Got an topic you want us to discuss? Send us a message! 🤣🤣Wait until the last minute! The 2024 Open is done! Thank goodness! We've had three challenging CrossFit Open workouts and 24.3 was probably the most difficult. This last workout was a humbling experience for many. All but four participants had to scale the workout. Those who scaled to the jumping chest-to-bar pull-ups learned just how difficult that pull-up variation is. 24.3, like the previous workouts, highlighted weaknesses. That's w...
Mar 19, 2024•23 min•Season 2Ep. 101
Got an topic you want us to discuss? Send us a message! We're celebrating the 100th episode recorded at the Isle of Sound studio. Professional recording is awesome! If you are looking for top notch sound quality we know a guy. The 2024 CrossFit Open has had some surprises, starting with the first workout. That was a lot of burpees. It's fair to say that Fiona did not like that workout! Workout two had double unders, which, in classic Games fashion, cut a significant portion of the group out of t...
Mar 10, 2024•22 min•Season 2Ep. 100
Got an topic you want us to discuss? Send us a message! We're recording live at Grand River CrossFit for the first event of the 2024 CrossFit Open Intramurals. Snatches and burpees may not be everyone's favourite and yet 35 members showed up to get it done. The gym is loud and the energy is incredible. We've got highlights and interviews. Take a listen! Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website: https://ww...
Mar 03, 2024•16 min
Got an topic you want us to discuss? Send us a message! We are starting off the podcast in fine form! Greg is enjoying Guinness, which is one of his favourite beers. We've even been to the fabled St. James Gate! Fiona and I are enjoyed a French red with a cheeky name. Le Fat Bastard Shiraz is a fantastic red. Getting sick sucks, but it happens to the best of us. I was MIA for the better part of two weeks while I recovered from the flu. Our coaches stepped up and classes went on as normal. In thi...
Feb 25, 2024•21 min
Got an topic you want us to discuss? Send us a message! The chirping has already started! We've got the best lineup yet. This year is going to be EPIC! We're starting this episode with some classic, unfiltered Greg-isms. We're chatting about how the captains selected their team and what we're looking forward to in the 2024 Grand River CrossFit Open Intramurals. If you haven't signed up yet there's still time. There are a lot of laughs on this one. Enjoy! Are you in the Dunnville, Ontario area? C...
Feb 18, 2024•17 min•Season 2Ep. 96
Got an topic you want us to discuss? Send us a message! It's the most wonderful time of the year! The 2024 GRCF Open Intramurals are a few weeks away. Let's start with announcing our team captains: Matt I, Kate R and our own Fiona A! Our version of the CrossFit Open is a fun event for all fitness levels. Friday night is all about the Open workout. We'll have divisions for rx'd, masters and beginners. That means everyone can participate. It really is the most fun you can have working out! Each we...
Feb 04, 2024•20 min•Season 2Ep. 95
Got an topic you want us to discuss? Send us a message! We've all had "bad" workouts. Whether the weight doesn't feel as good as it normally does it, or the elements of the workout are not our favourite, we've all had workouts that mess with our head. Fiona, Greg and I share our experiences with workouts that didn't go our way and how we get our heads back in the game. We're enjoying our favourite beverages and hanging out in the Isle of Sound studio doing what we love! There are some useful tip...
Jan 28, 2024•15 min•Season 2Ep. 94
Got an topic you want us to discuss? Send us a message! This one is starting out in classic form. It might have something to do with the pre-podcast beverages! We're answering a listener's question on the latest episode. Producer Chris wants to know how long it takes for CrossFit movements to feel second nature. Like all health and fitness questions, the answer is "that depends." Your ability to master new CrossFit movements depends on: -->how active and athletic you were as a child -->if ...
Jan 21, 2024•20 min•Season 2Ep. 93
Got an topic you want us to discuss? Send us a message! Did you know that the second Friday of January is called "Quitter's Day"? That's supposedly the day by which most people have given up on their New Year's Resolutions. We think New Year's Resolutions suck. Instead of resolutions, think of building on small habits. Lofty goals are great, but you need to break that goal down into small daily habits. Each day that you execute those habits brings you one step closer to that lofty goal. It's all...
Jan 14, 2024•17 min•Season 2Ep. 92
Got an topic you want us to discuss? Send us a message! We all have the same 24 hours in a day. How is it that some of the busiest people still manage to find time to exercise, while others who have all day never do? It's all about prioritizing exercise before everything else. That means turning off NetFlix, rearranging your schedule and delegating tasks. When you prioritize your health you are a happier, healthier and more productive person. We've got some solutions to defeat the "I have no tim...
