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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

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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21:23

The Secret to Getting Fitter: 5 Training Styles You...

Red Wolf CrossFit - Pack Mentality ·

2025/03/03

In this episode we go deep into advanced program design and breaking down five key periodization styles used in strength and conditioning. Whether you’re an athlete, coach, or just serious about improving your training, this episode will give you the insights you need to structure your workouts more effectively.We’ll cover:🔹 Traditional Periodization – The foundational approach for steady strength gains.🔹 Conjugate Method – A complex style used by powerlifters, but is it right for CrossFit?🔹

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34:11

Busting 3 Nutrition Myths: Alcohol, Macros, and...

Red Wolf CrossFit - Pack Mentality ·

2025/02/27

In this episode, Coach Chrysta is back to bust three common nutrition myths that might be sabotaging your progress. We’re breaking down:1️⃣ Why vodka water/club soda isn’t a “healthier” alcohol choice.2️⃣ The truth about “If It Fits Your Macros” and why quality matters just as much as quantity.3️⃣ How “natural” and “all-natural” food labels can be misleading.We dive into how alcohol affects your metabolism, muscle growth, and recovery, why processed foods that “fit your macros” can still hold you

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17:07

The One Strength Principle No One Talks About | 104

Red Wolf CrossFit - Pack Mentality ·

2025/02/21

In this episode we break down the Strength Continuum—one of the most overlooked yet critical principles in strength and conditioning. Understanding how to progress from absolute strength to explosive power is essential for maximizing performance while preventing injuries.What You’ll Learn:✅ The Strength Continuum explained—from slow and heavy to fast and light✅ Why skipping steps in training is a recipe for injury and poor performance✅ How to apply the Power-Time Curve to make training more

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24:50

The Secret Combo for Elite Fitness | 103

Red Wolf CrossFit - Pack Mentality ·

2025/02/17

In this episode we dive deep into the foundation of elite fitness: strength and aerobic capacity. Understanding how to build strength in the 1-5 rep range and develop an aerobic base is key to long-term success.What You’ll Learn:✅ Why maximal strength (1-5 rep range) is essential for performance and injury prevention✅ How aerobic base development improves recovery, endurance, and work capacity✅ The biggest misconceptions about mixing strength and conditioning✅ A structured approach to balancing both

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21:12

Why Most Training Plans Fail—And How to Build One...

Red Wolf CrossFit - Pack Mentality ·

2025/02/11

Ever wonder why so many training programs fall short? We break down the key reason most fitness and coaching plans don’t deliver results and how you can build one that does.We’ll explore the power of reverse engineering in program design, starting with your end goal and working backward to create a structured, actionable plan.Here’s what you’ll learn:✅ How to define your ultimate goal and why it’s essential✅ The step-by-step process to map out milestones and bridge skill gaps✅ How to adapt and

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36:17

Inside Caitlin’s Wodapalooza Experience | 101

Red Wolf CrossFit - Pack Mentality ·

2025/02/09

Wodapalooza isn’t just another comp… it’s a test of strength, strategy, and grit. In this episode, we dive into Caitlin’s journey through one of CrossFit’s biggest stages.🚀 What you’ll hear:✔️ Her intense prep & training leading up to WZA ✔️ Behind-the-scenes moments & competition-day mindset ✔️ Event breakdown: victories, struggles & surprises ✔️ How she fueled & recovered between workouts ✔️ The biggest takeaways & what’s next Whether you’re a CrossFit competitor or just

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26:33

Why Your Training Feels Stuck | 100

Red Wolf CrossFit - Pack Mentality ·

2025/01/26

Are you grinding through every workout like it’s a competition but not seeing the progress you want? The truth is, the best athletes know the difference between training and testing… and how to balance them. We’ll explore:The real purpose of training: building strength, endurance, and skills over time.The role of testing: evaluating progress with benchmarks and PRs.Why confusing the two leads to burnout, plateaus, or lack of results.Practical strategies for integrating training and testing into your

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37:13

You Are Missing These 3 Critical Steps in Your...

