Shows
Coffee + SpWolfpack#37: From Pyramid Chippers to Diagnostic Dares: A Week of Fitness with Leslie & AshurWelcome 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-N...2024-12-0734 minCoffee + SpWolfpack#36: Workout Chronicles: From CrossFit Roots to Family Fitness with LeslieWelcome 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 fitne...2024-11-1739 minCoffee + SpWolfpack#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 Work...2024-11-021h 50Coffee + SpWolfpack#34: Holiday Hustle: Navigating Fitness Gear, Consistency, and Winter Adventures with Julie, Lisa, & LeslieWelcome 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...2024-10-261h 35Coffee + SpWolfpack#33: From Marathons to Metcons: Balancing Endurance with Everyday Fitness with LeslieWelcome 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...2024-10-1954 minCoffee + SpWolfpack#32: in response to: "VARIED, Not Random" - Unpacking Streetparking Programming with Leslie & AngelaWelcome 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...2024-10-121h 24Coffee + SpWolfpack#31: Ruck, Run, and Reflect: A Week of Fitness Insights with Julie, Leslie, Mindy, & DerekIn 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...2024-10-051h 29Coffee + SpWolfpack#30: Rucktober: Rucking Tips, Trends, and Community Insights with Julie, Leslie, Ben, & KyleIn 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...2024-09-281h 59Coffee + SpWolfpack#29: Mastering the Movements: Weightlifting, Gymnastics & Mono-structural in CrossFit vs. StreetParkingWelcome back to the Coffee + SpWolfPack Podcast! This week, we’re diving into the heart of what makes both CrossFit and StreetParking so effective: the movements themselves. In this episode, we’re breaking down three fundamental categories—Weightlifting, Gymnastics, and Mono-structural—and exploring how each program incorporates these elements to help you build strength, endurance, and control.
Join us as we compare the heavy lifts like the Clean & Jerk, Snatch, and Squats that you’ll find in CrossFit with the more accessible and adaptable options in StreetParking, such as dumbbell, kettlebell, and sandbag variations. We’ll also talk through...2024-09-2132 minCoffee + SpWolfpack#28: CrossFit vs. StreetParking – Unpacking the Programming & Community Connection with Mindy and Leslie
In Episode 28 of the Coffee + SpWolfPack Podcast, we take a deep dive into the evolving conversation around two of the most popular fitness methodologies: CrossFit and StreetParking. Joining me are Mindy and Leslie, who help break down the philosophies, community dynamics, and programming structures that set these two systems apart.
We kick things off by examining the core programming philosophies—CrossFit's "constantly varied functional movements executed at high intensity" versus StreetParking’s structured, real-life approach with a focus on energy systems. Together, we explore whether StreetParking's more deliberate programming leads to predictable results and how Cros...2024-09-141h 27Coffee + SpWolfpack#27: Bouncing Back: Overcoming Workout Slumps & Mental Hurdles with Stephen & Julie
In this episode of Coffee + SpWolfPack with Stephen & Julie, we tackle one of the most common struggles in fitness: hitting a workout slump. Whether it’s from missing a few days, feeling mentally drained, or pushing through a series of rough workouts, we’ve all been there. And, as Stephen says, much like Thanos declared in Avengers, “I am inevitable.” Slumps are just part of the journey—they will happen. But the good news? Overcoming them is absolutely within your control.
We kick things off by recognizing the telltale signs of a slump, which often creep in t...2024-09-071h 12Coffee + SpWolfpack#26: Embrace the Challenge: SIS-TEMBER & The Sisyphus Gauntlet with Julie, Justin, & LeslieWelcome to Episode 26 of the Coffee + Spwolfpack podcast! This week, Julie, Justin, Leslie, and I come together to unpack the excitement and challenges ahead as we gear up for SIS-TEMBER and the Sisyphus Gauntlet, a unique challenge for Streetparkers designed to push us both physically and mentally throughout September.
