Botox and Burpees talks with longtime @crossfitbison member Mo Boak @mobee515 about how a return-to-office mandate forces a full reset of her workout routine and why she refuses to let fitness be the thing that breaks.

Mo shares how she shifts from midday classes to the 5 a.m. crew, stays durable through smart scaling, and builds real confidence over time.

• balancing work, commuting, and parenting without quitting training
• switching from lunch-hour workouts to a consistent 5 a.m. CrossFit routine
• using sleep and bedtime consistency as part of the program
• leaning on coaches and training partners to choose smart weights
• playing to strengths from running-based sports while building upper-body skills
• staying healthy through scaling, pacing, and leaving ego out of it
• raising kids around fitness habits and everyday functional strength
• focusing on body positivity and long-term progress over big goals
• best advice for new CrossFitters

#crossfitcoach #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #gymowner #HealthyLiving #GymLife #CrossFit #FitnessJourney #BotoxAndBurpees #podcast @botoxandburpeespodcast

We sit down with CrossFit Bison coach Adam Ramsden @w.a.ramsden to talk about how a “standards first” mindset evolves when you’re coaching real humans with real lives. We dig into how to protect honest reps for competitive athletes while still giving everyday members the grace to train, learn, and come back tomorrow.

• early coaching identity as the standards enforcer
• separating competitive expectations from community participation
• when to correct depth and lockout without stopping the workout
• handling leaderboard pressure and validating scores in class
• logging limited range of motion honestly without shame
• youth training philosophy focused on safe technique first
• why multi-sport builds athleticism better than only CrossFit
• athlete tools for better standards like warm-ups and filming reps
• dealing with eye rolls and pushback while keeping safety non-negotiable

#crossfitcoach #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #gymowner #HealthyLiving #GymLife #CrossFit #FitnessJourney #BotoxAndBurpees #podcast @botoxandburpeespodcast @crossfitbison

Sam Rhee sits down with Liz Tanzola @liz_tanzola, head coach at CrossFit Bison, to talk about how she goes from zero coaching experience to leading hundreds of classes plus an entire staff of coaches.

We dig into class prep, athlete cues, scaling decisions, and the harder part of the job: leading a coaching team with trust and honest feedback.

• starting coaching without experience and leaning on a desire to help people
• early nerves and the logistics of starting and ending class on time
• learning athletes through movement observation and individualized cues
• building a coaching workflow from program notes to the clock
• varying warm-ups based on workout length, intent, and room energy
• breaking down a sample class and utilizing smart scaling
• picking music that supports the workout and organizing playlists
• stepping into the head coach role and giving feedback to peers
• how to define coaching potential

#crossfitcoach #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #gymowner #HealthyLiving #GymLife #CrossFit #FitnessJourney #BotoxAndBurpees #podcast @botoxandburpeespodcast @crossfitbison