Red Wolf CrossFit - Pack Mentality

Are you still winging your warm-up? Whether you’ve got a 5-minute sprint or a 40-minute grind ahead, this episode breaks down exactly how to prep your body (and brain) the right way. We cover: -How to warm up for quick burners like Fran or Grace -How to dial in for moderate AMRAPs and chippers -How to mentally and physically prep for long hero WODs like Murph No fluff… just real-world tactics to h...

Ever wonder why some people consistently get stronger, faster, and fitter year after year, while others hit frustrating plateaus? In this straight-to-the-point episode, we go into the science (without the fluff) of training cycles, breaking down macrocycles, mesocycles, and microcycles into practical, actionable strategies. If you’re looking to stay fit without the boredom, this episode is your no...

Everyone says “burn fat”… but what really happens to it? Does it melt? Turn into muscle? Just disappear? Not even close. In this 30-minute myth-busting episode, we break down the real science of fat oxidation, how your body actually burns fat, and why most people have it all wrong. You’ll learn: What fat is (and isn’t) How your body uses and loses fat Why breathing is your #1 fat loss tool The mos...

I’ve been coaching, training, and showing up for 20 years and here’s the truth most people won’t tell you: the reason you’re stuck isn’t because you’re lazy or broken. It’s because you’re applying a minor amount of effort to a major goal… and expecting it to work fast . In this episode, I break down how my own struggle flipped when I shifted from chasing motivation and consistency… to mastering ca...

Ever felt like your lungs are on fire mid-workout even when your heart rate isn’t that high? In this episode, we break down why your breathing might be holding you back and how to fix it . We cover the science of CO₂ buildup and respiratory muscle fatigue, we’ll teach you how to train your lungs like a muscle. You’ll learn: Why your lungs feel tight even when your engine is fine What CO₂ tolerance...

Most people think they’re crushing their workouts, but they’re actually just spinning their wheels. In this episode, we’re breaking down the three most common workout formats in CrossFit and functional training: EMOMs, AMRAPs, and For-Time workouts. Here’s the problem: EMOMs turn into sloppy AMRAPs. AMRAPs become pacing challenges instead of true work capacity builders. For-time workouts lead to f...

Handstand walking is one of the most challenging and rewarding skills in CrossFit. In this episode, Matt and Caitlin break down exactly how to learn, refine, and master the handstand walk. Whether you're starting from scratch or looking to improve, this episode is packed with progressions and coaching insights. What You’ll Learn: ✅ The key strength foundations needed before you start handstand wa...

Think getting abs means starving, cutting all carbs, and doing endless cardio? That’s complete B.S. In this episode, we break down how to get visible abs without extreme dieting or suffering through miserable meal plans. You already have abs, they’re just hidden under body fat. The key is losing fat sustainably while building core strength. We’ll cover: ✅ Why crash diets backfire and what to do i...

In this episode we go deep into advanced program design and breaking down five key periodization styles used in strength and conditioning. Whether you’re an athlete, coach, or just serious about improving your training, this episode will give you the insights you need to structure your workouts more effectively. We’ll cover: 🔹 Traditional Periodization – The foundational approach for steady stren...

In this episode, Coach Chrysta is back to bust three common nutrition myths that might be sabotaging your progress. We’re breaking down: 1️⃣ Why vodka water/club soda isn’t a “healthier” alcohol choice. 2️⃣ The truth about “If It Fits Your Macros” and why quality matters just as much as quantity. 3️⃣ How “natural” and “all-natural” food labels can be misleading. We dive into how alcohol affects yo...

In this episode we break down the Strength Continuum —one of the most overlooked yet critical principles in strength and conditioning. Understanding how to progress from absolute strength to explosive power is essential for maximizing performance while preventing injuries. What You’ll Learn: ✅ The Strength Continuum explained —from slow and heavy to fast and light ✅ Why skipping steps in trainin...

In this episode we dive deep into the foundation of elite fitness: strength and aerobic capacity . Understanding how to build strength in the 1-5 rep range and develop an aerobic base is key to long-term success. What You’ll Learn: ✅ Why maximal strength (1-5 rep range) is essential for performance and injury prevention ✅ How aerobic base development improves recovery, endurance, and work capaci...

