More than Fitness

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Latest Episodes:

Shelby Neal — Avoiding Burnout and Having Fun in CrossFit and Life Feb 24, 2024

"And that mental break is really important, too. … You have to sprinkle in some fun. You have to sprinkle in some things that make you feel good, otherwise you’re going to hate your life. You’re going to hate exercise and that’s going to fuel the dislike of health and fitness which is not the goal of CrossFit at all. It’s the opposite goal.”
Three-time CrossFit Games athlete Shelby Neal joins the “More Than Fitness” podcast with Adrian Conway to recount her experience at her individual Games debut and share her perspective on avoiding burnout in CrossFit.
A former gymnast, Neal started CrossFit when she was 14 and was hooked. She qualified for the CrossFit Games in the Girls 16-17 division twice (2016-2017) and made her individual Games appearance in Madison, Wisconsin, in 2023, after placing ninth at the North America East Semifinal.
In today’s episode, Neal describes her mindset and training ahead of last year’s Semifinals, and explains how refining movement technique and preventing game-day anxiety through practice helped her achieve her goal of qualifying for the Games.
She reflects on her experience at the finals, where she finished as the 19th fittest woman in the world as an individual rookie, and details how she’s been able to avoid burnout in CrossFit, despite starting at a young age.
Tune in to learn how Neal balances her full-time career as an orthopedic engineer and CrossFit athlete, why taking breaks and managing expectations is essential for growth, and how she came to work with Games perennial Brent Fikowski.
Stay until the end to hear Neal’s most memorable Open workout and why fitness should be fun.

Caroline Lambray — Coaching Everyday CrossFit Athletes and the Fittest Man on Earth Feb 13, 2024

“I’ve always wanted to change the world. … Sitting at the end of those 48 hours (at the Level 1), I was like, ‘This is how you change the world.’”
CrossFit Wonderland affiliate owner and Certified CrossFit Trainer (CF-L4) Caroline Lambray joins host Adrian Conway on the “More Than Fitness” podcast to share her story about becoming a CrossFit gym owner, changing lives, and coaching CrossFit Games champion Jeff Adler.
In 2023, Lambray became the first female coach to lead an athlete to the title of Fittest on Earth, coaching Adler — a five-time Games athlete — to his first championship. But when she first started CrossFit and took her Level 1, she thought her career would go in a different direction.
In today’s episode, Lambray dives into her passion for changing lives through CrossFit and its methodology. She details her experience coaching in other gyms, discusses her dream to be on the Seminar Staff, and expands on her desire to help people own their health journeys to be independent later in life.
Lambray opens up about meeting Adler, seeing his potential as an athlete, and becoming his coach. She explains how communication and asking questions strengthen their coach-athlete relationship, and shares the highs and lows of their CrossFit journey, leading up to his 2023 title.
Tune in to hear more on Lambray’s role as a coach to everyday athletes and to the Fittest Man on Earth, being an affiliate owner and wanting to change the world, and how and why CrossFit works for everyone.

Jason Grubb — Your Best Years Are Ahead of You Feb 02, 2024

“You can go all in on all this from Day 1 in CrossFit and it’s just going to be so, so good for you. But the reality is … behavior change and habit change can take some time. And it doesn’t all occur all at once. I didn’t do an about-face. I did a big U-turn — a big one years in the making — but CrossFit was the catalyst. Stepping into the gym the first time was the catalyst for that giant U-turn.”
Five-time CrossFit Games masters athlete Jason Grubb joins host Adrian Conway on the show for a candid, in-depth conversation about starting CrossFit, qualifying for the Games, making changes to his health and fitness over time, and the magic of being a masters athlete.
Although Grubb participated in gymnastics, soccer, and other sports growing up, he wasn’t very active for a large part of his adult life. In 2013 at 38 years old, he tried CrossFit at the recommendation of his sister-in-law and was all in.
Grubb qualified for his first CrossFit Games in the Men’s 40-44 division in 2018 and placed third overall after an athlete tested positive for PEDs. Since then, he’s earned the title of Fittest Man on Earth in his division four times (2019, 2021-2023).
In addition to his accolades as a CrossFit Games masters athlete, Grubb is also well-known for his incredible transformation and has served as inspiration for many starting their health and fitness journey later in life.
Tune in to hear from Grubb about standing on the Games podium for the first time, how he broke unhealthy habits to optimize his life in and outside of the gym, and the importance of being consistent with training and recovery for elite and everyday CrossFit athletes.

James Sprague — From Teen to Individual CrossFit Games Athlete Dec 22, 2023

“All these negative thoughts creep in of, ‘Man, you missed it by 1 point. Everyone's let down by you, James. Like this, this sucks.’ And I snapped out of that. … I got in the ring again.”
Three-time CrossFit Games athlete James Sprague joins the show to share his competitive CrossFit beginning, training with Matt Torres and Brute Strength, and transitioning from a teen athlete to individual.
Sprague started attending CrossFit classes as a teenager with his father, three-time CrossFit Games athlete Patrick Sprague. At the time, James was overweight but was inspired by his dad and the teens at the 2016 CrossFit Games to continue his CrossFit journey.Competitive by nature, James qualified for his first CrossFit Games in the teenage division in 2017 (Boys 14-15) and returned for his final year in 2019 (Boys 16-17). He qualified for Semifinals twice — missing the 2022 CrossFit Games by 1 point — and made his individual Games debut this year, placing 25th overall in the competition as a 21-year-old.
In today’s episode, James details his experience pursuing his own CrossFit Games career and the highs, lows, and growth he’s experienced on the competition floor.
He opens up about his relationship with coach Matt Torres, reflects on his Semifinals experiences — feeling no regrets — and celebrates the work he’s done to achieve his success in and outside of CrossFit.
Tune in to learn more about James, including how he balances life as an athlete during the holidays and how he’s preparing for the 2024 season.

Bethany Flores — Identity, Scaling, and Growth in Life and CrossFit Nov 10, 2023

“This year, I had to commit to a different way of thinking and training with a lot of uncertainty before seeing the fruits of my labor. It was very, very scary the way I had to train this year because I went into the season not even knowing if I was going to compete at all.”
Six-time CrossFit Games athlete Bethany Shadburne Flores joins the show to share her story of growth, finding self-confidence, working through injuries, and advocating for herself in and outside of the CrossFit gym.
Flores grew up as a gymnast and has competed in bodybuilding competitions, triathlons, half-marathons, and obstacle courses. She started CrossFit in 2015 and qualified for her first CrossFit Games in 2017. Most recently, Flores competed at the 2023 CrossFit Games after missing out on the 2022 season due to a back injury.
Over the years, Flores has experienced limitations both physically and mentally that forced her to make changes, adjust her training, and grow as a person and an athlete.
In today’s episode, Flores describes different injuries and setbacks she’s experienced throughout her athletic career, both physically and mentally. She opens up about the work she’s done to trust herself and the process, finding her identity outside of being an athlete, and adapting her training to fit her daily needs.
Flores dives into listening to your body and the importance of scaling workouts as needed to create longevity in CrossFit as a sport and a lifestyle.
Throughout the episode, Flores also talks about balancing her career as an athlete and her husband Randy’s career as a strength and conditioning coach for the Los Angeles Lakers, dealing with insecurities, and competing at the Rogue Invitational.
Tune in to hear more of Flores’ story.