Red Wolf CrossFit - Pack Mentality ·

2025/01/20

Are you stuck in your fitness routine, wondering why you’re not making progress? In this episode, we dive into the 3 Ps of Program Design: Plan, Prioritize, and Periodize. These essential principles will take your training to the next level.Here’s what you’ll learn:Plan: How to create a roadmap for success and set goals tailored to your fitness needs.Prioritize: Why focusing on what matters most can accelerate your results and prevent burnout.Periodize: The secret to structuring your training phases

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33:21

The Secret Formula for Workouts That Actually Get...

Red Wolf CrossFit - Pack Mentality ·

2025/01/13

What separates good programming from exceptional results? It’s all about the hierarchy. In this episode, we break down the Program Design Hierarchy. From the foundation of adherence to the finer details like tempo. Discover how each layer builds upon the next.Why adherence is the most important factor (and how to get your clients to stick with the plan).How to select the right exercises for your goals.The impact of reps, sets, rest, and tempo on progress and when to tweak them for maximum

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20:00

#1 Science-Backed Way to Burn More Calories...

Red Wolf CrossFit - Pack Mentality ·

2024/12/23

Imagine burning calories hours after your workout ends. Welcome to Pack Mentality, where today we’re unlocking the secrets of EPOC—Excess Post-Exercise Oxygen Consumption. Whether you’re an athlete, coach, or fitness enthusiast, mastering the science behind the “afterburn effect” can take your training to the next level.In this episode, we’ll break down:-What EPOC is and why it matters.-The physiological processes that keep you torching calories post-exercise.-Key factors like intensity, duration,

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36:11

Strength in Community: How Fitness Helps Us Heal | 96

Red Wolf CrossFit - Pack Mentality ·

2024/12/19

This podcast episode from Pack Mentality focuses on strength in community and fitness as a coping mechanism for personal loss, featuring guest Eva, a long-time Red Wolf CrossFit member and new coach. The conversation revolves around Eva’s inspiring journey through grief, following the loss of both her parents at a young age, and how fitness has played a pivotal role in her healing process.Key topics include:Eva’s Story: Her background as a competitive swimmer, the emotional challenges of losing both

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19:17

Fitness Principles vs. Fitness Methodologies | 95

Red Wolf CrossFit - Pack Mentality ·

2024/12/11

In this episode Matt talks about the difference between fitness methodologies and principles.Learn why jumping from program to program often leads to plateaus and how understanding the core principles of fitness can help you create a lasting, personalized fitness journey.From defining methodologies and principles to tailoring programs based on goals and real-world examples, Matt breaks it all down with actionable advice.

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32:25

The Key to Progressing from Novice to RX in CrossFit:...

Red Wolf CrossFit - Pack Mentality ·

2024/12/08

Matt and Caitlin dive deep into one of the most overlooked areas of CrossFit training: upper back strength.Discover why a strong upper back is essential for progressing from novice to RX-level athlete and how it directly impacts performance in movements like pull-ups, deadlifts, Olympic lifts, and presses.They break down foundational exercises, programming tips, and accessory movements to level up your strength and stability.Whether you’re struggling with gymnastics, barbell movements, or overall

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38:32

What 12 Years of Gym Ownership Taught Me | 93

Red Wolf CrossFit - Pack Mentality ·

2024/11/27

Over the past 12 years of owning a gym, I’ve discovered that success isn’t about shortcuts or flashy achievements. It’s about mastering the rhythm of growth. In this episode, I share the 12 lessons that have shaped my journey as a gym owner, coach, and leader in fitness.Here’s what we’ll uncover:• How cadence—not just consistency—fuels sustainable progress in fitness and life.• The foundational role of an aerobic base in building performance.• Why scaling isn’t just a tool—it’s the pathway for

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50:31

Holiday Survival Guide: Habits and Nutrition for a...

Red Wolf CrossFit - Pack Mentality ·

2024/11/24

Struggling to stay consistent with your health goals during the holidays? In this episode, we take a deep dive into practical strategies for maintaining healthy habits and balanced nutrition, even amidst holiday chaos. Learn how to protect your routine from disruptions, enjoy “fun” meals without guilt, and navigate the emotional and social pressures of the season. From habit stacking and mindful eating to meal timing and stress management, we’ve got you covered.Whether you’re hosting, traveling, or

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151 results

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