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In this episode, Reza sits down with long-time NCR and 2022 NCR Nation Award winner: Justin Mangat. Justin and Rez chat about Justin’s journey from San Francisco to Ottawa, why we need more representation of the "every day" CrossFitter, and why he's proud of his NCR workout-pals this season.  2:05 - Justin’s intro 13:11 - Reza & Justin’s most embarrassing story 19:00 - Open workout predictions and analysis 28:03 - CrossFit coaching ascendancy, NCR’s internship process and creating quality coaches 34:20 - Justin’s hype list for the Open 49:46 - Justin’s shoutouts

This episode features two staple NCR members, Ella and Gabbie, and NCR coaches, Kayley and Alessia. These four sit down to talk about Ella and Gabbie’s first classes at NCR, what “stereotypes” they heard about CrossFit before their first class, how CrossFit training has radicalized their perceptions of their body image and autonomy, and how a community of strong women has become integral in their fitness journeys. 1:00 Ella & Gabbie's introductions 2:50 - How did Ella get into CrossFit 9:57 - Ella’s preconceptions about CrossFit 14:25 - Gabbie’s intro to CrossFit 18:25 - Creating self sufficiency with CrossFit 21:08 - CrossFit & perceptions of our bodies 29:03 - The role of community in Ella & Gabbie’s fitness journey 35:57 - How have Ella & Gabbie’s perceptions of CrossFit changed over time? 43:44 - gender and fitness journeys, having a community of women

On this week’s episode of the NCR Podcast, Rez, Sam and PT sit down to talk about their new venture with their second CrossFit NCR location, NCR Colonnade, discuss the importance of community in a fitness space, their competitive plans for CrossFit NCR in the 2023 season, and reminisce on their competitive CrossFit eras. Introduction - 0-4:05 CrossFit Colonnade - 4:35 5:56 – Coaches moving to Colonnade 10:15 – bringing CrossFit NCR culture to CrossFit Colonnade 14:50 – community as a sense of family 23:12 – Community or fitness? 26:32 – The PT & Reza origin story 32:30 – PT & Reza rehashing competitive eras 40:10 – Quarterfinals 2021, Victor being an icon 41:20 – NCR Teams 2023

This episode is a light and casual one. Here, Sam, Rez, and Alessia answer some rapid fire questions about CrossFit in a conversational style setting. 4:50 - Sub 5’ mile or squat 500lbs? 10:20 - If you could eliminate one weakness, what would it be? 14:10 - What’s your favourite fitness accessory? 18:00 - Loud music or silence? 22:50 - If you could trade places with one member of the coaching staff, who would it be? 28:55 - who would you choose as your forever workout partner?

*due to some technical difficulties, this episode is an unintentional abrupt ending. In this week’s episode, Reza, Sam and Alessia offer their two-cents on the 2022 No Bull CrossFit Games. They discuss the programming, the unique movements premiered at the events, an shocking and unsurprising leaderboard, and what the recreational CrossFit athlete can learn from the Games. 5:53 - intro to CrossFit Games talk 6:27 - volume v. intensity 13:45 - Reza & Sam hit a games workout 19:29 - Podium finishers & Ricky Garard 30:12 - Women’s leaderboard 38:19 - CrossFit Games impact on programming 42:26 - Adaptive athletes representation at the CrossFit Games

*Content Warning: This episode mentions depression, suicide, addiction and other mental-health related topics that some may find triggering* If you are struggling and need help, you can call the Ottawa Mental Health Crisis Line: 613-722-6914.  This episode spotlights Coach Sam Meahan. He kindly and vulnerably takes us through the chronology of his young adult life. His story details his changing relationship to fitness, his mental health journey, and how CrossFit interplayed between the two. 4:00 - The beginning of Sam’s story 6:30 - Sam’s introduction to fitness 12:00 - beginning of mental health journey 15:57 - Anti-depressants and Alcohol 19:55 - First encounter with CrossFit 22:21 - *mention of suicide* 26:43 - Sam’s first class at NCR 31:49 - What is mental fitness? 34:08 - What peace does Sam experience when he does CrossFit? 36:43 - Sam’s passion for coaching 39:05 - Sam’s advice to others struggling 43:15 - Sam’s closure with the city of Toronto