Mike Kern — Not Just a CrossFit Athlete Oct 17, 2023

“You look at some of these masters, older than me … you can't believe they're in their 50s and 60s, and let alone what they look like, but what they're doing, too. It's amazing.”
Six-time CrossFit Games athlete Mike Kern joins host Adrian Conway on the show to share about his vast journey in CrossFit.
Kern started CrossFit at 36 years old at the suggestion of his wife. He signed up for his first Open competition in 2013 and was hooked. Two years in, he decided to pursue his CrossFit Level 1 Certificate and soon after, he joined the staff at CrossFit Garden City.
Kern made his CrossFit Games debut in 2016 in the Men’s 40-44 division and finished second. He repeated this feat in 2021 and 2022 in the Men’s 45-49 division, and most recently, Kern placed fourth in that division at the 2023 CrossFit Games in Madison.
In today’s episode, Kern tells his story of rekindling his desire to compete. He digs into why he became motivated to coach and how he juggles his roles in his family, and as an athlete, coach, and affiliate owner.
As a 48-year-old masters athlete, Kern dives into how his training has changed over the years, explains the importance of recovery and nutrition to optimize performance, and shares how he prepares for competition.
He also explains how CrossFit holds a big place in his family’s life and offers his perspective on the evolution of the sport.
Kern is co-owner of CrossFit Garden City. In addition to being a perennial Games athlete, he is a CrossFit Level 2 Trainer, a husband, and a father of three girls.
Follow Kern as he competes at the Legends Championship, Dec. 7-10, in Tempe, Arizona.

Anikha Greer — Overcoming Adversity in CrossFit Sep 18, 2023

“It’s hard for me to imagine making the Games because I haven’t so many times. … I don’t need to imagine the worst-case scenario. I’ve had it happen. … I need to think about the best possible thing I want to happen, and every day I need to chase that.”
Two-time Semifinal competitor Anikha Greer joins host Adrian Conway on the show to share her CrossFit journey from a teen competitor to an individual competitor, being points away from competing at the CrossFit Games, and learning to enjoy the process as an athlete.
Greer grew up riding horses competitively, doing gymnastics, and after watching Jackie Chan in “The Spy Next Door,” she chose to pursue Taekwondo. While taking an introductory lesson, Greer noticed a CrossFit class in session and was intrigued. At the suggestion of her Taekwondo instructor, she started taking teen classes.
Greer has been competitive in CrossFit as a teen and as an individual since 2018. She has been just shy of punching a ticket to the Games in both divisions.In today’s episode, Greer opens up about facing adversity as a competitive athlete, and learning and growing from the ups and downs in her career. She details the experiences she’s had that have helped shape her into the athlete she is today and shares some of the areas she continues to work on in and out of the gym.
Greer expresses her desire to be a top athlete, describes moving to Miami, Florida, from Canada and changing coaches, and gets candid about reframing her mind around limitations and setting expectations.
Tune in to learn more about Greer’s story and her CrossFit plans for the future.
Note: This episode was recorded prior to the 2023 NOBULL CrossFit Games.

Mark Moss — Uplifting & Connecting the Community Through Suicide Awareness Aug 23, 2023

Mark Moss, founder of UPLIFT and a CrossFit Level 2 Trainer, joins host Adrian Conway on today’s episode to share his story about bringing awareness to suicide prevention.
Moss lost his grandfather, a retired veteran, to suicide 10 years ago. Every year, he and his family would honor his grandfather’s legacy with a walk. But in 2022, Moss was encouraged by his wife to do something bigger and UPLIFT was born.
Through UPLIFT T-shirt sales and a special workout done nationwide, Moss has continued to pay tribute to his late grandfather, raise awareness of suicide, and connect others who have shared experiences and stories.
Tune in to today’s episode to hear more from Moss about how UPLIFT began, how to get involved with the fundraiser, and how the CrossFit community has embraced Moss and his cause.
The 2023 UPLIFT workout will take place Sept. 2 in affiliates nationwide. If you are an affiliate owner who would like to program the workout at your gym or if you would like to participate, follow Moss on Instagram at @moss_fit_ or visit www.upliftwod.com.
Proceeds from UPLIFT T-shirt sales will go to the American Foundation For Suicide Prevention. Buy yours here.
If you or someone you know is struggling, dial 988 for the Suicide and Crisis Lifeline, or dial 911 in case of emergency.

Jelle Hoste — Chasing Mental and Physical Challenges In and Out of CrossFit Jul 26, 2023

“I’ve been held back a lot of times in the past — sometimes in my power, sometimes not in my power — and … when I saw the (Semifinals) workouts … it was like, ‘This has to be the year.’”
First-time CrossFit Games qualifier Jelle Hoste joins the show to talk about his Semifinal performance, starting competitive CrossFit, and seeking out mental and physical challenges in CrossFit and in life.
Long-time national judo competitor Hoste started CrossFit at the suggestion of a friend. His frustration with being unable to perform certain movements as a lifelong athlete fueled his desire to continue the sport. After competing in CrossFit competitions and dedicating more time to training, he had his eyes set on the Games.
Hoste competed at the 2023 Europe Semifinal — his first Semifinal competition — and placed fourth out of the top 60 athletes in the region. He won three of the seven tests and was just 7 points outside of a spot on the podium.In today’s episode, Hoste describes his execution in each Semifinal test. He explains how he trained for the challenges of the competition, simulating various iterations of the tests so he could “fight easy,” especially as a taller athlete, once he was on the floor.
Hoste shares how he got his competitive start in CrossFit and retells the story of flipping his first tire. He also digs into becoming a national judo athlete for Belgium and why he chooses to remain a part-time IT consultant because of the balance and stability it brings to his life, despite being a high-level competitor.
Tune in to learn which of the seven Semifinal tests Hoste is most proud of, how he’s preparing for his first CrossFit Games experience, why he is “sensitive to challenges” and continues to pursue them.

CrossFit Torian Mayhem — Chasing a Spot on the Podium Jul 21, 2023

“You just know each other so well and you know what you’re good at, you know what you’re bad at, so therefore there’s no animosity. You don’t hold it against someone when they’re struggling.” —Royce Dunne
Members of the champion team of the 2023 Oceania Semifinal, CrossFit Torian Mayhem, join Adrian Conway on the show to talk about their Semifinals performance, and representing CrossFit Torian and Mayhem Athlete at the 2023 NOBULL CrossFit Games.
CrossFit Torian Mayhem — composed of captain Royce Dunne, Brandon Swan, Christee Bishop Hollard, and Marnie Sykes — has currently swept the 2023 Games season, winning the Open, Team Quarterfinal, and Semifinal in Oceania.
Despite coming together just this past year, the group has 10 years of CrossFit Games experience between them and they’ll be adding another to their resumes as one of the favorites to stand on the podium at the end of the weekend.
In today’s episode, the crew opens up about facing adversity at the Torian Pro Semifinal, and working together as a team to bounce back from an unexpected performance at the start of the competition.
The group provides insight on training and preparing for the Games as a team, and Swan shares how he optimizes his training during “dad hours,” as he balances work, family, and being a competitive athlete.
The foursome also express how being a part of the CrossFit Torian and Mayhem Athlete legacies fuels their fire to execute at their best in Madison, Wisconsin, and what success looks like to them at the end of the CrossFit Games weekend.
Listen in to learn more about how CrossFit Torian Mayhem came together, who is the biggest complainer on the team, and the cost of traveling for competition.

