The CFWF Podcast

Do you remember what CrossFit actually is?  Did you like the programming this year or did you disagree or not like it at all. Too much gymnastics, too many new movement?  Listen in to see what we thought and hear Alex and Kate with their analysis

Thank-You so much for tuning into the podcast YET AGAIN!    This podcast is basically my story. It’s not really something i have told much but it is something that i think i should be proud of and everything that happened was necessary for me to grow.  Tune in and i hope you enjoy!      Follow us on Instagram @cfwf, follow the podcast on Spotify, iTunes or through our website. Please any feedback would be super appreciated and give us a thumbs up.

Welcome back to Episode 38 of the CFWF Podcast.  Today i am once again joined with Kate to talk about nutrition and what it is. The whole thing about food is often a very interesting topic that has really been butchered (pun intended). There is so much Bad Information about it out there on the internet and social media.  We talk basics today. Hopefully this helps clear a few things up with your thoughts on food.    ENJOY!

CFWF Podcast Episode 37     Book review   Start with Why - Simon Sinek (How great leaders inspire everyone to take action.)   Start with why is now tied with “how to win friends and influence people” for my favourite books of all time.  This one really just struck a cord with me and I didn’t understand until I read the last little bit of the book which talks about the author Simon Sinek. I feel I can relate with him on a level of what but also why he does it.    During the book he talks a fair amount about Apple, Microsoft, Harley Davidson, Southwest Airlines, Disney, The Wright Brothers and Martin Luther King Jnr.  These highly influential companies and figures all have one thing in common. They all “Start with Why”. Now starting with why wasn’t all they did either. Being clear with Why the do what they do they could make “what” they do clear which then makes “how” they do things crystal clear.  Sinek explains this structure as the golden circle. “Why” is the core of everything. “How” is just outside that and “what” is the final piece of the circle. Funnily enough this actually ties in biologically with our limbic brain and our neocortex. These are the parts of the brain that control emotions and the neocortex is responsible for language and rational thought.    Basically I translated this to our business and my personal life. I need to keep focusing on “why” I do things and reflect on this to ensure “how” I do things are right and “what” I am doing lines up with the how and the most importantly the “why”    I love this book. A must read!

My thoughts on Open Workout 19.5. This workout was full killer! Good times and sore legs and hands were had by all.   Listen up and find us on Spotify and iTunes.

My thoughts on Open Workout 19.4. This workout was a real work capacity type deal. Well more than just plain work capacity it was about burpee capacity. If you hate burpees, you were shit out of luck.

My thoughts on Open Workout 19.3.  This workout is a real thoughts provoker. Listen up and find us on Spotify and iTunes.

Open workout 19.2 has come to a close. Here are my thoughts!

Open workout 19.1 has come to a close. Here are my thoughts!

CFWF Podcast Episode 31 - The Open    Welcome back to the Podcast. Today Kate & I talk about the “Open”.    It is an amazing experience and event to be a part of. My best recommendation is to get in and be a part of the whole experience. Hit the workout to the best of your ability and really embrace everything and everyone doing it.    If you have any questions about the open please let me know. We are happy to help.    Subscribe on iTunes, Spotify and Youtube.

Welcome back to the CFWF Podcast. Today we have Daniel Rothenberg from Scope Chiropractic.  Dan has a wealth of experience treating athletes and general population. His philosophy and treatment practises are a little different to the norm which is why i like him. His wholistic approach to treating, training and life is really valuable.    To find Dan and see how he can help you visit https://scopechiropractic.com.au .  You can also find them on Instagram and Facebook.      For more great information and stories please subscribe/follow us on our socials and podcasting apps “iTunes” & Spotify.    See you next time.

Welcome back to the CFWF Podcast this is your HOST Alex Raethke. Today i am joined by an absolute recovery and rehab wizard, Dan Wonnocott.  We had a good chat about recovery principles, how we recovery. There was some really interesting pieces in there about how he treats people and his personal values of health and business.    Please subscribe, we are on iTunes, Spotify and our website so please keep the shows coming!  Let us know if there is anything you want to hear next.