Drawing inspiration from the Myth of Sisyphus, we dive into the concept of relentless effort in the face of setbacks—a theme that resonates deeply with Julie's personal journey this year. She shares candidly about her highs and lows, the moments of progress followed by unexpected obstacles, and ho...2024-08-311h 25Coffee + SpWolfpack#25: Unpacking Fitness Programming with JulieJoin us for an exciting deep dive into @streetparking's blog, "The Strategy Behind Our Programming," with special guest Julie (@themastersdivision). This episode explores the key elements of effective workout design and how they impact your fitness journey. Whether you're a seasoned athlete or just starting, this discussion will give you valuable insights into the strategy behind every rep and set.
📝 Episode Highlights:
Understanding Energy Pathways in FitnessWe break down how different energy pathways (Phosphocreatine, Glycolytic, Aerobic) shape workout programming and why it's crucial to train across all of them.📖 Read m...2024-08-241h 57Coffee + SpWolfpack#24: Strength in Numbers with Kris
You're invited to tune in to the latest episode of the Coffee + SpWolfPack Podcast! In Episode 24, I had the pleasure of sitting down with @sp_special_kdubs to dive deep into @fearlessmiranda’s blog, “Your Secret Weapon: Strength in Numbers.”Here are my top 5 takeaways from the blog:1. Importance of Accountability: How keeping each other accountable can be the difference between sticking to your goals or falling short.2. Power of Community: The undeniable strength that comes from surrounding yourself with like-minded individuals.3. Practical Strategies: Simple, actionable steps to integrate accountability and community into your routine.4. Inv...2024-08-1752 minCoffee + SpWolfpack#23: Rest Days, Marathon Hacks, and Endurance Training Insights with Bailey, Ryan, & Leslie
Episode 23: Rest Days, Marathon Hacks, and Endurance Training Insights
In this week’s episode of the Coffee + SpWolfPack podcast, your favorite trio—Bailey (@baileytomlinson11), Ryan (@rybosmash), and Leslie (@lesliekjozwiak)—are back with a power-packed discussion to keep your fitness journey on track! Whether you’re struggling to push through the final days of your workout week or looking for new ways to boost your endurance, we’ve got you covered.
We dive into the importance of rest days and how to listen to your body to make it to the end of the week witho...2024-08-1057 minCoffee + SpWolfpack#22: "Streetparking Strategies and Personal Triumphs" with Justin, Julie, & Debra
Coffee + Spwolfpack Podcast: Ep. #22 - Analyzing the Week's Streetparking Programming
Join us for an exciting and insightful episode of the Coffee + Spwolfpack podcast! In Episode 22, we dive deep into the upcoming week's streetparking programming with our special guests @jsdragos, @themastersdivision, and @streetparkingat64. Together, we analyze the workouts ahead and compare them to the 2020 programming, sharing our unique perspectives and strategies for tackling each session.
Tune in to hear us discuss:
Our thoughts on the upcoming streetparking workouts
The ways we plan to attack and enjoy these workouts
Debra's inspiring handstand pushup goals
...2024-08-031h 12Coffee + SpWolfpack#20: "Positivity, Extra Programs, CrossFit Games" with Raigan, Justin, & Julie
Coffee + SpWolfpack Podcast: Episode #20
Join us for a lively conversation with @rai.mayo_sp, @jsdragos, and @themastersdivision as we explore the importance of positivity in posting on the Streeparking Facebook Group. We dive into topics like getting put in Facebook jail, standards posts, and the pyramid of fitness, where #morethannothing forms the foundation, #simplenoteasy sits at the center, and elements like intensity, form, standards, and competitive fitness crown the top.
We'll also catch up on our individual workout plans: Julie and Raigan are tackling the Streetparking Pushup extra program, Julie's training for a 5...2024-07-2057 minCoffee + SpWolfpack#19: "You've Got Time" with Debra Egli-Flanagan and Justin
Welcome to episode #19 of the Coffee+Spwolfpack Podcast! We're beyond excited to have the amazing Debra from @streetparkingat64 as our guest. Debra is a true inspiration, embodying incredible energy and sharing valuable lessons. At 64, she continues to push boundaries by participating in Streetparking, the Crossfit Open, and the Crossfit Quarterfinals. Last year, she achieved an impressive 249th place in the Crossfit Quarterfinals Women's 60-64 category. Debra's dedication to fitness spans nine consecutive years of participation in the Crossfit Open since she was 54. Alongside her athletic pursuits, she's a devoted mom to five children and a retired marriage...2024-07-131h 34Coffee + SpWolfpack#18: 52WE V2 in 52 Days with Colt, Justin, Kaitlin, Leslie, Julie, and LindaEp18 of Coffee + SpWolfpack Podcast with a ton of folks, @coltjdavis, @jsdragos, @kaitlinhamiltonsp, @lesliekjozwiak, @leapmtl, @themastersdivision all hopped on talked topics from Colt completing the 52WE V2 in 52 days, Chad1000 in the Games, Sisyphus Gauntlet, Accepting where you are, getting comfortable with being uncomfortable, winter army training.
