Black Flag Radio

Starting this year's CrossFit Open with a Bang! With over 100 Black Flag Athletes sign-ed up for the annual celebration of community and fitness, we could not have asked for a better start. In episode 60 of Black Flag Radio, Tom Rini and Pawel Wencel recap the first workout of the Open with former gymnast, diver, pole vaulter, currently a traveling nurse and fitness addict, our very own Angelina Chuppa. We discuss Angelina's background then get right into how we did, what we thought and what helped us through the workout. We also drop knowledge on the importance of keeping it simple, having intent, a solid plan, understanding energy systems, recovery, and future programming for the next 4 weeks. 

The 2019 CrossFit Open is here and this week reflect on how far we have come in a year. In this special throwback episode Tom, Pete, and Pawel recap the performance of Black Flag Athletes leading up to the 2018 Open and how our athletes were able to respond to the variance in stimulus preparing them for the CrossFit Games Season. We discuss exactly why they were able to crush their training and what exactly differentiates our approach. Happy CrossFitting!

Not only is it Valentine's Day but we are just one week away from the CrossFit Open! To help us celebrate both, we are joined by special guest, the very talented, very strong, and very kind, Dani Elle Speegle of SUBU CrossFit. Our conversation with Dani sheds light on her incredible personal and physical transformation over the last several years that have led her to the top of the sport. We get to explore her keys to success in training, during competition, and finding happiness. The episode would not be complete without learning how Dani became such a great Olympic Weightlifter, the legacy she wants to leave behind, and which Lord of The Rings character is most like her :)

Spread the love month continues at Black Flag Athletics and on Black Flag Radio as we catch up with Team BFC. Coaches Mike Rutkowski, Jim Leuenberger and Peter Nelson II recount their incredible showing and experience at this year's Wodapalooza CrossFit Festival. The gents recap what it took to qualify for the comp, the lead up to heading down to Miami, coming together as a team, the level of fitness on display, some of their favorite and more challenging moments from the weekend, and what it takes and will take in the future to perform with the best in the world.

We kick-off our Spread The Love month a day early with an incredible story of strength, determination, resilience and perseverance. Bilyana Stojanovski, founder of the non-profit Tough As Milk, recounts how she, her mom, and her family experienced the darkest side of human behavior and how living through domestic violence she has chosen to be a beacon of hope to many others. Bilyana shares how she suffered with PTSD and hitting rock bottom to reaching out for help, and now offering it to others through the practice of Trauma Informed Yoga. Learn more about this great cause, how to support it, and how you can have your voiced hears as well. 

With the CrossFit Open less than a month away, we get to know another CrossFit Games veteran and someone who took the CrossFit world by storm last year, Amanda Barnhart of Centerville Crossfit. We get some very good advice from Amanda about why we should all sign up for this yearly test of fitness and what she expects from this year's 5 week qualifying event. Amanda also lets us in on what she had to give up, what she had to change, and what it took to take her from a regionals athlete to fighting it out for the title of fittest woman on earth in Madison. The episode would not be complete without Amanda sharing her current focus and what she is looking to improve on, as well as the simple things that guide her as an athlete, wife, daughter, sibling, friend, and Doctor of Physical Therapy.

How does a well oiled machine come together and execute flawlessly? Planning, talent, selflessness, and caring for the greater good. We welcome back former guests and co-hosts Kimi K. Corrigan and Heather Mursch of Black Flag Athletics as we get a behind the scenes look at how this marketing duo came together, their mission, and what the future holds as we continue to grow. We discuss the challenges and opportunities involved with bringing the Black Flag Fam closer together, creating a greater presence in our surrounding community, as well as providing the highest quality experience for all of our athletes. This one is full of nuggets, teasers, and some spoilers! 

The 2019 CrossFit Open is right around the corner and for Episode 53 of Black Flag Radio we are joined by someone who is very familiar with this time of the year, Bethany Shadburne of Streamline CrossFit. We get an inside look at Bethany's evolution in the sport, her training, recovery, and specific items she is working to improve. We also discuss her biggest influences, the importance of setting intention for everything you do in life, not just your training, being true to yourself and in your relationships, mental prep, overcoming hardship, achieving peak performance, what scares her, what excites her, CrocsFit, and puppy fitness.

"I took the road less traveled by, and that has made all the difference." The boys are back together and we discuss the things that have helped Black Flag Athletics and it's community stand head and shoulders above the rest. From continually investing in the evolution of our athletes by focusing on the core mission of Black Flag to finding further opportunities on how we can serve the community. We break down how we are furthering adaptation through athlete based and athlete focused programming, creating cohesion in the community, and get an inside look on the effort and time it takes Tom and Pete bring it all to life. There is a reason behind everything that we do at Black Flag, and that makes all the difference.      

There are over a 1,000 ways to die. Benjamin Aughinbaugh of of Black Flag Barbell Club barely walked away from his dance with the grim reaper and got a new lease on life. We get to relive that moment with Ben, 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, going from alcohol and drugs to CrossFit and eventually the Olympic Weightlifting platform. We get to celebrate the most precious gift this holiday season, the gift of life.     

