The HERD FIT

We share why this year’s Reset worked better: clear habits, honest metrics, and real accountability that turned effort into momentum. We contrast weight loss myths with a lifestyle approach that protects muscle, builds community, and keeps progress sustainable. • accountability groups that nudge action and reduce friction • reset vs weight loss focus on lifestyle not quick cuts • using InBody to t...

We compare performance-driven CrossFit culture with health-first Outlast training through two athletes’ real results, from autoimmune remission to rebuilt motivation and strength. We also share why we still do the CrossFit Open and how benchmarks and nutrition keep progress honest. • shifting from whiteboard scores to intrinsic motivation • endurance grit and identity formation as “Athlete Sherry”...

We pack the room with Bison coaches to demystify the CrossFit Open and show how three weeks can unite first-timers and competitors. Stories, pacing tips, judging standards, and team pride make the case that this is a community benchmark, not just a contest. • what the Open is and why it unites a gym • how first-timers set expectations and find support • why to bias engine and bodyweight practice •...

We challenge the claim that CrossFit relies too much on machines and map a smarter middle ground where rowers, bikes, and skis drive intensity safely without replacing skill. We split sport from health, dig into programming choices, and show how data and pacing make athletes better. • how machines change programming for safety and fairness • when machine subs support joints and still raise intensi...

We break down how wearables actually help you train, recover, and stay healthy, from Whoop and Apple Watch to the CrossFit-focused WURQ. The talk digs into accuracy, friction, and how to use data without letting it run your life. • shifting from ego lifting to longevity and readiness • what Whoop gets right about sleep, HRV and day strain • where WURQ shines on reps, rest time and pacing • limits...

We dig into practical goal setting for the new year, focusing on clear targets, accountability, and daily execution. David shares three do’s and three don’ts to help turn short-lived resolutions into steady habits across fitness, health, and life. • why community energy boosts effort • speaking goals aloud for accountability • making goals specific and measurable • stacking daily wins to reduce ov...

We trace Legends’ growth from hotel lobbies to a smooth, on-time Arizona State production while unpacking what keeps masters athletes competing: mindset, community, and sustainable training. Tracy and Kathleen share honest wins, near-misses, and how experience turns pressure into poise. • evolution of Legends logistics and scoring • the masters field deepening and raising the skill bar • why compe...

We share a candid three-day recap from Legends 2025: a humbling swim, a debated strength tiebreak, and a return to classic mixed-modal tests that rewarded skill under fatigue. Community, cues, and composure turn rough starts into honest wins, even without the podium. • traveling to compete with teammates and why it matters • interval swim scoring change and pacing consequences • technique first ap...

We welcome Noah back to share how CrossFit and the Bison community helped him rebuild after a hard reset, from first-day nerves to chasing the Open with intention. We unpack coachability, scaling, and the power of belonging to make training sustainable and meaningful. • why community support turns effort into momentum • how to scale to preserve intensity and avoid injury • writing down lifts and w...

Two athletes prove that getting older can mean getting stronger. We share how CrossFit, routine, and smart scaling rebuilt capacity after surgery, reversed a long decline, and made real life feel lighter. • why “I’m getting old” is the wrong script • early sports roots shaping mindset and grit • starting CrossFit in your 60s with coaching and progressions • Abigail’s CDH1 gene story and total gast...

The best gyms don’t just add classes; they build pathways. We brought all four Bison Fitness owners, David Syvertsen @davesy85, Adam Hawkinson @hawkabn, Sam Rhee @bergencosmetic and Mike DaSilva  together to share how our community evolved from a single CrossFit track into a fuller system—without losing the camaraderie and push that made it special. You’ll hear real stories, honest tradeoffs, and...

We welcome Dan to the Thursday morning coaching role and unpack what it truly takes to run a room with care, structure, and humility. Movement quality, time management, and lifestyle discipline frame a bigger idea: sport and general fitness feed each other when the culture is right. • why timing, commitment and family readiness matter for coaching  • movement quality as the foundation for progress...

