What happens when your CrossFit gym goes dark? Coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic dive deep into their CrossFit Bison's unique Dark Week experience – where workouts remain completely hidden until athletes walk through the door.

They explores the fascinating psychological impact of removing workout previews. While some members struggle with the lack of control, others discover unexpected freedom when forced to trust their fitness completely. As Coach David explains, "If your true goal is to become a fitter version of yourself, you're going to have to do things you don't want to do."

The hosts share candid insights about programming challenges, athlete reactions, and even expose how some members secretly try to peek at workouts ahead of time (spoiler: it ruins the experience like finding Christmas presents early). They tackle practical concerns like equipment preparation while highlighting profound benefits including breaking the subconscious bias of cherry-picking workouts and building mental resilience.

Perhaps most compelling is how Dark Week reveals character. Those who embrace the unknown with humility often benefit most, while those who resist relinquishing control miss valuable growth opportunities. The discussion ultimately circles back to CrossFit's foundational principle of preparing for the "unknown and unknowable" – something many athletes gradually drift away from as they settle into comfortable routines.

Whether you're a CrossFit veteran seeking to recapture early excitement or a fitness enthusiast curious about mental training aspects, this episode offers thoughtful perspectives on breaking patterns and embracing discomfort. Listen now to challenge your own approach to fitness and discover why sometimes not knowing might be exactly what you need.

@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

What happens when passionate gym members step into coaching roles? In this revealing conversation, Coach David Syvertsen @davesy85 sits down with Coaches Keith Andrews @keithandrews1 and Tara Porfido @tporf – two CrossFit Bison members who successfully made the transition to becoming beloved coaches at the gym.

The journey from workout partner to workout leader isn't always straightforward. Keith and Tara candidly share the unexpected challenges they encountered, from the surprising amount of behind-the-scenes preparation to the delicate balance of coaching friends they once trained alongside. Tara, with her physical therapy background, and Keith, with his baseball coaching experience, bring unique perspectives on what truly makes someone an effective coach in the CrossFit environment.

"A good coach has the mindset that asks 'what can I give versus what can I get?'" Keith explains, revealing the service mentality that drives exceptional coaching. Meanwhile, Tara shares how seeing members achieve breakthrough moments provides unmatched fulfillment: "I'm that coach who's jumping up and down hands in the air when people hit PRs."

The conversation delves into CrossFit Bison's structured coaching internship program, time management challenges, and the art of effective class leadership. You'll discover why creating the perfect playlist takes longer than you'd think, how coaches mentally prepare for classes days in advance, and why knowing when to start your warm-up is crucial for a seamless CrossFit experience.

Whether you're a CrossFit enthusiast curious about what your coach is really thinking, someone considering stepping into coaching shoes, or a gym owner looking to develop your coaching staff, this episode provides an authentic look at what makes community-centered coaching truly special. What begins as a passion for fitness often evolves into something much more meaningful – a chance to serve others and truly impact lives through movement.

@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

Ever wonder what it's like to tackle one of fitness's fastest-growing challenges alone? In this revealing conversation, CrossFit Bison member Dan Greenberg @danmg1128 takes host coach David Syvertsen @davesy85 through his journey of completing the Hyrox race as a solo competitor. What makes this story particularly remarkable is Dan's comeback from a potentially career-ending back injury that required surgery just a few years prior.

Dan shares how he went from being told he had "the worst squat ever seen" to becoming one of the strongest pound-for-pound athletes at his gym. His spontaneous decision to register for Hyrox came without specific training beyond his regular CrossFit routine, yet he completed the challenge with impressive consistency. Maintaining an eight-minute mile pace across eight 1000-meter runs while tackling stations including ski erg, sled push/pull, rowing, and wall balls, Dan discovered that the running portions were surprisingly easier than the strength elements for many participants.

The conversation explores the fascinating logistics of Hyrox, which has grown from 700 participants in London to over 40,000 registrants worldwide in just a few years. Unlike traditional CrossFit competitions that can span entire days with significant downtime, Hyrox offers an efficient, streamlined experience with excellent spectator engagement. Dan and host David Syvertsen debate whether the event will maintain its explosive growth trajectory or follow other fitness trends that have plateaued after initial enthusiasm.

Perhaps most valuable are Dan's insights about training for such events. While many assume running capacity is the primary determinant of success, Dan highlights the often-overlooked importance of strength training. The stronger you are, the less each station depletes your energy reserves for the runs. His experience proves that CrossFit provides an excellent foundation for High Rocks, though specific training for certain elements like the sled pull can make a significant difference in performance.

