The "Fittest" Podcast in Oakland

Episode 189: Beyond The Numbers: What PRs Really Tell You
In this episode, Coach Ben shares what personal records can really mean to you and your training. Progress is not always by the numbers and sometimes it is better to be lucky than good.
 Check out how in all the highlights  below:

• Uh oh more thoughts
• Credit vs. Harshness
• Lifts, Gymnastics, and Cardio
• Bodyweight deadlifts and squats
• Competition and board games
• Watch out walking down the street
• Overcoming tough consequences
• What happens when you come up short?
• Honest assessments are important
• Driving progress by decades
• Yes, you can still get more fit with age 
• The challenge of the open
• We will find a way to make progress

Hopefully, this podcast helps to better understand how to approach personal records. If you have more questions or want your coaches to focus on other topics, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 188: March Madness: "Fueling Your Body For Spring Success"
In this episode, we pull you out of the "madness" of March with a plan to better fuel your progress to your fitness goals.  The healthy lifestyle focus for March is meal planning and how a little planning prepares you for success.
 Check out how in all the highlights  below:

• The art of the "F-Bomb"
• Cleans can be complex
• Team Lifestyle Challenge Winners
• Open Workout testing
• The reward of a challenge 
• Programming fun is coming in March
• What the heck is Meal Planning
• What Meal planning is NOT
• How a plan can make you successful
• A plan for saving money 
• How to plan more fun towards your fitness goals
• Different levels of a plan still lead to success
• What happens when a plan fails

Hopefully, this podcast helps you better plan your nutrition to fuel your success. If you have more questions or want help with progressing towards your goals, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 187: Deciphering Progress: Fitness Tracking Demystified
In this episode, we break down why fitness tracking does NOT have to be complicated to help you progress towards your fitness goals.  All the data of life can definitely be overwhelming. But there definitely tricks to simplify things to your success.
 Check out how in all the highlights  below:

• Stay off the Dark Web
• Robyn wins at Scrabble 
• Sometimes you just have to keep score
• Don't just scream overwhelm
• How to go from A To B 
• The All or Nothing Approach Sucks
• Keep things simple and don't be stupid
• Maintaining is actually super impressive at times
• Sometimes you have to start with smaller
• Devices might not be tracking what you think
• You can use a device to win
• No need to play compare to yourself or others
• What we should be testing and tracking

Hopefully, this podcast better understand how to track your progress. If you have more questions or want help with progressing towards your goals, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 186: How Coaches Change Their Perspective
In this episode, Ben shares challenges in perspective and one client pushed him to share those challenges. As coaches, we are always trying to find ways to better convey information to help our clients to their goals. Sometimes it makes us rethink things and find better ways to share and coach. 
 Check out how in all the highlights  below:

• Yes, we think a lot
• Clients can challenge coaches
• The struggles with risk and mitigating them
• Consequences can be very real at times
• Ben's bloody hands
• Grips might be limiting your strength and progress
• Cups of water and consistency
• What real consistency looks like 
• Give yourself credit even if it isn't perfect 
• What is metabolic rate or speed
• How to make things run longer not faster
• Your watch might not be as accurate as you think
• Please don't base your ice cream on Apple watch

Hopefully, this podcast shows how your coaches change their perspectives. If you have more questions or want your coaches to focus on other topics, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 185: How To Stop Wasting Your Time With Mobility
In this episode, we want to stop wasting time and you to your goals. We all want our joints to move well and stay healthy. But we don't have all the time in the world to do mobility work. So we detail how we assess joints and help you do the right thing to improve your mobility.
 Check out how in all the highlights  below:

• Nobody loves a blow out
• Sometimes you just need all the chalk
• Do a SWOT analysis on your joints
• Assess Don't guess
• Don't waste time doing what you don't need
• Robyn's experience with Joint assessments
• Why foot position matters so much
• Something everyone is better than Ben at doing
• Have to look up and down the chain
• We do everything in front of us
• The ways of the rib cage
• Its ok to be afraid and learn to work through them
• There are lots of ways to measure mobility progress
• Schedule your assessment today

Hopefully, this podcast motivates you to assess your mobility to help your joints. If you have more questions, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 183: Mobilize Your February
In this episode, we get pumped up for the month of February. It is about to be an awesome month. And we are going to make you more mobile all month! 
 Check out how in all the highlights  below:

