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What Most People Get Wrong About CrossFit With a Former D1 Strength and Conditioning Coach (EP. 012)
Stephane Rochet (CF-L3) is a former D1 collegiate strength and conditioning coach at top-tier athletic programs, a former CrossFit Seminar Staff Flowmaster, and currently serves as CrossFit HQ’s Senior Content Writer. With more than two decades of experience, few people are more qualified to drop the hammer on the most common misconceptions about CrossFit. In this episode, Stephane joins Denise to break down what CrossFit actually is — and what it isn’t. Together, Stephane and Denise tackle myths around intensity, scaling, technique, injury, aging, and burnout. Stephane shares how he implemented CrossFit in a collegiate S&C setting, why technique always comes before intensity, and how to reset when training stops feeling right. Whether you're brand new or 10 years in, this conversation will help you better understand the program — and stay in it for life. Myths Debunked: CrossFit is too intense — and not sustainable You have to redline every day to get results CrossFit athletes don’t care about form or techniqueCrossFit isn’t appropriate for older adults Injured athletes have no place in the gym Burnout means it’s time to quit Resources Mentioned: CrossFit Level 1 and Level 2 Courses: https://www.crossfit.com/education/about Stephane Rochet’s articles on CrossFit.com e.g., “Don’t Be Normal: Do CrossFit” Coaching GPP in CrossFit (Conversation with Joe Alexander on the CrossFit Training YouTube Channel): https://www.youtube.com/watch?v=lof6v82gQOQ The Technique article: https://www.crossfit.com/essentials/technique “Garage Gym” article from the CrossFit Journal: https://library.crossfit.com/free/pdf/cfjissue1_Sep02.pdf Chris Masterjohn’s article on preserving muscle while dieting: https://www.crossfit.com/essentials/keep-muscle-lose-fat The CrossFit charter: mechanics → consistency → intensity: https://www.crossfit.com/essentials/mechanics-consistency-intensity-part-1-what-does-it-mean Classic programming model: 3-on/1-off Community Highlight: Kelly Kim — a 10-year affiliate owner and the first female member of CrossFit Seminar Staff in South Korea — was nominated for this feature by a fellow Korean affiliate owner. Why? Over the past year, she’s visited more than 60 affiliates across the country and has sent out 200 pairs of training shoes to support local owners. Her generosity and love for the CrossFit community runs deep. If you’re in Asia, you’ve probably seen her around — whether reporting from competitions or showing up in a box near you. Right now, she’s still on the road, helping affiliate owners learn how to use social media more effectively. Know someone you think deserves to be highlighted? Nominate them here → https://crossfit.surveysparrow.com/s/CrossFit-Community-Stories/tt-PrkSJ Share Your Thoughts: Let us know what you think about the podcast and how we can improve here → https://crossfit.surveysparrow.com/s/The-CrossFit-Podcast---Feedback-Survey/tt-lf9Gf?ep=012
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Hope Over Hopelessness: Dr. Chris Palmer on the CrossFit Cure for Mental Illness (EP. 011)
Dr. Chris Palmer — Harvard psychiatrist, researcher, and author of “Brain Energy” — joins Denise Thomas to explore the connection between metabolic and mental health. He shares how his mother’s tragic mental illness shaped his path, why current treatments often fail, and how lifestyle interventions like CrossFit can be life-saving tools for people suffering from conditions like depression, anxiety, bipolar disorder, and schizophrenia. Together, they discuss the science behind epigenetics, mitochondria, and lifestyle medicine — and why people aren’t lazy, they’re hopeless. Palmer outlines how nutrition, sleep, exercise, and human connection can reprogram the brain, and challenges the CrossFit community to widen its doors to people battling mental illness. Topics Included: The root cause of mental illness as metabolic dysfunction Palmer’s personal and professional motivation to reform psychiatry The role of lifestyle interventions, including CrossFit, in mental health recovery Hopelessness vs. laziness and how to meet people where they are The limitations of conventional medicine and the promise of functional approaches How