The One More Rep Podcast

We’ve all been there. We’ve all be faced with the decision to get something done or put it off until tomorrow.   We have all failed!   Coming off of a shutdown and on the backend of a pandemic, we have been crushed by the lack of motivation!   We are all susceptible, but that doesn’t mean we should continue to allow it to ruin our daily lives!

Our bodies are unbelievable machines that are often limited by our mind. Rarely do we tap into our bodies full ability and it’s all because of our brain. Today we go off script and talk about our biggest hurdle in life, US! From making excuses to not giving ourselves enough credit and basing our actions on being rewarded, this episode goes deep into the abyss.

We spend hours pushing our bodies to the limits, yet we spend so little time taking care of them. From counting macros, getting our fluids, eating whole foods, and sleep, these are all important, but so is maintaining our bodies.  Like nutrition, you don’t know what you don’t know, and we’re finding out that people just haven’t been given the tools to use.  We talk about flexibility, mobility, and stability. We dig into why each one is important, yet they are intertwined as a whole.

How much do you really know about sleep? Of course we know we are suppose to get our 8 hours, but do you know why? There is a lot that goes into something that should be so easy to accomplish, but yet Americans fail miserably each and every day. We discuss sleep studies, why getting 8-9 hours of sleep is so important and explain the DNA differences between night owls and those crazy early morning people.

There has been a lot that's unraveling in the Crossfit world. Big changes including new CEO, Eric Roza! We did a poll on our Instagram asking a couple of different questions: Is crossfit dead? Has CrossFit changed or have people doing CF changed? We go over these answers and share our opinions on them. It seems we are headed in a positive new direction!

Bro and Jenna go into detail about the latest news in the Crossfit world including Andy Stumpf's podcast (Cleared Hot Podcast) that releases a whole new problem with the CEO of Crossfit. Opinions are shared on the athletes that have opted out of the games and the gyms that have deaffiliated and of course you get some classic Bro talking shit to Jenna

Most, if not all of you, know that there is a lot going on in the Crossfit community in regards to Greg Glassman's tweet and email. We share our opinion on the emails, tweet, and BLM movement. This is a very sensitive subject and is probably the most anticipated podcast we have put out. These are OUR feelings and we don't claim to be right or wrong. We are always here to listen to your opinions and viewpoints. Educating each other is important! At the end of the day, just love your neighbor!

This weeks episode we chat about the good and bad emotions that tie into crossfit. Digging into the emotional side can either push us or destroy us. Whether you are working out for GPP purposes or are a competitive athlete, it's all relevant!

Inspiration comes from many things in life and often happens when we least expect it. Inspiring others also happens daily and like inspiration, it happens to people you’d never expect. We also talk about what training should look like once you get back to the gym this week and ensure that you don’t bite off too much because you’re excited. We end with the price you pay being a leader and a winner. They both sound amazing until you realize what comes with it.

Episode 113 “Training through a pandemic” It's been awhile!! We are back at it with some new changes to the show! We chat about what's new since the country has been shutdown and how training during times like this was harder than ever! Jenna talks more than ever. Bro talks smack. Boy, is it GREAT to be BACK!!

ROIDS! No matter your viewpoint, steroids are in every sport. Mo, Bro, and Jenna talks about steroid use in local comps and our viewpoints on them in general. Let us know what you think! 💉💪🏻

Have you ever nailed all your numbers only to see that one on the scale not move, or even worse, go up?!? All the time and dedication you put into meal prepping and saying no to those “things” you love feels like a waste! You're NOT alone! This episode, we dig into some simple things that you can control that you may or may not be doing. We also talk about how our bodies are in a constant state of influx and what that can do to that number on the scale.  All of this, plus ya making fun on Jenna!! What more could you ask for?!?

Episode 110: Ask us ANYTHING!   Tonight we head to social media to answer questions that YOU the listeners sent us.   We dig into an array of topics and Jenna gets all sensitive on us.   It’s was truly a fun episode to record as we enjoy nothing more than answering the questions you all send us!

Episode 109 we talk about modifications and the different misconceptions that many people have. Here are just a couple:-modifying is easier-it’s only for scaled athletes-subbing with any movement will give you the same result #wrong. Let us know what you think!

Goal setting   Each year, many people sit down and write out their goals. Each year, many fall way short of them, while many easily accomplish them.   This episode, we talk about how to set way points, how to diagnose issues within your set goals, and how every goal you set is actually achievable.

When we first start CrossFit, we get the bug. You all know what we mean. Can’t stop talking about it to the point your family hates you and CrossFit lol.  As time goes on and we get deeper into our CrossFit journey, what use to be new and shiny is just a toy in the corner of the room that we always know will always be there.  We talk about balance of life, work, and CrossFit and how we can become out of balance if we invest too much into one by taking from the other.

High carbs...no problem... Or is it? This episode we dig into what Brody calls the “Rich Froning Effect”. There are a lot of nutrition coaches out there helping a lot of people. But like any profession or coach, there are bad ones. Coaches think everybody needs “reverse dieting” to succeed and get their clients on wayyyy too many carbs because they are a “competitive” athlete. This leads to endless energy with some fluff along with it. Next thing you know, those gymnastics go bye bye because of the added weight. We break down how EACH person is different along with their needs and how THIER body uses/breaks down energy sources. In the end, you’ll have a lot of energy if you overeat energy sources, but your fluffy friend will be along for the ride as well!

Episode 105 “Individual vs Group Training” We talk about the pros and cons of individual vs. group training along with what we prefer best. You’ll be surprised!Shout out to our new Patreon peeps for supporting us, specifically Steve Liptak, for requesting The Pink Panther theme song because that’s my best one. New box goes out at the beginning of March and y’all better love it! Also, if you don’t want to do the box option, we have a tip jar tier where you can donate only $2 a month!!! A pop costs more than that!!Anyways, we appreciate you guys! Let us know what you think about this episode in the comments. 👇🏼Please continue to like, share, and comment and if you want to be extra awesome, leave us a review on iTunes!!

This week we did another little randomish episode! We chat about moments in our crossfit careers that stick out to us the most. Some embarrassing and some shitty. 😂💩 Enjoy and let us know what you think!

How many times have you sacrificed something you love in order to clear up more time somewhere else in your life? The pressure we feel in the moment can cause us to doubt ourselves and our actions. We live in the moment thinking “this will never end”. Facts are, we have surpassed many things in life that we thought were the worse. Many situations where we felt like they would never end. Today we talk about how to cope with stress and anxiety. How removing the one thing you love that makes you feel great is the one thing we shouldn’t do. Stress, anxiety, PTSD, LIFE, can be managed, we just need to develop the tools to do so.

To train or not to train, that is the question. In a world where obesity is a critical issue you would think that any type of workout is a good one. But is it really? Often times we have one opportunity to capture people who have finally decided to take that leap and start changing their lifestyle. What happens when they have a bad experience or even worse become injured? Bad training is bad training period. We dig into the thought of “no training is better than bad training” and what that looks like.

