Melinda Rhodes

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

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 <a href="https://rhowellness.com" rel="nofollow" target="_blank">https://rhowellness.com</a>

#047: Melinda Rhodes | Women's Health

Jason Ackerman

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: Instagram Facebook www.ashburncrossfit.com   Best Hour of Their Day Instagram Facebook YouTube www.besthouroftheirday.com   Beyond the Box Podcast: Instagram Facebook

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: <a href="https://www.instagram.com/ashburncrossfit/" rel="nofollow" target="_blank">Instagram</a> <a href="https://www.facebook.com/AshburnCrossfit/" rel="nofollow" target="_blank">Facebook</a> <a href="http://www.ashburncrossfit.com" rel="nofollow" target="_blank">www.ashburncrossfit.com</a> Best Hour of Their Day <a href="https://www.instagram.com/besthouroftheirday/" rel="nofollow" target="_blank">Instagram</a> <a href="https://www.facebook.com/pg/besthouroftheirday/posts/" rel="nofollow" target="_blank">Facebook</a> <a href="https://www.youtube.com/channel/UCNRMF4aKRFUCdzvJVBEMFdQ" rel="nofollow" target="_blank">YouTube</a> <a href="https://www.besthouroftheirday.com/" rel="nofollow" target="_blank">www.besthouroftheirday.com</a> Beyond the Box Podcast: <a href="https://www.instagram.com/beyondtheboxpodcast/" rel="nofollow" target="_blank">Instagram</a> <a href="https://www.facebook.com/beyondtheboxpodcast" rel="nofollow" target="_blank">Facebook</a>

#046: Jason Ackerman | We Need Better Coaches

Ben Dziwulski

Here Lee and Brandon interview Ben Dziwulski, the founder of WODprep.  We get to dive into all sorts of mischief here with Ben including; how bass fishing lead him to CrossFit, creating WODprep, serving Masters athletes, the 2020 CrossFit Open, chatting paint colors and MORE!  Ashburn CrossFit: Instagram Facebook www.ashburncrossfit.com   WODprep: Instagram Facebook YouTube www.wodprep.com   Beyond the Box Podcast: Instagram Facebook

Here Lee and Brandon interview Ben Dziwulski, the founder of WODprep.  We get to dive into all sorts of mischief here with Ben including; how bass fishing lead him to CrossFit, creating WODprep, serving Masters athletes, the 2020 CrossFit Open, chatting paint colors and MORE!  Ashburn CrossFit: <a href="https://www.instagram.com/ashburncrossfit/" rel="nofollow" target="_blank">Instagram</a> <a href="https://www.facebook.com/AshburnCrossfit/" rel="nofollow" target="_blank">Facebook</a> <a href="http://www.ashburncrossfit.com" rel="nofollow" target="_blank">www.ashburncrossfit.com</a> WODprep: <a href="https://www.instagram.com/wodprep/" rel="nofollow" target="_blank">Instagram</a> <a href="https://www.facebook.com/WODprep/" rel="nofollow" target="_blank">Facebook</a> <a href="https://www.youtube.com/channel/UCNRMF4aKRFUCdzvJVBEMFdQ" rel="nofollow" target="_blank">YouTube</a> <a href="http://www.wodprep.com" rel="nofollow" target="_blank">www.wodprep.com</a> Beyond the Box Podcast: <a href="https://www.instagram.com/beyondtheboxpodcast/" rel="nofollow" target="_blank">Instagram</a> <a href="https://www.facebook.com/beyondtheboxpodcast" rel="nofollow" target="_blank">Facebook</a>

#045: Ben Dziwulski | WODprep

Nathan Bramblett

Matty Niles

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. 

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.

#043: Nathan Bramblett & Matty Niles | The CrossFit Open

Your favorite coaches talk about how to approach the CrossFit Open and how to appropriately set goals and manage your expectations.

Your favorite coaches talk about how to approach the CrossFit Open and how to appropriately set goals and manage your expectations.

#042: The CrossFit Open vs Intramural Open | Managing Expectations

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!

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!

