The HERD FIT David Syvertsen and Sam Rhee

Embark on a CrossFit journey that's as rewarding as it is challenging, with our essential guide for the CrossFit novice and expert alike. Coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic are ready to guide you through the early stages of your CrossFit adventure with anecdotes, pitfalls to avoid, and a treasure trove of tips for mastering this intense fitness regimen. If you've ever felt overwhelmed by the complex movements or the vibrant community of a CrossFit gym, we've got your back, sharing our experiences and the epiphanies that transformed our own fitness paths.

Strap in for a no-nonsense look at what to look for in beginner (or on-ramp classes), and how the proper approach to scaling movements can be the smartest move you make. We discuss the importance of proper gear, from the shoes that ground you to the grips that save your skin, and how personalizing your equipment can make a world of difference. 

Plus, we reveal why tracking your progress is more than just a number's game—it's a psychological strategy that primes you for peak performance. By the end of this heart-to-heart, you'll understand why virtuosity in movements and a commitment to mobility can mean the difference between plateauing and reaching new heights in your CrossFit journey.

Discover the transformative power of a supportive gym atmosphere and why community is one of the most powerful tools in your fitness journey. As we wrap up, we encourage you to seek wisdom from coaches, engage with fellow athletes and remember: CrossFit is a marathon, not a sprint, designed to be a lifelong commitment to your health and vitality. So tune in, lace up, and prepare to meet the best version of yourself—one WOD at a time.

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

Ever wondered how the CrossFit Open can serve as your ultimate fitness barometer? Coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic do a thorough debrief of this year's global competition. From dissecting the inclusivity of the workouts to debating their fairness, we've left no stone unturned. We're not just talking about how to interpret your results but also about using them to tailor your training plans for the year ahead. 

We share stories of individual athletes who exemplify the transformative power of dedication and focused training. We'll explore the importance of quality movement, pacing, while maintaining and increasing your current strength levels. It's all about continuous improvement, and we're here to guide you through making the most of your Open experience.

If you think you've hit a plateau, think again. We'll discuss the camaraderie and motivation that will help you break through to the next level. Lace up your shoes and tune in for a dose of motivation and actionable advice to help you crush your CrossFit ambitions.

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

Ever wondered best to gear up for high-stakes CrossFit competitions? This week on Herdfit Podcast, coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic break down the adrenaline-fueled journey from the end of the 2024 CrossFit Open to the ramp-up for the QuarterFinals. Whether you're a seasoned athlete or a first-timer stepping into the competitive arena, we've got your back with a treasure trove of strategies, from goal setting to perfecting your mental game.

The road to the Quarter Finals is paved with more than just sweat; it's a meticulous blend of preparation, community support, and strategy. We tackle the nuts and bolts of what it takes to thrive in this environment, sharing firsthand experiences and the collective wisdom of gym owners, coaches, and athletes. From securing gym space to understanding the critical importance of a judge's course, we lay out the blueprint for success. Plus, we don't shy away from discussing the lifestyle factors that could make or break your performance — think nutrition, sleep, and stress management, not just increased workout volume.

As competition day looms, remember that it's not all about the physical grind. The final stretch is about sharpening your mental edge and embracing the calm before the storm. We'll guide you through the importance of a deload period and why the last 10 days should focus on routine maintenance rather than strenuous workouts. Join us as we share stories, cautionary tales, and our personal approach to ensuring you're not just ready but primed to bring your best to the Quarter Finals. Tune in and transform your CrossFit journey with wisdom from the trenches!

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

Ever found yourself scrolling through a flood of fitness feats on Instagram and wondering where humility fits into the picture? That's exactly the kind of question coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetictackle in our latest HerdFit episode. We're peeling back the layers on the often-unnoticed virtue of humility in the CrossFit community, sharing raw experiences and reflecting on how an ego in check—or unchecked—can shape the core of our fitness families.

Get ready for a deep and meaningful conversation that's not just about nailing your next PR. We're talking about the art of staying humble while sharing personal triumphs, and how coaches like us can spotlight our members' achievements without overshadowing them with our own stories. Hear about our own run-in with the arrogance of skipping a prescribed warm-up, and how it served as a humbling reminder of the importance of following our own coach's advice. We speak to the significance of coachability among athletes and how a humble approach can lead to peak performance.

As we wrap up, we look beyond the barbells and chalked hands to the ways humility impacts our daily communications. From apologizing for and learning from errors to ensuring everyone in our gym communities feels valued—no matter their status outside the gym walls—we're underlining why humility is a heavyweight champion in its own right. Don't miss this call to action for a more grounded approach to fitness and life that champions mutual respect and personal growth.

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

Have you ever been tempted to redo a workout, convinced you could smash your previous score? Coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic break down some factors in helping you make that decision. We're not just talking about the physical impacts—though those are serious too—but also the mental and emotional toll that comes with trying to hit that restart button. Whether you're dealing with a snapped jump rope or the sting of being outperformed, we've got the lowdown on when a do-over is actually worth it, and when it's best to chalk it up to experience.

We break down the aftermath of workouts, the imperative of staying mentally engaged, and why sometimes your biggest competitor is the one staring back at you in the mirror. 

But what about when the dust settles, and the leaderboard is staring you in the face? We wrap up the conversation examining how our response to workouts can mirror our approach to life's obstacles. 

From setting personal benchmarks to managing the emotional whirlwind of competition, we share stories from the trenches and the profound lessons learned. Join us as we reveal how embracing your performance and focusing on long-term growth can be the ultimate win, both in the gym and beyond. So, if you're looking for courage to face those high-stakes moments head-on, this is the episode that might just change your game.

Discover the transformative power of fitness for both body and mind as co-host Sam Rhee @bergencosmetic takes host David Syvertsen @davesy85 through his enlightening experience at the CrossFit Health Summit @crossfithealth. It's not every day that you get a front-row seat to the convergence of cutting-edge science and grassroots wellness, where professionals and enthusiasts alike gather to redefine health paradigms. 

From the potential of VO2 max as a longevity predictor to the intriguing idea of 'exercise snacks,' this episode unpacks a treasure trove of insights. You'll hear from CrossFit-adjacent experts like Drs. Rhonda Patrick @foundmyfitness, Tom McCoy @vitalhumandoc and Chris Palmer @chrispalmermd who are trailblazing a path for how we approach mental health, physical training and community.

Gear up for an exploration into the muscle-centric philosophy of Dr. Gabrielle Lyon @drgabriellelyon as we debate the nuances of high-protein diets and the crucial role of resistance training. The summit may have tested the physical limits of its participants with an old-school workout before the conference, but it's the mental takeaways that we hone in on, discussing strategies discussed by experts such as Graciano Rubio @wallstreetweightlifter for elite competition preparation and the underrated importance of recovery. 

We delve into the societal shifts post-COVID-19, touching on how health trends could inform treatments for mental disorders. Whether you're a seasoned CrossFit devotee or simply curious about how metabolic health intersects with mental well-being, this conversation is poised to challenge and inspire your approach to wellness.

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