Ready to push your fitness boundaries in a new way? Dan's story might just be the motivation you need to take on your first Hyrox challenge.

#Hyrox #HyroxTraining #HyroxWorld #HyroxAthlete #HyroxCompetition #HyroxLife #HyroxWorkout #HyroxCommunity #HyroxPrep #HyroxJourney

@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

What does it take for two busy working moms to conquer one of the fastest-growing fitness challenges in the world? With host coach David Syvertsen @davesy85, Keren McKinney @kerenmckinney and Ashley Syvertsen @ashleyann522 pull back the curtain on their recent High Rocks race experience in New York City, revealing the reality behind the Instagram-worthy finish line photos.

The conversation dives deep into what truly matters when preparing for such a physically demanding event. Keren, a former college soccer player and nurse with four children, paired with Ashley, who readily admits "I don't run, I don't like to run" to tackle what they describe as a race that's "90 percent running." Their candid discussion about training strategies uncovers a crucial insight: success came from adding specialized Sunday sessions focused specifically on transitioning between running and workout stations—the exact format they'd face on race day.

Most compelling is their approach to teamwork. Rather than simply splitting the work evenly, they strategically played to each other's strengths. "I would come in and do the station and then be able to rest before the run was huge for us," Ashley explains, while Keren acknowledges, "I need to train harder next year because I was so gassed after a couple of the stations, being the one having to run again." This honest assessment of their partnership demonstrates the thoughtful planning required for team success.

Beyond physical preparation, they share the logistical challenges rarely discussed—from not knowing their heat time until three days before the race to walking "5,000 steps looking for water" at the venue. Their running splits reveal remarkable consistency throughout the race, maintaining nearly identical lap times from start to finish despite fatigue.

The most powerful moment? Crossing the finish line hand-in-hand after pushing each other past their perceived limits. "There were times in the race when I wanted to walk because I was so tired, but I'm not going to walk because Ashley's not going to walk," Keren reflects. They're already planning next year's race, with improved strategies and faster targets.

Ready to take on your own fitness challenge? Listen now, then subscribe and share your thoughts on how you balance life's demands while pursuing your fitness goals.

#Hyrox, #HyroxTraining, #HyroxWorld, #HyroxAthlete, #HyroxCompetition, #HyroxLife, #HyroxWorkout, #HyroxCommunit #HyroxPrep, #HyroxJourney

@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

What does it take to become the first state wrestling champion from your school in nearly 60 years? Today's guest, Francesca Gusfa @francescagusfa, joins coach David Syvertsen @davesy85 as she shares the remarkable journey that led her to make history at Ridgewood High School.

Fresh off her state championship victory, 18-year-old Francesca opens up about the winding path that brought her to wrestling excellence. Unlike her brothers who started wrestling early, Francesca initially pursued gymnastics and other combat sports before fully committing to wrestling. That diverse athletic foundation gave her exceptional body awareness and movement patterns that now define her quick, powerful wrestling style.

The conversation dives deep into the mental game that separates good athletes from champions. With refreshing candor, Francesca admits, "For me, the mental game is the toughest one." She details how losing last year's state championship became the fuel for her triumphant return, and how visualization practices helped her overcome performance anxiety. Her insights about pre-competition mindset and the challenge of "staying on top" reveal wisdom beyond her years.

Perhaps most fascinating is Francesca's perspective on women's wrestling's rapid growth. As one of the pioneering female wrestlers at her school, she's actively working to recruit and train the next generation of girls to the sport. Her story illuminates how quickly opportunities are expanding for female wrestlers, from high school competition to collegiate programs.

Whether you're a wrestler, an athlete in any sport, or someone who appreciates the psychology of high performance, Francesca's journey offers valuable lessons about resilience, discipline, and the power of mindset. Listen now to discover how this remarkable young athlete balances 6am training sessions, academic excellence, and championship aspirations while helping build the future of women's wrestling.

@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

From old locker rooms to a thriving fitness space – join coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic as they peel back the curtain on the first exciting month of our new gym Outlast Fitness @outlast_fitness, our newest venture located right in front of CrossFit Bison.

The questions have been flooding in: Who is Outlast for? How does it differ from CrossFit? Is it a stepping stone to more intense training or its own complete fitness approach? We tackle these questions head-on while sharing the candid conversations we've had with members, coaches, and curious fitness enthusiasts.