• The old people weights
• The youngest of months
• The open is coming! Sign up!
• Brachs Candy Hearts
• Come to community day Feb 8th! 
• What is mobility? 
• Watch out for the banana-shape
• Find the right answer with mobility
• Look up and down the chain
• Find the simpler fix, not the easy one
• Start your morning with movement
• Remember your warm-ups 
• You can get more mobile in February

Hopefully, this podcast gets you excited for February. If you have more questions, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 182: Alcohol's Impact on Your Fitness Goals

In this episode, we settle in for a drink or maybe we skip the drink for something else. Alcohol is a part of our society and how you navigate it impacts your health and fitness. So let's discuss all things alcohol.
 Check out how in all the highlights  below:

• The artic vortex
• Stigmas and culture
• What is alcohol
• Smells like daddy 
• What does ethanol do?
• Ben and his papers
• Alcohol and Macros
• Homer Simpson Body composition
• Alcohol's gut and nutrient impact
• Dehydration land
• Testosterone impacts 
• Tips to help you succeed
• CFO's sober community

Hopefully, this podcast helps you understand how alcohol can impact your health. If you have more questions, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 181: How To Beat Quitting Friday To Crush Your New Year's Resolutions! 
In this episode, we help you start the year off on the right foot and crush your New Year's Resolution. One of the biggest challenges of resolutions is overcoming "Quitting Friday". But we've got you covered.
 Check out how in all the highlights  below:

• Off And Running
• Uh oh the Open is coming
• Timeliness of the podcast
• What is Quitter's Day?
• Audacious goals can be broken down
• How to watch out for overwhelm
• We all need a system for tracking
• Why resolutions fail and how to reboot them?
• Evaluate to stay flexible with your methods
• Build habits to back your resolutions
• You can love the process and the outcome
• Have a tribe to keep you going
• Your well-being matters so take care

Hopefully, this podcast helps you keep progressing towards achieving your New Year's Resolution. If you have more questions on what we should podcast, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 179: Your 2024 CFO Wrapped
In this episode, we bring 2024 to a close and get you excited for 2025. It has been another amazing year of "The Fittest Podcast In Oakland" and we want to share the best parts. Also, it is a great cheat sheet for when you need some helpful tips in and out of the gym.
 Check out how in all the highlights  below:

• Always need the muppets
• January got all our habits in place
  
• We loved debunking myths
• Spotlights are some of the best podcasts
• You can eat more and still get lean
• Community days help our community
• Gyms are healthcare
• Taking joy in training
• The Olympics were the best
  
• Horror characters make great CrossFitters
• Breaking dogmas of truth 
• So grateful to podcast and we hope you enjoy! 

Hopefully, this podcast will give you a great cheat sheet to help you in the new year. If you have more questions on what we should podcast, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 178: Challenge Yourself For The Best Year Ever
(The 2025 Lifestyle Challenge)
In this episode, we answer your wishes to making the best New Year's resolutions in 2025. We are going to kick off the 2025 Lifestyle Challenge to help you have the best year yet!
 Check out how in all the highlights  below:

• No messing around 
• We all miss movements at times
• The January time illusion
• Avoiding the shady influencers
• A sustainable challenge is key!
• Challenge starts Jan 6th
• 6 weeks of fun
• Build habits for a healthier life
• New team twist on the competition
• Get better at pull-ups in 6 weeks
• Bingo fun is back!
• Sign up on the whiteboard today!

Hopefully, this podcast pumps you up to kick off 2025 on the right foot. If you have more questions on the challenge, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 177: Reframing Fitness: A Gift, Not A Punishment

In this episode, we want to help frame our mindset around how to approach health and fitness. We can train out of punishing ourselves or out of love for ourselves. There is definitely an approach that helps you reach and sustain your fitness goals.
 Check out how in all the highlights  below:

• Join our handbell club
• Great Instagram accounts
• The Good News and Bad News of it
• All the fun of heavy lifting
• What we do for love
• We can handle self-loathing
• We all have blessings
• There is no need for penalties
• Broccoli and bathrooms
• Be disciplined Don't discipline yourself
• We all got a comeuppance 
• Grateful for all of you