#041: The Carnivore Diet

Coach Brandon and David Baldini, CEO of IntegrateIT, talk mentors, business, risk, and more.  For more on David and IntegrateIT: https://www.integrateit.net/

Coach Brandon and David Baldini, CEO of IntegrateIT, talk mentors, business, risk, and more.  For more on David and IntegrateIT: <a href="https://www.integrateit.net/" rel="nofollow" target="_blank">https://www.integrateit.net/</a>

#040: Mentors, Risk, and Business

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.

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.

#039: Member's Story: Eric

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!

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!

#038: CrossFit Certs

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! 

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!

#037: Be Better At CrossFit

Discussing all things CrossFit, Nutrition, and more!

Great Podcast

Every podcast is as good as the first.  Can’t wait for the next.  Keep ‘em coming.

Wow!  These are great!

Beyond The Box

Coach Brandon, Coach Lee, and Coach Amy discuss their morning routines and daily practices. These include making your bed, not pressing the snooze button or checking your phone in the morning, the five minute journal (a daily practice of gratitude, Headspace (mindfulness/meditation app), expressive writing, working out, and more!

Coach Brandon, Coach Lee, and Coach Amy discuss their morning routines and daily practices. These include making your bed, not pressing the snooze button or checking your phone in the morning, the five minute journal (a daily practice of gratitude, Headspace (mindfulness/meditation app), expressive writing, working out, and more!

#003: Morning Routines & Daily Practices

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.  

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.

#020: Does it fit your Macro's?

In this episode, 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. “In a growth mindset, people believe that their most basic abilities can be developed through dedication and hard work—brains and talent are just the starting point. This view creates a love of learning and a resilience that is essential for great accomplishment,” writes Dweck. Students who embrace growth mindsets—the belief that they can learn more or become smarter if they work hard and persevere—may learn more, learn it more quickly, and view challenges and failures as opportunities to improve their learning and skills. Learned optimism is an idea proposed by psychologist Martin Seligman which states that optimism, or a talent for positivity, can be taught and learned by consciously changing negative self-talk into positive self-talk.  Another way to think about it is that you can teach yourself to be joyful, grateful and happy.  Much research and experience supports the idea that optimism can in fact be learned and practiced.

In this episode, 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. “In a growth mindset, people believe that their most basic abilities can be developed through dedication and hard work—brains and talent are just the starting point. This view creates a love of learning and a resilience that is essential for great accomplishment,” writes Dweck. Students who embrace growth mindsets—the belief that they can learn more or become smarter if they work hard and persevere—may learn more, learn it more quickly, and view challenges and failures as opportunities to improve their learning and skills. <a href="https://www.amazon.com/gp/product/B005DB6S7K/ref=as_li_tl?ie=UTF8&amp;camp=1789&amp;creative=390957&amp;creativeASIN=B005DB6S7K&amp;linkCode=as2&amp;tag=catnamcitandc-20&amp;linkId=PM6UOWDUWROT4G76" rel="nofollow noopener" target="_blank">Learned optimism</a> is an idea proposed by psychologist <a href="https://www.amazon.com/gp/product/B005DB6S7K/ref=as_li_tl?ie=UTF8&amp;camp=1789&amp;creative=390957&amp;creativeASIN=B005DB6S7K&amp;linkCode=as2&amp;tag=catnamcitandc-20&amp;linkId=PM6UOWDUWROT4G76" rel="nofollow noopener" target="_blank">Martin Seligman</a> which states that optimism, or a talent for positivity, can be taught and learned by consciously changing negative self-talk into positive self-talk.  Another way to think about it is that you can teach yourself to be joyful, grateful and happy.  Much research and experience supports the idea that optimism can in fact be learned and practiced.

#036: A Growth Mindset And Learned Optimism

We discuss why we scale and modify workouts. And a bonus discussion on box superstitions!

We discuss why we scale and modify workouts. And a bonus discussion on box superstitions!

