Gym Class Heroes: Recent Episodes

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Kiefer and Preslie sit down to discuss their off-season plans and give an update on the future of the podcast.

Thanks for listening and we hope you enjoyed the episode. Please subscribe so you don't miss any of the awesome episodes we have coming up. Please share with a friend and help us grow.

Shop Podium products at 321podium.com with code GYMCLASSHEROES.

Connect with us:
Gym Class Heroes Podcast (@gymclassheroespod)
Preslie Hirsch (@heypreslie) and Kiefer Lammi (@kieferlami)

Support the show! Please subscribe so you don't miss any upcoming episodes, share this episode on your Instagram story (and tag us!) and send it to a friend to help us grow. ☻

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Kiefer and Preslie recap the 2023 NOBULL CrossFit Games

Thanks for listening and we hope you enjoyed the episode. Please subscribe so you don't miss any of the awesome episodes we have coming up. Please share with a friend and help us grow.

Shop Podium products at 321podium.com with code GYMCLASSHEROES.

Connect with us:
Gym Class Heroes Podcast (@gymclassheroespod)
Preslie Hirsch (@heypreslie) and Kiefer Lammi (@kieferlami)

Support the show! Please subscribe so you don't miss any upcoming episodes, share this episode on your Instagram story (and tag us!) and send it to a friend to help us grow. ☻

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Thanks for listening and we hope you enjoyed the episode. Please subscribe so you don't miss any of the awesome episodes we have coming up. Please share with a friend and help us grow.

Shop Podium products at 321podium.com with code GYMCLASSHEROES.

Connect with us:
Gym Class Heroes Podcast (@gymclassheroespod)
Preslie Hirsch (@heypreslie) and Kiefer Lammi (@kieferlami)

Support the show! Please subscribe so you don't miss any upcoming episodes, share this episode on your Instagram story (and tag us!) and send it to a friend to help us grow. ☻

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We're back with Shea from Podium on all the product happenings this week and in the near future. Per usual, we've got the first scoop on new launches, details for ordering, and how you can get involved with our favorite supplement brand at the 2023 CrossFit Games. 

Resources from the episode:

• Get first access to the HWPO x Podium product line
• Follow Podium on Instagram (@321podium)

Thanks for listening and we hope you enjoyed the episode. Please subscribe so you don't miss any of the awesome episodes we have coming up. Please share with a friend and help us grow.

Shop Podium products at 321podium.com with code GYMCLASSHEROES.

Connect with us:
Gym Class Heroes Podcast (@gymclassheroespod)
Preslie Hirsch (@heypreslie) and Kiefer Lammi (@kieferlami)

Support the show! Please subscribe so you don't miss any upcoming episodes, share this episode on your Instagram story (and tag us!) and send it to a friend to help us grow. ☻

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In this Q + A episode, we polled Instagram for questions and gave you our answers and thoughts. Tune in, see if we answered YOUR question, send to a friend and enjoy!

Thanks for listening and we hope you enjoyed the episode. Please subscribe so you don't miss any of the awesome episodes we have coming up. Please share with a friend and help us grow.

Shop Podium products at 321podium.com with code GYMCLASSHEROES.

Connect with us:
Gym Class Heroes Podcast (@gymclassheroespod)
Preslie Hirsch (@heypreslie) and Kiefer Lammi (@kieferlami)

Support the show! Please subscribe so you don't miss any upcoming episodes, share this episode on your Instagram story (and tag us!) and send it to a friend to help us grow. ☻

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The 2023 CrossFit Games kick off in just a couple of weeks, and we're breaking down the top three reasons we're MOST excited. Preslie and Kiefer have very different roles (both from each other, and from previous years) on-site in Madison, and jam out about what we're looking forward to, along with some recommendations.

Resources from the episode:

• For CrossFit Games happenings: CrossFit Games hub, Morning Chalk Up, Barbell Spin
• Karly Kreative on Instagram
• Paper St Coffee
• Underdogs Athletics
• HWPO Training

Thanks for listening and we hope you enjoyed the episode. Please subscribe so you don't miss any of the awesome episodes we have coming up. Please share with a friend and help us grow.

