The Rise Stronger Podcast

In this new episode of the Rise Stronger Podcast, Coaches Kirby and Chris tackle one of the most common challenges in training: performance plateaus. They break down why progress often stalls, identify the hidden bottlenecks holding athletes back, and share practical strategies to push past them. The conversation also dives into nutrition, with actionable tips and insider insights on how to improv...

In this episode of the Rise Stronger Podcast, Coach Kirby and Coach Katie break down Block 1 of the RSSC training program. They discuss the key focus and unique features of this block, explaining how it builds a strong foundation for long-term progress. The coaches also share real-life examples of how fitness carries over beyond the gym—like staying balanced on slippery surfaces during bad weather...

In this episode of the Rise Stronger Podcast, Coaches Kirby and Chris are joined by Coach Katie, who opens up about her personal and professional journey in the world of fitness. She talks about the challenges she’s faced along the way, the lessons she’s learned, and what ultimately inspired her to pursue coaching. Katie also shares valuable advice for athletes at every level and explains why help...

In this episode of the Rise Stronger Podcast , Coaches Kirby and Chris dive into what it really takes to achieve lasting results. They break down the importance of data and measurements in tracking progress and reveal how these tools can transform your training. Plus, they share exciting innovations being introduced at the gym to help members perform at their best. Tune in to discover the science,...

In this episode of the Rise Stronger Podcast, gym member Steve Holland joins the coaches to share his inspiring story. From his personal journey of weight loss to practical tips on saving money on the gym, Steve opens up about the challenges he’s faced and the strategies that helped him succeed. Tune in for motivation, real-life insights, and a fresh perspective from within the Rise Stronger commu...

In this episode, Coaches Kirby and Chris dive into Block 4 of the Rise Stronger year-long training system—a phase focused on building power and refining coordination. They break down what makes this block unique, how it fits into the bigger picture, and why these elements are essential for long-term athletic development. Packed with insights, practical tips, and a closer look at the philosophy beh...

In the sixteenth episode Coaches Chris and Kirby reflect on the journey so far—highlighting the lessons learned, milestones reached, and the community built along the way. But this episode isn’t just about looking back. They also announce some shocking changes, bold new directions, and an exciting vision for the future.

In this episode of the CrossFit Elmira podcast, longtime gym member Nicole joins the coaches to share her journey with CrossFit. She recalls her hilarious first encounter with Coach Kirby and opens up about the moment she realized CrossFit was more than just a workout—it was a necessity in her life. Tune in for laughs, inspiration, and a fresh perspective on the impact of fitness and community!

In this episode of the CrossFit Elmira podcast, the coaches introduce the Rise Stronger Method—a powerful year-long training platform designed to help athletes grow across six key phases. They break down how this structured approach supports long-term progress in multiple CrossFit disciplines while emphasizing that CrossFit is more than just a sport—it’s a path to better health, an easier life, an...

In this episode of the CrossFit Elmira podcast, Coach Tae joins the conversation to share his journey into the world of fitness and coaching. He talks about how his background as a barber has helped him build strong connections with his athletes and even shares some funny stories along the way. Coach Kirby also reflects on his first encounter with Tae and their friendly athletic rivalry. Get ready...

In this episode of the CrossFit Elmira podcast, Keri Martin Vrbanac joins Coach Kirby and Coach Jenna to debunk common myths about pelvic floor health. They discuss why this topic is often misunderstood, share practical strategies for improving pelvic floor strength, and offer guidance on approaching it with confidence rather than embarrassment. Tune in to learn why pelvic health is essential for...

In the eleventh episode of the CrossFit Elmira podcast, the coaches take a step back from the workouts to discuss the gym from a business perspective. They share behind-the-scenes insights, reflect on their journey from humble beginnings to where they are today, and reveal the leadership principles that have guided their success. Get an exclusive look at their plans for the future, along with exci...

In the tenth episode of the CrossFit Elmira podcast, we’re joined by Coach Zoe, who shares her inspiring journey, including her experiences as a university student and athlete. Together with the hosts, she dives into the mindset required to excel in competitions, offering practical strategies to help you prepare mentally and stay focused under pressure. Whether you’re stepping onto the competition...

In the ninth episode of the CrossFit Elmira podcast, Coach Kirby and Coach Chris wrap up the year with a deep dive into overcoming setbacks and navigating the holiday season while staying healthy. They share their personal experiences with recovery, offering practical tips for bouncing back after injuries and maintaining consistency. You'll also get a glimpse into their own health journeys, along...

In the eighth episode of the CrossFit Elmira podcast, we sit down with Coach Anthony to dive into his inspiring journey from selling apples to achieving incredible athletic milestones and becoming a dedicated coach. Together, we explore the world of Ironman competitions, the mindset required to chase ambitious goals, and the lessons learned along the way. Anthony shares his personal story, offerin...

In the second part of the CrossFit Elmira podcast’s mindset series, we’re joined by special guest Emma Lawson, who shares inspiring stories from her life and career. Together, we explore how mindset plays a vital role in training, personal growth, and navigating challenges. Emma dives into the importance of mindfulness and how it has shaped her journey, offering valuable insights and practical tip...

In this powerful episode of the CrossFit Elmira podcast, our coaches delve into the impact of mindset on both training and life. They share personal stories of overcoming hard times and finding success through resilience and determination. Listeners will gain insight into how a strong mindset can drive growth, keep you motivated, and help you face challenges head-on. This episode is packed with in...

In the fifth episode of the CrossFit Elmira podcast, our coaches explore the critical role of rest and recovery in achieving long-term growth and success. They break down why taking time to recharge is just as important as your workouts and how proper recovery enhances your performance and overall health. With insights on balancing effort with rest, this episode offers practical tips for incorpora...

In the fourth episode of the CrossFit Elmira podcast, our coaches dive into the essentials of nutrition and how eating healthy can fuel your performance. They emphasize the importance of understanding what works best for your body, rather than following one-size-fits-all diets. With practical advice on creating sustainable, personalized eating habits, this episode helps you make informed choices t...

In the third episode of the CrossFit Elmira podcast, our coaches explore the importance of scaling workouts and balancing the risk-reward equation to make training safer and more effective. They emphasize how understanding your personal "why" behind training can make the journey much easier and more fulfilling. This episode also highlights the significance of consistency and choosing wha...

In this episode of the CrossFit Elmira podcast, our coaches discuss the gym's mission and how CrossFit can improve mental and physical health. They share insights into their creative and fun coaching approach that keeps workouts dynamic and effective. The episode also dives deep into the gym’s core philosophy of consistency, effort, and time, highlighting how these principles lead to lasting s...

Join us for the first episode of the CrossFit Elmira podcast, where our coaches share their personal stories of growth, resilience, and the pursuit of well-being. We talk openly about overcoming challenges, building mental strength, and the role of health in becoming a better leader. In this episode, our coaches reflect on their life experiences, explore how fitness and leadership connect, and dis...