The CrossFit Podcast

CrossFit legend Scott Panchik joins the show to discuss his journey as a Games athlete and a gym owner, breaking down the role of competition at all levels of CrossFit. From pushing his limits on the competition floor to helping everyday athletes redefine success at CrossFit Mentality, Scott shares invaluable insights on training, coaching, and mindset. 

Scott and host Denise Thomas dive into the evolution of competition, the fine line between healthy and unhealthy motivation, and how tracking progress in the gym can drive both physical and personal growth. 

Topics Covered: 

• Redefining Competition – How Scott’s perspective on competition has evolved from elite CrossFit athlete to coach and affiliate owner.
• Coaching for Long-Term Success – The role of mentorship, tracking progress, and fostering a culture of growth inside the affiliate.
• Embracing Failure as Growth – Why setbacks are essential in training and how to maintain a healthy, sustainable mindset in CrossFit.

Resources Mentioned: 

• CrossFit Mentality – Scott Panchik’s affiliate
• Scott as a Coach and Meeting Henry
• Henry’s Story Continues
• The CrossFit Open and Games

Community Highlight:

Andrew Rape is the owner of CrossFit Trussville in Alabama, where he has built a strong, resilient community. In May of last year, Andrew faced an unexpected challenge when a fire destroyed his gym. Rather than shutting down or pausing operations, he quickly found a temporary space at a local church and ensured that his members didn’t miss a single class. 

Andrew credits his ability to rebuild to the unwavering support of his gym community, his wife Candice, and his team. His leadership in the face of adversity exemplifies the spirit of CrossFit — perseverance, adaptability, and a commitment to helping others stay on track with their fitness.

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In this episode, Denise Thomas sits down with Dr. Julie Foucher, a board-certified family physician, and former CrossFit Games athlete, to explore the intersection of medicine, fitness, and health — physical, mental, and emotional. Foucher discusses the limitations of conventional healthcare, the role of lifestyle in chronic disease prevention, and how CrossFit affiliates can serve as health hubs in their communities. She also shares insights on mindset, stress management, and practical steps for taking ownership of your health.

Topics Covered:

• The limitations of conventional healthcare and why the system isn’t designed for prevention.
• The role of lifestyle in preventing and reversing chronic disease.
• The connection between metabolic health, mental health, and stress resilience.
• Practical strategies for building a proactive, patient-centered approach to healthcare.
• The importance of community in long-term health and well-being.

Resources & Media Mentioned:

• What Is Fitness? (2002) – The foundational article defining CrossFit’s approach to fitness
• Pursuing Health Podcast – Hosted by Dr. Julie Foucher
• Biomarker Panels – CrossFit Medical Society
• The Artist’s Way by Julia Cameron – Featuring the “Morning Pages” journaling method
• The Work by Byron Katie – A framework for challenging negative thought patterns
• Enlifted Method by Mark England – Mindset and language tools for personal growth and coaching
• The Roseto Effect

Community Highlight:

This week, we’re featuring Heather Peters and Maggie Birdsell from Ashe CrossFit in North Carolina. As a nurse and a dietitian, respectively, they built a primary care facility inside their CrossFit gym, providing a model for integrating fitness and healthcare. After their gym was devastated by Hurricane Helene, they prioritized supporting their community — offering medical care and mobilizing members to assist in relief efforts.

To support Ashe CrossFit, visit their Instagram at @ashecrossfit.

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In this episode, Denise Thomas sits down with Dave Castro to discuss the evolution of CrossFit from its early days to its current global impact. Dave shares stories from his 20-year journey, including:

• Early Beginnings: How he got involved in CrossFit around 2005 at the original HQ at CrossFit Santa Cruz, and his role in developing and scaling the early seminars into a global training business alongside Nicole Carroll.
• Standardizing Education: The process of shaping and standardizing CrossFit curriculum and training through seminars — detailing his experiences organizing, staffing, and refining the lecture format.
• Seminar Staff Development: Personal anecdotes on recruiting and mentoring Seminar Staff, the role of Flowmasters, and how consistent learning creates a lasting impact.
• The CrossFit Games and Open: Insights into the origins of the CrossFit Games and the evolution of the CrossFit Open.
• Personal Reflections: Understanding Dave as a leader in CrossFit, a media personality, and a husband/father.

Resources Mentioned:

• Register for the CrossFit Open: games.crossfit.com
• CrossFit Training Courses (Level 1 and Level 2)
• The First CrossFit Games (2007)

Community Highlight

This week’s community highlight features Rob Matthews, owner of CrossFit Pottstown in Pottstown, Pennsylvania. Rob has been involved in CrossFit since 2003 and runs his gym as a nonprofit in an old National Guard armory. His rare business model — charging members on a sliding scale and funding programs through insurance and grants — supports recovery, at-risk youth, adaptive athletes, and military personnel.
Visit Pottstown Athletic Club for more information.

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