The CrossFit Podcast

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] → https://crossfit.surveysparrow.com/s/CrossFit-Community-Stories/tt-PrkSJ [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=014 [https://crossfit.surveysparrow.com/s/The-CrossFit-Podcast---Feedback-Survey/tt-lf9Gf?ep=006]

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 [https://www.crossfit.com/nutrition-for-the-everyday-crossfit-athlete], 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 [https://www.crossfit.com/nutrition-for-the-everyday-crossfit-athlete] (New Course, led by Jocelyn) → https://www.crossfit.com/nutrition-for-the-everyday-crossfit-athlete [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] → https://crossfit.surveysparrow.com/s/CrossFit-Community-Stories/tt-PrkSJ [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=013 [https://crossfit.surveysparrow.com/s/The-CrossFit-Podcast---Feedback-Survey/tt-lf9Gf?ep=006]

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]: https://www.crossfit.com/education/about [https://www.crossfit.com/education/about]  * Stephane Rochet’s articles on CrossFit.com [https://www.crossfit.com/] * e.g., “Don’t Be Normal: Do CrossFit [https://www.crossfit.com/essentials/dont-be-normal-do-crossfit]” * Coaching GPP in CrossFit [https://www.youtube.com/watch?v=lof6v82gQOQ] (Conversation with Joe Alexander on the CrossFit Training YouTube Channel): https://www.youtube.com/watch?v=lof6v82gQOQ [https://www.youtube.com/watch?v=lof6v82gQOQ]  * The Technique article [https://www.crossfit.com/essentials/technique]: https://www.crossfit.com/essentials/technique [https://www.crossfit.com/essentials/technique]   * “Garage Gym” [https://library.crossfit.com/free/pdf/cfjissue1_Sep02.pdf] article from the CrossFit Journal: https://library.crossfit.com/free/pdf/cfjissue1_Sep02.pdf [https://library.crossfit.com/free/pdf/cfjissue1_Sep02.pdf]  * Chris Masterjohn’s article [https://www.crossfit.com/essentials/keep-muscle-lose-fat] on preserving muscle while dieting: https://www.crossfit.com/essentials/keep-muscle-lose-fat [https://www.crossfit.com/essentials/keep-muscle-lose-fat]  * The CrossFit charter [https://www.crossfit.com/essentials/mechanics-consistency-intensity-part-1-what-does-it-mean]: mechanics → consistency → intensity: https://www.crossfit.com/essentials/mechanics-consistency-intensity-part-1-what-does-it-mean [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] → https://crossfit.surveysparrow.com/s/CrossFit-Community-Stories/tt-PrkSJ [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=012 [https://crossfit.surveysparrow.com/s/The-CrossFit-Podcast---Feedback-Survey/tt-lf9Gf?ep=006]

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 [https://www.brainenergy.com/] – newsletter, case studies, and lifestyle tips: https://www.brainenergy.com [https://www.brainenergy.com/]  * chrispalmermd.com [https://www.chrispalmermd.com/] – academic publications and medical research * Nonprofit: The Phoenix [https://thephoenix.org/] – fitness-based recovery for people overcoming addiction: https://thephoenix.org [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] → https://crossfit.surveysparrow.com/s/CrossFit-Community-Stories/tt-PrkSJ [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=011 [https://crossfit.surveysparrow.com/s/The-CrossFit-Podcast---Feedback-Survey/tt-lf9Gf?ep=006]

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] → https://crossfit.surveysparrow.com/s/CrossFit-Community-Stories/tt-PrkSJ [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=010 [https://crossfit.surveysparrow.com/s/The-CrossFit-Podcast---Feedback-Survey/tt-lf9Gf?ep=006]