David Shorunke — Enjoying the Highs and Lows of His CrossFit Journey Jul 19, 2023

“I think because of how much of a grind it’s been to get to this point and the hurdles that I’ve had to overcome … when it comes to qualifying and everything that happened in 2020 and then also following Emma to the Games those two years and getting to see it from her perspective … getting to see that experience and combining that with what it's taken to get here, my only focus for the next period running up to the Games and including the Games is just to enjoy it. … Enjoy it as much as I can.”
Two-time CrossFit Games athlete David Shorunke joins host Adrian Conway on the show to chat about his Semifinal performance, qualifying for the Games after a long journey, and balancing life as a full-time athlete.
Shorunke grew up playing basketball and also rowed while studying exercise science in university. He was interested in joining the Royal Marines in the United Kingdom and began CrossFit as a way to test himself and prepare for the demands of the military.
After qualifying for the 2014 Europe Regional and finishing 10th, Shorunke decided to pursue CrossFit competitively.
Despite competing at the Games twice — once on a team in 2016 and once virtually in 2020 — Shorunke will make his first individual, in-person appearance at the 2023 NOBULL CrossFit Games this August.
In today’s episode, Shorunke reflects on his Europe Semifinal experience and his seventh-place overall finish. He describes the highs and lows, adapting to challenges during the competition, and bouncing back from less-desirable performances as he reviews the tests.
Looking ahead to the finale in Madison as a recent full-time athlete, Shorunke shares how he’s using his Semifinal experience to focus his training, opening up about the benefits of having dedicated time to work toward achieving his goals. He also gives insight on the differences between training as a competitive athlete and an everyday athlete as well as the importance of recovery.
Tune in to learn more about the ups and downs of Shorunke’s CrossFit journey, finding the “ultimate” companion in Games athlete Emma Tall, and what he’s looking forward to after his professional CrossFit career.

Kelly Baker Shirley — The Switch to Individual CrossFit Competition and Creating Balance Jul 14, 2023

“To be honest, I prefer going out as an individual. Sometimes it hurts a little bit less.”
Two-time CrossFit Games team athlete Kelly Baker Shirley joins the show to talk about her Semifinal experience, achieving balance as a competitive athlete, and the pressures of social media.
Shirley — more familiar to fans as Kelly Baker — recently qualified for her first individual CrossFit Games by finishing 10th at the North America West Semifinal. A competitor for many years, Shirley was an elementary school teacher prior to starting her CrossFit career. In addition to being a competitive athlete, she is also a nutrition coach.In today’s episode, Shirley reflects on her Semifinal performance, gives her take on her execution of the tests, and describes her decision to pursue individual competition.
She opens up about punching her ticket to Madison, Wisconsin, and gets candid about the reality of being a competitor in CrossFit, highlighting the physical and mental demands, and sacrifices athletes make to pursue their endeavors. Shirley also gives her opinion on the importance of maintaining balance and shares how she creates space to be present, nurture relationships, and stay grounded.
Later on the show, Shirley and Conway discuss the challenges and perks of having a social media presence, how to navigate negative comments and detractors, and the influence of social media on younger athletes.
Tune in to hear from Shirley about her “fulfilling” role as a nutrition coach, why her recent wedding and honeymoon came at the perfect time, and her CrossFit beginnings.

Dallin Pepper — Keeping the Competitive Fire Lit By Finding Balance Jul 12, 2023

“I’m not gonna work out for fun. That sounds kinda dumb.”
Three-time teen CrossFit Games champion and 2022 individual Games competitor Dallin Pepper joins the show to share his inspiration for starting CrossFit, pursuing individual competition, and qualifying for the 2023 NOBULL CrossFit Games.
Despite encouragement from his father, uncle, and other members of his family, Pepper decided to start CrossFit after watching the teen division at the 2015 CrossFit Games. He started working out of the family garage with his dad and in 2017, he became the champion in the Boys 14-15 division in his Games debut.
He repeated that feat in 2018 and 2019 in the Boys 16-17 division and qualified as an individual for the first time in 2022, placing 19th among the fittest men in the world.
After a third-place finish at the 2023 North America East Semifinal, Pepper will return to Madison for his second individual Games appearance.
In today’s episode, Pepper dives into his Semifinal experience and performance. He describes his approach to executing his plan — created with the help of his coach Matt Torres, owner of Brute Strength — to maximize his performance and run his own race.
He also talks about focusing on growth, working on weaknesses, and trusting the process as a competitor.
As a former teen athlete, Pepper gives insight into his continued effort to find balance in his life and keep his competitive fire lit as he pursues his individual CrossFit career.
Tune in to hear Pepper’s thoughts on training for the Games in Naples with other Games-bound athletes Danielle Brandon, James Sprague, and Emma Cary, managing expectations as an athlete, and the lessons he’s learned over his CrossFit journey.

Rebecka Vitesson — Qualifying For Her First Individual CrossFit Games Jul 07, 2023

“The way that we always approach if you want to go to the Games is, ‘You need to work hard. You need to be head down and just grind,’ but I figured out what works best for me is just be playful with things. Be more laid back and see things as … ‘Let’s have fun.’ For me, it was about finding which kind of pressure works for me.”
Two-time CrossFit Games team athlete and first-time individual Games qualifier Rebecka Vitesson joins the show to share her Semifinal experience, how she became a competitive CrossFit athlete, and how she came to work with coach and two-time Games athlete Andre Houdet.
Vitesson — a former basketball player and gymnast — started CrossFit at the recommendation of a friend after incurring an ACL injury. After participating in local competitions on a team and as an individual, she decided to pursue CrossFit competitively.
Vitesson competed at the CrossFit Games on a team from 2017-2018 and most recently punched her first individual ticket by taking 11th at the 2023 Europe Semifinal.
In today’s episode, Vitesson gives a detailed description of her Semifinal experience and the mental training she’s put in to optimize her chances of qualifying for the finals. She describes her performance in each test, offers her opinions on the programming, and opens up about enjoying the journey and leaning into the pressures of competition that fire her up.
Vitesson also talks about working with Houdet — who qualified for the Games this year with team No ShortCuts CrossFit — and the benefits of working with a coach who is also a competitive athlete.
A former affiliate manager, Vitesson explains why she decided to leave the position to focus on being a full-time athlete and how that decision impacted her performance and allowed her to better manage the demands of being a professional athlete.
Tune in to learn more of Vitesson’s story, her expectations for the 2023 season, and the impact she hopes to have on the CrossFit community.

Jake Douglas — Consistently Showing Up in Life and CrossFit Jul 05, 2023

“I’m not the guy who (came) in and bust the door down overnight, but I’m the guy that kept showing up.”
Affiliate owner, father, and first-time CrossFit Games qualifier Jake Douglas joins the More Than Fitness podcast to chat about his Semifinals performance, fatherhood, and the challenges of being a business owner.
Douglas was introduced to CrossFit by his high-school physical education teacher who encouraged him to train together. Douglas eventually began training alone, but was joined by some friends who ultimately out-grew the garage. Some years later, Douglas — who was a full-time plumber at the time and loved the sport — decided to lease the space next to his job and opened up Snake CrossFit.
In addition to being an affiliate owner, the Australian native is a dad, a multi-year competitive CrossFit athlete, and recently punched his first ticket to the CrossFit Games after placing third overall at the 2023 Oceania Semifinal.
In today’s episode, Douglas reflects on his Semifinal experience and the moment he knew he was headed to Madison. He also touches on the balancing act of being an affiliate owner and a competitive athlete, and details how relinquishing control of parts of his business helped him focus on his athletic pursuits.
Douglas also opens up about his relationship with his daughter and being a role model for her through his actions, not his words.
Also in today’s show — one of host Adrian Conway’s favorites — find out Douglas’ opinions about the Semifinals tests, which Open workout he did four times, how he’s grown with HWPO, and why he continues to show up and be resilient in life and in CrossFit.

