The Whiteboard Brief: Recent Episodes
CrossFit Ares
"The Whiteboard Brief" brought to you by CrossFit Ares, was created to allow our listeners to get a deeper dive into your coaches heads and our process. Coach John and Coach Kristin discuss various topics in their coaching journey, such as day to day process, mindset, background, and plans for the future!
In the first episode of the Member Corner, Coach John sits down with CFA member, Jeff Hooton. Jeff has been on a massive health journey the last 4 years, from living life at 300+ pounds, to now having a massive focus on exercise, nutrition, and health for longevity. Enjoy!
In this episode of "The Whiteboard Brief," coaches John and Kristin discuss the importance of understanding and embracing progression in gym workouts. They emphasize the necessity of recognizing personal capabilities and limitations to achieve long-term fitness goals. Kristin highlights that ego can hinder progress, while John stresses the value of seeking coaching support, especially during challenging times. They illustrate their points with examples, including modifying workout routines to build stamina and strength effectively. They also explain the intention behind specific workout programs and the importance of varied challenges to ensure overall fitness and capability, ultimately advocating for a deeper understanding of the purpose behind each exercise.
In episode 80 of "The Whiteboard Brief," Coach John and Coach Kristin explore the core philosophy that drives CrossFit Ares. This episode emphasizes the importance of authentic, experience-based guidance. We share our personal journeys, detailing how our own health and fitness transformations have shaped the advice we give to our members. We discuss the significance of genuine experiences in building trust and delivering effective coaching. John and Kristin also highlight the value of continuous learning and seeking out expertise, whether through personal coaches or professional development opportunities. This episode is a deep dive into how real-life experiences and a commitment to authenticity create a supportive and effective fitness community at CrossFit Ares. Tune in to understand why our methods are rooted in reality and how we've seen transformative results in our own lives and those of our members.
In this episode of The Whiteboard Brief, we're diving into a crucial topic: training for performance rather than aesthetics. Join us as we discuss the benefits of prioritizing fitness and capability over mere looks. We'll share insights on how focusing on performance can lead to better health, longevity, and even improved aesthetics as a byproduct. Plus, we'll tackle common misconceptions about CrossFit, highlight the importance of proper nutrition for fueling your workouts, and celebrate the diverse achievements within our gym community. Tune in to shift your mindset and elevate your fitness journey!
In this episode, Coach John sits down with good friend, Antony Lo, who is a physio out of Australia. Antony has worked with many clients to range from CrossFit Games athletes to his specialty, Mom's during pregnancy and postpartum. Antony's approach to movement is incredible to hear and work with, as his approach is simple and logical. He uses his experience as a high level coach, and his education and profession to combine an incredible experience to everyone he works with. It was a pleasure to have him!
Coach John and Coach Kristin break down everything that is the open and how we run it at CrossFit Ares. Gear up and get ready for a fun 3 weeks!
In this episode, Coach John sits down with Dr. Ariel Hovland of Fixxed Studios to discuss the benefits of preventative body work and physical therapy as it relates to health and longevity! We discuss the benefits of private practice physical therapy and the different services that are provided by Fixxed that help individuals every day feel better and increase their quality of life! Ariel has an incredible view on health and wellness that aligns very consistently with us. This was such a fun episode. Enjoy!
In this episode, Coach Kristin and Coach John sit down with CFA Member, Diana Benzel, who is a long time nutrition client with Coach Kristin, and has seem life changing results. From better blood work, to feeling fit, to being flexible, and overall happy every day, we dive into what it takes to be successful in nutrition so it becomes part of your life and not an obstacle.
In this episode, Coach John and Coach Kristin discuss the holiday season and winter in general. Not only how to navigate but to know that EVERYONE deals with the stresses and gloomy moods of the winter. We are all in this together!
In this episode, Coach John welcomes Coach Jason Laroque of CrossFit 5 Plus, along with Ares Coaching Intern Nick Martin, to discuss the stigma behind men's mental health in light of November. Men have a tendency to bottle up and pack it down, but in reality we are all dealing with something and coming together for each other is the way through. Enjoy!
In this episode we talk about leaving your ego at the door, self assessing your body every day, and giving yourself the workout you need to benefit a strong healthy life.
