Dr. Major Allison Brager is a neuroscientist, a two-time CrossFit Games athlete, and one of the military’s leading experts on sleep and circadian biology. In this episode, host Denise Thomas and co-host Jocelyn Rylee dig in to what happens in the body during sleep, how your chronotype affects your performance, and the importance of sleep for recovery.

They also unpack strategic caffeine dosing, sleep myths, and the direct impact sleep has on your hormones, recovery, mood, and even long-term health risks. Whether you’re training hard or just trying to function better day-to-day, this conversation will change how you think about rest.

Topics Included

• What actually happens when we sleep
• Chronotypes, circadian rhythms, and ideal training times
• Sleep banking, shift work, and real-world application
• How sleep affects hormones, mood, and injury risk
• The impact of caffeine, alcohol, and blue light
• Strategies for better sleep: environment, timing, and habits

Resources Mentioned

• Dr. Brager’s book: “Meathead: Unraveling the Athletic Brain”
• Power Monkey Camp
• CrossFit Open
• Cognitive Behavioral Therapy for Insomnia
• Morningness-Eveningness Questionnaire
• National Sleep Foundation

Community Highlight

Jeff Winchester is a middle school counselor just outside of San Diego, California. In 2024, he launched CrossFit La Presa — a nonprofit school affiliate created with full support from his district and school leadership.

La Presa Middle School serves a largely underserved community, where many students face challenges outside the classroom. For Jeff, this program isn’t just about fitness — it’s about offering strength, structure, and connection to kids who need it most.

The results are powerful: students are gaining confidence, teachers are rediscovering their health, and kids who once stayed on the sidelines are now trying out for sports. Jeff says launching CrossFit La Presa has been one of the most meaningful moments of his 15-year career in education.⠀

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Dr. Kwadwo Kyeremanteng is an ICU doctor in Ottawa who spent the pandemic treating some of the sickest patients in Canada. In this conversation, he explains how his experience in the ICU during COVID changed the course of his life — and set him on a mission to keep people out of his ward.

In his episode, he talks candidly about what it’s like to deliver bad news to families, what we’re getting wrong about chronic illness, and how fitness and strength training save lives. Dr. K is also the author of the book “Prevention Over Prescription” and the host of a podcast by the same name. This episode is a rallying cry for coaches, affiliate owners, and anyone trying to improve the health of their community.

Topics Included

• What an ICU doctor actually sees and does daily
• Why COVID changed the way he views chronic illness
• How strength training impacts patient outcomes
• What most doctors get wrong about metabolic syndrome
• The case for simple, empowering lifestyle interventions

Resources Mentioned

• Book: “Prevention Over Prescription” by Dr. Kwadwo Kyeremanteng
• Podcast: “Prevention Over Prescription” (hosted by Dr. K)
• 2024 CrossFit Health Summit presentation
• Jason Fung’s work on fasting and diabetes reversal
• Dr. Chris Palmer’s research on mental health and metabolic health
• CrossFit Level 1 Certificate Course

Community Highlight:Mike and Katelyn run Chalkdust CrossFit in Powell, Ohio — a 10-year affiliate built from grit, loyalty, and a lot of long nights.When their old gym closed, they started over, training a few loyal members in the park before opening a space of their own. In the early days, they slept at the gym just to keep things afloat, coaching late into the night and first thing in the morning.

Now, Chalkdust is known for balance. Most members compete locally and move with sharp technique — but they also show up for “Self-Care Saturdays,” a weekly blend of yoga, breathwork, and reflection.That mix of intensity and recovery has become the heartbeat of their culture.

Mike and Katelyn keep it simple: they just want to help people “be more awesome.”

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Dr. Rhonda Patrick is a leading researcher in nutrition, aging, and metabolic health. She’s known for translating complex science into practical tools for longevity and performance — and now, after a year of doing CrossFit, she has new insights to share. In this episode, Rhonda joins Denise to break down the cellular mechanisms behind high-intensity exercise, why lactate is more than a waste product, and how CrossFit helps train your brain, not just your body.

