Episodes
In Part 2 of this special two-part discussion with Rx Smart Gear CEO David Newman, we talk about this experience as a team competitor at the CrossFit Games Regionals, the gutsy way he brought his company’s drag ropes to Games Director Dave Castro’s attention as a new test of fitness, and the approach to innovation Rx Smart Gear pursues to continue to deliver gear that pushes fitness for athletes around the world.   EPISODE NOTES https://boxjumper.ca/Episode38   EPISODE LINKS Rx Smart Gear -...
Published 10/22/20
In Part 1 of this special two-part discussion with Rx Smart Gear CEO David Newman, we talk about the foundational lessons David experienced in business, what lead him to pursue fitness and the catalyst that brought his one-time garage passion business to the global stage of fitness.   EPISODE NOTES   https://boxjumper.ca/Episode37   EPISODE LINKS   Rx Smart Gear - rxsmartgear.com   Rx Method Comprehensive Double Unders Tutorial https://www.youtube.com/watch?v=wKFx1f0FLFs
Published 10/19/20
Scott Switzer isn’t your average fitness buff. He discovered CrossFit late in life thanks to a health scare and a healthy dose of fate, and transformed his life. But the transformation was more than physical. His soul was forever changed. Now he’s paying it forward. He’s a husband and father, a dedicated athlete, a coach, a staple as a volunteer at CrossFit competitions small and large around the country, co-host of 2 fitness podcasts, and working on more ventures in the space that have the...
Published 09/19/20
Hopefully, we’ve all had at least one coach in our lives that has inspired us. I’ve been lucky enough to have a few in my years and CrossFit Trainer Mike Milloy, one of the first coaches I had when I started CrossFit, is a coach that inspired not just my fitness journey but also helped motivate me to become a coach myself. In this episode, we talk about what got Mike started, what inspires him, and some of his favourite memories leading from the front of a class.   EPISODE...
Published 08/19/20
The shutdown that closed most gyms around the world during the pandemic was a significant disruption for gym owners, coaches and athletes alike. The process of planning how to safely reopen once health and safety officials would allow it was a challenge no gym has ever before faced, but Dave Rafuse and Jason Davis of Blended Athletics started planning their return to their physical space on day one of the shutdown. We talk about how they planned and implemented health protocols and how they...
Published 07/15/20
In this episode, I share my thoughts on the latest in a series of developments in the upheaval at CrossFit HQ.   EPISODE NOTES https://boxjumper.ca/Episode33   SHOW LINKS Black Lives Matter Canada: https://blacklivesmatter.ca   Black Lives Matter USA: https://blacklivesmatter.com   Morning Chalk Up: https://www.morningchalkup.com   Armen Hammer: https://www.youtube.com/channel/UC97sLkuTHRWq8N8riyPpBKA/videos   Team...
Published 06/14/20
Olympic weightlifter Quinn Everett and his coach, Isaac Smith, having big, audacious goals for the future - to represent Canada in weightlifting at the Olympics. And they’re firming up the foundation for success that they feel strongly will get there there one milestone at a time. We talk about the mindset Quinn and Isaac each have, how their careers intersected and where the road ahead may take them.   EPISODE NOTES https://boxjumper.ca/Episode32   SHOW LINKS Quinn Everett on Instagram Isaac...
Published 04/27/20
How do you keep a healthy mindset with everything that’s going on - or not going on - as a result of the COVID-19 outbreak? Our lives have been substantially disrupted with very little certainly to find with the unpredictable circumstances we face. How do we cope? How do we rearrange our lives and our way of thinking to remain strong through difficult times? And how does a fitness fanatic CrossFitter like myself and many of you out there adapt and overcome these challenge? I talked to...
Published 04/01/20
For day 14 or my promised 14 days of the Self-isolation Fitness Challenge Home Workouts, you’ll get a little single-leg strength work under your belt, if you’re able, followed by some grip and core strength. With a running clock for 14 min 3/3 Squats (alternating Pistols) Up to 60 seconds Farmer’s Carry Rest however long it takes you to do the prior round before continuing with the next round. For this workout, you’ll optionally need a chair or other target to which to squat if you’re not...
Published 03/29/20
We’re almost at the two week mark of the self-isolation workouts! Here’s what I’ve got for you for Day 13. Every 2 min for 6-10 rounds 7 Tall Muscle Snatch 7 Overhead Squat 7 Kettlebell Swings You’ll need a dowel for the snatches and overhead squats. Focus should be on the proper way to move and maximize the range of motion for each - consider this technique practice above all. And follow that with some kettlebell swings with a heavy-ish handled object. You’ll do 7 of each movement within 2...
Published 03/28/20
For day twelve of the BoxJumper Self-isolation Fitness Challenge, we have a theme! 12 minutes of 12 reps of each of a lower body, a middle body and an upper body movement, with lots of variations on each for added intensity. AMRAP 12 12 Walking lunges / jumping switch lunges 12 sit-ups/atomic sit-ups/K2E/TTB 12 push-ups No gear needed if you want to do all three with just bodyweight. You may want a wall, chair, or countertop for the push-ups to avoid taking full bodyweight, and if you want to...
Published 03/27/20
Today's workout includes a little unilateral work (loading of one side of the body at a time), mixed with a bit of heart rate raising cardio is on deck for today's workout. 6-10 rounds (3-5 per side) 8 Single Arm Power Clean and Press 8 Single Arm Front rack squat 30s Shuttle walk/run You'll need an object that you can move with one hand (I use a giant peanut butter jar and a dumbbell for my examples) and a spot where you can do shuttle walking or running (assuming you don't feel like doing...
Published 03/26/20
Today’s Workout is a bit of a choose-your-own adventure style of workout to get the heart rate up and challenge your fitness. You can choose the number of rounds, as well as the version of each movement you perform, and of course the loading of the Russian twists! Time to get the heart rate up! Beginner: 5-10 rounds | Intermediate: 10-15 rounds | Advanced 15-20 rounds 10 (seated) Russian twists 20 High Knees 5 Up, Up and Aways This workout requires only a chair (optional) and a solid and...
Published 03/25/20
Today's workout is a strength building workout! 5 rounds SLOW - 5 reps, negative push-up- 5 reps per side, Romanian Deadlift Be sure to make each rep a high quality rep and make each rep last as long as you can go with good form. For the push-up, keep your abdomen tight, legs together and back flat while letting elbows pass close to your body. For romanian deadlift, keep the supporting leg fairly straight, core tight, and back flat with hips square to the floor. These are great exercises that...
Published 03/24/20
If you're self-isolating (like you should be), it's more important than ever to stay active for your physical and mental well-being. Here are my 8 keys to success with at-home workouts, no matter what your sport or workout routine may have been before the COVID-19 outbreak. EPISODE NOTES: Boxjumper.ca/Episode24 Show Links: Osprey...
Published 03/22/20
If you’re in self isolation due to the COVID-19 outbreak, you may need some help to stay active. Here’s the 5th in a series of simple at-home DIY equipment (or zero equipment) workouts I’m posting to help you have fun, keep moving, and challenge your fitness. The workout is: 10-9-8-7-6-5-4-3-2-1 reps of each, alternating between: laundry basket deadlifts chair tuck ups Options for scaling up and a full workout description and video demo at https://boxjumper.ca/IsolationChallenge5
Published 03/20/20
Today’s at-tome workout features a different kind of “every minute on the minute” workout this time, with new movements, some terrific scaling options and a part “B” for “Bonus Workout”! Every minute on the minute for 16-20 minutes, alternating between: 30 seconds of elevated sprawl / sprawl / burpee 30 seconds of rest 30 seconds of single arm overhead squat 30 seconds of rest That sequence is 2 minutes out of your total of 16-20. I suggest an even number of minutes so you can do left arm for...
Published 03/20/20
If you’re in self isolation due to the COVID-19 outbreak, you may need some help to stay active. Here’s the third in a series of simple at-home DIY equipment (or zero equipment) workouts I’m posting to help you have fun, keep moving, and challenge your fitness. The workout is 3-5 rounds of: 200m-400m walk/run 48 Hops/Skips (Double Unders) 24 Step-ups Full workout description, scaling options, demo video and more at boxjumper.ca/IsolationChallenge3
Published 03/18/20
Today’s Self-Isolation or Social Distancing fitness challenge workout is one I’ve done many times before - a classic benchmark workout called "Cindy" that CrossFitters know all too well. It’s a simple but effective workout that targets several muscle groups at once, moving in very different ways, and when performed with intensity, really gets the heart moving and gives you a terrific full-body workout. We’re going to get creative to do a home-friendly edition that anyone can perform. Full...
Published 03/17/20
If you’re in self isolation due to the COVID-19 outbreak, you may need some help to stay active. Here’s the first in a series of simple at-home DIY equipment (or zero equipment) workouts I’m posting to help you have fun, keep moving, and challenge your fitness. EPISODE NOTEShttps://boxjumper.ca/IsolationChallenge1 SHOW LINKSFlex Timer by Gym NextiOS: https://apps.apple.com/ca/app/gymnext-flex-timer/id977329344Android: https://play.google.com/store/apps/details?id=com.gymnext.timer&hl=en_CA
Published 03/17/20
Make WODs Great Again began as a passion project of John Wooley’s and turned into a phenomenon, with his CrossFit themed memes making the rounds on social media at a breakneck pace. That passion has grown to almost a quarter of a million followers, the launch of the podcast Make PODs Great Again with his Co-host Niki Brazier, photos and autographs at Sanctional events and more. I chat with John about his early days in CrossFit and what gave rise to his brand of content that’s often imitated,...
Published 03/16/20
I chat with Pat Sherwood about fitness programming for longevity and results. Pat is a long-time staff member at CrossFit HQ and runs his own virtual affiliate, CrossFit Linchpin. We talk about what works, what doesn’t and why he believes living in a world of couplets and triplets, going heavy once a week and going long on occasion is the right formula for most people to achieve fitness. Couldn’t be simpler.   EPISODE NOTES https://boxjumper.ca/Episode17   SHOW LINKS CrossFit Linchpin...
Published 03/13/20
Today’s topic is sleep! Shona Halston is a PhD researcher and associate professor at Australian Catholic University in Brisbane, Australia and a member of the Scientific Advisory Board for SleepScore Labs. Shona studies sleep among elite-level athletes, and this emerging field is already yielding some pretty fascinating data - data these athletes then in turn use to improve their training, their performance and their recovery. We talk about how to achieve gains in performance and recovery by...
Published 11/21/19
I sit down with Mike and Anita Connors, professional physiotherapists with a growing practice with multiple offices in the Halifax area. We chat about how they discovered CrossFit and some of the natural synergies they see between physiotherapy and CrossFit that they’re incorporating into their practice, and that CrossFit coaches are able to bring to their athletes.   https://boxjumper.ca/Episode15
Published 10/06/19