The "Fittest" Podcast in Oakland

Episode 52: Coach Spotlight - Nick Fraser In this episode, Robyn and Ben interview Coach Nick. This starts a new series, where we will be spotlighting the amazing people of CFO. The hope of these interviews is to highlight all the awesome people around CFO and connect our community. The interview details: How Nick's athletic background shaped him into a great coach What conditioning workout you co...

Episode 51: Assess Don't Guess In this episode, Robyn and Ben discuss how to assess and not guess when it comes to your joints.  The hope of this discussion is to help you find the best solutions for your joints. They detail: The framework used to address clients' needs and joints How we assess joints in the gym What joints do we assess Common examples of challenges we see with joints How you...

Episode 50: Range Vs Load In this episode, Robyn and Ben discuss whether you should work on range of motion or load in workouts.   The hope is the discussion helps you find the best solutions and movements to help you reach your goals. They detail: How both options work! How either option can restore your joint health How you can develop strength with range of motion How both options ins...

Episode 49: June's Lifestyle Focus - New Sport Or Hobby In this episode, Robyn and Ben discuss June's lifestyle focus of trying a new sport or hobby.   We want to help you enjoy your hard work in the gym by trying something fun outside of the gym. They detail: A recap of May's lifestyle focus on vegetables Why should we learn new things? How sports and hobbies can be our best expression...

Episode 48: Red, Yellow, And Green Light Days In this episode, Robyn and Ben discuss the system and thought process for how they should train each day.  They cover how to address days in which you don't feel 100% and how you should do things in the gym. They detail: Why consistency is key? How to know your body and your mind? How the things you really don't like to do can benefit you in the l...

Episode 47: Strength Balance Testing Case Studies In this episode, Robyn and Ben follow up on last week's episode to explain some case study examples from strength balance testing.  They cover how to address some of the results from the tests to make you better in and out of the gym. They detail: How Front Rack Step-ups can boost your Back Squat Why hinging properly can address knee pain and...

Episode 46: Strength Balance Testing Explained In this episode, Ben answers and explains what is going on with strength balance testing.  Also, he explains how the results from the tests can help you in and out of the gym. He details: What are the coaches seeing during the tests? Why do we program two different types of tests? What type of triangle do you want to be? What is to come on the po...

Episode 45: What To Do After The Workout In this episode, Robyn and Ben answer the burning question of what you should do after the workout.  Your post-workout performance is arguably as important as your workout. We detail: How you can transition back to real life Why we program after parties and how they can help you What homework you should be doing after a workout How you can boost y...

Episode 44: May Lifestyle Focus - Veggies In this episode, Robyn and Ben discuss the May Lifestyle Focus vegetables.  We all have a relationship with vegetables and we hope to use May to enjoy more Vegetables and all the benefits they bring us. We discuss: Why vegetables are important for all of us Different goals/challenges you can focus on with vegetables Strategies to help you eat more veg...

Episode 43: Why We Warm Up! In this episode, Robyn and Ben discuss the many reasons why the warm-up is an integral part of each group class workout!  It is important and advantageous for you as well as your coach to prepare and participate in a great workout. We discuss: How important the social aspect of the warm-up is for you How the warm-up revs your mental engine Why the warm-up primes an...

Episode 42: Programming Focus Strength Balance In this episode, Robyn and Ben discuss the upcoming programming focus on strength balance.  They detail the following Summarize or review the past months of programming focused on building capacity How the next couple of months will focus on filling/plugging the "holes in the boat" and a reference to another great podcast about "Adventures in a R...

Episode 41: April Lifestyle Focus - Sleep In this episode, Robyn and Ben discuss how to use April to improve your life through sleep.  They detail the following Their struggles & highlights of March's lifestyle focus How sleep impacts and improves your life in and out of the gym What are the stages of sleep and why do they matter How to improve your sleep habits and get better sleep We ho...

Episode 40: The Rockstar Makenna McNulty In this episode, Robyn and Ben interview Makenna and her inspiring journey with CFO.  They detail the following How the pandemic started Makenna's fitness journey The laughs at Ben during teen zoom classes How Robyn helped Makenna shift her mindset around food Makenna's exciting new goals and journey to come We hope this podcast inspires you to examine...

