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Stephane Rochet (CF-L3) is a former D1 collegiate strength and conditioning coach at top-tier athletic programs, a former CrossFit Seminar Staff Flowmaster, and currently serves as CrossFit HQ’s Senior Content Writer. With more than two decades of experience, few people are more qualified to drop the hammer on the most common misconceptions about CrossFit. In this episode, Stephane joins Denise to break down what CrossFit actually is — and what it isn’t. 

Together, Stephane and Denise tackle myths around intensity, scaling, technique, injury, aging, and burnout. Stephane shares how he implemented CrossFit in a collegiate S&C setting, why technique always comes before intensity, and how to reset when training stops feeling right.

Whether you’re brand new or 10 years in, this conversation will help you better understand the program — and stay in it for life.

Myths Debunked:

• CrossFit is too intense — and not sustainable
• You have to redline every day to get results
• CrossFit athletes don’t care about form or technique
  CrossFit isn’t appropriate for older adults
• Injured athletes have no place in the gym
• Burnout means it’s time to quit

Resources Mentioned:

• CrossFit Level 1 and Level 2 Courses: https://www.crossfit.com/education/about 
• Stephane Rochet’s articles on CrossFit.com
  • e.g., “Don’t Be Normal: Do CrossFit”
• Coaching GPP in CrossFit (Conversation with Joe Alexander on the CrossFit Training YouTube Channel): https://www.youtube.com/watch?v=lof6v82gQOQ 
• The Technique article: https://www.crossfit.com/essentials/technique  
• “Garage Gym” article from the CrossFit Journal: https://library.crossfit.com/free/pdf/cfjissue1_Sep02.pdf 
• Chris Masterjohn’s article on preserving muscle while dieting: https://www.crossfit.com/essentials/keep-muscle-lose-fat 
• The CrossFit charter: mechanics → consistency → intensity: https://www.crossfit.com/essentials/mechanics-consistency-intensity-part-1-what-does-it-mean 
• Classic programming model: 3-on/1-off

Community Highlight:

Kelly Kim — a 10-year affiliate owner and the first female member of CrossFit Seminar Staff in South Korea — was nominated for this feature by a fellow Korean affiliate owner. Why? 

Over the past year, she’s visited more than 60 affiliates across the country and has sent out 200 pairs of training shoes to support local owners. Her generosity and love for the CrossFit community runs deep. If you’re in Asia, you’ve probably seen her around — whether reporting from competitions or showing up in a box near you.

Right now, she’s still on the road, helping affiliate owners learn how to use social media more effectively.

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=012

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In this episode, Denise Thomas talks with Dr. Tom McCoy, co-founder of the CrossFit Medical Society, about the potential for a healthcare model that doesn’t profit on disease, the role of CrossFit in preventing and reversing chronic disease, and how coaches can contribute to improving the health and longevity of their members. Dr. McCoy also shares practical insights on integrating healthcare with CrossFit and the importance of community in driving health outcomes.

They discuss how CrossFit can serve as a critical tool for preventive healthcare. Dr. McCoy explains how affiliates function as “health homes,” supporting not just fitness but also long-term health outcomes.

Topics Included:

• Dr. McCoy’s shift from emergency medicine to family and precision medicine.
• How social connection impacts health outcomes.
• The role of CrossFit in preventing and managing chronic diseases.
• The concept of CrossFit affiliates as health homes.
• Challenges with the current healthcare system and how the CrossFit Medical Society aims to create solutions.
• Practical advice for coaches and affiliate owners to support members’ health beyond fitness.

Resources Mentioned:

• CrossFit Medical Society: www.crossfitmedicalsociety.com
• McCoy Medical: www.mccoymedical.com
• Instagram: https://www.instagram.com/vitalhumandoc
• Community Care: A new approach to healthcare funding and support through the CrossFit Medical Society: https://www.crossfitmedicalsociety.com/communitycare-1  
• Surgeon General’s Report on Loneliness (2023): https://www.hhs.gov/sites/default/files/surgeon-general-social-connection-advisory.pdf 

Community Highlight:

This week’s Community Highlight features Jose Soto, owner of Backyard CrossFit in East Los Angeles. Jose’s mission is to make CrossFit more accessible to the Hispanic community. His affiliate partners with the nonprofit Freedom and Fashion, which supports survivors of human trafficking, domestic violence, and inner-city youth. During the recent Los Angeles wildfires, Jose and his team stepped up to raise funds for affected communities.

Follow Jose and Backyard CrossFit: https://www.instagram.com/backyardcrossfit

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=009

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Myles Lewis is a father, husband, longtime CrossFit affiliate owner, coach, and member of CrossFit’s Seminar Staff. Since opening CrossFit Avalanche in 2008, he’s navigated the challenges of running a business in a competitive, high-cost environment while staying true to the fundamentals of CrossFit.

In this episode, Myles joins Denise Thomas to discuss his journey — from professional snowboarding to discovering CrossFit and becoming a coach. He shares lessons learned over 16 years of affiliate ownership, including how he adapted his business during the COVID-19 pandemic, the importance of taking risks, and why simplicity and consistency are key to building a strong community.

Topics Included:

• Myles’ passion for snowboarding and how it shaped his mindset
• The story behind opening CrossFit Avalanche in 2008
• Navigating affiliate ownership during the COVID-19 pandemic
• How Myles brought some perspective to CrossFit’s executive team

Resources Mentioned:

• CrossFit Avalanche → https://www.instagram.com/crossfitavalanche
• The Tahoe Throwdown: A look back at classic CrossFit events → https://www.youtube.com/watch?v=kB0QEKJ9od4 
• Influx Mini-Series: Showcasing how fitness translates beyond the gym → https://journal.crossfit.com/article/influx-bonus-content-heli-safety 

Community Highlight:

This week, we’re highlighting Ashley Cullen, the owner of Big Gratitude CrossFit in Richmond, Virginia. A mother of six and wife to a military veteran, Ashley founded her affiliate in July 2024 with a mission rooted in service. Not only does she run a thriving CrossFit gym, but 100% of its profits go directly to support a nonprofit she created for disadvantaged youth and military veterans.

Want to follow Ashley’s journey? Check out @biggratitudecrossfit to see how she’s using CrossFit to make a meaningful impact in her community → https://www.instagram.com/biggratitudecrossfit

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=006

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