#007: Scaling and Box Superstitions

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 &gt;&gt;&gt;&gt; https://themurphchallenge.com/

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 &gt;&gt;&gt;&gt; <a href="https://themurphchallenge.com/" rel="nofollow" target="_blank">https://themurphchallenge.com/</a>

#032: Prepping for MURPH

Coach Brandon, Coach Amy and Coach Lee discuss rest and recovery. Topics include sleep, nutrition, overtraining, active rest, rest days, and recovery techniques and tools.

Coach Brandon, Coach Amy and Coach Lee discuss rest and recovery. Topics include sleep, nutrition, overtraining, active rest, rest days, and recovery techniques and tools.

#006: Rest & Recovery from 30,000 Feet

Coach Lee and Coach Brandon answered questions asked by members of the gym.

Coach Lee and Coach Brandon answered questions asked by members of the gym.

#005: Ashburn CrossFit Q & A

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.  

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.

#027: Choosing the Barbell Over Bulimia

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!

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!

#022: Prepping for the CrossFit Open

Coach Amy and Coach Lee discuss the benefits of CrossFit for Kids and Teens.

Coach Amy and Coach Lee discuss the benefits of CrossFit for Kids and Teens.

#004: CrossFit Kids & Teens

#034: The Keto Diet

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 

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

#031: 3 Suggestions for a Happier Life

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 - https://amzn.to/2vqabE4 2. Educated by Tara Westover - https://amzn.to/2vqagrm 3. Wonder by RJ Palacio - https://amzn.to/2vmvJBL Brandon’s 1. How to Think &amp; Grow Rich by Napoleon Hill - https://amzn.to/2vo4BlA 2. Chasing Excellence by Ben Bergeron - https://amzn.to/2vqsSaK 3. The Way of the SEAL by Mark Divine - https://amzn.to/2vmD1Fl Lee’s 1. The Ideal Team Player by Patrick Lencioni - https://amzn.to/2vxgxlr 2. Altered Traits by Daniel Goleman - https://amzn.to/2vxgAh7 3. Atomic Habits by James Clear - https://amzn.to/2vnrZzN

