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    Education

    The Jedburgh Podcast

    The Jedburgh Podcast empowers leaders to achieve success on their journey to transform themselves and their organizations. Creator, Host and Special Forces Green Beret Fran Racioppi interviews the world’s most prominent visionaries, drivers of change, and those dedicated to winning.

    Each episode is an in-depth discussion with trailblazers who’ve earned success through a dedication to talent development, preparation, introspection, and the drive to get things done. Our conversation will empower listeners to define success and operate at an elite level, regardless of the task at hand. 

    In May 1943 the Allied Forces determined a new type of leader was required to win World War II. Operation Jedburgh parachuted three-man teams deep behind enemy lines to win no matter the challenge. Jedburghs lived by the mantra “how you prepare today, determines success tomorrow.”  Today’s leaders are no different.

    Fran speaks with leaders in public service, business, athletics, and academics about their personal leadership stories of success, failure, and the road to continuous improvement. Our discussions focus on the character traits of elite performance used by Special Operations Forces to recruit, assess, select and retain elite performers. Through this lens, we show listeners that success in any field must be earned every day.

    We strive for each listener to take valuable lessons learned and concrete action steps to improve themselves, their teams, and their organizations. Although developed and used by US Special Operations Forces, these characteristics are inherently applicable to building resilient and successful organizations in any sector or industry, as well as in the betterment of our personal and professional lives. 

    The Nine Characteristics of Elite Performance:

    -Drive: Growth mindset, be better than yesterday, continuous self-improvement

    -Resiliency: Perseverance in the face of challenges

    -Adaptability: Adjust one’s behavior to the situation

    -Humility: Recognize that you do not have all the answers; a willing learner maintains accurate self-awareness

    -Integrity: Understand what is legal and correct and align actions and words to both

    -Effective Intelligence: apply one’s experience and knowledge to the situation

    -Team Ability: Prioritize organizational needs ahead of oneself, work as a cohesive unit

    -Curiosity: Exploring the unknown, questioning the status quo in pursuit of better

    -Emotional Strength: Emotional control in stressful situations brings calm to chaos

    Fran Racioppi is the Founder & CEO of FRsix where he leads operations in critical infrastructure projects. He served 13 years in the US Army Special Forces as a Green Beret. Fran is passionate about building the world’s best leaders and the impact our special operators have in service and beyond. He holds a BA from Boston University in Broadcast Journalism and an MBA from NYU Stern, as well as the security industry’s highest accreditation as a Certified Protection Professional.

    The Jedburgh Podcast is an official program of the Green Beret Foundation, a nonprofit charitable organization dedicated to supporting U.S. Army Special Forces Soldiers and their families. The Foundation provides emergency and ongoing support across five pillars: Casualty Support, Health and Wellness, Transition, Family Support, and Gold Star and Surviving Families. Learn more at https://greenberetfoundation.org/the-jedburgh-podcast/.

    Join our Jedburgh Team to reach your dreams!

    Advertise

    Copyright: © Copyright 2026 Jedburgh Podcast, LLC. | All Rights Reserved | jedburghpodcast.com

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    Latest Episodes:
    #130: Health, Safety, Intelligence & the Role of the Chief Security Officer - International SOS Sally Llewellyn, Kelly Johnstone & Dr. Mark Fischer Dec 06, 2023
    Show notes

    The security challenges we face today are more complex, less predictable and faster evolving than at any point in recent history. When Fran Racioppi isn’t hosting the Jedburgh Podcast he runs FRsix, his security company. From this year’s industry trade show, Global Security Exchange, Fran sat down with International SOS, the global leader in health and security services, to dig deep on today's biggest threats. International SOS cares for over 9000 organizations in 1000 locations across 90 countries. They field over 11,000 calls for assistance each day.


    Sally Llewellyn is the global security Director of information and Analysis. Kelly Johnstone served as the Chief Security Officer at Coca Cola. Dr. Mark Fischer is the Regional Medical Director for the Americas. They explain why intelligence is so important in the decision making process for executives of any organization.


    They define Duty of Care and how it's evolved as we've transitioned from workplace to remote work. They also explain the importance of developing networks of influence, whether that be for intelligence to understand what's happening, or medical support to help people in their time of need. Finally, they break down the roles of the Chief Security officer and analysts and how the information they provide to decision makers is critical for the resiliency of an organization.


