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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@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

Imagine a fitness program that challenges you daily, that builds strength without sacrificing longevity, and creates a space where both seasoned athletes and newcomers feel equally at home. That's exactly what coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic and guest coach Michael DelaTorre @thecoachmiked are creating with Outlast @outlast_fitness, their bold new venture at Bison Fitness.

This episode takes you behind the scenes of their biggest project to date. After years of coaching CrossFit, they recognized a critical gap in the fitness landscape - many people need structured training with quality coaching but are either intimidated by CrossFit's intensity or finding themselves unable to recover from it as they age and life stressors accumulate.

Outlast's programming philosophy eliminates prescribed weights and competitive scoring, replacing them with suggested rep ranges and an emphasis on movement quality. This creates an environment where members can push themselves appropriately without the pressure that often comes with CrossFit's competitive nature. As coach Mike beautifully articulates, "This is a great place to get yourself physically and mentally reset, take some pressure off yourself."

The team candidly discusses their fears and excitement about this new endeavor. From programming challenges to creating the right atmosphere, they share the real concerns that come with launching something truly innovative. Their authenticity shines through when discussing the balance between business necessity and their genuine desire to serve more people through fitness.

Perhaps most compelling is their vision of Outlast as a bridge - CrossFitters can use it as a recovery option while maintaining fitness, while newcomers can build strength and confidence before potentially exploring more intense training. This creates a unique common ground where different fitness backgrounds converge in pursuit of sustainable results.

Ready to experience fitness that leaves you energized rather than depleted? Join the Outlast community for their free trial week and discover how to build strength and capacity that truly lasts a lifetime.

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

The CrossFit Open typically shines a spotlight on elite athletes, but what about the everyday heroes who truly define a CrossFit community? Coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic take us behind the scenes of the Bison Beast Awards – their gym's annual recognition of members who embody CrossFit's spirit beyond the leaderboard.

Meet Ella Kinney, the community cornerstone who's always first to volunteer and last to leave, knitting together friendships throughout the gym. Then there's Scott Rosson, who suffered a heart attack during Open workout 25.3 yet asked about his score from the hospital bed hours later – not from competitive obsession but from unwavering commitment to his community. These are the first recipients of the newly renamed Steve Rice Bison Spirit Award, honoring a beloved member recently lost.

The stories continue with Lisa Skawinski, who finally participated in her first Open after doing CrossFit since 2016, crushing workouts at the day's end despite exhaustion from work and family responsibilities. Fourteen-year-old Yaya Gusfa earned Rookie of the Year by showing up at 6AM four days weekly, demonstrating remarkable maturity beyond his years.

Most Improved Athletes Alandra Greenlee and Brendan Mcgrail made incredible competitive leaps while balancing life's demands, while Matt Aquino earned Comeback of the Year by returning from emergent back surgery to achieve his best Open performance in a decade.

The episode concludes with a thoughtful critique of CrossFit's controversial new online judging system, where community verification meets potential manipulation. David and Sam offer practical solutions to preserve competitive integrity while honoring the sport's true heart – the everyday athletes who show up, support each other, and overcome obstacles without fanfare. These are the real heroes worth celebrating.

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

What happens when your passion for coaching collides with your desire to compete at the highest level? In this raw and revealing conversation, coaches David Syvertsen @davesy85, Sam Rhee @bergencosmetic and Bobby Wallum @bigbobbybowwow tackle the universal struggle of balancing personal athletic aspirations with professional coaching responsibilities.

The trio dives deep into time management strategies that make both roles possible, challenging the common excuse of "not having enough time." As David pointedly remarks, "I rarely have any sympathy for anyone who says they don't have time... you're probably just wasting a lot of time." Their candid discussion exposes how digital distractions rob us of potential training hours and how disciplined focus can reclaim that time.

Beyond practical time management, the conversation evolves into a profound exploration of purpose versus passion. "Passion brings you to the gym, passion brings you to going to the assault bike and starting the workout. But purpose is what gets you to finish the workout," David shares, illuminating why some coaches maintain their commitment through challenges while others burn out. This distinction between what initially attracts us to fitness and what sustains us long-term offers listeners valuable perspective on their own fitness journeys.

Perhaps most touchingly, these competitive coaches reveal their struggles with prioritization. Despite their competitive drive, they unanimously agree that their coaching impact ultimately provides greater fulfillment than personal accolades. As David poignantly states, "I don't want, at my funeral, to be like 'Do you guys remember that one year Dave made the Games?' I want to be remembered for doing my best for Bison, the community, and helping others compete at a high level."

Whether you're a coach balancing multiple roles, an athlete with competing priorities, or someone trying to fit fitness into a busy life, this episode offers practical wisdom for walking your talk while honoring your personal goals. Subscribe now to continue this journey of balancing fitness, coaching, and life with the Herd Fit team.

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