Episode 39: How To Use Met-Cons To Your Advantage In this episode, Robyn and Ben discuss met-cons and how to approach them to crush your goals. What is a met-con and how we see them in the gym? How you approach each met-con can help you reach your goals. When you might need scale up the weight or difficulty  in your workouts When decreasing the load and difficulty might be more beneficial We...

Episode 38: Instrument vs Ornament In this episode, Robyn and Ben discuss how the quote "Your body is an Instrument, not an Ornament" from the book (Ted Talk and Podcasts) More Than A Body: Your Body Is an Instrument, Not an Ornament by Lindsay and Lexie Kite.  We found this concept compelling so we decided to discuss it in our weekly podcast.  Here are some of the takeaways: Viewing our...

Episode 37: How To Get A Push-up In this episode, Ben & Robyn discuss how to get your first push-up or multiply the number of push-ups you can do.  They detail the following: Everyone wants perfect push-ups. Why? Because they are super cool and functional! What makes a perfect push-up? The pillars of getting your first push-up (and more!) The daily exercises you can do to improve your pus...

Episode 36: March Monthly Focus - Meal Planning & Prep In this episode, Ben & Robyn discuss all things meal planning and meal prep.  We challenge you to look at the way you prepare yourself for success during the day, week, and even month! Start with something simple - create a habit. Don't get caught with no healthy food choices! Work within your budget and lifestyle. We hope this po...

Episode 35: Let's Play FMK In this episode, Robyn, Nick, and Ben play F**K, Marry, And Kill with movements from the gym. They have a hilarious time debating the following: What movements they view as super cool but not necessary (F**K) What movements they would do forever (Marry) What movements they would never do again (Kill) We hope this podcast gives you laughs and insight into what movements t...

Episode 34: 2022 CFO Intramural Open In this episode, Robyn and Ben talk about all the details of the 2022 CFO Intramural Open and all the fun you will have doing the intramural open. They detail the following: What is the Intramural Open? Why you should sign up for Intramural Open? When is the Intramural Open? How to sign up and enjoy all the fun? We hope this podcast motivates you to signup for...

Episode 33: SugarWod In this episode, Robyn and Ben explain how CFO uses SugarWod to make class more enjoyable for everyone. They detail the following: What is SugarWod? The 5 components/benefits of SugarWodView Workouts Prepare for Class Track workouts and results Connect with the CFO community Support from coaches and the worldwide CrossFit community We hope this podcast guides you to use SugarW...

Episode 32: February Lifestyle Focus - Mobility In this episode, Robyn and Ben discuss the February lifestyle focus and how we are going to improve your mobility in a month. They detail the following: A recap of January's lifestyle focus How we define mobility Common areas that you can address with mobility How to create a daily mobility practice We hope this podcast guides you to use the month of...

Episode 31: How To Get Your First Pull-up! In this episode, Robyn and Ben discuss how you can get your first pull-up or be able to do many more pull-ups. They detail the following: Why should have a pull-up, besides the cool factor Who should be able to do a pull-up How long takes it to get your first pull-up The pillars of getting your first pull-up We hope this conversation motivates you and hel...

Episode 30: Fuel Your Results In this episode, Ben goes solo, explaining how to fuel yourself for training in the gym to get better results. He discusses the following: What you can do outside of the gym to create better results What it means to fuel your workouts with food How important sleep is for providing energy to fuel training and recovery How mindset and words around training impact your r...

Episode 29: The 2022 CrossFit Open In this episode, Robyn & Ben discuss the 2022 CrossFit Open, what it is and what it means to the CFO Community. What is the CrossFit Open? Who should sign-up for the Open and why we encourage 100% participation Why do we participate in the Open How will we prepare you for the Open and what will we do to make it fun and help you succeed. We are looking forward...

Episode 28: Goal-Setting for the New Year! It is a New Year!  As we say good-bye to 2021 and hello to 2022, some of us might be planning New Year's Resolution or two.  In this episode, Robyn & Ben discuss resolutions and challenge you to make your goal-setting more purposeful by utilizing a couple of tools to get you primed for success. Here are some topics we discuss: The SMART meth...