The "Fittest" Podcast in Oakland

Episode 125: You Crushed The Total! Now What?
In this episode, Robyn and Ben get us pumped for what is coming next in training! The CrossFit Total was an awesome event. We saw so many people lift personal bests. But now what do we do?  Check out all the highlights  below:

• Happy Positive Thoughts and Rants
• All The successes of the total and training
• Ben hates no-repping people
• What is coming next in the gym?
• How to assess your strength progress/training
• Why work capacity matters
• How strength can help your ability to do more work
• What skills are we going to develop next?
• Bring back the fun workouts
• What to expect in training for the next few months

Hopefully, this podcast gets you excited for the training to come in the next few months. If you have more questions about the next training cycle and how to reach your goals, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 124: Be More Grateful! (December's Lifestyle Focus)
In this episode, Robyn and Ben help us all be more grateful in our lives. We all have challenges in our lives, but also have plenty to be grateful for. Therefore, we want to improve your health by finding more things to be grateful for. Check out all the highlights  below:

• Happy Sunshine and Snowman
• Keep up the protein
• What does gratitude really mean?
• Dr. Robert does EMOMs?
• How does gratitude change your perspective?
• Find, Remind, and Bind
• Be grateful for challenges
• How gratitude improves your health
• What are we grateful for?
• Habits you can do daily, weekly, or monthly

Hopefully, this podcast helps find more things to be grateful for in your life. If you have more questions on how gratitude can improve your health, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 123: How To Have A "Perfect" Thanksgiving
In this episode, Robyn and Ben discuss how to have a "perfect" Thanksgiving. The holidays and Thanksgiving can be challenging for your health and fitness. Therefore, we wanted to give you the secret formula to have a great holiday season. Check out all the highlights  below:

• The Perfect Thanksgiving Formula
• Follow the Guru's Thanksgiving (JK!)
• Start with movement
• Hydrate your way to feeling good
• Cook or don't cook it is your choice
• Connect with the people you want to connect with
• Robyn says you don't have to be a glutton
• The perfect plate formula
• Make time for yourself
• We have a lot to be grateful for! 

Hopefully, this podcast helps you have a great Thanksgiving and holiday season. If you have more questions or want help reaching your goals during the holiday season, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 122: The Real Secrets To Core Training
In this episode, Robyn and Ben discuss how to better train and understand your "core". We have received questions on core training and why we don't do more of it. Therefore, we wanted to reveal the real secrets of "core" training. Check out all the highlights  below:

• Thank you for your input!
• What is the core?
• Back muscles, Hip Muscles, and Ab Muscles
• The layers to your abs
• What is your technique for using your core?
• How strong is your core?
• Ways we train the core every day
• How to actually get "6-pack Abs"
• Tips and Tricks to get a stronger Core

Hopefully, this podcast helps answer your questions about "core" training. If you have more questions or want to help improving your "core", then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 121: The 2023 CrossFit Total

In this episode, Robyn and Ben get you excited for this year's CrossFit Total. The CrossFit Total is an amazing event and feat of strength every year. Check out all the highlights  below:

• Ben gets you pumped up
• All your work can pay off with the total
• What is the CrossFit Total?
• When are we doing the total? Sat Dec 2
• Why is the total so awesome and fun?
• How we run the Total for an awesome time
• All the tips and tricks for crushing the total
• Why and how we train for the CrossFit Total

Hopefully, this podcast gets you excited for the CrossFit Total. If you have more questions or want to sign up for the CrossFit Total, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 120: The Magic Of Protein (November's Lifestyle Focus)
In this episode, Robyn and Ben discuss all the magic of protein. We all want to reach our goals and protein might be the magic bullet to success. Check out all the highlights  below:

• How we managed Stress In October
• Go listen to all the October podcasts
• Protein's secret anti-aging solution
• How protein makes you healthy no matter your age
• The awesomeness of Satiety
• How protein improves blood pressure and metabolism
• What is protein's RDA 
• How much protein do you actually need
• Why is it so hard to get all the protein
• All the sources you can use to protein
• Yes, you can eat more than meat
• We have plenty of tricks to help you reach your protein goal

