A podcast exploring the science, strategy, and sport of CrossFit through conversations between a coach and athlete. Each episode covers training, programming, movement, competition, recovery, and the realities of long-term athletic development.
The Fraser Valley Throwdown 2026: A CrossFit Competition Recap
We’re recapping our experience at the Fraser Valley Throwdown, a CrossFit competition that Jeff programmed and Jill competed in. From the workouts and competition nerves to the moments that went better (and worse) than expected, we’re breaking down what it was actually like to compete, and to create the workouts.
Whether you competed at FVT, watched from the sidelines, or are thinking about signing up for your first competition, join us for an honest, and occasionally painful, look back at the weekend.
14 Sept 2026
Starting CrossFit: A Beginner's Guide on Where to Start and What to Expect
Are you thinking about starting CrossFit or have you just recently joined and have questions? In this episode, Jeff (IG: @silverbacksystems) and Jill (IG: @lilmusclehamster) discuss the ins and outs of CrossFit. Where and how to start, what to expect, the origin of CrossFit (some history you might not expect from involving a popular soda company), and common misconceptions.
Youtube videos mentioned:
"I am defying the perception of what a blind person can do—Kym Dekeyrel": https://www.youtube.com/watch?v=5lQpFDxwqaM
"Blindness: An Invisible Disability — Kym Dekeyrel": https://www.youtube.com/watch?v=j2XMrohifgM
"Spreading the Light": https://www.youtube.com/watch?v=Ohf5QbABECo
"Strength Story | Tyler Saunders — Our Limiting Beliefs": https://www.youtube.com/watch?v=HrtKDygaKqE
30 Aug 2026
The 10 Physical Skills, Part II
In this episode, Coach Jeff and Kinesiology student Jill continue their discussion of the 10 physical skills of CrossFit, diving into the final five: Speed, Coordination, Agility, Balance and Accuracy...and some special mentions about seniors doing Parkour, and the VO2 max of Biathlon athletes.
16 Aug 2026
The 10 Physical Skills, Part I
In this episode, Coach Jeff and Kinesiology student Jill discuss the 10 physical skills of CrossFit, including: Cardiovascular Endurance, Stamina, Strength, Flexibility and Power. This concept was originally formulated by Greg Glassman & The Dynamax team in 2002, when they set out to define what fitness is. Jill nerds out about the exercise science behind each concept (count how many times she says "interesting"), and Jeff uses his wisdom to explain how he would prescribe methods of improvement for his athletes.
2 Aug 2026
From Recreational to RX, When to Compete and How to Train
Coach Jeff and Athlete Jill discuss the different CrossFit divisions, from scaled/recreational, to intermediate to RX. Why might an athlete want to compete in each division? How does training differ for a scaled/recreational athlete vs. an RX athlete? When is it time to take your training from CrossFit Box class programming to working with a 1:1 coach?
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5.0 / 5
4 ratings
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