We are BACK!!! After a few weeks off celebrating the holiday season, the crew gets back together to catch up and update everybody on what the hell has been going on with them. We discuss what’s ahead for season 3 and get our first opportunity to talk smack to Jenna:) Enjoy and know that we are excited for this season and to be back recording for all of you awesome people!

Episode 99: Purpose & Efficiency When is the last time you attacked something with a purpose? What was your reason to single this one specific thing out and attack it? We see people fixated on these shiny objects in CrossFit like muscle-ups. They do all this work to get this one, singular, movement. They are so FIXATED on this that they ignore their poor movement patterns, bad positions on the rig, and sloppy technique when it comes to Olympic lifts. This episode we dig into how efficiency may not be the sexiest thing in CrossFit, but that’s going to get you a hell of a lot more fit than getting that first muscle-up.

Addiction can sometimes be confused with cravings. True addictions can not be controlled and can dramatically impact your life along with the people closest to you. Food addiction opens the gates to a world of depression, anxiety, and major health issues. The cool thing is, with the right guidance, we can right the path and get back on a healthy track.

You ever have those “things” that drive you nuts in everyday life or CrossFit?!? Yea, us too! Today we piggie back on one if our most popular episodes “B!tch Session” and drop off volume 2 of this iconic episode. We dig into what annoys us about everyday life and things inside of CrossFit and boy did it feel good to blow off some steam!!

PTSD. CrossFit. Community. PTSD has been around for a long time. Though it’s usually associated with our soldiers who have been scared from the brutal reality of combat, PTSD exists in everyday people who have also suffered. Dating back to WW2, “Shell Shock” was a term used and also looked down upon. Fast forward 70 years things have changed and awareness has been made, but we are light years behind where we should be when treating our men and women coming back from combat zones. Today we talk about how to cope with PTSD and how certain things can create a safety net around those who struggle with it. If you’re struggling with things, do NOT hesitate to reach out to us or any of the free resources out there. VetWOD does an amazing job at creating awareness and giving people direction.

Episode 94: LeadershipWe all have a broad definition of what leader is and that’s someone who leads people in a direction. There are “bad” leaders and there are “good” leaders. We talk about what each of those roles looks like.

We all have done it. In CrossFit, fitness, and LIFE. What we may not realize is the impact our choice to put something off can drastically effect others that are counting on you. We also get into the nutrition side of things. Obesity is an issue here in the United States and our children are getting the brunt of it. A parents choice in food can set their kids up for failure in the future, along with their childhood. Childhood obesity and food related diseases are at an all time high and you can’t blame the kids. We break down how to get out of the vicious cycle that can contribute to these issues.

We all have that one movement that we hate. We hate it because we suck at it. Some of us avoid what we suck at and some of us work to get better.1) Write down what you need to work on. 2) Come up with a game plan as to how you are going to get better at it.3) Work your ass off to get better at it and I guarantee once you get better, you won’t hate it as much!Tell us what movement you hate the most!

You have probably already heard, but we had Eric Clauss on the show last week to go over the analytics of our podcast. When we started the show we really had no idea how many people would listen. Eric went way above and beyond with figuring out all the numbers and we are pretty pumped with the amount of growth we have seen in just a year!!Numbers are cool, but the friendships we have made because of this podcast is way more important to us. Thanks again to @clauss.eric for taking a ton of time to do this for us. We appreciate it!! #omrfam #crossfit #crossfitpodcast #crossfitgames2019 #analytics #podcastanalytics #worlddomination #gainz

This week we talk abouuttttt......wait for it.......WHEN YOU SHOULD FIRE YOUR CROSSFIT GYM! Bro gets Reese cupped into the Affiliate forum on Facebook and BOOM we gotta awesome topic for you guys...So when is enough, enough? Listen to find out....

Nutritional Pitfalls: Fat was bad for you, now it’s not. Grains are good for you, until you eat too much. Carbs were bad for CrossFitters until people couldn’t finish workouts. Paleo is great for you until you don’t eat enough fats. We dig into this and some other nutritional nuggets that can hurt your performance along with your ascetics. Plus we make fun of Jenna.

Hard work beats talent everyday... How many times have you heard that and actually believed it? Does hard work actually beat talent or are the people saying this the ones without talent? Does talent beat those who work hard? Or do the talented athletes refuse to work hard because they are getting by on their talent? We discuss both sides of the spectrum and give you our opinion on what we think is better. Talent or hard work. You might be surprised.

Everything worth something starts with a good beginning. That should be no different than when you start your CrossFit journey. Foundations class, fundamentals, athlete training course, whatever the name, the content needs to be on point! We break it down from the beginning when these classes didn’t exist to the current day where they do exist but explain how some excel and others fall short. Baseline CrossFit WOD

Episode 84: 2019 Crossfit Games Wrap Up ShowThis week we do a little recap of the 2019 Crossfit Games. What we think about the cuts, who surprised us most to not make the cuts, masters and teens, etc. Let us know what you think!! Photo Credit: Sergeant No Rep

Episode 83: Drama We added a questionnaire on our story a couple weeks ago and asked listeners to share something that annoys them inside or outside the gym. We had quite a few responses so we chose a couple and rolled with it. Grab the tissues because y’all are probably gonna laugh yo booties off!   Key and Peele: Text Message Confusion https://youtu.be/naleynXS7yo

Episode 82: RX vs Scaled   Spoonfull:https://www.spoonfulcookiedough.com/   10 Reasons Not To Visit Australia; Aussie Reacts https://www.youtube.com/watch?v=t1uZZ_xRYvQ

Unfortunately, a good portion of us have experienced cheating in sports. Crossfit doesn’t fall short of this. Listen to what Bro, Mo, and Jenna have to say about it!

Episode 80: Knowing Your Limits Your gym buddy messages you and asks if you’re working out today. You’re super sore and your back has been hurting the last couple days, but you decide to do the workout anyways cause clearly you will have FOMO. Then you injure yourself cause you should’ve just rested like your bod told you too. Sound familiar?! Shoutouts: @journey_of_rick_t

This week, aside from a few announcements, we talk about Stimulus.  We address how to go about achieving the intent of your workouts, and how to make the most out of each and every workout.

This week we talk with CrossFit Masters Athlete Carrie Waite about her recent trip to participate in the Granite Games.

This week episode was completely unscripted as the Brody shared a an email with Jenna and Mo that he found on the infamous affiliate forum.  From there, we just got on the topic of a few incidents where we un-cool humans were encountered.

