Top Notch Podcast

Charlie goes off script and plays the monologue game. This is a brief introduction and overview for a series he hopes to continue. Stay tuned for more! If you get worried that he's forgotten to post another one, or have questions about the content, shoot a question/reminder to him at charlie@crossfitregeneration.com

Charlie and John discuss a system of norms and expectations for the gym to help make it a better experience for all athletes, coaches and members.

Part 2 of a multi-part series where Charlie and John sit down and chat with their fathers, Kenny and Mike. They cover a wide range of topics including: • Who influenced you growing up? • Being a teacher, coach, rental property owner and being a chemical plant operator and working in the trucking business. • Understanding personal finance & paying taxes. • Dealing with tough times in life including chemical explosions, abuse, and failure. • How terrible things in your life make for great turning points and understanding that you can choose how to respond. • Learning how to be a man (or woman or adult) in life. • Learning from good coaches and mentors. • Being a good dad (or mom) and trying to raise good kids. Helicopter parenting. • Learning what it means to work hard and have a work ethic. We tried to keep it family-friendly but from time to time Kenny and Mike drop a curse word or two. All of it was good natured and we edited out all we could find. So when you hear a "bike horn", you now know why. ;-)

Part 1 of a multi-part series where Charlie and John sit down and chat with their fathers, Kenny and Mike. They cover a wide range of topics including: • Who influenced you growing up? • Being a teacher, coach, rental property owner and being a chemical plant operator and working in the trucking business. • Understanding personal finance & paying taxes. • Dealing with tough times in life including chemical explosions, abuse, and failure. • How terrible things in your life make for great turning points and understanding that you can choose how to respond. • Learning how to be a man (or woman or adult) in life. • Learning from good coaches and mentors. • Being a good dad (or mom) and trying to raise good kids. Helicopter parenting. • Learning what it means to work hard and have a work ethic. We tried to keep it family-friendly but from time to time Kenny and Mike drop a curse word or two. All of it was good natured and we edited out all we could find. So when you hear a "bike horn", you now know why. ;-)

Charlie and John sit down for the first time in a while to officially wrap up and review the 2016 CrossFit Open, what we learned from our performances in the Open and the new programming athletes should expect to see in the summer at Regeneration. They also discuss intensity in weekly workouts and how 16.5 revealed potential weaknesses in our fitness. Sometimes we game-ify a WOD to get a better score or time. That's not the best way to improve your fitness.

Charlie and John sit down with former CF Regeneration coach and one of Charlie's favorite lifting buddies, David Diaz. We talk about how David and Charlie first got together and worked out in the original garage gym, Brass Ring Fitness and early workouts and programs they created like the Spartan School. David talks about some of his favorite memories from the old Regeneration gym where he first coaches folks like current Regeneration coach, Korey Powell. They also talk about David's new position, how he trains professional athletes and how many more opportunities kids now have for better fitness now than in years past.

Charlie and John sit down to discuss CrossFit Open workout 16.5 with CrossFit Regeneration athlete Chris Funk. They talk about: • The fitness and personal journey Chris has taken in the last few years. • The long, endless dark hallway of suck: http://crossfitregeneration.com/2014/07/the-endless-dark-hallway-of-suck/ • The 16.5 CrossFit Open WOD and improvements athletes have had since doing the workout in 14.5 two years ago. • Charlie's pain face: https://www.facebook.com/crossfitregeneration/photos/a.975142325901322.1073741839.217953861620176/975145259234362/?type=3&theater • Setting goals for next years open.

Charlie and John sit down to discuss CrossFit Open workout 16.4 with CrossFit Regeneration athlete Hayli Goode. They talk about: • Strategies athletes took with that workout. • Hayli's journey into CrossFit (http://crossfitregeneration.com/category/my-crossfit-journey). • Her decision to Rx the 16.4 workout and her 51 deadlifts • The contagious culture and grit that spreads throughout the gym during the open. • Funny deadlift (and workout pain) faces people make (John even makes strange faces while judging: https://www.facebook.com/crossfitregeneration/photos/a.968352853246936.1073741838.217953861620176/968354183246803/?type=3&theater). • Their 16.5 workout predictions.

Charlie and John sit down to wrap-up the 16.3 Open workout where they discuss all the amazing stories of people getting their first bar muscle-ups and how athletes decided to scale vs. Rx. They also talk about knowing yourself, managing your expectations and setting proper goals to improve your future performances.

