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.

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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.

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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!

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