We trace Legends’ growth from hotel lobbies to a smooth, on-time Arizona State production while unpacking what keeps masters athletes competing: mindset, community, and sustainable training. Tracy and Kathleen share honest wins, near-misses, and how experience turns pressure into poise.

• evolution of Legends logistics and scoring
• the masters field deepening and raising the skill bar
• why competition fuels connection and purpose
• training arcs from semifinals to qualifiers to event day
• preparing for unknown tests with broad, simple habits
• game-day mindset, pacing, and letting go after setbacks
• reflections on lifting under pressure and swim fears
• what’s next: lower-pressure season, partner comp goals

Thank you, everybody, for taking the time out of your day to listen to the Herd Fit podcast. Be on the lookout for next week’s episode

We share a candid three-day recap from Legends 2025: a humbling swim, a debated strength tiebreak, and a return to classic mixed-modal tests that rewarded skill under fatigue. Community, cues, and composure turn rough starts into honest wins, even without the podium.

• traveling to compete with teammates and why it matters
• interval swim scoring change and pacing consequences
• technique first approach to swimming efficiency
• max snatch plus overhead squat strategy and judging depth
• tiebreak incentives and cleaner alternatives
• gymnastics under fatigue as the separator
• handling double-under errors without derailing focus
• heavy thrusters and wall-facing handstand push-ups tactics
• failing strict reps and resetting with longer rest
• four-minute sprint stimulus and VO2 ceiling
• cut lines, logistics, and saving high skill for finals
• mindset, ownership, and finding value in hard weekends

Sign up for the CrossFit Open. We’ll all do this together at the gym and support you

We welcome Noah back to share how CrossFit and the Bison community helped him rebuild after a hard reset, from first-day nerves to chasing the Open with intention. We unpack coachability, scaling, and the power of belonging to make training sustainable and meaningful.

• why community support turns effort into momentum
• how to scale to preserve intensity and avoid injury
• writing down lifts and workouts to build consistency
• targeting weaknesses like jump rope and wall walks
• using coaching cues to improve technique mid-workout
• choosing scaled or RX for the Open with purpose
• building aerobic capacity and engine the smart way
• finding identity and confidence through shared training
• goals of earning the L1 and coaching in the future

Thank you, everybody, for taking the time out of your day to listen to the Herd Fit podcast. Be on the lookout for next week's episode

Two athletes prove that getting older can mean getting stronger. We share how CrossFit, routine, and smart scaling rebuilt capacity after surgery, reversed a long decline, and made real life feel lighter.

• why “I’m getting old” is the wrong script
• early sports roots shaping mindset and grit
• starting CrossFit in your 60s with coaching and progressions
• Abigail’s CDH1 gene story and total gastrectomy
• rebuilding weight, strength, and confidence with scaling
• shifting from endurance-only to strength-centered training
• being “ready for anything” outside the gym
• avoiding injury by managing ego and volume
• how CrossFit complements swimming, running, and daily demands
• protein choices, simple nutrition wins, and body comp shifts
• sleep routines that support recovery and longevity
• parting advice: train for yourself and keep the plan

Be on the lookout for next week's episode

The best gyms don’t just add classes; they build pathways. We brought all four Bison Fitness owners, David Syvertsen @davesy85, Adam Hawkinson @hawkabn, Sam Rhee @bergencosmetic and Mike DaSilva together to share how our community evolved from a single CrossFit track into a fuller system—without losing the camaraderie and push that made it special. You’ll hear real stories, honest tradeoffs, and the programs that are helping members feel better, train smarter, and stay longer.

We break down “Stretch,” our coached mobility class with instructor Kristen Fazio @kristenfazyoga that finally makes recovery consistent and useful.

Then we dig into Power Nutrition, @_pwr_nutrition a coaching-led approach with Kelly Cavin @kellycavinnutrition and Kayla Andrews @_kayla.andrews that’s already helping 50+ members dial in weight loss, energy, protein, water, and sustainable habits.

From there we compare Bison and Outlast @outlast_fit : same community, different stress. If you’re coming back from injury, managing family chaos, or just tired of chasing the whiteboard, Outlast provides smart tempo strength, machine intervals, and longer conditioning that leaves you feeling human the next day.

For the performance-minded, we unpack Next Level @nextlevelprogram: individualized programming and Level 3 templates for engine, strength, and mixed-modal work with a clear path to HYROX training. It’s not “more for more’s sake.” We talk about the guardrails—sleep, protein, mobility—and why local coaching feedback beats anonymous online plans.

Finally, we guess what’s next in the future: more recovery options, consistent kids training, expert seminars, and even mental skills support to tackle the mindset side of progress.

If you’re curious about mobility for CrossFit, nutrition coaching, HYROX prep, functional strength, or longevity training, this one gives you a guided tour of what’s working—and how to plug in. Enjoy the ride, then tell us where you want help next. Subscribe, share with a friend who needs a nudge, and leave a review to help more people find their best training home.

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

We welcome Dan to the Thursday morning coaching role and unpack what it truly takes to run a room with care, structure, and humility. Movement quality, time management, and lifestyle discipline frame a bigger idea: sport and general fitness feed each other when the culture is right.

• why timing, commitment and family readiness matter for coaching
• movement quality as the foundation for progress and longevity
• cues that land: saying one idea five different ways
• sport versus fitness as a complementary cycle
• discipline in sleep, nutrition and habits made practical
• how class flow, brevity and transitions keep sessions great
• trust, names and knowing people beyond the whiteboard
• why coaching should improve your own athletic performance

We audit a popular seven-event “fittest” test, surface its power bias, and offer a clearer, safer, and more complete way to measure broad fitness. We keep skills accessible, tighten standards, fix load ratios, and build a day that any serious gym can run.

• defining fitness before testing it
• why a mile run is not endurance
• where single-rep power tests fall short
• safer strength standards and judging
• fixing male to female load ratios
• adding repeatable power and strict bodyweight work
• using carries, lunges, and sleds to bridge strength and capacity
• building a 6–8 hour event with recovery windows
• balancing inclusivity with honest difficulty
• mental resilience as part of the test

“Go listen to Episode 533 of the Joe DeFranco Industrial Strength Show and tell us what he got right and wrong.”

We talk with longtime affiliate owner Tim Carroll about the real work behind running one gym, then three, and why delegation and culture are the only way to last. Hiring, pay, boundaries, and the hard talks you avoid until they cost you more come into focus.

• shifting from workouts to business operations
• building a repeatable coaching pipeline
• paying fairly within real revenue limits
• handling rent hikes and post‑COVID plateaus
• incentives for retention and referrals
• when friendship becomes management
• delegating, documenting, and installing trust
• staying visible without burning out
• why impact and relationships keep you going

Thank you everybody for taking the time out of your day to listen to the Herd Fit podcast. Be on the lookout for next week's episode