Episode 75: Working Out, Training, & Competing⠀ When we think about exercise, we think about working out. What’s the difference between working out and training? Are they the same? What are you training for? Can someone who works out for GPP train? Well....listen and you’ll find out! 😉 Shout outs: Adam from Christys Pizza Jeff Sparks #gratitude #podcast #crossfitpodcast #omrfam #crossfit #omrpc #fitnesspodcast #thepeoplespodcast #worlddomination #functionalfitness #ohiopodcast #wod #amrap # emom #regionals #daytonpodcast #adamthepizzadriver

Episode 74: Bitch Session You know us mainly for our positivity and words of wisdom, but tonight you will hear us talk about things that absolutely drive us nuts. You are guaranteed to still die laughing and also will learn about Adam the pizza driver. Enjoy! #gratitude #podcast #crossfitpodcast #omrfam #crossfit #omrpc #fitnesspodcast #thepeoplespodcast #worlddomination #functionalfitness #ohiopodcast #wod #amrap #daytonpodcast #adamthepizzadriver

Episode 73: Interview with Michael Fahey of ‘Westside vs. The World’, Part 3 We sat down and had a nice long chat with Michael Fahey, the director, producer, and editor of ‘Westside vs. The World’. This documentary shares the intensity and passion not only behind Westside Barbell, but the world of powerlifting itself. Michael talks about why he decided to create this amazing film, stories about his experience in powerlifting, and some background information in regards to the sport. If you haven’t watched ‘Westside vs. The World’ yet, stop what you’re doing right now and go do it. Warning: You will want to go move some serious weight when you’re finished watching. Shout Outs:⠀ Michael Fahey Westside Barbell Westside Vs. The World Louie Simmons Dave Tate Chuck Vogelpohl Ernie Simms APF Nationals

Episode 73 Part 1: Interview with Michael Fahey of ‘Westside vs. The World’ We sat down and had a nice long chat with Michael Fahey, the director, producer, and editor of ‘Westside vs. The World’. This documentary shares the intensity and passion not only behind Westside Barbell, but the world of powerlifting itself. Michael talks about why he decided to create this amazing film, stories about his experience in powerlifting, and some background information in regards to the sport. If you haven’t watched ‘Westside vs. The World’ yet, stop what you’re doing right now and go do it. Warning: You will want to go move some serious weight when you’re finished watching. ⠀ Shout Outs:⠀ Michael Fahey Westside Barbell Westside Vs. The World Louie Simmons Dave Tate Chuck Vogelpohl Ernie Simms APF Nationals

Episode 73: Interview with Michael Fahey of "Westside vs. The World", Part 1 We sat down and had a nice long chat with Michael Fahey, the director, producer, and editor of ‘Westside vs. The World’. This documentary shares the intensity and passion not only behind Westside Barbell, but the world of powerlifting itself. Michael talks about why he decided to create this amazing film, stories about his experience in powerlifting, and some background information in regards to the sport. If you haven’t watched ‘Westside vs. The World’ yet, stop what you’re doing right now and go do it. Warning: You will want to go move some serious weight when you’re finished watching. Shout Outs:⠀ Michael Fahey Westside Barbell Westside Vs. The World Louie Simmons Dave Tate Chuck Vogelpohl Ernie Simms APF Nationals

Episode 72: Training and Sex…Is Training Different for Men and Women? Something we have not talked about to date and the team thought it would be an interesting topic to cover in this week.  Should we use the same weights?  Should we train at different intensity?  We give you some thins to think about as we talk about Training and Sex. Shout Outs: Weller Special Reserve Joel Zumaya Misses a Start from Guitar Hero Injury Jim Rome on Guitar Hero Reflektion: This Small Town video Meg Blake Rick Mo and his Office Partners MiddleAgeCrossFitter Amanda Barnhart US National Team Files Lawsuit Nick Urankar

Episode 71: CrossFit and Rest...WTF is That? Courtesy of @forever_sore_mandisaur , the team covers a topic that we all think about, but never discuss in public....Rest.  We talk about what it is, and what it is not, and how to best manage it depending on your chosen fitness pathway.Shout Outs: Conan The Barbarian The Beast Master Meg Maham Benchmark 8 Blake Maham Sebastian Joe Gibson The Usual Suspects  Rage Yoga

Episode 70: Strength…Get You Some Everybody needs it.  You gotta have it! But….how do we get it? In this weeks episode, the discussion is about how to build strength, how METCON training can improve your strength, and the importance of axillary work. If you have not done so, leave us a 5 Star Written Review on Facebook TODAY! Shout Outs: Benchmark Bourbon Emily Sparnell Aly ThantCrossFitDad Amanda aka Killer Of Chalk Buckets Lavonna AKP CrossFit Beth Rogue Fitness: Wheel of Pain Austin Malleolo Deadlifts 600 Pounds then Ran a Marathon Amanda Barnhart Kari Pearch Jacob Heppner Show’s to Re-listen to: Episode 56: CrossFit Main Site or Die

Episode 69: High Performance Performing at a higher level is not just reserved for the elite 1%.  It’s all relative the to the individual and their personal fitness goals.  It looks different to everyone, as it should.  It’s relative to the individual. We also talk some time to go off on a tangent about steroids, supplements and the documentary Ikarus.  If you have not seen it, definitely give it a look and let us know what you think. Tune in this week as the team talks about what high performance looks like.  Got a show idea?  Share it with us through DM or an email   Episode to Re-listen to: It’s All About You Shout Outs: Reflektion The Bash Brothers O2 The Windy City Jacked 3D Up Your Gas Ultimate Orange Ikarus Don’t forget to DM us when you watch it Lavonna Jen

Episode 68 After watching the documentary One Nation Under Stress, Mo, Bro and Jenna decide to give a review.  They discuss some key points in the documentary and share their feelings on how fitness can help you overcome times of stress in your life. Be sure to record a voicemail, and share your thoughts on this weeks episode at conigetonemore@gmail.com. References:Get Moving to Manage Stress Shout Out’s: Jason Rhodes Severed Ralph of Barbell Jerks Podcast One Nation Under Stress Sanjay Gupta Aaron

Episode 67: You Don’t Know What You Don’t Know? It’s a pretty simple statement.  We grow and develop as humans as a result of our life experiences.  We can all look back on events in our lives and identify why you got that speeding ticket, you should have picked B instead of C on that test, and the list goes on and on.  But in that moment, you felt like you were making a good decision. Hind sight is always 20/20 and this week we have a casual conversation and share with you some of the unfortunate experiences we have been through and one’s that listeners have shared with us. Call to Action: Send us voice messages asking us questions to canigetonemore@gmail.com.  We will play your question in an upcoming episode and give you a shout out.  You may also increase your chances of winning a limited edition Fisher and Friends shirt!    Episodes to Re-listen to:Episode 64: Falling Off The CrossFit Wagon Shout Out’s: Nowhere In Particular Aaron Blake Big Four CrossFit Rick Rick’s Evil Meme MiddleAgedCrossFitter Brittany Gina WodDoc BarbellPhysio WhiteboardDaily Back On Track Therapy Squat University Supple Leopard Beth Amanda Katie Brazeal Bethanycf Definition: Debowed AKP CrossFit CrossFit Excess