Hopefully, this podcast helps you realize all the benefits of protein and how to get enough of it. If you have more questions or want more help with protein, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 118: The Power Of Your Thoughts In The Gym
In this episode, Robyn and Ben interview Dr. Kristen Gustafson on how your thoughts impact the gym. Dr. KG is a professor at Cal State East Bay. This podcast examines how we perceive things and they impact ourselves and our performance in the gym. Check out the highlights  below:

• The Triad of Thoughts, Feelings, and Behaviors
• KG explains cognitive distortions
• We think about thinking
• Things are not always as you perceive
• Don't discount the positive
• We are not mind readers or fortune tellers
• You shouldn't should 
• Ways to reframe your thoughts
• Seek help when you need it. And it is better to ask for help
• Resources like Betterhelp.com and calling 988
• WE CARE ABOUT YOU! AND WE ARE HERE TO HELP

Hopefully, this podcast gives you some new ideas on how to approach your perceptions and thoughts in the gym. If you have more questions or want more information about KG's work, your thoughts, and how to use these tools in your life, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 117: Feelings! What To Do About Them In The Gym?

In this episode, Robyn and Ben interview Dr. Kristen Gustafson on how to use your feelings in the gym. Dr. KG is a professor at Cal State East Bay. This podcast examines how we can use our feelings to better ourselves and our performance in the gym. Check out the highlights  below:

• In glass case of emotion
• KG is an amazing CFO member
• The Triad of Thoughts, Feelings, and Behaviors
• The Feelings wheel
• Feelings matter
• It is ok to be scared
• Anger can be a tool
• When joy might not be what you think
• How to channel feelings into success 

Hopefully, this podcast gives you some new ideas on how to approach your feelings in the gym. If you have more questions or want more information about KG's work, your feelings, and how to use these tools in your life, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 116: What Does The Government Think About Fitness?
In this episode, Robyn and Ben discuss the physical activity guidelines from the Department of Health And Human Services. This is NOT a political podcast. This podcast looks to examine the national narrative on fitness and how we do it in the gym. Check out the highlights  below:

• Tin Foil Hat Time
• Shout out to Dr. Siegel  and her awesomeness
• Government documents are fun
• Move more and sit less
• Movement Minutes matter
• The value of intensity
• How to apply guidelines for the masses to yourself?
• Why do we treat children differently than adults?
• The avoidance of rants/rabbit holes
• Water aerobics is harder than you think
• You are better than average!

Hopefully, this podcast gives you some new ideas on how to better reach your fitness goals. If you have more questions or want more information about The Physical Activity Guidelines and how to apply them to your life, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 115: Manage Your Stress Better (October's Lifestyle Focus)
In this episode, Robyn and Ben discuss how to manage your stress better. We all have stress so we want use the month of October to focus on using stress to lead us to success. Check out the highlights  below:

• Recap of Sugar Awareness (September's Lifestyle Focus)
• Webster's definition of stress
• Stress can be good! 
• Why you might want to lower expectations
• What is the story behind your stress
• Use cortisol to your advantage
• Don't let the load exceed capacity
• It's not always about balance 
• Breathe! 
• Shift your perspective on stress 
• Do things that make you happy! 
• Remember to rest, sleep, eat, and fuel yourself
• Lastly, you can't mess this up!

