Podcast
The HERD FIT
Hosted by David Syvertsen · EN
Coach David Syvertsen discusses all things CrossFit, health, fitness.
32episodes
Episodes
Newest firstAll episodes
S8E227: Overtraining in Crossfit: Guilty or Not Guilty?
1w ago00:48:07Tap to summarizeWe talk through why “more training” feels so tempting in CrossFit and how that mindset quietly turns into under-recovery, nagging injuries, and lost progress. We lay out a practical way to spot overtraining, scale intelligently, and stay competitive while still training for longevity. • Defining overtraining as training volume where injury feels inevitable • Why the whiteboard and social comparison push extra sessions • Training age, wear and tear, and why masters athletes need different guardrails • Using a risk-reward lens and making decisions before you walk into the gym • Use versus abuse and how to ramp volume without blowing up recovery • Accessory work as a legit path to getting fitter while banged up • Measuring progress without chasing the “wrecked on the floor” feeling • Why crushing wheelhouse workouts can widen the strength-weakness gap • Competition prep basics, peaking, and practicing skills over piling volume • Mindfulness to catch stress and external validation before it drives overtraining • AI programming as a helpful tool that still needs human judgment Be on the lookout for next week's episode.
Transcribe →Why do we need Benchmark workouts?
3w ago00:32:34Tap to summarizeWe break down Bison Benchmark 28 and why two scored runs with short rests turn a “simple” workout into a real test of pacing, recovery, and grit. We also explain how to pick the right level, track your data, and train smart all summer so the retest proves you actually improved.• The format of Benchmark 28 and why two run times matter• How to choose RPE for the first run without ruining the second• Why levels exist and how scaling protects the intended stimulus• Benchmarks as a gauge for progress instead of a leaderboard obsession• How winners are determined by biggest percentage improvement• Intentional warm-ups and skill focus as the fastest path to better scores• Practical pacing using reps per minute and tighter transitions• Barbell complex work and pull-up volume ideas for the retest• A caution on adding extra running and the overtraining trapBe on the lookout for next week's episode.
Transcribe →S8E225: Calm in the Chaos!!
3w ago00:36:11Tap to summarizeWe break down what mindfulness actually looks like for CrossFit athletes when the workout hurts, the fear shows up, or the plan falls apart. We share real competition and injury stories that show how attention, gratitude, and identity can change performance and make training feel lighter. • Dan’s shift from trying to be “tougher” to noticing thoughts in real time • How mindfulness changes self-talk during pain, comparison, and fatigue • A before-and-after competition story that shows fear vs calm • Using mindfulness to handle injury and disappointment without spiraling • What “Calm In The Chaos” means and why it is not about chasing calm • Mechanics, consistency, then intensity as a way to train the mind • Why CrossFit community and hero workouts connect to purpose beyond self • The mental side of CrossFit longevity and why retention often fails mentally If you listen and you're not a member, you can send me a message on Instagram. You can send crossitbison at gmail.com. We'll get you in.
Transcribe →S8E224: 3 Ways to Get Better at Fitness
Jun 800:35:56Tap to summarizeWe break down why so many CrossFit athletes work hard yet feel stuck, then lay out a simple framework to choose a clear path based on your real goals. We share three practical ways to improve that hinge on honesty, learning, and what you do when a workout starts to unravel. • three types of CrossFit athletes and why choosing a lane matters • avoiding the hamster wheel of changing goals week to week • filming yourself to check movement standards without ego • using video to verify reps, weights, and score accuracy • why “gym cheating” wrecks progress and makes coaching harder • listening to the whiteboard brief to learn faster • doing simple research between classes to break plateaus • preparing before class to get more from the hour • spotting recovery gaps through hydration, sleep, and nutrition trends • defining the workout breaking point and training your self-talk • real intensity versus fake intensity and how to stop wasting time • keeping the long game in mind when scores feel personal
Transcribe →S8E223: Crossfit Quarterfinal / Semifinal Programming Analysis
May 1800:59:25Tap to summarizeWe break down the age group quarterfinals and semifinals with Bobby Wallam and ask what those tests really reward. We land on a clear takeaway: the workouts are fine on their own, but the season feels repetitive in time domains, loading, and key separators. • blending coaching, programming, and competing to sharpen decisions and cues • reframing injuries as constraints that can improve weaknesses and mindset • redundancy across tests and why variance matters for fair sport programming • why three-week testing can reward luck more than completeness • the case for mixing for time, for reps, and for loads across a season • time domains explained and why missing long tests changes who advances • strength testing options beyond a one rep max and how caps distort results • why light loads still matter for speed, technique, and high-level racing • repeated separators like strict handstand push-ups and what gets left untested Be on the lookout for next week's episode.
