Black Flag Radio

Physical Therapist, teacher, coach, disruptor. Episode 40 of Black Flag Radio welcomes Dr. Teddy Willsey of Healthy Baller and Citizen Athletics. We discuss breaking the traditional model of physical therapy, empowering athletes through teaching, and creating change through a comprehensive approach by providing added value in a confusing and crowded industry. Teddy, Pete, and Pawel also break down performance optimization versus rehab, what recreational CrossFitters should be doing and how they should approach their training as well as programming to keep fresh, who to go to for an understanding of the bigger picture, how we can better prepare ourselves for the demands of our sport, as well as the multiple dimensions of injury recovery. Warning - no shirts were lost in the recording of this episode!   

Phil White is one of the most accomplished writers in the fields of fitness and sports and quickly becoming the author to work with by many top professionals. Tom, Pawel and Phil dissect a number of fascinating topics including Phil's athletic background and how he first got into writing, the value of measurables both quantitative and qualitative, the significance of contextual programming, as well as setting boundaries for yourself, athletes, and family as a coach. The gents also explore the usefulness of wearables, and the importance of and how to down-regulate along with the appropriate mental approach. This one is filled with a ton of actionable advice backed by science and research plus a number of great book recommendations as well.

How hard are you willing to do what is necessary to out work the competition and prove that you belong. From the rough neighborhoods of Greenock, Scotland to the uber competitive European Badminton circuit, to the merchant navy, to CrossFit, the odds were always stacked against Greg McClure. Every time he saw challenges as opportunities, put his head down, and got on the grind.  He now manages the and trains at the premiere fitness resort in the world, CrossFit Club La Santa. With his success, his goals and expectations are set even higher than ever before. Hear the full story in this week's episode of Black Flag Radio.

Prepare yourself for the Dr. Cara Miller and Logan Gelbrich experience. Through a first hand exploration of their dynamic relationship we get an insight into how we can use old concepts in a new way, how to find benefit in learning from all view points as well as opposing perspectives, what really matters in developing and how to have an impact in our relationships, and what are the right questions to ask of ourselves and each other in our interactions. We also tour a forest, play capture the flag, find out have to have more fun at dinner parties, and what could be better than drugs.

In episode 36 of Black Flag Radio, we take you on an adventure that transcends movement with Carl Paoli of the Freestyle Connection. We uncover the reasons for why we do what we do at the gym, going beyond movement, and presenting how we can see the world differently; to see clearly the beauty of the world and how beautiful it can be. We also explore our needs, and how we can use meeting our needs to the benefit of others to bring out the best in them, and how taking responsibility for our movement practices can allow us to let go and become better, more free, ourselves. 

What do you do when you're ok at a bunch of things, but not really great at anything, you become one of the best in your field. Michael Hill, Georgetown University's Head of Sport Performance, recently received the highest honor given out in the strength and conditioning coaching profession and is this week's guest on Black Flag Radio. We learn first hand how he set himself up for success in a very volatile field, the incremental steps and things he does on a daily basis to continue to excel, what he instills in his athletes as well as modern Vikings, a little bit of history, and 90's haircuts. Go Hoyas!

She's been rockin' your bells the last few weeks at Black Flag Athletics, and in this episode you get you learn about Coach Alina Wencel's movement philosophy. Alina’s passion for knowledge about the human body started early on and led her on a journey of intense exploration of yoga, bodyweight and kettlebell training, as well as meditation. In this episode we learn about the concept of movement nutrition, how to better feel and understand our movement through greater self awareness, how the implements we train with can become extension of ourselves, what it means to develop connections within and throughout our body, as well as how we can earn the right to progress in our training.  

Meet one of the top orthopedic surgeons in the nation, and our very own, Dr. Rob Molloy. "Dr. Bob" knew from a very young age he wanted to pursue the medical field and now he is shaping the future of the medical profession. We gain a better understanding of his field, the subject of kinematics, and the impact that CrossFit has had on him, his family, and his practice, becoming a better father, husband, and doctor. We also discuss how we can avoid seeing Dr. Bob by "dissecting" the risk factors that could lead to potential complications with your knees and hips and consequently surgery, all the while attempting to solve a crisis that is impacting our society. 

Meet Black Flag Barbell Club athlete Rachel Lauderback. Off the platform, she is a personal trainer, corrective exercise specialist, Thai massage, IASTM, neurotyping and metabolic analytics practioner. She is a self proclaimed "huge nerd" when it comes to training, nutrition, psychology and basically obsessed with personal development in all areas of life and helping others live their full potential. Besides being an animal lover, and having way too many pets, she is an accomplished figure competitor. We discuss her growth in the fitness industry, deep dive on the importance of gut health and hormone regulation, the process of prepping for a figure show and what brought her back to the barbell. Enjoy!

Two years and seventy pounds lighter, Shauna Molloy has completely changed her life. She is no longer on the side lines or trying to play catch up with her family. We discover out what it took for her to overcome doubt and embarrassment after first failing multiple times. We discuss the internal factors that keep getting her up and how she found the one thing that meant everything to keep her going. It is no longer about losing weight for Shauna, it is about finding comfort in strength. Being healthy and fit is now an never ending process. Grab the tissues for this one and find out how she found a way to be the way she wants to be. 