Hopefully, this podcast you better manage your stress. If you have more questions or want more information about stress, its effects, and how to manage it better, reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 114: How To Get Better At Toes To Bar
In this episode, Robyn and Ben discuss how to get better at toes to bar. Whether you have one toe to bar or none this podcast will help get to the next level. Check out the highlights  below:

• The Awesomeness of Silence
• When leveling up "assess don't guess"
• Mobilize your way to success
• Get a grip to get toes to bar
• Straight arm strength is key  
• Feel the rhythm 
• Hollow holds are the best abs!
• Focus on intentional practice not just swinging
• What can you do daily to get toes to bar

Hopefully, this podcast gets you better at toes to bar. If you have more questions or want to get more information about toes to bar then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 113: Are You Ready For Dusk Till Dawn?
In this episode, Robyn and Ben get us pumped for the third annual Dusk Till Dawn Competition. We love a great day of workouts and fun. So let's get excited for this year's Dusk Till Dawn Competition, Check out the highlights  below:

• Start with some laughs
• Working out from Dusk Till Dawn
• What is an intragym competition? 
• Who should you partner with?
• When is the competition? 
• What is the workout or is it Workouts?
• Who shouldn't do Dusk Till Dawn? Don't worry you aren't on the list
• How much fun will Dusk Till Dawn be? 

Hopefully, this podcast gets you pumped up for this year's Dusk Till Dawn competition. If you have more questions or want to get more information about Dusk Till Dawn and how much fun it will be then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 112: Relaunch of Calories In Vs Calories Out
In this episode, Robyn and Ben discuss how calories impact reaching your health and fitness goals. Your nutrition matters. So we want to help you use calories to your advantage, Check out the highlights  below:

• A pep talk from Ben
• Your body is an amazing machine
• What is a calorie?
• What do calories do in your body?
• What is your BMR (Basal Metabolic Rate)? 
• What does eating in Surplus, Deficit and Maintenance mean and which is right for you?
• Which type of 'Calories Out' gives you the most bang for your buck as far as reaching your body composition goals?
• Looking to make some changes? What are some actionable steps you can take right now to get started?

Hopefully, this podcast helps you take your nutrition to the next level. If you have more questions or want to get more information about calories and how to use them to your advantage then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 111: The Pros And Cons Of Sugar
In this episode, Robyn and Ben discuss September's lifestyle focus, sugar. Everyone has a relationship with sugar and as a gym we want to better understand that relationship. So we delve into sugar and how to use it, Check out the highlights  below:

• How consistent were we in August?
• How to keep Robyn consistent
• What is and isn't sugar? 
• Some positives of sugar 
• How to fuel better performance through sugar
• The soul satisfaction from sugar
• How sugar makes you crash
• The caloric impact of sugar
• The problematic inflammation sugar causes
• Read your food labels way closer
• Take the "No Sugar" September Challenge with Robyn

Hopefully, this podcast helps motivate you to examine your relationship with sugar this month. If you have more questions or want to get more information about sugar and the "No sugar" challenge then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 109: Ask Me Anything Rapid Fire Round 2
In this episode, Robyn and Ben answer all your questions from the AMA whiteboard. Check out the highlights  below:

• The difference between Teens And Adults
• Aliens, Gravity, Big Foot, and your fitness
• How to build mental toughness
• All the feel-good inspirational stories
• Who else should you listen to for health and fitness
• The future of CFO
• Robyn's underwater punching skills
• Ben defends the shake weight
• How to add classes at CFO
• Why CrossFit hates even numbers

Hopefully, this podcast answers all your questions and gives you a few laughs. If you have more questions or want to get more information then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 108: Bring A Friend Day
In this episode, Robyn and Ben share all the details of Bring a Friend Day. Check out why you should bring a friend to CrossFit Oakland below:

• Show and Tell but way better
• Fitness is better with Friends
• You share everything else you love why not your gym?
• Family support to help you do better in the gym
• The gym makes you better
• We want to dispel the myths about CrossFit
• All the fun party details
• Share this episode to convince a friend

Hopefully, this podcast inspires you and a friend to come to community day at CrossFit Oakland. If you have questions or want to invite a friend then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 107: What You Can Learn From The CrossFit Games
In this episode, Ben shares what you can learn from the 2023 CrossFit Games. While we don't train for the CrossFit Games, we can take a lot away from them. Check out what you can learn below:

• Be inspired from the CrossFit Games
• How fit will you be at 65 years old? 
• No excuses from adaptive athletes
• Training vs Competing Mindset
• How mindset helps you reach your goals
• What peak performance can teach you
• Top athletes show us what is possible
• Calm under pressure
• How effortless top performers can things look

Hopefully, this podcast gives you a little inspiration for training to reach your goals. If you have questions or want to learn more about the CrossFit Games, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 106: Consistency, The Real Magic Pill (August's Lifestyle Focus)
In this episode, Robyn and Ben discuss August's lifestyle focus and how consistency is the real magic pill. Whatever we do consistently leads to our success. Check out how we can be consistent below:

• Adventures in hydration for July
• Admiring water fountains near and far
• What can you do daily? 
• Stacking habits to make you better
• What can you consistently do weekly?
• Watch out for shiny toys and magic pills
• Weekdays vs Weekends 
• How accountability and honesty are key
• The need for a little discomfort
• Challenges to keep you consistent in August

Hopefully, this podcast helps you be more consistent in working towards your goals. If you have questions or want help creating consistent habits, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 104: The Importance Of Tempo Training
In this episode, Robyn and Ben detail all of the benefits of tempo training. Sometimes we need to go fast and sometimes we need to go slow. Check out what we discuss below:

• We train fast a lot so why not slow too?
• The differences between muscles and tendons
• How muscles build through time under tension
• What is eccentric vs. concentric movement
• How tempo increases range of motion
• The secret to getting stronger by holding a position
• Heavy slow resistance rebuilds your tendons
• How going slow can make you more explosive
• How tempo can make you better in conditioning workouts

Hopefully, this podcast gets you excited for the upcoming tempo training. If you have questions or want to learn more about tempo training, then reach out and let us know who we missed.
Have a listen, and as always give us some feedback and ask us questions!

Episode 103: What Characters Would Be The Best CrossFitters?
In this episode, Stef and Ben debate what famous fictional characters would make great crossfitters. Think of all the great movies, television shows, video games, and cartoons that have characters who would be great at CrossFit. We discuss the following:

• Stef wants all the Lord of the Rings characters
• The whole "300" should compete at CrossFit
• John Wick could suffer through any workout
• Bachelor contestants have made the Games
• Tom Cruise has to be on this list 
• Lara Croft is a bada$$
• Video games characters could be great at fitness
• Ben's Top 5 fictional characters
• Stef's Top 5 fictional characters

Hopefully, this podcast gives you a few laughs. If you think we left off some good characters, then reach out and let us know who we missed.
Have a listen, and as always give us some feedback and ask us questions!

Episode 102: Stay Hydrated (July's Lifestyle Focus)
In this episode, Britt and Ben help you stay hydrated and feel good this summer! Water is life and a secret performance enhancer. See how hydration helps below:

• Recap of June's fun new hobbies
• Your Body is 75% water
• How much water do you lose in a day?
• How water is the original energy drink
• Drinking water is a stress reliever
• You are smarter when hydrated
• Water - The magical weight loss and detox trick
• You might be dehydrated if....
• All The tips and tricks to stay hydrated this summer

Hopefully, this helps you realize the importance of staying hydrated. If you struggle with hydration, then reach out to one of your coaches and we will help you out.
Have a listen, and as always give us some feedback and ask us questions!

Episode 101: You Are Stronger Than Your Excuses

In this episode, Robyn and Ben give a little pep talk to overcoming common excuses. There is always an excuse to miss the gym, but you are stronger than them. Here are some excuses and counters to them:

• It is ok to have excuses
• Worried about being too sore -> movement helps the soreness
• Work is too busy -> Schedule/prioritize sessions and exercise makes you better at work
• Have to watch the kids -> bring them to the lobby
• The weather is uncomfortable -> wear layers and we have fans
• Forgot your clothes -> Modify to what you are wearing
• Lacking Motivation -> Remember your gym friends and why you started
• Tired -> Make sure you slept but movement energizes you too
• Reasons to actually miss the gym
• CFO has your back and you can do this! 

