Advertise on podcast: The HERD FIT

We talk with Power Nutrition coaches Kelly and Kayla about what a year of nutrition coaching inside a gym has taught them and why the upcoming fall challenge is built around simple targets that actually work. We break down “toning,” body composition vs scale weight, and the habit based accountability tools that help people stay consistent when motivation fades.  • Kayla’s career shift and why nutrition coaching becomes an anchor  • Why coaches need coaches and how a shared process improves results  • What the Power Nutrition Challenge is designed to do in six weeks  • The truth about “toning” and why a calorie surplus may be required  • Strength training, progressive overload, and revealing muscle with a cut  • Using InBody scans for body composition feedback, not perfection  • CrossFit vs Outlast outcomes and why lean muscle supports metabolism  • The live leaderboard, daily points, and private weigh in tracking  • The hard truth on fat loss basics, calorie targets, protein, and fiber  • Power plays, sleep, stress, hydration, and lifestyle behaviors that change hunger  • Expecting the week three motivation drop and leaning on habits  • Treating success as one lasting change you can build on over time

We look at why Hyrox’s reported $700M valuation makes CrossFit’s recent market reality feel even more alarming. We compare business models, leadership, and programming choices to figure out what’s driving growth and what’s holding CrossFit back.  • Hyrox’s sale price and participation growth as a signal of momentum  • Why a standardized, repeatable race format lowers barriers to entry  • The direct-to-consumer revenue advantage of race entry fees  • How CrossFit’s affiliate licensing model leaves money outside HQ  • The missed opportunity of partnerships across the CrossFit ecosystem  • Whether CrossFit leadership can take feedback and adapt fast enough  • What affiliate owners can learn about change management and culture  • Outlast as an example of taking risks and creating crossover demand  • The case for seasonal programming that balances skills with endurance  • Training for longevity while keeping intensity and fitness standards

We sit down with Andrew, event director of the Vitruvian Games, to pull back the curtain on what it takes to run a CrossFit competition that athletes and spectators actually enjoy. We talk recovery after the weekend, the behind-the-scenes stress, and why community support matters as much as the workouts.  • Post-event recovery and the adrenaline crash after an event weekend  • Andrew’s path from Division I swimming to CrossFit competition and coaching  • Choosing competitive goals while owning a gym and managing real life  • How the Vitruvian Games grew from in-house comps to a major venue  • Recruiting volunteers and protecting the athlete experience through strong judging  • Using anonymous athlete surveys to level up year over year  • Adding team divisions without creating all-day schedules for individuals  • What affiliates can do to promote events and place athletes in the right divisions  • Programming a balanced test of fitness with clear standards and smart logistics  • Why aesthetics, floor layout, and spectator clarity change the whole feel  • How a public venue like American Dream can market CrossFit to new people  Go check them out, drop in.  Be on the lookout for next week's episode.

We connect the CrossFit Games to real training at the affiliate, using the weekend’s biggest lessons to expose what actually drives progress for everyday CrossFitters. We dig into nutrition, recovery, pacing, mindset, and healthy competition so you can train harder with fewer setbacks and more purpose.  • Why Day One at the Games proves you cannot outwork poor nutrition  • Hydration, summer routines, and alcohol as hidden recovery killers  • Recovery as a skill you can build like any lift  • What affiliate athletes can learn from how Games athletes pace  • Staying locked in mentally instead of chasing misery mid-workout  • How outside noise and side-by-side racing ruins pacing  • Using inspiration wisely without adding reckless training volume  • “Unsexy” work that raises your ceiling: strict strength and technique drilling  • Negative splits as a simple tool for smarter intensity  • Competition as data and intention, not just beating others  Be on the lookout for next week's episode.