CFWF Podcast Episode 28 - Book Review - Essentialism - Greg McKeown   “Essentialism - the disciplined pursuit of less” was a really refreshing book full of great stories of how doing less lets you achieve more.    The way of the essentialist is a different way of looking at the world and the things in your life that are truely essential. It is really similar to other books i have read lately like “The subtle art”, “E-myth”, “Chasing Excellence” and especially “The One Thing”. The values that this book makes you think about have really been in the forefront of my mind on a daily basis.    What is truely essential to your life? Do you say “Yes” on  a regular basic just to please somebody else and have instantly regretted it. Do you spend time on the things that matter the most to you?    Think about it.

CFWF Podcast Episode 27 - Technology and Fitness    What is technology in Fitness    -Heart Rate Watches (Fit-bit, Garmin, Apple Watch)  -Sleep Trackers (Fit-bit App) -Food Trackers (my fitness Pal)  -Accelarometers (tracking barbell Speed) -Cameras to Record Technique  -Benchmark Recording (fit-bot, Wodify, beyond the whiteboard) -Machines that record V02 Max.  -GPS.    There are so many Wearable and stationary machines in Fitness these days. All can be used in one way or another to help track and complete your Fitness activities.  One thing remains at the end of the day. You still NEED to do IT!  So get out there and go get it done.

Thankyou for tuning into the CFWF Podcast for episode 26. Joining the podcast today is David Harris. Dave is a long time member of CFWF and has overcome so me major obstacles in life to get to where he is now.   Today he shares some of those struggles, his relationship with food and how he has changed himself along the way to achieve great things. This is an amazing story and we hope you enjoy.     Please subscribe, give us a rating and always send through feedback and thoughts if you care to.

CFWF Podcast Episode 25 - Book Review - The subtle art of not giving a F*#k   Today on the CFWF Podcast we review another yet another book.  There are so many reason why i love this book but really it comes down to what matters in your life and not worrying about the things that don’t.    It is about creating boundaries that ensure you stick on your true path and ensure you are always chasing excellence.    Enjoy!    Head over to iTunes, subscribe and rate us 5 stars.

Welcome back to another great episode of the CFWF Podcast. Today we are talking about competition. How do we define competing vs training, what we do leading up to a comp, after a comp and during a comp to prepare to do our best.   I hope you enjoy this one. Head over to iTunes and give us a rating and if you want to chat with me one on one to see if i can help you hit your goals, fill in the free intro form and id be happy to sit down and see how our team can help.

Welcome back to the CFWF Podcast. Episode 23 is a book review of the latest book i have finished. E-myth is a book by Michael Gerber. It follows a few different stories about creating structure, consistency and knowing yourself. When you get to know how you best work then you can smash your goals out of the park! It all takes work however. So have a listen to 20min of my thoughts and i hope you enjoy!

Welcome back to the CFWF Podcast. Today’s podcast was a Inspired by Erin, so thank you so much Erin. We appreciate your input to help us create usable content for people to be inspired by.    We are talking about Growth Mindset today. Starting off with what is a Fixed Mindset and What is the Growth Mindset. The difference between the two is as simple as the growth mindset wants to be better all the time and the fixed is happy where it is.    Have a good listen and please subscribe, give us a rating and always send through feedback and thoughts if you care to.  If there is anything you would every like to talk about please shoot over a message.    Cheers!

CFWF Podcast Episode 21 - Reese Lowe - The Hype Project      Welcome back to the CFWF podcast. Thanks again for tuning in.  Today i am joined by a dear friend and story teller enthusiast Reese Lowe. Reese is a previous spirit of the box award winner for us here at CFWF and currently x-member. Reese is still close with us and has maintained a great connection to many of the members here.  He tells his story from when he started CrossFit, developed as an athlete and person then followed his dreams and trusted his gut.    Reese has been fundamental to making CFWF what it is today.    We hope you enjoy this one and get a lot from it.  Please head over to iTunes and give us a rating. If you have any questions, comments and ideas on what you want to hear please let us know!

CFWF Podcast Episode 20 - Goal Setting    Welcome back to the CFWF Podcast. This week Kate and I talk about Goal Setting.    What is goal setting, why we do it and how do we think about it a little differently from the norm.    We have a chat about the improvements Kate has had since implementing this “different thinking” and how it has helped her improve not only her physical performance but also her mental performance.    Hope you enjoy and like always please head over to iTunes and give us a rating, subscribe and let us know if theres anything you would like to see from us.    Thanks again for tuning in.