A very special 50th episode of Black Flag Athletics Black Flag Radio as we bring together for the first time ever on the show, guests past and present. Barry, Ariel, Julie, Lindsey, Mike, and Tom are joined by new comers Katy and William as we take in depth look back at their experience at this year's Granite Games. The squad shares what brought them to RTS, how they have developed, how they came together as teammates, competing at the big stage, overcoming what at times seemed insurmountable odds, what they took away from that magical weekend, and the one thing that kept driving them from the moment they first stepped on to the arena floor. The answer should not surprise you. #blackflagfam

Strap in and hold on tight, Marcus Filly of Revival Strength joins us for episode 49 of Black Flag Athletics Black Flag Radio. Joined by the very talented Peter Nelson II we explore what excites, drives, and motivates Marcus. We explore his early training days and those that first influenced him as he set of on his fitness journey. We break down what has led to the growth of Functional Bodybuilding and the key principles behind the global phenomenon. Last but not least we redefine what it means to be an athlete and the true measures of success. 

Introducing Julie "Wild Thing" Kemesky! Joined by special, co-host Ariel Samples, Julie shares with us her evolution not only as an athlete but also a person. This former college softball star opens up about living an all around healthier lifestyle, from relationships, mindset, nutrition, body image, to training. We chat playing ball, trying running on for size, CrossFit, how and why she got hooked, how far she can take it, and the culture of family at Black Flag Athletics (no pun intended). We also catch up with the latest goings with Ariel, the status of that famous pup Brutus, and world domination!

A special holiday episode with BFA's very own, Coach Mike Rutkowski, as the crew takes time to give thanks for all the things that make Black Flag special. We also get to know Mike a little better, taking us back to his days as a standout soccer player, taking his talents to the football field, his journey and growth through CrossFit, and the person that takes him to another level. The dudes also discuss the ideal sports that lend themselves to CrossFit and Olympic Weightlifting, continued development as a coaching staff and the swanky improvements in the studio. Happy Thanksgiving Fam!

Black Flag Radio is proud to present this week's conversation with Eric Leija, Senior Kettlebell Coach at the world renowned Onnit Academy. With a background in marital arts and traditional strength and conditioning, he has become one of the most recognizable names in kettlebell and body weight training. We learn about is unconventional rise in the fitness world, and what led him to the kettlebell. Eric lets us in on his training regimen and how he works with his athletes. We uncover the many benefits of so called "unconventional training", using a variety of implements in your practice and how breaking away from a dogmatic approach to fitness and health can help us stay healthy by focusing on the importance of recovery, durability, and mobility to avoid negative adaptations. Time to put money in the bank!  

On the latest episode of Black Flag Athletics Black Flag Radio we are joined by none other than James Fitzgerald of OPEX Fitness. James has lived fitness and training for a better part of his life and he absolutely loves it. It is that love that has enabled him to compete at the highest level and transition to arguably being one of the top coaches in our domain. We uncover what some of the biggest changes he has seen as well as the training principles that have remained steadfast in his 25 years in the industry. We explore the "secret" to his longevity and continued success, the power of physical expression, the importance of resiliency, alignment, and self organization, as well as the factors that separate great coaches and athletes from the rest of the field. This is a timeless conversation for anyone and everyone that participates in the practice of improving themselves.      

What are you chasing? How far are you willing to push yourself? What if this is your last chance? We explore these and many other questions with movement coach and teacher, as well as former magician, barista, martial artist and soccer player Daniel Severin Petersen of the Freestyle Connection. We unravel his craving to learn and experiment, how he took uncertain leaps, facing the and following his fears, trying to fit in, and failing over and over and learning from the process. What do you get out of the conversation? The "secret sauce". The connection and skill transfer between movement, discipline, training, curiosity and following your passion.         

Dr. Daniel "Dani" Urcuyo of SteadyMD has two goals. One, to bring functional medicine to primary care and two help people live healthy and fulfilling lives. This episode of Black Flag Athletics Black Flag Radio is a first hand look into how Dani is living these goals as both a Primary Care Doctor and both an avid and accomplished CrossFit athlete. We discuss lifestyle factors leading to optimal health, the role that genetics might play in your well being, the importance of data as well as context in making health related decisions, and how being a stronger fitter individual has shaped his practice. Join us as we share his path to bring this vision to life!

Caroline "Caro" Burckle of RISE Athletes competed at the highest levels; Pan Ams, World Championships, and the Olympics. An uber talented swimmer with a heart of gold and personality to match. On this episode of Black Flag Radio we have a conversation about what happens next. The psychology of when the curtain closes. How do we identify ourselves before, during, and after competition and or training. Where and what to should attach value. The highs and lows of athletes, and how to respond. Caroline's refreshing honesty and journey provides all of us with tremendous lessons we can apply inside and outside the gym or arena, including some fun with floating meditation and sketching!

Recently Black Flag Radio's very own, Tom Rini and Pawel Wencel had the tables turned on them and had the honor to be guests on The Refined Savage Podcast hosted by the gentle giant, Mark Valenti. This is a very open discussion on a lot of the distractions and BS out there regarding the state of strength and conditioning as it pertains general fitness, health, wellness and increased performance. We also dive into the growth of Black Flag Athletics, athlete development, continued evolution of the sport of CrossFit, and possible destinations for your next vacation. Enjoy!