Grounds After Rounds: Recent Episodes
Fairwinds CrossFit
Coach Jack and Coach Eric sit down each week to discuss what's up in CrossFit, what's up with Fairwinds and what's up with us!
As they say, all great things must come to an end. Or, as the Buddha once said, "hey man, you're in my chair."
This is it folks...Grounds After Rounds is officially retiring.
It's been a blast spending the last few years with y'all and we hope you've enjoyed the random conversations, the wonderful dad jokes, and the amazing guests when we could get them.
Feel free to leave us comments...we can't promise we'll see them or respond, but we can promise we'll still see you...
On the Creek!
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Monday was Valentine's Day, it's been a few days since the boys have seen each other, and absence makes the heart grow fonder.
Let the love flow...the CrossFit love that is.
Be sure to wash up when y'all are done.
See you on the Creek.
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We finally made the schedules work and convinced the wonderful and wise Dr. Joan Shifflett to join us for a little CrossFit-nerd fest.
(2 x Word Nerds) + (60 minutes of CrossFit talk) + (1 x microphone) = AWESOME
It's just math, folks. Come on.
Enjoy!
See you on the Creek.
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We know the date. We know the gear. We know it’s gonna be hard. The Open is almost here!!
We are excited to see what another year of curiosity, consistency, and courage gets us.
We think it will be a whole heap of fitness…but what do we know.
See you on the Creek.
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I say Grounds, you say Rounds...Grounds...Rounds...Grounds...Rounds.
I say Fairwinds, you say CrossFit...Fairwinds...CrossFit...Fairwinds...CrossFit.
Word Association folks, it's go time.
See you...on the creek.
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In about a month we will dive deep into the fitness abyss that is known as the CrossFit Open. Three weeks. Three workouts. A celebration of our affiliate, community, fitness and friendly completion. All you need to know as a veteran or newbie to the open plus a throwback watch party of this weeks Open retest WOD, 15.4. Enjoy!
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Yup, that's right...we're coming at you quickly this week with a little chat about scaling. Look, everyone's doing it so you might as well get on board...if you want to be cool, that is.
See you on the Creek.
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New year, new gear, new YOU…well, maybe not but hey, at least you maybe got some new gear under that tree?
Coach Eric and Coach Jack take a look at the key pieces of gear they see athletes rely on in the gym and ask, do you REALLY need that?
Also, did you hear about Dave…😳
We’ll see you on the creek.
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New Year's Eve - what better time than now to look back in reflection and see what 2021 delivered.
From our calculations, it was a heck of a lot of fitness down here on the Creek.
Enjoy and we'll see you in the New Year!
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Holidays got you down?
Hit a dead end with gift ideas for that CrossFitting friend?
Just ran out of cookies?
Not to fear, the bros are here, and we've got your back, y'all. Take a listen for all your holiday gift giving, cookie baking, and all-things-holiday needs.
No need to thank us, 'cause we love to do it. :)
See you on the Creek.
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We get it, the holidays are hard. Figgy pies and sugar plums as far as the eye can see will often cause all of us to derail a year's worth of consistent healthy habits...but hey, folks, it's the holidays so give yourself a break.
A few days of decadence will not derail the other 360+ kick ass trips you've made around the sun.
In actuality, 12 days might even be the exact number you need...so we have 12 Days of Holiday Meals that you can try yourself and we've ranked them all so that you don't even have to waste your time with the crappy ones.
Happy Holidays from down on the Creek.
Check out the link Coach Jack uses in today's episode here: https://pudgefactor.com/twelve-days-of-christmas-themed-recipes/
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The best thing about the holidays is the time you spend with family, the good cheer, and the spirit of gratitude permeating the air.
AHHHHH, BAH HUMBUG!
We all know it's actually the opportunity to put the SMACKDOWN on your friends and family at the next holiday party trivia competition! That's right folks, get your pens, pencil, listen closely and see if you can beat the Two Bros at their own game.
See you on the Creek.
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The old saying goes, "win or lose, you can always learn something." Not a bad saying...especially as we enter Benchmark Month down here on the Creek.
This week on Grounds After Rounds, the Two Bros talk through some basic techniques for approaching each and every workout this month. Bottom line, not every workout should be a max effort, but every workout can provide a max learning opportunity.
So maybe flex those curiosity muscles and see what you can learn the next few weeks.
We like curiosity, it's kind of like our thing.
See you on the Creek.
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Espresso Shot for you this Turkey Week so let’s check out some Turkeys! And by that I mean let’s watch Coach Eric by himself react to a video of Exercise Fail videos via the YouTube. Yes, welcome to the internet. Watch people watch things. Enjoy!
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The Two Bros return to the ol' Google Docs and dig into some more of the Creek Peeps' Big Whys.
Why do you CrossFit? Why do you CrossFit at Fairwinds?
Want to hear yours on a future episode, send them to eric@fairwindscrossfit.com
See you on the Creek.
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We are joined this week by long time listener, first time guest, Hugh Michalski-Cooper.
One of the first Creek Beast OG's, Hughie's time on the Creek predates the creation of the Creek Beast program. From the early days in the garage and on the driveway in Kitty Creek, Hughie's been chopping wood and carrying water a long time.
Coach Jack sits down with Hugh to discuss an upcoming event down here on the Creek.
In support of both Hugh's IB personal project and a local organization named Gigi's Playhouse, Fairwinds will be hosting a community workout on November, 20th, 2021 from 7am-9am.
Details are in the episode and will be pushed out on all our social media and communication platforms, but if you have any questions, please feel free to email us at info@fairwindscrossfit.com.
See you on the Creek.
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Warning - it takes about 45 minutes for the boys to get to the topic this week.
Give them a break. They hadn't seen each other in about a week, there was lots to get caught up on, and Jack kept asking questions about super hero movies.
After some literary analysis of Cinderella, a few bad jokes, and a little bit of witty banter, the episode finally starts. If none of that is of interest to you, skip ahead.
At least we don't have adds, right?
See you on the Creek.
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We all know why we do CrossFit, but do we really know WHY we do CrossFit?
Well, this week we ask that very question and we got so many amazing responses that this will be the first in a multi-chapter series where we dig in and get to know people’s why’s.
We love this stuff and hope you do too.
We’ll see you on the Creek.
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A little mix up with scheduling this week but don't worry, we've got a prime-time guest for y'all! :)
More importantly, it's time to talk about the CrossFit Lift, Move, Work event and why you should sign up.
Don't want to spend $10...that's cool, we get it. Just come to class on Friday and you'll do the workout anyway. You can take that $10 and spend it on a pumpkin-spiced, double foam, no whip, triple dip venti latte instead. It's Fall, ya'll...time for those snuggies!
See you on the Creek.
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People often ask us what we do at Fairwinds CrossFit. The answer to that question seldom has anything to do with our ability to deliver world-class fitness instruction.
As we have said in the past, we aren't really in the fitness business, we are in the relationship business; and relationships start and end with the words we use to describe ourselves and those around us.
We love you all. We love seeing you succeed. And we also love seeing you be nicer to yourselves. So...it's time to be a little bit better with the words we use.
Coach Eric starts 'em early with his teens but for some of you, we're getting you a little bit later on that life journey. Either way, it's never too late to start using positive, action-based language that better supports your emotional and physical development.
So next time we no-rep you when you tell us you can't do something, believe us when we tell you it's for your own good.
See you on the creek.
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Do you ever wonder what makes this CrossFit stuff seem to keep working year after year?
It's a little thing we like to call efficacy...or efficaciousness...or effectiveness...or is that with an "a"... oh we don't know.
Words are hard. Let's just squat.
See you on the Creek.
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We've been at this for just over 4 years here on the Creek and we've shared lots of stuff with y'all.
But maybe there's a few things you still don't know about the Two Bros in a Box (hmmm, that would be a good name for a company, wouldn't it?) Well, grab an espresso, shoot it down, and strap in for a fast and furious 10 in 10 with Coach Eric and Coach Jack.
10 questions, 10 minutes. What could go wrong?
We'll see you on the Creek!
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As many of us know, the best part of leaving is the journey back.
