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by Alex Bridgeforth
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- Dec 7, 202434 min
#37: From Pyramid Chippers to Diagnostic Dares: A Week of Fitness with Leslie & Ashur
Welcome to Episode 37 of the Coffee + SpWolfPack Podcast! Join us for an action-packed episode where we break down next week’s Street Parking workouts and explore the strategies and challenges behind them. Whether you’re a seasoned athlete or new to the community, this episode is packed with insights, inspiration, and practical tips to help you tackle each workout confidently. Episode Highlights: Vault Workout: Dragon’s Eye – Take on a team-based pyramid chipper featuring wall balls, pull-ups, back squats, and cardio. Learn how to master partner coordination and push through muscle fatigue. (Starts at 02:15) Anti-New Year, New Me Week 2 – Continue with this innovative challenge, including daily workouts. We chat about a grueling 12-mile road march and marathon training. (Starts at 15:30) Tuesday’s EMOM Challenge – Dive into the 10-minute EMOM with push-ups + pull-across and power cleans, a workout designed to test your endurance and mental toughness. (Starts at 28:00) Family Fitness and Fun – Discover the joys of family workout sessions with shuttle runs and power cleans, blending fun and fitness with loved ones. (Starts at 40:45) Leslie’s Ultra Adventures – Meet Leslie, a trail runner and endurance athlete from Arizona. Hear about her inspiring journey through ultra-marathons and her exciting upcoming races. (Starts at 52:10) Diagnostic Workout 10 – Gear up for a fitness assessment combining running, thrusters, and wall walks to measure progress and set new goals. (Starts at 01:05:20) Saturday’s Team Workout – Partner up for a fast-paced “you go, I go” session featuring deadlifts, devil’s press, and toes-to-bar, emphasizing teamwork and quick transitions. (Wrap-up at 01:20:55) Join the Conversation: We’d love to hear how you’re approaching this week’s workouts! Share your strategies, experiences, and insights in the comments below. Whether you’re tackling a challenging vault, working on diagnostic benchmarks, or enjoying some family fitness time, we want to hear about it! This episode has something for everyone, from intense team workouts to inspiring ultra-running adventures. Grab your coffee, tune in, and let’s kick off the week with fitness, community, and plenty of support. #ANYNM #SimpleNotEasy
- Nov 17, 202439 min
#36: Workout Chronicles: From CrossFit Roots to Family Fitness with Leslie
Welcome to Episode 36 of the Coffee + SpWolfPack Podcast! This week, we delve into a personal journey through diverse fitness experiences and preview next week’s exciting workouts. Grab your coffee and join us as we explore a rich tapestry of workout history and the challenges and triumphs that come with it. Episode Highlights: Fitness Timeline – Dive into a personal retrospective of workout history, from high school athletics to college lacrosse, and a decade-long journey with CrossFit and ultra-marathoning. Discover the evolution of training styles and the role of Street Parking in this fitness adventure. (Starts at 02:00) Next Week’s Workouts Preview – Get a sneak peek into next week's Street Parking workouts, featuring challenging sessions like the team workout "Poseidon's Trident" and a bro session with classic bodybuilding moves. (Starts at 20:30) Family Fitness Fun – Hear about incorporating family into workout routines, from disc golf to mountain biking with the kids, and the unique challenges and rewards it brings. (Starts at 45:10) Chad 1000X Reflections – Reflect on the mental and physical aspects of completing the Chad 1000X workout, emphasizing the importance of mindset and community in tackling endurance challenges. (Starts at 01:05:45) Community Conversations – Engage in a lively discussion with Leslie, touching on topics like adjusting to new routines, the significance of consistency, and the nuances of fitness freedom in the Street Parking community. (Starts at 01:25:30) Join the Conversation: We’d love to hear your thoughts on balancing workout intensity and family time. How do you incorporate fitness into your family life? Share your stories and insights in the comments below! Whether you're navigating a new fitness journey, integrating workouts with family, or pushing through endurance challenges, this episode offers valuable insights and inspiration. Tune in, and let’s explore the dynamic world of fitness together! Tags: #FitnessJourney #StreetParking #FamilyWorkouts #EnduranceChallenges #CommunitySupport #WorkoutPreview #CrossFit #UltraMarathon
- Nov 2, 20241h 50m
#35: Homecomings, Garage Gyms, and Family Fitness: Alex's Journey Back to Routine with Julie, Mindy, & Leslie