In this episode, Coach Kristin and Coach John dive into the coaching internship process that we require for all coaching candidates and what goes into their development before they even hit the floor to be a coach at CrossFit Ares. We have a simple standard of "be world class" and we stay true to that in a very objective manner so we deliver the best experience possible in every class for every member. Enjoy!
In this episode, Coach Kristin and Coach John sit down with member Nick Martin, who is currently in training to become a coach and join the team. We discuss his passion for CrossFit and wanting to share that with others, and also get into the biggest topic this time of year, TIME. How do you find the time and motivation when things seem to get crazy. Enjoy!
In this episode, Coach Kristin and Coach John dive into the most common issues we hear with staying consistent with nutrition. It does not have to be complicated. The best thing you can do is keep it simple always and push the needle forward even in the smallest amount by staying out of the weeds. Enjoy!
In this episode, Coach Kristin and Coach John discuss the negative mindset and how prevalent and consuming it is when you are not aware of it. Take control of it with awareness and your life will change. Enjoy!
In this Episode, Coach Kristin and Coach John dive into the importance of intensity and its role in making us fitter. In the midst of RX Week, we hope we all get a better education on intensity and how to apply it to all of our workouts, even outside of RX week! This is what sets CrossFit apart from the rest, is our ability to do hard things everyday, and allow ourselves to grow everyday as a result. Enjoy!
In this episode, Coach Kristin and Coach John dive into coaching the masters athlete. Part 1 of this 2 part episode, we discuss the various types of masters athletes, things to be aware of as aging occurs, how to train, and what goals to have. All this specifically through the eyes of the coaches who guide these athletes hands on day to day towards a better life. Aging is inevitable, but it can be pretty awesome if you make it.
In this episode, Coach Kristin and Coach John dive into some things they do to take care of their body through training. Preventative and proactive care is a great recipe to keeping your body feeling good for the long run and preventing injury and promoting recovery!
In this episode, Coach Kristin dives into her trip to Nashville and the different experiences she had dropping into local gyms. Dropping in can be an incredible experience while traveling, but there are a few key things to keep in mind when you do to make sure you are taken care of!
Enjoy!
In this episode, Coach Kristin and Coach John run through the quarterfinal workouts that some took part in after the open, and why they are good! On paper, the workouts seem challenging and new. However, a better understanding of how and why they were programmed will give a greater appreciation for your fitness and how to continue on that journey.
In this episode, Coach Kristin and Coach John dive into the different levels of nutrition from Quality eating for health, to fat loss/muscle gain/and performance eating. Most of the content pushed to us in society is BS and just trying to sell the next best thing. Likewise, big food companies are loading our food with stuff to preserve food longer and make it taste better so you keep eating and buying. All that is well and good, but you need to understand the big picture and how you specifically need to look at your nutrition to be as healthy as possible. Enjoy!
In this episode, Coach Kristin and Coach John recap the last 3 weeks of the open, which was an absolute blast, and provide some insight into the mindset of taking on challenges such as the open and how it benefits outside of the gym into real life. Don't be afraid to fail, as growth happens outside of the comfort zone.
In this episode, Coach Kristin and Coach John dive into the parts of coaching that members don't see on a surface level. Anybody can give a cue, but what it takes to really know your athletes and be effective not only coaching but programming week to week to keep your community moving forward is a never ending endeavor of hard work, learning, and perfecting.
Enjoy!
In this episode, Coach Kristin and Coach John dive into the topic of mechanics and standards with the Open upon us, and why these are such an important focus year round.
The sport of CrossFit was developed from the methodology, not the other way around. Hitting standards and proper mechanics is a big part of developing the health and fitness we strive for every day.
Enjoy!
In this episode, Coach John and Coach Kristin dive into the successes and failures of the fitness and nutrition journey and how the failures are often more important than the successes as they are lessons to be learned and opportunities to get better!
Enjoy!
In this episode, Coach John and Coach Kristin recap the year and talk a little bit about what is to come in 2023!
In this episode, Coach John and Coach Kristin dive into the topic of how CrossFit truly benefits out lives in multiple ways regardless of age and career path. There are multiple areas where we see parallels and benefits that make CrossFit the best program to follow to prepare yourself for the unknown and unknowables of life. We aim to be the generalist program which allows for the greatest amount of benefit to multiple facets we may see in life.