    The world is evolving faster than ever seems to change on a minute-by-minute basis. Our job as leaders is to understand what's happening out there, how it affects our people and our business, and then make decisions and bring in the resources that keep us successful, no matter the challenge.


    Protection of our people starts with us as leaders. Learn more on The Jedburgh Podcast Website. Subscribe to us and follow @jedburghpodcast on all social media. Watch the full video version on YouTube.

    Highlights:

    • 0:00 Welcome to the International SOS Booth as GSX
    • 3:37 Kelly’s lessons from NCIS, to Customs to leading Coca-Cola
    • 4:03 Sally explains why intelligence is the first step to decision-making
    • 10:22 The evolution of “Duty of Care”
    • 17:18 How preparation transitions organizations from react to response
    • 21:25 Mark shares how to respond to medical crisis in the most austere parts of the world
    • 26:52 The influence of the chief security in executive risk management
    • 32:10 The biggest threats to the world today


    Quotes:

    • “The threats we’re looking at today…are just so much more difficult to predict.” (5:34)
    • “What’s going on in the world? What might happen next? To try and inform really good decision-making.” (7:41)
    • “Mitigating risk doesn’t eliminate risk. Where there’s a medical case there’s often security. (9:13)
    • “If you’re on a conference call in your car now, do I have a duty of care if you get in a car wreck?” (12:00)
    • “Intelligence doesn’t just serve you from a security perspective…it’s a business enabler.” (28:30)
    • “Our job there is to ensure that the environment is conducive for the business to meet business objectives.” (29:00)
    • “You are the problem solver, so you get the call on everything.” (30:13)
    #129: Why Special Operators Succeed In Finance - 51 Vets Executive Director Lindsey Schiro, Board Member Chris Robinson, Member Victor Reyna Nov 29, 2023
    Show notes

    The biggest challenge America’s Special Operations Veterans face is not becoming a Special Operator. Their biggest challenge is no longer being a Special Operator. This transition, despite its challenges, is also a Veteran’s biggest opportunity.


    Data says that 48% of Veterans believe transition was more difficult than they expected, 62% say transition took more time than expected, and 76% say it was stressful. So, how do we create opportunity from challenge?


    For this episode Fran Racioppi sat down with 51 Vets, a non-profit committed to connecting veterans from elite military units with leading business professionals in the finance industry. From the American Legion in the iconic New York City Athletic Club, Fran is joined by Executive Director Lindsey Schiro, Board Member Chris Robinson, and Member Victor Reyna to break down 51 Vets pillars of support, how 51 Vet’s is using their City Summits to create opportunities for SOF Veterans to work at financial institutions, and explain why companies who live by the mantra “hire for character, train for skill” are scaling their businesses on the backs of our Special Operators.


    Transition is hard, but the first step is defining the difference between what you want to do vs what you can do.


    Learn more on The Jedburgh Podcast Website. Subscribe to us and follow @jedburghpodcast on all social media. Watch the full video version on YouTube.


    Highlights:

    • 0:00 Welcome to the American Legion and the 51 Vets City Summit
    • 2:30 The biggest challenge of military transition
    • 5:35 Top events that negatively affect Veteran transition
    • 7:44 Chris, Victor and Lindsey transition for business and family
    • 12:22 Implementing the DOD Skillbridge Program
    • 14:00 Why character is the most important component of building a great organization
    • 20:18 Hire for character, train for skill; but don’t overestimate!
    • 35:22 Why doing what you want to do is the sometimes the hardest thing you can do
    • 38:32 Lack of job satisfaction contributes to the Veteran suicide rate
    • 44:46 51 Vets Three Daily Foundations to Success



    Quotes:


    • “The biggest challenge facing military Veterans is correlating their military service to civilian service.” (3:12)
    • “America's great because of the military that we have and we have a great military because of capitalism.” (6:32)
    • “We can have all the resources in the world. If our people suck, our organization’s gonna suck.” (14:17)
    • “In the Special Operations world the best thing you can be called is a good dude.” (16:35)
    • “Make sure you can learn, earn and collect a merit badge along the way.” (24:51)
    • “Get surgical on what you want to do.”
    • “Proximity to the problem. Proximity to the decision-makers. That’s how we make influence. That’s how we get things done.” (38:19)
    • “We’re saving lives here. We are creating a sense of community. A sense of purpose.” (41:00)


    Taking The Podium: Jumping In with CrossFit Games Masters Bronze Medalist Jenn Ryan Nov 07, 2023
    Show notes

    A lot can happen in one CrossFit season. Hosts Fran Racioppi and Jessie Graff went from CrossFit rookies to Level 1 Trainer Certificate holders and CrossFit Games media. Jenn Ryan went from withdrawing at Wodapalooza to the CrossFit Games podium standing tall as the Women’s Masters Bronze Medalist.