We open up the back half of our gym survey results and explain the real tradeoffs behind schedule changes, facility upgrades, and member requests. We stay candid about what we can fix quickly, what takes time, and what we will not do, while keeping the focus on safety, fairness, and the long-term gym experience.  • reflecting on why transparency creates better conversations  • balancing a class-based CrossFit schedule with real member routines  • weighing Sunday open gym requests against staffing and demand  • revisiting late night class options and why attendance matters  • debating more open gym time versus the benefits of classes  • breaking down facility feedback on parking, layout, and organization  • explaining the air conditioning situation, costs, and realistic timelines  • committing to equipment fixes like more small plates and better storage  • setting expectations for barbell and pull-up bar etiquette  • calling for shared responsibility on bathroom cleanliness  • clarifying what social media should showcase and how we handle privacy  • discussing Outlast and Bison synergy while keeping memberships fair  • explaining why security cameras exist and where we draw the line  Be on the lookout for next week's episode.

We share the first CrossFit Bison member survey results and turn raw comments into a realistic plan for coaching, programming, and community. We talk candidly about what’s working, what needs to change, and what will never fit our current constraints. • why an anonymous survey gives clearer feedback and real accountability • how we read responses for trends without getting defensive • members asking for more unsolicited coaching cues and individual attention • the reality of coaching large classes while keeping flow and safety • keeping coach personality while setting minimum standards • warmup effort and preparation from both coaches and athletes • our programming goal: fitter faster while staying safe • why “more of everything” usually means the program is balanced • strength vs gymnastics demand and what that says about aging and goals • skills development through clinics and practice time outside class • why levels help athletes choose stimulus and drop RX vs scaled ego • dark week as a reset that shows what you can do • protecting a welcoming culture while addressing cliques and Saturdays • whiteboard scores as motivation, mirror, and occasional friction • events, friendships, and why community changes as life changes Be on the lookout for next week's episode.

We sit down with Dr. Alandra Greenley to talk about Hyrox’s rapid growth, what it takes to compete at the highest level, and how CrossFit and endurance training can fuel the same engine. We also get real about rule consistency, transition efficiency, and how she adapts training and mindset while racing and training during pregnancy.  • Hyrox’s rise from niche race to global sport  • Building a durable engine through swimming, endurance work, and CrossFit  • Using breath control as a pacing tool under fatigue  • Staying locked in through long efforts and high-focus work environments  • A disqualification story that highlights transparency and consistent rules  • Practical Hyrox performance gains through transitions, setup, and technique  • Training while pregnant with smart intensity and flexible expectations  Be on the lookout for next week's episode.

We talk through why “more training” feels so tempting in CrossFit and how that mindset quietly turns into under-recovery, nagging injuries, and lost progress. We lay out a practical way to spot overtraining, scale intelligently, and stay competitive while still training for longevity.  • Defining overtraining as training volume where injury feels inevitable  • Why the whiteboard and social comparison push extra sessions  • Training age, wear and tear, and why masters athletes need different guardrails  • Using a risk-reward lens and making decisions before you walk into the gym  • Use versus abuse and how to ramp volume without blowing up recovery  • Accessory work as a legit path to getting fitter while banged up  • Measuring progress without chasing the “wrecked on the floor” feeling  • Why crushing wheelhouse workouts can widen the strength-weakness gap  • Competition prep basics, peaking, and practicing skills over piling volume  • Mindfulness to catch stress and external validation before it drives overtraining  • AI programming as a helpful tool that still needs human judgment  Be on the lookout for next week's episode.

We break down Bison Benchmark 28 and why two scored runs with short rests turn a “simple” workout into a real test of pacing, recovery, and grit. We also explain how to pick the right level, track your data, and train smart all summer so the retest proves you actually improved. • The format of Benchmark 28 and why two run times matter • How to choose RPE for the first run without ruining the second • Why levels exist and how scaling protects the intended stimulus • Benchmarks as a gauge for progress instead of a leaderboard obsession • How winners are determined by biggest percentage improvement • Intentional warm-ups and skill focus as the fastest path to better scores • Practical pacing using reps per minute and tighter transitions • Barbell complex work and pull-up volume ideas for the retest • A caution on adding extra running and the overtraining trap Be on the lookout for next week's episode.