This week’s guest knows a lot about long journey’s and we are excited to get the chance to learn even more about him. That’s right - it’s the man, the myth, the legend, Drew Bower. He’s been on before…he’ll be on again, ‘cause Drew knows a thing or two about consistency. It’s like our favorite thing, so in a way, Drew’s kind of like our favorite.
But don’t worry, we love all of you equally…in your own special ways.
Enjoy this week’s show and we’ll see you …
On the Creek!
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You may all have been wondering why there was a gigantic man-sized hole in the gym...well it was from Trevor Fox leaving us one day without even a goodbye.
Just kidding, he said goodbye; but not to Eric, alone, at night, with a tear in his eye.
And Coach Eric is holding a grudge.
This week we continue our "Where Are They Now" series and catch up with the one, the only, Mr. Trevor Fox. He's relocated to Tennessee, he's bought a house, and he and his wife have a new baby. Also, he's currently knee deep in all the Cialis you can eat so if you know anyone who needs some, let him know.
Take a listen, enjoy the banter, and remember...
We'll see you on the Creek.
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Maybe you’ve heard of him talked about at the gym.
Maybe you’ve seen a picture of him on the wall.
Maybe you’ve dreamed of him like Coach Eric and Coach Jack often do.
Maybe you’ve even had the chance to meet him in person before he moved on to the great state of North Carolina.
Whatever your relationship with Andrew Duncan is or has been…he’s back for another episode of Grounds After Rounds and the bros couldn’t be more excited.
The crew from the Creek talk about coffee, boots, bull riding, jujitsu, books, movies, TV shows, a little bit of fitness and most definitely tight pants.
Strap in, strap on, wait…what? Whatever, just shut up, listen up, and enjoy.
See you on the Creek!
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Last time we saw Coach Eric at the end of Act 1, he had some goals, he had a plan, and he was riding off into the sunset with a 40lbs dumbbell in his trunk so he could do workouts while on vacation.
Join us this week as we check in and hear how his time away from the creek went, what kinds of obstacles he faced, and if his plan to start his day with brushing his teeth led to some fitness gains.
We also take a little peak behind the programming curtain for those fellow CrossFit nerds interested in hearing how the sausage gets made.
Enjoy and we'll see you on the Creek.
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On the creek or off the creek, the folks from Fairwinds are always Creek People.
Join us this week as we check in with a recent "graduate" of the Fairwinds family, Shannon Corey.
From the great state of Texas, Shannon shares some of her adventures finding and joining a new box, let's us know what she misses about the creek, and gives us some tips from her new gym.
See you on the creek!
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We're sure you've heard the saying, "A picture is worth a thousand words."
Well folks, CrossFit Level 4 Coach and podcaster extraordinaire Jason Ackerman has close to 100,000 words about CrossFit, coaching, fitness, and life in general to share with us via his Instagram feed.
Mr. Ackerman has no idea who the Bros from Fairwinds CrossFit are, but that didn't stop them from having a conversation with him via a few of his recent posts. Who knows, maybe this is the beginning of a beautiful friendship.
If not, we'll always have the Creek.
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You got goals? Well, so do we.
I guess the question then is how do we reach them.
You may have heard Coach Jack and Coach Eric talk about this topic before but this time, Coach Eric courageously places himself in the hot seat.
Diagnosed with ADHD a few years ago, Coach Eric has spent some time figuring out what that means. Whether it's in his personal or professional life, he's never backed down from the challenge of keeping a sense of curiosity about his style of learning.
This time around, he's decided to embark on running a 10K...for fun? :)
Take a listen to the first of what should be an engaging and hopefully educational multi-part series from down on the creek.
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You've got CrossFit to watch. We've got CrossFit to watch. Ain't no one got time for this podcast stuff!
Seriously, folks. Go watch some wicked fast fitness.
We'll talk to you next week! :)
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We love consistency. But sometimes, being too consistent can start to feel an awful lot like routine. And, as we know, routine in the enemy of CrossFit.
That's why we also love ... VACATION!
You take vacations. We take vacations. EVERYONE TAKES VACATIONS.
But we also love checking in from vacation because we are CrossFitters and we are obsessed with finding out what everyone back home is doing.
This week Coach Jack checks in from his vacation with Coach Eric and Coach Shelley. They chat a little about how vacations switch-up the routine and let us learn things about ourselves, our athletes, and the philosophical meaning of life.
Enjoy.
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Recording blooper this week but the show most go on. In place of our regularly scheduled programming we bring you an “espresso sho hitting you with the hot takes and important bits and pieces to keep you grinding.
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The bros are back together again and get right into it with a discussion that ranges all over the place.
There may be a theme but they don't know what it is so enjoy some random thoughts and musings from down on the creek.
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She's trained as a Creek Beast. She's coached the Creek Beasts. Now she wants to bring the beast out of the adults. A true student of the program, Sophia has a passion for training and wants to turn that passion towards making us the best we can be. We are so excited for her to bring a new energy and perspective to our Coaching staff as we welcome 1/3 of the MC3 spawn to the FWCF Staff.
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We love summer time here at Fairwinds CrossFit because you never know what the creek will wash up on our shores.
Today's episode brings one of the OG Annapolis-area CrossFitters back into our circle, the wise and wonderful Jason Shand.
The bros sit down for a little couch session and cover all kinds of topics...Jack's long hair, liking Mat Fraser again, learning to pace in workouts, and why we are all still afraid of Ryan McCamley. If you don't know who he is, don't worry, he's a beautiful man who is absolutely lovely, but slightly scary.
Enjoy and get yourself out on the Creek...we'll see you there.
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No matter if you are brand new or have been doing this thing called CrossFit for 10+ years, there are moments during your CrossFit journey when you will come up against that nasty little thing called your ego.
Early in the adventure, everything is hard so knowing when to listen to your body to avoid burnout or injury versus simply trying to avoid the things you don't like is a relatively simple answer.
But as you get more and more experience, teasing out an answer to that question can get harder and harder.
Listen to Coach Jack and special guest, Coach Shelley, as they dig into the question and offer their perspectives.
Enjoy and we'll see you on the Creek!
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We've been doing this for some time now and if there's one thing we all share, it's the desire to be a little bit better. What that looks like and how we think we will get there is maybe unique for each person, but more often than not, it's the same ol' song and dance, just with a slightly different tune.
And that's ok...it means we are in the right place.
So, if you've been at this for 10 years, 10 months, or just 10 days, don't worry...we got your back and we are ready to ride with you as you make the journey towards finding that new "you."
See you on the creek.
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You got questions, we got answers. If they're not the answers you wanted, well, leave us a review with a better question. No promises we answer that one correctly either. :)
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Okay, okay, okay, we know. CrossFit is all about intensity. CrossFit is all about going hard. CrossFit is all about increased work capacity and he or she who does more work, WINS.
But what if it’s not all about that? What if it’s never been all about that? What if in the pursuit of those elite fitness goals, we kind of lost sight of our health - both physical and emotional?
We’ve been having this conversation for the past few months, but really, this is the conversation that CrossFit started in February 2001 when they went live with their first free workout of the day. Intensity - we keep using that word…we don’t think it means, what you think it means.
Join the conversation. We’ll be having it down here on the creek.
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Murph, Murph, and Murph.
Got questions, we got answers.
Murph is .... coming!
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You may have seen her creeping into the gym before the sun rises and wondered who this super fit, super friendly person was. Well folks, wonder no more.
Long time listener, longer time CrossFitter, first time guest - Mel McCamley sits down for a quick chat about the recent CrossFit Age Group Online Qualifier, training through COVID lockdowns, staying fit through major life changes like having 3 children, homeschooling, and all the other things life throws at ya.
And she lets us know what happens to your rope climbs when you do 110 GHD situps.
It's a fun ride on the creek this week...enjoy.
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We're comin' at you awfully fast folks. Better slow down and take a breath. NO TIME, GOTTA GO!!
I think that's the coffee talking.
Anyway, the boys talk rings...no not onion rings, gymnastic rings. They talk wings...the kind of wings that old athletes get because they are so strong. And they talk some other things.
That's right: Rings, Wings, and Things...coming at you at espresso speeds.
Stand Up...Hook Up...And JUMP!