Jan 07, 2024•14 min•Season 2Ep. 91
Got an topic you want us to discuss? Send us a message! Welcome to the final podcast of 2023! Our beverages are "sponsored" by Toni S. We're enjoying Masi Campofiorin, an Italian red and Blue Moon Belgian White Ale. These are excellent choices, Toni! Did you get a smart watch or fitness tracker for Christmas? Greg loves to monitor his heart rate during workouts; while I think there is a tendency for people to obsess over numbers that are ultimately irrelevant in terms of your health. We are clea...
Dec 31, 2023•19 min•Season 2Ep. 90
Got an topic you want us to discuss? Send us a message! We're closing out 2023 with a list of ways to make your 2024 awesome. These are simple things you can do every day that will result in a healthier and happier you. Today you can: --drink water --go for a walk --read a book --eat fresh food --set limit screen time --make time for family Do these and a few more that our on list and your 2024 will be amazing without even trying. Consider this our version of New Year's Resolutions. We're on loc...
Dec 26, 2023•16 min•Season 2Ep. 89
Got an topic you want us to discuss? Send us a message! There are about eight days until Christmas. Have you shopped for the CrossFit enthusiast on your list? From wrist wraps and ropes to liquid chalk, we've got some great ideas for less than $100. Greg is in fine form (and officially on the naughty list)! Take a listen and then go online for some great gifts. Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website: ht...
Dec 17, 2023•14 min•Season 2Ep. 88
Got an topic you want us to discuss? Send us a message! Got a CrossFitter on your Christmas list? Maybe you are looking for a new pair for yourself, but don't know what to get? Greg and I each have four different types of fitness shoes. We love our trail running shoes, our road running shoes, our general CrossFit shoes and our lifting shoes. There are so many fitness footwear options out there that it can be hard to figure out what is best. We've got some suggestions to help you find the perfect...
Dec 07, 2023•22 min•Season 2Ep. 87
Got an topic you want us to discuss? Send us a message! The next few weeks are busy and it is easy to skip workout and eat unhealthy foods. Your December healthy habits shouldn't be any different than your habits any other time of the year. Here is our best tip to stay on track with your health and fitness during Christmas and beyond: Manage your indulgences year round by following the "80/20 Rule" where eighty percent of the time you stick to your healthy habits and the remaining twenty percent...
Dec 03, 2023•14 min•Season 2Ep. 88
Got an topic you want us to discuss? Send us a message! ❤Our gym members are awesome! The 3rd Annual Row-a-Thon was a huge success. As of this moment our Row-a-Thon has raised over $3600 for the Dunnville Hospital and Healthcare Foundation's CT Scanner campaign. You can still donate by following the link here: https://www.canadahelps.org/en/pages/going-the-distance-for-healthcare-in-our-communi-2/ We share highlights and our favourite moments of one of our favourite fundraisers. There are some g...
Nov 26, 2023•15 min•Season 2Ep. 86
Got an topic you want us to discuss? Send us a message! We're drinking to our health with our favourite beverages! We take wellness for granted until it's gone. The problem is we don't notice wellness slipping away from us. Low grade chronic inflammation creeps in in the form of fatigue, sore joints, sleep issues, depression and gastrointestinal problems. These symptoms of low grade chronic inflammation are normal for many people. We've gotten so accustomed to feeling crappy that we don't know w...
Nov 19, 2023•16 min•Season 2Ep. 86
Got an topic you want us to discuss? Send us a message! 🤣Oh, boy! This one goes downhill right off the start! Greg is enjoying a stout that tastes like an oatmeal cookie. Fiona and I are enjoying a California red. It's a great start to a podcast about dining out. When we were kids dining out was a treat. Now it is a weekly occurrence. Whether it's a lunch meeting, or a Friday night out, we typically eat out at least once a week. Is it possible to eat healthy while eating out? We've got strategi...
Nov 12, 2023•22 min•Season 2Ep. 85
Got an topic you want us to discuss? Send us a message! 🛌Did you enjoy your extra hour of sleep last night? How about that sunlight earlier this morning? The biannual time change can be problematic for many people. The spring time change is associated with increased car accidents, heart attacks and reduced work productivity. While not as difficult as the spring time change, the fall time change is associated with an increase in seasonal affective disorder and depression. Establishing healthy sl...
Nov 05, 2023•22 min•Season 2Ep. 84
Got an topic you want us to discuss? Send us a message! ☠ From tapeworms to eating cotton balls, there are some seriously scary ways to drop a few pounds. Fiona does a frightening dive into the world of terrifying diets. Greg and I discuss some less scary, but still extremely unhealthy diets, like the Master Cleanse and Cabbage Soup diet. It's the parasite thing that sends us off the rails on this episode. Greg's got his pumpkin beer and Fiona and I are drinking Diabolica, a very nice Ontario re...
