Black Flag Radio

Introducing Amanda Zimmermann of Fresh Start Chiropractic on this episode of Black Flag Athletics Black Flag Radio. Along with Peter Nelson II, we explore and discuss the path to pregnancy. Amanda open's up and shares her challenges as a future mom but also provides with very valuable guidance from a professional perspective. From the mental aspect of being pregnant to giving birth and the period after to providing training progression and modifications for expecting mothers, this is a conversation for both moms, their partners, their coaches, and fellow athletes. Enjoy!

Welcome the episode that puts the R in Rant and in Rini. Some of the best cuts from our co-host, head coach and owner at Black Flag Athletics, Tom Rini. From playing and getting through injuries, discussing neuroscience, constantly evaluating and continuously evolving, emphasizing athletes, longevity and quality of life, celebrating community, falling in love, and last but not least drinking games. These are some of our favorite moments from Tom. Enjoy!

Enter the House of Pain. For Episode 78 we sit down with PT, DPT, OCS, and FAAOMPT, our very own Todd "Wood Chuck Lewarchick to discuss the very complex topic of the pain experience. Todd does a great job of providing insight on the subject through stories and metaphors that we can relate to. We define pain, reveal the four pillars of Pain Neuorscience Education (PNE), explore the systems involved, answer both why we need pain and why it is good to feel pain, provide guidance on how we can take ownership of overcoming injury. Warning - watch out for lions, toads, and other critters!

The episode that will put you to sleep, hopefully. Join Coco Gerard, Tom Rini, and Pawel Wencel as they play sandmen. The trio reiterate the importance and benefits of sleep for overall health and performance, as well as share key contributing factors for a better night's sleep. The discussion also presents actionable steps and possible routines that you could take right away that could have immediate impact on you feeling refreshed in the morning. Enjoy fam, but not too late! 

Is there a magic formula out there that will make you healthier person and a better athlete? In this episode of Black Flag Radio we might just find out. Join Tom and Pawel as they go back in time and share their personal adventures in supplement land as well as discuss what you need to stay away from and what you should consider, if anything. Make sure to tune in to find out the big four and for a very simple homework assignment. Hope this conversation clears up the wild wild west that is the supplement industry. 

Introducing another member of our staff at Black Flag West, please welcome Caleb Gannelli. The former hockey standout shares with us his glory days on the rink and the lessons he took away from the ice. We find out how he first got into CrossFit, and how that has turned into a passion for not just coaching, but putting people first in every aspect of his life. The crew also goes explores the benefits of having deeper relationships, Caleb's biggest influences, and how to correctly pronounce his last name.  

Get ready to get jacked Fam! On this episode, Tom, Peter and Pawel provide fantastic insight on our next training cycle. We start the conversation with the most important question of all, why? and how our next sixteen weeks directly support the mission of Black Flag Athletics and our community. The crew also gets into the how, what, and of course the science behind how the program was put together by Tom and Peter.

In episode 73 of Black Flag Radio we go back down south for a healthy does of hospitality and introduce you to a fine southern gentleman, Derek England. The humble, soft spoken, and understated former soccer standout lets us in on his Texan roots, what brought him to the North Shore, how he got into CrossFit, and what continues to drive him to become a better Coach at Black Flag Athletics. We crew also discuss finer points of facial hair maintenance, allergy remedies, and how to lose your homecoming date. 

As we celebrate, honor and remember those that have left us for a greater calling, we have the unique privilege to train and coach along side those that are currently serving in the armed forces. This is a very special mash up episode, in which we are proud to share the incredible stories of two fantastic men, Steve Pinter, United States Marine Corps and our very good friend of Mickey Kostlenik, United States Army Rangers. We start with our original episode with Steve then re-introduce Mickey. Listen discretion is advised.Have safe and blessed Memorial Day Fam!

Memorial Day is right around the corner and it is a great chance to not only remember our fallen heroes but also preserve and retell the stories of amazing courage and sacrifice. On this week's episode of Black Flag Radio with Tom, Peter, Pawel and special guest, intern Nate Grossman, we discuss the importance and significance of this holiday and tradition to the Black Flag community. We also provide insight on how our athletes have prepared from a programming stand point, try to analyze the recent developments with CrossFit HQ, and look for nicknames for both Nate and our podcast.

Ladies and gentlemen, drum roll please ... our most popular in-house episode is ... Benjamin Aughinbaugh! On Episode 70, we can go back to relive that moment that almost took Ben's life, the path that led him there, and how responded. We learn how a lifestyle of addiction and self destructive behavior become one that is focused on relationships, self development, and health. How we went from alcohol and drugs to CrossFit and the Olympic Weightlifting platform all while celebrating our most precious gift the gift of life!