Hopefully, this podcast helps you reframe your mindset towards fitness. If you have more questions about how to treat fitness as a gift to yourself, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 175: How Gratitude Boosts Your Fitness
(December's Lifestyle Focus)

In this episode, we share all the exciting things happening in the gym in December. Besides all the heavy lifting, fun times, and party festivities we have a ton to be grateful for in and out of the gym. And we teach how gratitude can be the secret boost to your health and fitness.
 Check out how in all the highlights  below:

• Surviving Berkeley Bowl during the holidays
• Eat your protein pretty please
• No need to complicate things
• The Total is coming! 
• Robyn's reaction to Fight Gone Bad
• Benefits of heavy lifting under fatigue
• Learning pacing through intervals
• Are you ready to party? 
• Who loves the 12 days of Christmas
• Gratitude's healing properties
• Does the mind, body, & soul good
• We all need good relationships
• Don't make things cliche or superficial
• Change your perspective, change your life

Hopefully, this podcast helps you develop a practice of gratitude in December because we all have a lot to be thankful for this year. If you have more questions or want help developing a habit of gratitude, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 174: PR Your Squat, Press, & Deadlift Before Christmas!
In this episode, we get you pumped up to feel strong and be strong. The CrossFit Total is coming and we want you to lift more than ever. Coach Stef and Ben detail how you can PR your lifts.
 Check out how in all the highlights  below:

• Re-take because it got too cold
• Ben stuck in rhyming books
• We all deserve a big present
• Be consistent 
• You have to challenge yourself
• Nobody puts Stef in the corner
• Send more signals to get more results
• Face the fear because you can beat it
• Lean with it rock with it
• Please no car crashes
• Leg drive, leg drive, leg drive
• Have a checklist and stick to it
• The start position can save you
• We need to fail and it is the key to your success

Hopefully, this podcast helps you get ready to PR all of your lifts in December. If you have more questions or want help with your squat, press, and deadlift, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 173: Brr Its Cold! 5 Ways To Help Your Joints In Colder Weather
In this episode, the weather outside has turned cold and we want to help. Joint pain can pop-up as the weather changes. We want to demystify the changes and provide some quick fixes to help your fitness flourish even in the colder months.
 Check out how in all the highlights  below:

• Victory! Robyn did it
• Quoting Bob Dylan
• The seasons of the Bay Area
• Be consistent 
• What tire pressure has to do with the weather
• Cold vs Warm and cozy
• Blood Circulation impact on tendons
• Seattle Seasonal Depression
• Fresh harvest is over
• The perfect 2 to 5 minutes
• Be like an onion and have layers
• Turn your healthy favorites seasonal
• Cold can still dehydrate you
• Why cold showers make things easier
• We all need self-care so treat yourself

Hopefully, this podcast helps you understand how to help your fitness and joint even when the weather turns cold. If you have more questions or want to discuss how to help your joints feel better, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 172: Burn Off That Stubborn Belly Fat
In this episode, Robyn and Ben discuss all the factors that contribute to stubborn belly fat. We want to help demystify the factors that cause belly fat and "fixes" you can apply to burn off that stubborn belly fat.
 Check out how in all the highlights  below:

• Getting better at 10 seconds
• Set up for failure
• That one spot we all grab at 
• What causes visceral belly fat
• Ups and downs of hormones
• Can't be stressed all the time
• Muscle gets replaced by fat
• Fuel vs Overtraining
• Adapt and overcome
• Eating to build
• Things get spiritual
• Do the good things before the expensive things
• Check yourself before you wreck yourself

Hopefully, this podcast helps you understand the struggles and fixes around belly fat. If you have more questions or want to discuss how to burn off that stubborn belly fat, then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 170: The Halloween Horrors of CrossFit
In this episode, Robyn and Ben discuss how your favorite Halloween characters would do in CrossFit. Halloween is a wonderful time of horrors and great movie characters. So why not debate how your favorite slasher, ghost, or creature from beyond would do in CrossFit?
 Check out how in all the highlights  below:

• A beautiful Mirror ball
• Casper is great at burpees
• The Haunting of CFO
• Watch out for the Crows
• Ripley from Alien is amazing
• Exorcists might be great at CrossFit mindset
• We all have a little Dr Jekyl and Mr. Hyde
• Signs and Glasses of water
• Pennywise will always trick you 
• Don't do burpees with Chuckie
• Does Hanibal Lecter program our workouts?
• The Sanderson Sisters would be great to have in class