Oct 29, 2023•18 min•Season 2Ep. 83
Got an topic you want us to discuss? Send us a message! Tia-Clair Toomey-Orr will be competing in the Rogue Intentional on October 27, a mere five months post-partum. It is an amazing feat of athleticism. However, it begs the question about how soon is too soon to return to fitness after having a baby. If you follow Tia-Clair on social, you know she maintained a high level of fitness throughout her pregnancy. She may be an exception given her elite athlete status, but there is a lot to learn fro...
Oct 22, 2023•13 min•Season 2Ep. 82
Got an topic you want us to discuss? Send us a message! When you are making lifestyle changes, there is always a trade-off. Takeout on a Friday night or cooking at home? Netflix marathon or go to the gym? We talk about life balance like it's a goal, but is it really? Balance is synonymous with complacency. When you have challenging life goals you have to make trade-offs in order to achieve them. Life is going to throw obstacles in the way of your goal. The goal may be simple, like going to the g...
Oct 15, 2023•15 min•Season 2Ep. 81
Got an topic you want us to discuss? Send us a message! Pumpkin spice beer. Yay or Nay? Greg is sampling a fall-themed stout from Whitewater Brewing Company. This one is okay if pumpkin spice is your thing. Fiona and I are sampling a Portuguese red wine, which is always delicious. This weekend it's all about the food! Thanksgiving can be a stressful time for people making healthy eating a priority. Fortunately there are lots of things you can do to both enjoy Thanksgiving and stay on track with ...
Oct 08, 2023•14 min•Season 2Ep. 80
Got an topic you want us to discuss? Send us a message! Do negative emotions positively or negatively affect your workout? We all have days where we don't want to exercise. Those are the days when exercise is one of the best things you can do. Your mood is going to improve and you will be glad you made the decision to exercise. Negative emotions and too much stress can have a negative impact on your workouts. Exercising when angry can lead to injury because you are in a state of full body tensio...
Oct 01, 2023•17 min•Season 2Ep. 79
Got an topic you want us to discuss? Send us a message! It is rare for us to get excited about a Netflix documentary, especially ones about health. Often they tend to be biased toward vegetarian or vegan diets and don't consider other lifestyle factors that contribute to health. Dan Buettner has been studying the concept of "Blue Zones," pockets of population where there is an unusually large number of people live to 100 and beyond for more than twenty years. Live to 100 revisits Blue Zones arou...
Sep 24, 2023•21 min
Got an topic you want us to discuss? Send us a message! We often say that if you can track it you can change it. Metrics, like total reps, load and distance are easy to track. That's why repeating workouts is an important measure of progress. Having a number to beat pushes you to work harder. We have an archive of workouts that stretches back more than a decade. It has been fun to revisit these workouts years later. While we may be older, have some nagging little injuries and may be dealing with...
Sep 17, 2023•18 min•Season 2Ep. 75
Got an topic you want us to discuss? Send us a message! 🌟We are super excited to announce three new CrossFit Level 1 coaches! Teresa, Kelly and Nicole are very well trained and knowledgeable coaches. Now with the addition of a CF L1 certification they will feel even more confident in their coaching skills. In the latest episode of the podcast Greg and I share our experience with our CrossFit Level 1 and CrossFit Level 2 certification seminars. We've enjoyed being coached by some of the best in ...
Sep 10, 2023•16 min•Season 2Ep. 74
Got an topic you want us to discuss? Send us a message! Greg is having a hard time getting his beer to his mouth! That's how we're starting this episode🤣. The demographic at Grand River CrossFit is 75% women. So what is it about CrossFit that is so appealing to women? Women realize that being strong and healthy is essential to caring for themselves and their family. Many of us are in that peri- and post-menopausal stage of life. This is a critical time where muscle loss and bone loss can lead t...
Sep 03, 2023•18 min•Season 2Ep. 73
Got an topic you want us to discuss? Send us a message! We have to thank producer Chris for this topic! How does your CrossFit coach know your limits and push you past them? There are a lot of factors that can impact your workout performance. Fatigue, muscle soreness, hydration and more can factor in your performance. These change from day to day and from workout to workout. As coaches we are always observing our athletes and making a mental note of movement, pacing and fatigue. We make adjustme...
Aug 27, 2023•18 min•Season 2Ep. 72
Got an topic you want us to discuss? Send us a message! Grand River CrossFit will be celebrating 13 years as an affiliate in September. Do you ever wonder how we decided to change from a globo-gym/cardio kickboxing/martial arts gym to exclusively CrossFit? We share how we evolved from a globo to a CrossFit gym and how our coaching has also evolved over the years. Our goal is to make CrossFit accessible to all fitness levels and abilities. We share how we adapt a workout to accommodate our member...
Aug 21, 2023•21 min•Season 2Ep. 71