Episode 66: 2019 Open Wrap Up Show Another CrossFit Open has come and gone.  Not a lot of controversy this year, BUT, there were a lot of changes that ruffled the CrossFit Community: No Regionals, National Champions and a lot of familiar faces out of the lineup. Tune in this week as we wrap things up for your 2019 CrossFit Open. Shout Out’s: Nowhere In Particular Last of the Mohicans Great Sand Dunes National Park Strength In Depth Jacob Heppner Justin Cotler Talking Elite Fitness Hero WOD: Chief Barbell Jerks Podcast El Cool Beans: 2019 Regional Athlete Paragon Club Aaron Paul Wager ------------------------- 2019 Open Workouts: 19.1 19 wall-balls 19 cal row 15 min AMRAP Men: Snorre Fjaagesund of Norway with 411 reps / CF Sandefjord (Only did 2 workouts) Women: Mikaels Norman of Sweden with 366 reps / CF Nordic   19.2 Repeat of 16.2 25 TTB 50 DUs 15 Cleans (135/ 85) 13 Cleans (185/115 ) 11 Cleans (225/145 ) 9 Cleans (275/174 ) 7 Cleans (315/205) 25 TTB 50 DUs 8 minutes for the first two rounds, 4 minutes for each additional round Men: Rich Froning of USA with 16:10 / CF Mayhem Women: Brooke Wells of USA with 14:20 / CF Fringe   19.3 For Time 200 ft OH DB Lunge 50 DB box step ups (50/35) 50 Strict HSPU using the Regional Standard 2015 measure at the wrists 2018 measure from elbow and divide by pi Scale was strict handstand pushups with a plate 200ft HS Walk 10 minute cap Men: Mathew Frasier USA with 7:27 / CF OKeefe & Mayhem Women: Kari Pearce USA with 6:46 / CrossFit Dynamix   19.4 For Time 3 Rounds 10 Snatches (95/65) 12 BFB Rest 3 minutes 3 Rounds 10 BMU 12 BFB *Talking Elite Fitness: Castro said this was one he would put in the Games Men: Jonne Koski or Finland with 8:03 / CF Kreis 9 Women: Anna Fragkou of Greece with 8:32 / CF Kallithea   19.5 For Time 33-27-21-15-9 Thrusters (95/65) C2B Pullups 20 Min Cap Men: Mathew Frasier of USA with 6:53 Women: Mc Kenzie Flinchum fo USA with 7:14 / CF Vero Beach -------------------------------------------  US National Champions Men: Mathew Frasier Women: Dani Speegle -------------------------------------------  Sanctional Events Schedule The Games: The CrossFit Games will return once more to Madison, Wisconsin, in the late summer of 2019. Participants in the individual Games competition will consist of: (1) National Champions as determined by the CrossFit Games Open; (150 Countries) (2) first-place Sanctionals winners; (3) the top 20 overall finishers in the CrossFit Games Open; and (4) four at-large athletes selected by CrossFit Inc. Total Athletes 150 National Champion Slots Top 35 Men and Women (Open and Sactionals) 14 Teams 40 Teens 120 Master Games Rules

Episode 64: Falling Off The CrossFit Wagon It’s safe to say, all of us have a life.  Careers, families, hobbies, and relationships are all things we balance in our lives.  It just so happens that every once in a while, things will get our of wack.  Yes, it has happened to all of us.  Yes, if will happen again.  Once you accept that, what are you going to do about it?  Coming up with a game plan can help avoid some of these pitfalls; taking some dumbbells with you to your kids soccer practice, packing snacks with you when you know you’re going to be out and about.  Developing a plan, can help you avoid making bad decisions.  In the words of Bro-tien Shake, “You can either be prepared or not be prepared.” Shout Outs: Ascent Protein Hickory River BBQ mcraejess Tj_hewitt Jaime Metcalf The School of Podcasting Rules of the Zombie Apocalypse Jennie Borda Mel Dingo Aaron Jannetti   Episodes to Revisit: Episode 57: Finding Balance

Episode 65: The Positive Side of Conflict Webster’s Dictionary defines Conflict as “competitive or opposing action of incompatibles : antagonistic state or action.”  Conflict happens every day of our lives.  How do we deal with it?  Do we simply “Get Over It?” How do we manage it? This week, Mo and Bro talk about a very uncomfortable topic: Conflict.  They both share their stories, life experiences and lessons learned. Keep up the feedback and telling us what you what to hear.  You all have a huge impact on show topics!  Thanks for being part fo the #omrfam Shout Out’s: Dark Horse Rain in Blood Under The Sun Podcast Z Smith Cleveland Browns acquire Odell Beckham Jr. Thatcrossfitdad Conflict Resolution Skills from Help Guide.Org Kamiwaza Podcast Aaron Drew Gabe Journey of Rick Miriam Shelly Stu References: HelpGuide.org Conflict Resolution Skills Building the Skills That Can Turn Conflicts into Opportunities Conflict 101 A conflict is more than just a disagreement.  Conflicts continue to fester when ignored.  We respond to conflicts based on our perceptions.  Conflicts trigger strong emotions. Conflicts are an opportunity for growth.  Also, thanks to Dale King of Doc Spartan for sharing with me the lesson of  “Relationship Capitol.”  It’s a lesson I’ve taken great value in. mo

Episode 63: CrossFit State of The Union Thanks for all the traffic on Instagram this week as we were throwing out ideas for new shirt designs.  You all have inspired a lot of conversations during our team meetings about the future of our apparel.  This weeks episode was inspired by a comment by friend of the show, Paul Wagner when he asked us our thoughts on the about the removal of Regionals from the CrossFit Games Schedule.  As we began discussing all of the secondary impact to this decision, we identified that the removal of Regionals had a far more reaching impact that simply deleting 8 qualifying events. Take a listen this week as the team discusses the CrossFit State of the Union. Shout Out’s Warehouse 4 New OMR FAM Shirt Buckhorn Podcast Paul Wagner Armen Hammer TV Morning Chalk Taking Elite Fitness Marteaux Alvarez Lauren Fisher Sue Burton #thebrotrain

Episode 62: The Finer Details of Owning a CrossFit Gym Shout out to the 3 Teams from Excess that competed in the Arnold Affiliate Gathering this past weekend at The Arnold Sports Festival.    This week, we take you back to the conversations Mo and Bro used to have before they started the One More Rep Podcast.  In this peek behind the curtain, and continue the discussion from Episodes 47 and 48: What Does It Take To Start A CrossFit Gym. Bro answers questions about the finer details of starting his own CrossFit Affiliate and reflects on some of the lessons learned at the beginning of his journey into ownership. #bannedbybro Shout Out’s: Warehouse 4 Amanda Heilman Prestige Worldwide Arnold Affiliate Gathering Validus Games Aaron Jannetti Big Four CrossFit Kathy Mays Blake Mayham Ehren O’Brien

Episode 61: OMRPC Road Trip Why I hate Dave Castro, 19.1, The Firing of Margaux Alvarez and the State of CrossFit.   Thanks for all of the traffic on all the social media channels this week.  Was great to see so many of you respond and interact on Facebook and Instagram! Lot’s of moving and shaking in the world of CrossFit this past week.  As we were all quietly waiting for the beginning for the 2019 CrossFit Open under the new rule sets, more firings were announced.  Difference was, this time  it was a member of the Level 1 Seminar Staff. We also take the time to answer some questions about our feelings on Dave Castro,  19.1 and what changes we would make to the word of CrossFit to bring things back to center. Shout Outs: Aaron Endeavor Jacob Heppner Matt Fraser CF Open Historical Movement List Margaux Alvarez Morning Chalk Up Article The Vine Yard Winery Mr. CrossFit vs. Big Soda Warren Hodges   Episodes to Re-listen To: Episode 56: CrossFit Main Site of Die