See you on the Creek
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Cicada egg rolls, loud bird calls, and beautiful back porches.
Just another week on the Creek, folks.
Enjoy.
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You all are in for a special treat this week. The two bros sit down with Mia Jocic, a former Creek Beast and current bad ass.
Mia exemplifies everything we hope the community we have establish at Fairwinds could be. She is curious, she is consistent, and she is without a doubt courageous. That's why we often just simply say, "be like Mia."
From Mia's Go Fund Me Page...
"For those of you who don't know, Mia has a multifocal arteriovenous malformation (AVM) on the left side of her face. For the last 18 years Mia has battled this rare condition— an intricate, excessive development of blood vessels that few doctors are capable of fully treating. Her AVM will undoubtedly grow if it is left untreated, eventually putting her life at risk. We have finally found phenomenal doctors that are willing to take on her case in the near future. Each AVM is unique; Mia’s requires a multi-stage approach in which several surgeries are necessary to entirely and safely remove it. Life with an AVM has its own complications, but these have never held her back from successfully pursuing her education, athletics, and passions.
"Mia is a senior and Advisory Board member in the STEM program at South River High School. Here, she leads a school organization known as Seahawks Saving Shorelines, which focuses on shoreline restoration in the Chesapeake Bay. She has competitively swam for the Naval Academy Aquatic Club over the past decade, and is a 4-year varsity swimmer for South River. From Crossfit to cross country, she wholeheartedly throws herself into anything she tries. Mia is the youngest daughter of a family that emigrated from war-torn Former Yugoslavia as refugees and is a proud first generation American. She will be attending college in the fall and is passionate about biological sciences.
"Mia is an avid member of the greater Annapolis community and we now ask this same community to show its support for her. In whatever way you know my sister, your contribution is a way to reciprocate the care and love Mia generously shows to others. In light of the COVID-19 pandemic and its many hardships, any donation is graciously accepted and does not go unnoticed. We want to thank everyone who has been or is becoming a part of her incredible journey."
https://gofund.me/d50f6082
If you'd like to support Mia you can also buy one of our very own "Be Like Mia" stickers at
https://fairwindscrossfit.sites.zenplanner.com/retail-product.cfm?productId=3B7D8D41-C41B-4710-8C10-3DDE000EA027
Delivery not available...onsite pickup only.
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Don't worry, you didn't miss anything...Coach Eric and Coach Jack get right into the conversation that they have been having for the past month: The False Duality of Rx and Scaled...what are we to make of it?
There's lot to learn, there's lot to talk about, there's lot to do...so let's get to it.
See you on the creek!
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Remember your first official CrossFit class? Remember your first Open WOD? What if they were the same thing?
Well, meet Shannon Corey...'cause she just did that.
Shannon joined us via three fast and furious Foundation sessions during the middle of March. The very next day, we introduced her to her first official CrossFit class with 21.1. Welcome to the party, pal.
She crushed the WOD, cheered everyone else on, and came back with a big smile on her face asking if there was more...she's gonna fit right in down here on the creek and we are lucky to have her.
Meet Shannon...she's awesome.
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Wait, it's over? The Open is over? Well, what do we do now?
....
The Two Bros take a look at what's next for us down here on the Creek. We got lots of workouts, lots of burpees, lots of thrusters, lots of ... you know, fitness.
Time to get back into what we do well ... being curious, being consistent, being courageous.
We'll see you on the Creek.
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Astute listeners to this week's episode will notice that Coach Jack has some work to do on his active listening skills.
Well, guess what, we all get to keep working on our weaknesses because that's what makes us better people.
We are almost through the 2021 Open and for those athletes who are hearing this after their third event is posted and validated...well done, you made it! For those who still have to get it done, have fun.
Either way, this year's Open has been a great opportunity to explore WHY we are doing this fitness "thing." If, at some point in the last three weeks, you haven't asked yourself, "what the hell am I doing this for" then you might have missed an opportunity to dig into some good self-exploration.
But don't worry...we are going to be exploring again...and again...and again...because that's what we do down here on the Creek. We stay curious, we stay consistent, and we stay courageous. Hard things are hard because they are worth it and you all just did some pretty hard stuff.
Well done.
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The anticipation is over. The first week of the open is in the books. We are in the thick of it now.
And just went you thought the drama couldn't get any richer, the Fraser train decided to run a bit off the tracks.
Lots to talk about, lots to speculate on, lots of CrossFit nerdery comin' your way this week.
See you on the Creek.
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"I know what it's like...To feel so desperately...It's frightening. Turns the legs to jelly. I ask you, to what end? Dread it. Run from it. Destiny arrives all the same. And now, it's here."
The Open is here. We are ready. Are you?
See you on the Creek!
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One of the best known secrets of CrossFit is that athletes should always learn to move mechanically well and consistently demonstrate that movement. Then, and only then, add intensity. That is the key to safety.
But sometimes, safety just isn't that fun. CrossFitters like to go fast. CrossFitters like to lift heavy. And sometimes, pushing the envelope is what makes this stuff fun and keeps us coming back for more even when it hurts...a lot. So how do we balance the two urges? Where's the line and when do we cross it?
The Two Bros take a look at this age old question on the eve of the 2021 CrossFit Games Open.
Enjoy and we'll see you on the creek.
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What's The CrossFit Games Open all about - let the words tell the story.
The Two Bros are back at it and having a little fun with some word association. Enjoy and perhaps play along by leaving us a review or two.
We'll see you on the Creek.
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You may have been wondering who that new face in the familiar red coach's jersey was...well, there's a new bro in town, and his name is Danny.
Long time CrossFitter, new time Creek Person, Coach Danny comes to us via the Creek Beasts program. His speciality is making people strong but he and Coach Eric show he's got plenty of other talents so LOOK OUT!
Enjoy your introduction and we'll see ya' on the Creek!
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In the new world of Zoom, video chat, distance learning, and all the technology that keeps us connected, there's no reason for the Two Bros to miss a chat, even if one of them is out of town.
You may have noticed some sprucing up going on in the gym. Coach Eric and Coach Jack keep it short this week with a little Espresso Shot version of Grounds After Rounds and take a quick spin on the "why" behind all the spring cleaning.
If you haven't been down to the Creek in awhile, swing on by...we'll keep the lights on for ya'.
See you on the Creek.
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"Specialization is for insects. The competent man, more often than not, is written without explaining how he achieved his wide range of skills and abilities." - Robert Heinlein
In the world of CrossFit gyms, many programs begin to branch out and specialize in areas of expertise. Is this an effective business model? Is it beneficial to the athletes of that gym? Is it a good move for a coach looking to professionalize?
The boys from the Creek don't know but they sure do have some opinions.
See you on the Creek!
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Be Curious. Be Consistent. Be Courageous.
It's the one in the middle that makes the other two so powerful. Consistency of effort. Consistency of schedules. Consistency of showing up and being curious and being courageous.
But when does consistency become routine? Isn't routine the enemy in the world of CrossFit? What happens if we become a slave to our schedules?
This week, Coach Eric and Coach Jack take a look at what it means to be consistent while not letting it rule your life.
Enjoy and we'll see you on the creek.
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It's still 6 weeks away, but for Coach Eric and Coach Jack, the Open is HERE!
This is the most wonderful time of the year for us down on the Creek and we are excited to see what Papa Castro and his Fitness Elves have in store for us come March 11th.
If you've never done the Open or this is your 10th year, hopefully you'll share in the excitement.
And if you don't like the Open or have no interest, don't worry, the bros talk about a lot of other stuff completely unrelated to fitness, tell really bad jokes, and more or less accomplish nothing of importance.
Enjoy!
See you #onthecreek.
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New Years has come and gone and most likely, so have all those resolutions you set for yourself. That's ok...we still like you.
That same ol' you that was hanging out down here on the creek with us before is still the same ol' you we want to be hanging out with now.
So, let's forget about all those silly resolutions and plans for a "new you" and just focus on being consistent, being curious, and being a little courageous. We like the sound of that plan.
See you on the Creek.
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Turning and turning in the widening gyre...
Ready or not, the Open cometh again.
That’s right folks, it’s time for our yearly beat down from the great and wonderful Wizard of Fitness, Mr. Dave Castro.
