The NCR Podcast

In the second and part of this series, we cover a broad stretch of hot topics in the nutrition world: including what’s the buzz about creatine, can general nutrition advice be applied across genders, fuelling for early morning workouts, and who and when you should be taking electrolytes. 0:40 - High-protein fad 1:55 – The protein gap 4:10 – Who should take creatine? 8:15 – We all need electrolytes...

In the first part of our two part series, we sit down with Coaches Jules and Sam to talk about their experiences as nutrition coaches. We learn what their approaches to nutrition are as nutrition coaches, the importance of habit building in a nutrition plan, what working with a nutrition coach can look like, and what are some key signs that signal a healthy relationship with food. Enjoy!  Timestam...

In this episode, Paul, Sam, Alessia, and Rez sit down to preview the in-house comp and get athletes fired up. They discuss what teams they're excited to see, predict what skill sets will shine, offer advice to in-house comp rookies, and generally send good vibes heading into competition day. 2:10- attendance and history 4:20 - teams with potentially good communication 6:49 - teams that are hig...

In this episode, we sit down with undergraduate students, NCR members, and best friend duo: Jules Lemire and Jane Kimball. In the name of a new school year beginning and as a welcome back to our students, we chat about their academic lives, their athletic lives, and the interactions between the two. As Nova Scotian natives, the two discuss how some of the challenges they faced in commuting, time m...

In the episode, Reza and Sam chat about the launch of the "Priorities" programming at CrossFit NCR. This leads to conversations about who needs personalized programming, how to know if your programming is working, how to attack your weaknesses, and more. 0:30 – What is “programming”? What is CrossFit programming?  3:55 – Markers to know your fitness programming is working 8:20 – CAP prog...

In this episode, PT hosts two members of team NCR Nation, Kendra and Tyler and their coach, Sam, to debrief their trip to Orlando for the North American Semi-finals. The group takes a dive into the highs and lows of events over the weekend, making special mention of Event 1 and Event 4. Kendra and Tyler offer some insights into pre-workout prep and team dynamics and cohesion, while Coach Sam chime...

In this episode, Reza sits down with long-time NCR and 2022 NCR Nation Award winner: Justin Mangat. Justin and Rez chat about Justin’s journey from San Francisco to Ottawa, why we need more representation of the "every day" CrossFitter, and why he's proud of his NCR workout-pals this season.  2:05 - Justin’s intro 13:11 - Reza & Justin’s most embarrassing story 19:00 - Open worko...

This episode features two staple NCR members, Ella and Gabbie, and NCR coaches, Kayley and Alessia. These four sit down to talk about Ella and Gabbie’s first classes at NCR, what “stereotypes” they heard about CrossFit before their first class, how CrossFit training has radicalized their perceptions of their body image and autonomy, and how a community of strong women has become integral in their...

On this week’s episode of the NCR Podcast, Rez, Sam and PT sit down to talk about their new venture with their second CrossFit NCR location, NCR Colonnade, discuss the importance of community in a fitness space, their competitive plans for CrossFit NCR in the 2023 season, and reminisce on their competitive CrossFit eras. Introduction - 0-4:05 CrossFit Colonnade - 4:35 5:56 – Coaches moving to Colo...

This episode is a light and casual one. Here, Sam, Rez, and Alessia answer some rapid fire questions about CrossFit in a conversational style setting. 4:50 - Sub 5’ mile or squat 500lbs? 10:20 - If you could eliminate one weakness, what would it be? 14:10 - What’s your favourite fitness accessory? 18:00 - Loud music or silence? 22:50 - If you could trade places with one member of the coaching staf...

*due to some technical difficulties, this episode is an unintentional abrupt ending. In this week’s episode, Reza, Sam and Alessia offer their two-cents on the 2022 No Bull CrossFit Games. They discuss the programming, the unique movements premiered at the events, an shocking and unsurprising leaderboard, and what the recreational CrossFit athlete can learn from the Games. 5:53 - intro to CrossFit...