Kelly Kelly — All In Jun 28, 2023

“I very quickly realized that coaching wasn’t something that was taking extra energy away from my ability to be an athlete, but it was enhancing it. It was giving me more reasons to love what I was doing.”
CrossFit Level 3 Trainer and three-time Semifinal competitor Kelly Kelly joins host Adrian Conway on today’s episode to talk about the balance between competitive athlete and coach, her CrossFit beginnings, and preparing for the CrossFit Level 3 Certification.
Kelly was a competitive collegiate soccer and water polo player, and she found CrossFit in 2010 when she walked into a larger gym that was running an affiliate within the building. She was immediately drawn to the class atmosphere when she saw the members laughing and high-fiving each other, despite being hesitant about the barbell work.
Kelly’s competitive CrossFit career started after she decided to compete in a team competition “just for fun.” After realizing she wasn’t “capable of competing ‘just for fun,’” Kelly made the decision to pursue competitive CrossFit.
A lifelong learner, Kelly eventually took the CrossFit Level 1 Course, began coaching, and is now a Certified CrossFit Level 3 Trainer, coaching at CrossFit UP in Santa Cruz, California.
In today’s episode, Kelly opens up about her athletic background and working through injuries before and after finding CrossFit. She explains how her mindset has changed over the years, highlighting the importance of rest and recovery, and finding balance.
Kelly also details her road to becoming a CrossFit Level 3 Trainer. She tells the story of why and how she pursued the certification, and shares how her experiences as a coach and an athlete have helped her be a better coach for her members, and in turn, a better CrossFit athlete.
At the recording of this episode, Kelly was weeks away from competing at the North America West Semifinal. She gives her perspective on the Semifinals tests, details how she prepared for the competition, and explains why even CrossFit coaches — who are also athletes — need coaches.Kelly — formerly Kelly Clark — placed 38th among the fittest individual women at the North America West Semifinal.

Austin Malleolo — Finding Purpose Through CrossFit Jun 21, 2023

“I look at the opportunity to have done so many seminars, to have traveled the world into so many gyms, and meet so many people — it is something that has such a profound impact on my life in the sense of what I learned, the people I was able to interact with, and the other trainers. … When you’re around people that chase excellence, that want to be the best, that want feedback, that are willing to give you feedback, you cannot be complacent. You have to be better.”
General Manager of Global Affiliates Austin Malleolo joins the show and shares his journey discovering CrossFit, joining the Seminar Staff, and helping CrossFit affiliates grow and flourish in his current role.
Malleolo was introduced to CrossFit while working as a personal trainer. He took on benchmark workout Fran and was drawn in. He began researching and learning more about the sport, wanting to be more involved and ultimately became a competitive athlete, affiliate owner, and coach. While coaching, finishing his degree, and training for the Games, Malleolo made his Games debut in 2016, placing sixth overall.
After emailing Dave Castro with a request to intern, Malleolo eventually joined the Seminar Staff and began teaching CrossFit seminars worldwide, while also balancing his competitive career. He has taught over 400 Level 1 and Level 2 seminars, and at one point averaged 40 seminars a year.
In today’s episode, Malleolo opens up about finding his purpose through CrossFit and explains his path to becoming the General Manager of Global Affiliates, sharing stories, experiences, and wisdom he’s gained along the way.
He also describes his role in growing, developing, and better-serving affiliates and the community, and gives insight into CrossFit’s vision and trajectory for the future.
Learn more about Malleolo’s CrossFit career, as an athlete and a staff member, and don’t miss his answers to the Final Five at the end of the podcast.
In addition to being a husband and father, Austin Malleolo is a seven-time CrossFit Games athlete, a former multi-affiliate owner, a CrossFit Seminar Staff Trainer, and holds the highest CrossFit coaching certification — Certified CrossFit Level 4 Coach (CF-L4).

Will Moorad — Facing Adversity Head On Jun 14, 2023

“I still have that fire to compete with the best in the world.”
Four-time CrossFit Games athlete Will Moorad joins the show to discuss his evolution in CrossFit, facing and learning from personal challenges, and his life-long commitment to sports.
Moorad competed at his first Regional in 2013 and made his Games debut in 2014. In 2017, when he was 27, he was diagnosed with a kidney disease and stepped away from the sport as advised by his doctor. Over a year later, Moorad learned he was misdiagnosed and returned to competitive CrossFit. He competed at the Games three more times since then.
In today’s episode, Moorad reflects on his 10-year CrossFit career and his growth as an athlete. He dives into his kidney disease misdiagnosis, explaining how his use of over-the-counter pain relief medication caused acute kidney failure, and explains how his experience led him to seek healthier ways to recover. He also draws attention to the lengths athletes might go to stay competitive in a sport.
Later in the episode, Moorad opens up about his wife’s breast cancer diagnosis which came after competing at the 2021 CrossFit Games. He offers perspective on the emotional toll of dealing with adversity, how that shared experience with his wife created a stronger bond between them, and how he used that emotional and mental challenge as fuel and motivation to continue training — a request from his wife.
Learn more about how Moorad faces personal challenges in and out of the arena head on, how he came to train with Tia-Clair Toomey and the PRVN crew, and how he’s preparing to qualify for his fifth CrossFit Games.
Note: This episode was recorded prior to Moorad’s performance at the 2023 North America East Semifinal. He finished sixth overall in the competition and has qualified for his fifth CrossFit Games.

Lazar Đukić — Putting Serbia On the CrossFit Map Jun 01, 2023

“It was a real struggle coming from a small country that didn’t have a single CrossFit box when I started. … As I progress through the sport, the community and Serbia progress also. I feel very blessed to be somebody that is charging the way, making it easier for everybody else.”
Two-time CrossFit Games athlete Lazar Đukić joins host Adrian Conway on the “More Than Fitness” podcast to share his CrossFit start, the impact he hopes to have on the youth in Serbia, and preparing for the 2023 season.
The six-time Serbia National Champion and former water polo player started CrossFit during a student work trip in the United States. His roommate was familiar with the sport and invited him to do CrossFit Hero workout Murph.
Đukić was hooked. When he returned to Serbia, he bought some equipment and started training at home.
Đukić qualified for the 2019 CrossFit Games as the National Champion of Serbia but declined his invitation. He instead made his Games debut in 2021, finishing ninth place overall, and returned in 2022 after winning the CrossFit Lowlands Throwdown Semifinal.
In today’s episode, Đukić opens up about the struggles he faced as the first CrossFit Games Serbian athlete to pave the way for others in the sport. He hopes his success in CrossFit will serve as inspiration for others in his homeland and plans to coach Serbian athletes at the Games in the future.
Vying for a ticket to Madison, Đukić describes how his training has changed for the 2023 season to avoid burnout early on and discusses the benefits he’s seen in working with specialty coaches. He also shares how his performances in off-season competitions fueled his drive to come back mentally and physically stronger this year.
Listen in to learn how to properly pronounce Đukić’s name, why Open Workouts 19.1 and 20.5 stand out, and why 2023 will be his best year yet.
Watch Đukić — currently ranked fifth worldwide — compete at the Europe Semifinal in Berlin, June 1-4.