Shop Podium products at 321podium.com with code GYMCLASSHEROES.

Connect with us:
Gym Class Heroes Podcast (@gymclassheroespod)
Preslie Hirsch (@heypreslie) and Kiefer Lammi (@kieferlami)

Support the show! Please subscribe so you don't miss any upcoming episodes, share this episode on your Instagram story (and tag us!) and send it to a friend to help us grow. ☻

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Casey Acree (@coachcaseyacree) is a 2x CrossFit Games champion (2021, 2022) in the Adaptive Division (upper-extremity), but it's the last thing he'll tell you on his list of accomplishments. As a proud coach, husband, dad and gym owner, he's no stranger to working hard and not making excuses. Kiefer and Preslie chat with him about his mindset, what the adaptive division looks like this year, how he stays motivated and more. It's an informative, inspiring one!

Resources from the episode:

• Underdogs Athletics
• 2023 CrossFit Games Adaptive Division details

Shop Podium products at 321podium.com with code GYMCLASSHEROES (this link automatically applies it at checkout!)

Connect with us:
Gym Class Heroes Podcast (@gymclassheroespod)
Preslie Hirsch (@heypreslie) and Kiefer Lammi (@kieferlami)

Support the show! Subscribe, share this episode on your Instagram story + send it to a friend. ☻

Thanks for listening and we hope you enjoyed the episode. Please subscribe so you don't miss any of the awesome episodes we have coming up. Please share with a friend and help us grow.

Thanks for listening and we hope you enjoyed the episode. Please subscribe so you don't miss any of the awesome episodes we have coming up. Please share with a friend and help us grow.

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We've all been there: you go on a trip, life happens, work gets crazy, etc. etc. and you 'fall off track' with nutrition, training or just general routines. In this episode, Preslie and Kiefer chat about their experiences with re-building healthy habits and getting back on your grind after being thrown off. 

Shop Podium products at 321podium.com with code GYMCLASSHEROES (this link automatically applies it at checkout!)

Connect with us:
Gym Class Heroes Podcast (@gymclassheroespod)
Preslie Hirsch (@heypreslie) and Kiefer Lammi (@kieferlami) 

Support the show! Subscribe, share this episode on your Instagram story + send it to a friend. ☻ 

Thanks for listening and we hope you enjoyed the episode. Please subscribe so you don't miss any of the awesome episodes we have coming up. Please share with a friend and help us grow.

Thanks for listening and we hope you enjoyed the episode. Please subscribe so you don't miss any of the awesome episodes we have coming up. Please share with a friend and help us grow.

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Have you wanted to be an ambassador for a brand? Maybe tried to get free stuff? Do you tag your favorite CrossFit companies in your stories and don't hear back? We've got you!

In today's episode, Preslie and Kiefer give their top tips for building genuine, mutually beneficial relationships with brands. Learn about the key outcomes, additional opportunities and ways to get started — tune in!

Shop Podium products at 321podium.com with code GYMCLASSHEROES (this link automatically applies it at checkout!)

Connect with us:
Gym Class Heroes Podcast (@gymclassheroespod)
Preslie Hirsch (@heypreslie) and Kiefer Lammi (@kieferlami) 

Support the show! Subscribe, share this episode on your Instagram story + send it to a friend. ☻ 

Thanks for listening and we hope you enjoyed the episode. Please subscribe so you don't miss any of the awesome episodes we have coming up. Please share with a friend and help us grow.

Thanks for listening and we hope you enjoyed the episode. Please subscribe so you don't miss any of the awesome episodes we have coming up. Please share with a friend and help us grow.

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Rodrick Lopez (@memefortime) is a content creator, gym owner, CrossFit coach and all around good dude. We caught up with him after the first two weeks of Semifinals to chat about our experiences in Orlando and Pasadena, as well as some of his background and how he got to where he is now.

Resources from the episode:
Getting to Know Rodrick Lopez, Better Known as '@MemeForTime'  by Preslie Hirsch in Morning Chalk Up

Shop Podium products at 321podium.com with code GYMCLASSHEROES (this link automatically applies it at checkout!)

