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

@botoxandburpeespodcast host Dr. Sam Rhee talks with Mike Warren @mikewarren___ about going from a college football strength mindset to chasing real, repeatable fitness through CrossFit, competition, and triathlon training. We dig into the moment looking shredded stops feeling like enough, and why hard goals, smart fueling, and a strong gym community change how we show up in life.

• high school lifting basics versus learning movement and speed work
• the jump in quality from high school to college strength and conditioning
• completing 75 Hard then realizing aesthetics are not the same as fitness
• getting humbled in a first CrossFit class and falling in love with the challenge
• why triathlon training and “hard things” improve mindset, focus, and work

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

CrossFit Bison - https://bisoncrossfit.com/
Stan Efforting Vertical Diet - https://www.stanefforting.com/vertical-diet
Vitruvian Games - https://vitruviangames.com/
ATHX Games - https://athxgames.com/

We talk with guest Karenn Marin @karenn.mrn about how CrossFit becomes her anchor through a brutal stretch of life changes, from long-standing body image pain to a sudden family crisis and a fresh start in a new city.

The constant in her life is training, mentorship, and community, which helped her rebuild confidence, boundaries, and mental health one workout at a time.

• growing up non-athletic, extremely skinny, and self-conscious about body image
• a Peru hiking trip and the pandemic creating a wake-up call to build real fitness
• learning consistency the hard way, including injuries from training without coaching
• starting CrossFit to learn form, progress safely, and feel capable
• navigating divorce and a house fire, using the gym as a daily coping tool
• experiencing real support from new gym communities during crisis
• recognizing how toxic relationship dynamics can derail training and self-trust
• returning to CrossFit Bison, making friends, and unlocking rapid improvement

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

Guest David Syvertsen @davesy85 discusses the real stages of gym ownership, from the first dream to the day you finally trust other people to carry the culture.

Hiring, delegation, money, and friendship are all discussed, especially how we keep that internal barometer steady with shifting work and life priorities.

• the dreamer stage and the moment it becomes relentless doing
• why not knowing the full difficulty can be an advantage
• “burn the boats” commitment paired with family support
• growth and hiring: more people mean more problems
• the single trait we value most in coaches
• handing off your “baby” while staying accountable
• owner versus employee and the tension around pay and loyalty
• using role-reversal to deliver feedback without damaging relationships
• what is the fastest way to clear the tangle in work communications

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

We examine the future of CrossFit, focusing on the recent strategic moves of Rich Froning and Mayhem Nation. Discussing partnerships, including those with Jason Khalipa and Austin Malleolo, the episode delves into Mayhem's expansion plans, affiliate support systems, and the concept of 'Fitness Homesteading.' We address how these developments could affect CrossFit HQ and its affiliates, highlighting Mayhem's initiatives to provide valuable resources for gym owners. Rich Froning's views on the CrossFit Open and CrossFit Games, alongside the potential sale of CrossFit HQ, are also explored. Ultimately, we question how both Mayhem Nation and CrossFit HQ can coexist or even compete to elevate the sport and methodology of CrossFit.

#CrossFit #FitnessCommunity #MayhemNation #RichFroning #PodcastEpisode #FunctionalFitness #GymOwners #FitnessInspiration #TrainingTalk #FitnessRevolution #botoxandburpees

Travel Workouts: Fitness Tips and Routine Ideas on the Go

In this casual episode of Botox and Burpees, Dr. Sam Rhee shares insights and experiences on maintaining fitness while traveling. Drawing from 14 years of CrossFit experience, he offers practical advice on balancing workouts with the challenges of travel.

The episode includes tips on adapting gym workouts, being open to new fitness opportunities, and four specific travel-friendly WODs (Workouts of the Day): an adapted Outlast WOD, a go-to Tabata workout, the intense 'Hotel Hell', and the classic 'Cindy'. The host also emphasizes the importance of being kind to oneself and adapting workouts to suit the limitations of travel. Listeners are encouraged to share their own travel workout experiences.

"Hotel Hell" with Spealer and Khalipa - https://www.youtube.com/watch?v=q5yX9TaJIyM

#TravelFit #AdventureWorkout #HotelGym #FitnessOnTheGo
#CrossFitTravel #TravelerFitness #WorkoutAnywhere #StayActive #ExploreAndExercise #BotoxAndBurpees