In case you missed it, the Black Flag Fam is growing! As we continue to become a stronger and larger community of athletes, friends, family, teachers, mentors, and coaches, it is always wise to look back and reflect on how far we have come. In this special recap episode, we go all the way back to the beginning, as Tom, Peter and Pawel share their backgrounds and the three very different journeys that brought them together at Black Flag Athletics. Expect a few surprises in this laugh filled premier episode. Enjoy!

Join Barry Rice Jr. and Tom Rini as we break down our awesome event this Saturday, and welcome the entire fam to an incredible celebration of community. We cover all the details and FAQs that have come up since our expansion and what everyone can look forward to starting next week at our two locations. The gents also highlight what it means to be "different", how we continue to become a stronger community with a larger tribe, and an emotional stroll down memory lane with TR. An episode with a little bit of everything!

How did Abigail Krach finally develop the confidence she has today? From skipping debate class, and jumping from sport to sport, it wasn't until CrossFit she found something she enjoyed. However, it was by taking a chance and falling in love with Olympic Weightlifting that she was able to develop belief in herself. Join co-hosts Rob Zimmerman and Benjamin Aughinbaugh, as we get to know Abby, learn the finer points a lifter's "diet", provide insight on common lifting errors, and gain a better understanding about the benefits of competing.  It is a Black Flag Barbell takeover on episode 67 of Black Flag Athletics Black Flag Radio.

From Bahrain to Sydney, from Ireland to the United States, from Cleveland to Madison? Dr. Mariam AlHilli of Black Flag Athletics is preparing to do what very few have ever accomplished, to qualify and compete in both the Summer Olympics and the CrossFit Games. On this week's episode of Black Flag Radio, Mariam shares with us the experience of living the Olympic dream. From the selection process, to staying at the Olympic village, to competing with the greatest athletes in the world in the biggest sporting spectacle know to man. We also get to know her post Olympic career, what brought her to the North Shore, and what has enabled her to quickly be in contention for the 2020 CrossFit Games.

Nothing beats a great conversation with great friends! For Episode 65 of Black Flag Radio, Peter and Pawel sit down with the one and only, Julie Foucher. Few stones go un-turned. From getting lost to discovering CrossFit, dabbling in Olympic Weightlifting, her track and field career, gymnastics, to BFA. We also go beyond training and sport and deep into the physician patient relationships, connecting with people, developing daily habits, changing behaviors, setting intention, importance of mitigating stress, relationships, nutrition, and the evolution of contemporary medicine. Julie also shares her struggles, her challenges and the daily practices that are instrumental in her ability to follow her passion and purpose!    

Behind every great man is a greater woman. Finally, we get to introduce the foundation that allows Black Flag athletics to stand head and shoulders above others, Melanie Rini. Along with Tom, we take time to celebrate the community and our athletes, how it all came together, all those that played a part, and discover how it almost didn't happen. We also get to learn how this beautiful power couple met, what got Mel to stick with TR's antics, and what eventually won her over. Mel also shares her challenging up bringing, the lessons she learned, and how that has made all the difference to get to where she is today. Welcome to #rinimania!

We are on the precipice of something very very special, something unprecedented. We are about to experience and witness the greatest celebration of community achievement and growth through fitness in this hemisphere. It is finally time for Super Friday, the culmination of the 2019 CrossFit Open at Black Flag Athletics. An event like no other, made remarkable by the athletes, their families and their friends. Find out how it all comes together, and what to expect this year once you enter through the front doors at BFA. It will be glorious!

After a standout baseball career in college, it took Dave Ricci Jr a few tries to stick with fitness. Join Peter, Pawel and special co-host Rob Zimmerman as they uncover Dave's path to CrossFit and eventually Olympic Weightlifting at Black Flag Barbell Club. We discuss the factors that allowed to finally commit to pursuing a training regimen, how he manages his priorities, training on a crazy travel schedule and the importance of finding a home. The gents also discuss the key variables outside of the gym that have supported their progress as athletes and will benefit you as well!

Overcoming barriers, having a growth mindset, and the importance of self worth along with positive self talk are not just cultivated at Black Flag Athletics. It is what this this week's guest, the worldly, Erika Knopsnider does for a living. In this episode  we get to learn how Erika got to travel to some faraway places, how she found BFA, and the role that fitness plays in her well being. We also recap 19.2, look forward to 19.3, and discuss the finer points of what sets pizzas apart!