Connect with us:
Gym Class Heroes Podcast (@gymclassheroespod)
Preslie Hirsch (@heypreslie) and Kiefer Lammi (@kieferlami) 

Support the show! Subscribe, share this episode on your Instagram story + send it to a friend. ☻ 

Thanks for listening and we hope you enjoyed the episode. Please subscribe so you don't miss any of the awesome episodes we have coming up. Please share with a friend and help us grow.

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Each Memorial Day, thousands of CrossFitters take on hero workout "Murph". Hero workouts are made by CrossFit to honor men and women that have fallen in the line of duty. This workout in particular honors Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005. In this short episode, Preslie is joined by CrossFit Games athlete and owner of CrossFit Magna in Phoenix, AZ, Brian Kunitzer, to chat about our experience with the workout and recommendations if you're getting after it.

MURPH:
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
*with a 20 lb vest

Resources from the episode:

• Learn more about Lt Michael P Murphy
• Beyond the Whiteboard stats and background on the workout

Shop Podium products at 321podium.com with code GYMCLASSHEROES (this link automatically applies it at checkout!)

Connect with us:
Gym Class Heroes Podcast (@gymclassheroespod)
Preslie Hirsch (@heypreslie) and Kiefer Lammi (@kieferlami)

Support the show! Subscribe, share this episode on your Instagram story + send it to a friend. ☻

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Today we caught up with Podium's own Shea Williams to chat about NEW products AND flavors coming soon, the launch of "THE ROSTER", and what to look forward to this summer from the brand.

Resources from the episode:

• Find a GNC near you (BOGO 50% off now through 5/20/23)
• Podium's website

You can also shop Podium products at 321podium.com with code GYMCLASSHEROES (this link automatically applies it at checkout!)

Connect with us:
Gym Class Heroes Podcast (@gymclassheroespod)
Preslie Hirsch (@heypreslie) and Kiefer Lammi (@kieferlami) 

Support the show! Subscribe, share this episode on your Instagram story + send it to a friend. ☻ 

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Today we're joined by Training Think Tank nutrition coach, Tracy Tucker (@tracytucker_TTT). She coaches average athletes to Games competitors and everyone in between, and spent some time with Preslie talking about pre-workout timing and fuel, post-workout nutrition, things we could all generally be doing a little better, and more! We'll definitely have her back for round two.

Resources from the episode:

• Work with Tracy/schedule a consultation
• Read Tracy's articles

Shop Podium products at 321podium.com with code GYMCLASSHEROES (this link automatically applies it at checkout!)

Connect with us:
Gym Class Heroes Podcast (@gymclassheroespod)
Preslie Hirsch (@heypreslie) and Kiefer Lammi (@kieferlami) 

Support the show! Subscribe, share this episode on your Instagram story + send it to a friend. ☻ 

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Today we're joined by Lauren Kalil (@laurenkalil) — podcast host, competition correspondant, CrossFit coach and former news anchor. We chat with her about how her formal journalism experience informs her job in the CrossFit industry, ways she copes with negative comments online, the background of her new show "Death By", and more! 

Resources from the episode:

• Watch Lauren's new show, Death By, on YouTube
• Talking Elite Fitness Podcast: Spotify / YouTube

Shop Podium products at 321podium.com with code GYMCLASSHEROES (this link automatically applies it at checkout!)

Connect with us:
Gym Class Heroes Podcast (@gymclassheroespod)
Preslie Hirsch (@heypreslie) and Kiefer Lammi (@kieferlami) 

Support the show! Subscribe, share this episode on your Instagram story + send it to a friend. ☻ 

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Kiefer and Preslie share their take on: 

• 2 things you're thinking more about lately
• 2 things you're obsessed with right now
• 2 things you're working on

with at least one from each being fitness/health related. 

Shop Podium products at 321podium.com with code GYMCLASSHEROES (this link automatically applies it at checkout!)

Connect with us:
Gym Class Heroes Podcast (@gymclassheroespod)
Preslie Hirsch (@heypreslie) and Kiefer Lammi (@kieferlami) 

Support the show! Subscribe, share this episode on your Instagram story + send it to a friend. ☻

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Part 2 of our last Q + A episode! We polled Instagram for questions and gave you our answers and thoughts in this continuation from last week. Tune in, see if we answered YOUR question, send to a friend and enjoy!