Hopefully, this podcast gives you a few laughs and gets your ready for Halloween in the gym. If you have more questions or want to discuss your favorite Halloween movie then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 169: 10 Skills To Improve Your Fitness
In this episode, Robyn and Ben discuss the 10 skills you need to measure and improve your fitness. There are all sorts of gizmos and gadgets to measure your health and fitness, but you need to have skills to really make a difference. 
 Check out how in all the highlights  below:

• It is toasty but also tough
• 19 years of Fitness
• How do you measure your fitness? 
• Finding real benchmarks
• Where do you wear your device
• 10 General Physical Skills
• Measuring the efficiency of bodily functions
• How training builds skills
• What real power and speed are
• The importance of practice and why you might need more of it
• The fun of Venn diagrams and how they impact your health
• The important linkages that can unlock your health and fitness! 

Hopefully, this podcast helps you find new ways to benchmark and measure your health and fitness. If you have more questions or want to get more information about how to benchmark your health and fitness then reach out to your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 167: Manage Your Stress Better
(October's Lifestyle Focus)
In this episode, Stef and Ben discuss how stress impacts your health goals and ways to manage stress better. October can be a spooky month but we want to ensure the gym leaves you feeling better and stress-free. 
 Check out how in all the highlights  below:

• New Location Entertainment
• Surprising places with Sugar
• What defines a fast food restaurant?
  
• Top cabinet or bottom cabinet hiding spot
  
• Still love your baker friends
• Benchmark workout fun
• More interval training coming 
• Total training starts in October
• Good Stress vs Bad Stress
• Impacts of stress on training/gains
• How capacity handles your stress loads
• Food can stress you out
• The magic of sleep to manage stress
• Importance of breath
• What is a real rest day and why do you need them
• Get a dog or better relationships
• Screen time and its impacts on stress.

Hopefully, this episode helps you better manage your stress and enjoy the fun of October. If you have more questions about stress and how to manage it, then reach out to your favorite coaches. We've got you covered.
Have a listen, and as always give us some feedback and ask us questions!

Episode 166: The Duality of Truth In Fitness
In this episode, Robyn and Ben discuss how the world of fitness has a multitude of truths. Many truths in health and fitness can contradict each other.  This is why many coaches always answer with it depends. Hopefully, this podcast helps navigate the truths of the fitness world.
 Check out how in all the highlights  below:

• Out the blocks fast
• Things can be true
• It depends 
• Robyn's innate talents
• Fruit, sugar, and consumption
• Carbs are not essential for life??
• Maybe don't follow the athlete's diet
• Eggs are more dangerous than cigarettes
• Optimal vs sustainable diets
• The difficulty of building big muscles
• Mastering the empty bar 
• The differing principles of progressive overload
• Recovery generates muscle and body composition changes
• Life is dangerous
• You can love yourself and still want to change

Hopefully, this episode helps you understand the challenges around the many truths in health and fitness. If you have more questions about the truths in health and fitness, then reach out to your favorite coaches. We've got you covered.
Have a listen, and as always give us some feedback and ask us questions!

Episode 164: Developing Power At Any Age
In this episode, Robyn and Ben discuss "power" and how to develop power at any age. We all want to feel powerful. The gym is one of the best ways to feel powerful in your body and we want to help you find a way to be more powerful today.
 Check out how in all the highlights  below:

• It is all Ben's Fault
• What is "true" kindness
• Judging vs assessing
• Effort and execution
• Defining Power and misconceptions
• The force-velocity curve 
• Mike Tyson punches
• The concept of Generalism 
• 10 Physical Skills of CrossFit
• The challenges of aging 
• Maintain vs growth in power
• Where are you putting your effort
• The Importance of Recovery in Power Development
• What is the "real goal"
• How to feel more powerful

Hopefully, this episode helps you understand power and how to feel more powerful in and out of the gym. If you have more questions or want help developing your power, then reach out to your favorite coaches. We've got you covered.
Have a listen, and as always give us some feedback and ask us questions!

