IST CrossFit Podcast: Recent Episodes
IST CrossFit
Fitness, health, CrossFit, and everything related. Chris, Brendan, Alex and Joe talk about a variety of topics. Visit ISTcrossfit.com for more information on what we do and who we are.
This week we talk about:
Quarterfinals and semifinals summary
Tantrum: Pop Country music
Training in summer, how to stay consistent, how often do we need to train to maintain fitness
Fitness requirements for mountain biking, climbing
This week we talk about:
CrossFit Open
CrossFit Quarterfinals
Coaching different personalities
Coaching competitive athletes
Increasing motivation
This week we talk about:
Fitness update
Tantrums: Hockey players are the toughest
What is the most important quality (strength, endurance, flexibility, etc) for a CrossFitter to have?
What quality is the hardest to develop?
This week we talk about:
Chris Bell's thoughts on Usher and the Superbowl
Does your trainer/coach/doctor need to be in shape?
This week we talk about:
Weightlifting with long limbs
How to decide what days to attend class? (5:20)
How to get better at Toe to Bar (8:00)
What does it mean to be consistent? (12:10)
Nutrition on off days (15:10)
How to get the most out of a recovery day (16:40)
How to improve strength in a lift outside of class (19:25)
What got each of you (coaches) into CrossFit (22:55)
Country Music Friday (25:30)
This week we talk about:
Chris doing 2 pull ups (13 reps in the tank)
The Grammys
Nutrition tips
Making protein convenient
Gas station food/airport food
How to easily increase calorie intake
Snacking strategies
This week we talk about:
Updates on the coaches training
Tantrums: Bragging about waking up early, fake morning routines, and influencers
Are you prepared for the Open?
What do you need to be able to handle, for safety!
Our least favorite open workouts
Our favorite open workouts
This week we talk about:
CrossFit Open / GameDay
Tantrums: Oppenheimer winning awards
The impossible battle of finding good information online
Who we trust/listen to
Red flags
Talking in absolutes
Using physical appearance to support claims
Using emotion to influence views
This week we talk about:
Wodapalooza and the CrossFit Open
Tantrums: Youth consumption of caffeine
What is pain?
Are we all experiencing pain? How much is normal?
When should we start to worry if its too much pain?
Do cavemen and plants feel pain?
This week we talk about:
CrossFit Open start date
Tantrums: Ripped celebrities selling stuff on magazines
One week of programming at IST
Strength programming - theory, progression and reasoning
Conditioning programming - theory, progression and reasoning
This week we talk about:
Catching up with the coaches
Our favorite memory of the year
Tantrums: Joe Rogan Podcast
How to set the right types of goals
Putting the right amount of pressure on yourself
Improve accountability
How many goals can you work towards at once
When to pull back from training hard
This week we talk about:
CrossFit Affiliate Fees
Tantrums: Hockey players are the best athletes
Benefits of snatching and clean and jerk
Developing athleticism and power safely
Qualities improved by snatching
Bone density
This week we talk about:
News: GameDay Competition coming to Twin Cities
Tantrums: Cold Plunges
Getting motivated for noobs
Avoiding injury
How long do you hold onto fitness/strength during time off
Staying motivated for the OGs
This week we talk about:
CrossFit Quarterfinals Updates
Tantrums: Do Games Athletes Use PEDs
3 Simple Nutrition Tips
Liquid Calories
Meal Planning
Mindful Eating
This week we give an update on what is going on at IST. We also talk about what CrossFit really is and if we think everyone should be doing CrossFit.
This is a quick informative podcast about how the IST CrossFit Open will run. We talk about the schedule and what to expect for the week of workouts leading up to it. If you are participating, judging, or interested in how we approach training during competitions, this will be a great listen for you!
This week the coaches talk about the shortcomings in their early development. We talk about what we would change if we could go back in time and how we think it could positively influence our future.
This week the coaches talk about the benefits of participating in the CrossFit Open. We have touched on this topic a few times over the years and continually find additional reasons why we think it can be one of the best experiences.
This week the coaches talk about the worst workouts they have heard of or performed themselves. They primarily focus on workouts that are high risk and low reward. What's the worst workout you've heard about or performed?
This week the coaches talk about how to train for CrossFit and another event at the same time. We talk specifically about combining CrossFit and running, triathlon and other sports like darts/golf. Enjoy!
This week we talk about maximizing your fitness by taking your warm up and strength training seriously. We talk about mindset, what to focus on, and how to get the most out of every rep.
This week we talk about maximizing your fitness. We talk about the most important lifestyle changes we can make outside of the gym. Thanks for listening!
This week we talk about what is going on in the fitness industry. We talk about new social media trends and if we believe they are a net positive or not. We talk about changes we have seen in the CrossFit and nutrition as well. Let us know what fitness trends you have been seeing and if you find them positive/motivating or just plain annoying.
This week we talk about our favorite memories from a decade of coaching. We talk about some fun positive moments, as well as moments that we could never forget even if we wanted to. Do you have a favorite memory at IST? Please share.