Episode 60: Why You Suck At CrossFit A lot of times when we find ourselves not making gains or realizing results, often the first thought is “I suck at X.”  But have you ever really take the time to be honestly and truly objective about why you are not making any progress?  If you are like most of us, you probably have not taking an 360 degree assessment about what is really going on?  Are you eating…right?  Are your workloads…appropriate?  Is your training volume…sufficient?  Are you properly acknowledging and addressing stressors in your life?  More that likely, you’ve only only addressed one or maybe none of the areas of concern. In this week, the team shares our opinion on Why You Suck At CrossFit.  They also share some tips and tactics on how you can appropriately address and overcome some of the challenges you may be facing. Shout out to all of you reading this right now. Thank you for spreading the word about our show!  We could not do this without your listenership.  Don’t forget to check out the YouTube Channel.  We shot a video talking about some of the recent happenings going on at CrossFit HQ.  Share your thoughts in the comments section. Reference Episodes: Episode 46: Getting Out of Your Own Way

Episode 59: OMR Family Weekend Busy week for the team as Brody gets ready to throw his 5th Edition of My Bloody Valentine that took place this past Saturday. First up, Jenna talks about her role as a photographer as well as an athlete and how she reaches out to fellow members of CrossFit Excess to help capture the event for the athletes in attendance as well as for their families. Next, Mo talks with Bro the night before the event about and how the entire tribe comes together to pull off an event this size in the days leading up to the event, as well as the day of. Mo first chats with Latasha Coleman and Charles Nunley of Rocket City CrossFit in Alabama.  Yes, they drove all the way to Ohio to compete so it was a great opportunity to learn how CrossFit helps Latasha in her professional life as an EMT and Surgical Technician.  Charles shares his story about sitting in his car for 45 minutes, scared to go into the gym for his first class. He has since used CrossFit to overcome personal challenges with self confidence and body image to the point where he’s now become an L1 Trainer! Chris Krueger was our next guest.  You have herd us talk about him previously, but today he shares with us why he started CrossFit.  He shares the challenges he faced trying to train as a college student and how Brody has helped him with mentor ship and coaching. Last but not least, is our good friend Beth Anne who shares her story about the challenges of going through a nursing program and finding balance with fitness. Shout Out’s Taylor Lucas Randy Rhodes Ehrin Obrien Gerald Sasser CrossFIt Seven Hills Jamerson CrossFit Southern Columbus CrossFit Zombie Crosstraining Amanda CrossFit Symmetry Wally Judy 7Five Clothing

Episode 58: Predictions for CrossFit in 2019 With all of the changes that have taken place in CrossFit over the past 6 months, the team gets out their crystal ball and take some guess as to what will happen to the CrossFit World in 2019. Thanks to Journey of Rick, paulwagner86 and bossmode9545 for sending in their predictions, and thanks to all of you for listening, following and sharing the show within you communities.    Appreciate Taylor spending a few minutes with us to share his feelings about Episode 57: Finding Balance Thanks to Meg and Blake and the rest of the Mayham clan for sending us tasty treats from Germany and for providing this weeks cover art! Shout Outs: Copperhead CrossFit Video AKP CrossFit Morning Chalkup CrossFit Sanctional Calendar Devil Press Talking Elite Fitness

Episode 57: Finding Balance Thanks for the suggestion from listener Brittany Susanna.  We all are challenged with finding ways to balance the things in our lives.  Most of us are not only challenged with one “thing.”  At a minimum, most of us engage in some form of fitness, have careers, in relationships, possible parents and any other "thing" we may be involved with.  When one of those things get our of wack, it can impact other aspect s of our lives. SO how do we find balance? Planning, scheduling, getting help, finding a mentor.  Taking the steps to refocus, maintain and sustain your balance will help you better focus your energy on what it is you are passionate about. Thanks for the Roll Call Responses on Instagram and Facebook.  It’s awesome to hear where all of you are following from. Shout Out’s Platoon Warehouse 4 The School of Podcasting with Dave Jackson Positioning Your Podcast for the Long Haul

Episode 56: CrossFit Main Site or Die In the beginning, there was main site programing…and that was it.  We did a nice warm up and some mobility, did the WOD, probably a cool down and then we went home. Fast forward a few years and more facilities started incorporating a dedicated strength in addition to your daily WOD.  Those that were subject to this type of programing realized gains, we were able to track progress, and it helped some of us reach our goals of performing at RX weights. That norm of WOD and Strength was prevalent for some time, but of late some have decided to take a “Back to Basics” approach and removed dedicated strength training from their daily programing. In this week’s episode “Main Site of Die” we talk about the history of strength + WOD programing and share some of the reasons why programers are choosing to go to WOD only programing. Huge shout out to Rick Terry for leaving us a message and spreading the word of the #omrfam. Also, it you are willing to edit our audio or video for food and beer, send us a DM today! Shout Out’s: Warehouse4

Episode 55: New Year, New You…Really? During this time of year, we hear a lot of mention about new years resolutions.  Companies make billions of dollars every year off of the fixation that our society has with a date on the calendar.   Countless people have used a date on a calendar as a source of motivation.  But why? Why do we have to wait for the first of the year?  Why is it so hard to just start now?  Is it scary, it absolutely can be.  But what is it about that date?  Why do we wait to start workout out, eating right, quit smoking, reading books, and the list goes on. This week, we share tools and tricks on how you can make those changes today. Related Episodes: Episode 26: It’s All About You Shout Outs: Tommy Maddox Journey of Rick Aaron Jannetti and Drew Dillon of the  Kamiwaza Podcast Admiral William McRaven speech on making your bed.