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 - <a href="https://l.facebook.com/l.php?u=https%3A%2F%2Famzn.to%2F2vqabE4%3Ffbclid%3DIwAR3OP3hvAyQdcnP65fE4vjiAcs_rXPFC4AgjmTiASDouXfo7zu4Ta8R_rZs&amp;h=AT3o8wu3CXIIrtQALPn-Dbk9Nmv8OXKbtWyPCaN6925IeK4JrIXXvwnXKep6JlvtyxTQCgv-PRGcENESiqFCwt-cGMcZZXl7PDY3uhPHqz59zELJDSSjU-d4pcSKzvHRUjcSnV51AEVxRczdqrS6Yk5W3hy07ay_vi74k1Pe95CvkARMnkW9Xass0sZ1AaqgJ_zLnjZHsMlInZMZY1oS9cqaHBGoTZ2u2C6zvWORAX7WKL0XUenwmt5H94pjHL7ky3y9orDQ09mmuiIRyT5kUP7qCMoTrVgT_wkxtEqWGI926r771ZklDKs0NaSBLmksowz85dWhPpNgFGk2uyIyWPBEXMF3xQDTP1TIjc58HQcf9kFx8xwz3Sz07HLE8encxsum7autYy8ac0QQzVRAUimx4v6LjosjlyYAYYbQazn-ioODb5G_spBNT5ZvTibhGw66tT8FlY2xATEUsJFFoHkSFI9rKLOZd7i8PcSd65A6QEo9bQ8s2ADfyFnQ6N7OuPLYWdF5VbYApHCaLQYayzTcslUhhIdvtbQFbr4A4neq8bFZzOJFRp7FSCOrOdGq-8jHXSa9ZGd06zlxzjnxqbpk4DTB1zno1Q97eEx0J9Eds_1okOU0yKRr9HkUz8oBwHS7_9S8hvjzuy-gNfvIUkeiUh7BR1lDjeW4r4d4FEXqDvF-PvKW_dFygQ" rel="noopener nofollow" target="_blank">https://amzn.to/2vqabE4</a> 2. Educated by Tara Westover - <a href="https://l.facebook.com/l.php?u=https%3A%2F%2Famzn.to%2F2vqagrm%3Ffbclid%3DIwAR0eCiuA3N-tQQKZ08SW0kQhEsJlEGGoyNfYHA5DHp72Vv50Pm3G9CskuCY&amp;h=AT1yRwsXVmZbHKCnWcTBtmC0ojSbuWSvttxqcho6vATT1Yp0GORZE_VT1gjnowqa_4aOEZOmYAlbH1ftRrwib3fiZlzpuannPuBX4Zq72vc1YoPbIlCEBWsoqjLGwEMC9HlqTOLYFjDUj04syI5SWyJ79IU-znKDprt2IYSNnO80o2QhTE8P5rNzYrV9gSCuIQTKAPt_A-SxnI7hNowYiHBlbe0Wl_P2ODz-cUVZv82o_p05wH_XV3ccoMEfieibPnF8Z6KdNRhaMZPXvdQWEG0xWdMFwp0G_3qsrJIjIQbwehJlmixBAzJXm2pzt0oT5GDSSCN4Nb1_HfTor1YmmtGg7MjL6z2jFF2-hhtQfjwMyshRb7cZVXf59NAt2408PtTa6KBmDVX-2k-JkXpMpgN-z-D1fu5jK1CUfXwdefBi9vKvIqDNlBtvNCRxElKsfgNsm7BojVO4fPmBJ2EFjwZHYq0q5Dwanm55AlB4J6-M2TNWJb9xFTEbNGHUnQWz92yk8tXRX45JtAlBE-szVEceVPLmf7uwuLaFoultGMiMuNejLBh18pcP-ZmGIpFqqcpWv-SL3nxWpjTgdc4Bq_AUhJLQACYG7gMeaxaI2R_5z1v13B7c9tybi5E_d9aQIrWKSUbggZBpWkcSYbQCS3ZASBzvd2bRGa9g2_ePgphxM2p7jukehhkNmQ" rel="noopener nofollow" target="_blank">https://amzn.to/2vqagrm</a> 3. Wonder by RJ Palacio - <a