This week the coaches have 90 seconds to create a workout. We take three movements, design a workout, then talk about why we designed it that way. We talk about the stimulus the workout provides and the expected outcomes. We are hoping this lets you peak inside our minds! This was a fun one for us! Let us know if you liked this style podcast.
This week we talk about our strategy to improve at any exercise. We talk about the stages we progress through from the first time we try an exercise all the way to mastery.
This week we talk about motivation! We share our personal experiences with slumps in motivation. We talk about identifying when it might be time to take a break or time to modify your training.
This week we talk about the basics of protein! How much to consume, when, and what are good sources of protein. We share our tips that we use everyday to reach our protein intake goal.
Time stamps
0:00: Nutrition challenge intro, time commitment, etc.
3:00: Calories, macronutrients
9:00: Pre and post workout nutrition
14:30: How do I know if I’m eating enough? How do I eat more?
22:00: Struggles with weight loss while in calorie deficit. How long should weight loss phases be? Can you be in a weight loss phase for too long?
31:00: How to modify intake with changes in activity level (I miss on workout on accident).
33:00: Supplements – creatine, protein, pre-workout (caffeine), others
42:30: Top meal prep tools
45:00: Intermittent fasting
48:00: Vegetarian diets
52:0 Wrap up, thanks!
This week we talk about the lessons we've learned over our training careers. We talk about focusing on the long term, managing pain/injury, deciding on the correct number of days to workout per week, and much more. Enjoy!
This week we talk about Brendan's experience at Wodapalooza. Brendan competed on a team of 3 in the elite division. We talk about travel, eating, sleeping, and dealing with a chaotic environment. We try to paint a picture of what it is like to compete on the big stage and talk about the lessons learned.
This week we talk about 2021. We go over ten moments that we enjoyed including the in-house competition, our new class format, and the return of the IST Christmas Party.
This week we go over your questions! We talk about belts, age groups in CrossFit competitions, how CrossFit could improve your performance in your profession, and how to make a good choice at restaurants.
This week we talk about the equipment we have in gym and why we use it. We also talk about pieces we have, but don't use as often.
This week we talk about our approach to maintaining healthy habits in the holiday season.
Chris, Joe, Brendan and Alex talk about what goes through their mind during a class. We talk about our mental preparation, modifying the workout for individual need, safety and much more.
This week we talk about the CrossFit Quarterfinals. Coach Brendan and Joe reflect on the 5 events they completed.
This week we talk about the first two weeks of the open and the positives and negatives of a competitive setting.
This week we talk about the 10 domains of fitness. They are cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. We also talk about what type of athlete we think would be at the top of each domain.
This week we talk about the power of group fitness. We talk about motivation, increases in performance, and enjoyment!
This week we talk about improving your fitness outside of the gym. This is a very context dependent topic, so we give two examples. We talk about the gym goer who does 2-3 workouts per week in the gym and the gym goer who is in the gym 5-6 days per week or more.
This week we talk about our plan for 2021. We talk about our competition prep class, the open, a summer competition, and much more. We also talk our personal plans and goals for the year.
0:30: Thoughts on WHOOP/fitness trackers/heart rate monitors
7:50: Fad diets, keto, paleo, etc?
13:45: Food/drinks for better recovery
15:42: How do you decide what to program?
19:45: Age and gains?
25:10: Favorite mobility exercise/movement
26:10: CrossFit fail?
28:00: What is one thing you would change about CrossFit?
31:30: Preworkout nutrition
32:40: When will we bring back skill classes
34:30: Why do we put scores on the board?
This week we go over the CrossFit games events. We talk about each event and predictions for the best score and winners.
This week we talk about the CrossFit games and the new format. We also discuss why 25% of the Game's athletes are Canadian...
It has been a while! We wanted to catch up with everyone. We will be getting back to weekly podcasts every Thursday.
This week we talk about strength training and endurance training. Which one is better?? Note: There was a small amount of audio loss in this podcast (two sections for 10-15 seconds each).
This week we talk to Brynn Marshall about performing CrossFit style workouts while pregnant. We talk about the modifications made during pregnancy and after.
This week we talk about reasons to compete, how to determine if you are ready to compete, options to compete, and preparing for competition. We also talk how to increase your comfort for your first competition.
This week we talk about how to strategize for workouts.
The sample workout we talk about is right here:
3 Rounds
500m Row
30 Wall Ball
20 Pull Ups
This week we talk about the fitness industry as a whole. We touch on the pros and the cons.
This week we answer more of your questions:
What is the funniest thing that has ever happened at IST?
Will IST add more space?
How would you prank someone?
Are you planning a nutrition class?
How do I get abs?
What is the best thing about Chris Bell?
What changes do we want at IST?
What have you learned from members?
Why don't we do intro questions!?
In our first episode ever, we just wanted to share a little bit about us. We give our backgrounds, how we got into fitness, and discuss some of our passions.