Episode 162: Can Sugar Help You Achieve Your Goals?
(September's Healthy Lifestyle Focus)
In this episode, Robyn and Ben discuss how sugar impacts your health and fitness. In September, we want to focus on our relationship with sugar. And give some helpful hints on how to navigate sugar in your daily life.
 Check out how in all the highlights  below:

• Blast off! 
• Helga from "Hey Arnold"
• Grandma in the trailer park
• What happens to Ben post Hero Workout
• Consistency leads to Personal Records
• The consequence of inconsistency
• Defining sugar and its different forms
• Iocane powder from The Princess Bride
• Don't be contrary to your goals
• Find what is sustainable
• 5 apples in a can of apple juice
• Using sugar as a workout full
• Sneak peeks of September's programming

Hopefully, this episode helps you manage how you use sugar in your life. If you want more help with managing sugar and reaching your goals, then reach out to your favorite coaches. We've got you covered.
Have a listen, and as always give us some feedback and ask us questions!

Episode 161: How To Run Fast!
In this episode, Robyn and Ben discuss how to run faster. Running can be challenging and rewarding. We can all get better running though. We will clear up common misconceptions around running and help you run faster today!
 Check out how in all the highlights  below:

• Back in the truck
• The squaddle waddle 
• The Ultimate Compliement 
• Surprising fast people
• Just Do It
• 80-year-olds sprinting
• The best expression of health
• Work capacity increased through running
• The beauty of the workout "Helen"
• What are you not doing?
• Darn water breaks 
• Improving body composition for running
• For the love of running

Hopefully, this episode will help you fall in love with running (or at least enjoy it) and get you running even faster. If you want more help with running and your goals, then reach out to your favorite coaches. We've got you covered.
Have a listen, and as always give us some feedback and ask us questions!

Episode 160: Do Olympians Do CrossFit?
In this episode, Robyn and Ben discuss how Olympians would use the CrossFit methodology to help them win Gold. The Olympics gave us an amazing opportunity to watch the best in the world. The question is how do they train to become so amazing and would CrossFit help them?
 Check out how in all the highlights  below:

• Ben holds the torch
• Snoop Dogg is a National Treasure
• Weird sports are cool
• Weightlifters do CrossFit
• Karate Chop
• Skill Vs Capacity
• The history of Fran and Olympians
• Training to break the body
• The Importance of Goals
• Horses vs break dancing
• The academic decathlon
• Go watch "Heavyweights"
• We all need fitness capacity

Hopefully, this episode gives you more appreciation for Olympic training and the training you do every day in the gym. If you want to talk more about training for big goals, then reach out to your favorite coaches. We've got you covered.
Have a listen, and as always give us some feedback and ask us questions!

Episode 158: The Power of Consistency
(August's Lifestyle Focus)
In this episode, we help you become more consistent in and out of the gym. We all want the magic pill or secret sauce; luckily, it is at your fingertips with the magic of consistency. So use this podcast to unlock your next goal with these tips on consistency.
 Check out how in all the highlights  below:

• Coaches in cars
• What really is the magic pill?
• Build habits and routines
• Stack things up
• Treat yourself
• Good Vs Bad Motivation
• You are still great! 
• No beatings, please
• Accountability and honesty
• The motivator of spite
• Progress over perfection
• The magic of 5 minutes
  

Hopefully, this episode helps you focus on being more consistent this year and through August. If you need more help being consistent to your goals, then reach out to your favorite coaches. We got you covered.
Have a listen, and as always give us some feedback and ask us questions!

Episode 157: The Joy Of Exercise
In this episode, Robyn and Ben discuss how to find and bring yourself joy through exercise. We all love the feel-goods we get from exercise. So why don't we find all the ways to keep those feelings coming back every time we go to the gym?
 Check out how in all the highlights  below:

• A corny laid back intro
• Loving the pain
• Harvey Dent References
• Hope molecules
• Muscles release joy for you
• Joy vs Happiness 
• Finding joy in the wins
• High standards low expectations 
• When ego gets the best of you
• Joy through trauma
• The motivator of spite
• Burpees make you sexy
• The benefits of purpose 
• Flexibility in purpose, passion, and outlook
• Leave room for joy

Hopefully, this episode brings you joy or helps you find the little joys in your next workout. If you need help finding more joy in your training, then reach out to your favorite coaches. We got you covered.
Have a listen, and as always give us some feedback and ask us questions!