But before the pain, we mean fun, begins, we’ve got lots of talking to do. So the boys get after it and do what they do best - make wild assumptions based on limited facts and misguided opinions.
So enjoy the party, listen at your own risk, and be warned that Fairwinds CrossFit can not be held accountable for any damages you may incur from believing anything you hear in this program but will continue to take credit for any successes you may experience in and out of the gym. :)
It’s time for the Open Season to begin!!
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Well, it's been a year. 50 or so episodes later, here we are at the end of 2020.
From video screens in our basements, to dumbbell thrusters and burpees under a tent, to frigid temperatures and open doors in the box, we have found ways to keep on keepin' on with our fitness.
Whether it's on or off the Creek, the Fairwinds community has been curious, consistent, and most certainly courageous. As always, it's been our pleasure to do it with ya' all.
Here's to another year in the books and many more to come.
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One of the coolest power couples of CrossFit, Taz and Pat Barber sit down and chat with the Two Bros this week, ala Carpool Karaoke-style!
Taz and Pat are the creators of Warmup and Workout, https://warmupandworkout.com/, the online programming and coach development service that we have been enjoying for the past few weeks.
But The Barbers are more than just world class programmers. Elite athletes in their own rights, they are also incredible parents, savvy business people, and really cool people. And they have some mad road tripping skills.
Enjoy this week's episode and we'll see you down on the Creek.
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No bro can be left behind so what does he do when he finds himself all alone? That's right, he finds himself a bro on the fly!
Please welcome back to the show, the one, the only - Andrew "Don't Tell Me My Wife is Stronger than Me" Duncan!
Just kidding, Duncan, your wife is stronger than all of us.
Anyway, enjoy this little trip down some fun fitness topics and be sure to leave lots of comments about how handsome Andrew Duncan is.
We'll see you on the creek!
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Just like WODs, sometimes the Bros go long, sometimes they go short.
In this episode, they go REALLY short. But like workouts, when it’s short, often the idea is that we get to bring the intensity.
So enjoy this short but intense shot of fitness nerdery.
We’ll see ya’ On the Creek.
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In the spirit of an effective holiday or travel WOD, the Two Bros get in and get out in under 30 minutes today.
The boys do a quick week in review, tell their bad jokes, though they weren’t that bad this week, and go down some interesting rabbit holes. Just like a good shot of espresso, the stimulus is the same but takes half the time to get there.
Take a listen. Get your quick fix. Go back for seconds if you think you can handle it.
We’ll see you on the Creek!
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We wrote it on our wall. We talk about it all the time. There’s a reason we made it our second core value.
Being curious is critical. Being courageous is great. But without consistency, everything just kind of fizzles out no matter how curious and courageous you are. To be honest, it’s probably the most important of all three.
It’s the glue that keeps everything together so be consistent, take a listen, and see what the Two Bros are up to this week as they dig into what’s been going down on the Creek.
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This week the Two Bros catch up on some quality humor, the week-in-review, and world-class weightlifting instruction that came to the Creek this past weekend.
Don't worry if you missed the seminar...we've summarized it for you here: we like to pick heavy things up and put them down.
CrossFit defined fitness in 100 words, well we did it 11. In your face!
See you on the Creek!
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You may have thought that CrossFit was all about the barbell and the crazy gymnastics moves. But, no. You. Would. Be. Wrong. It’s a running program.
That’s right. After a few awesome jokes, a quick week in review, and some of their normal witty banter, the Two Bros take a look at CrossFit.com’s historical programming trends, and guess what, CrossFit likes to program running.
Unfortunately, CrossFitters don’t always like running so there may be some room for cherry picking here folks. Either way, take a listen, let us know what you think, leave a review, and like us on all those SocMeds.
We’ll see YOU on the Creek!
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Fitness field trips, CrossFit Games analysis, bad jokes, and cold bitter coffee. This is a party you do NOT want to miss.
Take a listen. Leave a review. Get your butt to the creek and get in some fitness. Rinse. Repeat. That’s a good prescription.
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The boys are back...and Eric's got some news. No, it's not the baby, it's even better.
That's right, folks, the Bros have sound effects. LOOK OUT!
And, oh yeah, Eric and Meg had the baby. Welcome aboard, Ret. We look forward to the day when you snatch more than Eric deadlifts.
Enjoy, leave us those reviews, and we'll see you ON THE CREEK!
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It took us over 100 episodes to finally get the original bro in a box on the podcast, but it was well worth the wait.
Give a warm welcome to the one, the only, Andy "Thor's Hammer" Hunt. Some of you may have seen him blaze through one of our CrossFit Games Open Workout release videos. Or maybe you've only heard about him like a legend in some tall tale we've told before. Either way, we've got the real deal for this week's episode.
Andy brings the brains, the braun, and the beautiful golden locks...so take a listen, enjoy, and leave us those reviews.
We'll see you On The Creek!
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Just another week down here on the creek...and that means some fitness, some fun, and some food-themed WODs.
Coach Eric and Coach Jack take a look at the last week and review its stimulus, its intention, and perhaps go a little too far with their jokes. It's not a good episode unless someone gets offended, right?
Enjoy the show, leave us those reviews, and we'll see you on the Creek!
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The mornings are getting a bit cooler, the sun is setting a bit earlier, and the air is just a little bit crisper. That means fall is here!
What better way to celebrate than with a wonderfully crafted Maple Bourbon Almond Latte brought to you by your favorite Bros from Grounds After Rounds.
Don’t have your latte? Well then grab whatever beverage will put a smile on your face and join Coach Eric and Coach Jack for a few laughs, a little bit of CrossFit Nerdery, and a whole lot of awesomeness.
And while you're at it, leave them a review, smash that like button, or do whatever techy-thing that fits your fancy to let these gents know you are having a good time.
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Part 1 of the 2020 CrossFit Games is finished.
We know who is going forward. And like LL Cool J, we are goin’ back to Cali!
Strap in, hold on tight, and enjoy the ride folks because the intensity just went through the roof!!
We’ll see you #onthecreek!
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Once a year, the CrossFit Gods of Mount Castro descend to Earth for a breathtaking display of their fantastical fitness prowess. BEHOLD!!! That time has come once again.
But wait...there's more...
This year we not only get one bodacious bedlam of beach body bonanza...but TWO!!
That's right folks, the 2020 Games are coming to you via two thruster filled weekends and the Two Bros give their thoughts on how part one is going to unfold this weekend.
WARNING NO ACTUAL FACTS OR EXPERT OPINIONS ARE PRESENT IN THIS PODCAST
Enjoy and we'll see you #onthecreek
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In April 2007, the CrossFit Journal offered its prescription for elite fitness, “constantly varied, high-intensity, functional movement.”
In this week’s episode, the Bros take a trip to CrossFit Nerdville and define some of those terms. Variance…check. Functional movement…check. High Intensity…check.
But don’t worry, they also tell some bad jokes and get WAY off topic, at least twice, so basically, it’s a normal episode.
Enjoy from on and off the Creek!
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This week, Coach Eric and Coach Jack take a little side trip into nerd-land and spend the first 15:00 talking about superhero movies. If you only have 30 minutes, probably best to skip that part.
But if you want to get the real pay-off and understand the references to Joseph Campbell's "Hero's Journey" it might be worth your time.
And if you have an extra hour, check out some of the source material here: https://youtu.be/FatBfWbgTZM
Who are the hero's in our gym and how do we define what that means? Is it appropriate to use the Hero's Journey as a template for celebrating the accomplishments of our athletes? What's the worth and/or danger in exploiting that metaphor?
That's the topic this week. Enjoy the ride.
See you #OntheCreek!
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"I've got eight bosses, Bob."
Well not really, but we do have a new CEO and owner of CrossFit. We know, that's old news, but we like to take things a little slow down here on the Creek. Except our CrossFit, that we do really fast.
Anyway, the boys take a few minutes this week to talk about CrossFit's recent Town Hall, then they take a little trip down memory lane to be thankful for the last three years as an affiliate. Finally, they close out the week with some award winning jokes.
You. Are. Welcome. :)
Enjoy and leave us those reviews. Or not.
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Virtual Coaching: Do you take the red bill or the blue pill?