Shop Podium products at 321podium.com with code GYMCLASSHEROES (this link automatically applies it at checkout!)

Connect with us:
Gym Class Heroes Podcast (@gymclassheroespod)
Preslie Hirsch (@heypreslie) and Kiefer Lammi (@kieferlami) 

Support the show! Subscribe, share this episode on your Instagram story + send it to a friend. ☻ 

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In our first (but certainly not our last) Q + A episode, we polled Instagram for questions and gave you our answers and thoughts. Tune in, see if we answered YOUR question, send to a friend and enjoy!

Shop Podium products at 321podium.com with code GYMCLASSHEROES (this link automatically applies it at checkout!)

Connect with us:
Gym Class Heroes Podcast (@gymclassheroespod)
Preslie Hirsch (@heypreslie) and Kiefer Lammi (@kieferlami) 

Support the show! Subscribe, share this episode on your Instagram story + send it to a friend. ☻ 

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Head Coach of Underdogs Athletics (@underdogsathletics) Justin Cotler (@justincotler) joins us for a candid conversation around coaching and communication. As someone who's worked with athletes of all levels for over a decade, he offers some valuable insight on what it means to be a good coach, how to be a better athlete (even in a class setting) and more.

Shop Podium products at 321podium.com with code GYMCLASSHEROES (this link automatically applies it at checkout!)

Connect with us:
Gym Class Heroes Podcast (@gymclassheroespod)
Preslie Hirsch (@heypreslie) and Kiefer Lammi (@kieferlami) 

Support the show! Subscribe, share this episode on your Instagram story + send it to a friend. ☻ 

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Join us as we catch up with event emcee and Podium ambassador Bella Martin (@missbellamartin) on creating a career in the CrossFit industry.* 

Shop Podium products at 321podium.com with code GYMCLASSHEROES (this link automatically applies it at checkout!)

Connect with us:
Gym Class Heroes Podcast (@gymclassheroespod)
Preslie Hirsch (@heypreslie) and Kiefer Lammi (@kieferlami) 

Support the show! Subscribe, share this episode on your Instagram story + send it to a friend. ☻ 

*Note: This episode was originally recorded in December 2022.

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In our longest episode to date, we're chatting with HWPO Training's Director of Coaching, Jake Marconi (@jakemarconi). In this wide-ranging, thoughtful conversation, we talk about Jake's journaling practices, working through imposter syndrome, our approaches to productivity, "overnight successes", whether or not we make our bed everyday (and why), mindfulness tidbits and more. 

Links from the episode:

• HWPO Training
• Jake's daily blog on Medium
• Evernote

Shop Podium products at 321podium.com with code GYMCLASSHEROES (this link automatically applies it at checkout!)

Connect with us:
Gym Class Heroes Podcast (@gymclassheroespod)
Preslie Hirsch (@heypreslie) and Kiefer Lammi (@kieferlami) 

Support the show! Subscribe, share this episode on your Instagram story + send it to a friend. ☻ 

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The 2023 Open has come to a close — so what's next? In today's conversation, Kiefer and Preslie talk about how to use the Open as a learning experience, how to approach Quarterfinals (if you made it 🥳) and what to work on next in your CrossFit journey.

Shop Podium products: 321podium.com
enter code GYMCLASSHEROES

Connect with us:
Gym Class Heroes Podcast (@gymclassheroespod)
Preslie Hirsch (@heypreslie) and Kiefer Lammi (@kieferlami) 

Support the show! Subscribe, share this episode on your Instagram story + send it to a friend. ☻ 

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Join us as we chat through favs from our gym bag. What gear do we love? What's overrated? Tune in and then tell us your thoughts on Instagram (@gymclassheroespod).

