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The Fitness Servant
61 minutes | Apr 24, 2021
TFS 54: Col's Notes - Quarter Finals
Jose and Shawn break down the Quarter Final Workouts and give a chance for you to do some of them.
47 minutes | Mar 29, 2021
TFS 53: Col's Notes - The Open Is Over
Jose and Shawn debrief after 21.3 & 21.4 and why Shawn is ready to redo both workouts. They both discuss this week's workouts.
53 minutes | Mar 21, 2021
TFS 52: Col's Notes - Week 3 Of The Open
Jose and Shawn discuss last week's 21.2 grind and this week's workouts to prepare you for 21.3. Jose predicts a chipper and Shawn thinks Jose has direct access to Dave Castro!
34 minutes | Mar 14, 2021
TFS 51: Col's Notes - Week 2 Of The Open
Jose and Shawn discuss 21.1 and how to prepare for 21.2!
31 minutes | Mar 6, 2021
TFS 50: Col's Notes - 6 Days Left
Jose and Shawn discuss the upcoming Open and how the workouts this week will cater to optimizing your performance during the games.
43 minutes | Feb 28, 2021
TFS 49: Col's Notes - Leading Into The Open
The Crossfit Open Season is upon us and Jose and Shawn are pumped for this week's workouts leading into the Open.
34 minutes | Feb 7, 2021
TFS 48: Cols Notes - Gnarly Workouts
Jose and Shawn breakdown some of these upcoming Gnarly workouts. Plan and execute!
32 minutes | Jan 31, 2021
TFS 47: Col's Notes - Preparing for the Open
Jose and Shawn take you through this week's workouts, which will help you prep for the Crossfit Open.
37 minutes | Jan 24, 2021
TFS 46: Col's Notes - Getting After It
Jose and Shawn discuss the Work Outs for the week ahead and breakdown a couple of the work outs from last week in this week's edition of Col's Notes.
33 minutes | Jan 18, 2021
TFS 45: Col's Notes - Increasing Volume
Jose and Shawn discuss increase volume in a workout and how to attack each one.
27 minutes | Jan 15, 2021
TFS 44: Nutrition Talk - Setting A Schedule
Jose and Shawn talk to members about the importance of setting a schedule to prioritize nutrition throughout their day.
39 minutes | Jan 11, 2021
TFS 43: Col's Notes - Pushing The Pace
Jose and Shawn talk about pushing the pace in the past week's workouts to get the proper stimulus.
25 minutes | Jan 8, 2021
TFS 42: Nutrition Talk - The Challenge
We make New Year's resolutions because It's our hope to change an undesired trait or behaviour, to accomplish a personal goal, or improve our life. Don't let this year's resolutions go unaccomplished. Accountability and sorting through all the confusion can be exhausting. Let us be your guide. All you have to do is sign up for the 28-day challenge The 28-Day Challenge will kick off with Biometric testing and access to the step by step Healthy Steps Nutrition tracking App. Invite a friend or family member. For many nutrition can be so confusing. If we do this together we can lean on each other for the support we need to make progress this year. We believe something as fundamental as nutrition shouldn’t be complicated. We look forward to seeing you registered. https://docs.google.com/forms/d/e/1FAIpQLSfzDEsTaMDpJkUC5Xmm9KMT6FU04Y9BHxJ1p_tUGmDmafxJTg/viewform
34 minutes | Jan 4, 2021
TFS 41: Col's Notes - Improved Positioning
Jose and Shawn talk about ringing in the New Year with some great WODs and working on improved positioning throughout the week.
36 minutes | Dec 28, 2020
TFS 40: Col's Notes - Christmas Week Wods
Jose and Shawn go through the wods for the week of Christmas so you can eat all of the goodies you want during this holiday season.
38 minutes | Dec 21, 2020
TFS 39: The Breakdown - Barbell Cycling
Jose and Shawn discuss the past week of workouts with some observations, shout-outs, and tips on how to move better through the classes.
10 minutes | Dec 18, 2020
TFS 38: What Is The Intended Stimulus?
What does it mean when we say “intended stimulus”? In this episode I break down the importance of performing a work out the way that it was intended to be performed. A work out gets drawn up and gets released and there is and intention behind it and if you are often hitting the intended stimulus of a work out you are more likely to see the results. When designing our program The primary focus is the stimulus, which allows us to scale appropriately so everyone is able to preserve stimulus.
36 minutes | Dec 14, 2020
TFS 37: The Breakdown - How About Them Front Squats!
Jose and Shawn talk about the week of WODs after the deload week and also discuss going for PRs.
11 minutes | Dec 11, 2020
TFS 36: Adjusting Your Workout Based On How You Feel
Feeling tired and needing to make adjustments to training is a part of fitness that gets overlooked. Knowing when to switch from competing in a workout to training and not wasting it all away will help your long term success. This isn’t limited to competing against someone else’s scores, we often “compete” against the clock or against ourselves.
34 minutes | Dec 7, 2020
TFS 35: The Breakdown 3 - Deload Week
Jose and Shawn talk about the deload week that just happened and what they people to approach this type of week.
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