Welcome to Episode 35 of the Coffee + SpWolfPack Podcast! This week, we’re broadcasting from Texas, where Alex is back home, balancing the joys and challenges of reintegration with his family after deployment. Grab your coffee and join us for an engaging conversation filled with family fitness fun, home gym insights, and practical strategies to stay active year-round. Episode Highlights: Reintegration Challenges – Alex opens up about the experience of returning home after eight months, adjusting to family life, and the unique joys of working out with his kids. (Starts at 02:10) Creative Kids Workouts – Discover how Alex’s six-year-old is creating his own “vault” workouts, blending fun and chaos in family fitness. (Starts at 15:45) Home Gym Equipment Insights – We dive into the community's favorite equipment, regrettable buys, and essential gear for versatile home workouts. (Starts at 38:20) Travel Fitness Tips – Explore tips for maintaining fitness on the go, including packing essentials and adapting workouts while traveling. (Starts at 01:15:30) Winter Workout Motivation – Stay consistent during the colder months with our indoor workout tips and goal-setting strategies to keep you moving. (Starts at 01:50:10) Analyzing the 10 Physical Skills – We recap Miranda’s podcast discussion on CrossFit’s ten physical skills, reflecting on which areas we excel at and where we can improve. (Wrap-up at 02:25:00) Join the Conversation: We’d love to hear from you! Share your must-have home gym items, travel workout strategies, and winter fitness tips. How do you keep active and motivated during these times? Drop your stories and insights in the comments below! Whether you’re navigating family life, planning travel workouts, or braving the winter chill, this episode offers something for everyone. Tune in, and let’s dive into fitness, family, and staying consistent! Tags: #HomeGymEquipment #FamilyFitness #TravelWorkouts #WinterMotivation #StreetParking #PhysicalSkills #Reintegration #CommunitySupport
- Oct 26, 20241h 35m
#34: Holiday Hustle: Navigating Fitness Gear, Consistency, and Winter Adventures with Julie, Lisa, & Leslie
Welcome to Episode 34 of the Coffee + SpWolfPack Podcast! Join us as we dive into holiday fitness gear, staying consistent through winter, and gearing up for adventurous winter hikes. Broadcasting from a new temporary location, Alex is preparing for a family reunion and shares insights on maintaining your fitness routine through the festive season. Episode Highlights: Holiday Fitness Gear: Discover tips for traveling with fitness equipment, from sandbags to TRX straps, to help you stay active wherever you are. (Starts at 05:30) Winter Workout Mindset: Learn strategies for making winter workouts non-negotiable, setting seasonal goals, and embracing the cold as a unique training opportunity. (Starts at 32:10) Choosing Winter Hikes: Leslie and Lisa share their favorite winter hiking spots and advice for balancing a challenging hike with winter safety essentials. (Starts at 57:45) Home Gym Upgrades: Explore versatile equipment and storage ideas to enhance your home gym setup this season. Great for holiday gifts or leveling up your space for the new year! (Starts at 01:11:30) Nutrition During the Holidays: Julie shares a fresh perspective on enjoying holiday meals with a focus on family and community, making memories over strict diets. (Starts at 01:35:20) Weekly Workout Preview: Get a sneak peek at next week’s Street Parking workouts, featuring a challenging vault session and the start of Brovember with classic “bro” sessions. (Wrap-up at 02:05:50) Join the Conversation: We want to hear from you! How do you stay consistent with your fitness routine during the holidays? Share your tips, stories, and questions in the comments below! Grab your coffee and tune in for a fun-filled episode packed with holiday fitness strategies, winter workout inspiration, and a dose of community support. Whether you’re traveling, staying home, or hitting the trails, this episode offers something for everyone. Tags: Holiday Fitness, Winter Workouts, Hiking Adventures, Home Gym Ideas, Nutrition Tips, Brovember, Street Parking, Ruck Workouts, Family Time, Fitness Community
- Oct 19, 202454 min
#33: From Marathons to Metcons: Balancing Endurance with Everyday Fitness with Leslie
Welcome back to the Coffee + SpWolfPack Podcast! In Episode 33, we explore the latest Street Parking workouts and dive deep into fitness experiences, endurance challenges, and family moments. From making tough trail decisions to planning a surprise homecoming, this episode is packed with insights and reflections. Highlights: Choosing Between Trail Challenges: Leslie and Alex kick things off by discussing a difficult decision: should Leslie opt for a high-altitude gondola event in Aspen or a trail marathon in Salt Lake City? They weigh the appeal of each option, the costs, and the intense physical demands. Leslie leans toward a trail marathon to redeem herself from a previous challenge. (Starts at 03:12) Family Surprise Plans: Alex shares his plans for an upcoming homecoming, where he'll surprise his kids with a base ceremony. They talk about the excitement of the event and keeping it secret from the boys to make it even more special. (Starts at 04:07) Marathon