Perhaps the allusion to the 90's classic, The Matrix, isn't QUITE accurate, but the reality of today's world is that we are experiencing a significantly more "virtual" existence than we have in the past.
As such, Fairwinds CrossFit has shifted some of its coaching focus to virtual platforms. In this Espresso Shot episode, Coach Eric and Coach Jack take a few minutes to dig into what that means.
Enjoy and hit us up on Instagram, Facebook, the reviews, or info@fairwindscrossfit.com if you have questions or comments.
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Sometimes life gets busy. Sometimes we just don't have the time to enjoy that whole cup of coffee. Thank goodness we have...Espresso Shots!
Over the next few weeks, Coach Eric and Coach Jack will be hitting you with some quick shots of GAR. Got a topic you want covered, drop us a line. Keep it short. Keep it smooth. Keep it comin'!
See you on the Creek!
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The boys are back at it and this week they take a little time machine to July of 2009.
Whether the 2020 CrossFit Games happens or not, Jack and Eric have decided to start getting excited about watching some CrossFit.
To be honest, what's better than watching CrossFit on your own…that’s right, watching it with the Two Bros! And that means...SNATCHES!
In 2009, CrossFit Games athletes made an attempt at a one-rep-max snatch and the results were, by today’s standards, a little less than impressive. Flash forward a decade - the performances at the 2017 Games one-rep-max snatch event were, comparatively, herculean.
The Bros examine what made the difference, how they think CrossFitters are getting so strong so fast, and why the women athletes are actually even more impressive than the men.
Listen along, enjoy the show, and leave some reviews.
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Coach Jack manned the helm last week as he sat down for another episode of Keeping Up With the Creek and this week, we switch roles. With Jack away, Eric will push play...and record at some point, with guest Will Lanier of the Out Foundation. FWCF will be hosting its first Out Athletics event and will be hosting the first hybrid event done by the organization. Will has been building this up for 9+ years now and has grown into something more special and much larger than he ever expected.
Make sure to check out more of will on Instagram @willlanier_ and @out.athletics and @theoutfdn
Head to www.outfoundation.org for more information on our and any other upcoming events or ways to support.
See you on the creek!
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You know him as the quiet guy in the corner constantly crushing workouts, but Joe Leonard is anything but quiet.
This week, Coach Jack sits down with the one and only Joe Leonard and digs into his back story. Where did this humble rockstar get his start? What’s his reason for coming to Fairwinds CrossFit? And most importantly, how did he get so good at box jumps?
Take a listen and get all the answers you’ve been dying to know. And when you're finished, leave us a comment, a review, or just a 5-star rating.
If you want to tell us your story, hit us up for a sit down…we’ll bring the coffee.
See you on the creek!
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If you read the title of this week's episode and immediately tried to tickle yourself, then you are in the right place.
The Two Bros take some time this week to look ahead to what's coming, how the programming is going to play out over the next few weeks, what's been ticking inside their heads, and how hard it is to tickle themselves.
Don't worry, they keep it clean, folks.
Enjoy and leave us those reviews!!
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Lots has happened in the world of CrossFit. But from the ashes of the fire, a new phoenix has risen - welcome to the party Mr. Eric Rosa. The Bros sit down and talk a little bit about their first impressions of the new Boss.
However, it wouldn’t be an episode without a little bit of professional wrestling and some slightly inappropriate jokes.
Enjoy and happy birthday, America.
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"Words have power. Words are more than their dictionary definition.... Words are how we process the world, how we form our societies, how we codify our morals" - Ijeoma Oluo
To have conversations that matter, we must first define our terms. Today the Two Bros do some prep work for the upcoming Fairwinds CrossFit book club. Grab your pens and pencils, kids, it’s time to go to vocab school.
A special thanks to Dr. Joan Shifflett for doing the hard work of taking notes and sending them along pre-recording session.
Enjoy and leave us some reviews if you have questions. See you #onthecreek
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The Bros in a Box sit down this week and try to catch up with each other and the rest of the Creek community.
Jack and Eric made a decision to stay with CrossFit and asked for the community's feedback. This is just the start of the conversation.
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Jack and Eric break their quarantine and are back in the studio.
Catch up on how Murph At Home 2020 went, what the future of in-person classes looks like, and how fitness prevailed over the last 10 weeks, despite people being stuck in their houses.
This CrossFit stuff actually works, who knew?
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Joanne and Amber Gethin put the power in power couple!
Whether its throwing heavy weight around the gym, laying down the law in the courtroom, or hitting us with world-class cuisine, these ladies are a one-two punch combo!
As usual, the boys were pleasantly surprised to learn more about what Creek people do outside the gym and really enjoyed hearing how Joanne and Amber met.
And of course, if you haven’t checked out Real Food Annapolis (https://www.facebook.com/RealFoodAnnapolis/) for all your meal prep, shopping, and catering needs, what the heck are you waiting for?!
Enjoy this week's episode, leave us a review, and let us know if you’d love to sit down and catch up #offthecreek with the Two Bros in a Box.
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All great business leaders say never mix work with pleasure…but what to do they know? The Two Bros in a Box flushed that advise down the toilet years ago and have been running Fairwinds CrossFit ever since.
Sometimes, though, the absence of boundaries between CrossFit and everything else can ask a lot of the real brains behind this operation, Nicole Ryan and Meghan Heup.
Join the boys as they sit down with their wives and dig into the things that they like and the things they don’t like about Creek Life; and it’s tendency to consume everything Jack and Eric do.
More importantly, we finally get to the bottom of why Eric’s jokes are so funny.
Enjoy and leave us a review…5-stars if you please!
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She’s not here for a long time but she’s here for a good time and we HOPE she’s doing that at Fairwinds.
This week we sit down with Dr. Aimee Hymel, a board certified surgeon from the great state of Louisiana and a one-of-a-kind Creek Person.
We’ve been lucky enough to have this Bayou Bengal grace us with her presence as she puts all 3 of her degrees to work. A Jill of all trades in the surgery game we get to see what really makes Aimee tick as she is getting ready to head back down south to continue changing lives and saving lives.
Make sure to watch and/or listen to this one and get to know Aimee while you still can. Give us a like, a review, or just some good thoughts...we miss ya'.
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Join the Two Bros in a Box as they catch up with their old friend and new-ish Creek Person, Tony Bocchichio.
An OG of the CrossFit world in and around Annapolis, Tony B has seen CrossFit in Annapolis grow and adapt over the last 10 years. The obstacles of a few weeks in quarantine won’t keep him from getting his gains, or from building a new shed in his backyard.
Enjoy some trips down memory lane, the random advise on home-schooling, and all the arm-chair quarterbacking in between.
If you like what you hear, leave us a review and let us know if you want the Two Bros to catch up with you #offthecreek!
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Long time listener, first time guest - Kevin Mish finally makes it on the podcast!
Who knew it would take a global pandemic to finally hear the sweet sound of Kevin’s voice coming to you via the internet.
Kevin and the Two Bros dive into the impacts, both good and bad, of virtual vs physical office work, the importance of shared suffering in building a community, and what this all means for the future of gym chalk. Just kidding about that last part.
If you’ve got a hankering for a little Mish, take a listen. Afterwards, leave us a review, like the episode, or just send us a text and let Eric know how good he sounds.
We’ll see you #offthecreek.
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You know him, you love him, you’ve been waiting to hear all about him…that’s right, it’s the man, the myth, the legend - Dr. Chad Haynes.
I don’t care where you go, someone knows Chad and they’re always glad he came.
Join the Two Bros as they dig into Chad’s history with starting CrossFit, his trials and tribulations with staying consistent through the years, and his most recent success in transitioning to a 100% virtual work day.
Plus, get yourself a notepad and a pencil, because Chad drops some knowledge and goes full send on some legit PhD-nerdery!
We hope you enjoy some fitness for your mind and please leave us a review.
See you #offthecreek!
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Quarantined and socially distanced - we've got all the time we need now (supposedly) so why not catch up with all the people you’ve been meaning to keep up with but just couldn’t find the time.
First up - your favorite Fairwinds couple, Rye and Ky!