Episode 54: Best of 2018 Happy New Year!  For the first show of 2019, we wanted to look back on 2018 and asked our listeners to tell us what their favorite moments were during year one. To start things off, we took a video question from Meg Maham where she asks about what steps to take when moving and looking for a new gym. Next, we cover the favorite clips of some of our listeners as we reflect on 2018: Raaayraay22 picks a segment from Episode 19: Segregating Your Members. Getmovinsarah and Bethannh08 both pick clips from one of our most popular show, Episode 22: Body Image. Tono Delgado agreed with Brody and does not understand why CrossFitters get winded after waking up three flights of stairs in Episode 44: Why I Hate CrossFit. Blake Maham was kind enough to share with us how he appreciated the discussion about emotional road bumps in Episode 46: Getting Out Of Your Own Way. Last clip again comes from Meg Maham and there is a clip from Episode 16: Why Do People Hate CrossFit that just makes her heart smile when she’s having a bad day. Lastly, Rick Terry fired off a question asking us what we would do if we had a rocked ship! Don’t forget to like, share and subscribe on youtube, podbean, sportify and anywhere else you listen to podcasts. Shout Out’s Hopslam Gina Vet WOD Mission 22 CrossFit Kaiserslautern Steph Varga Wally Judy 7Five Clothing

Episode 53: Live Episode Last show for 2018? Why not go LIVE!  We were lucky to have a few people log in on Facebook and Instagram as well as a few in house guests for our first ever live episode! We talk a little bit about accessory equipment such and wraps, belts and lifters and then take some time to answer questions from followers and from people that tuned into the live feed. Be sure to so get those gear orders in with 7Five Clothing Company before it’s too late to get those stocking stuffers! Use the promo code “One More Rep” to get free shipping. Huge shout out to Team Mayham for providing us delicious treats from lands far away!  We actually made it through the whole recording and had some left! If you missed the live edition, you can catch the replay on our youtube channel.  Also if you would like to contribute to our “Best of 2018” show, shoot us an email at CanIGetOneMore@Gmail.com and tell us about your favorite show moment from 2018. Thanks for bing a part of the first year of the show.  We truly appreciate all of your feedback, support and comments.  Makes putting all of the work we put in worth it. Shout Outs: Tara Martel Lavonna Brittany Team Breen

*Next Week’s Episode is Live on Facebook and Instagram* Episode 52: Does Your CrossFit Culture Suck? Change It! Pretty simple concept, but not necessarily something that people talk about.  More importantly, do people have any idea where to do in order to make a change within a culture? This week, we share our personal experiences with adverse gym cultures and some stories that have been dropped in our in-box from listeners.  Along with sharing experience, we give some advise on small steps one can take to positively impact future improvement of your gym culture.    Reminder that on the 18th of December 2018, Episode 53 will be LIVE!  If you can’t tune in for the live episode, you can PM us on Instagram or Facebook, or you can send your video and audio messages at canigetonmore@gmail.com so that we can answer them on the show! Still looking for that gift that keeps on giving?  Give that loved one a dope #OMR Podcast Shirt for Christmas from 7Five Clothing; Making Bad Ass Gear for your Badass Ventures! Lastly, if you don’t think you can make a difference as an individual, much like Oliver did, take a look at how one person can start a movement in this short 3 minute video “Leadership From A Dancing Guy.” #executivebroducer #blackoutmoment Shout Out’s: AleSmith Gregarious Nature IPA Aly Pam Lovonna Pat Monica

Episode 51: Cherry Picker CrossFit Workouts *Don’t forget to leave us a 5 Star Review* All of us, not just in CrossFit, like to do things we are good at.  Bro likes to get people to reach goals they never thought they could reach, and Mo likes to try and drink fancy beers.  However, there are plenty of times, in life, that we view an upcoming challenge and don’t get super excited about it.  The question is, do you accept the challenge or do you avoid it? This week the team talks about Cherry Picking and the who, what, where and why behind it.  If we have not told you before, #OMRPC Shirts from 7Five Clothing Company make amazing stock stuffers for our loved ones. We love those voice and video messages.  Keep sending us telling us what you want from Gainz Claus later this month!   Episodes to Check Out: Episode 13: Rep Shaving   Shout Outs Stone Brewing Mojay IPA Lavonna Brandon

Episode 50: CrossFit Gym Etiquette Saying please and thank you is something that the #omrfam believes in.  Being good humans is something that we all aspire to be. This week, Mo and Bro take a step back and talk about being courtious and mindful of those around us in our communities and talk about Gym Etiquette within the CrossFit Community. Be sure to send us a voicemail or video message and we will play it on the show.  The team loves hearing and seeing you! Don’t forget, there is still time to get those One More Rep T-shirt from 7Five clothing.  It’s like gifting someone #gainz for Christmas!  Use the promo code “One More Rep” to get free shipping on your order. Shout Out’s Souther Tier  Help! On The Way! CrossFit Undisclosed Tony Ezerski Somewhere In Particular Gobbler Games at 740 CrossFit Team Maham BeerFest Jaime Metcalf Slipknot Tono Delgado Shows to re-listen to: Episode 29: Members Responsibilities: Your Role In The CrossFit Community

Episode 49: Keys To Better Performance This week, the fellas give it to you straight and share with you their Keys to Better Performance!  Nothing fancy, just straight forward, simple honest behaviors that will help you to become a more improved version of yourself. We also give all of you in the US some updated stats on downloads and listenership.  Be sure to rep your state and your boxes on instagram and facebook.  Don’t forget to check us out on youtube and click the subscription button so you can see the sweet new headsets Mo pick up for the show! Also, make sure you listen to the out takes and Mo asks Bro his thoughts on athletes “Dodging” competition with the new CrossFit Games qualification process. Keep rocking those sweet shirt from 7Five Clothing to help improve on your gainz. Don’t forget to check out: Episode 26: It’s All About You Shout Outs: Boulevard Brewing Co: The Calling IPA Tono Delgado

Episode 48: What Does It Take To Start A CrossFit Gym; Part 2 This week is a continuation of Episode 47 as we take a deeper dive into the beginnings of opening up a CrossFit facility. Also, we are proud to announce that we have teamed up with Vet WOD!  It is an online competition that lasts all of November.  All of the proceeds go to Mission 22, an organization that is committed to bringing an end to veterans suicide.  Keep buying your #OMRPC shirts from 7Five clothing to help you in your pursuit of gainsz 7Five Clothing Vet WOD Mission 22 Episode 45: Leadership and Cliques

Episode 47: What Does It Take To Start A CrossFit Gym? All of us have thought about it, talked about it, maybe even done some research.  But what does it really take to start a CrossFit Gym?  As Brody shares his journey of becoming an owner, Mo gets the back story on the steps that had to happen before he even got the keys to the building. Keep buying your #OMRPC shirt from 7Five Clothing, sharing the show and subscribing to youtube. Shout Outs: Mad Tree PsycHOPathy Cleveland Browns Baker Mayfield 7Five Clothing Slipknot Old English Outfitters Harens Marken Christian McCaffrey Tono Delgado CrossFit Muzzle CrossFit Acadia Ashley Whitman Nate WhitemanShows to Revisit: Episode 37: Why You Should Visit Other CrossFit Gyms Episode 44: Why I Hate CrossFit

Episode 46: Getting Out Of Your Own Way Sometime that person in the mirror is the one that holds you back the most.  Self doubt, fear, embarrassment, and whatever else you can come up with; these are just a few of the things that can cause a halt in your progress.  These barriers can slow you down in the gym, at work, and at home.  The fellas give you a few ideas and suggesting on things you can do to get out of your own way. With the holidays fast approaching, don’t forget to buy those One More Rep Podcast Shirts from 7Fiveclothing!  Not only will they get you gainz, they make you look sweet, AND they make amazing stocking stuffers! Shout Outs: Sam Briggs Breakaway Fest Trinity Competitions Festivus Games 7Five Clothing Company Amanda Goodman Colleen Fotsch Amanda Barnhart International Functional Fitness Federation USA Functional Fitness Federation Stu Brauer Slipknot Jaime Metcaf Brittany McCormick Nick Gwozdz