They cover topics like VO2 max, mitochondrial repair, post-meal inflammation, aging muscles, and the science behind “exercise snacks.” Rhonda also shares her personal transformation from intimidated beginner to committed athlete — and why she believes CrossFit may be one of the most powerful tools for lifelong health.Topics Included

• Why Rhonda started CrossFit — and how her perspective shifted after a year of training
• What lactate actually is and why it’s a powerful signal for brain and muscle health
• How high-intensity exercise triggers mitochondrial repair and neurogenesis
• The relationship between sedentary behavior, inflammation, and cancer risk
• The research behind exercise “snacks” and how to use them throughout your day
• The benefits of CrossFit for aging adults, and Rhonda’s vision for senior fitness

Resources Mentioned

• Dr. Patrick’s website and podcast “Found My Fitness”
  • Dr. Martin Gibala podcast episode
• Rhonda at the CrossFit for Health Summit 

Community Highlight

Kenny Kane has been coaching since 2005 and took over CrossFit Oak Park in 2015.When the Los Angeles wildfires hit, nearly a third of the gym’s members were displaced — and 20 lost their homes.

In the middle of it all, priorities shifted. First: safety. Then, helping people meet basic needs. Running classes came second.What stood out most to Kenny wasn’t the hardship — it was the response. The Oak Park community came together fast. Members organized donations, raised money, and supported one another in every way possible.

For years, Kenny poured everything into building that community. In return, they showed up tenfold.CrossFit Oak Park has always focused on helping people live well outside the gym. In a moment of crisis, that philosophy held strong.This is what the CrossFit community looks like.

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Scott and Gwenna Bradley are the heart and backbone of Underground PDX, a nonprofit CrossFit affiliate that serves kids and families in one of Oregon’s most high-risk communities. In this episode, they open up about trauma, healing, and the power of love and consistency. 

Scott shares his personal story — from addiction and incarceration to ministry and coaching. Gwenna reflects on how structure, emotional regulation, and compassion allow them to reach kids dealing with poverty, violence, and instability. This isn’t just about workouts. It’s about showing up, building trust, and helping young people believe they matter.

Topics Included

• How Underground PDX began — and why Gwenna lets the kids choose their mentors.
• What Scott’s personal journey through addiction, abuse, and recovery taught him about serving youth.
• How Gwenna balances structure with compassion to reach kids labeled “too difficult.”
• The emotional cost of building trust — and why a hug might matter more than a PR.
• Why they’re now training the next generation of coaches from within their own block.

Resources Mentioned

• Underground PDX (https://undergroundpdx.org)
• Hope Center PDX
• CrossFit Grit 346
• Steve’s Club (now FYR)

Community Highlight: 

Erin Rees has owned an affiliate before. But this one — CrossFit Comeback — is different.

After hiding her own struggles with alcohol during her first run as a gym owner, Erin eventually hit a breaking point. With the support of her family and a treatment program, she got sober. And when she found her way back to CrossFit in 2022, it became part of her healing.

Now, she’s giving that same lifeline to others.

At CrossFit Comeback in Clinton, Mississippi, Erin and her husband run a free class specifically for individuals in recovery. They train for 30 minutes — then sit together and talk about recovery. Nine of those 25 participants have become full members.

As Erin puts it: “It’s never too late for a comeback.”

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Let us know what you think about the podcast and how we can improve here

Episode Description

CrossFit Competition Director Adrian “Boz” Bozman joins the show to reflect on the evolving landscape of the sport and its roots. With nearly 20 years in the CrossFit ecosystem — as an athlete, coach, judge, long-time Seminar Staff member, and even Games director — Boz brings a unique perspective on the methodology’s intent and its interpretation.

Boz and Denise dig into CrossFit philosophy, the challenge of honoring tradition while pushing boundaries, and why discomfort is part of the job. Get to know the man whose fingerprints are all over CrossFit — including the “no-rep.” This conversation reveals what Boz looks for in coaches, how he views criticism, and what he hopes CrossFit never forgets.

Topics Included

• Boz’s journey from personal trainer to Seminar Staff to competition director

• The evolution of training: traditional personal training vs. coaching CrossFit

• How Boz approached programming the Games 

• How Boz’s relationship with training has settled in over time 

Resources Mentioned

• Boz and Pat Sherwood’s podcast: Varied, Not Random

• Ro v. Boz

• Street Parking Garage Gym Video 

• Dotcom 404

Community Highlight: 

After losing his grandfather to suicide in 2013, Mark Moss stayed quiet, unsure how to help others facing the same darkness. Then he found CrossFit. And with it, a spark.⠀

In 2022, he launched UPLIFT — starting with T-shirt sales to raise awareness and funds for mental health support. Today, alongside Emma Skelley, Mark is partnering with local affiliates to offer free memberships to those struggling with mental health. They host an annual memorial workout each fall. And one day, they hope to take the program nationwide.⠀

This year’s T-shirts are available now. Go check it out, and when you see an UPLIFT T-shirt in the wild, give that human a high five. 