the CrossFit community can better support people with mental illness Resources Mentioned: Book: “Brain Energy” by Dr. Chris Palmer brainenergy.com – newsletter, case studies, and lifestyle tips: https://www.brainenergy.com chrispalmermd.com – academic publications and medical research Nonprofit: The Phoenix – fitness-based recovery for people overcoming addiction: https://thephoenix.org Theoretical Hierarchy of the Development of an Athlete (CrossFit) World-Class Fitness in 100 Words (CrossFit foundational nutrition philosophy) Community Highlight: David Guedin is a longtime physiotherapist in France who has dedicated his career to working with children who have motor function disabilities. After discovering CrossFit and experiencing its benefits firsthand, David was determined to bring the methodology to his patients. When his center required more evidence before adopting the approach, David took it upon himself to conduct a research study on high-intensity strength training for children with cerebral palsy. Today, he runs CrossFit Metamorphose, a program specifically designed to train children with disabilities using CrossFit principles. David is passionate about expanding access and encourages more coaches to step into this space, offering his support to anyone ready to get started. Know someone you think deserves to be highlighted? Nominate them here → https://crossfit.surveysparrow.com/s/CrossFit-Community-Stories/tt-PrkSJ Share Your Thoughts: Let us know what you think about the podcast and how we can improve here → https://crossfit.surveysparrow.com/s/The-CrossFit-Podcast---Feedback-Survey/tt-lf9Gf?ep=011
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Don’t Believe Your Own Bullshit With Brian Chontosh (EP. 010)
Former Marine Brian “Tosh” Chontosh joins Denise Thomas for a clear-eyed conversation about struggle, comparison, and leadership. Tosh explains why morning routines are overrated, what it really means to be kind — to others and yourself — and how most people are chasing the wrong things. In this episode, Tosh and Denise dig into the mind’s mind, the lie of perfection, and why effort matters more than outcome. From his time in combat to ultra-endurance events and founding Crooked Butterfly Ranch, Tosh breaks down how to stop performing and start leading. Topics Included: Morning routines, self-kindness, and mindset Struggle with self-doubt, expectations, and comparison Crooked Butterfly Ranch and Diesel Day philosophy “Mind’s mind” and the left-hand check-in framework Leadership, effort, and growth through challenge and adversity Resources Mentioned: “Chop Wood Carry Water” by Joshua Medcalf “The War of Art” by Steven Pressfield The “mind’s mind” and “left-hand check-in” frameworks (developed by Tosh) Crooked Butterfly Ranch Diesel Day Tosh’s podcast: The Crooked Butterfly Podcast Community Highlight: This week, we're highlighting Louise Goodman, a coach at CrossFit Bytown in Ottawa, Canada, and the founder of Unbroken Recovery, a nonprofit offering CrossFit classes for people in recovery. The idea started seven years ago when Louise and a sober friend attended a Friday CrossFit night class that reminded them of an AA meeting. That spark led to the creation of a dedicated recovery class, which has since grown to 160 members and now operates out of multiple gyms. Louise hopes to one day open her own nonprofit CrossFit affiliate. Know someone you think deserves to be highlighted? Nominate them here → https://crossfit.surveysparrow.com/s/CrossFit-Community-Stories/tt-PrkSJ Share Your Thoughts: Let us know what you think about the podcast and how we can improve here → https://crossfit.surveysparrow.com/s/The-CrossFit-Podcast---Feedback-Survey/tt-lf9Gf?ep=010
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CrossFit is Healthcare with Dr. Tom McCoy (EP. 009)