This episode of the CFWF podcast Kate and I talk about what is health and how we can define it. We also talk about what strength is or what health is.  We share out thoughts and beliefs on what we think these are.  Fitness - Make is measureable and clear on what fitness is for you.  Strength - Physical and Mental strength, what is it to you? Health - Another that is the same. There is just not one thing to work on here.    Please head over to iTunes and give us a rating + subscribe to continually get updates.  Feedback is always appreciated.

G'day !  Welcome back to the podcast. Today I'm just getting some thoughts and feelings off my chest about gut feelings. What they are to me and my thoughts on them.  I believe they are super valuable especially if you want to be "better than yesterday". Our gut feelings give us a deeper insight into what is happening in the world around us than we might ever know.  Challenge yourself this week and do some meditation, get in touch with those thoughts and think about where you want to go and who you want to be. Constantly and relentlessly do YOU!  Much Love  Coach A

CFWF Podcast Episode 17 -Members Questions   Thank-you for tuning into another episode of the CFWF Podcast. Today we have some more members questions. We go over training through injury, using weight belts and accessories and also dealing with the frustrations of learning new things.   Question 1 - Charlie - Training Through Injury?   Question 2 - Lesley - Whats the best way to make use of a weight belt?   Question 3 - Jackie - Dealing with your frustrations when practising something new, like stringing double unders together and when you don’t seem to be making progress.   Again thank you for tuning in, please head over and subscribe iTunes and give us a rating. As always if you have any questions for us to answer, send us a message and we would be happy to add them into the next podcast.

CFWF Podcast Episode 16 - New Idea with Liz Dell   Todays CFWF Podcast is with Liz Dell. We have been talking constantly for a long time about how mental performance can help your physical performance. Liz came to me with a idea of creating a program for mental strengthening. This comes in the form of work shops to show you the techniques. Some daily mental exercises done 4-5 days over a 12 weeks period. This is something that we both can be extremely valuable and would like to get some data on going forward with the program. If you would like to be part of the pilot program send me an email to alex@cfwf.com.au.   Again Please find us on iTunes, rate us 5 stars, subscribe and put in a review.   Cheers

This weeks CFWF podcast is all about the members. We chat to two of the friendliest and most supporting people you could meet Dale and Tayler. These two are part of our 6.30pm class and are shining lights in the community. The super friendly pair are sharing their story of how they got into CrossFit, what drove them to start, why the didn’t start sooner, when was the moment they fell in love with it and where the CrossFit journey has taken them so far.   Don’t forget to head over to iTunes to subscribe and rate us 5 stars.

On this weeks episode Kate and I talk about the worlds war with sugar addiction. This is a valuable episode of you are fighting chronic disease and are looking to change your life. We can all chip in on this war and we can all make a change. We talk about clarifying to yourself the person you want to be and staying strong with that message. This is really a topic that we are super passionate about so please have a listen.   Also head over to iTunes, subscribe and rate us 5 stars.

Today Kate Morris and I are talking about setting examples for the people around you about food and what kind of foods we should be eating. We also cover a little about being sure on the person you want to be and sticking with that.   Wrap your ears around this one and head over to iTunes, subscribe and rate us 5 stars!   CHEERS!

Welcome Back to the CFWF Podcast.  Episode 12 is another sweet podcast with Coach Isaac. We are revisiting our last podcast and continuing our conversation. This one is a bit of a free style. This is a cool conversation talking about how we think as coaches we can cultivate a better experience for our clients by participating in classes. This is also a good one for you as athletes to get the most out of the experience by participating in classes.  Don't forget to to head over to iTunes and subscribe, then rate us 5 stars.  If you haven't listened to our other podcasts please head in and check them out. Please let us know how you think we can do better!

Today on the CFWF Podcast I am joined with one of my amazing and talented coaches Isaac Schulz. Isaac is part of the full time team here at CFWF and is a incredible talent. We talk about the importance of participating in classes and the benefit of working out with the group. Another topic we cover and cultivating a great experience and why it’s super important as a coach and leader to be working out with the group.   Please head over to iTunes, subscribe and rate us 5 stars. Thank you for listening!

Today’s CFWF Podcast is yet again a members Questions and Answers. You guys shape the way we do everything and you guys having your say in this podcast makes me so happy. I started this podcast for this exact reason, to help educate and inspire you all. With your input we can do just that. I am joined today with Kate. She is making her second appearance on the show and she has some great thoughts to throw into these answers.   Please if you have any questions for the podcast please send them to alex@cfwf.com.au and i will add them in next time we have a show.   Also please remember to head over to iTunes to subscribe and rate us 5 stars!   Thank-you for listening!