    For the final episode of the 2023 NOBULL CrossFit Games and the 2023 CrossFit season Fran, Jessie and Jenn take it full circle as they close out the games from the back of the US Army Fitness Truck.


    Jenn explains how she battled through early season shoulder injury which found her on the sidelines during our Episode 97 Wodapalooza discussion. Jenn shares exactly how she listened to her body, how she chose her physical therapists and how the burning desire to compete kept her coming back each day to train.


    She also talks longevity, adapting to change, recovery and the off season preparation required to get back to the competition floor in January. Jenn’s bronze medal finish shows us just how important our attitude and focus are in remaining resilient over time.


    Learn more on The Jedburgh Podcast Website. Subscribe to us and follow @jedburghpodcast on all social media. Watch the full video version on YouTube.


    Highlights:

    • 0:00 Welcome to the CrossFit Games Masters Podium
    • 2:21 Starting the season by withdrawing from Wodapalooza
    • 5:10 How to listen to your body and search for right physical therapist
    • 9:35 The competitiveness of CrossFit equals all other professional sports
    • 13:41 How the masters division is changing lives
    • 17:39 The best parts of competing at the games
    • 21:40 Preparing for 2024


    Quotes:


    • “I’m a strong believer that movement is still medicine.” (5:30)
    • “It’s definitely a little extra work to find someone exceptional but the difference in results that you get is so huge.” (9:22)
    • “Elite level sport you may see some wear and tear but the fact that these athletes are still coming back and taking the podium is crazy.” (13:12)
    • “You’re not starting too late in the game because there’s no timeline.” (14:55)
    • “There’s nothing like bars at a competition.” (19:12)
    • “If you don’t try to put too much into planning you can adapt and adjust to change a little more easily or readily.” (23:10)


    This episode is brought to you by US Army, Wodify, Hero Coffee, GORUCK & Compass Workforce Solutions

    #128: Default Aggressive, Humility vs Confidence, and a Little Jocko Fuel - Retired Navy SEAL Jocko Willink (CrossFit Games 2023) Nov 04, 2023
    Show notes

    Default Aggressive: a leader’s mindset to take deliberate and decisive action. As leaders we face challenges both known and unknown, with real consequences from our action or our inaction. We won’t always get it perfectly right, but doing nothing is almost always wrong.


    It’s the final day from the US Army Fitness Truck at the 2023 NOBULL CrossFit Games where Fran Racioppi and Jessie Graff are joined by Jocko Willink, Founder of Jocko Fuel, bestselling author, leadership coach, podcast host and retired Navy SEAL.


    In this conversation, Jocko shows us the power of taking action aggressively and intentionally, and how the greatest leaders have a bias for action while balancing humility with confidence and a little bit of cockiness when they step into the arena of execution. He also shares the vision behind Jocko Fuel, the hole he saw in the energy drink market and how combining the same caffeine as a cup of coffee with fermented sugar cane is providing the right amount of energy without the crash; and it tastes great.


    In our drive to be all we can be, doing hard things individually and as teams, combined with a decision-making attitude, humility and some Jocko Fuel is the recipe to make an impact.


    Learn more and read the transcript on The Jedburgh Podcast Website. Subscribe to us and follow @jedburghpodcast on all social media. Watch the full video version on YouTube.