Episode 45: Leadership & Cliques In CrossFit Gyms In this weeks episode, Mo and Bro start off talking abut one topic and, you guessed it, they go down a rabbit hole and wind up changing the show topic completely! What starts off as a show about the negative impacts of Cliques within your gym turns into a chat about the importance of Leadership within your organizations. Don’t forget to order your One More Rep Shirts to help us reach our goal of selling 100, not to mention the gains you get while working out in them. Check out all the other awesome gear at 7Fiveclothing and use the promo code “One More Rep” to get free shipping. If you have not left us a rating on iTunes or Facebook, make that happen and leave us some written feedback and tell others why they should listen. Shows to catch up on: Episode 21: Throwing a Competition   Weekly Shout Outs: Buckhorn Podcast Aaron & Endeavor Defense and Fitness XBOX PUBG CrossFit Team Series The Buckle Challenge Everybody, Somebody Anybody and Nobody

Episode 44: Why I Hate CrossFit Admit it…all of us have said it at lest once during our CrossFit journey either before, during, or after a workout.  At the end of it all, we realize it was not that bad, and even if it was bad, we at least learn something about ourselves in the process. Tune in this week, as the guys tell you why “I Hate CrossFit.” Thanks to all of you for all the 5-Star Reviews on Facebook and iTunes!!! Remember to check out the YouTube Channel and click on the bell so you get notified whenever new content arrives. Shout Outs: Warehouse 4 7Five Clothing Nowhere In Particular #28 Stu Brauer Episode 8: The Teams Morning Chalk Up CF Yas Episode 4 & 5: Interview With Aaron Jannetti Episode 32: Ask A Physical Therapist

Episode 43: The Mail Bag: Volume II This weeks episode is Round II of The Mail Bag!  This is where Bro and I dedicate an entire episode to our amazing #omrfam by answering your emails, texts and DM’s. Don’t forget to check out our YouTube Channel.  Be sure subscribe, then click on the bell to make sure you get up to date notifications. Keep sending up those text’s, emails, DM, voicemails and carrier pigeons!  We will get your questions in on the next round of The Mail Bag.Tell your friends and family to join the #omrfam and have them like, share, subscribe, and leave us a 5 Star Review telling us why you love the One More Rep Podcast!   Questions we answer in Volume II of The Mail Bag Starting off in CrossFit. Carrie Combs How to partition different types of workouts? brianjvcollins The importance of sleep. martelle and davidsully Goal Setting. Eric Clauss and Jamie Metcalf What’s In Your Gym Bag? Training Raw vs using Support Gear? and What is the biggest lie about CrossFit? Megosarus_rex Thoughts on the 2018 Games? getmovingsarah Shout Outs: Frank Douglas Simon Sinek Joe Estep

After our interview with Wally Judy of 7Five clothing we kept the mics rolling and captured some bonus content to share with you guys for this week.

Episode 41: Stop Quitting On Yourself Quit: resign from, stop or discontinue.  As athletes, we are faced with difficult challenges during every class we attend.  We even face challenges outside the gym at home, work, school.  We all know how challenging life is.  But… how many times have WE not gone as hard as we could have?  Why are WE so averse to failure?  Why are WE scared to believe in ourselves? Tune in as Bro and Mo share stories and talk about tips and tricks.  Don't forget to like, share and subscribe on Facebook, Instagram and YouTube. Call To Action: Share with us an experience where you surprised yourself by pushing through. Shout Outs: Warehouse 4 7Five Clothing Team Never Quit Marcus Luttrell Lone Survivor Jame Wende No Easy Day Rob O’Neill Aaron Jannetti   Related Episodes: Episode 6: Mentality Episode 11: Visualization Episode 23: Mindset Download Links ______________________________________________ iTunes Stitcher Podbean Google Play I Heart Radio Spotify

Episode 40: The Random Episode In this weeks episode, I just had the mic’s running and happened to record some of the normal conversations that Bro and I used to have before the podcast began.  Just as you would expect, it’s totally random and we go down multiple rabbit holes. Tune in as we go away from our normal format to bring you the first “Random Episode.” If you have not done so yet, be sure to go to 7Five Clothing to order your One More Rep Gear  and use the promo code “one more rep” to get free shipping on your purchase. Please don’t forget to like, share and subscribe.  More importantly, leave us a 5-star rating telling us why you listen to the show.

Episode 39: Interview with 7Five Clothing owner Wally Judy In this weeks episode, we had the opportunity to have a sit down with Wally Judy, Owner of 7Five Clothing Company.  He shares with us the origins of his company and how he began making clothing for CrossFit Athletes before he had even done his first workout. Don’t forget to order your One More Rep Gear and use the promo code “one more rep” to get free shipping at check out. Call To Action: Send up a picture of you rocking your 7Five Clothing when you are out and about, and don't forget to wear R.E.D. on Friday.  Shout Outs: West Liberty-Salem High School HB Care Packages Daniel Ingram CrossFit One Valley

Episode 38: CrossFit Owners...Stop Driving Your Members Away At it’s core, CrossFit Affiliates or any other facility offering fitness related services are indeed business who serve a customer.  Unfortunately, some don’t give the skill of customer service it’s proper attention. In this weeks episode, the guys share their thoughts on how to take care of customers from their different life experiences.  Mo shares his experiences as leader in the military and Bro shares his insights as a gym owner for nearly 5 years and give their respective takes on the importance of customer service. Call to Action: Share this episode with your friends or family members that are in the customer service area and ask them to give feedback on what we discussed this week.  Also, share with us the things that bother you as a customer. Shout Out’s: Episode 33: Nutrition Basics Monica Christian - Eggroll Recipe “The Fastest Way To Lose Customers”  - Column Five Warehouse 4 10 Simple Ways To Show Customers You Care - Article from Inc Magazine by Rhett Power CrossFit Excess AKP CrossFit7Fiveclothing

Episode 37: Why You Should Visit Other CrossFit Gyms Many of us who are part of the CrossFit culture don’t take breaks when we travel for business or even when we are on vacation.  Drop-ins are excellent opportunities to meet new people, have new experiences and create new relationships.  This week, we talk about why you should visit other CrossFit gyms when you are out and about.  Also you get to hear the story about how a random drop-in had a significant impact on Brody on his journey to becoming the coach and owner he is today.   Conversely, Mo shares a negative experience he had on a a recent vacation.  Let’s just say he is still waiting on a call from a gym in New York about their class schedule and drip-in pricing. At the end of the day, you can learn something from every drop-in experience.  Hopefully they are good, but it’s safe to say that you may also “Learn” some things in your travels as well as the result of a negative interaction. Call To Action: Leave a comment below telling us about some of the things you have experienced while working out at other locations during your travels. Shout Outs: Blake Maham Meg MahamGina Craun Matt Plapp Aly WebsterNick Birdsall CrossFit Acadia Trinity Competitions AKP CrossFit