Episode 156: Why Sleds Make You More Fit
In this episode, Robyn and Ben discuss the beauty and magic of sleds for your fitness. We all love to play outside in the sunshine when it comes to fitness. Sleds allow us to do that and so much more! Even though the sled might be an uphill both ways effort, its all worth it once you learn the benefits of sleds for your fitness.
 Check out how in all the highlights  below:

• Ben's Bruises
• Davis's workout clothes
• Simple And Effective
• The virtual shoveling workout
• The no-thinking workout
• National anthems
• Ben's nerding out on the gait cycle
• The beauty of no soreness gains
• Sprinting without sprinting
• Oh, the Noise! 
• The disappointment of lacking hypertrophy
• Cons of lacking range of motion
• Too intense but not intense enough
• The pain of the rubber tire sled
• Forwards, Backwards, Sideways, & with your hands

Hopefully, this episode helps you enjoy your next sled workout. If you want more help with sled training, then reach out to your favorite coaches. 
Have a listen, and as always give us some feedback and ask us questions!

Episode 155: How To Touch Your Toes
In this episode, Robyn and Ben help you get more flexible and strong enough to touch your toes! We all want to get out of pain, perform better, and look/feel better daily. Being able to touch your toes is a great way to achieve all these things.
 Check out how in all the highlights  below:

• Getting things cooking
• Minds in the gutter
• PTSD from the presidential fitness test
• Judging to help you
• Watch those bent knees
• Time for Static stretching
• Assess don't guess to solve the problem
• Spines should move
• Strengthen to length
• Lift weights to stretch better
• The benefits of touching your toes
• Elevating deadlifts is cool! 
• Fundamentally fundamental
• You can touch your toes in less time than you think

Hopefully, this episode helps you get back to touching your toes. If you want more help and support with increasing your mobility, then reach out to your favorite coaches. 
Have a listen, and as always give us some feedback and ask us questions!

Episode 154: How To Thrive At Your Summer BBQ
In this episode, Ben helps you enjoy all your summer bbqs and still meet your fitness goals. Summer is here and that means get together galore. We want you to stay on track while still living your best summer!
 Check out how in all the highlights  below:

• Woohoo July 4th
• Speed bump detours
• See You at the CFO BBQ on Sat July 13th! 
• Which summer six-pack are you?
• Marshmellow jello salad
• Ben and Meat Carnival 
• Lessons from Momma Brown
• Never show up empty-handed
• Packing your own Tupperware 
• What to fill your plate with
• Avoid grazing stations
• The dangers of Chips and dip
• It is only one meal/day so get back on track
• Again, See You at the CFO BBQ on Sat July 13th! 

Hopefully, this episode helps you better enjoy your summer BBQs. If you want more help and support with summertime fitness goals, then reach out to your favorite coaches. 
Have a listen, and as always give us some feedback and ask us questions!

Episode 153: Hydration, Your Key To Success
In this episode, Robyn and Ben give you the secrets to success through hydrating your body. Summer is here and the temperatures are going up. This means things will get a bit sweaty when you train hard. We make sure you stay hydrated and feel good.
 Check out how in all the highlights  below:

• Winning and Staring contests
• Ben rides a horse
• How much of your body is water
• Building capacity for roller coasters
• Dogs and Cows Adventures
• Losing two liters of water a day
• Lessons in hydration from basic training
• Water is more energizing than caffeine
• Your new stress reliever - water
• How to make your brain work better
• Be hydrated to sleep better
• Emotional support water bottles
• Where 8 glasses of water came from
• Secrets to electrolytes

Hopefully, this episode gets you hydrated and functioning better. If you want more help and support with hydration, then reach out to your favorite coaches. 
Have a listen, and as always give us some feedback and ask us questions!