Hopefully, this helps you realize you can overcome your excuses. If you struggle with excuses, then reach out to one of your coaches and we will help you overcome them.
Have a listen, and as always give us some feedback and ask us questions!

Episode 100: Grateful To Make 100 💯 
In this episode, Robyn, Britt, and Ben celebrate making it to 100 episodes and recap all their favorites. It is incredible to make it to 100 episodes. We had to share our joy. Here are the highlights:

• Gratitude for every listener and episode
• Humble beginnings 
• Check out the nutrition matters series
• CFO has great clients/experts
• Podcasts can lead to lots of laughs
• Britt's journey through the podcasts
• Coaches are fun to interview
• Our most popular episodes
• What are we going to do next?

We hope you have enjoyed all 100 episodes of the podcast. If you have further questions or suggestions, then reach out to one of your coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 99: How To Survive Time Off This Summer
In this episode, Robyn and Ben give tips and tricks to stay fit while having fun this summer. Maintaining your health and fitness can be challenging in the summer months, but we are here to help! Here are some episode highlights:

• Enjoy your summer & the healthy habits you've been building all year
• Stay consistent prior to travel
• Research possible fitness options during your trip
• Pack your gym clothes!
• Find activities that get you moving while traveling - doesn't have to be in a gym
• Do what works for you and be kind to yourself while traveling
• Be sure to enjoy the good stuff
• Get back in the gym right away - don't put it off 
• Be patient as you work your way back after time off

We hope this podcast helps you crush your summer fun, health, and fitness goals. If you have further questions about maintaining your fitness over the summer, then reach out to one of your coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 98: The Benefits Of A New Hobby To Your Health (June Lifestyle Focus)
In this episode, Ben, Robyn, Stef & Britt discuss how learning a new hobby or sport benefits your health and wellness. We think it is so important, we turned it into June's Lifestyle Focus and discuss the following..

• How we ate all the veggies In May (recap)
• Hobbies and sports help you get to know yourself
• New relationships through hobbies and sports
• How to face your fears by trying new things
• Ways to help improve your brain and problem-solve
• The 10 General Physical Skills (CrossFit)
• Why coordination, agility, and accuracy matter
• What new things are your favorite coaches are going to try?

We hope this podcast gives you the motivation to try new things this month and fires you up for our Pancakes & Games event this Saturday, June 3rd at 9 am. If you have further questions about the benefits of trying new hobbies and sports, then reach out to one of your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 97: The What And Why Behind Hero Workouts
In this episode, we explain what a hero workout is and why we do them in the gym. We love challenges in the gym. Hero workouts create a great opportunity to challenge ourselves. Check out all we detail below:

• Robyn's favorite cartoon to start
• What is a Hero Workout?
• Discomfort makes us stronger
• How workouts provide a moment of reflection
• The cool factor of CrossFit
• What is the first hero workout
• The Favorite Hero Workouts of your coaches
• Tricks to get through Murph

We hope this podcast gives you some appreciation of hero workouts and some excitement to challenge yourself through them. If you have further questions about hero workouts, then reach out to one of your favorite coaches and we will help you.
Have a listen and as always give us some feedback and ask us questions!

Episode 96: How To Test The Generalist
In this episode, we delve into fitness markers for a regular person who is trying to make their life better. We do not specialize in any one thing in the gym. We make you generally better at everything. Check out all we detail below:

• Generalist vs. Specialist
• How much should you squat/deadlift/press?
• What are strength to mass markers?
• How should your lifting translate to gymnastics?
• Why does capacity matters?
• What is a good Row time?
• Funny balance challenges you should do daily
• 400lb Squat Vs Unbroken Karen

We hope this podcast helps you get some new ideas on how you should measure and test your health and fitness..  If you have further questions about fitness markers and tests, then reach out to one of your favorite coaches and we will help you.
Have a listen and as always give us some feedback and ask us questions!