Whether you call them Rye and Ky, Rye-Ky, or Kylo Ren, these two are famous down on the Creek. Smiles, high fives, and hugs for anyone who needs one, Rye and Ky make any party go from a soft 7 to an off the chart 11!
Coach Eric and Coach Jack dig into the dynamic duo’s story about how they met, what brought them to CrossFit, and finally what brought them to Fairwinds.
Exciting, insightful, and downright fun…it's a ride worth taking this week.
Want to hang with the Two Bros and catch up? Leave us a review. Shoot us a text. Send us a carrier pigeon…we’re looking to catch up with the Creek and you could be next!
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If we are going to be stuck in our houses, we might as well get something out of it, right? Well, get on board the Positive-Vibe Train with the Two Bros 'cause we're leaving the station.
Coach Eric and Coach Jack take a page out of Ryan Holiday's book, The Obstacle Is The Way, and explore how the last few weeks have offered some amazing opportunities for growth and improvement.
Whether it's finding creative ways to use those odd objects around the house, learning some new gymnastics movements, or refocusing on your nutrition, there are a lot of positive outcomes available during these tough times if you are willing to shift your perspective, just a bit.
And who doesn't love more burpees!!
Grab your earbuds, listen along, and when you're done belly laughing at the boys #offthecreek, leave us a review.
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We all thought we’d have to wait until April for the release of The Fittest, but due to the power of social media and a flurry of Apple iTunes pre-orders by CrossFitters around the world, the reviews are in…and IT’S A HIT!
The Two Bros [out] of the box sit down and review the movie, taking into considerations its role in the cannon of CrossFit films. Spoiler Alert: THEY LOVED IT!
Unless you are Pat Vellner, it’s 5-star reviews all around, two thumbs up, watch it again and again. We promise you won’t be disappointed.
Hopefully Eric’s smooth baritone and Jack’s razor sharp analysis have kept you entertained. If they have, or even if they haven't, leave us a review and let us know how week 2 of the quarantine-state has been treating you.
We’ll see you OFF the Creek!
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Plot twist, the boys aren’t hosting this one. And actually, they are no where to be found! In the world of COVID-19 seemingly no rules apply, and Grounds After Rounds is no different - so on this episode, Coach Elle takes over the podcast.
Coach Elle sits down with two of the Beasts - Anna and Julia. The gals discuss the Beasts program as a whole as well as COVID-19 school closures and sports cancellations. How does this impact senior year of high school? How does this impact a season of spring sports? The Beasts provide some brilliant insights on the local impact of this global pandemic.
Give Elle and her guests some love and let us know if you want to hear more of this kind of thing...'cause Elle is ready to deliver...perhaps on a whole new PODCAST! Let's hear it in those reviews, folks.
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Despite all that’s going on in the world, the boys decided they still wanted to talk about CrossFit. Huh, that’s weird; well, maybe it’s not that weird. :)
This week, Coach Eric and Coach Jack continue their conversation about the evolution of CrossFit films and media. From the early days of Every Second Counts to the pre-release of The Fittest documentary, Eric and Jack look at how the movies and media about CrossFit have transitioned from grassroots-biographies to legitimate feature films.
In the end, they get stuck on the question, can a media company truly create an unbiased examination of itself? If nothing else, what better time than now to hunker down and get caught up on the CrossFit films you have always wanted to watch but could never find the hours in the day.
Enjoy, and as always, feel free to join the conversation with a 5-star review. We’d love to read your thoughts, glowing praises, and of course, your accolades for Eric’s smooth baritone, Jack’s expert observations, and the boys’ witty banter.
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The boys are taking it on the road, to your house, via the interweb, on the Zoom.
Social Distancing is the order of the day and Coach Eric and Coach Jack sit down…a few miles apart…to talk about how the Creek People are doing with the new developments in, around, and outside of the box.
No one knows what the future holds for our day to day lives for the next few weeks, but what we do know is that the Fairwinds Community, on and off the Creek, will keep doing what we do - being curious, being consistent, and being courageous.
So hear how the Two Bros (out of) a Box are finding ways to keep their folks and themselves physically and emotionally fit in these unprecedented times.
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We like movies. Do you like movies?
We like CrossFit. Do you like CrossFit?
We REALLY like movies ABOUT CrossFit? We bet you do too!
If so, then get ready for an amazing few weeks on Grounds After Rounds. Coach Eric and Coach Jack take a little trip into the video vault and revisit some classic CrossFit media.
First up, the seminal documentary about the 2008 CrossFit Games, Every Second Counts. Along with this fan favorite, the Two Bros unpack the impact of a few other gems, namely the two personal interest pieces released after Mikko Salo won the 2009 CrossFit Games and Graham Holmberg’s spotlight feature following his victory at the 2010 Games.
The boys make some arguments about how these films hold up to 2020 standards, what kinds of impacts these early media products have had on what’s out there now, and they explore how these “older” pieces can help serve long time and the newbie CrossFitters today.
Get your earphones fired up and buckle in for a delightful trip down memory lane. We’ll see you on the "Ranch" via the Creek. :)
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In our experience, the best programming unapologetically and consistently follows the original CrossFit prescription - functional movements done consistently well at high intensity four to five times per week in combinations of couplets and triplets across a variety of time and modal domains. The simplicity and elegance of this prescription is both the reason for its success and the thing that makes it so hard to implement well.
Keeping things simple doesn’t always mean it’s easy. We can all fall victim to the need for doing things we THINK are better than what we are currently doing. We want to see the results but sometimes, even more important, we need to believe that we are doing something that will get us the results. The stories we tell ourselves can both serve us and blind us in the pursuit of observable, measurable, and repeatable results.
These are the stories that when they serve us keep us consistent and engaged. But when they blind us, we get distracted and start chasing the fancy new program, or the hottest new idea. We keep looking for that next personal record forgetting that it’s the simple elegance of the original prescription that got us and will keep us in the game.
So how do we find the balance? How do we keep things simple, elegant, AND fun and exciting. That’s the story we dig into this week. Enjoy and leave us your thoughts.
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You may have seen him in the gym. You may have seen him around town. You’ve definitely seen him burning up the leaderboard on SugarWOD. Today you get to hear all about the wonderful, the exciting, the fantastic Mr. Alex Ray.
Alex makes wearing leather NoBulls LOOK GOOD so it makes sense that he also makes wearing his heart on his sleeve cool. Most importantly, we love how gracious he was to share his story with us.
Alex is a long time Annapolitan who came to CrossFit and Fairwinds via an interesting journey. We dig into some of his past, we hang out a little with his present, and we find out what he’s got in store for the future with his ongoing initiatives at his company Brave Fitness (https://brave.fit/) and through his work with The OUTWOD Foundation (https://theoutfoundation.org/outwod/)
Stick around until the end for a special deal and of course for Eric’s awesome joke. Or because you are stuck in traffic.
Enjoy!
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We asked what you wanted to ask, you asked it, and now we answer it. That's right, it’s time to pull back the curtain to peer into the minds of the Coaches and see what’s in there. Be careful, you may not like what you find.
Also, be advised for all those who asked some great questions - we tried to get to all of them but we may have gotten a bit off track or gone a little long from time to time. Surprise, surprise.
Some things to note, we covered some important upcoming Box Events, so if you didn’t catch them, or your are a visual vice aural learner, here’s what’s important:
Saturday, February 22, 2020 - CrossFit Competition Information Session: Alex Ray and Kathy Novak will be holding an informational session after the 8am class to gauge interest and answer questions concerning an upcoming competiton on April 25, 2020. Come get the info, see if it’s something you want to do, or just come to the 8am class, get fit, and hang out for a few minutes afterwards.
CREEK MONSTERS ASSEMBLE!! Coach Eric is starting the Sunday Creek Monsters sessions again. Read the newsletter for details, or ask Coach Eric for the specifics. Bottom line - you got kids under 12…they want to get fit and have fun…got an hour on Sunday morning? Get them to the Creek ASAP!
SAVE THE DATE: APRIL 18, 2020 - Refuse to Sink. We are holding a special fundraising event for Liz Blanc and her family at the box on April 18th. We will have a night of music, food, libations, and fellowship…as well as a Silent Auction filled with cool swag. More details to come. If you want to donate items to the silent auction, please contact Nicole Ryan at ncryan74@gmail.com or see one of your coaches.