This week, we bring executive director of Forging Youth Resilience (FYR), DEI council member and long-time NCR member, Mason Alberts. Mason discusses FYR, their goals as an organization, her involvement with CrossFit's DEI council and mitigating barriers to entry to CrossFit 4:11 - Introducing Mason Alberts 6:03 - Who is “FYR"? 12:19 - Trauma-informed approach to physical fitness 14:49 - Mason’s impetus to join FYR, using ballet to cope with trauma 18:50 - CrossFit DEI council, creating greater access to CrossFit 25:09 - DEI council goals 27:10 - Creating a safer affiliate space 36:12 - How to get involved with FYR

The theme for this episode is rest and recovery. Sam, Reza and Alessia walk the audience through their personal recovery routines, from morning to evening, and share their thoughts on the effectiveness of these practices. 6:55 - Defining recovery 9:00 - Morning routines 14:20 - Afternoon routines 22:50 - Bedtime/evening routines 26:30 - The importance of sleep 31:15 - Fitness watches 39:50 - Nasal breathing

In this week’s episode, Sam, Alessia and Reza discuss Quarterfinals at NCR, some of the current leaderboard controversies, and what kind of performances we can expect to see in the upcoming AGOQ. 0:30 - Sam’s introduction 8:25 - CrossFit controversies on Quarterfinals workout 3 17:56 - Quarterfinals throwdown at NCR 27:10 - AGOQ 32:10 - Strength work in CF 39:10 - Incoming teens in CF

Welcome back to The NCR Podcast. This week’s episode is a less structured and more conversational style piece. Reza and Alessia sit down to recap The Open, make predictions about Quarterfinals, and review some highlights at NCR. 3:10 - Ways to explain “CrossFit” 8:44 - Thoughts on the Open programming 13:15 - Quarterfinals roster at NCR 20:00 - Reza’s 22.3 experience 26:50 - approaching quarterfinal workouts 30:10 - Alessia’s CF goals 32:00 - Open highlights at NCR

Syn is the founder of AfroBrutality, a Harlem-based fitness movement, and Moe is an Olympic lifting coach at multiple gyms in Ottawa.

Long time member of CrossFit NCR.

Spencer Hendel is a CrossFit HQ Seminar Staff member, is part of the HAMplan programming team, and has been to the CrossFit Games 8 years as a competitor. To say that Spencer has experience would be an understatement. In this episode we try to tease out some lessons for Spencer to share with CrossFitters of every level.

Pete, PT, & Rez sit down to talk about the upcoming CrossFit Games being held in Aromas, CA at Director of CrossFit Games Dave Castro’s family Ranch.

Joe Corvo is best known in Ottawa, ON as being part of the team that took the Ottawa Senators to the Stanley Cup Final during the 2006-2007 season. After a 20 year professional hockey career with over 700 games played in the NHL, Joe decided to transition into CrossFit to keep his competitive streak alive. In 2007 Joe went to the CrossFit Games in the Men 40-44 division.

When it comes to CrossFit, Austin Malleolo has been in the game a long time. He has made eight CrossFit Games appearances, is a Flowmaster on CrossFit HQ Seminar Staff and is the head coach and gym manager at Reebok HQ.

Pat Vellner is the 2020 CrossFit Open World Champion and has previously placed 3rd (2016), 3rd (2017), and 2nd (2018) at the CrossFit Games. He is a chiropractor by trade and is currently practicing in Nanaimo, BC. We catch up with Pat about his approach to his season moving forward with COVID-19.

Pete, Paul, and Rez talk about how their routines have changed during COVID-19 and naturally it turns into a conversation about training and dad life!

Paul and Rez sit down with Natasha Dostaler of Nourished Maman Holistic Nutrition and pick her brain about the challenges of running her own Holistic Nutrition Business. Check her out at www.thenourishedmaman.com and @thenourishedmaman

Welcome back to The NCR Podcast! In this episode we sit down with Denise Thomas. Denise is a CrossFit HQ Seminar Staff Flowmaster and also works for Reebok HQ. We talk about some of the challenges that coaches are facing in the virtual world and how we can take what we already know to make our virtual classes better.