We break down what mindfulness actually looks like for CrossFit athletes when the workout hurts, the fear shows up, or the plan falls apart. We share real competition and injury stories that show how attention, gratitude, and identity can change performance and make training feel lighter.  • Dan’s shift from trying to be “tougher” to noticing thoughts in real time  • How mindfulness changes self-talk during pain, comparison, and fatigue  • A before-and-after competition story that shows fear vs calm  • Using mindfulness to handle injury and disappointment without spiraling  • What “Calm In The Chaos” means and why it is not about chasing calm  • Mechanics, consistency, then intensity as a way to train the mind  • Why CrossFit community and hero workouts connect to purpose beyond self  • The mental side of CrossFit longevity and why retention often fails mentally  If you listen and you're not a member, you can send me a message on Instagram. You can send crossitbison at gmail.com. We'll get you in.

We break down why so many CrossFit athletes work hard yet feel stuck, then lay out a simple framework to choose a clear path based on your real goals. We share three practical ways to improve that hinge on honesty, learning, and what you do when a workout starts to unravel.  • three types of CrossFit athletes and why choosing a lane matters  • avoiding the hamster wheel of changing goals week to week  • filming yourself to check movement standards without ego  • using video to verify reps, weights, and score accuracy  • why “gym cheating” wrecks progress and makes coaching harder  • listening to the whiteboard brief to learn faster  • doing simple research between classes to break plateaus  • preparing before class to get more from the hour  • spotting recovery gaps through hydration, sleep, and nutrition trends  • defining the workout breaking point and training your self-talk  • real intensity versus fake intensity and how to stop wasting time  • keeping the long game in mind when scores feel personal

We break down the age group quarterfinals and semifinals with Bobby Wallam and ask what those tests really reward. We land on a clear takeaway: the workouts are fine on their own, but the season feels repetitive in time domains, loading, and key separators.  • blending coaching, programming, and competing to sharpen decisions and cues  • reframing injuries as constraints that can improve weaknesses and mindset  • redundancy across tests and why variance matters for fair sport programming  • why three-week testing can reward luck more than completeness  • the case for mixing for time, for reps, and for loads across a season  • time domains explained and why missing long tests changes who advances  • strength testing options beyond a one rep max and how caps distort results  • why light loads still matter for speed, technique, and high-level racing  • repeated separators like strict handstand push-ups and what gets left untested  Be on the lookout for next week's episode.

We’re under 24 hours from the 2026 online age group semifinal, so we lay out simple, real-world strategies to attack all five workouts without spiraling. We break down pacing, movement priorities, scoring traps, and how to choose a workout order that fits your body and your strengths.  • pacing Workout 1 with steady snatch singles to protect grip for rope climbs  • avoiding the five-foot barbell rule mistake that can erase reps  • managing lateral burpee box jump overs and shuttle runs to save legs  • treating double unders as the time sink and planning breaks under fatigue  • approaching the two round Jackie style test as the weekend’s mental grind  • getting off the rower and starting thrusters immediately before chalking  • understanding the deadlift EMOM ladder and the tiebreak power clean strategy  • choosing when to risk the next deadlift versus chasing tiebreak reps  • treating Workout 5 as a strict handstand push up capacity test  • avoiding early failure and using singles or small sets to survive the ladder  • deciding workout order based on freshness, injury risk, and your best event  • planning around overhead fatigue and low back sensitivity across the weekend  Be on the lookout for next week's episode.

We react to CrossFit naming Bruce Edwards as CEO and ask why the job keeps changing hands so fast. We weigh OG credibility against the hard reality of private equity goals, shrinking affiliate counts, and what HQ support would actually move the needle for gym owners.  • quick history of CrossFit CEO turnover and what it signals  • how Berkshire Partners’ ROI timeline shapes leadership choices  • why “CrossFit is huge” can still mean “small business”  • Bruce Edwards’ background as COO and affiliate operator  • the nostalgia trap and why old wins do not repeat  • current state of affiliates, pricing pressure, and Open participation trends  • where recent leadership falls short on digital strategy and education updates  • why strong coaching alone does not guarantee a strong gym business  • practical support ideas like metrics tools and quarterly reporting  • expanding the CrossFit umbrella through programming tracks and modalities  • tension between growth investments and raising affiliate fees  • predictions on a longevity and medical direction for CrossFit