CrossFit East Nashville PRVN — Pursuing the Affiliate Cup May 29, 2023

“We’ve got one goal in mind.” — Tim Paulson
Andrea Nisler, Taylor Williamson, and Tim Paulson — three of the four members of CrossFit East Nashville PRVN — join the show to chat with host Adrian Conway about their pursuit for the 2023 Affiliate Cup.
Team PRVN — Nisler, Williamson, Paulson, and Tola Morakinyo — came together for the 2023 season. While all of the members have years of CrossFit Games experience, this is Paulson’s first season as a team competitor.
Nisler and Williamson have previously won the Affiliate Cup with four-time Fittest Man on Earth Rich Froning and Morakinyo is a four-time Games team athlete, most recently competing with two-time Fittest Woman on Earth Annie Thorisdottir and CrossFit Reykjavik at the 2022 Games.
In today’s episode, the crew tells the story of how the team came together. Paulson explains why he couldn’t pass on the opportunity despite feeling like he hasn’t hit his potential as an individual athlete and the group sheds insight on how they have been preparing for the season to execute their goal of winning the CrossFit Games.
The group also gets candid about the demands of being competitive athletes, and finding and creating balance in their personal lives. Nisler and Paulson explain their decision to make 2023 their final competitive season, and Williamson opens up about the trade-offs and sacrifices she has made over the years as a student and competitor.
Tune in to hear the team’s opinions on the 2023 season tests, the evolution of team competition in CrossFit, and how they stay focused to beat their competition.
This episode was recorded prior to the 2023 North America East Semifinal. CrossFit East Nashville PRVN won the competition with three first-place finishes.

Adam Neiffer — Happy, Hungry, Awesome May 26, 2023

“Justin is just a very unique individual. Early on, I think it was hard to put your finger on … what’s possible for this guy, but I am really, really, really excited to find out. We’ve had the opportunity to coach a lot of athletes over the years in our affiliates, and the rate at which Justin could learn and implement things and improve is just something I have never seen before.”
Owner of CrossFit Fort Vancouver and CrossFit Level 3 Trainer Adam Neiffer sits down with host Adrian Conway to share his wisdom and experience as a former competitive athlete, an affiliate owner, and coach to two-time Fittest Man on Earth Justin Medeiros.
Neiffer was introduced to CrossFit by his brother who came across the sport online. Having grown up playing sports, including football, Neiffer thought he was “pretty fit,” but was quickly humbled after taking on his first CrossFit workout Angie.
Neiffer went on to be a 10-time Games team competitor with CrossFit Fort Vancouver — a 14-year-old affiliate — and won the Affiliate Cup in 2010. In 2019, he began working closely with Medeiros, coaching him to his Games debut in 2020 and through his back-to-back championship seasons (2021-2022).
In today’s episode, Neiffer opens up about his personal CrossFit journey — competing as an athlete, becoming a business owner, and mentoring coaches and athletes at his affiliate.
Pulling from his experience, he explains how he’s created a “happy, hungry, awesome” environment at CrossFit Fort Vancouver to elicit a positive change for coaches and members of the community. He also shares what makes working with two-time Games champion Medeiros so special.
Tune in to today’s enlightening episode to learn more from Neiffer’s experiences in the sport, how and why he fell in love with CrossFit, and how CrossFit has been influential in other parts of his life, especially as a wildland firefighter.

Lauren Fisher — Grown Strong May 25, 2023

“I’ve constantly learned from the people I’m around. … I feel like you learn so much from, not just coaches, but I think from training partners. And I think that in itself is so valuable compared to just training by yourself, following a program. … It might work for some people, but that doesn’t work for me. I need to be around other people.”
Multi-year CrossFit Games athlete and business owner Lauren Fisher joins the show to share her experience as a professional CrossFit athlete, competing with Annie Thorisdottir and CrossFit Reykjavik, and starting Grown Strong.
Fisher grew up playing team sports and did her first CrossFit workout in 2008 after her brothers convinced her to train with a coach at a local gym to help with her basketball training. The intensity, competitiveness with herself and the time cap, and enjoyment left Fisher hooked.
By 2012, Fisher qualified for the Northern California Regional — her first — and placed 12th overall. A year later, she competed at the CrossFit Games with team CrossFit Invictus, finishing seventh. Fisher went on to compete at the CrossFit Games six more years — four as an individual and three on a team.
On today’s episode, Fisher opens up about starting CrossFit and her evolution through the sport. She shares memories and wisdom gained competing and training alongside more experienced athletes as an individual, competing as a team member, and working with experienced coaches and athletes in the space to improve her training.
Fisher also gets candid about the demands of having a social media presence and the challenges of balancing expectations from sponsors, growing her brand, and staying connected to her fans and community.
Tune in to find out how Fisher and two-time Fittest Woman on Earth Annie Thorisdottir connected about becoming teammates for the 2022 CrossFit Games, how her business Grown Strong is designed to help women grow mentally and physically stronger, and how Fisher is gearing up for the 2023 season.
Although she lives in San Diego, Fisher is currently training at Training Think Tank and will compete at the North America West Semifinal as an individual on May 25-28.

Eric O’Connor — Skeptic Turned CrossFit Flowmaster May 24, 2023

“We have such a big pocket of people … that are unhappy. Chronic diseases … more than what it should be. … If there’s a way to hopefully reach them and get them more involved in a box, I think that the CrossFit affiliate saves lives.”
CrossFit Seminar Flowmaster and former Games athlete Eric O’Connor joins host Adrian Conway on the podcast to share his experience of becoming an integral part of CrossFit HQ.
O’Connor was introduced to CrossFit in 2006 by multi-year Games athlete Chris Spealler.
O’Connor — a former collegiate wrestler — enjoyed the workouts, but was skeptical. It wasn’t until he started researching CrossFit and exploring The Journal that he was all in on the methodology and the sport.
In 2008, O’Connor decided to take his Level 1 and began coaching. He eventually pursued his Level 2, interned on the Seminar staff, and now holds the highest CrossFit coaching certification — Certified CrossFit Level 4 Coach. Over his career, he has taught more than 450 CrossFit courses.
In this episode, O’Connor dives deeper into his CrossFit \story. He describes his journey as an athlete and coach through CrossFit’s evolution, gives insight into coaching as an introvert, and discusses the benefits of feedback and being a continuous learner.
He also explains his previous and current involvement in the company, from content creation to being a head judge to mentoring future CrossFit trainers.
As always, stay to the end to hear O’Connor’s answers to Conway’s Final Five.
Additional Resources
Become a CrossFit Trainer → https://www.crossfit.com/certificate-courses/level-1
Read “What Is Fitness?” → https://journal.crossfit.com/article/what-is-fitness
Explore the CrossFit Level 1 Training Guide → http://library.crossfit.com/free/pdf/CFJ_English_Level1_TrainingGuide.pdf

Alex Gazan — Staying True to Who You Are May 17, 2023

“Unpopular opinion, but I like (the 2023 season programming). I like the twists and the turns. … I like when we get thrown new things.”
Alex Gazan, currently ranked 29th in the world, joins host Adrian Conway on the podcast to talk about joining Underdog Athletics, finding balance as a competitive athlete, and her experience at her CrossFit Games debut.
Gazan started CrossFit in 2017 at the encouragement of her high-school physical education teacher, who saw her potential. She signed up for her first Open in the Girls 16-17 division in 2018, and by 2022, she had qualified for her first CrossFit Games after finishing fourth at the Granite Games.
Gazan placed 24th in her Games debut.In today’s episode, the three-time Semifinalist shares her CrossFit beginning and how she came to work with Justin Cotler of Underdogs Athletics. Gazan opens up about the lessons she’s learned about herself as an athlete and the sacrifices competitive athletes make, especially during the peak of the season.
Gazan, who has always had a competitive spirit, describes her experience competing at the 2022 Granite Games and the Games, and touches on the differences in atmosphere between in-person and online competition.Tune in to hear how Gazan feels about the programming this season, her favorite pastimes, and navigating the demands of the CrossFit season as a wife, athlete, and coach.
In the 2023 season, Gazan placed fifth worldwide in the Open and second on the North America West leaderboard in the Individual Quarterfinal. Watch Gazan compete at the North America West Semifinal May 27-29.