*Content Warning: This episode mentions depression, suicide, addiction and other mental-health related topics that some may find triggering* If you are struggling and need help, you can call the Ottawa Mental Health Crisis Line: 613-722-6914.  This episode spotlights Coach Sam Meahan. He kindly and vulnerably takes us through the chronology of his young adult life. His story details his...

This week, we bring executive director of Forging Youth Resilience (FYR), DEI council member and long-time NCR member, Mason Alberts. Mason discusses FYR, their goals as an organization, her involvement with CrossFit's DEI council and mitigating barriers to entry to CrossFit 4:11 - Introducing Mason Alberts 6:03 - Who is “FYR"? 12:19 - Trauma-informed approach to physical fitness 14:49 - Mason’s i...

The theme for this episode is rest and recovery. Sam, Reza and Alessia walk the audience through their personal recovery routines, from morning to evening, and share their thoughts on the effectiveness of these practices. 6:55 - Defining recovery 9:00 - Morning routines 14:20 - Afternoon routines 22:50 - Bedtime/evening routines 26:30 - The importance of sleep 31:15 - Fitness watches 39:50 - Nasal...

In this week’s episode, Sam, Alessia and Reza discuss Quarterfinals at NCR, some of the current leaderboard controversies, and what kind of performances we can expect to see in the upcoming AGOQ. 0:30 - Sam’s introduction 8:25 - CrossFit controversies on Quarterfinals workout 3 17:56 - Quarterfinals throwdown at NCR 27:10 - AGOQ 32:10 - Strength work in CF 39:10 - Incoming teens in CF

Welcome back to The NCR Podcast. This week’s episode is a less structured and more conversational style piece. Reza and Alessia sit down to recap The Open, make predictions about Quarterfinals, and review some highlights at NCR. 3:10 - Ways to explain “CrossFit” 8:44 - Thoughts on the Open programming 13:15 - Quarterfinals roster at NCR 20:00 - Reza’s 22.3 experience 26:50 - approaching quarterfin...

Syn is the founder of AfroBrutality, a Harlem-based fitness movement, and Moe is an Olympic lifting coach at multiple gyms in Ottawa.

Long time member of CrossFit NCR.

Spencer Hendel is a CrossFit HQ Seminar Staff member, is part of the HAMplan programming team, and has been to the CrossFit Games 8 years as a competitor. To say that Spencer has experience would be an understatement. In this episode we try to tease out some lessons for Spencer to share with CrossFitters of every level.

Pete, PT, & Rez sit down to talk about the upcoming CrossFit Games being held in Aromas, CA at Director of CrossFit Games Dave Castro’s family Ranch.

Joe Corvo is best known in Ottawa, ON as being part of the team that took the Ottawa Senators to the Stanley Cup Final during the 2006-2007 season. After a 20 year professional hockey career with over 700 games played in the NHL, Joe decided to transition into CrossFit to keep his competitive streak alive. In 2007 Joe went to the CrossFit Games in the Men 40-44 division.

When it comes to CrossFit, Austin Malleolo has been in the game a long time. He has made eight CrossFit Games appearances, is a Flowmaster on CrossFit HQ Seminar Staff and is the head coach and gym manager at Reebok HQ.

Pat Vellner is the 2020 CrossFit Open World Champion and has previously placed 3rd (2016), 3rd (2017), and 2nd (2018) at the CrossFit Games. He is a chiropractor by trade and is currently practicing in Nanaimo, BC. We catch up with Pat about his approach to his season moving forward with COVID-19.

Pete, Paul, and Rez talk about how their routines have changed during COVID-19 and naturally it turns into a conversation about training and dad life!

Paul and Rez sit down with Natasha Dostaler of Nourished Maman Holistic Nutrition and pick her brain about the challenges of running her own Holistic Nutrition Business. Check her out at www.thenourishedmaman.com and @thenourishedmaman