Enjoy this week’s episode!
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As far as movements go, the Snatch seems to generate more conflict in the CrossFit-nerd world than almost anything else we do in the box. Folks are consistently asking is the “risk” worth the “reward?”
If we agree that this lift requires a lot of strength, stability, mobility, speed, power, accuracy, agility - see where we’re headed? - then it would seem that we should definitely be snatching. But when viewed through the lens of how much time and effort it takes to perform the movement at the highest levels like a competitive olympic weightlifter, it's easy to classify it as an unnecessary part of your gym programming.
But didn’t that Glassman guy say something about the needs of the olympic athlete and the needs of the average person varying in degree not kind? If we break it down, scale it, and make it worthwhile for the elite athlete AND the average person, doesn't it serve a purpose in helping everyone achieve and maintain a healthier, FITTER life?
Find out on this week's episode as we dive deep into this topic on the longest running, weekly episodic podcast that covers the field of CrossFit and has discussions about life in Annapolis, south of Forest Drive, and is called Grounds After Rounds.
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We are 100!
When’s the last time you did 100 of something? Yep, Angie. We did it at the gym a few weeks ago.
Well, Coach Eric and Coach Jack have reached 100 episodes of Ground After Rounds. 1 episode per week. Week after week. They’ve slowly chipped away and now find themselves in triple-digits.
What started out as a fun little project has turned into something a bit more. Where it goes from here, well, that’s anyone’s guess.
Strap in and come along for the ride 'cause..here...we...GO!
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Follow your passion, they say. Be your own boss, they say. Do what you love, they say. What they don’t say is that owning your own business in the micro-gym space can sometimes be the very thing that ruins what you love. But not for Coach Eric’s mother-in-law, Kim Lutz-Madden of Grow Yoga Studios.
Eric was on vacation this week but in the true entrepreneur spirit he found a way to get the job done and invited Kim to sit down with us to look behind the scenes of owning a small business.
Kim’s a tried and true small business owner and this time around, she’s doing it right. Check out her studio at www.lovegrowyoga.com or if you find yourself in North Beach, MD, stop in and take a class.
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Coach Eric and Coach Jack find themselves all alone so what better time to talk about...themselves!! Well, they do talk about about themselves but they also talk about the box. The Two Bros dig into the new business systems they've implemented recently and explore why some of them seem to be working and some don't. Not interested, that's okay, because they then apply that to some personal goals and intentions that they've had success with and how you may apply that to your life.
Have fun. Listen well. See you on the Creek!
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This week Coach Eric and Coach Jack punch way above their pay grade and brighten up the joint with some legit expertise - Dr. Robin Ortiz.
From her website, https://www.drrobinortiz.com/, Dr. Robin believes "food is thy medicine" and a whole foods plant-based diet is the key to preventing and reversing many common chronic diseases including diabetes, cancer, and cardiovascular disease. She has studied plant-based nutrition, promotes its ethical sustainability in practice, and cooks almost exclusively vegan for herself and her loved ones.
With that said, Dr. Ortiz also recognizes that effective and lasting relationships, whether between doctor/patient, coach/athlete, or just person to person, only develop when we meet each other where we are. Her philosophy is that, “the good physician treats the disease; the great physician treats the patient who has the disease”
So jump in with your favorite two bros on the Creek and put on your thinking cap ‘cause “Doctor, Doctor, can't you see I'm burning, burning.”
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What’s your relationship with your food? Supportive? Destructive? If you’re like most people, it’s probably complicated. We sit down with Kathy Novak and explore how to explore that relationship.
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Holiday schedule got you down? Too many late nights? One too many cookies? We got your back. Coach Eric and Coach Jack talk about some holiday fitness fixes.
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You know her, you love her, now you get to be coached by her...Coach Shelley is on the loose!
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Coach Eric and Coach Jack join some Creek people WAY off the creek to get their sweat on late into the evening...enjoy the burn!
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...and wave them like you just don't care!! Coach Eric and Coach Jack welcome some [solidcore] gurus to the mug to have a little chat. Enjoy.
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Have you ever heard of [solidcore]? Well we never had until now. Time for Chapter 3 of our Fitness Field Trips...this time we're gonna feel the burn!
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Coach Eric and Coach Jack weren't sure what to talk about so they talk a lot about a little. It's a lot to handle.
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It's sweeps week! Coach Eric and Coach Jack go big time and cross paths with Coach Jason Fernandez of Best Hour of Their Day.
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Coach Eric and Coach Jack get jiggy with it and finish their second fitness field trip series with some awesome jazz hands!
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Coach Eric and Coach Jack get schooled on the science of dancing for exercise. This ain't your grandma's Jazzercise folks.
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Coach Eric and Coach Jack start down a new road of fitness field trips...time to get Jazzy!
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The Games are HERE!! What do I watch? Who do I listen to? What do I read? All the stuff, all the time, what if I miss something? Not to fear, Eric and Jack have your back...listen and learn!
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Eric and Jack close out their first fitness field trip mini-series with some visits to a couple different yoga studios. Enjoy (we did)!
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"Real knowledge is to know the extent of one's ignorance." - Confucius. Coach Eric and Coach Jack explore their ignorance with the help of a new yogi and friend, Caytie Matta.
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....or are you just happy to see us? Yo, bro, do you even Yoga? We do! SPOILER ALERT: the most important question we ask is if it's a soft or hard "Y"? Take a listen and find out!
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Coach Eric and Coach Jack are taking their fitness on the road. Listen, leave a comment, send us some ideas of where to go!!
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Level Method, we don't need no stinkin' Level Method...or maybe we do. Listen to these week's episode and let us know what you think.
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Coach Eric and Coach Jack take a look at how they’ve developed as coaches and what they look for in the profession as they continue to hone the trade.
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This week Eric and Jack explore a popular topic in the fitness world: the dreaded plateau. Take a listen to see how plateaus might actually be the key to mastery.
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Coach Eric and Coach Jack explore the reasons behind the Foundations class and how it makes for better experiences.
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You are perfect as are we. But we all make mistakes. Coach Jack and Coach Eric explore some of the more common CrossFit mistakes.
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Memorial Day Murph is over so that must mean SUMMER'S HERE! Before you head out to the beach or bay, take a listen to Coach Eric and Coach Jack's tips. Enjoy.
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Coach Eric and Coach Jack have been apart too long. But not to worry, they're back together and jump right into it with the question: why do we weightlift? Enjoy.
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SHE'S BACK FOLKS! Take a listen once again to the great and wonderful Liz and her "chipper" approach to life. Enjoy one from the archives.
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We take a step back from all things CrossFit and dive into all things Eric. Step into the mind of Mr. Heup...
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SPOILER ALERT: Coach Eric and Coach Jack saw Avengers: Endgame. They talk about it. They talk about how it relates to CrossFit. And then they talk about more Marvel Stuff. It's a nerd-fest, folks. Enjoy.
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Drew is the definition of OG at Fairwinds CrossFit. He was with us before we were Move, Learn, Succeed and he’s been with us every step of the way. It's time for the legend of Drufus!
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Coach Eric pokes the bear and asks what's with all the Hero WODs? Just kidding but seriously, it's time to hook up and get ready to JUMP folks! Enjoy.
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Coach Eric and Coach Jack take a look at CrossFit's 10 General Physical Skills and what they mean for us as athletes.
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Coach Eric and Coach Jack talk about time management by thinking in "buckets." You may have heard it all before, but probably not with Eric's awesome dad-jokes. Enjoy!
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Coach Eric and Coach Jack wrap up the Open.
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Coach Eric is alone and unafraid as he brings to the mic some of his original Creek Beasts! Come meet the future of CrossFit-ness!
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WARNING: If you don't like listening to dudes talk about CrossFit, you might not like this one! Lots of bro talk this week, but we promise, it's clean. Kind of. :)
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You all know and love her so Eric and Jack welcomed our one and only Coach Amy to the mic. Take a listen and learn something new!
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Coach Eric and Coach Jack talk about the Open: their experiences, opinions of 19.1, and how the first FNL went. Enjoy!