Ep. 016: Noah Ohlsen — Happy, But Hungry May 10, 2023

“No regrets. I think (2019) was an awesome year. … I could reflect on that and be like, ‘Man, that was the year that I almost won’ and be disappointed and have it always be bittersweet, but I like to look back on that as the year that I took second and the year that I got on the podium for the first time and just celebrate that because that was a huge goal of mine to begin with.”
On today’s episode, nine-time CrossFit Games athlete Noah Ohlsen opens up about his final year as an individual athlete and his decade-long CrossFit career.
Ohlsen started CrossFit in 2010 after seeing a poster of a “shredded” Guido Trinidad and thought, “I want to look like that guy.”
He made his Games debut in 2014 while pursuing his master's degree at the University of Miami, and placed eighth that year. Ohlsen has qualified for the Games every year since and had his best placement in 2019 — second Fittest Man on Earth.
In today’s episode, Ohlsen shares some of his favorite moments from his career and reflects on the lessons he’s learned, the relationships he’s made, and the kind of athlete he’s become and wants to be remembered as. He gets candid about pressures, expectations, and insecurities as an athlete and the demands of training competitively on the body and the mind.
Ohlsen also explains why this season will likely be his last as an individual and teases the possibility of becoming a team competitor in the future with friend Chandler Smith.
Tune in to learn about Ohlsen’s evolution in the CrossFit space, why he’s ready for a change, and what the future holds.

Ep. 015: Becky Harsh — Strong, Capable, Healthy May 03, 2023

“Being part of Seminar Staff is the hardest I’ve ever worked to get a job and the hardest I’ve ever worked to keep a job. It matters because of the respect I have not only for CrossFit and its methodology but the people I get to work with. We raise each other up and we expect a lot from each other. It’s a constant state of sharpening the sword.”
CrossFit Athlete Communications Manager Becky Harsh joins the show to explain her role, detail her path to becoming a part of the community and company, and express her love for all parts of the sport.
Harsh completed her first CrossFit workout in 2006 at the suggestion of a trainer who worked for her when she was a personal-trainer manager at a gym. The unexpected experience of feeling “unfit” left the former high-level swimmer wanting to learn more.
Eventually, Harsh found CrossFit.com, took the Level 1 Certificate Course in 2007, and went on to take the Level 2 the following year. After years of volunteering as a judge at CrossFit events, Harsh was granted an internship to become part of the Seminar Staff, and just last year, she became a liaison between competitive athletes and CrossFit as the Athlete Communications Manager.
In today’s episode, hear from Harsh as she describes the many hats she wears in her current role to help strengthen the communication and relationship between CrossFit and athletes.
Also learn more about her CrossFit beginnings, her experience being coached by well-known CrossFit names like Greg Glassman and Nicole Carroll at her Level 1 and 2 courses, and her driving force for becoming more involved in the CrossFit space.
In addition to being CrossFit’s Athlete Communications Manager, Harsh is also a wife, mother of two boys, a CrossFit Level 4 Coach, and a CrossFit Seminar Flowmaster.

Ep. 014: Jason Khalipa — As Many Reps As Possible Apr 26, 2023

“You could be competing and it’s so easy to want to kind of like hermit up in the corner, but if you make yourself accessible, you’d be so shocked at like how meaningful it is for these people who are there who come watch you at the CrossFit Games just to give them a little bit of time and take a picture. It’s so meaningful to them. I would encourage any athlete listening to remind themselves — I told myself a long time ago I’d never say no to a picture or whatnot because without the fans the sport would not be able to be there, and I think that it’s important that they feel the love so that it continues to snowball, to get more and more fans engaged in the sport.”
The 2008 Fittest Man on Earth Jason Khalipa joins the More Than Fitness podcast to chat with host Adrian Conway about his experience as a competitive CrossFit athlete, being an entrepreneur, and spreading CrossFit across the world.
Khalipa is a well-known name in the CrossFit space and fitness community with a resume that speaks for itself. In addition to being the 2008 CrossFit Games champion, he is a three-time Games podium finisher, an eight-time consecutive Games athlete, the recipient of the 2009 Spirit of the Games award, founder of NCFIT, a CrossFit Level 2 Trainer, and a multi-business affiliate owner. He is also a husband, a father of two, an author, and a philanthropist.
Khalipa found CrossFit in 2006 and has been passionate about bringing awareness to and growing the sport since.In today’s episode, Khalipa recounts stories from his years as a competitive CrossFit athlete, including winning the Spirit of the Games award and competing on Team USA from 2012-2014 during the Invitational, and opens up about some of the most grueling events he’s experienced at the CrossFit Games.
He also shares his journey of opening CrossFit Santa Clara, his first affiliate, and growing his business worldwide while being a professional athlete. Passionate to help CrossFit affiliates and athletes expand and thrive, Khalipa offers advice about connecting with the CrossFit community, driving engagement and interest, and implementing better business practices in the affiliate.
Learn about Khalipa’s AMRAP mentality, his current training schedule, which includes jumping into classes at his affiliate and jiujitsu, reaffiliating with CrossFit, and the impact he hopes to have on CrossFit coaches and subsequently, the CrossFit community.

Ep. 013: Dave Eubanks — Keeping Score for the CrossFit Games Apr 19, 2023

“My first Fran time was just over 20 minutes. It’s better now, but strict L-sit pull-ups, probably three thrusters at a time … but I just kept doing (CrossFit) because I realized, hey, whatever I’ve been doing wasn’t helping me up until this point, so I need to do more of this stuff.”
Long-time member of the CrossFit staff Dave Eubanks joins the podcast to share his story of finding CrossFit, working his way up to Senior Manager of Competition, and balancing the criticism that comes with leading scoring.
Eubanks — who was a personal trainer at the time — first found CrossFit in 2007 through a short blurb in a magazine he picked up while waiting for his grandmother to get her bloodwork done. He spent the weekend reading the CrossFit Journal and was hooked.
Eubanks took his Level 1, opened an affiliate, and then pursued his Level 2, which led to a position on the Seminar Staff. After success in other roles within the space, he was asked to head Scoring for the CrossFit Games.
In addition to leading the competition team, managing video submissions, and reviewing scores during the Games season, Eubanks has also been a prominent figure in creating the new Worldwide Ranking System.
Listen in as Eubanks reminisces about his experience training CrossFit for the first time, shares stories from his Level 1 and Level 2 courses, being taught by well-known names like Nicole Carroll and Todd Widman, and details his CrossFit career.
Learn how CrossFit and the competition team are working toward growing and progressing the sport, and providing athletes and the community with a great experience through all stages of competition.