Episode 152: How To Role Model Fitness For Your Kids

In this episode, Robyn and Ben help you "role model" health and fitness for your kids. We all have friends, family, and loved ones who we want to be fit and healthy. So let's find ways to help them through their health and fitness journey.
 Check out how in all the highlights  below:

• Zero Technical Difficulties
• Should we assault bike and podcast
• The minimum bar is showing up
• Rub some dirt on it
• Take advantage of the summertime
• You can show how you train/workout
• Modeling time for yourself and your health
• People respect healthy food choices
  
• The definition of being weird
  
• French fries or veggies?
• Celebrate your sleep
• The challenges of screens and what to do
• Go be bored, it is good for you
• Walk beside them vs pushing them

Hopefully, this episode helps you support those you love with their health and fitness. If you want more help and support with support those you love, then reach out to your favorite coaches. Also, we would be happy to help them in the gym if they have time, just ask a coach.
Have a listen, and as always give us some feedback and ask us questions!

Episode 151: How To Juggle Life, Fitness, and New Adventures
In this episode, Robyn and Ben help you navigate using the gym to support new adventures and hobbies in your life. Hopefully, we are all trying new hobbies in June (Yes, it is the month's healthy habit). This newness can bring whole new challenges to our lives, but don't we have you covered.
 Check out how in all the highlights  below:

• Robyn's favorite subject
• Sister podcasts
• Awesome aggressive Instagram chefs
• Why we train the way we train
• Live an action movie
• Robyn plays college football
• Hermione Granger
• Do things just for fun
• How to balance your time commitments
• What is the goal?
• Taking things to the next level
• How to become elite in your hobbies/sports
• Are you a professional athlete or a professional in something else
• We want to celebrate you and your fun! 

Hopefully, this episode helps juggle your new hobbies and maintain your health and fitness. If you want more help and support with your goals, then reach out to your favorite coaches. 
Have a listen, and as always give us some feedback and ask us questions!

Re-Launch! Episode 98: The Benefits Of A New Hobby To Your Health
(June's Lifestyle Focus)
In this episode, Robyn, Stef, Britt & Ben relaunch their discuss how learning a new hobby or sport benefits your health and wellness. We think it is so important, we turned it into June's Lifestyle Focus and discussed the following.

• How we ate all the veggies In May (recap)
• Hobbies and sports help you get to know yourself
• New relationships through hobbies and sports
• How to face your fears by trying new things
• Ways to help improve your brain and problem-solve
• The 10 General Physical Skills (CrossFit)
• Why coordination, agility, and accuracy matter
• What new things are your favorite coaches are going to try?

We hope this podcast gives you the motivation to try new things this month and fires you up for our Games Day Saturday, June15th. If you have further questions about the benefits of trying new hobbies and sports, then reach out to one of your favorite coaches.
Have a listen, and as always give us some feedback and ask us questions!

Episode 148: 5 Non-Gym Tricks To Make You Fit
In this episode, Robyn and Ben detail 5 things that you can do outside the gym to make you more fit. We all live busy lives and sometimes making it to the gym is too much. So here's a list to keep your fitness even when you can't make it to the gym.
 Check out how in all the highlights  below:

• We can solve problems in and out of the gym
• The love of lists
• Sometimes clickbait is good for you
• We all struggle to get to the gym
• The amazingness of sunshine
• The good snacks for you
• Relationships make you healthier
• Playing games can make you healthier
• Your work problems can make you more fit
• How Cooking Raises Your Fitness
• You can do all these tricks together!

Hopefully, this episode gives you ideas on how you can stay fit outside the gym. If you want more tricks or need help using these to improve your fitness, then reach out to your favorite coaches. 
Have a listen, and as always give us some feedback and ask us questions!

Episode 147: Member Spotlight: Dr. Esme Bajo
In this episode, Robyn and Ben interview Dr. Esme and her awesome journey in the gym. Esme has brought a shining light to the gym. And she is up to some amazing things outside of the gym too.
 Check out how in all the highlights  below:

• Breakups and Break up albums
• Boo Bay Area tech companies
• The gym improves your mental state
• The controversy in math curriculum
• The accomplishment of consistency
• Confidence boost outside the gym
• Ability to do all the fun things
• Esme goes to prison
• Adventures in Germany
• Education vs Research
• Esme's Going Away - Wednesday 15 May at PrizeFighter after 5 pm class. Join us for a fun goodbye! 

Hopefully, this episode highlights the incredible people of CrossFit Oakland. If you want to connect with Esme or wish her well, then reach out to your favorite coaches. 
Please to Esme's Going Away
15 May at PrizeFighter (around the corner for the gym)
After 5 pm Class
Have a listen, and as always give us some feedback and ask us questions!

