is always bringing an upbeat spirit to CFO classes. But don’t let the dance moves fool you. Joe is all business when it comes to fitness and strength training. This brilliant combination helps make Joe a bright spot in every class.

Joe has been CrossFitting since back when Mike was young, for almost 14 years now! Over those years he has achieved numerous PRs, pushed through workouts he never thought he could, and done more burpees than can be counted. In the episode, we delve into all of Joe’s fitness endeavors and feats!

We also discuss what Joe does for a living and for fun outside the gym. Joe is incredibly passionate about renewable energy sources. So passionate, in fact, that he started and has run his own business for over 25 years! Fenway Systems keeps those giant wind turbines moving and harnessing the power we all love to use. Also, Joe talks a little bit about his love for Boston sports teams, but we won’t judge him for that.

Either way, you are in for a treat as Joe, Mike and Ben talk through numerous fun stories and memories. Give it a listen and next time you see Joe, give him a big high five!

Also, Check out this awesome Spotlight on Joe P from the CFO Blog - https://www.crossfitoakland.com/athlete-spotlight-joe-p/

Leka Fineman and the Mindset of a World-Class Woman, Mom, and Athlete

In this Episode of the CrossFit Oakland Podcast, Mike and Ben sit down with Leka Fineman.

Leka is an amazing woman, mother to two young ladies, wife (hey Shannon), athlete, coach, author, and so much more.

We talk about Leka’s origin story with CrossFit, some incredibly interesting background in how she grew up, and her health practices before CrossFit. We discuss the importance and consistency with which Leka prepares her body for training in her warm-ups, and how she translates that preparation and intention into her coaching and classes. We highlight the amazing members of her Grandmasters group and the positives of such an amazing class. Last and definitely not least, we cover the mindset it takes to be a CrossFit games athlete. We discuss how Leka believes that it is the mindset piece that has enabled her to finish 7th, 11th and 8th in the world in the past 3 years of the CrossFit Games.

Leka is an amazing part of the CrossFit Oakland community and we hope you enjoy her story. Also, we hope you can take away some of the great tips we mention on mindset and its importance in life.

Below is a list of various items of interest mentioned in the episode.

Books on Mindset:

The Next One Up Mindset by Grant Parr (Leka’s sports performance coach). He also has a podcast: 90% Mental

Mindset by Carol Dweck

The Champion's Mind by Jim Afremow

The Mindful Athlete by George Mumford

Leka’s book (available on amazon):

SuperFit at 50, Lessons learned becoming the 7th fittest woman in the world

Leka’s website:

http://www.lekafineman.com/

Leka on Instagram: (@styleemama)

https://www.instagram.com/styleemama/

Video of an early CrossFit workout for Leka

https://www.facebook.com/leka.fineman/videos/10153688429920606/

Headspace App

https://hdsp.co/e/g8uXbjaoqZ

* Clarification**

We mentioned that Kristen Holte came in third at the 2019 CrossFit Games but she actually finished in second place.

SuperFit at 50: Lessons Learned Becoming the 7th Fittest Woman in the World

Hey CrossFit Oakland Family!

We have started a new podcast to help better communicate all the great things that are happening around CrossFit Oakland.

Mike and Ben kick off the inaugural episode of the CrossFit Oakland podcast by discussing the who, what, why, and when of the podcast itself, as well as delving into the gym's August programming.