href="https://l.facebook.com/l.php?u=https%3A%2F%2Famzn.to%2F2vmvJBL%3Ffbclid%3DIwAR1PfY_t5hvuW22VJcZH-s_V8tDOkxMEmFe_wv1ewwvChrd60vKBIlm3WOw&amp;h=AT0_o5nEFAWRJdgcYO5fansjibJjBKIPfhwBN2CfTfFlqaPS3wEEF5nIJOSafm6tL6U2fHvBNm5sGOS1ecBlp6DCYQ-3X-6I-pNlcfskZ2gwgBBjCW3nYU8c3mLvvv0iPjlogu0dzEsYN58KpLfLbrUdWBJzTA6A33TgUVy_n8CyhdC644t7VEuP2Lg46OzQrp41S7hE9I2Ojyv8BudzjakglN8PdVx1N7gPRR3-HoTk53mJ9WWpd-I6AfIUhUeXHeCE1TVg651OriSB3tBAECLTgzP3I49_m2WiQt6sQRbZKmXqYmyigZIrfsVwT86Gqq7zuOkHHYpvhqjWoA290Ljmr3tLhIe8FF8uCcFYb3EusJbSMPRH_-6nw13OvkUXyj9Li9f8WDpTCb9-dv9ASgqbFVCIEbfU29xco2EN28p-mJeIzhKv99qXtPQYYijYXIYVmor6iKRcm_bfgm0Fn5b0jStKggb8q3NHGVwGf_7v7FT5Zs4B3gaxzyFaN-qrJbqZZgQBA74DV1FvZRq7LXvNjbVl9NRpCEB5r_oJUiOg435JcwNi-YerSB3Pxt6a5yBRFtaQ_fRQdfewxjYp4OdHO_dq61DqGj2eDVaWbkNlZIZ4ZAKjIrPBHqnQGZurCR4KSYBIPrh8yqMAw2zWxUikd5VJ4HWw8jEiE4q4ID9TenGftQHwA7lXsg" rel="noopener nofollow" target="_blank">https://amzn.to/2vmvJBL</a> Brandon’s 1. How to Think &amp; Grow Rich by Napoleon Hill - <a href="https://l.facebook.com/l.php?u=https%3A%2F%2Famzn.to%2F2vo4BlA%3Ffbclid%3DIwAR1uMcatGyekJQ7YBFm5a4ysYKx9O5sGp9q07yGbm4k-Y_4xO5tE7XWmoRg&amp;h=AT1vCJiKFmOTty6cwKJ0tZZGLnYJcslMjPKc0vOhaM2_NKRoVZt4Ph6WbiS1Kq0srZ2EuTDSx4s-exJp9QWyD4VgrW3VoKQ7Ln6R1gHiCrSOHkXEpH_rvXGK4z8viKFKU3uH_RWZO5AL6wkc-gkS0jE8aRGI4aEN8rFuvLdlTIR9K8Py1dyt7en7y0G6gsfMIjAGbwRNfQhp_2Xf2dcM6GdSyvGCsV87xYTfmLEDw80TOxxDdQexRP4thGDpkv8kPOkAj1G3RU5GiPJPGQ_OgZhx6TWT2RirbVDPYsF4zD14icg6aDq6BCvVejMnkN-DcHMCiATX77EPq_cqdxsBzvHpNRWRqkoaSMyYCUtFk8utE4E9zTef0xnvKMrqSgps69X0JMzj8Cjlv2N9tzTjR6BCtZCDCJJfgwMjU5AMO_H88YN1Vba98RMI09jQ7NyVtNMzLmb8yfXxC9ovu0X52pX-flM1YNPRsovvp81G5Atel0zIG_0Wb1qN1abrPznwnRuBEE2tV5tb6i4s2R-bBXFJ500cUTkCHJYoZMVf70-s5rTWISc4qOZpco9eIoJrwR2fAv7RPtfczw6OwDZDoFbCiN7uw2m6yhSnCY_PqQfPo5UBJRyms--JuHii9CRyOhT5jwP-P87Bk9J-V3HYXxg0FRMcntb_2QfWm3WvH4oDiTaMKHDt1XLAiQ" rel="noopener nofollow" target="_blank">https://amzn.to/2vo4BlA</a> 2. Chasing Excellence by Ben Bergeron - <a href="https://l.facebook.com/l.php?u=https%3A%2F%2Famzn.to%2F2vqsSaK%3Ffbclid%3DIwAR1Rmf6tYdPQfvmGGj-noivltnB0zaRnMAcNjqTF339kV0LohIFVtu5WISE&amp;h=AT14koC4Zj2zxuijJui-XgLGms67fCDL4ydYWjGjtJ6LLjKVRAYMNH70VQ_q_dEa46XqUWD_01FjJ8xcHJ9spl-VIecV40XKWyXOE1bvNwmzfrJhrCxdhzYMhPzaLZ5HNwqcPXltYDO12OsKIp5mhdxtx7mBqBV5IIMS8dwrmMMFpQ0jod7PWI8J7IpjUG684YH8upThXIg8GXG2bIuVU3Nn7GDYiaOeXGxrwVYGdtrwcbww8eJrsxyMRFVQwy1d2i2B313YrgI-uW-i38r43S-55oUvphJrQ4iVRD-GUBYG1W6AiRHb2ZAAXKaMyBXMADKmhfmFV3jrn0P8SiK5AAnK-iGPyKu_Vl0EYj78K53aZgAgSN959OyHnL1Y6FGql4UKjn-9u8SHgBiF60IGqIZlWBzX8zcOWQ8EvORziryn1mNt7R_z7SLE6RZ2UYE7rBtVUdVIomwhljqrV3MGUmRAU9oMS6ydu4l4k3M80EKvju3Ipw_m0HAVqPRzirlJSsQagpsqLr-KDMbZxncjlt56UpsiH5lIuAjgTVVqXPzeUBQScSvyYIegz75TxAGI5my75tvVB-gH0XJhOMTQq3kKogqbndCCAlNRBNr-rtLPCsWXbnwG7iyBCp3X3-IoqNonWAMg25e2lOrZpG6u5TRiWaOokW8l8_AWMoTZUvho4gzxzhzylbLY3Q" rel="noopener nofollow" target="_blank">https://amzn.to/2vqsSaK</a> 3. The Way of the SEAL by Mark Divine - <a href="https://l.facebook.com/l.php?u=https%3A%2F%2Famzn.to%2F2vmD1Fl%3Ffbclid%3DIwAR0zJtmf7d_-oCrZ1hxvMemS-OidhgLufFTY6QdGx8q8kdszj5wQc93xrzA&amp;h=AT3KKDj8iIkQImtcucTbm-YcxpZYmt72qXqPbjOPMu3QBSolwsnGNrr1GuAeOP4GbGgIgOXJWVtPdkRccHd3Xpx5p1yCl8K8xbC8z9aVw8LBy1e1ilqepLKnnUyr3QazcKHvXuGO5t5-3V5YAZLLljdhaOazf6_M7vwIKDaaWozUbvYJ73dw0qFjNPhnVOvR0n1z3vhgfzusqLhh4l00qW50NrVuh8OyZ3XgZrmDgIZRF9_PUw-5TkxnU2SUopkNtwAudK1JrrnH0WJZn_GP4ZMBANDQMrFnxes7Ew9O8aNS7gy55oUcm3US0SXBkmusltOILrtrB80UJdw6N1zjAvNzkgUMbv2_IG0meYbiF8yeBV3SxTeO-e_j8U24Jbcu84uxfny-T1Sd8eGY4NzQuH9AfxKkgZXz9RV_zp2tRdInJsG8Yz0ytA7_r__pl6NxXsArdZUSueVmLzrqMMZvwacYf7liKUhYv2GNvSEE8pEeE_w1IbijjV-QVRvFy6O-lZV1mPEoeOry-YcaLGPaz3tPunhLhDhYDMVKGN85poM9Jje9k_gzTdn4RbogolvhZ8N0-ixQ0Xs7xr-AvUprk17ZIxmh0atlwlAW2Ztb5Nmwml_vEkP3sAJzK8TZi-pXJflx13qYWEZuZGUZreTb7_U5nw3PGkcGrOS8dCOIRy-tJN2-cjhV7XTyHg" rel="noopener nofollow" target="_blank">https://amzn.to/2vmD1Fl</a> Lee’s 1. The Ideal Team Player by Patrick Lencioni - <a href="https://l.facebook.com/l.php?u=https%3A%2F%2Famzn.to%2F2vxgxlr%3Ffbclid%3DIwAR2Zoz-EKhBuNVbFjBNsSLqFZDJGGuXLhaYUZ6aTCVEqjbpL-NZuH4Uaxjw&amp;h=AT13gGicUEWsdeZnHWOYBfxSlxDzeNs95G_B8oF41ktXZH8RpuwxvvrZuCKnPw9EPFpm7JeuHFg6oyUQLgm446Gh8KorhscOM91HsIPW51oxoAyJ-751vaMoMFGiA6nIJvsMbgmO2pkaWTO1qfmIPZTdiyutk-Yw6QZ_xx2lurSxyhGynEaetbsx_ga3CaG0YSRkkE3dVyQRUvWPp_43SbHpWXJZIkcMet9hBaY31FwpsPgctileC7QvO7cl-LyVatSuHqpA-FgBsI74Dal2iREWE9LhcOzT1jnwTt6IxBSqRNRVEuYb2oQJs-k_1aj7POMKMXGZeUh8K8DsbGo4oSNgwHlWwHQBZB_Kbe8jIyE59Pcmmlx45TV0SgaE20t83zY2bFeoubO2EGAXhX7jxTzXUopxu_orN2Q2s4Pi4Yu5DWxWzP8Mld88pB8sH6qweC-R7J4d2ru6D6GGCcqwh3jQ3cbdlfWu0YzQ8sRbUjvj9T33IeE5z-fr69OKOTzDA6xkZOuS5gHss086KyubU0IwEh-ZlvbnA0IBD6xM_rRqyvfNMir0ejaqtUXEwMWzBN2iul1CDWc-uQm3-CxDM9iQxmGHz_qvc5FRmZcUKOiEmV8EU7HXP3fYsIQ6cQULsQZYUxTy3A90Nb0RcZKFxdkqfktAgSqOq5BDrr3IjuXE5Brsszpbxiipmg" rel="noopener