    Highlights:

    • 0:00 Welcome to the CrossFit Games
    • 1:36 Jocko starts a CrossFit affiliate
    • 3:13 What’s missing in the energy drink market
    • 4:45 We need leaders who are willing to do hard things
    • 7:15 How Jocko assesses his team
    • 9:22 Default Aggressive vs bias for action
    • 12:48 Jocko’s Three Daily Foundations to Success


    Quotes:


    • “People that do CrossFit want to get stronger, smarter, faster and better. That’s what Jocko Fuel is for.” (3:10)
    • “I liked the immediate feeling I would get from energy drinks before, but I would crash and feel like crap afterwards. (4:36)
    • “If you want to be a better human being…you want to be mentally and physically stronger…you’ve got to put yourself under stressful situations.” (6:05)
    • “When you want to unify a team, or build a team, it’s very helpful if you as a team get to do hard things together.” (6:15)
    • “When you step into the arena…you got to get a little cocky.” (8:08)
    • “You’ve got to make your default mode aggressive. You’re gonna go take action and solve these problems.” (11:12)


    Jocko’s Three Daily Foundations to Success

    • Know what you’re going to do tomorrow
    • Aggressively do it
    • Assess what you did


    This episode is brought to you by US Army, Wodify, Hero Coffee, GORUCK & Compass Workforce Solutions

    #127: Handstands, Extra Work & Saying Yes to Challenge - Power Monkey Fitness Co-Owner Dave Durante (CrossFit Games 2023) Nov 01, 2023
    Show notes

    No one cares about achieving your goals more than you; and no one can do the work for you to get there. You have to own that. It doesn’t matter what industry or what dream you wake up with every morning, you better be the first one in and the last to leave if you want to earn victory.


    Power Monkey Fitness Co-Owner and Former USA Gymnastics Team Member Dave Durante believes the key the podium starts with work ethic and saying yes to challenge. Dave joined Fran Racioppi and Jessie Graff from the US Army Fitness Truck at 2023 NOBULL CrossFit Games for a conversation on his rise through the gymnastics world, battling to make the US Olympic Team and transitioning from elite athlete to coach and business owner. Dave's philosophy on progress is grounded in progressions; the ability to push forward but take it back to the basics to reinforce our foundations then get back after it.


    Dave takes us behind the scenes of US Gymnastics, sharing his personal journey of wins, losses and becoming the ultimate teammate on his bid to compete in the 2008 Olympics.


    Dave also shares the impact of Power Monkey Fitness, where he touches on the struggles of athletes figuring out the next step in their career and how CrossFit opened an opportunity for him to bring gymnastics to everyone. From elite athlete to elite entrepreneur, Dave’s perspective on what it takes to win inside and outside the gym will transform your Monday mindset!


    Learn more and read the transcript on The Jedburgh Podcast Website. Subscribe to us and follow @jedburghpodcast on all social media. Watch the full video version on YouTube.


    Highlights:

    • 0:00 Welcome to the CrossFit Games
    • 2:27 Walking into a gymnastics gym
    • 4:43 Valuing the team over individual performance
    • 8:40 The podium is earned outside of the coach’s workout
    • 13:00 Making the US Olympic Team
    • 20:18 Pushing the idea of failure and saying yes to the challenges
    • 26:03 Using progressions to overcome the twisties, fears and mental blocks
    • 30:58 Transitioning from elite athlete to coaching
    • 44:00 Working together at Power Monkey Fitness Camps
    • 52:43 Moving from camps to equipment and an app
    • 57:02 Three Daily Foundations


    Quotes:


    • “My work ethic was something I leaned into.” (8:00)
    • “Whatever the minimum standard was was not going to allow me to reach my maximum human potential.” (9:22)
    • “I’m someone who says ‘yes’ to those challenges. I can still achieve even though things are not optimal.” (24:09)
    • “Who am I without being an athlete.” (32:55)
    • “Mondays are my favorite day. I despise the idea of retiring.” (39:47)
    • “When I go to bed right now, nobody cares about it more than I do…and I have to own that.” (42:06)


    Dave’s Three Daily Foundations to Success

    • Spend time with my kids
    • Work out to clear the mind
    • Check in with my team


    This episode is brought to you by US Army, Wodify, Hero Coffee, GORUCK & Compass Workforce Solutions.

    #126: From a Coma to CrossFit Games - Masters Finalist Spencer Whiteley (CrossFit Games 2023) Oct 25, 2023
    Show notes

    The mortar landed at his feet, shredding his leg and torso. Despite immediate medical care, he died twice on the helicopter during medical evacuation. He spent a week in a coma. He was told he would never walk again. This was 12 years ago in Basra, Iraq. In August, he competed in his second CrossFit Games finals.


    Meet Spencer Whiteley, the British Army Veteran who walked into a CrossFit gym on cane over a decade ago with no plan except to find a way to walk . Spencer joined Fran Racioppi and Jessie Graff from the US Army Fitness Truck at 2023 NOBULL CrossFit Games just after his competition ended to share his story of combat, loss, resilience, perseverance and grit.