Ever wonder why so many training programs fall short? We break down the key reason most fitness and coaching plans don’t deliver results and how you can build one that does. We’ll explore the power of reverse engineering in program design, starting with your end goal and working backward to create a structured, actionable plan. Here’s what you’ll learn: ✅ How to define your ultimate goal and why...

Wodapalooza isn’t just another comp… it’s a test of strength, strategy, and grit. In this episode, we dive into Caitlin’s journey through one of CrossFit’s biggest stages. 🚀 What you’ll hear: ✔️ Her intense prep & training leading up to WZA ✔️ Behind-the-scenes moments & competition-day mindset ✔️ Event breakdown: victories, struggles & surprises ✔️ How she fueled & recovered betw...

Are you grinding through every workout like it’s a competition but not seeing the progress you want? The truth is, the best athletes know the difference between training and testing … and how to balance them. We’ll explore: The real purpose of training: building strength, endurance, and skills over time. The role of testing: evaluating progress with benchmarks and PRs. Why confusing the two leads...

Are you stuck in your fitness routine, wondering why you’re not making progress? In this episode, we dive into the 3 Ps of Program Design : Plan, Prioritize, and Periodize. These essential principles will take your training to the next level. Here’s what you’ll learn: Plan : How to create a roadmap for success and set goals tailored to your fitness needs. Prioritize : Why focusing on what matters...

What separates good programming from exceptional results? It’s all about the hierarchy. In this episode, we break down the Program Design Hierarchy . From the foundation of adherence to the finer details like tempo. Discover how each layer builds upon the next. Why adherence is the most important factor (and how to get your clients to stick with the plan). How to select the right exercises for you...

Imagine burning calories hours after your workout ends. Welcome to Pack Mentality , where today we’re unlocking the secrets of EPOC—Excess Post-Exercise Oxygen Consumption. Whether you’re an athlete, coach, or fitness enthusiast, mastering the science behind the “afterburn effect” can take your training to the next level. In this episode, we’ll break down: -What EPOC is and why it matters. -The ph...

This podcast episode from Pack Mentality focuses on strength in community and fitness as a coping mechanism for personal loss , featuring guest Eva, a long-time Red Wolf CrossFit member and new coach. The conversation revolves around Eva’s inspiring journey through grief, following the loss of both her parents at a young age, and how fitness has played a pivotal role in her healing process. Key to...

In this episode Matt talks about the difference between fitness methodologies and principles. Learn why jumping from program to program often leads to plateaus and how understanding the core principles of fitness can help you create a lasting, personalized fitness journey. From defining methodologies and principles to tailoring programs based on goals and real-world examples, Matt breaks it all do...

Matt and Caitlin dive deep into one of the most overlooked areas of CrossFit training: upper back strength. Discover why a strong upper back is essential for progressing from novice to RX-level athlete and how it directly impacts performance in movements like pull-ups, deadlifts, Olympic lifts, and presses. They break down foundational exercises, programming tips, and accessory movements to level...

Over the past 12 years of owning a gym, I’ve discovered that success isn’t about shortcuts or flashy achievements. It’s about mastering the rhythm of growth. In this episode, I share the 12 lessons that have shaped my journey as a gym owner, coach, and leader in fitness. Here’s what we’ll uncover: • How cadence—not just consistency—fuels sustainable progress in fitness and life. • The foundational...

Struggling to stay consistent with your health goals during the holidays? In this episode, we take a deep dive into practical strategies for maintaining healthy habits and balanced nutrition, even amidst holiday chaos. Learn how to protect your routine from disruptions, enjoy “fun” meals without guilt, and navigate the emotional and social pressures of the season. From habit stacking and mindful e...

Join host Matt as he sits down with Rudy Mayorga, an 11-year veteran of Red Wolf CrossFit and retired Santa Ana Police Officer. Rudy shares his incredible fitness journey, recounting how CrossFit not only transformed his approach to exercise but also saved his life after a near-fatal accident. Through gripping stories and life lessons, Rudy discusses the pivotal role fitness plays in his daily lif...

In this episode we dive deep into one of the most essential lifts in any strength training routine—the back squat. Whether you’re stuck at a 1RM plateau or looking to improve endurance and muscle growth, we’ve got you covered. Matt shares actionable strategies to help you push past your limits and level up your squat game. We’ll explore how squat variations, targeted accessory work, and techniques...