nofollow" target="_blank">https://amzn.to/2vxgxlr</a> 2. Altered Traits by Daniel Goleman - <a href="https://l.facebook.com/l.php?u=https%3A%2F%2Famzn.to%2F2vxgAh7%3Ffbclid%3DIwAR3yr5kGPlTNkyCR35pNwRhUJLgV6ZiEPQg5kTZdNnAjywzU-Y7NV56aKGI&amp;h=AT3fnh33kuOpafIvo_2N531fBN0FX8O0hcycZYehjerSpATGU9YqUhwPIrvDt4qvsGzb-sAdmaCDN4mGu2lqqD9wA3uvFQjyHaDhXKs-zdMvsgRIM8QK16kJhHlBrKsUWl0blgD0rhwxlj_MNSiAIS8TmP0A3DvLtTOd3PYVMKzlscwB6AWXYwKcAYaO6GwSSIwmkcB2HN-RgRPiQhUKOzsSQg4AZ8lDgUUXBaOXp7HY4fmKmVwQ-TfoxGpzLKPsebfLP5fYsTOyOrKGf8V6GeEDCt5Ej-ajL5tFxDc3pnXqwLXFjkX2SFS-wdhUtowLHa0w7CY_W2BXJ4ieE4nCkpEh-mC77L66AKgPmBBat6fr9v9DrTTo0uob7eIHFiaRFMkEAUoxv161OEoeUGaOytXYy5A6QgSE_juNailiAyvHie_kS1bKC6fBtMks4eaMBxQ9bOdw_LgStGJd3KXFZCds21HKwmKby4nslG5fZVAYhmOwLWsUC6J0m0T7dQ1JiCX7t9tmbK2s7UY-IBDru1u0q6gXhDzI3Qih_9VVFZmYPGsh_UF0-3ETCURYioyhGOcjyMkFPqitIO3fGD99qRlGDHguZoPwCT4CJfgWVWwihkUFu8fRoQFNVeZw-aRO2Qdm8ReK6i4_rIhGTu7UiQnt188D5tF5GAu3a1oBrWQikcEOh0riF91MCQ" rel="noopener nofollow" target="_blank">https://amzn.to/2vxgAh7</a> 3. Atomic Habits by James Clear - <a href="https://l.facebook.com/l.php?u=https%3A%2F%2Famzn.to%2F2vnrZzN%3Ffbclid%3DIwAR28rbdj_Z7_ICi7zTUgXa5Ha58PvGaMB6zs1ibFzPllZk_01Jv3yJs6eo0&amp;h=AT2wdAFOgWUVpmkNR88Zei3yKr5qH7Kep3dTggfq0_oDOiZm4425dT9ju1kUyARoScEMAaYZJdL_LGIdXmdYPhWnE6pJToPejW-DBSAyR-xwYuTg4GLzY5NqiMCKzJRRj1PH2CmgPoBz6tKZr5FfYaEqzdukmKkcyKOy_L52mDOAmwf5TpI2Ei2dFt0SyiVpK4_ycJe9F-sO7GNn2Sr3UMSwyCHDI9rbjVOHnUdUGJQw1FHbs7oL5S73JU3aaP8PNCTdvbDEgCRqA27zibSUxU4FHwccZeWNQu1E2BJKDg_u_lsychVNJTnetnsFxnH_TPj9ZOWa9X6p1C3jqkRX6wj4H9uVSf9t41BfwTjO0IHHOlBWpkxR6jI1XfPQVbe-v8OQs2curfI5zVnMi5BvvA5Eo-fQz5KGMmb8lZuUfvQKYM3odc4xP8LCc1JC1a_X3hUT-BdsTYnjuFAkYzngwsnCk70P-DSk7yONHaOCa5sHKGPnz_AKPtYbnI-G0EFB7bfKhFRmmTmDTgsgP6yzZSL-NLjnv4iCzzEbq-jumP4xNXXEgYvskbqJW-2phWE5DvsOGezXJ4tx_20A_4WJ5DoLLhE6G33nv4AiubkOEc7C4JY5cULcumWsOASZ6jwoHFpwiANQ4n3AyvzKDhGixNvClfALReuMFwSAe-BmbuhbxktNMD_mAjpf6A" rel="noopener nofollow" target="_blank">https://amzn.to/2vnrZzN</a>