In this episode, Denise Thomas talks with Dr. Tom McCoy, co-founder of the CrossFit Medical Society, about the potential for a healthcare model that doesn’t profit on disease, the role of CrossFit in preventing and reversing chronic disease, and how coaches can contribute to improving the health and longevity of their members. Dr. McCoy also shares practical insights on integrating healthcare with CrossFit and the importance of community in driving health outcomes. They discuss how CrossFit can serve as a critical tool for preventive healthcare. Dr. McCoy explains how affiliates function as “health homes,” supporting not just fitness but also long-term health outcomes. Topics Included: Dr. McCoy’s shift from emergency medicine to family and precision medicine. How social connection impacts health outcomes. The role of CrossFit in preventing and managing chronic diseases. The concept of CrossFit affiliates as health homes. Challenges with the current healthcare system and how the CrossFit Medical Society aims to create solutions. Practical advice for coaches and affiliate owners to support members' health beyond fitness. Resources Mentioned: CrossFit Medical Society: www.crossfitmedicalsociety.com McCoy Medical: www.mccoymedical.com Instagram: https://www.instagram.com/vitalhumandoc Community Care: A new approach to healthcare funding and support through the CrossFit Medical Society: https://www.crossfitmedicalsociety.com/communitycare-1 Surgeon General’s Report on Loneliness (2023): https://www.hhs.gov/sites/default/files/surgeon-general-social-connection-advisory.pdf Community Highlight: This week’s Community Highlight features Jose Soto, owner of Backyard CrossFit in East Los Angeles. Jose’s mission is to make CrossFit more accessible to the Hispanic community. His affiliate partners with the nonprofit Freedom and Fashion, which supports survivors of human trafficking, domestic violence, and inner-city youth. During the recent Los Angeles wildfires, Jose and his team stepped up to raise funds for affected communities. Follow Jose and Backyard CrossFit: https://www.instagram.com/backyardcrossfit Know someone you think deserves to be highlighted? Nominate them here: https://crossfit.surveysparrow.com/s/CrossFit-Community-Stories/tt-PrkSJ Share Your Thoughts: Let us know what you think about the podcast and how we can improve here: https://crossfit.surveysparrow.com/s/The-CrossFit-Podcast---Feedback-Survey/tt-lf9Gf?ep=009
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Core City CrossFit Kids: Helen Taylor’s Mission to Change Lives (EP. 008)
Helen Taylor, CrossFit Level 2 Trainer and fourth degree black belt, is the founder of Core City CrossFit Kids, a nonprofit organization in Detroit, Michigan, dedicated to transforming the lives of underprivileged youth through fitness, mentorship, and community.In this episode, Helen talks with Denise Thomas about the realities of running a nonprofit in an under-resourced community, the challenges of earning trust, and what it takes to keep kids engaged both inside and outside the gym. She also shares how Core City CrossFit Kids has become more than just a fitness program — it’s a space where kids find consistency, support, and leadership opportunities they don’t get anywhere else. Topics Included: Helen’s background in martial arts and transition to CrossFit The origins of Core City CrossFit Kids and the challenges of starting a nonprofit The role of fitness in addressing mental health, depression, and food insecurity Building trust with youth in underprivileged communities Collaborating with local schools, law enforcement, and community leaders Resources Mentioned: Core City CrossFit Kids: https://www.instagram.com/corecitycrossfitkids Core City Documentary: find it at @corecityfilm or here; special thanks to Shadow Creek Films and Corban Aspegren for a great film: https://www.youtube.com/watch?v=JVyG_QdW0CY Contact Helen: For donations, volunteering, or inquiries, email [email protected] Community Highlight: This week, we’re highlighting Jessie Dudley, a former elementary school teacher who now runs Organización de Amigos, a nonprofit breaking down financial barriers to sports and fitness for kids and teens. Jessie has opened two CrossFit affiliates in schools with another in the works, aiming to expand across Washington County, Oregon. She’s currently looking for CrossFit coaches for paid roles. Learn more at www.organizaciondeamigos.com or follow @organizaciondeamigos. Know someone you think deserves to be highlighted? Nominate them here: https://crossfit.surveysparrow.com/s/CrossFit-Community-Stories/tt-PrkSJ Share Your Thoughts: Let us know what you think about the podcast and how we can improve here: https://crossfit.surveysparrow.com/s/The-CrossFit-Podcast---Feedback-Survey/tt-lf9Gf?ep=008
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