Enjoy!
"The needs of an Olympic Weightlifter and your Grandmother differ by degree, not kind." This is a quote from founder Coach Greg Glassman and could not be more true. Often people see the olympic lifts as too complex for the average person to do, however, that mindset could not be anymore incorrect.
Should your mother try to snatch 250lbs? Probably not, but as we get older there are some underlying benefits to these complex lifts, even when executed with a PVC pipe.
Take a listen as Coach John and Coach Kristin dive into the neurological benefits, among other things, of the olympic lifts in a CrossFit setting and why they are so beneficial to our members.
Enjoy!
In this episode, Coach John and Coach Kristin discuss navigating the holidays and setting yourself up for success in your nutrition and your workouts in what always seems to be a high stress and busy time of year. A few simple strategies and staying focused will get you to the new year on track and ready to crush 2023!
Enjoy!
In this episode, Coach John and Coach Kristin dive into the topic of not every day is a PR day. Weights on the barbell is flashy and many people get a misunderstanding of how progression works. Going back to the idea of mechanics, consistency, intensity, we strive to build a proper foundation for the days we feel good and organically PR. If you are looking to match your best weights every day in the gym you are setting yourself up for undesirable consequences.
There are many ways to PR a workout aside from weight on the barbell, and by understanding these concepts you can create a much more enjoyable journey geared towards longevity and consistent progress over time.
Enjoy!
In this episode, Coach Kristin and Coach John sit around the campfire and reminisce about their start in CrossFit and how it is different than anything else. We share our experiences through the years and how it changed our lives for the better. We touch on topics such as dealing with excuses, getting into a performance based mindset instead of appearance, and embracing difficult things.
CrossFit has changed the lives of so many based on the ground of going against the status quo of what fitness is and supposed to be.
Enjoy!
In this episode, Coach John and Coach Kristin dive into the topic of mechanics, consistency and intensity, which is the #1 equation to guide your fitness. Intensity should not be increased unless the first two criteria are met. Use this mindset and equation next time you are in a workout and not sure whether to take weight off the bar or put the needle a little further, and you'll be amazed at the fitness increases you see. Movement is key and the focus of what we do. With proper movement mechanics, the opportunity is endless in your fitness journey.
Enjoy!
In this episode, Coach John and Coach Kristin discuss the general fitness that is gained through CrossFit training. Being a specialist (ex. marathon runner, power lifter) has its benefits in the specific field but by specializing you sacrifice other aspects of your fitness that are critical to quality of life and being better overall human. In light of the 200 mile Ragnar race a team from CFA just completed, we discuss that race as an example of what your general fitness can do for you and that no challenge is unattainable.
Enjoy!
In this episode, Coach Kristin and Coach John sit down and discuss how struggles and set backs are part of the journey and they happen to everyone. You need to control what you can and let go of what you can't. Sometimes that involves a new routine and giving yourself a break in the gym instead of getting frustrated and comparing to where you were.
This time of year, summer is winding down, kids go back to school, work starts back up more consistent. The goal is consistency and long term health. Dealing with these curve balls is built into the CrossFit methodology. Don't get frustrated but instead, take one step forward, then another, then another.
Enjoy!
In this Episode, Coach John jumps on solo and discusses a topic he has been thinking about lately as to why it is so easy to skip the gym on the daily. Life happens and things come up, but the answer is changing your mindset to seeing how far you can go and how awesome you can become. We also dive into some questions from Instagram from members in a rapid fire Q & A.
In this episode, Coach Kristin and Coach John sit down and recap RX week. If you are not familiar it is a week where the given workout of the day has no assigned weights, no extra modifications, bare bones workout. What is given is the intention of the workout (the stimulus) and a few goals to guide you in the right direction. In order to check RX for the day, you need to set yourself up for success and hit the stimulus. It was a great week for members to learn the power of hitting the intention of the workout.
We also discuss our new partnership with Nutre Meals! We are so excited to bring this option to members of CFA and make eating better much easier.
In this episode, Coach Kristin and Coach John sit down with Christian Genson, owner of Modern Human CrossFit in Daytona Beach Florida. Christian is a friend of Coach John from their business/coaching mentorship program with Best Hour of Their Day and Affiliate U. Christian leads many coaching development calls and programs for aspiring coaches seeking their L3 certification.
