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PODCAST

Red Wolf CrossFit - Pack Mentality

A Red Wolf CrossFit edition focusing on mindsets, proper CrossFit training techniques, nutrition tips, and how we go about handling tough situations on a daily basis and more.To Join our CrossFit Family visit linktr.ee/redwolfcrossfit or workout with us at 7362 Edinger Ave STE A, Huntington Beach, CA 92647

health & fitness fitness

All Episodes

15:08

Training Through Stress – How to Stay Consistent When...

Red Wolf CrossFit - Pack Mentality ·

2025/06/26

Ever had one of those weeks where everything hits at once and training feels impossible? You’re not broken—you’re just maxed out. In this episode, we break down how to train smart when stress is high.You’ll learn:• Why stress reduces your training capacity—and how to work with it, not against it• How to adjust volume, intensity, and mindset without losing momentum• What recovery really means when your nervous system is fried• Real examples of athletes who stayed consistent through chaos• Why

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30:47

Why You Still Can’t Do That Skill (And What to Fix) |...

Red Wolf CrossFit - Pack Mentality ·

2025/06/19

Still stuck on strict pull-ups, handstand push-ups, or muscle-ups no matter how hard you try? This episode breaks down exactly why progress stalls and what to do instead.We dive into the two biggest blocks holding athletes back:1. Lack of foundational strength2. Only practicing when you’re exhaustedThen we show you how to structure smart, effective skill sessions so you build strength, nail technique, and actually progress.What You’ll Learn:• Why you’re not getting better at gymnastics skills even

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49:11

How Cheyne Traded F45 for Real Strength Gains at Red...

Red Wolf CrossFit - Pack Mentality ·

2025/06/10

In this episode Cheyne shares why he walked away from F45’s bootcamp model. He lost fat, but hit a wall... no muscle, no strength, no real progress. He came to Red Wolf looking for more: barbells, structure, and results. Since joining, he’s packed on muscle, built real strength, and thrives in the challenge and competition that makes Red Wolf different from anywhere else.

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14:23

The Right Workout for the Wrong Person = No Results |...

Red Wolf CrossFit - Pack Mentality ·

2025/06/05

Ever wonder why you’re putting in the work but not seeing results?Chances are, your program wasn’t built for you. It was built for someone younger, fitter, with more time, fewer responsibilities, and zero injuries. In this episode, we expose why one-size-fits-all training is failing most people and how to fix it by individualizing your workouts to match your actual life and fitness level.This is the difference between spinning your wheels and finally getting traction.What You’ll Learn:• Why generic

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33:06

The Hidden Time Killer in Your Training | 122

Red Wolf CrossFit - Pack Mentality ·

2025/05/29

Ever catch yourself staring at the barbell like it’s about to attack? Or walking to your next station like it’s a coffee run?This episode cuts straight into transition time: the space between movements where most athletes unconsciously lose intensity, waste time, and leave gains on the table. We’ll break down why this silent killer is ruining your training density, how fake pacing is holding you back, and exactly what to do to fix it.If your effort doesn’t match your rest, your results won’t match

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10:11

Weekly Energy Strategy That Actually Works | 121

Red Wolf CrossFit - Pack Mentality ·

2025/05/25

Motivation is unreliable. It hypes you up when you don’t need it and disappears when you do. In this episode, we break down a real system, built around how your energy actually flows across the week.You’ll learn:• Why Mon-Tues are your anchor days for heavy lifting, hard decisions, and habit stacking• How to survive the midweek drift with low-friction workouts and default meals• How to use the weekend to recover without undoing your progressStop asking “Am I motivated?” and start asking “Where am I

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48:40

How Kevin Gained 4lbs of Muscle and Hit 6% Body Fat...