Episode 95: Client Spotlight Aaron Pierre

In this episode, we showcase Aaron Pierre and the amazing mission he is on. Aaron is always a bright spot in the gym. Check out all about Aaron below:

• Aaron's uncomfortable start
• CrossFit while on safari 
• What Aaron has been training for 10 years on?
• The three vows Aaron follows
• Berkeley Counter Culture and Jesuits?
• The current fitness challenge Aaron is on
• What is next for Aaron
• How Aaron used CFO coaches to achieve his goals
• How much we will all miss Aaron

We hope this podcast helps you get to know Aaron and all the amazing things he is called to do.  If you have further questions about Aaron or want to connect with him, then reach out to one of your favorite coaches and we will help you.
Have a listen and as always give us some feedback and ask us questions!

Episode 94: The Secret To Vegetables (May's Lifestyle Focus)
In this episode, the magic of vegetables and how to enjoy them is revealed. We all need vegetables to reach our goals. So let's find the motivation and tricks to vegetables below:

• How did we sleep in April?
• Eat your vegetables
• The magic of nutrient-dense foods
• Using vegetables instead of supplements
• Satisfy your cravings through vegetables
• Cook vegetables in the ways you enjoy
• Put veggies in EVERYTHING (yes, everything)
• Why do you need to always have veggies on hand?
• Find the right veggie challenge for you

We hope this podcast helps you enjoy vegetables more and use them to help you reach your health goals.  If you have further questions about how to get more vegetables in your life, then reach out to one of your favorite coaches and we will help you.
Have a listen and as always give us some feedback and ask us questions!

Episode 93: The Hack To Achieving Your Gym Goals
In this episode, Robyn and Ben help you find the hack to achieving your health and fitness goals through strength balance testing. We all want the quickest way to our goals. So let's find out how testing will help below:

• Why do we do testing in our training
• How come strength testing matters
• Why do we do rep testing vs. 1 rep maxes?
• What is strength endurance testing?
• Why is it 20 reps and not 100 reps?
• Why do we count breaths? 
• How finding balance gets you out of pain?
• How these tests can help you have more fun in the gym?
• Unlocking your potential through testing yourself.

We hope this podcast helps you better understand the current programming cycle and how it can unlock your potential.  If you have further questions about strength balance testing or gym programming, then reach out to one of your favorite coaches and we will help you.
Have a listen and as always give us some feedback and ask us questions!

Episode 92: Is Intermittent Fasting For You?
In this episode, Robyn and Ben help you determine if intermittent fasting is right for you or just the new shiny toy. There are numerous ways to use nutrition to meet your goals. Find out more about intermittent fasting below:

• The different types of intermittent fasting
• Why not eating for a day might benefit you in numerous ways
• Fasting rules help you find a calorie deficit 
• How to stop late-night snacking
• The benefits of metabolic flexibility 
• Make your body a better running machine
• The challenges of Training with intermittent fasting
• Translating and understanding scientific studies 
• Why is it so hard to eat the "right" foods while intermittent fasting 
• Who should and Who shouldn't use intermittent fasting

We hope this podcast helps you understand how to use better nutrition practices to reach your goals.  If you have further questions about intermittent fasting, then reach out to one of your favorite coaches and we will help you find the right solution for you.
Have a listen and as always give us some feedback and ask us questions!

Episode 89: Client Spotlight Charise DeCoito
In this episode, Robyn and Ben showcase and interview the amazing client Charise. She is a bright spot in (almost every) 7 am class. They showcase all these details below:

• Who is Charise?
• How did she come to CFO in 2012?
• Why Charise loves teachers
• How come everyone needs a mentor?
• How consistency is Charise's secret to success
• Charise's Japan adventures
• Charise's sweet but amazing accomplishment

We hope this podcast helps you connect with another amazing member of CrossFit Oakland. Charise is a rockstar and a bright spot in our amazing community. If you have further questions about Charise or all the cool things she is up to in life, then reach out to one of your favorite coaches and we will connect you. 
Have a listen and as always give us some feedback and ask us questions!