Charlie and John sit down with Heather Hartmann to reflect on the CrossFit Open 16.2 workout. They discuss: • "16.Heather" and the Project Teamwork captains showdown • Inspring performances this week from multiple Regen athletes including Jketa, Eric, Lindsey, Kari, Maddie, Chris among others. • Their love for Dave Castro's programming this year in the Open (thanks for subscribing @thedavecastro). ;-) • Their predictions for 16.3.

Charlie and John sit down to talk with CrossFit Regeneration athlete, Emily Pellowe. They discuss the amazing positive effect Emily has on the gym, how she got started with CrossFit, her progression and her goals for the next couple years. They talk about the CrossFit Regeneration community and the power of cheering on and encouraging your fellow athletes. They also discuss Project Teamwork and how the CrossFit Open is one of the coolest events they participate in each year.

Charlie and John sit down with Coach Phil and athlete Lea to discuss the CrossFit Open 16.1 and how it all went down at CrossFit Regeneration, including: • CrossFit Kids Open WOD review with one of our kids athletes • Thursday night WOD reveal and Project Teamwork male captain showdown • Logistical changes to weekend programming schedule at CrossFit Regeneration • Breaking down 16.1 Rx and Scaled and discussing it's effects • Predictions for 16.2

Sponsored by the CrossFit Regeneration Blog (http://crossfitregeneration.com/blog) where you can read awesome articles like "CrossFitters Walk Different" (http://crossfitregeneration.com/2016/02/crossfitters-walk-different/). - - - - - - - Charlie and John discuss the top 10 memories from the CrossFit Open starting with 2012, our gym's first time participating in the Open. In part 2 of a 2 part series, they are joined by Coach Phil to countdown the best memories from 5 to 1. They also give predictions for the 16.1 Open workout announced later tonight.

Sponsored by: Project Teamwork (http://crossfitregeneration.com/2016/01/project-teamwork-2016-is-here/) and the Project Teamwork Social Media Feed (http://crossfitregeneration.com/2016/02/project-teamwork-social-media-feed/) Charlie and John discuss the top 10 memories from the CrossFit Open starting with 2012, our gym's first time participating in the Open. In part 1 of a 2 part series, they countdown the best memories from 10 to 6.

Sponsored by: • MCFitness (http://mcfitness.us) • Project Teamwork (http://crossfitregeneration.com/2016/01/project-teamwork-2016-is-here/) • Valentine's Day Crush couple's WOD (https://www.emailmeform.com/builder/form/519aK4bcsUv02oza9) - - - - - - - - - - This week Charlie and John sit down with CrossFit L1 and Nutrition Coach Moira Fauth to talk about the power food can have over us, how to make healthy choices and use nutrition to power our fitness.

Charlie and John sit down with Catalyst program athlete, Jketa Wilford, to discuss overcoming struggles & finding time to make yourself better with Crossfit, including: * Jketa first discovered Regeneration via the ever-popular Groupon Charlie ran. * She liked her first class but she was horrible at it. * Jketa is very reserved and isn’t talkative so starting the first few classes were really tough for her. * After her first 8 weeks she couldn’t stay committed to CrossFit, pick a regular class and deal with all the other things taking up time in her life. * Jketa started her first comeback to CrossFit Regeneration by trying 5am class, but that wouldn’t stick either. * When Charlie started the Foundations For Fantastic Fitness class (http://crossfitregeneration.com/foundations/) she decided to do it and immediately loved the connection she had with people in that class. * She figured out pretty quickly that the weightlifting part came easy for her, but the cardio was pretty rough. * Friends from class kept her accountable but she started cherry-picking the workouts to avoid cardio. * Even though she has a collegiate soccer background, she figured out she really loved weightlifting and being an athlete. * Although Jketa really enjoyed the 9:30am class and community, life got in the way again so she quit. * After Charlie reached out to her about the new Catalyst program (http://crossfitregeneration.com/the-catalyst/), she decided to give it a go because she figured it would help her with cardio, the area that’s most difficult for her. * Coach Korey pushed her in the Catalyst to push herself which helped her build confidence. * Running a mile without stopping for Jketa was a big goal and with the help Coach Korey and cheering from Emily, she accomplished her goal. * Her new goal is to eventually be able to do CrossFit workouts with her son, who’s started doing the CrossFit kids program. * She’s been able to bond with her son about workouts in CrossFit. * Jketa loves the community at CrossFit Regeneration. It’s so tough for her because she’s so introverted and gets anxious when thinking about talking to people. But people here are so friendly and encouraging it’s helped her come out of her shell a little bit. * Jketa’s left this gym 3 times and came back 3 times because of the coaches and people at CrossFit Regeneration. * She figured out that you don’t become better and grow unless you make yourself uncomfortable. * Her best advice for other people: find time for yourself to make yourself better. CrossFit is her pedicure. * CrossFit Regeneration is a safe place to fail. Everyone knows your name and everyone celebrates your PR’s. * Jketa believes the hardest part isn’t the workouts, it’s just showing up and being consistent every day.