Training Trials: Leslie talks about training struggles, including dealing with a suspected stress fracture in her ankle. She shares her approach to balancing high mileage with heart rate training and pacing strategies to manage injury risks. (Discussion starts at 07:33) Street Parking Workout Insights: The episode dives into the Street Parking vault workout breakdown, focusing on challenging exercises like double unders and dumbbell hop overs. The hosts explore modifications and share stories of overcoming setbacks in their workouts. (Starts at 29:37) Surviving the Vault Workout: Alex and Leslie recount their experiences tackling the demanding "Vault" workout, emphasizing pacing strategies, dealing with bent barbells, and pushing through mental barriers. They also talk about the camaraderie of training with others and navigating gym challenges. (Starts at 42:16) Next Week’s Programming Focus: Wrapping up, the hosts preview next week's workouts, which emphasize 20-minute sessions with double weightlifting and endurance intervals. They share their thoughts on the programming approach and its impact on training. (Episode wrap-up at 01:01:23) Join the Conversation: We’d love to hear your thoughts on the workouts and any personal experiences you’d like to share. How do you approach balancing intensity and recovery in your fitness journey? Drop your comments or stories below! Grab your coffee and tune in for another engaging episode filled with fitness insights, programming breakdowns, and inspiring moments. Whether you’re training for a marathon, striving to overcome challenges, or just looking to refine your workouts, this episode has something for everyone. Tags: Street Parking, Fitness Programming, Marathon Training, Workout Customization, Hop Overs, Double Unders, Ruck Workouts, Fitness Community, Endurance Challenges, Recovery Strategies
- Oct 12, 20241h 24m
#32: in response to: "VARIED, Not Random" - Unpacking Streetparking Programming with Leslie & Angela
Welcome to Episode 32 of the Coffee + SpWolfPack podcast! This week, we delve into the latest insights from Miranda's Street Parking podcast, "Varied, Not Random," and explore how Street Parking's intentional programming aligns with real-life fitness goals. Join us as we dissect the nuances of fitness variance and its purposeful application in our training routines. We kick things off with an inspiring recap of Leslie's incredible achievement—completing three marathons in three days on the Tahoe Rim Trail. Her journey, full of grit and perseverance, offers valuable lessons in endurance and mental strength. We can’t wait to have her back to share more insights from this epic experience! (Starts at 01:52) This week, we focus on Street Parking's approach to programming, particularly how the variance isn’t just random, but designed to build strength, endurance, grit, and skill. We discuss the importance of setting clear goals and how backgrounds, such as military or CrossFit, influence our approach to fitness. How do you set goals for your own training? Do you incorporate variance intentionally? (Discussion starts at 19:17) As we explore programming nuances, we touch on the significance of integrating strength, endurance, and gymnastics elements into our workouts. We also discuss potential future enhancements, like progressive strength or endurance options, and how to adapt workouts to individual needs. (Main programming discussion at 29:54) We also dive into next week’s Street Parking programming, from the challenging vault workout to ruck days and strength sessions. Angela does an amazing job breaking down different ways to tackle these workouts and how to use them to target different stimuluses, whether you're focused on strength, conditioning, or skill development. (Angela's breakdown starts at 44:25) What are your thoughts on balancing fitness elements? How do you incorporate variance into your routine? We'd love to hear from you! Share your stories, strategies, and experiences in the comments, and let’s keep the conversation going. Grab your coffee, lace up those shoes, and join us for a deep dive into intentional fitness programming, personal growth, and community support! (Episode wrap-up at 01:27:44) Street Parking, Fitness Programming, Intentional Variance, Workout Goals, Ultra Marathon, Endurance Training, Strength Workouts, Gymnastics Skills, Crossfit Open, Bodybuilding, Rucking, Mental Fortitude, Trail Running, Fitness Freedom, Dumbbell Exercises, Programming Strategy, Workout Variability, Physical Preparedness, Exercise Goals, Fitness Community
- Oct 5, 20241h 29m
#31: Ruck, Run, and Reflect: A Week of Fitness Insights with Julie, Leslie, Mindy, & Derek