2024-07-062h 07Coffee + SpWolfpack#17: Team Vaults, Team Workouts, & SpKids with Raigan, Janna, & Coach DH#17: Coffee + SpWolfPack Podcast with @rai.mayo_sp, @janna_netterfield, & @dhfitnessinc We chatted all about team workouts with a great conversation about partners of two various fitness levels working out and enjoyed sharing perspectives from both sides. We talked a ton about @streetparkingkids and what it’s like to work out with our sons.
2024-06-291h 20Coffee + SpWolfpack#16: Options, Stimulus, & Vault is Harder this Year with Justin Dragos, Kaitlin Hamilton, Kim McIntyre, Jake, Mara, Coach Chelsie Guardado, & Julie JonesOne of the best chats yet, had @jsdragos, @kaitlinhamiltonsp, @kim_mcintyre (@streetparkinginthewild), @unknown_jacoby, @marab82, @chelsieguardado, & @themastersdivision. We talked Options, Stimulus, Vault is harder this year; customizing to meet the stimulus, extra programs build confidence in us programming ourselves, the daily people versus the extra program secret badge people, and we finished talking about partner workouts. @streetparking
2024-06-221h 28Coffee + SpWolfpack#15: 2-4 Minute Workouts, Whoop, Garmin, Recovery Scores, Sleep, Spartan Races, & Losing Toe Nails with @Michael Shearer & Nicky PhillipsAnother fun Coffee + SpWolfPack Chat with @suburban.dad_fit & @spturtledovemama; chatting all things intense 2-4min workouts, whoop, garmin, recovery scores, sleep Spartan races, losing toe nails.
2024-06-1555 minCoffee + SpWolfpack#14: My Birthday, Diet/Nutrition, Weighing Yourself, Sleep Hours, Moving Family while in the Army with Raigan MayoBirthday @streetparkingmembers IG Live Coffee + SpWolfPack chat with @rai.mayo_sp; all over the place with topics from diet/nutrition, weighing yourself, where do you lose weight, biometric screening, dexascan vs Bodpod, sleep hours, moving family while in the Army.
2024-06-0856 minCoffee + SpWolfpack#13: Streetparking "Pillar" Sayings, FOMO in missing the Daily, Extra Programs, working-out with kids around, & Nutrition with Heather Litton, Michael Shearer, Joseph Macht, TJ Cody, & Julie Jones.Another great chat this week, albeit later than normal. @hlitton99, @suburban.dad_fit, @soccerref06, @rad_bod_not_dad_bod, @themastersdivision, @zero_proof_athlete_ all hopped on. We chatted about SP’s pillar sayings, FOMO when we don’t do the daily workout, extra programs, workout with kids around, nutritional discipline. Different levels of Murph on the SP App, and SP Live.
2024-06-011h 12Coffee + SpWolfpack#12: Olympic Weightlifting Competition, Murph, and the vault with Coach Alex Trahan, Stephen Krakie, & Cody MorrisHad a great Coffee + #Spwolfpack Saturday morning chat with @itsalextrahan, @skrakie, & @cmorris901. Chatted about a low key “garage gym style” Olympic weightlifting competition, Murph, and the vault. Also, talked a ton about the #Spwolfpack Leaderboard. 🤦♂️
2024-05-251h 12Coffee + SpWolfpack#11: Another Simple Chat with Stephen Krakie, Raigan Mayo, Julie Jones, & Travis LeamonsAnother great Saturday chat with @skrakie, @rai.mayo_sp, @themastersdivision, @travisleamons
2024-05-181h 33Coffee + SpWolfpack#10: Simple Chat with Raigan Mayo, Julie Jones, & Michael ShearerAnother great Saturday Morning Coffee + SpWolfPack chat with @rai.mayo_sp, @themastersdivision, & @suburban.dad_fit
2024-05-111h 13Coffee + SpWolfpack#9: Racing, SpLive, Morning Routines, the Texas Storm, a Broken Skier, 52 Week Endurance, and Run Coaching with Raigan Mayo, Michael Sherer, Agnieszka Jaszczewska, & Allayna WidlitsAnother Fun Saturday Coffee + SpWolfPack chat with @rai.mayo_sp, @suburban.dad_fit, @agnieszka.splive, Jordan, & @allaynamarie_, we chatted about Racing, SpLive, Morning Routines, the Texas Storm, a broken Skierg, 52WE, Run coaching.
