The CrossFit Podcast

Dr. Stacy Sims is an exercise physiologist, nutrition scientist, TEDx speaker, and the bestselling author behind the viral phrase “Women are not small men.” In this episode, she joins Denise Thomas to unpack what we really need to know about women’s physiology — and how most training and nutrition advice completely ignores it.

They get into the menstrual cycle, perimenopause, postmenopause, and how to train through it all. Stacy explains why women lose power during certain phases, how training affects the brain, and what female athletes should do differently when it comes to strength, conditioning, recovery, and stress. They also break down cold plunges, sauna use, and why CrossFit coaches and gym owners have an opportunity to lead the way in changing the narrative.

Topics Included

• Biological differences in training, recovery, and metabolism
• Power, hormone shifts, and the menstrual cycle
• When and how to modify workouts
• Why fasting and cold plunges don’t affect men and women the same way
• How to feel and perform your best during perimenopause and postmenopause
• Raising the next generation of girls to understand their physiology for performance

Resources Mentioned

• Dr. Stacy Sims’ TEDx Talk: Women Are Not Small Men
• Book: “Roar” by Stacy Sims
• Book: “Next Level” by Stacy Sims
• DrStacySims.com
• Proov or Oova (hormone-tracking tools)
• OsteoGains app

Community Highlight

Arielle Loewen is a household name in CrossFit — fierce on the floor, kind in every interaction. But behind the scenes, she’s also quietly mentoring the next generation.⠀Last year, she supported eight teenage CrossFit Games athletes, checking in weekly to discuss the mental aspects of elite competition. One even flew out to train with her in person.

Arielle’s leadership comes from lived experience. In 2013, she couldn’t afford her first competition — someone else covered the entry fee. Now, she pays it forward. She designs and sells “Strong Mom” shirts to help other moms cover local competition costs.

Her message is simple: “When you think you’re done, you’re not done.”Arielle’s a bright spot in the CrossFit community — and we’ll be cheering her on at the 2025 CrossFit Games.

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Dr. Kwadwo Kyeremanteng is an ICU doctor in Ottawa who spent the pandemic treating some of the sickest patients in Canada. In this conversation, he explains how his experience in the ICU during COVID changed the course of his life — and set him on a mission to keep people out of his ward.

In his episode, he talks candidly about what it’s like to deliver bad news to families, what we’re getting wrong about chronic illness, and how fitness and strength training save lives. Dr. K is also the author of the book “Prevention Over Prescription” and the host of a podcast by the same name. This episode is a rallying cry for coaches, affiliate owners, and anyone trying to improve the health of their community.

Topics Included

• What an ICU doctor actually sees and does daily
• Why COVID changed the way he views chronic illness
• How strength training impacts patient outcomes
• What most doctors get wrong about metabolic syndrome
• The case for simple, empowering lifestyle interventions

Resources Mentioned

• Book: “Prevention Over Prescription” by Dr. Kwadwo Kyeremanteng
• Podcast: “Prevention Over Prescription” (hosted by Dr. K)
• 2024 CrossFit Health Summit presentation
• Jason Fung’s work on fasting and diabetes reversal
• Dr. Chris Palmer’s research on mental health and metabolic health
• CrossFit Level 1 Certificate Course

Community Highlight:Mike and Katelyn run Chalkdust CrossFit in Powell, Ohio — a 10-year affiliate built from grit, loyalty, and a lot of long nights.When their old gym closed, they started over, training a few loyal members in the park before opening a space of their own. In the early days, they slept at the gym just to keep things afloat, coaching late into the night and first thing in the morning.

Now, Chalkdust is known for balance. Most members compete locally and move with sharp technique — but they also show up for “Self-Care Saturdays,” a weekly blend of yoga, breathwork, and reflection.That mix of intensity and recovery has become the heartbeat of their culture.

Mike and Katelyn keep it simple: they just want to help people “be more awesome.”