Red Wolf CrossFit - Pack Mentality ·

2025/05/15

Kevin shares his journey from being a typical “gym bro” to becoming a committed CrossFitter after joining Redwolf in 2017. With personalized coaching and the support from the Red Wolf community, he dropped to a performance-level body fat percentage (~6–7%) while simultaneously gaining 4 pounds of lean muscle all without changing his total body weight.We break down:His exact game plan and how he executed itThe key nutrition and training shifts that led to successWhy diet truly is king, and how Red

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18:24

Outsmart Fatigue: Why Awareness Beats Effort | 119

Red Wolf CrossFit - Pack Mentality ·

2025/05/10

Most CrossFitters don’t lack intensity, they lack strategy. In this episode, we break down why fatigue isn’t random, it’s predictable and how to use that knowledge to outperform athletes stronger or fitter than you.You’ll learn the three types of fatigue, how to identify your limiter, and how to reverse-engineer your pacing to push when it counts and avoid blowing up early. We’ll give you a five-step plan to build fatigue awareness so you can suffer less and score more.In this episode, we break

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20:56

Progress comes from repeating not randomizing | 118

Red Wolf CrossFit - Pack Mentality ·

2025/05/04

Random workouts feel fun, but they’re killing your progress.In this episode, we break down why consistency beats chaos when it comes to training. You’ll learn why repeating key lifts, movement patterns, and conditioning tests is the real key to body composition changes, strength gains, and athletic performance. We’ll bust the myth of “constantly varied” and show you how smart program design uses repetition to drive results.What you’ll learn:• Why random training leads to random results• How to use

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49:21

From Ice Rinks to CrossFit Rigs: Becca Koppel’s...

Red Wolf CrossFit - Pack Mentality ·

2025/05/01

In this episode, Matt sits down with longtime Red Wolf gym member and physical therapist Becca Koppel. Becca opens up about her transition from playing collegiate ice hockey at Wesleyan University to finding a new team and purpose in the world of CrossFit. With 12 years of experience at Red Wolf, she shares how community, accountability, and a competitive spirit helped her stay motivated after sports, and how she now supports others on their fitness journeys. Whether you’re an athlete in transition

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13:32

Get Stronger Without Burning Out: The Science Cluster...

Red Wolf CrossFit - Pack Mentality ·

2025/04/24

Feeling stuck between going heavy and staying fresh? In this episode, we break down cluster sets: the smartest way to build serious strength without wrecking your nervous system.You’ll learn:• What cluster sets are and why they work• How to use them to lift heavier, longer, with better form• When to plug them into your training cycle (especially for Olympic lifts, powerlifting, or in-season athletes)• Programming examples you can steal today• Common mistakes to avoid so you don’t just end up

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12:49

How to Increase Your Work Rate and Compete Like a...

Red Wolf CrossFit - Pack Mentality ·

2025/04/21

Think elite CrossFitters are just stronger or fitter? Think again. What really separates the 99th percentile in the Open is their work rate which is the ability to hold an insane pace without blowing up.In this episode, we break down:✅ What rep cost is and how it’s quietly killing your score✅ Why movement efficiency > just “trying harder”✅ 5 tactical ways to increase reps per minute without redlining✅ How to reverse engineer elite pacing (20.6 reps/min!)

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19:14

Novice to Pro: 3 Warm-Up Strategies for Short, Medium...

Red Wolf CrossFit - Pack Mentality ·

2025/04/17

Are you still winging your warm-up? Whether you’ve got a 5-minute sprint or a 40-minute grind ahead, this episode breaks down exactly how to prep your body (and brain) the right way.We cover:-How to warm up for quick burners like Fran or Grace-How to dial in for moderate AMRAPs and chippers-How to mentally and physically prep for long hero WODs like MurphNo fluff… just real-world tactics to help you hit the ground running.Plus: tips, structures, and examples you can plug in today.

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19:30

The No BS Way to Stay Fit Year-Round Without Getting...