Episode 36: Respect Your Gains…“It’s Only 5 Pounds” It’s ok to fail in CrossFit!  Plain and simple.  So long as you learn something about yourself in the process, it's a win. Don’t look at it as a ‘loss’, look at it as a ‘learning’ opportunity.   Don’t get caught up if someone has a 10 pound PR and you had 5.  Don’t get caught up if you only had a 1 pound PR.  Gains are gains so respect them. Listen in as Mo's frustrations turn in to a math lesson as Bro runs the number on how much of a difference 5 pounds makes over a training cycle. Shout Outs: Long Road CrossFit AKP CrossFit Warehouse 4 7Five Cloting

Episode 35: Competing At The Next Level In CrossFit In Episode 18: When and Why Should I Compete, the team talked to you about when you should compete in your first CrossFit Competition. So now that you have advanced up through the Scaled and Intermediate ranks, what to do now? Taking your competition game to the next level obviously has skill and strength requirements.  But what else do you have to do?  Do you work out more…less?  Do you go heavier harder…lighter longer?  Change your diet?  Do you need a coach? In Episode 35: Mo gets Bro’s thoughts on how prepare yourself to Compete At The Next Level. Call To Action: What are your goals when it comes to competitions?  Podium or nothing? I am testing my fitness?  I am here for the BBQ?  Let us know what you do. Shout Out’s:  7Five Clothing Bottle Breaches The Arnold Sports Festivle Valadus Event Series Aaron Jennetti Amanda Barnhart Mitch Lyons Centerville CrossFit Jadeveon Clowney Johnny Manziel Mat FraserJosh Bridges Clowney vs. Manziel 40-yard dash

Episode 34: Outside the 60 Minutes For those of you that have had the chance to listen back to “Episode 1: What is the One More Rep Podcast?” one of the things the guys discussed is that the focus of this show is to highlight the things in the CrossFIt world that are not covered in a normal 1 hour class.   In Episode 34, Mo and Bro talk about offerings outside of class such as personal training sessions, clinics, and nutrition coaching and how they fit into the CrossFit ecosystem.  Amid all of this, Brody shares his philosophy on why he chooses not to charge for certain things. Call to Action:  Tell us about any recent clinics you’ve taken and how you felt about them. Shout Out’s: 7Five Clothing CrossFit Undisclosed Stu Brauer

Episode 33: Nutrition Basics “You can’t out train a bad diet.” B. Mays Sounds pretty simple, right?  But what is a good diet?  What is a good diet for you?  What is a good diet for you as an athlete?  Clear as mud, right?   In this weeks episode Brody drops some knowledge bombs on Mo when it comes to an appropriate diet.  As a former fat kid, Mo has faced personal struggles when it comes to the emotional attachments and psychological challenges with associated with food.  As a Coach, Brody has helped navigate multiple everyday and high end CrossFit athletes to food success.  Tune in this week and share your stories with us on Facebook, Instagram, DM or on the Podbean app! Call To Action: Send us pics and recipes of your favorite meals! #eatthedamcake Shout Outs: Rhinegeist  Nowhere In Particular 7Five Clothing The Fit United Harens Meat Market Sunset Meat Market  Copey’s Butcher Shop CrossFit Tactical Strength

Episode 32: Ask A PT (Physical Therapist) In this weeks episode, we continue the mobility talk as we bing Eric May, DPT of Advanced Therapy and Performance to the mic. Eric explains the importance of mobility, flexibility, stretching and how seeing a Physical Therapist before you get injured can help improve you performance in CrossFit and as an athlete in general.   Shout Out’s: Wearhouse 4 Pamela Tooms Troy CrossFit Dirty Gym Drake Thompson Endeavor Defense and Fitness Advanced Therapy and Performance

Bonus Episode: Interview With Stu Brauer In this weeks Bonus Episode, Mo and Bro have a candid conversation with Stu Brauer of WTF Gym talk.  Stu shares his feelings on how to make a CrossFit Gym Successful, the art of hustle and how being a ginger and a Cleveland Browns fan have taught him to be a resilient human being. Shout Outs: WTF Gymtalk Urban Mvmnt CrossFit Middle Tennessee John Swanson

Episode 31: Who Defines Your Success? What is success?  How do you measure it?  Have you sat down to really take a look at what your success looks like? In Episode 31 of the One More Rep Podcast, the guys talk about “Who Defines Your Success?”  This is not about your ranking in the CrossFit Open.  It’s not about where you went on vacation.  It’s certainly should not be dictated by someone who does not have your best interests in mind. Mo and Bro offer their opinions on tools that can help you help identify what can help you become a successful human. Don’t forget, we are on our way to 10K #omrfam!  Like, comment and share with those who have helped make you successful. Shout Out’s: Stu Brauer Warehouse 4

Episode 30: Mobility For as passionate as Brody is about mobility is, we somehow managed to never put this topic on the list of show ideas. This week, the guys talk about the importance of mobility to help not only improve flexibility, but to help you realize future gains. Be sure to leave your comments in questions as you are listening as there is a lot of goodness in this weeks episode.  Don’t forget to comment, like and share with your friend as we are “On Our Way To 10K!” Thanks for being a part of the #OMRFAM #BroBility

Episode 29: Members Responsibilities: Your Role In The CrossFit Community A gym owner is responsible for establishing a communities standards and culture.  They must lead from the front; on and off the floor.  They must hold themselves accountable and model the behaviors they expect from the members their community.  But who sustains that culture when the owner is not there?  In Episode 29, Bro and Mo talk straight from the heart about Your Role In The CrossFit Community and some tiny things you can do to enhance the morale within yours. Shout Out’s: Old English Outfitters Guns & Ribbons Throwdown 3G Tactical WTF Gym Talk Matt Plapp Girl Eats 74 oz Steak

Episode 28: Owners vs. Hobbyist Routinely, Brody harasses Mo about eventually becoming a gym owner.  Luckily with Mo’s experience in business management courtesy of the military, he’s got some understanding of the financial side of business.  It’s that type of experience absolutely necessary? No really, but it does not hurt. But before you decide to take that leap into the world of ownership, have you thought about who’s cleaning the bathrooms? Are you going to pay your coaches? How much should your pay per square inch for your building? What do you need to charge for memberships?  How much equipment should you buy? If you have ever though about opening a gym, the guys give you some good things to consider to help you decide if you want to be a Gym Owner vs. a Hobbyist Shout Out’s: North High Left Hand Hareless Hare Warehouse 4 C Town CrossFit   #chalkandpushpress

Episode 27: The Reality Behind Online CrossFit Programing Online programing has found a place in today’s culture.  It’s structure can be helpful in getting an athlete to that next level, but is it the best option?  Are there other factors besides the programing that contribute to athlete success? In Episode 27, we talk about online programing, finding a coach, and the Athlete Coach relationship. Call To Action: Send us a photo of you and the person that helps you to succeede.  Shout Out’s: Triton Brewery Platform Beer Company Centerville CrossFit Girl Eats 74 oz Steak