We audit a popular seven-event “fittest” test, surface its power bias, and offer a clearer, safer, and more complete way to measure broad fitness. We keep skills accessible, tighten standards, fix load ratios, and build a day that any serious gym can run. • defining fitness before testing it • why a mile run is not endurance • where single-rep power tests fall short • safer strength standards and...

We talk with longtime affiliate owner Tim Carroll about the real work behind running one gym, then three, and why delegation and culture are the only way to last. Hiring, pay, boundaries, and the hard talks you avoid until they cost you more come into focus. • shifting from workouts to business operations • building a repeatable coaching pipeline • paying fairly within real revenue limits • handli...

We unpack what CrossFit means after a combined 26 years of affiliate ownership—community, business, and brand—and ask whether the new “hard work, no shortcuts” campaign reaches new people or just rallies the faithful. We explore missed partnerships, HYROX momentum, and a practical path forward built on prescriptive coaching and real member stories. • defining CrossFit now—modality, community, or b...

We talk with Rachel about choosing sobriety without a rock-bottom moment, how COVID habits quietly escalated, and why better sleep, calmer mornings, and stronger training made the change stick. Clear data, simple choices, and community support shape a confident new identity. • background, first steps into CrossFit, early intimidation • COVID escalation from weekends to nightly drinking • dopamine...

Two CrossFit athletes share their harrowing experiences with heart attacks that occurred during or shortly after CrossFit workouts, revealing how cardiac events don't always present with typical symptoms. Scott Rossen and Mike McKinney offer raw, emotional accounts of their journeys from initial symptoms through hospitalization to their ongoing recovery processes. • Scott experienced shortnes...

The CrossFit Games 2026 season announcement brings significant changes, most notably the return to 25% advancement from Open to Quarterfinals and the introduction of in-person semifinal opportunities for masters athletes. Sam and Dave discuss how these shifts could impact both elite competitors and everyday gym members while considering CrossFit's strategic position in a changing fitness land...

Kelly and Kayla from Power Nutrition join us to discuss their approach to nutrition coaching that focuses on fueling both performance and everyday life, breaking free from diet culture mentality, and building sustainable habits that lead to lasting results. • Power Nutrition is built on three core principles: performance, wellness, and results • Both coaches have personal experiences overcoming re...

Coach David Syvertsen welcomes Bob Wallum, the eighth-ranked 35-39-year-old athlete in the world, fresh off the CrossFit Games in Columbus, Ohio. The conversation explores Wallum's journey from Bison coach to elite CrossFit Games competitor, diving into his competition experience, training philosophy, and mindset. • Competing alongside CrossFit legends like Scott Panchik and Sam Dancer • The...

Brian, owner of Asbury Park Summer Games, shares his journey from CrossFit athlete to competition organizer and his mission to preserve the event's legacy while building its future. His passion for inclusivity and community comes through as he reveals plans to weatherproof next year's competition, continue the three-day format, and create an experience that serves athletes of all levels....

What happens when your CrossFit gym goes dark? Coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic dive deep into their CrossFit Bison's unique Dark Week experience – where workouts remain completely hidden until athletes walk through the door. They explores the fascinating psychological impact of removing workout previews. While some members struggle with the lack of control, othe...

What happens when passionate gym members step into coaching roles? In this revealing conversation, Coach David Syvertsen @davesy85 sits down with Coaches Keith Andrews @keithandrews1 and Tara Porfido @tporf – two CrossFit Bison members who successfully made the transition to becoming beloved coaches at the gym. The journey from workout partner to workout leader isn't always straightforward. K...

Ever wonder what it's like to tackle one of fitness's fastest-growing challenges alone? In this revealing conversation, CrossFit Bison member Dan Greenberg @danmg1128 takes host coach David Syvertsen @davesy85 through his journey of completing the Hyrox race as a solo competitor. What makes this story particularly remarkable is Dan's comeback from a potentially career-ending back in...

What does it take for two busy working moms to conquer one of the fastest-growing fitness challenges in the world? With host coach David Syvertsen @davesy85, Keren McKinney @kerenmckinney and Ashley Syvertsen @ashleyann522 pull back the curtain on their recent High Rocks race experience in New York City, revealing the reality behind the Instagram-worthy finish line photos. The conversation dives d...