The Whiteboard Brief

In this episode, Coach John and Coach Kristin discuss navigating the holidays and setting yourself up for success in your nutrition and your workouts in what always seems to be a high stress and busy time of year. A few simple strategies and staying focused will get you to the new year on track and ready to crush 2023!  Enjoy! 

In this episode, Coach John and Coach Kristin dive into the topic of not every day is a PR day. Weights on the barbell is flashy and many people get a misunderstanding of how progression works. Going back to the idea of mechanics, consistency, intensity, we strive to build a proper foundation for the days we feel good and organically PR. If you are looking to match your best weights every day in t...

In this episode, Coach Kristin and Coach John sit around the campfire and reminisce about their start in CrossFit and how it is different than anything else. We share our experiences through the years and how it changed our lives for the better. We touch on topics such as dealing with excuses, getting into a performance based mindset instead of appearance, and embracing difficult things.  Cro...

In this episode, Coach John and Coach Kristin dive into the topic of mechanics, consistency and intensity, which is the #1 equation to guide your fitness. Intensity should not be increased unless the first two criteria are met. Use this mindset and equation next time you are in a workout and not sure whether to take weight off the bar or put the needle a little further, and you'll be amazed at the...

In this episode, Coach John and Coach Kristin discuss the general fitness that is gained through CrossFit training. Being a specialist (ex. marathon runner, power lifter) has its benefits in the specific field but by specializing you sacrifice other aspects of your fitness that are critical to quality of life and being better overall human. In light of the 200 mile Ragnar race a team from CFA just...

In this episode, Coach Kristin and Coach John sit down and discuss how struggles and set backs are part of the journey and they happen to everyone. You need to control what you can and let go of what you can't. Sometimes that involves a new routine and giving yourself a break in the gym instead of getting frustrated and comparing to where you were.  This time of year, summer is winding down,...

In this Episode, Coach John jumps on solo and discusses a topic he has been thinking about lately as to why it is so easy to skip the gym on the daily. Life happens and things come up, but the answer is changing your mindset to seeing how far you can go and how awesome you can become. We also dive into some questions from Instagram from members in a rapid fire Q & A.

In this episode, Coach Kristin and Coach John sit down and recap RX week. If you are not familiar it is a week where the given workout of the day has no assigned weights, no extra modifications, bare bones workout. What is given is the intention of the workout (the stimulus) and a few goals to guide you in the right direction. In order to check RX for the day, you need to set yourself up for succe...

In this episode, Coach Kristin and Coach John sit down with Christian Genson, owner of Modern Human CrossFit in Daytona Beach Florida. Christian is a friend of Coach John from their business/coaching mentorship program with Best Hour of Their Day and Affiliate U. Christian leads many coaching development calls and programs for aspiring coaches seeking their L3 certification.  Christian is a b...

In this episode, Coach Kristin and Coach John dive into the topic of constraints and how to understand and deal with them. Everybody in life has constraints of some sort. Basing your situation on somebody else's because it appears to be an easier road is just incorrect. We all fight different battles daily, and the way we move forward is to understand and accept these constraints and put ourselves...

In this episode, Coach Kristin and Coach John discuss a different perspective on health and exercise. For many people, it is very easy to let this the first thing that falls off the priority list. It could be due to an injury, illness, finances, parties, work, etc. you name it. Fitness rarely stays at the top of the priority list. However, if you neglect this aspect of your life and keeping yourse...

In this episode, Coach Kristin and Coach John discuss what the secret is to results in the gym and staying fit. Spoiler! There is no secret, you just need to show up more than you don't show up, and do your best. Results are driven through consistency and unfortunately it is often the part that most people have trouble with. Get yourself set up on a routine and stick to it no matter what, and watc...

In this episode, Coach Kristin and Coach John dive into the preparation that goes into a class at CrossFit Ares. Finding a good gym, with good classes, and good coaching is imperative to success. There is a lot of preparation and planning that goes on behind the scenes to conducting a good class. Listen to a deeper dive into the details of what we think about as we lesson plan and conduct classes!...

In this episode, Coach Kristin and Coach John discuss the never ending question they hear all the time as athletes prepare for a workout, "which is better?" Well should I go heavier or should I go lighter, which is better? Should I do this movement or that movement, which is better? It is a loaded question that only has the answer of, "well it depends." Take a listen to your coaches in this episod...

In this episode, Coach Kristin and Coach John dive into the topic of regression before progression and how it applies to all aspects of an athlete or everyday life. Learning to regression and not fear failure, allows you the ability to see the path to success. Often people stare into the bright light and don't see that path and never realize their potential. Enjoy! 

In this Episode, Coach Kristin and Coach John sit down with Danny Lehr, CEO of Caffeine and Kilos, which is arguably one of the longest running and prominent clothing and coffee brands in the CrossFit and Weightlifting space, and also owner of CrossFit Excel, among a large list of accomplishments. Danny has been in the space as a weightlifter, coach, and business owner for over 15 years, and a tea...

In this episode, Coach Kristin and Coach John dive into the topic of what it means to be coachable. Feedback is feedback, not criticism. It is there solely to make you better. Ask questions, be curious, and take feedback to be better, everyday. 

In this Episode, Coach Kristin and Coach John talk all about the Open, what it truly is, and what it means to them each year. So if you are new to CrossFit and still can't figure out what this thing is that everyone is signing up for, take a listen and get a better understanding of the deeper community meaning behind the Open! 

In this episode, Coach Kristin and Coach John break down the importance of muscle mass to ones long term health. As we get older, muscle mass on our body begins to deplete, and this happens faster in the sedentary lifestyle. That is why it is important now to keep muscle mass on our body through diet and exercise, so that we can continue to be healthy for the long term. We live in a society that i...

Hearing repeated coaching cues to move better or change this can get frustrating, or sometimes it is tough to continue getting good quality reps all the way through a workout. In this episode, Coach Kristin and Coach John talk about the difference between something being hard, and physically being incapable of doing it. There is a difference when you cut corners because it is uncomfortable and whe...

In this episode, Coach Kristin and Coach John let the members of CFA post and submit the goals they achieved in 2021 and also the goals they had for 2022. We celebrated the wins from the past year and we gave our thought process on attacking and setting up a great system in the new year to conquer the new goals members submitted. Listen to get some insight on how to approach goals for the best suc...

In this episode, Coach Kristin and Coach John break down CrossFit's "Fitness in 100 Words" and how it provides a road map to becoming optimized in terms of your health and fitness routine. We also discuss some awesome upcoming gym events to keep an eye out for in the coming months! 

In this episode, Coach Kristin and Coach John discuss the idea of staying in your lane to achieve the most success in life and in the gym. Often we start with a goal, get influenced by people and things around us, and eventually lose sight of that original goal we had for ourselves. Stay focused on you and watch your world change. Enjoy! 

In this episode, Coach Kristin and Coach John discuss how to approach the holiday season, as it is typically a very busy time of year and very easy to fall off track! But it doesn't need to be that way. Coach Kristin dives into some tactics to approach your nutrition through the holiday, and Coach John hits on some strategies that will help stay consistent with your workouts through the Thanksgivi...

In this Episode, Coach Kristin and Coach John dive deep into a post on Instagram titled "The Ten Training Commandments" by Ben Bruno. These are thing to live by, everyday, but take a listen to our views and discussions on them because at surface level they can be misinterpreted. Enjoy!