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Dr. Rhonda Patrick is a leading researcher in nutrition, aging, and metabolic health. She’s known for translating complex science into practical tools for longevity and performance — and now, after a year of doing CrossFit, she has new insights to share. In this episode, Rhonda joins Denise to break down the cellular mechanisms behind high-intensity exercise, why lactate is more than a waste product, and how CrossFit helps train your brain, not just your body.

They cover topics like VO2 max, mitochondrial repair, post-meal inflammation, aging muscles, and the science behind “exercise snacks.” Rhonda also shares her personal transformation from intimidated beginner to committed athlete — and why she believes CrossFit may be one of the most powerful tools for lifelong health.Topics Included

• Why Rhonda started CrossFit — and how her perspective shifted after a year of training
• What lactate actually is and why it’s a powerful signal for brain and muscle health
• How high-intensity exercise triggers mitochondrial repair and neurogenesis
• The relationship between sedentary behavior, inflammation, and cancer risk
• The research behind exercise “snacks” and how to use them throughout your day
• The benefits of CrossFit for aging adults, and Rhonda’s vision for senior fitness
  

Resources Mentioned

• Dr. Patrick’s website and podcast “Found My Fitness”
  • Dr. Martin Gibala podcast episode
• Rhonda at the CrossFit for Health Summit 

Community Highlight

Kenny Kane has been coaching since 2005 and took over CrossFit Oak Park in 2015.When the Los Angeles wildfires hit, nearly a third of the gym’s members were displaced — and 20 lost their homes.

In the middle of it all, priorities shifted. First: safety. Then, helping people meet basic needs. Running classes came second.What stood out most to Kenny wasn’t the hardship — it was the response. The Oak Park community came together fast. Members organized donations, raised money, and supported one another in every way possible.

For years, Kenny poured everything into building that community. In return, they showed up tenfold.CrossFit Oak Park has always focused on helping people live well outside the gym. In a moment of crisis, that philosophy held strong.This is what the CrossFit community looks like.

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Scott and Gwenna Bradley are the heart and backbone of Underground PDX, a nonprofit CrossFit affiliate that serves kids and families in one of Oregon’s most high-risk communities. In this episode, they open up about trauma, healing, and the power of love and consistency. 

Scott shares his personal story — from addiction and incarceration to ministry and coaching. Gwenna reflects on how structure, emotional regulation, and compassion allow them to reach kids dealing with poverty, violence, and instability. This isn’t just about workouts. It’s about showing up, building trust, and helping young people believe they matter.

Topics Included

• How Underground PDX began — and why Gwenna lets the kids choose their mentors.
• What Scott’s personal journey through addiction, abuse, and recovery taught him about serving youth.
• How Gwenna balances structure with compassion to reach kids labeled “too difficult.”
• The emotional cost of building trust — and why a hug might matter more than a PR.
• Why they’re now training the next generation of coaches from within their own block.

Resources Mentioned

• Underground PDX (https://undergroundpdx.org)
• Hope Center PDX
• CrossFit Grit 346
• Steve’s Club (now FYR)

Community Highlight: 

Erin Rees has owned an affiliate before. But this one — CrossFit Comeback — is different.

After hiding her own struggles with alcohol during her first run as a gym owner, Erin eventually hit a breaking point. With the support of her family and a treatment program, she got sober. And when she found her way back to CrossFit in 2022, it became part of her healing.

Now, she’s giving that same lifeline to others.

At CrossFit Comeback in Clinton, Mississippi, Erin and her husband run a free class specifically for individuals in recovery. They train for 30 minutes — then sit together and talk about recovery. Nine of those 25 participants have become full members.

As Erin puts it: “It’s never too late for a comeback.”

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Cristina Anderson’s journey from complete lack of self-belief to a Certified CrossFit Level 4 Coach and Seminar Staff member is nothing short of extraordinary. In this powerful episode, Cristina opens up to Denise about what it took to shift from self-doubt to service, and how she’s using her voice and experience to reshape what fitness looks and feels like.