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Coach Eric and Coach Jack tackle YOUR questions. Thanks for the submissions and we hope you enjoy the answers.
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This week Coach Eric and Coach Jack do a little postmodern deconstruction of the CrossFit Open and what we can expect in the coming weeks. Wait, what? :)
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In this week's episode, Coach Eric and Coach Jack take a look at CrossFit's Theoretical Heirarchy of Development. If you want to read more, check out the "What is Fitness" article from Oct 2002!
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Coach Eric and Coach Jack take a break from their recent deep dives into all things CrossFit and catch up on what's happening on the creek.
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Coach Eric and Coach Jack dig into some listener responses and explore the CrossFit Health initiative a little bit more.
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Meet Dr. Lauren Vigna (http://www.firstcaremedcenter.com/family-practice/) and Dr. Hamilton Stapell (http://www.hamiltonstapell.com/) who joined us to explore the recent “pivot” in the CrossFit movement.
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Whether it’s your first or fiftieth class at Fairwinds, anyone who’s been to the 5:15pm knows Joy. Joy’s journey to the creek has been pretty phenomenal and we are excited to share it with you.
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Coach Jack and Coach Eric welcome the new year by looking at some new changes in and around the CrossFit world.
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“History cannot give us a program for the future, but it can give us a fuller understanding of ourselves, and of our common humanity, so that we can better face the future.”
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In Fairwinds Origins, Chapter 2, we meet Mrs. Shelley O'Neil. Her heart's as big as Texas, so it's a good thing she's from there...say hello to Shelley!
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Open Gym? No thanks. We may have to agree to disagree on this one with some of you but hey, that's what makes for good conversations...
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Coach Jack and Coach Eric play word association again and Coach Eric performs the Heimlich...wait, what?
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Origin stories have a special kind of power to provide exciting back stories and redefine our understanding of our favorite characters. In this new series, we explore our community’s origins, one Creek-person at a time
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Ah, to compete or not to compete in "exercising for time," that is the question. Or at least, it's the question Coach Jack and Coach Eric ask during this episode.
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Coach Jack and Coach Eric breakdown their view on goals, setting goals, reaching goals, and how if you say "goals" enough times, it starts to sound really weird (you know you just tried it!)
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Coach Jack and Coach Eric try their hand at some Feminist Literary Theory...and fail. Have a listen and be nice in the comments. :)
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Coach Jack and Coach Eric sit down with the newest member of the Fairwinds family, Stephanie Disque of Mobile Performance Therapy. They cover hickies, Sex on the Beach, and cupping...clothing is optional - #notreally - y
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When CrossFitters talk about Nanos, they usually mean their shoes...not this time. Say what?!!
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Coach Jack and Coach Eric take the psychology train to knowledge town and dig into Carol Dweck's concept, "Growth Mindset" ... ALL ABOARD! ps. sorry for the weird sound, the microphone settings got messed up :(
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Coach Jack and Coach Eric's wives say they are like a married couple but they can't afford couple's therapy so they recorded a podcast instead. Enjoy the train-wreck.
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Doing 100 reps of anything is hard. Now how about losing 100 pounds. Find out how Charity did it by simply learning to love a little. This one is a keeper!
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Coach Eric and Coach Jack discuss the benefits and dangers of introducing more competitions to the Fairwinds Community. 3-2-1...Go!
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Coach Jack and Coach Eric close out the Barbell for Boobs series with a little more history and the final few hints for WOD #4.
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Join Coach Eric as he sits down and chats with our bro from across the bay, Jason "Shandy-Pants" Shand. They cover all things Barbell for Boobs, and a bit more.
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Jack and Eric are reunited! No microphone, no plan, no problem. They hit record and dig into the topic of Health. Get ready for quite a ride.
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You asked, Coach Jack answered. A short back and forth with your questions.
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The boys are back at it. Eric and Jack examine what makes a good coach, after talking about lots of other stuff! Imagine that.
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Meet one of our coolest members - Elle Wells. She drives and awesome jeep and looks cool in hats. 'Nuff said.
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You fear his dance moves and wish you had his amazing hair. Get to know the man behind the myth - Andrew Duncan is here!
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“Never half ass two things. Whole ass one thing.”-Ron Swanson. We take this advice to heart when deciding what we commit to in our gym. From programming to fundraisers we want to give our people the best we can and
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What the heck is a macro? We don't know but we spend a whole lot of time pretending we do. Just kidding, kind of.
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The CrossFit Games are over - wow what do we do? Coach Jack and Coach Eric recap while watching some professional exercising.
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With your two favorite Bro Coaches not having had the opportunity to nerd out as much the last few weeks, the floodgates have opened and you are the benefactors of us getting together around this special time of year! En
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You've heard us mention him from time to time, and you've certainly heard us screw up the name, location, and offerings of his company but now you have the chance to meet the man, the myth, the legend: the one and only T
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You know her. You love her. You miss her. Caroline Coleman recently headed up the road to the United States Naval Academy for the start of her Plebe Summer and she took time out of her CRAZY schedule to write (not type)
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In this episode we sit down with Nicole, Monika, and Shelley to talk about their recent success with our nutrition partner, StrongerU. Join us as we explore all the ins and outs of counting your macros, riding mopeds, an
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When the athlete’s away you still get to play! You may take the time to get away for a vacay but your fitness still needs to be on point. This week we share how you can stay on point with minimal to no equipment, help
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Step into our somewhat large and likely sweaty shoes as we get you behind the curtain of what coaching a class can be like. With the beginning of our new baby coaches careers we thought giving you an understanding of wha
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We dug deep into the thoughts of another well known CrossFit coach with a podcast and discussed his 10 essential "Don't Do's" for life. What do they mean to us? What do they mean to you? What do they mean...in general?
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CrossFit and life can have so many parallels. This deadlift is like lifting a heavy box off of the floor. This muscle-up is like me climbing out of a pool. Well, Liz took everyone’s favorite, a Chipper, and said “thi
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We take some of our favorite CrossFit buzzwords and describe what they mean to us. Health,Intensity, Injury and many others that may come to mind when you think CrossFit!!
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FWCF BFF Sarah Weiner....McElheny...McElWeenie...is in town this weekend and we thought “She’s kinda interesting. Maybe she’ll make our podcast kinda interesting.” We also wanted to make sure to plug the debut of
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Sometimes the best things in life go unplanned. Like this week’s podcast! We decided to talk about the CrossFit Regionals...and that’s as far as we went. So enjoy listening to us watching people workout. Brought to y
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Our bro from across the Bay drops by to talk Hero WODs, Fundraising and “Coach”.
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Veteran, Hero, Olympic Gold Medalist, Speaker and doer of many other amazing things. We sit down with Brad to discuss finding positivity in loss, challenges, fear and “Delta.”
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Special guest reschedules so here we are just doing what we do best. Talk amongst ourselves. Enjoy!
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Back by popular demand, Carrie Anne is back and is ready and open to sharing the struggles she had with herself and food prior to joining the world of CrossFit.
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The flood gates have opened and we let you, the athletes, ask us anything you want. No surprises here as they’re all CrossFit related. ENJOY!!!
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This episode we welcome Carrie Anne into the “studio” as she looks to spread her message of “self love” through CrossFit just as she does through the lense of her camera.
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A lot of has happened since our last podcast so we’ll be catching up on the happenings of the CrossFit world as a whole as well as here On The Creek.
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It’s been a tick but we’re back with a brief recap of the first two CrossFit Open workouts. We’ve got our first official sponsor and coming soon, a chance to strengthen your mind outside of the box.
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This one’s a fun one as members of the box share their thoughts and experience with personal training geared towards a focus on specific skills they’re looking to improve.
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Some are long. Some are short. Sometimes we all start and finish at the same. Sometimes you’re done and cheering for that last person’s effort to finish up. Time domains are an integral part of CrossFit programming.
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Scaled vs. Rx. The age old question amongst CrossFitters worldwide. What does it mean to us down here on the Creek? Also...Starbucks Is coming! Starbucks is coming!
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New Coffee machine. New Podcast. Same familiar faces. Coach Eric and Jack discuss the upcoming “Friends of Fairwinds” week and reminisce of CrossFit Open past.
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