    Performing at our best often requires perspective and the ability to stack small wins day in and day out towards our goal. Spencer shows us how our approach to training and life is based on seizing opportunities, overcoming physical and mental limitations, and balancing our training mindset with ripping our shirt off and competing to win in some small way each day.


    Learn more and read the transcript on The Jedburgh Podcast Website. Subscribe to us and follow @jedburghpodcast on all social media. Watch the full video version on YouTube.


    Highlights:

    • 0:00 Welcome to the CrossFit Games Masters Competition
    • 3:23 Spencer dies twice in Iraq after a mortar attack
    • 7:26 Don’t waste the opportunity to live
    • 9:42 Walking into a CrossFit gym with a cane and accepting the layer principle
    • 15:38 The difference between training and competition
    • 21:28 Balancing loading vs deloading period through a season
    • 25:55 Chasing wins every day
    • 32:00 Spencer’s three daily foundations to success


    Quotes:

    • “We came under attack and a mortar landed at my feet. Literally at my feet.” (4:45)
    • “I felt really determined to do something with my life.” (9:12)
    • “I didn’t have this plan ’I’ll try and go to the CrossFit Games.’ I didn’t even know what it was.” (9:42)
    • “It’s all a layer principle. It just happens over a long period of time of just persistence.” (12:23)
    • “If you start racing or lifting too much beyond your ability, you're on a quick ride to injury.” (19:07)
    • “Once a week, oh I’m feeling tasty on a Friday, rip your shirt off and go for it.” (20:51)
    • “You’re always chasing something.” (25:55)
    • “I believe you should never leave the gym without a win.” (26:49)
    • “The psychological aspect of it is the difference between winners and losers.” (28:07)


    Spencer’s Three Daily Foundations to Success

    • Plan meals for proper fueling
    • Have a defined routine
    • Plan your day


    This episode is brought to you by US Army, Wodify, Hero Coffee, GORUCK & Compass Workforce Solutions.

    #125: Producing CrossFit Games and Lessons From a Student Athlete - Sr. Director of Sport Operations Heather Lawrence Oct 21, 2023
    Show notes

    Six days. Hundreds of events. Thousands of volunteers. One mission. Crown the Fittest on Earth. CrossFit Games is a production like none other in fitness, requiring a coordinated effort down to the minute and leadership with an unwavering commitment to winning.


    CrossFit’s Sport Operations team is charged with making the games happen. They’re also responsible for programming the individual workouts we see in the games, across boxes and on the daily website. Heather Lawrence, CrossFit’s Sr. Director of Sport Operations, joined Fran Racioppi and Jessie Graff from the US Army Fitness Truck at 2023 NOBULL CrossFit Games just after the community 5k to break down just how the games are planned, produced, and executed; and how programming workouts is the key to success in CrossFit as an athlete and a coach.


    Heather began her athletic career as an Olympic-level diver building an elite career in sport business post competition. She is the author of 20 Secrets for NCAA Student-Athletes & the Event Management Blueprint, as well as a professor of sports administration at Ohio University. As three former collegiate athletes, Heather, Jessie and Fran go deep on what we learn about life from college sports, setting the example for others to follow, and how character is built in micro moments of discipline.


    Learn more and read the transcript on The Jedburgh Podcast Website. Subscribe to us and follow @jedburghpodcast on all social media. Watch the full video version on YouTube.


    Highlights:

    • 0:00 Welcome to the CrossFit Games and the global 5k
    • 4:03 How CrossFit develops coaches with feedback
    • 7:05 Breaking down the definition of CrossFit
    • 10:20 How CrossFit is programmed each day
    • 14:42 Producing the CrossFit Games?
    • 21:15 Heather’s transition from student athlete to sport business
    • 25:54 What we learn from being a student athlete
    • 29:50 Setting the example through micro-moments
    • 35:50 The future of CrossFit


    Quotes:

    • “They are constantly receiving that feedback and giving feedback. It’s not personal.” (5:28)
    • “It is training those core movement patterns that you replicate out in real life.” (8:10)
    • “The majority of your days in the gym are going to be a little bit uncomfortable.” (9:43)
    • “There are other things that you’re learning through sport that are so much more important than an eventual paycheck or an eventual gold medal.” (23:46)
    • “One thing I do see with student athletes is a much better ability when the going gets hard.” (27:40)
    • “Everything that you are doing, you’re a leader in the gym.” (32:56)


    Heather’s Three Daily Foundations to Success

    • Appreciating the people around me
    • Taking responsibility when things don’t well
    • Consistently ask for input


    This episode is brought to you by US Army, Wodify, Hero Coffee, GORUCK & Compass Workforce Solutions.