At its core, Outlast fills a critical gap in the fitness landscape. While CrossFit delivers unmatched results through its methodology, many people remain intimidated by barbells, pull-up bars, and the perceived intensity. Outlast maintains the strength-training focus that's essential as we age but packages it differently – using dumbbells, kettlebells, and functional movements in smaller, more personalized classes that one member described as "feeling like personal training."

We explore the fascinating dynamics between the two programs, including the CrossFit athletes who have found a new home at Outlast and the newcomers who might eventually try CrossFit after building confidence here. The coaches share how coaching smaller groups creates a different but equally rewarding challenge, allowing for deeper connections and more focused movement coaching.

The programming philosophy blends CrossFit methodology with accessibility, creating workouts that can be scaled for everyone from fitness beginners to seasoned athletes. As Coach Dave notes, "At the end of the day, if Adrian Bozman was sitting here, a lot of what we're doing in Outlast you would say is CrossFit – just one aspect of it."

Whether you're curious about functional fitness, contemplating a change in your routine, or simply interested in how fitness communities evolve, this conversation offers valuable insights into creating fitness spaces that truly serve diverse needs. Subscribe to hear more as we continue documenting this journey!

@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

Veteran coach Kristy Link returns to share her fascinating journey from CrossFit gym owner to golf fitness specialist, revealing how diverse coaching experiences create better, more adaptable coaches.

Kristy begins by reflecting on her transition after selling Brazen CrossFit, one of New Jersey's original CrossFit gyms known for its distinctive go-for-broke style and fiercely competitive athletes. She discusses how her coaching philosophy has evolved through teaching different populations – from complete beginners to high-level CrossFit competitors, and now collegiate swimmers and golfers.

The conversation explores the progression of becoming a better coach through diverse experiences. From teaching herself Olympic lifting movements when resources were scarce to eventually training other coaches, Kristy emphasizes how learning from mistakes creates intuitive coaching wisdom. She shares how her background in yoga has enhanced her understanding of mobility and movement patterns critical for athletic performance across disciplines.

We dive deep into golf-specific training, with Kristy explaining why mobility often edges out pure strength for golf performance. The rotational strength required for the golf swing highlights a gap in many fitness programs – including CrossFit – that neglect this critical plane of movement. Through her TPI (Titleist Performance Institute) screening process, Kristy assesses golf clients' limitations and designs programs addressing their specific needs beyond merely "hitting the ball farther."

The discussion touches on the mental aspects of golf performance, the challenge of maintaining focus during a four-hour round, and how physical preparation creates mental confidence. We examine why golf requires a different mental approach than CrossFit, where you can simply "try harder" – in golf, sometimes you need to try less.

Ready to improve your movement quality for golf or any other athletic pursuit? Follow Kristy at KristyLink.com or @Kristy_link on Instagram to connect with a coach whose diverse experience might be exactly what you need to break through your current limitations.

@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

Veteran CrossFit coach Michael DelaTorre @thecoachmiked joins the coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic to share wisdom gleaned from coaching an estimated 15,000 classes across multiple facilities. This conversation dives deep into the evolving nature of coaching across different environments—from young professionals in urban settings to diverse suburban populations.

Mike reveals his coaching journey, which began with track and field in 2000 before discovering CrossFit while still a bodybuilder. His story highlights how the joy of seeing others progress became a driving force in his career, despite the modest pay and demanding hours.

Through transitions between various facilities—Motown, Hoboken, Parabolic, and now Bison/Outlast—Mike learned valuable lessons about adaptability and maintaining core values. His time at a sports performance facility taught him to sometimes slow things down for longevity and simplify approaches for the average fitness enthusiast. As he notes, most people don't need complicated programming to get fit.

Perhaps the most fascinating discussion centers around a philosophical shift: moving from "building culture through fitness" to "building fitness through culture." The hosts explore how creating welcoming environments and fostering relationships might be more sustainable and inclusive than the traditional high-intensity CrossFit approach. This represents not just a change in coaching style, but a maturation that comes only through extensive experience.

Whether you're a coach seeking wisdom or someone interested in fitness community dynamics, this conversation offers valuable insights about maintaining passion through life's changes while creating environments where diverse populations can thrive. As Mike concludes, "Always find the joy in what we do"—advice that transcends coaching and applies to any meaningful pursuit.

@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness