Beyond The Box

Discussing all things CrossFit, Nutrition, and more!

#047: Melinda Rhodes | Women's Health 11/07/2019

#047: Melinda Rhodes | Women's Health Your favorite coaches had the opportunity to sit down and chat with Melinda Rhodes of Rho Wellness. Melinda is a certified nurse-midwife, nurse practitioner, entrepreneur, and founder of Rho Wellness. She has worked in women's health for over 15 years, and brings that knowledge and experience into her own practice https://rhowellness.com /episode/index/show/beyondthebox/id/11930207

#046: Jason Ackerman | We Need Better Coaches 10/10/2019

#046: Jason Ackerman | We Need Better Coaches Your favorite coaches get the opportunity to interview one of the hosts of Best Hour Of Their Day, and one of the elite Level 4 Certified CrossFit Coaches in the world, Jason Ackerman. Jason is an accomplished writer, business owner, CrossFit Coach, and Podcaster. Learn how to become a better Coach, and check out Best Hour Of Their Day and their new Mastermind Program! Ashburn CrossFit: www.ashburncrossfit.com Best Hour of Their Day Beyond the Box Podcast: /episode/index/show/beyondthebox/id/11585246

#045: Ben Dziwulski | WODprep 10/09/2019

#045: Ben Dziwulski | WODprep Your favorite coaches get the opportunity to interview Ben from WODPrep! We discuss how Ben got started with WODPrep, and grew it into the professional coaching service is it today, and the direction he and his company are moving! /episode/index/show/beyondthebox/id/11564648

#043: Nathan Bramblett & Matty Niles | The CrossFit Open 09/23/2019

#043: Nathan Bramblett & Matty Niles | The CrossFit Open Coach Brandon sits down with Coach Matty and CrossFit Games Competitor Nathan Bramblett to discuss how to prepare for the CrossFit Open, both physically and mentally. /episode/index/show/beyondthebox/id/11358764

#042: The CrossFit Open vs Intramural Open | Managing Expectations 09/20/2019

#042: The CrossFit Open vs Intramural Open | Managing Expectations Your favorite coaches talk about how to approach the CrossFit Open and how to appropriately set goals and manage your expectations. /episode/index/show/beyondthebox/id/11331176

#041: The Carnivore Diet 09/12/2019

#041: The Carnivore Diet Your favorite coaches discuss the controversial "new" carnivore diet. What is a carnivore diet? Who should do it? Why would anyone do it? Is it healthy? We answer all these questions and more! /episode/index/show/beyondthebox/id/11228948

#040: Mentors, Risk, and Business 08/27/2019

#040: Mentors, Risk, and Business Coach Brandon and David Baldini, CEO of IntegrateIT, talk mentors, business, risk, and more. /episode/index/show/beyondthebox/id/11018501

#039: Member's Story: Eric 08/27/2019

#039: Member's Story: Eric In this episode, we introduce you to Eric, who has undergone an amazing transformation during his time at Ashburn CrossFit. We also discuss the 2019 CrossFit Games. /episode/index/show/beyondthebox/id/11012753

#038: CrossFit Certs 08/01/2019

#038: CrossFit Certs Your favorite coaches discuss all of the CrossFit Trainer Certificates, Certifications, Online Courses, Specialty, and Preferred Courses, and how they differ from other personal and group training certifications. If you are interested in becoming a CrossFit Coach or Trainer, or would just like to understand what it takes, this is the podcast for you! /episode/index/show/beyondthebox/id/10743122

#037: Be Better At CrossFit 06/28/2019

#037: Be Better At CrossFit Your favorites coaches discuss how to maximize your training for the best results! We discuss some controversial topics in the CrossFit and fitness community, and how to avoid common pitfalls that can derail your training and progress! /episode/index/show/beyondthebox/id/10327031

#036: A Growth Mindset And Learned Optimism 06/22/2019

#036: A Growth Mindset And Learned Optimism Your favorite coaches discuss The Growth Mindset and Learned Optimism, and why these concepts are important to you. The Growth Mindset is a book and concept created by psychologist Carol Dweck. And Learned Optimism is a book and concept created by psychologist, Martin Seligman. Both of these concepts are connected and important, because they illustrate for us that you can change and grow and become anything you want, and that you aren't limited by your current circumstances or "inherent" traits. /episode/index/show/beyondthebox/id/10247378

#034: The Keto Diet 06/06/2019

#034: The Keto Diet Your favorite coaches discuss the very popular Ketogenic Diet, and how to do it properly. /episode/index/show/beyondthebox/id/9971585

#035: Staying Fit On Vacation 06/05/2019

#035: Staying Fit On Vacation Your favorite coaches discuss their tips for staying healthy and fit on vacation, while enjoying your vacation and living life to the fullest! We also have tips for our parents out there and how to handle summer break. /episode/index/show/beyondthebox/id/10047737

#033: Steph and Lexie 05/30/2019

#033: Steph and Lexie /episode/index/show/beyondthebox/id/9969290

#032: Prepping for MURPH 05/09/2019

#032: Prepping for MURPH Every year on Memorial Day CrossFit gyms from all over the United States (and some others in different countries) come to together to perform the Workout "MURPH". MURPH is a workout done in honor of the Armed Forces. A way for the thousands of CrossFit gyms and hundreds if not millions of CrossFitters to show their thanks and gratitude to the men and women who have made the ultimate sacrifice for our great nation. It's a fun, slightly painful, and long workout. Here, Lee and Amy discuss how to prep for this day. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. For MURPH gear and donations visit >>>> /episode/index/show/beyondthebox/id/9714641

#031: 3 Suggestions for a Happier Life 04/27/2019

#031: 3 Suggestions for a Happier Life Coach Brandon may one of the happiest dudes who walks the Earth. However, it wasn't always a happy go lucky life. Here, he shares the three key behaviors that have changed his life. Enjoy ”Some of the greatest memories you ever create, will be in the moments when you leap into the jaws of your greatest fears”. - Coach Brandon /episode/index/show/beyondthebox/id/9549434

#030: Three Books That Changed Our Lives 04/18/2019

#030: Three Books That Changed Our Lives In today’s episode. Amy, Brandon, and Lee discuss the books that have had the biggest impact on their lives. Some are current, some are from the past, and some have been read multiple times. Amy’s 1. My Year with Eleanor by Noelle Hancock - 2. Educated by Tara Westover - 3. Wonder by RJ Palacio - Brandon’s 1. How to Think & Grow Rich by Napoleon Hill - 2. Chasing Excellence by Ben Bergeron - 3. The Way of the SEAL by Mark Divine - Lee’s 1. The Ideal Team Player by Patrick Lencioni - 2. Altered Traits by Daniel Goleman - 3. Atomic Habits by James Clear - /episode/index/show/beyondthebox/id/9446351

#029: How To Run A CrossFit Intramural Open 04/12/2019

#029: How To Run A CrossFit Intramural Open We go over best practices, and the highlights of our ACF Intramural CrossFit Open 2019. /episode/index/show/beyondthebox/id/9358373

#028: Setting Goals for Victory 04/04/2019

#028: Setting Goals for Victory We need to be moving towards a target that exists! Most times, when we sit down with an athlete their goals are incredibly generic: "I want to be fitter" "I want to go to regionals" "I want to get better at pull ups" ...and typically, they have no actionable steps on how they're going to get whatever they want to achieve. Here we share our detailed process in how we set goals for the business, the staff, and ourselves. We go over SMART Goals, Outcome or Results Oriented Goals, Process Goals, how we utilized these tools for our own success, and how we can help you do the same! /episode/index/show/beyondthebox/id/9256289

#027: Choosing the Barbell Over Bulimia 03/29/2019

#027: Choosing the Barbell Over Bulimia This is an incredible story about Coach Amy's journey through her life, and how CrossFit saved her. As most of our listeners know, Amy is a bad ass! She's a fun loving, motorcycle riding hell of a woman. Oh...and she's also a tremendous CrossFit Coach. In this episode Amy doesn't shy away from her past. Instead, she dives right in, eager to help the next listener learn from her past. Here she is, Coach Amy Showalter. /episode/index/show/beyondthebox/id/9177497

#026: Q & A Part 2 03/15/2019

#026: Q & A Part 2 Taking questions from our members and social media outlets in today's episode. Covering topics from business attrition to double-unders. Follow us on Social Media: FB - Insta - Ashburn CrossFit FB - facebook.com/ashburncrossfit Insta - @ashburncrossfit /episode/index/show/beyondthebox/id/9002957

#025: Fitness During Maternity feat. Nicole Tsetsilas 03/07/2019

#025: Fitness During Maternity feat. Nicole Tsetsilas She's 6 months into her first pregnancy and Coach Nicole (CF Level 2 Trainer) joins us out of CrossFit Rife for 30 mins. What do you do when you're expecting? Is fitness okay? What should I avoid? Do I need to stop all together? We answer all of the questions and more. For additional education: "The Post Natal Completion Cure" - "Real Food for Pregnancy" - "Diastasis Reacti" - "Exercising Through Pregnancy" - /episode/index/show/beyondthebox/id/8891792

#024: Best Practices of Coaching w/ Jason Fernandez 02/22/2019

#024: Best Practices of Coaching w/ Jason Fernandez Lee and Brandon travel to CrossFit Rife and talk to CrossFit Seminar Staffer Jason Fernandez. Here the three of us talk specifically about coaching. Advice for the L1, L2, publishing content, learning materials, and people to follow. /episode/index/show/beyondthebox/id/8736299

#023: Scaling Heart 02/17/2019

#023: Scaling Heart Owner Story: Lee /episode/index/show/beyondthebox/id/8670338

#022: Prepping for the CrossFit Open 02/07/2019

#022: Prepping for the CrossFit Open We discuss the 2019 CrossFit Open. What is it? What can you do to prepare for it? What if you have no hope of making the games? What is the ACF Open? What are intramural opens? We discuss all of this and announce our ACF Intramural Open Captains! /episode/index/show/beyondthebox/id/8544587

#021: Saving a Teachers Life 01/31/2019

#021: Saving a Teachers Life For years Holly's physical exercise came from PT during her time in the Army. After being forced to exercise for years, she decided to retire...for 20 years. Over time, Holly developed something called Vertigo which is a sensation that causes loss of balance, associated particularly with looking down from a great height, or caused by disease affecting the inner ear or the vestibular nerve. Two years ago she walked into our place, Ashburn CrossFit. Here, we get to hear her story, her walk through Vertigo, her triumphs, and her questions. This is Holly, and in her words "CrossFit saved her life". /episode/index/show/beyondthebox/id/8462027

#020: Does it fit your Macro's? 01/17/2019

#020: Does it fit your Macro's? Does it fit your Macro's bro? Maybe a common term heard when discussing this topic. Here today we go over the three major macronutrients found in food; protein, fat, and carbohydrates. We break down how much of each of these things you should be consuming. We also delve into nutrition fads such as; carnivore, ketogenic, and whole 30 dieting. Lastly, we supply you with the tools to start you on the right foot for your nutrition scheme. /episode/index/show/beyondthebox/id/8294429

#019: CrossFit Games Athlete Nathan Bramblett 01/10/2019

#019: CrossFit Games Athlete Nathan Bramblett Today we were able to sit down with CrossFit Games athlete and five time Regional competitor. We talk a lot about CrossFit including; The Open (how to prep, what to do, how to get best results), Regional's (the experience, mentality and results), and of course the 2015 CrossFit Games. What's more is Nathan speaks about his life. Sharing his story about dealing with and overcoming adversity on a personal level. He shares his story, and the event that completely changed his life in November 2017. /episode/index/show/beyondthebox/id/8209073

#018: The Muscle Up King 12/27/2018

#018: The Muscle Up King Coach Nick and Coach Brandon sit down and talk about how Nick found CrossFit. They also dive into the new platform of the CrossFit Games, talk goals and staying motivated, and recap 2018. /episode/index/show/beyondthebox/id/8010473

#017: WOD Prep & Recovery w/ Robert Brown 12/21/2018

#017: WOD Prep & Recovery w/ Robert Brown Today we had the pleasure of sitting down with Robert Brown. Robert is a Massage Therapist, formerly for the Washington Capitals, and he lets us in on all of the best ways to not only recover, but how to prevent injury and maintain fitness. We also get to hear a little bit about his time with the Washington Capitals, and how high level athletes treat their preventative maintenance and recovery. He's also just an all around great dude! /episode/index/show/beyondthebox/id/8009156

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