Links from the episode:

• Piscil Sport grips / Bear Komplex / Victory Grips
• Eleiko leather belt / 2POOD belts
• NOBULL backpack / Kriger bags

Shop Podium products: 321podium.com
enter code GYMCLASSHEROES

Connect with us:
Gym Class Heroes Podcast (@gymclassheroespod)
Preslie Hirsch (@heypreslie)
Kiefer Lammi (@kieferlami)

Support the show! Subscribe, share this episode on your Instagram story + send it to a friend. ☻

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Justin Bartels left his full-time tech job to pursue a career in the CrossFit industry, and joined us to chat about how to make the leap, avoid burnout and what it looks like financially to be in a gym all day. 

Links from the episode:

• Invictus Boston: @invictusboston
• Justin Bartels' Instagram: @justinbartel_s
• CrossFit Level 1 Certificate Course

Shop Podium products: 321podium.com
enter code GYMCLASSHEROES

Connect with us:
Preslie Hirsch (@heypreslie)
Kiefer Lammi (@kieferlami) 

Support the show! Subscribe, share this episode on your Instagram story + send it to a friend. ☻ 

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The Open starts THIS week! Tune in to Part 2 of 2 where we talk more in-depth about whether you should re-do the workouts, nutrition, adjusting your training (or not) and more.

Links from the episode:

• Sign-up for the 2023 NOBULL CrossFit Games Open (kicks off Feb. 16th!)
• Join our custom leaderboard for the Open! Linked here, or search hashtag GCH

Shop Podium products: 321podium.com
enter code GYMCLASSHEROES

Connect with us:
Preslie Hirsch (@heypreslie)
Kiefer Lammi (@kieferlami) 

Support the show! Subscribe, share this episode on your Instagram story + send it to a friend. ☻ 

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Tune in for our thoughts on who the Open is for, how to approach the workouts and other tips for the official start of the CrossFit season.  This is part 1 of 2 — subscribe to the show so you don't miss next week's episode!

Links from the episode:

• Sign-up for the 2023 NOBULL CrossFit Games Open (kicks off Feb. 16th!)
• Join our custom leaderboard for the Open! Linked here, or search hashtag GCH

Shop Podium products: 321podium.com
enter code GYMCLASSHEROES

Connect with us:
Preslie Hirsch (@heypreslie)
Kiefer Lammi (@kieferlami) 

Support the show! Subscribe, share this episode on your Instagram story + send it to a friend. ☻ 

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Today Shea Williams is joining us, who wears many hats over at Podium. She'll be sharing her background to finding the epic start-up, the goal(s) of the company and how they're working to championing the everyday gym class hero.

Shop Podium products: 321podium.com
enter code GYMCLASSHEROES

Connect with us:
Preslie Hirsch (@heypreslie)
Kiefer Lammi (@kieferlami) 

Links from the episode:

• Shea's Instagram: @krisi.shea
• Mat Fraser's Instagram: @mathewfras
• Buttery Bros on YouTube (Heber and Martson)

Support the show! Subscribe, share this episode on your Instagram story + send it to a friend. ☻ 

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WELCOME to the Gym Class Heroes podcast, presented by Podium. Hosted by Preslie Hirsch (@heypreslie) and Kiefer Lammi (@kieferlammi), we're aiming to champion the everyday CrossFit athlete. With weekly, short-form episodes, we'll discuss topics regarding the sport and industry relevant to the greater community.

Shop Podium products: 321podium.com
enter code GYMCLASSHEROES

Links from the episode:

• Morning Chalk Up
• Underdogs Athletics
• Black Iron Training
• Invictus Boston
• Hey Preslie Podcast

Support the show! Subscribe, share this episode on your Instagram story + send it to a friend. ☻ 

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On today's episode, Kiefer and Preslie talk about what to do if you're wanting a little something more in your training. If class just isn't enough (or, you're not at an affiliate, looking to be more competitive, have a huge weakness, etc.), then this is the conversation for you; we'll give you our experiences and advice for picking a program.

Shop Podium products: 321podium.com
enter code GYMCLASSHEROES

Connect with us:
Preslie Hirsch (@heypreslie)
Kiefer Lammi (@kieferlami) 

Links from the episode:

• Underdogs Athletics

Support the show! Subscribe, share this episode on your Instagram story + send it to a friend. ☻