Episode 146: Eat Your Veggies
(May Healthy Lifestyle Focus)
In this episode, Robyn and Ben get you pumped for May's healthy lifestyle focus on vegetables. We all know vegetables are good for us. But why? And how do we eat more vegetables and actually enjoy doing it?
 Check out how in all the highlights  below:

• Is it March or April??
• Ben and Robyn might need more sleep
• Your next Netflix documentary
• How to improve your gut digestion
• Vegetables replace expensive supplements
• The ultimate disease fighters
• Healthy skin and eyes through tomatoes??
• Get out of pain through vegetables
• Be sneaky with your vegetables
• Have someone else cook your vegetables
• Use farmer's markets to make vegetables better

Hopefully, this episode motivates you to try new habits and routines around vegetables. If you want to learn more about how to enjoy vegetables or how to incorporate them into your diet, then reach out to your favorite coaches. 
Have a listen, and as always give us some feedback and ask us questions!

Episode 145: Time For Spring Cleaning
In this episode, Robyn and Ben help you with spring cleaning your health and fitness. Spring is a great time for a refresh and reset. Why not do it for your health and fitness too?
 Check out how in all the highlights  below:

• The trick to Robyn being quiet
• How Ben got tricked into cleaning the gym
• Start with your gym bag
• Ways to make your shoes feel new again
• Get gym clothes that motivate you
• Gym programming as spring cleaning
• You don't have to opt-out
• Get out of pain in the gym
• Find a gym buddy to help with your training
• Refresh your goals
• Assess the first quarter to crush the year

Hopefully, this episode motivates you to clean things up around your health and fitness. If you want to learn more about how to "spring clean" your fitness, then reach out to your favorite coaches. 
Have a listen, and as always give us some feedback and ask us questions!

Episode 144: Training To Overcome Hardship
In this episode, Robyn and Ben discuss how the gym prepares us to face and overcome hardships. We all face hardships in our lives. The good news is when train these hardships make us better.
 Check out all the highlights  below:

• Benefits to struggle
• Robyn speaks her mind
• You can build resilience 
• Struggle with a purpose 
• The perspective shift of training
• Training increases gratitude
• Life is pain :) 
• Shared struggle strengthens relationships
• How language limits us at times
• The physical drive for change and its importance
• Don't avoid struggle it only leads to more
• Avoid quick comfort

Hopefully, this episode helps strengthen your resolve to face hardships. If you want to learn more about how training helps you or help with your current struggles, then reach out to your favorite coaches. 
Have a listen, and as always give us some feedback and ask us questions!

Episode 142: The Gym, The New Healthcare Prescription
In this episode, Robyn and Ben discuss how a doctor can prescribe you CrossFit and save you money. We have a new way to take advantage and use your Health Savings Account in the gym.
 Check out all the highlights  below:

• Exercise as medicine
• The Healthy Habit prescription
• Don't punish yourself
• Suffering with/for a purpose
• The best performance-enhancing drug
• The gym makes you feel better
• Sickness To Fitness Continuum 
• The awesomeness of Truemed
• Health Savings Account magic
• We enjoy going to the gym vs the doctor

Hopefully, this episode gets you excited for the future of health care. If you want to learn more about how to use HSA/FSA funds for your CrossFit membership, then reach out to your favorite coaches. 
Have a listen, and as always give us some feedback and ask us questions!

Episode 141: Sleep, The Super Supplement
(April's Lifestyle Focus)
In this episode, Robyn and Ben discuss how sleep can be your super supplement. We want to use the month of April to make us all feel and sleep better. 
 Check out all the highlights  below:

• March's Meal Planning Success
• Robyn's new experiment
• Ben's funny dinner to help sleep
• We know sleep is tough
• The best performance-enhancing drug
• Improve your function through sleep
• Sleep helps your digestion
• Emotional control through sleep
• Weekends cause jet lag 
• Sleep routine over morning routine
• The 3-2-1 Rule to improve your sleep
• All the sleep tricks.

Hopefully, this episode helps you get more quality sleep. If you want to learn more about sleep or how to get better at sleeping, then reach out to your favorite coaches. 
Have a listen, and as always give us some feedback and ask us questions!