#030: Three Books That Changed Our Lives

It's a pretty incredible sequence of events. No L1, his CrossFit friends told him he would never get a job in the industry, he moved 500 miles from home, made 12 phone calls to 12 different CrossFit gyms, and one called him back... This episode is dedicated solely to introducing you to Coach Brandon and hearing his crazy story on how he found fitness, CrossFit, Virginia, and Ashburn CrossFit.  This is a happy story. A story that is the result of hard work and pursuing something you believe in, even when you don't know where to start. 

It's a pretty incredible sequence of events. No L1, his CrossFit friends told him he would never get a job in the industry, he moved 500 miles from home, made 12 phone calls to 12 different CrossFit gyms, and one called him back... This episode is dedicated solely to introducing you to Coach Brandon and hearing his crazy story on how he found fitness, CrossFit, Virginia, and Ashburn CrossFit.  This is a happy story. A story that is the result of hard work and pursuing something you believe in, even when you don't know where to start.

#008: Moving 500 Miles for a Job in CrossFit

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!

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!

#028: Setting Goals for Victory

The man behind the vision, Lee. Today we get to hear his story. This is a tough story that begins at 300 pounds, getting divorced, attempting to figure out single-parenting, while going through depression.  The result? These things lead Lee to creating Ashburn CrossFit, founding the "Beyond the Box" podcast, and changing hundreds of lives.  Here's the incredible man who created the vision and the place we call Ashburn CrossFit. 

The man behind the vision, Lee. Today we get to hear his story. This is a tough story that begins at 300 pounds, getting divorced, attempting to figure out single-parenting, while going through depression.  The result? These things lead Lee to creating Ashburn CrossFit, founding the "Beyond the Box" podcast, and changing hundreds of lives.  Here's the incredible man who created the vision and the place we call Ashburn CrossFit.

#023: Scaling Heart

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 - facebook.com/beyondtheboxpodcast/ Insta - instagram.com/beyondtheboxpodcast/?utm_source=ig_profile_share&amp;igshid=8hqbaslx5zx4   Ashburn CrossFit FB - facebook.com/ashburncrossfit Insta - @ashburncrossfit

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 - <a href="https://www.facebook.com/beyondtheboxpodcast/" rel="nofollow" target="_blank">facebook.com/beyondtheboxpodcast/</a> Insta - <a href="https://www.instagram.com/beyondtheboxpodcast/?utm_source=ig_profile_share&amp;igshid=8hqbaslx5zx4" rel="nofollow" target="_blank">instagram.com/beyondtheboxpodcast/?utm_source=ig_profile_share&amp;igshid=8hqbaslx5zx4</a> Ashburn CrossFit FB - <a href="http://facebook.com/ashburncrossfit" rel="nofollow" target="_blank">facebook.com/ashburncrossfit</a> Insta - @ashburncrossfit

#026: Q & A Part 2

The best podcast episodes on global issues affecting everyone. Covering topics such as the #metoo movement, climate change, the impact of technology and some of the biggest global issues facing us right now. For anyone interested in learning more about the world, and some of the issues we're facing, pick an episode below and start listening! Add episodes you're interested into your queue below!

Best Episodes on Global Issues

The best episodes for anyone looking to learn more about topics such as happiness, fulfillment, depression and psychology/mental health in general. With interviews with industry experts, personal stories of individuals, this topic has lessons applicable to everyone. Add episodes you're interested into your queue below!