John and Charlie sit down with CrossFit Regeneration coach, Phil Mackenzie. They chat about his experience at CrossFit Mayhem getting his Level 1 Certificate, how he started CrossFit and why he wanted to start coaching. Plus, lots of laughing and carrying on was had. Listen and enjoy!

Sponsored by the 2016 Nutrition Jumpstart Program & Grocery Store Tour (https://www.facebook.com/events/470826403125913/ or for more info email Moira.Realfood@gmail.com), the REGENERATORS IN ACTION and the CrossFit Regeneration $125 Holiday Special (http://crossfitregeneration.com). Charlie and John chat about fat loss and how food, muscle and supplements affect it, including: Food - - - - - - - - - - - * Fitness is 100 words: * Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. — Coach Greg Glassman from What is Fitness (http://library.crossfit.com/free/pdf/CFJ-trial.pdf) * CrossFit’s pyramid (http://crossfitregeneration.com/wp-content/uploads/2015/12/crossfit-pyramid.png) * Weight loss versus fat loss * Nutrition challenges * They aren’t always good. * Takes time to build good habits. * Sometimes wholesale changes don’t stick. * Think of Milo and the Calf (http://crossfitregeneration.com/2013/10/why-you-should-buy-a-calf-the-milo-of-croton-story) and how little changes make the difference. Muscle and benefits to fat loss - - - - - - - - - - - * Basal metabolic rate (https://en.wikipedia.org/wiki/Basal_metabolic_rate) * Don’t be afraid of building muscle. Basically they help your body burn more energy. * Cardio workouts * It’s one tool in the exercise toolbox. * If you want to lose fat while you exercise, go run. * If you want to also lose fat while you sleep, go run 400 meters as fast as you can then do 15 reps of deadlifts and repeat that 5 times (or do CrossFit). Supplements - - - - - - - - - - - * Magic potions and pills. Guess what, they never deliver. * A dietary supplement is intended to provide nutrients that may otherwise not be consumed in sufficient quantities (https://en.wikipedia.org/wiki/Dietary_supplement). * Metaphor alert: We want people to have a great cup of coffee or watch this cool new TV show (or really just have a healthier life). If you want to learn more book a “No Sweat” Intro for free (http://crossfitregeneration.com/no-sweat-intro/).

Sponsored by the CrossFit Regeneration Holiday Special Pricing (http://www.crossfitregeneration.com): $125 for January Foundations class plus unlimited February CrossFit classes (that's 50% off). - - - - - Charlie and John sit down to talk about the recent programming and workout changes going on at CrossFit Regeneration. This includes: • Changes from focusing on building strength in barbell movements to more traditional CrossFit style workouts. • Seeing more metcons (sometimes double metcons) in our daily programming. • Preparing our bodies for the upcoming 2016 CrossFit open. • Working on skills training, specifically with gymnastics-based movements. • Taking advantage of strength gains from the last few months and focusing on cardiorespiratory endurance and mental toughness.

Sponsored by the CrossFit Regeneration Holiday Special (http://crossfitregeneration.com) where you can give the gift of fitness and get 50% off the first two months of 2016 and the Catalyst at CrossFit Regeneration (http://crossfitregeneration.com/the-catalyst). Charlie and John sit down with CrossFit Kids & Teens coach, Korey Powell, and discuss current issues with kids health, fitness and how they believe starting CrossFit with kids can help set them on a healthier path as they grow up. This includes over-specialization in kids sports and the best way to teach kids body awareness and how to train them to become better athletes. They also talk about prepping kids and teenagers for a better, more healthier life by focusing on general fitness and strength, rather than specializing with a specific sport. This in turn will give kids and teenagers more confidence in themselves and the ability to overcome new challenges that come into their lives.