Christian is a big advocate of the holistic lifestyle and keeping things simple. We often look to exercise and nutrition but the third big factor is your mind, and in this episode he provides simple insight into owning your thoughts on the road to a healthier version of yourself.
Christian Genson:
Instagram: @christian.genson & @modernhumancrossfit
In this episode, Coach Kristin and Coach John dive into the topic of constraints and how to understand and deal with them. Everybody in life has constraints of some sort. Basing your situation on somebody else's because it appears to be an easier road is just incorrect. We all fight different battles daily, and the way we move forward is to understand and accept these constraints and put ourselves in the best position to move forward and become better. Enjoy!
In this episode, Coach Kristin and Coach John discuss a different perspective on health and exercise. For many people, it is very easy to let this the first thing that falls off the priority list. It could be due to an injury, illness, finances, parties, work, etc. you name it. Fitness rarely stays at the top of the priority list. However, if you neglect this aspect of your life and keeping yourself healthy, what is the alternative? Yes it is easy to skip the gym in the moment, but what does your life look like if that is the route you constantly take. Enjoy!
In this episode, Coach Kristin and Coach John discuss what the secret is to results in the gym and staying fit. Spoiler! There is no secret, you just need to show up more than you don't show up, and do your best. Results are driven through consistency and unfortunately it is often the part that most people have trouble with. Get yourself set up on a routine and stick to it no matter what, and watch how everything changes!
In this episode, Coach Kristin and Coach John dive into the preparation that goes into a class at CrossFit Ares. Finding a good gym, with good classes, and good coaching is imperative to success. There is a lot of preparation and planning that goes on behind the scenes to conducting a good class. Listen to a deeper dive into the details of what we think about as we lesson plan and conduct classes! Enjoy!
In this episode, Coach Kristin and Coach John discuss the never ending question they hear all the time as athletes prepare for a workout, "which is better?" Well should I go heavier or should I go lighter, which is better? Should I do this movement or that movement, which is better? It is a loaded question that only has the answer of, "well it depends." Take a listen to your coaches in this episode and understand the next level of thinking that is needed and how to have intention, so that when you ask this question you get the exact guidance you need!
In this episode, Coach Kristin and Coach John dive into the topic of regression before progression and how it applies to all aspects of an athlete or everyday life. Learning to regression and not fear failure, allows you the ability to see the path to success. Often people stare into the bright light and don't see that path and never realize their potential. Enjoy!
In this Episode, Coach Kristin and Coach John sit down with Danny Lehr, CEO of Caffeine and Kilos, which is arguably one of the longest running and prominent clothing and coffee brands in the CrossFit and Weightlifting space, and also owner of CrossFit Excel, among a large list of accomplishments. Danny has been in the space as a weightlifter, coach, and business owner for over 15 years, and a teacher prior to that, so there is no lack of experience here in understanding the long game of exercise and health for the long run. Enjoy as we dive into topics of personally staying in love with CrossFit over all the years as coaches and athletes, but also advice to people starting the journey or continuing to love it well into the future and the benefits it has to your life and health!
If you want to learn more about Danny you can visit:
https://shop.caffeineandkilos.com
https://dannylehr.com
Or find him and Caffeine and Kilos on Instagram:
@caffeineandkilos
@danny_lehr
In this episode, Coach Kristin and Coach John dive into the topic of what it means to be coachable. Feedback is feedback, not criticism. It is there solely to make you better. Ask questions, be curious, and take feedback to be better, everyday.
In this Episode, Coach Kristin and Coach John talk all about the Open, what it truly is, and what it means to them each year. So if you are new to CrossFit and still can't figure out what this thing is that everyone is signing up for, take a listen and get a better understanding of the deeper community meaning behind the Open!
In this episode, Coach Kristin and Coach John break down the importance of muscle mass to ones long term health. As we get older, muscle mass on our body begins to deplete, and this happens faster in the sedentary lifestyle. That is why it is important now to keep muscle mass on our body through diet and exercise, so that we can continue to be healthy for the long term. We live in a society that is obsessed with fat loss, but realistically in our opinion, we have a lack of muscle mass problem.
Click here for the source article we discuss from the US National Library of Medicine.