Transcribe →S8E222: 2026 Crossfit Age Group Semifinals
May 600:29:26Tap to summarizeWe’re under 24 hours from the 2026 online age group semifinal, so we lay out simple, real-world strategies to attack all five workouts without spiraling. We break down pacing, movement priorities, scoring traps, and how to choose a workout order that fits your body and your strengths. • pacing Workout 1 with steady snatch singles to protect grip for rope climbs • avoiding the five-foot barbell rule mistake that can erase reps • managing lateral burpee box jump overs and shuttle runs to save legs • treating double unders as the time sink and planning breaks under fatigue • approaching the two round Jackie style test as the weekend’s mental grind • getting off the rower and starting thrusters immediately before chalking • understanding the deadlift EMOM ladder and the tiebreak power clean strategy • choosing when to risk the next deadlift versus chasing tiebreak reps • treating Workout 5 as a strict handstand push up capacity test • avoiding early failure and using singles or small sets to survive the ladder • deciding workout order based on freshness, injury risk, and your best event • planning around overhead fatigue and low back sensitivity across the weekend Be on the lookout for next week's episode.
Transcribe →S8E221: New Crossfit CEO = Out with the old...or...In with the old (again)
May 400:53:30Tap to summarizeWe react to CrossFit naming Bruce Edwards as CEO and ask why the job keeps changing hands so fast. We weigh OG credibility against the hard reality of private equity goals, shrinking affiliate counts, and what HQ support would actually move the needle for gym owners. • quick history of CrossFit CEO turnover and what it signals • how Berkshire Partners’ ROI timeline shapes leadership choices • why “CrossFit is huge” can still mean “small business” • Bruce Edwards’ background as COO and affiliate operator • the nostalgia trap and why old wins do not repeat • current state of affiliates, pricing pressure, and Open participation trends • where recent leadership falls short on digital strategy and education updates • why strong coaching alone does not guarantee a strong gym business • practical support ideas like metrics tools and quarterly reporting • expanding the CrossFit umbrella through programming tracks and modalities • tension between growth investments and raising affiliate fees • predictions on a longevity and medical direction for CrossFit
Transcribe →S8E220: Can You Really Judge the Open?
Apr 1300:37:56Tap to summarizeI fly solo to break down the 2026 CrossFit Open with less emotion and more perspective, using the athlete experience, the affiliate reality, and what the workouts say about the CrossFit brand. We walk through 26.1, 26.2, and 26.3 to pull out practical lessons on inclusivity, logistics, mobility, pacing, and what to train for next year.• why Open programming critiques get biased fast• the three perspectives that matter: athlete, affiliate, brand• 26.1 as a leg stamina grinder and why wall ball volume can turn people off• what affiliates gain from simple setups and teachable basics• 26.2 as the most “Open” feeling test with overhead lunges, dumbbell snatches, and gymnastics progressions• how mobility limits overhead positions more than strength• the community impact of first ring muscle-ups and “who’s next?”• 26.3 lessons on burpee pacing and push-pull balance under fatigue• why the strength element felt late for many athletes and how it could shift• predictability trends in Open workouts and why surprises matter• what affiliates can measure from scores to coach better all year• the plan to retest past Open workouts as a yearly roadmapBe on the lookout for next week's episode.
Transcribe →S7E218: Xenom - The True Global Standard for Crossfit Sport?
Mar 3000:51:01Tap to summarizeWe sit down with Xenom founder Keith Barlow to unpack a new CrossFit-licensed, two-day, 10-event competition designed to test broad fitness without watering down the methodology. We dig into programming choices, decathlon-style scoring, and how a global standardized format could strengthen athletes, affiliates, and the wider CrossFit ecosystem. • what Xenom is and why it is not fitness racing • the Decathlon of Fitness concept and how 10 events fit into two days • why Xenom is built for CrossFitters rather than maximum accessibility • how competitions shape gym culture and training priorities for affiliates • day one structure including max snatch, gymnastics, a 60-second bike sprint, barbell cycling, and a run-ski endurance test • decathlon-style benchmark scoring plus progressive point value within workouts • how programming decisions balance time domains, skills, and logistics across countries • judging, volunteer roles, and delivering a premium athlete experience • future event roadmap across the US and Europe • safety planning, medical coverage, and the approach to anti-doping and integrity Be on the lookout for next week's episode
Transcribe →S7E218: Crossfit Quarterfinal Workouts: Tips and Strategy
Mar 2500:50:34Tap to summarizeWe break down the 2026 CrossFit Quarterfinal workouts with Bobby Wallum and Dan Coda and focus on what wins: clear plans, clean execution, and a mindset that doesn’t leak energy into excuses. We talk strategy for athletes chasing semifinals and for athletes who simply want their best weekend, then finish with simple ways to stay calm when nerves hit. • why we refuse to bash programming and focus on controllables • how to think about workout order without over-stressing • Workout 1 shuttle run turnarounds, overhead squat decisions, and why warm-up matters • Workout 2 choose-your-own-adventure rep schemes, grip fatigue, and when to prioritize muscle-ups • how the Workout 2 tiebreak can change your plan if you might not finish • Workout 3 deadlift strategy, double-under mindset, and when to push for tiebreak • practical logistics like multiple barbells and smart loading help • Workout 4 row pacing, clean and jerk singles, and strict handstand push-up failure management • closing advice on nerves, tunnel vision, and being proud of the effort Hit us up if you need any help.
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