Today we are doing a CrossFit style Podcast. The CFWF members have spoken and have given us some Amazing questions about anything they would like to ask. My job today is to answer as many of those as possible in 20 minutes. This should be great and informative as the question are for you! If you want to get in and ask some questions and have yours answered please send them in via email to alex@cfwf.com.au or directly to our facebook page and i will add them into the list. Please head over to our iTunes page and subscribe + rate us 5 stars. The CFWF Podcast.   Enjoy!

Welcome to another Episode of the CFWF Podcast.  Today we talk to Andre Borell who is a successful Business owner and Entrepreneur. Andre has a lot of plates spinning at ones with several different business ventures so we had a very interesting and insightful conversation about how he has managed his health and fitness throughout his very busy and Successful business ventures.  Hope you enjoy this week and if you have any question to ask please feel free to drop us a line.  Also head over to iTunes and subscribe + rate us 5 Stars.  You can find Andre on Facebook - facebook.com/andreborellofficial  & Instagram - @andreborell, you can also get a copy of his NEW book “The 9 Habits of a successful Entrepreneur. Just send us a message or send him a message to grab a copy!

What is health? This is a question that i think is open to interpretation. Today i talk about what i think health is and how it can be measured and worked on. You will hear about the 5 Pillars.   To me health is not just about working out. It’s about delicately integrating all the aspect of your life into solid pillar of health. We need to focus on NUTRITION, SLEEP, TRAINING, THINKING and CONNECTION. If you are missing one of these links you will be leaving yourself open and susceptible to “sickness”. At CFWF we don’t want people to be “WELL” we want them to be “FIT”. To dive deeper we aren’t trying to help people survive, we are trying to help people THRIVE!

CFWF Podcast - Episode 6 - book review - The One Thing by Garry Keller with Jay Papasan.   The one thing was an extremely interesting read for me as it really hit home with things like health, nutrition and my lack of productivity and organisation. The one thing talks about about setting yourself up for success. The book really makes you look at your habits, your time management, your priorities and your not life balance but rather your life counter balance. It gives you an overall tool to look at what you are doing to see in which areas you need to improve. You will find yourself asking the question. “what is the ONE THING i can do today or this week, this month, this year that it by doing it everything else becomes easier or unnecessary. One thing is vitally important to extraordinary results. “If you chase two rabbits you will not catch either one.” - Chinese Proverb.

CFWF Podcast - Episode 5 - Liz Dell   This episode of the podcast we have a special guest, Liz Dell. Liz is a foundational member here at CFWF and has had plenty of both life experience and with Competing in CrossFit. This will be a incredibly insightful conversation about her journey into CrossFit and mindset around life and training. Listen up and please subscribe on Itunes and rate us 5 stars.

CFWF Podcast - Episode 4 - David Smith   This weeks interview is with a long time friend of mine David Smith. David is a long time friend of mine from school. David has moved from Ipswich to Longreach to find a new home and now open his own gym, Armoury Fitness. We talk today about lessons learnt and future progress than can be made. Listen up closely to this one, there is some golden nuggets in this one. ENJOY!

Chasing excellence was really insightful book and a exciting read about the fittest athletes on the planet. Now what this book does and I love, is that it not only tells you about the lesson of the paragraph it also puts it into context. This really helps you learn and apply the information in this book to you. Being in CrossFit and the sport of CrossFit does help when reading this book, but it has a huge transfer over to business life and training life in general.   “We will chase perfection and we will chase it relentlessly, knowing all the while we can never attain it. But along the way, we shall catch excellence. - Vince Lombardi Jr.”

Todays Episode - 2 is with Kate Morris. -Kate Morris or our 'Coach Kate"  is the glue chick at CFWF. She is a coach, a nutrition superstar, my personal nutrition coach, one of my athletes, my best friend, the love of my life and the mother of my children. Kate has undergone a huge physical and mental change in the last 12 months so i really believe this episode is going to give you guys some seriously valuable information. ENJOY!

CFWF Podcast Episode 1 The Importance of Warm-up & Workout Preparation. Today i discuss in depth an article i just wrote on the importance of Warm-ups and Workout preparation. We believe in doing both of these daily to help members maximise their minutes with us in the gym now and for the future.