Hearing repeated coaching cues to move better or change this can get frustrating, or sometimes it is tough to continue getting good quality reps all the way through a workout. In this episode, Coach Kristin and Coach John talk about the difference between something being hard, and physically being incapable of doing it. There is a difference when you cut corners because it is uncomfortable and when you are pushing yourself to a failed rep. Tune into this episode to understand the difference and how to approach your workouts to maximize the results you get. Remember there is never a good excuse for not moving with quality!
In this episode, Coach Kristin and Coach John let the members of CFA post and submit the goals they achieved in 2021 and also the goals they had for 2022. We celebrated the wins from the past year and we gave our thought process on attacking and setting up a great system in the new year to conquer the new goals members submitted. Listen to get some insight on how to approach goals for the best success! Enjoy!
In this episode, Coach Kristin and Coach John break down CrossFit's "Fitness in 100 Words" and how it provides a road map to becoming optimized in terms of your health and fitness routine. We also discuss some awesome upcoming gym events to keep an eye out for in the coming months!
In this episode, Coach Kristin and Coach John discuss the idea of staying in your lane to achieve the most success in life and in the gym. Often we start with a goal, get influenced by people and things around us, and eventually lose sight of that original goal we had for ourselves. Stay focused on you and watch your world change. Enjoy!
In this episode, Coach Kristin and Coach John discuss how to approach the holiday season, as it is typically a very busy time of year and very easy to fall off track! But it doesn't need to be that way. Coach Kristin dives into some tactics to approach your nutrition through the holiday, and Coach John hits on some strategies that will help stay consistent with your workouts through the Thanksgiving, Christmas and New Years holidays, and set yourself up for a very successful start to 2022!
In this Episode, Coach Kristin and Coach John dive deep into a post on Instagram titled "The Ten Training Commandments" by Ben Bruno. These are thing to live by, everyday, but take a listen to our views and discussions on them because at surface level they can be misinterpreted. Enjoy!
In this Episode, Coach Kristin and Coach John discuss the community etiquette they were taught coming up in the CrossFit community. We are a family and we all have each others backs, and support each other through the ups and downs each and every day. Listen to hear a little more insight on how this is reflected in the gym!
On this episode, Coach Kristin and Coach John sit down and discuss the struggles faced as coaches of "caring too much." Not sure what this means, take a listen to understand our struggles a little better as coaches!
In this episode, Coach Kristin and Coach John discuss the difference in flexibility and mobility and how they apply to hitting proper positions in different movements. Flexibility doesn't always mean mobility, and the best way to get better at something is by doing it, simple as that.
Take a listen and give it a try. Did your movements get better?
In this episode, Coach Kristin and Coach John discuss mistakes they've made as coaches over the course of their careers, and lessons they have learned in the coaching field. There is always more to learn on the pursuit to becoming a better coach.
In this episode, Coach Kristin and Coach John discuss different tactics to utilize while traveling to stay disciplined and fit. We all know vacation is a killer! And coming back is worse, but it does not have to be that way with these simple tips. It will be like you never left!
In this episode Coach Kristin and Coach John sit down with CFA member Marrcus Henry. Marrcus is in his 30s, father of 3, and has always been very active. We chat about why it is important for him to stay healthy and how it has benefited him leading a very active life for a long time, including sports and being a dad!
Enjoy!
In this episode, your coaches discuss the mindset of moving every day. Sometimes it doesn't always look like a workout in the gym but other minimal things that can be done throughout the day to keep your results coming and body/mind healthy.
Enjoy the Sh*t out of life should be a mindset everybody adopts. We work hard in the gym all the time. Whether you believe it or not you are more capable than the average person with the fitness you have built. USE IT! Do things, see things, enjoy everything life has to offer, because you CAN do it!
How you talk to yourself matters during a workout. Are you positive? Are you negative? Are you actually hitting the intensity level you should be to get the results you want?
The mind is a powerful and sometimes to powerful and controlling. Understanding how to navigate this will help unlock workouts like you have never had before.
In this episode, Coach Kristin and Coach John discuss various movements and training that we do in the gym and what it actually relates to outside of the gym, in this crazy little thing called life. Our fitness creates a massive advantage as we get older in terms of being strong and capable of carrying out basic human functions when we need to.
It could save your life. It could save someone else's life.