She shares the hard moments — from imposter syndrome to the childhood shame that fueled her transformation — and the triumphs, including finding her place on the red shirt team and rewriting the story for her daughters. 

Topics Included

• Overcoming imposter syndrome 
• Redefining fitness and who gets to be an athlete
• Breaking family cycles of shame and body image
• The role of courage, mentorship, and motherhood in leadership

Resources Mentioned

• CrossFit Level 1, 2, 3, and 4 Courses
• World-Class Fitness in 100 Words
• Presidential Fitness Test (referenced from childhood)

Community Highlight

Vilma Gray isn’t just a coach — she’s a force for real change in Ocala, Florida.

A Level 3 trainer, GRID League athlete, and owner of CrossFit E-Fit since 2017, Vilma leads with heart and purpose. She builds true community, teaches members to own their health, and lives the CrossFit methodology every day.

From cancer and stroke survivors to competitive athletes, Vilma’s work is changing lives — one class, one conversation, one person at a time.

Know someone you think deserves to be highlighted? Nominate them here → https://crossfit.surveysparrow.com/s/CrossFit-Community-Stories/tt-PrkSJ 

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Let us know what you think about the podcast and how we can improve here → https://crossfit.surveysparrow.com/s/The-CrossFit-Podcast—Feedback-Survey/tt-lf9Gf?ep=014 

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Jocelyn Rylee is leading the charge to bring nutrition back to the center of the CrossFit conversation. A longtime affiliate owner, Seminar Staff trainer, and leader of the in-person CrossFit Nutrition Course, Jocelyn blends science, education, and deep experience in her approach to food and fitness.

In this episode, Denise and Jocelyn dig into the foundations of health, the evolution of nutrition in the CrossFit world, and the difference between eating for performance and eating for longevity. You’ll walk away rethinking your plate and your pantry.

Topics Included

• Why nutrition is foundational to the CrossFit methodology.
• The Zone diet and the early culture of CrossFit nutrition.
• The difference between performance eating and long-term health.
• Why we need to cook again — and how it made us human.
• Practical, simple and realistic steps to address nutrition.

Resources Mentioned

• Nutrition for the Every CrossFit Athlete (New Course, led by Jocelyn) → https://www.crossfit.com/nutrition-for-the-everyday-crossfit-athlete 
• “What Is Fitness” by Greg Glassman (2002)
• CrossFit Level 1 and Level 2 Manuals
• World-Class Fitness in 100 Words
• “The Zone Diet” by Dr. Barry Sears
• “Humans as Cookingvores” (Scientific paper referenced)

Community Highlight

CrossFit Optimistic is owned by Mike Martinez in San Antonio, Texas. Years ago, Mike and his wife Angelina walked away from corporate jobs and big salaries in pursuit of something more meaningful. For Mike, an Army veteran still serving in the reserves, that meant giving back to the veteran community. In the early days, the gym focused heavily on charitable work and programs for wounded warriors and adaptive athletes. From training three adaptive athletes on their way to the Paralympics to hosting teams like the Korean Adaptive Sled Hockey Team, CrossFit Optimistic became a national haven for adaptive training. 

Looking back, Mike says the hard times were worth it. He makes a modest living, gets to coach alongside his now-adult kids, and isn’t chasing more. When we asked what’s next, he smiled and said, “What do you do when your life exceeds your dreams?”

Know someone you think deserves to be highlighted? Nominate them here → https://crossfit.surveysparrow.com/s/CrossFit-Community-Stories/tt-PrkSJ 

Share Your Thoughts: 

Let us know what you think about the podcast and how we can improve here → https://crossfit.surveysparrow.com/s/The-CrossFit-Podcast—Feedback-Survey/tt-lf9Gf?ep=013 

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