Red Wolf CrossFit - Pack Mentality ·

2025/04/12

Ever wonder why some people consistently get stronger, faster, and fitter year after year, while others hit frustrating plateaus?In this straight-to-the-point episode, we go into the science (without the fluff) of training cycles, breaking down macrocycles, mesocycles, and microcycles into practical, actionable strategies.If you’re looking to stay fit without the boredom, this episode is your no-nonsense guide.You’ll learn how I build an entire year of training that keeps motivation high, balances

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17:31

Where the Fat Actually Goes: The Truth About Fat Loss...

Red Wolf CrossFit - Pack Mentality ·

2025/04/08

Everyone says “burn fat”… but what really happens to it? Does it melt? Turn into muscle? Just disappear? Not even close. In this 30-minute myth-busting episode, we break down the real science of fat oxidation, how your body actually burns fat, and why most people have it all wrong.You’ll learn:What fat is (and isn’t)How your body uses and loses fatWhy breathing is your #1 fat loss toolThe most effective ways to maximize fat oxidation dailly.Plus, we smash the top 5 fat loss myths that keep people

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13:52

The Truth About Results That No One Tells You About |...

Red Wolf CrossFit - Pack Mentality ·

2025/03/29

I’ve been coaching, training, and showing up for 20 years and here’s the truth most people won’t tell you: the reason you’re stuck isn’t because you’re lazy or broken. It’s because you’re applying a minor amount of effort to a major goal… and expecting it to work fast.In this episode, I break down how my own struggle flipped when I shifted from chasing motivation and consistency… to mastering cadence: doing the right things, the right way, at the right time, for the right amount of time.You’ll

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18:42

Why Your Lungs Feel Tight During Workouts (And What...

Red Wolf CrossFit - Pack Mentality ·

2025/03/27

Ever felt like your lungs are on fire mid-workout even when your heart rate isn’t that high? In this episode, we break down why your breathing might be holding you back and how to fix it. We cover the science of CO₂ buildup and respiratory muscle fatigue, we’ll teach you how to train your lungs like a muscle.You’ll learn:Why your lungs feel tight even when your engine is fineWhat CO₂ tolerance really meansBreathing drills to boost endurance and recoverySprint workouts to level up your respiratory

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25:27

EMOMs, AMRAPs, and For-Time Workouts Podcast | 109

Red Wolf CrossFit - Pack Mentality ·

2025/03/21

Most people think they’re crushing their workouts, but they’re actually just spinning their wheels. In this episode, we’re breaking down the three most common workout formats in CrossFit and functional training: EMOMs, AMRAPs, and For-Time workouts.Here’s the problem:EMOMs turn into sloppy AMRAPs.AMRAPs become pacing challenges instead of true work capacity builders.For-time workouts lead to form breakdowns and zero intent.What You’ll Learn in This Episode:✅ The actual purpose of EMOMs, AMRAPs, and

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31:15

Transform Your Handstand Walks In Just 30 Days | 108

Red Wolf CrossFit - Pack Mentality ·

2025/03/14

Handstand walking is one of the most challenging and rewarding skills in CrossFit. In this episode, Matt and Caitlin break down exactly how to learn, refine, and master the handstand walk. Whether you're starting from scratch or looking to improve, this episode is packed with progressions and coaching insights.What You’ll Learn:✅ The key strength foundations needed before you start handstand walking✅ Essential drills to build confidence and control upside down✅ How to improve balance, weight

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24:52

How to Get Abs Without Extreme Dieting | 107

Red Wolf CrossFit - Pack Mentality ·

2025/03/08

Think getting abs means starving, cutting all carbs, and doing endless cardio? That’s complete B.S. In this episode, we break down how to get visible abs without extreme dieting or suffering through miserable meal plans.You already have abs, they’re just hidden under body fat. The key is losing fat sustainably while building core strength. We’ll cover:✅ Why crash diets backfire and what to do instead✅ The real way to structure your diet for fat loss without losing muscle✅ Strength training

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