Who needs palms when you can do handstand walks and other gymnastics movements on your fists. That is what Lindsey Otanicar did after recovering from a disastrous injury to her wrist. An injury she didn't even know she had for six months after it happened. This is an epitome of Lindsey's commitment and drive to excellence and development, in and out of the classroom. Join Tom, Pete and Pawel get to know this former elite gymnast, and one of the strongest teachers we know. Learn about her gymnastics career, how she discovered CrossFit, why she loves to teach, and how some of the Black Flag athletes remind her of her students. 

From EMO chick to CrossFit badass, Ariel Samples is this week's guest on Black Flag Radio. Find out how she went from having no athletic background, drinking, crushing pizza rolls to one of the most dedicated athletes you will meet. We discover how she found CrossFit and how she has transformed not only as an athlete but more importantly an individual ever since joining the RTS competitors program. Ariel and the gents also provide us with some highly recommended readings as well as ideas as to what to do outside of the gym in your free time. Enjoy!

John Carrol University alum, former football teammate of our very own Tom Rini, former member of the 75th Ranger Regiment, current member of the New York State National Guard, CrossFit Coach at CrossFit Metropolis, and an extended member of the Black Flag Fam, our guest on episode 28 of Black Flag Radio is Mickey Kostelnik. From serving concrete, through the Ranger Indoctrination Program (RIP), to the experience of war, there are few people as mentally and physically tough as Mickey. We are honored and grateful to have him our show. This is not an episode for the faint of heart as Mickey recounts some of the more gripping events of serving in the armed forces, and the great men and women he served with.

What do brushing your teeth and dominating CrossFit have in common? There are three simple rules that have allowed Michelle Blood become one of the top CrossFit Masters Athletes in the world in three short years; show up, shut up, and keep up. Peter, Pawel, and special guest co-host Mickey Kostelnik learn how she was able to overcome an eating disorder and shift exercise and running into a healthy habit as well as a positive mindset. We also discover how the mother of 6 and full time nurse continues to develop and get stronger as an athlete after not even knowing what the sport was when she started. Michelle teaches us how a "little" stress and high intensity can be a good thing. Enjoy! 

Presenting Black Flag Athletics' officially certified resident shower and lunch coach, Jennifer Moore. If you know J Mo, one of thirteen kids, you know that there are very few people that more more selfless and giving of themselves than her. We learn how she obtained her certifications, where her selflessness comes from, and what it feels like to be the center of the universe. The gents also find out who her BFA boyfriend happens to be and what exactly CrossFit and the BFA Fam allowed her to do that other places did not. Most important of all, J MO reminds us that there is always More to give :)

The smooth voice of Barry Rice Junior is back on Black Flag Radio as a guest co-host joining Pete and Pawel for Episode 25. In this episode we explore staying fit on your adventures away from Black Flag Athletics and the unique perspective in provides us on our community, coaches, and programming. We use our own experience to offer some advice of what to do if a gym isn't nearby and how you can plan ahead to stay strong and supple. We also get into the mindset of closing out workouts, golf versus professional attire, and how to properly eliminate pesky insects. Enjoy!

No need to turn up the volume on this episode as we officially interview the youngest and arguably the most energetic member of the Black Flag Athletics staff, Coco Gerard. She is one of three very athletic siblings as both of her brothers play high level collegiate hockey and she spent a lot of time close the rink growing up. She also spent many years around and learning from horses. In one short year with the Fam she has had incredible growth as both an athlete and now as an aspiring CrossFit coach. Her vibrant personality is only matched by her dedication to continually learn and develop with her eyes set on the ultimate goal.  

Introducing the man with many nicknames. Strict Steve, Hot Steve, Ace, or Caveman, whatever you choose you call Steve Pinter you will also know that he is a remarkable leader, husband, father, friend with a great sense of fashion. The former baseball and basketball standout chose the Marine Corps as his calling, and at the very young age of 22 became the rifle platoon commander in charge of over 40 individuals. We learn why he chose the Marines, why he succeed and he didn't break under mental torture of Office Candidate School, and the lessons he learned that he applies today including the will not to quit, ability to compartmentalize, and operational tempo. Most importantly we figure out why STREND did not become the new CrossFit.

Arguably one of the best CrossFit coaches you haven't heard of, Coach Tom Minnillo aka T$. Tom has travelled the world and developed the unique skills of face to face communication and fostering relationships. From Vancouver to Mexico to Germany, one thing remains the same, treat others the way you want to be treated. Besides being a fantastic teacher and of the most humble and kind individuals you will meet, his athletic prowess and skills are continually expanding, beginning on the gridiron to CrossFit. Always true to his heart, he is always working to get better, maintaining a positive attitude and positive spirit.  

From her humble beginnings in Utica, Ohio to marketing superstar and deadlifting queen, introducing our very own Kimi Corrigan. Kimi takes us back growing up in the small southern Ohio town and her pursuits of cross country and track into college and how her life changed after graduation. We find out what forced her hand to understand what it means to be healthy and fit, to owning her health, having a much better relationship with food and nutrition, and creating a balance for herself given her many commitments. We also drop a few knowledge bombs regarding macros and gut health. Enjoy!