Know someone you think deserves to be highlighted? Nominate them here → https://crossfit.surveysparrow.com/s/CrossFit-Community-Stories/tt-PrkSJ 

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Cristina Anderson’s journey from complete lack of self-belief to a Certified CrossFit Level 4 Coach and Seminar Staff member is nothing short of extraordinary. In this powerful episode, Cristina opens up to Denise about what it took to shift from self-doubt to service, and how she’s using her voice and experience to reshape what fitness looks and feels like.

She shares the hard moments — from imposter syndrome to the childhood shame that fueled her transformation — and the triumphs, including finding her place on the red shirt team and rewriting the story for her daughters. 

Topics Included

• Overcoming imposter syndrome 
• Redefining fitness and who gets to be an athlete
• Breaking family cycles of shame and body image
• The role of courage, mentorship, and motherhood in leadership

Resources Mentioned

• CrossFit Level 1, 2, 3, and 4 Courses
• World-Class Fitness in 100 Words
• Presidential Fitness Test (referenced from childhood)

Community Highlight

Vilma Gray isn’t just a coach — she’s a force for real change in Ocala, Florida.

A Level 3 trainer, GRID League athlete, and owner of CrossFit E-Fit since 2017, Vilma leads with heart and purpose. She builds true community, teaches members to own their health, and lives the CrossFit methodology every day.

From cancer and stroke survivors to competitive athletes, Vilma’s work is changing lives — one class, one conversation, one person at a time.

Know someone you think deserves to be highlighted? Nominate them here → https://crossfit.surveysparrow.com/s/CrossFit-Community-Stories/tt-PrkSJ 

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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=014 

Jocelyn Rylee is leading the charge to bring nutrition back to the center of the CrossFit conversation. A longtime affiliate owner, Seminar Staff trainer, and leader of the in-person CrossFit Nutrition Course, Jocelyn blends science, education, and deep experience in her approach to food and fitness.

In this episode, Denise and Jocelyn dig into the foundations of health, the evolution of nutrition in the CrossFit world, and the difference between eating for performance and eating for longevity. You’ll walk away rethinking your plate and your pantry.

Topics Included

• Why nutrition is foundational to the CrossFit methodology.
• The Zone diet and the early culture of CrossFit nutrition.
• The difference between performance eating and long-term health.
• Why we need to cook again — and how it made us human.
• Practical, simple and realistic steps to address nutrition.

Resources Mentioned

• Nutrition for the Every CrossFit Athlete (New Course, led by Jocelyn) → https://www.crossfit.com/nutrition-for-the-everyday-crossfit-athlete 
• “What Is Fitness” by Greg Glassman (2002)
• CrossFit Level 1 and Level 2 Manuals
• World-Class Fitness in 100 Words
• “The Zone Diet” by Dr. Barry Sears
• “Humans as Cookingvores” (Scientific paper referenced)

Community Highlight

CrossFit Optimistic is owned by Mike Martinez in San Antonio, Texas. Years ago, Mike and his wife Angelina walked away from corporate jobs and big salaries in pursuit of something more meaningful. For Mike, an Army veteran still serving in the reserves, that meant giving back to the veteran community. In the early days, the gym focused heavily on charitable work and programs for wounded warriors and adaptive athletes. From training three adaptive athletes on their way to the Paralympics to hosting teams like the Korean Adaptive Sled Hockey Team, CrossFit Optimistic became a national haven for adaptive training. 

Looking back, Mike says the hard times were worth it. He makes a modest living, gets to coach alongside his now-adult kids, and isn’t chasing more. When we asked what’s next, he smiled and said, “What do you do when your life exceeds your dreams?”

Know someone you think deserves to be highlighted? Nominate them here → https://crossfit.surveysparrow.com/s/CrossFit-Community-Stories/tt-PrkSJ 

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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 technique
  CrossFit 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 

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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

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 

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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 

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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