Additionally, what we do in the gym should be the driver to leading a kick ass awesome life outside. We emphasize the idea of get outside, experience things, play sports, and live the best damn life you possibly can with the body you have created for yourself to do just that via CrossFit.
In this episode, Coach Kristin and Coach John discuss the topic of your food being a fuel source with a purpose. Similar to filling you car with gas, the food we eat is intended to fuel out activities throughout the day. This mindset becomes essential and life changing to feel the best you have ever felt. Enjoy!
In this weeks episode, Coach Kristin and Coach John discuss the amazing moments at the CrossFit Games this past week that really displayed the power of the CrossFit Community. If you do not understand the community just yet, take a listen and it will be clear how amazing and supportive it truly is!
In this episode, Coach Kristin and Coach John dive into taking control of your routine. With schedules and work routines starting to charge back to pre-pandemic states, it is important to hold onto what we learned this past year, and what we need to be healthy and happy in our life. Often times the change that needs to be made is easier when looking at it from a taller view.
Change is inevitable, but addressing change properly will always keep you on top.
In this Episode, Coach Kristin and Coach John discuss warming up before the warm up! If you have ever felt that funny ache or pain in a certain joint or body part, and couldn't figure out what was going on, this episode will help you bullet proof your body with some simple steps!
In this Episode, Coach Kristin & Coach John sit down with CFA member Andrea "Dre" Russo, and dive into the mental side of sport and CrossFit and how to keep yourself not only physically but mentally fit to excel in and outside of the gym!
Coach Kristin and Coach John discuss the similarities in mindset that we experience with our fitness routine here in CrossFit and how they relate to life and making you not only a fitter person but a better person outside of the gym.
CrossFit doesn't just benefit you the 1 hour you are here a day, it changes your 23 other hours as well.
In this episode, Coach Kristin and Coach John dive into all the equipment a typical CrossFitter seeks out during their time in the box. There is a real purpose for that equipment, and also a reason people decide to get it, which is often incorrect.
Take a listen and see how and why each piece of equipment is used, and don't put a "bandaid on a bullet hole."
Enjoy!
In this episode, Coach Kristin and Coach John discuss a study conducted to determine if CrossFit was dangerous, and where injuries often occur that feed into the stigma that it is dangerous, when realistically it should not be.
If you are looking into CrossFit and are worried about people telling you that you should not do it because it is dangerous, this is the episode you need to hear!
In this episode we sit down with CFA member Albert Daugherty and discuss his journey before starting CrossFit and what the past year with us has been like! If you are curious about starting CrossFit, this is the episode for you!
In this episode, Coach Kristin and Coach John discuss the topic of needing more work or is CrossFit class enough?
In this episode, Coach Kristin and Coach John discuss the age old "I don't have time because..." excuse, and how to put yourself first.
In this podcast episode, Coach Kristin and Coach John discuss their experience and thoughts on feeling pain and actually being injured, and dive into preventative measures that you should be taking to allow your body to perform at its best PAIN FREE!
Listen in as Coach Kristin and Coach John discuss all things recovery. From rest days to sleep to supplements, this episode will help you find the routine that works best for you!
In this episode, Coach Kristin and Coach John cover what Rx and Scaled truly is, and how is should be applied. If you want to get the best results out of your workouts, this is the episode you need to listen to!
In this episode, Coach Kristin and Coach John dive into nutrition facts and myths and discuss based on their experiences.
Good nutrition is foundational in a healthy lifestyle, but there are a lot of messages out there that simply are not true. It does not have to be difficult. Take a listen and enjoy!
In this episode, Coach Kristin and Coach John discuss the idea of progress in terms of getting outside of your comfort zone, and allowing the adaptations to happen. Many people we see get stuck in a rut of getting really good at doing one thing, whether that be banded pull ups, or a specific weight they use in every workout. The idea of doing hard things is very prevalent in the gym as we seek to make progress and achieve our goals, but also prevalent outside of the gym as we battle this crazy thing called life. Enjoy!
After a few failed attempts, Coach John & Coach Kristin discuss their stories on how they found CrossFit and ultimately found coaching, and answer questions from members.
An intro into how the idea came about and what this podcast is intended to be.
Also!
Testing the equipment and making sure John did not mess it up before Coach Kristin joins in.