Ep. 012: Elijah “EZ” Muhammad — Getting the Job Done Apr 05, 2023

Whether it’s providing for his family, training as a competitive athlete, or empowering and educating underserved youth, Elijah Muhammad puts forth the effort to get the job done.
Two-time Games athlete, multiple CrossFit affiliate owner, and co-founder of Project Onyx Elijah “EZ” Muhammad joins today’s “More Than Fitness” episode for an open conversation about balancing life as an athlete and father, giving back to the community, and diversity in CrossFit.
In addition to being a competitive athlete, Muhammad is a husband and a father of four. After playing Division 1 basketball, he started CrossFit with the encouragement of his college coach who believed Muhammad could excel in the sport.He met and worked closely with Regional and Games athletes, including Rich Froning, learning from their experiences. He became a well-known name in the CrossFit space, not only for his fitness and accolades but also as one of the few competitors representing the Black community.
But Muhammad’s reputation extends far beyond the competition floor.
Understanding that underrepresented and underserved people of color face racial disparities in health and fitness, Muhammad co-founded Project Onyx with partner Patrick Ford to help eliminate those barriers and empower the underprivileged youth in his local community.
After some time away, Muhammad is now working toward qualifying for the Men’s 35-39 division for the 2023 season.
In this episode, hear more from Muhammad about how he leveraged his fitness ability and CrossFit knowledge to not only provide for his family — his main priority — but also to empower the kids in his community through health and fitness education, mentorships, and connection.Learn more about Muhammad’s experience as a person of color in CrossFit, diversifying the space, and being present as a father and husband.
If you are interested and in a position to support, learn more and donate to Project Onyx here → https://www.projectonyxdsm.com/donations
Watch "Project Onyx Is Making A Difference" → https://www.youtube.com/watch?v=-KLt28QVO5M
Watch "EZ Muhammad Co-Founds Project Onyx to Eliminate Racial Health Disparities" → https://www.youtube.com/watch?v=hocNPvN-Y5Q

Ep. 011: Kyle Kasperbauer — Going for the Win Mar 29, 2023

“There’s no ending to fitness, but fitness compared to competitive fitness is a whole different ball game.”
Ten-time CrossFit Games qualifier, father, and affiliate owner Kyle Kasperbauer joins host Adrian Conway on today’s episode of More Than Fitness to chat about balancing life as a competitive athlete, a parent, and a business owner.
Kasperbauer is a former collegiate running back who started CrossFit in 2009 as a way to continue scratching his competitive itch. His sports background, combined with the knowledge he gained with CrossFit training and working with a coach, allowed him to find success and longevity in the sport, competing at the Games as an individual, team member, and masters athlete throughout his career.
After shoulder surgery in 2014 prevented him from competing in the following CrossFit season, Kasperbauer continued to pursue his love for fitness by opening up CrossFit Kinesis. With the help and support of the team around him, he was able to pursue a Games qualification in the masters division, while still managing his affiliate and being a father of two. Kasperbauer went on to win the Men’s 35-39 division three times — 2017, 2018, and 2021.
“Masters division is no joke,” he says.
In this episode, learn more about the commitment and sacrifices Kasperbauer made as a competitive athlete, and how his training and mindset shifted from an individual competitor to a masters competitor.
Find out how the CrossFit Level 1 course empowered him as an athlete and coach, how a good coach helps others grow outside of the gym, and why he has no regrets about hanging up his competitive shoes to prioritize his family and personal life.
As always, listen to the end of the podcast to hear Kasperbauer’s most memorable Open workout, the impact he hopes to leave in the world, and why you get more than just a “box with equipment” at CrossFit Kinesis.

Ep. 09: Ben Smith — Learning From Success, Failure, and Others Mar 16, 2023

“I just love training. I love pushing myself. I wanted to find the boundaries. I wanted to be that test subject to see what I was capable of. I still do love it. … I haven’t turned off that competitive switch just yet.”
In today’s episode, 2015 Fittest Man on Earth and owner of CrossFit Krypton Ben Smith opens up about his CrossFit career, owning an affiliate, and training with 2022’s third-fittest woman on Earth Laura Horvath.
Exposed to sports at a young age, Smith’s CrossFit beginnings started when he was 16 years old. He watched CrossFit videos online, mixed-and-matched his programming from different sources to see what worked best, and learned from his successes and failures, which ultimately shaped him to be a better athlete, coach, and affiliate owner.
Most recently, Smith has worked closely with seven-time Hungary National Champion and multi-year Games podium finisher Horvath as her coach and explains that they often act like training partners, pushing each other to be the best version of themselves.
Smith is an 11-time Games athlete, competing consecutively from 2009-2019. He shares his experiences competing and learning from other top athletes and former champions in the sport like Rich Froning and Jason Khalipa and also discusses what it takes to be a competitive athlete.
Learn more about Smith’s desire to start CrossFit Krypton, his relationship with his family, including his brothers Alec and Dane, why 2014 was his toughest Games, and which two CrossFit movements he least prefers.
For the 2023 season, Smith has teamed up with brother Alec, Caroline Spencer, and Erin O’Donnell to make a run for the Affiliate Cup.

Ep. 08: Emma Cary — Growth On and Off the Competition Floor Mar 16, 2023

“I’m a very different person competing than I am just in day-to-day life.”
Two-time CrossFit Games athlete Emma Cary, 18, joins the podcast in a candid interview about bouncing back from an injury, moving to Naples to train with Brute Strength as a teenager, and growing up in the CrossFit spotlight.
Cary fell in love with CrossFit at the age of 10 and after a few years of kids classes, she became serious about one day winning the CrossFit Games. With full support from her parents, Cary began training competitively and eventually moved to Naples, Florida, in 2020 to train one-on-one with Brute Strength coach Matt Torres.
After winning the Girls 14-15 division at the 2019 CrossFit Games, Cary qualified for her first Games as an individual in 2021. She was just 17 years old.
Later that year, Cary faced a back injury at the Dubai CrossFit Championship that not only knocked her out of the competition, but also forced her to step away from the 2022 season.
After a year of recovery, Cary competed at 2023 Wodapalooza, finishing third overall, and hopes to qualify for the 2023 NOBULL CrossFit Games.
In this episode, hear more from Cary about her difficult decision to step away from the 2022 season and how she grew both mentally and physically from that experience. Find out more about her relationship with coach Torres and how the supportive environment at Brute has helped her develop her character along with her CrossFit skills.
Also, hear from the self-described high achiever about her work ethic, misconceptions others have of her and CrossFit, and learning about herself on and off of the competition floor.
Cary recently won her second Open event, finishing Open Test 23.1 with 269 reps. Her first Open event win was Open Workout 21.2.

Ep. 07: Michelle Palmer — Empowering Others Physically and Mentally Mar 16, 2023

“It’s really easy to stand back and tell your kids what to do, but showing them is a different story.”
Affiliate owner of CrossFit Tsavo and 2021 Games athlete (Women 35-39) Michelle Palmer joins host Adrian Conway on the podcast to share her experience as a competitive athlete, coach, parent, and role model for others.
Palmer wears many hats. She is a wife, mother of three, a two-time Semifinals athlete, a business owner, coach, and a CrossFit competitor — and she’s no stranger to training and competition.
Palmer grew up dancing competitively and later participated in a physique competition. She found CrossFit right before getting pregnant with her third child and once she started, knew she wanted to one day compete at the Games.
In this episode, Palmer shares how her training as a dancer and value in hard work transferred to CrossFit. She also opens up about shifting her mindset about her physique to a performance-based focus, highlighting the importance of fueling your body properly as an athlete, and the struggles with body image that can arise.
Palmer shares her story of becoming an affiliate owner, diving into her role as a leader and coach in the space, and expresses her vision of empowering people of all ages.
Learn more about Palmer’s and Conway’s relationship as athlete and coach, how she balances her personal and professional life, and her experience as a Games athlete.