In this exciting episode of the Coffee + SpWolfPack podcast, we bring together a fantastic lineup of Instagram guests: Julie from @themastersdivision, Leslie from @Lesliekjozwiak, Mindy from @Mindyann72, and Derek from @dcb02a! Join us as we dive deep into our fitness journeys over the past week, sharing the challenges and triumphs we've all faced. Julie kicks things off with an insightful look into the Ruck Work workouts, discussing the unique benefits and experiences that come with incorporating rucking into your fitness routine. Leslie shares her exhilarating experience of tackling the third day of her trail marathon journey, offering a glimpse into the mental and physical challenges she encountered along the way. With a few quick stories from her previous two days of running, she reflects on the worthiness of her efforts despite the pain she’s feeling. Is it all worth it? You’ll have to tune in to find out! Plus, Leslie highlights the latest edition of the Between the Ears newsletter, which dives into the concept of azimuth—what you’re truly aiming for in your fitness journey. As our conversation flows, we veer into a light-hearted discussion about the amusing phenomenon of people pausing the clock during their Streetparking workouts. Why do some folks do it? What does it say about our approach to fitness? We explore these questions with plenty of laughs along the way. Additionally, we tackle the differences between various types of rucks, weighing the pros and cons of a weight vest designed for workouts versus a traditional army ruck. Each type has its unique characteristics and purposes, and we break down what might work best for you depending on your fitness goals. To wrap up this action-packed episode, we discuss next week's Streetparking programming, giving you the insights and motivation you need to tackle your upcoming workouts head-on. As you listen, we’d love to hear from you! What are your thoughts on balancing pain and progress in your fitness journey? Have you experienced any funny moments during workouts? Join the conversation in the comments and share your stories! Whether you’re rucking, running, or simply reflecting on your fitness journey, this episode is packed with valuable insights, plenty of laughter, and community support. Tune in for a week of camaraderie, motivation, and practical tips to elevate your fitness game!
- Sep 28, 20241h 59m
#30: Rucktober: Rucking Tips, Trends, and Community Insights with Julie, Leslie, Ben, & Kyle
In this special Rucktober episode of Coffee + SpWolfPack, we react to Streetparking's exciting challenge for the month of October and dive into the world of rucking—from the basics to its long-term impact on functional fitness. We’re joined by an incredible lineup of Instagram guests, including Julie from @themastersdivision, Leslie from @Lesliekjozwiak, Ben from @Ben.miller.9822, and Kyle from @KyledDouglas, who share their unique experiences and insights into rucking. From starting out with a simple backpack and a 25# dumbbell (thanks for the tip, Ben!) to reminding us to try our new equipment before going full send (wise words, Kyle!), this episode is packed with tips for beginners and seasoned ruckers alike. In this episode: What is Rucking? Why is StreetParking making it a focus with Rucktober? Tracking Your 31 Miles: How will you approach this challenge? We'll share ideas. Rucking: Trend or Essential Movement? Our guests weigh in on whether rucking is here to stay. Nature and Mindfulness: Can rucking be more than fitness? We discuss the joys of taking in nature while rucking—it can help pass the time and make the experience even more rewarding. No Reps, No Strategy, No Pressure: Rucking has its perks! Ben talks about the simplicity of rucking: no reps to count, no strategies—just you, your pack, and the road ahead. Prepping for Ruck Work Fridays: Julie reminds us to test out movements ahead of time so you're fully prepped and ready for those challenging Friday workouts. Kyle also drops a great tip—check out Jason McCarthy’s (CEO of GORUCK) podcast for more rucking insights! Whether you’re taking on the 31-Mile Challenge, joining the Wednesday and Friday Ruck Work sessions, or just starting your rucking journey, this episode has everything you need to get going. There’s no wrong way to ruck—just get out there, enjoy the process, and ask questions along the way (as Ben says, “There are no dumb questions!”). Question for our listeners: How will YOU be tracking your 31 miles for Rucktober? Share your tips, strategies, or even your rucking gear with us in the comments, and let us know how you're tackling this challenge! We love hearing your feedback and ideas!
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About Coffee + SpWolfpack
Welcome to the Coffee + SpWolfpack podcast! Each Saturday morning, we dive into the hot topics from debates in the Streetparking Facebook group. I chat with a variety of athletes and coaches from the Streetparking community, offering diverse perspectives and lively discussions. Whether you're an avid fitness enthusiast or just love a good conversation, you're invited to join us live and share your thoughts. This podcast began as my Saturday hobby while deployed to Korea, and it's become a weekly highlight. Grab your coffee, tune in, and be part of the conversation!
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