Episode 88: The Gym Personality Test
In this episode, Robyn and Ben help you find your personality in the gym. We all wonder what we are good at and need help with in the gym. The coaches at CFO are going to help find that over the next 3 months with Strength balance testing. Learn how with these details below:

• Rebranding Strength Balance Testing
• How do you find your strengths in the gym
• Do you know what you like in the gym?
• Do you know what you need in the gym?
• How you can build yourself back
• Ways to improve your performance
• Multi-talented vs. One Dimensional
• Invest now for a better tomorrow

We hope this podcast helps you better understand the intentions of strength balance testing. And how the next three months of programming are going to help you become better. If you have further questions about your gym personality test and strength balance, then reach out to one of your favorite coaches and we will help you. 
Have a listen and as always give us some feedback and ask us questions!

Episode 87: Getting The Workout Intended For You

In this episode, Robyn and Ben explain how each workout has a different intention for you to get better. Each day at CFO your favorite coaches create plans to make you better. The coaches at CFO want you to get the most out of each workout. Check out these details and more:

• What are the types of workouts?
• How the clock can save you
• Why the gym helps you complete a to-do list
• The importance of sprinting workout
• Ways to find your threshold during a workout
• Sometimes you just have to grind it out
• Why learning how to pace is so important
• How knowing the intention of the workout can help you become better in and out of the gym

We hope this podcast helps you better understand the intentions of workouts and how they can make you better. If you have further questions about how to use workouts for their intended purpose, then reach out to one of your favorite coaches and we will help you.

Have a listen and as always give us some feedback and ask us questions!

Episode 86: Recapping The 2023 Open

In this episode, Robyn and Ben recap all the awesomeness of the 2023 Open. The gym was an amazing place the last three Fridays. Between the workouts, costumes, cheering, and successes there was no better place in the world. Check these details and more:

• How well did everyone do?
• Client spotlights and awesome feats
• Favorite parts of the Open
• Least favorite parts or pieces
• What could have been better for the test?
• Costume highlights
• What did the test unveil for most clients or the gym
• Spirit Awards Update
• What's up next around the gym?

We hope this podcast captures the awesomeness of this year's open. If you have further questions about the open and what to do now, then reach out to one of your favorite coaches and we will help you.

Have a listen and as always give us some feedback and ask us questions!

Episode 85: Make Your Life Easier With Meal Planning (March's Lifestyle Focus)

In this episode, we make your life easier with meal planning. If you are tired of trying to figure out what to eat or make better food decisions, then listen up. Here are the details we cover:

• Mobility Successes in February's Lifestyle Focus
• What was Ben's mobility discovery?
• How to identify the holes in your nutrition game?
• Use baby steps with nutrition to help plug the holes
• Meal Planning Vs. Meal Prepping
• Why planning helps you achieve your goals and makes life easier?
• What are Ben's emergency food items?
• What are some daily and weekly things you can do to help you meal plan
• What are your coaches going to do for goals with Meal planning?

We hope this podcast helps make your life easier with meal planning. If you have further questions about how to improve nutrition and health with meal planning, then reach out to one of your favorite coaches and we will help you.

Have a listen and as always give us some feedback and ask us questions!

Episode 84: How To Get Your First Handstand Push-up

In this episode, Robyn and Ben help you get your first handstand push-up or get much better at handstand push-up. The Handstand Push-up is one of the coolest movements in the gym. So let's get better at them with the following details:

• What are the "prerequisites" for handstand push-ups
• 100-level classes and Winnie the pooh
• Why mobility matters to doing better Handstand push-ups
• How to get better upside down
• What body positions do we all need to get better at
• How to build horizontal or vertical pressing
• Do you have the skills and how to build skills
• What you can do daily to get better at Handstand push-ups

We hope this podcast helps you get your first handstand push-up. If you have further questions about how to improve your handstand push-ups, then reach out to one of your favorite coaches and we will help you.

Have a listen and as always give us some feedback and ask us questions!

