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Are you looking to cut back on your alcohol consumption or become more mindful of how you consume alcohol? There is an app that can help.

Producer Chris is our guest on today's episode. He's been experimenting with an app called Reframe as a way to become more mindful of his alcohol consumption.

It's only been a few weeks and he's noticed a change. This is something we'll revisit in the future.

Take a listen!

Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website:

https://www.facebook.com/grandrivercrossfit/

@grandrivercrossfit

https://grandrivercrossfit.ca/

Book your Free "No Sweat Intro" here:

https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

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After 27 years our mirrors are gone! They were a throwback from our globo gym and cardio kickboxing days. Back then they served a purpose. Now, with 15 years as a CrossFit affiliate under our belt, the mirrors are a nuisance.

We're talking about why CrossFit gyms don't have mirrors and how they are more of a hindrance than a useful tool for learning proper technique.

Take a listen!

Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website:

https://www.facebook.com/grandrivercrossfit/

@grandrivercrossfit

https://grandrivercrossfit.ca/

Book your Free "No Sweat Intro" here:

https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

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Greg posted a video on the old Instagram about cherry picking workouts on the eve on a rather challenging chipper. We know what you're going to bail on!

Turns out the video worked and some members who might have otherwise skipped the gym showed up.

Skipping challenging workouts in favour of ones you like results in gaps in your fitness. You'll get bored with your workouts and plateau.

This one has some interesting tangents. Take a listen!

Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website:

https://www.facebook.com/grandrivercrossfit/

@grandrivercrossfit

https://grandrivercrossfit.ca/

Book your Free "No Sweat Intro" here:

https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!

Tis the season for pumpkin spiced everything! From pastries and coffee to beer, pumpkin spice is everywhere. By the end of fall Greg will have savoured many pumpkin spiced beers! Fiona and I are into an Iron Maiden red. It's divine!

Every five years we need to recertify our CrossFit Level 2 coaching credentials. It isn't too often that we have someone critiquing our coaching. The level 2 experience is all about teaching movement, seeing movement and correcting movement with the eyes of the best in the business 100% on you. It's intense!

We're sharing what we learned and what we're bringing back to our gym.

Take a listen!

Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website:

https://www.facebook.com/grandrivercrossfit/

@grandrivercrossfit

https://grandrivercrossfit.ca/

Book your Free "No Sweat Intro" here:

https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!

We've been doing this for a little bit and so we've seen a lot of rookie mistakes. Even our veterans make mistakes.

From wanting to go to class six days a week to chasing PRs every workout, we're chatting about the most common mistakes we see and how to avoid them.

Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website:

https://www.facebook.com/grandrivercrossfit/

@grandrivercrossfit

https://grandrivercrossfit.ca/

Book your Free "No Sweat Intro" here:

https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!

A shout out to Fiona's son Lee for this suggesting this topic.

So what is the first to go when you take a break from your workout routine? Is it cardio or strength?

Here's the short answer: Cardio goes first and takes the longest to return; strength is the slowest to go and returns the fastest.

We get into the details in the latest episode. Take a listen!

Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website:

https://www.facebook.com/grandrivercrossfit/

@grandrivercrossfit

https://grandrivercrossfit.ca/

Book your Free "No Sweat Intro" here:

https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!

Do you feel like you are not getting any stronger? It's something we've been hearing a lot lately.

Are you tracking your progress? Do you challenge yourself to do more sets at a heavier load, rather than dogging it for six sets and loading the bar for the last set? We do a deep dive on the latest episode of the podcast.

Greg is getting into the whiskey while Fiona and Nyree are savoring their Italian red.

Take a listen!

Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website:

https://www.facebook.com/grandrivercrossfit/

@grandrivercrossfit

https://grandrivercrossfit.ca/

Book your Free "No Sweat Intro" here:

https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!

25 years ago Fiona had a stroke. She had to relearn basic things like walking and manipulating a fork.

Fast forward to today and she's one of the strongest women in the gym. In spite of that strength, Fiona still deals with the repercussions of that stroke all these years later. And that's where the pinched femoral nerve comes in.

Injuries, or in the case of Fiona, an ongoing chronic issue, happen. It isn't a reason to skip the gym. That's where having coaches is a game-changer. We can adapt the workout to accommodate whatever is going on. The key is to stick to your routine and just show up!

Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website:

https://www.facebook.com/grandrivercrossfit/

@grandrivercrossfit

https://grandrivercrossfit.ca/

Book your Free "No Sweat Intro" here:

https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677