Sam Rhee sits down with Liz Tanzola @liz_tanzola, head coach at CrossFit Bison, to talk about how she goes from zero coaching experience to leading hundreds of classes plus an entire staff of coaches.

We dig into class prep, athlete cues, scaling decisions, and the harder part of the job: leading a coaching team with trust and honest feedback.

• starting coaching without experience and leaning on a desire to help people
• early nerves and the logistics of starting and ending class on time
• learning athletes through movement observation and individualized cues
• building a coaching workflow from program notes to the clock
• varying warm-ups based on workout length, intent, and room energy
• breaking down a sample class and utilizing smart scaling
• picking music that supports the workout and organizing playlists
• stepping into the head coach role and giving feedback to peers
• how to define coaching potential

#crossfitcoach #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #gymowner #HealthyLiving #GymLife #CrossFit #FitnessJourney #BotoxAndBurpees #podcast @botoxandburpeespodcast @crossfitbison

@botoxandburpeespodcast host Dr. Sam Rhee talks with Mike Warren @mikewarren___ about going from a college football strength mindset to chasing real, repeatable fitness through CrossFit, competition, and triathlon training. We dig into the moment looking shredded stops feeling like enough, and why hard goals, smart fueling, and a strong gym community change how we show up in life.

• high school lifting basics versus learning movement and speed work
• the jump in quality from high school to college strength and conditioning
• completing 75 Hard then realizing aesthetics are not the same as fitness
• getting humbled in a first CrossFit class and falling in love with the challenge
• why triathlon training and “hard things” improve mindset, focus, and work

#crossfitcoach #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #gymowner #HealthyLiving #GymLife #CrossFit #FitnessJourney #BotoxAndBurpees #podcast @botoxandburpeespodcast @crossfitbison

CrossFit Bison - https://bisoncrossfit.com/
Stan Efforting Vertical Diet - https://www.stanefforting.com/vertical-diet
Vitruvian Games - https://vitruviangames.com/
ATHX Games - https://athxgames.com/

We talk with guest Karenn Marin @karenn.mrn about how CrossFit becomes her anchor through a brutal stretch of life changes, from long-standing body image pain to a sudden family crisis and a fresh start in a new city.

The constant in her life is training, mentorship, and community, which helped her rebuild confidence, boundaries, and mental health one workout at a time.

• growing up non-athletic, extremely skinny, and self-conscious about body image
• a Peru hiking trip and the pandemic creating a wake-up call to build real fitness
• learning consistency the hard way, including injuries from training without coaching
• starting CrossFit to learn form, progress safely, and feel capable
• navigating divorce and a house fire, using the gym as a daily coping tool
• experiencing real support from new gym communities during crisis
• recognizing how toxic relationship dynamics can derail training and self-trust
• returning to CrossFit Bison, making friends, and unlocking rapid improvement

#crossfitcoach #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #gymowner #HealthyLiving #GymLife #CrossFit #FitnessJourney #BotoxAndBurpees #podcast @botoxandburpeespodcast @crossfitbison