Episode 83: Coach Spotlight - Nate Wantatah

In this episode, Robyn and Ben spotlight the awesomeness of Coach Nate. Nate is one of the key pieces to CrossFit Oakland's success. This podcast hopefully helps you connect better to Coach Nate and all he has to offer. They detail the following:

• How Nate got started with the CFO family
• How He got hooked on CrossFit
• Why he lays down between sets
• Nate's early days in Boston and Ohio
• The journey of Pre-Med School
• How Ben and Nate work out without music
• Nate's current athletic goals
• Why coaches have coaches

We hope this podcast helps connect you with Coach Nate. If you have further questions about Coach Nate, then reach out to one of your favorite coaches they will connect you.

Have a listen and as always give us some feedback and ask us questions!

Episode 80: More or Less That Is The Question

In this episode, Robyn and Ben answer a question from the recent AMA board.  The question was, "What should cross fitters do more of and what should they do less of?". To help solve the problem, They detail the following:

• Do More that makes you feel good in the gym
• Do less of being mad, nervous, or scared in the gym
• How better range of motion makes you feel better
• Have more awareness of your movement in the gym
• More focus on nutrition to support your goals in the gym
• Be able to adapt, not just optimize
• What do you do to take care of yourself and how can you do more of that?
• Be more comfortable with being uncomfortable
• You'll be Fine and be glad Robyn does not have a spray bottle

We hope this podcast helps answer what you should be doing more of and what you should be doing less of in regards to the gym. If you have further questions about more and/or less habits, then reach out to one of your favorite coaches for help.

Have a listen and as always give us some feedback and ask us questions!

Episode 78: Coach Spotlight Stef Arcia

In this episode, Robyn and Ben spotlight your new favorite CFO Coach, Stef Arcia.  Stef has been an amazing addition to CFO. We are super excited for her joining us. To help you get to know her, we detail the following:

• Who is Stef?
• Stef's background in fitness
• How Stef can make an amazing risotto under pressure
• How and why we should help Stef become a food critic?
• The passion and drive Stef has for fitness and helping people
• Stef's nerdy background
• Why Stef believes there is one ring to rule them all (or your favorite golum quote)

We hope this podcast introduces to Stef, because we are so excited for her to join the gym.  If you have further questions about Stef or want to work with her, then reach out to one of your favorite coaches and we will connect you. Also, which coach should we spotlight next?

Have a listen and as always give us some feedback and ask us questions!

Episode 77: The 2023 CFO Intramural Open

In this episode, Ben gets us excited for the 2023 Intramural Open.  We are stoked for this year's CrossFit Open and all of the fun and challenge the open brings us. Ben details the following:

• What is the CrossFit Open?
• How CFO handles the open and the fun of the intramural open?
• All the details of the intramural open
• Who should do the intramural open?
• Why do we do the intramural open?
• How much fun we can expect to have with the Open
• The special new twist to this year's open

We hope this podcast gets you excited to sign-up for the intramural open, because we are about to have a lot of fun and challenge coming in this year's open.  If you have further questions about the open and intramurals, then reach out to one of your favorite coaches for help.

Have a listen and as always give us some feedback and ask us questions!

Episode 76: January Lifestyle Focus - Alcohol And You

In this episode, Robyn and Ben refresh the monthly lifestyle focuses, and January's lifestyle focus of alcohol and you.  In an effort to help you achieve your goals, they detail how alcohol impacts you. They converse about the following:

• This is a refresh from Episode 27
• Ben's new challenge for you in 2023
• Ann's journey with alcohol
• Why do people drink?
• What happens to your brain and body when you drink alcohol?
• Why take a break from alcohol?
• Do you recognize your relationship with alcohol?

We hope this podcast helps you make healthy lifestyle choices in 2023. As we start with noticing and understanding the role of alcohol in your life.  If you have further questions or help with alcohol and your fitness, then reach out to one of your favorite coaches for help.

Have a listen and as always give us some feedback and ask us questions!