    #124: The Anti-supplement Supplement Company - Momentous CEO Jeff Byers (CrossFit Games 2023) Oct 18, 2023
    Show notes

    How much do you really know about the supplements you put in your body? Where do they come from? What do they actually do? What are they supposed to do? How much time have you spent understanding what will really enhance your performance?


    Jeff Byers spent a career in the NFL with access to the best performance coaching and products in the world; but something was missing from the market. A company that blended science with education and embraced the consumer’s perspective on their own needs. Born was Momentous; the anti-supplement, supplement company.


    Jeff joined Fran Racioppi and Jessie Graff from the US Army Fitness Truck at 2023 NOBULL CrossFit Games to share his vision for democratizing high performance by developing great products and treating consumers as partners in their own development. Jessie and Jeff show us the benefits of creatine, omega-3s, protein, BCAAs, carbs, fats and collagen in our daily routines while standing firm in the opinion that we should never take anything we can’t fully explain.


    Momentous has won 10 research grants from the Department of Defense and supplies over 200 professional and collegiate athletics teams. Fran and Jeff explain why human performance is the core of our national defense and why humans are our most important weapon system on the battlefield. Plus Jeff shares his keys to elite performance; attitude, effort and bone crushing consistency.


    Learn more about Momentous and read the transcript on The Jedburgh Podcast Website. Subscribe to us and follow @jedburghpodcast on all social media. Watch the full video version on YouTube.


    Highlights:

    • 0:00 Welcome to the CrossFit Games and Momentous
    • 3:50 Democratizing high performance with access to the best products
    • 9:33 If you don’t know why you take it, don’t take it
    • 12:30 Balancing Creatine, Omega-3, BCAA’s, Whey Protein, EAA’s
    • 23:45 The result of protein, fat, carbs and collagen on the body
    • 30:15 Humans as a weapon system, longevity and lobbying Congress
    • 38:44 Attitude and Effort: from elite athlete to business owner
    • 44:04 Partnering with CrossFit Games and the GORUCK Trainers


    Quotes:

    • “Our vision is to democratize high performance.” (6:56)
    • “What we hope to become is the anti-supplement supplement company.” (8:26)
    • “If you don’t know why you take it you shouldn’t be taking it.” (10:03)
    • “The consumer doesn’t need it simple, they just need people to tell them what it is in a thoughtful way.” (11:09)
    • “Bone-crushing consistency creates results.” (28:29)
    • “Longevity doesn’t happen at the point of injury. Longevity happens at the point of entry into service.” (32:18)
    • “There’s always someone throwing garbage, trying to blow you up. You just have to keep fighting.” (39:57)


    This episode is brought to you by US Army, Wodify, Hero Coffee, GORUCK & Compass Workforce Solutions.

    #123: Aerobic Capacity and the Lactic Acid Death Zone - Endurance Coach Chris Hinshaw (CrossFit Games 2023) Oct 14, 2023
    Show notes

    Are you ready to take it to the limit to win? Do you even truly know where the limit is? Have you been there, tested it, and fought through the pain, only to make sure you could go there again. But the next time you’ll have the confidence to go there and even further? Our limit isn’t a sustainable pace, but it is a place we need to be comfortable working in.


    Endurance Coach Chris Hinshaw joined Fran Racioppi and Jessie Graff on the back of the US Army Fitness Truck at 2023 NOBULL CrossFit Games for a discussion on the lifetime of work it takes to build capacity and create the adaptations in your body needed to perform with the best. Chris is the founder of Aerobic Capacity, a 10x Ironman Competitor, and one of the world’s top endurance coaches having coached 35 CrossFit Games Champions, the US Military, and professional and olympic athletes to the podium.


    Chis and Fran nerd out on pushing the boundaries of your lactic threshold and how getting comfortable in that "death zone” must be embraced if you expect to win against the world’s best. Jessie pushes Chris on mastering the art of establishing a breathing cadence, pacing yourself effectively, and understanding how rest between intervals is just as important as the work put in during the sets.