Ep. 10: Jennifer Hunter-Marshall — Setting Herself Apart Mar 16, 2023

“How can you distinguish yourself? Because once you do, no one can take that away from you. What you’ve earned, you’ve earned.”
CrossFit Seminar Flowmaster and CF-L4 Jennifer Hunter-Marshall joins today’s episode of More Than Fitness to tell her life’s story, opening an affiliate and joining the CrossFit Seminar Staff, being a life-long learner, and leading by example.
In addition to holding the highest coaching certification in CrossFit, Hunter-Marshall is a mother of two, a wife, a former bodybuilder, an artist, a CrossFit Games competitor, and co-owner of CrossFit Garden City.
Her parents’ upbringing and her own personal experiences shaped her to be dedicated, resilient, and committed, distinguishing herself and working hard. After starting CrossFit, Hunter-Marshall became an affiliate owner with her husband and joined CrossFit Seminar Staff. She has since been devoted to creating a welcoming space for anyone interested in CrossFit.
In this episode, Hunter-Marshall shares stories from her parents’ life that impacted and shaped her own. She opens up about her personal health and fitness journey, mentoring future CrossFit trainers, and learning from positive and negative experiences.
She also gives advice on dealing with judgmental comments on and offline, becoming a new or aspiring affiliate owner, and making your own mark in the world.
Additional LinksBecome a CrossFit Level 1 Trainer. Learn more here → https://www.crossfit.com/certificate-courses/level-1
Learn more about Jennifer Hunter-Marshall’s CrossFit career → https://youtu.be/bTpkMb9o2E0
Learn more about who Jennifer Hunter-Marshall is → https://youtu.be/AEv-kKyi3s4

Ep. 06 — The CrossFit Open Is About More Than Fitness Feb 17, 2023

“If you think the Open isn’t for you, this is something that you need to hear.”
Host Adrian Conway uses his experience as a five-time Games athlete, coach, CrossFit enthusiast, and gym owner to communicate all the reasons why you should sign up for the 2023 NOBULL CrossFit Games Open.
“The difficulties, the struggles, the challenges — all these things that the Open brings exactly depict the seeds of its worth,” Conway says.“
Challenge every hesitation that you have,” and join Conway for this year’s Open. See why the “Open is about a lot more than fitness.”
Sign up today → https://games.crossfit.com/register/open

Ep. 05 — Heather Lawrence, Equity and Inclusion in Sports Feb 01, 2023

“As a female, I’ve always gravitated towards, ‘Hey, how can I not only contribute up into whatever ranks may be above me as far as being very comfortable course-correcting individuals or groups that maybe aren’t keeping diversity of all areas into perspective in decision making,’ as well as thinking about, ‘How do I impact those that are coming up to become those great leaders.’”
CrossFit’s Director of Sport Operations Heather Lawrence joins host Adrian Conway on today’s episode of More Than Fitness to discuss her role in CrossFit, her experience with sports operations and academia, and advocating and bringing awareness of equity and inclusion in sports.
Lawrence explains how she first became involved with CrossFit as a sport and expands on the journey that ultimately led to her working with CrossFit as a company, gleaning from her background in academia and involvement with other sports programs.
Lawrence also draws attention to equity and inclusion in sports, and how contributing toward a more inclusive society through educating and influencing others has been a focus and passion of hers throughout her career.
Hear about Lawrence’s first Open workout experience, the impact she hopes to have on improving relationships between athletes and CrossFit, and why she thinks everyone should try a CrossFit workout, if even just once.
Learn more about some of the work going on behind the scenes in CrossFit, where CrossFit is headed in the future, and how Lawrence balances her work with the company and her personal life.
Lawrence is a published author, has an M.S. in Sports Management, and a P.h.D. in Higher Education Administration, and currently serves on the Board of Directors for USA Wrestling.

Ep. 04 — Maddie Sturt, Balancing Athletic Expectations Jan 24, 2023

“I loved (CrossFit) from the get-go. I just loved how there were always so many new things, so many things to learn, you were just constantly trying to get better and improve.”
On this episode of “More Than Fitness” with host Adrian Conway, four-time CrossFit Games athlete Maddie Sturt discusses her evolution in CrossFit, becoming a plant-based eater, and how her training has changed over the years.
Encouraged by her mom, Sturt, an Australian native, was about 13 when she started CrossFit. She officially signed up for her first Open in 2011 and has competed every year since. She was 17 when she qualified for her first Regional competition — 2014 — and qualified for her first CrossFit Games in 2016 at 19 years old.
Sturt opens up about her growth and maturation through the sport, highlighting how her training has evolved, lessons she’s learned along the way — especially as a young Games athlete — and how to balance internal and external expectations.
Sturt also shares how she is preparing for the 2023 season — under the tutelage of well-known and revered coach, athlete, and affiliate owner Rob Forte — her goals for the year, and how choosing a plant-based diet has affected her training and recovery.
Also in the episode, find out how Sturt felt about seven minutes of burpees in Open Workout 12.1, how she manages competing, work, and school, and the mark she wants to have in CrossFit.

Ep. 03 — Cole Sager, Fatherhood and Setting an Example Jan 23, 2023

“I’m not in this sport to gain or to get. That’s not why I’m doing this. I’m doing this because I believe somewhere down the line somebody’s gonna be inspired by my story and by my journey.”
On this episode of “More Than Fitness,” nine-time CrossFit Games athlete Cole Sager opens up about his introduction to CrossFit, his evolution as an athlete, and the impact he hopes to leave on the community.
Sager retells the story of how he was introduced to CrossFit in 2013 by his best friend Cody, who recently died from brain cancer, and how he knew he wanted to be competitive in the sport. He shares the story of finishing Grace — his first CrossFit workout — in 3:33, realizing after the workout that he used 155 lb instead of 135 lb as is prescribed.
Sager also describes his path through the CrossFit space, training with former Games athlete Rory Zambard, eventually quitting his job to be a full-time athlete, and working with Ben Bergeron and CompTrain.
A new father, Sager candidly talks about the premature birth of his son, Jack, and how that experience, the recent death of his friend, and other moments in his life have given him perspective and have made him grateful for his life’s journey.
In this episode, learn more about the inspiration Sager hopes to be for others, his first Open workout in 2013, and how he learned to do bar muscle-ups on a park swing set.

Ep. 02 — Kloie Wilson, Firefighter, Coach & Elite Athlete Jan 22, 2023

“Training sometimes sucks and that’s just how it is. … Not everyday is like rainbows and sun. You just push through.” — Kloie Wilson
*We apologize for the audio in this episode.
In this episode of the “More Than Fitness” podcast, firefighter, coach, and three-time Regional competitor Kloie Wilson joins Adrian Conway to give an inside look at what it’s like juggling her career and her goal of one day competing at the CrossFit Games.
Wilson describes how she balances being a firefighter and coach while training as an elite athlete. She breaks down a typical training day, sleeping habits, and how she finds motivation to train.
After Semifinals last year, Wilson was invited to be on the 2022 NOBULL CrossFit Games Demo
Team. She shares her experience as one of the first to test the workouts, including her post-workout soreness, and how being on the Demo Team impacted her as an athlete.
To close out the show, Wilson highlights her standout moment from a past Open, and shares the music she likes to listen to when she works out, the impact she’d like to have on the community, and how she would encourage someone to try CrossFit.

Ep. 01 — Tyler Christophel, Learning from Disappointment Jan 19, 2023

Minute 58:14 “There are so many positives to (CrossFit). … Maybe I’m not the best example of an everyday CrossFit goer, but my mom goes and I think that’s just so cool. My mother does CrossFit. … Just go. Just start.”
On today’s episode of “More Than Fitness,” three-time CrossFit Games athlete Tyler Christophel joins host Adrian Conway to talk about his CrossFit beginnings, training at CrossFit Mayhem, and balancing life as an athlete and partner with his new fiancée, four-time Games athlete Baylee Rayl.
Christophel’s first CrossFit Games appearance was in 2017 on team CrossFit 417. He competed with the team once more in 2018 and made his individual Games debut in 2020. Christophel describes his growth as an athlete over the years, and how his experiences shaped his training and his decision to try his hand at individual competition.
Christophel also opens up about working with Rich Froning at CrossFit Mayhem, learning from less-than-ideal performances, and dialing back intensity in his training.
To close out the show, Christophel shares his most memorable Open workout, his favorite workout tunes, and the impact he hopes to have on the CrossFit community.

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