2024-05-041h 38Coffee + SpWolfpack#8: Ultramarathon Talk with Raigan Mayo, Michael Shearer, & Stephen KrakieMostly ultra talk tonight but a great conversation with @rai.mayo_sp, @suburban.dad_fit, @skrakie, Matt and Chris.
2024-04-272h 19Coffee + SpWolfpack#7: Intensity, Vault Strategy, CrossFit Quarterfinals, Festivus Workouts with Raigan Mayo, Josh Mills, Joseph Macht, & Kaitlin HamiltonHad some great guests and another episode hosted by @rai.mayo_sp. We chatted about my vault strategy, CF Quartefinals, Festivus workouts with @millsy832 & @soccerref06, DB Box step overs, how working out with someone else helps, nutrition, and next weeks running. And @kaitlinhamiltonsp came on to talk about competitive CF friends doing the QFs & inspiring us to push the intensity and take less breaks. @streetparkinginthewild2024-04-201h 52Coffee + SpWolfpack#6: Different Fitness Chapters, Local CrossFit Competitions, Leaderboard Chat with Coach Alex TrahanSaturday Morning Coffee and SP chat with @itsalextrahan was a blast today. The conversation ranged from transitioning fitness chapters of our lives, to local CF competitions; we talked competition movements that are beyond my mobility and skill at this point and finished with more leaderboard chat, because it’s me.
2024-04-1350 minCoffee + SpWolfpack#5: Badges and All Sorts of Other Things with Raigan Mayo, William Aldridge, & Heather LittonSaturday Morning Coffee and SP Chat with @rai.mayo_sp, @spacemanwildbill, & @hlitton99Chatted about Badges and many other things.@streetparkinginthewild@streetparkingmembers
2024-04-061h 02Coffee + SpWolfpack#4: Streetparking Meetups, Coffee, the Weather, My time in Korea, & Army Mail with Raigan MayoThis was an awesome Saturday Night chat with @rai.mayo_sp! We chatted about @streetparkinginthewild local meetups, coffee (AeroPress versus pour over), the weather, my time in Korea, Army mail. I look forward to these every week.
2024-03-3041 minCoffee + SpWolfpack#3: Streetparking Outside of a 5th Wheel with Bailey TomlinsonGreat chat with @baileytomlinson11 about joining @streetparking, traveling with a 5th Wheel and doing SP outside of that. These Saturday chats are fun to meet random Streetparkers from all sorts of places and fitness levels and remind ourselves that we can be consistent and keep up our fitness day in and day out.
2024-03-2318 minCoffee + SpWolfpack#2: CrossFit chat with @themastersdivisionThis Saturday’s Coffee Streetparking / CrossFit chat with Julie from @themastersdivision
2024-03-161h 28
Coffee + SpWolfpack#1: First Episode of Coffee + SpWolfpack ChatHopped on with another Alex that does Streetparking.
https://www.instagram.com/downtownbrown10/
2024-03-0953 min
The Valley TodayFirst Fridays & Fireworks in Old Town WinchesterOur conversation for Tourism Tuesday this afternoon featured Alex Flanigan, Main Street Program Manager for Old Town Winchester. Alex gave me an update on a few events and we talked about the premise behind many of them. On the first Friday of every month, Old Town Winchester becomes an immersive gallery where visitors to the historic business district can shop, dine, and stroll while taking in local art, live music, and artisan crafts. Artists will be on-site to show their works and wares, and free open air concerts at the Taylor Pavilion make this the perfect chance...2022-06-1428 min