    Learn more and read the transcript on The Jedburgh Podcast Website. Subscribe to us and follow @jedburghpodcast on all social media. Watch the full video version on YouTube.

    Highlights:

    • 0:00 Welcome to the CrossFit Games and Aerobic Capacity
    • 5:04 The definition of Aerobic Capacity
    • 7:40 Training to lactic threshold death zone
    • 13:22 The proper way to actively rest in training
    • 21:07 Breathing cadence for maximum performance
    • 28:08 The psychological impacts of unknown time, unknown distance
    • 33:52 Tips to proper pacing


    Quotes:

    • “Aerobic Capacity by definition is your VO2 max; your maximum oxygen uptake.” (5:08)
    • “Aerobic Capacity is not a sustainable pace. It’s your peak.” (7:11)
    • “That’s what fitness does. It changes you.” (8:38)
    • “Think of lactic threshold as your death zone. You can go above it. But you can’t stay there.” (11:32)
    • “If your stimulus is nothing, then your adaptation is nothing.” (16:44)
    • “I won’t coach an athlete that thinks they have it all figured out.” (32:20)
    • “If I have 15% of my available capacity passive because I didn’t train it, that was a mistake.” (43:02)


    Chris Hinshaw’s Tips to Proper Interval Rest

    • Gain control of breath
    • Actively move around
    • Get your head back in the game


    This episode is brought to you by US Army, Wodify, Hero Coffee, GORUCK & Compass Workforce Solutions.

    #122: Retention, Great Coaches & Doing Hard Things - NCFIT Founder Jason Khalipa & Wodify CEO Brendan Rice (CrossFit Games 2023) Oct 11, 2023
    Show notes

    Joining a gym is often the most important decision and commitment we make on our fitness journey. Which gym we choose can make or break our attitude and our results. But what makes a great gym? What keeps us there and brings us back day after day? What are the keys to retention for both the gym goer and the gym owner?


    Wodify is the leading customer retention platform in the fitness industry. NCFIT was an early adopter and continues to put technology at the forefront of the gym experience.


    For this episode, Fran Racioppi and Jessie Graff invited Wodify’s newly promoted CEO Brendan Rice and NCFIT’s Founder & the 2008 CrossFit Games Champion Jason Khalipa for an early morning coffee on the back of the US Army Fitness Truck at 2023 NOBULL CrossFit Games.


    Transforming the gym business has been at the center of the Wodify and NCFIT missions. Brendan and Jason share their keys to creating a customer experience and generating results through training the best coaches, never shying from doing hard things and focusing on the athlete over everything else.


    Brendan also shares his vision for Wodify as he takes the helm leading with curiosity, investing in the team and maintaining Wodify’s position at the leading edge of innovation and fitness technology; a set of values that has allowed the company to expand into the Jiu-jit-su community.


    Jason is one of the best coaches in fitness and explains his keys to becoming a great coach; plus he got the call to announce the games on ESPN!


    Learn more and read the transcript on The Jedburgh Podcast Website. Subscribe to us and follow @jedburghpodcast on all social media. Watch the full video version on YouTube. Then hop into the cold plunge and do hard things!


    Transform your gym experience today at www.wodify.com.


    Highlights:

    • 0:00 Welcome to the CrossFit Games and ESPN
    • 7:30 Transitioning from athlete to gym owner
    • 10:50 Brendan starts his career selling mattresses
    • 12:28 Aiming to solve the retention problem in gyms with Wodify
    • 15:23 Why coaches are keys to retention
    • 30:00 Brendan’s vision as the Wodify CEO
    • 36:05 The real value of the cold plunge and doing hard things


    Quotes:

    • “Anybody who’s an expert in their craft who doesn’t go out and try to learn new skills I think is missing out.” (10:44)
    • “The problem we were actually solving was retention.” (13:17)
    • “If gyms provide a better product on the floor by having better coaches their business is going to be healthier.” (20:31)
    • “No one cares what you have to say until they see how much you actually care about them as a human.” (22:35)
    • “One of the biggest statistics of lifespan is the ability to get on and off the floor.” (29:06)
    • “Intentionally choosing to do hard things makes real life things less hard.” (35:53)


    This episode is brought to you by US Army, Wodify, Hero Coffee, GORUCK & Compass Workforce Solutions.

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