Bolder Athlete Podcast

In this very timely episode of the Bolder Athlete Podcast, host Josh Boonstra sits down with CrossFit Games athletes Aaron Houchin, Justin Brewer, and Paul Delanoy to catch up, and share tips & tricks from their test runs of each quarterfinals workout. They talked through each event in detail—what caught them off guard, where they made mistakes, what they'd change, and how they're planning to approach quarterfinals. They discuss pacing strategies, managing fatigue, and nuances within each workout they anticipate having to navigate on gameday —like grip management, the value of transitions, and which workouts to avoid coming out too hot. They also talk about the mental side of this stage of the season — conditioning your mind for the redzone, how to stay composed, and how confidence (or lack of it) can completely change your performance. If you’re heading into Quarterfinals, be sure to catch this post test debrief —sharing what worked, what didn’t, and the tips and tricks that can help you get the most out of your performance.

In this episode of the Bolder Athlete Podcast, host Josh Boonstra sits down with Karen Rotondo—aka Fit Grandma—a 63-year-old athlete, registered nurse, and relentless competitor who’s redefining what it means to age strong.With over four decades in healthcare, Karen has seen firsthand the consequences of inactivity—and it’s fueled her commitment to living with discipline, strength, and purpose. From discovering CrossFit in her 50s to pushing the limits of competitive fitness, her journey is equal parts inspiring and cautionary.Karen opens up about the mindset that drives her—“get comfortable being uncomfortable”—and the double-edged sword of that mentality. She shares hard-earned lessons from injuries, including a devastating hamstring tear, shoulder surgery, and a life-threatening pulmonary embolism that she believes her fitness helped her survive.This conversation dives deep into:💪The reality of training hard as a masters athlete ⚖️The thin line between competitiveness and injury 🔥Why discipline in fitness reflects discipline in life 📋The importance of coaching, structure, and recovery 🧠 How to stay mentally sharp and physically capable as you age Karen’s story is raw, honest, and packed with wisdom. Whether you’re an athlete, a parent, or just someone who wants to stay capable for life—this episode will challenge how you think about fitness, resilience, and what’s possible in every season of life.

In the 37th episode of the Bolder Athlete Podcast, host Josh Boonstra sits down with Kaleb Campbell as he shares his inspiring journey, pursing a passion to help others that led him from a career in law enforcement to becoming a dedicated personal trainer. Along the way, he discovered how fitness could transform not only physical performance but also mindset, resilience, and purpose.Kaleb opens up about the challenges and rewards of balancing his professional ambitions with the responsibility of parenting a child with special needs. Through his story, he highlights how discipline and adaptability play a critical role in both his fitness and everyday life.The conversation also goes deep into the mental strategies that help athletes perform at their best and why personalized training beats one-size-fits-all fitness plans. Whether you’re an athlete, a parent, or someone navigating a major life transition, Caleb’s story offers meaningful insights on perseverance, purpose, and building strength—both inside and outside the gym.Chapters: 🎙️ Introduction🚔 The Transition from Law Enforcement to Fitness👨‍👧 The Impact of Parenthood on Career Choices🏋️ Discovering CrossFit 💪 Physical and Mental Transformation ❤️ Motivation to Stay Fit for Family 🩺 The Importance of Health in Caregiving🧠 Mindset Differences: Everyday Athlete vs. Competitive Athlete📈 Building Confidence Through Consistency♟️ The Importance of Strategy in Workouts

In the 36th episode of the Bolder Athlete Podcast, Josh Boonstra sits down with Luke Schmitt for an honest and inspiring conversation about resilience, recovering from injury, and the impact of community support. Together, they unpack the stubborn determination it takes to push through setbacks—and why grit alone isn’t always enough.Luke shares personal stories from his own journey through injury and recovery, revealing the mental battles, unexpected lessons, and small daily choices that made the biggest difference. You’ll hear why patience is more powerful than pride, how humor can lighten even the hardest seasons, and why surrounding yourself with the right people can accelerate both mental and physical healing.Whether you're navigating an injury, facing a personal challenge, or simply looking to build stronger habits, this episode delivers practical advice and real-world encouragement to help you take the next step forward—no matter how small.Chapters: 🐺 Introduction - Wolf Pack OG 😂 Using Humor and Finding Support 🚑 The Journey of Injury and Recovery🏥 Surgery and the Path to Recovery🌅 Navigating Recovery and Rediscovering Joy⚡ Lightning Round: Insights and Reflections💪 Lessons in Resilience and Personal Growth

In this episode, Josh Boonstra sits down Steve Hegarty and Roar O’Brien, from Cork, Ireland, for a thoughtful and practical conversation about coaching, programming, and building long-term athlete success as a Bolder Affiliate. Drawing from their diverse sporting backgrounds—including Irish hurling and Taekwondo—they reflect on how their early athletic experiences shaped their coaching philosophies and ultimately led them to become a Bolder Affiliate. They share how Bolder’s approach has transformed their gym, creating a training environment that supports athletes of all ages and abilities while prioritizing injury prevention, sustainability, and long-term progression.Throughout the conversation, Steve and Roar offer an inside look at how programming decisions are made behind the scenes, the value of clear structure and color-coded systems, and how managing intensity is key to member longevity. They discuss the importance of coaching context—understanding the “why” behind training decisions—and how that clarity improves both coach confidence and athlete trust.Beyond programming, this episode highlights the power of community and cohesion inside a gym. From member feedback to navigating competitive seasons like the Open, the trio explores how thoughtful leadership and aligned systems create a positive, motivating training culture.Whether you’re a gym owner, coach, or athlete, this episode offers practical insights into delivering better training experiences, building stronger communities, and creating programming that truly stands the test of time.Chapters: 👋 Introduction and Backgrounds🏑 Exploring Hurling and Athletic Experiences🥋 Roar's Journey into Taekwondo🔄 Transition to Bolder Programming🧠 Behind the Scenes of Programming🎨 Color Coding and Coaching Dynamics❤️‍🔥 Managing Intensity and Member Longevity🔎 Understanding the Importance of Context in Coaching🧩 Identifying the Right Fit for Bolder Programming🚀 Looking Ahead: The Open and Future Coaching Goals

In this episode of the Bolder Athlete Podcast, the leadership team pulls back the curtain on the people and priorities shaping the community—spotlighting the personal backstories of Aaron Buley and Adam Aldridge, sharing some areas top of mind for Bolder, and addressing questions submitted from the Bolder Athlete Community. Get to know more about Adam and Aaron - moments that shaped who they are today, from growing up on a farm, building and selling a tech company, to battling back from cancer. Their journeys not only shaped who they are, they help shape Bolder Athlete’s values and how we approach building community. Hear what's top of mind for the leadership as they invest in expanding the Bolder Affiliates program, explore potential training camps, strengthening community and support for the women of Bolder and continuing to gather feedback from the Bolder Athlete community - reinforcing their commitment to listening and adapting quickly.The team also addresses questions submitted from the Bolder Athlete community, including alignment with CrossFit HQ, support for scaled and longevity-focused athletes, and injury prevention strategies. At its core, Bolder Athlete is growing—but staying rooted in what matters most: relationships, responsiveness, and a community built to last.Chapters: 🎙️ Introduction 👟 Meet the Team: Adam Aldridge's Journey💪 Aaron Buley's Inspiring Story🌄 The Power of Perspective and Community🏔️ Top of Mind: Bolder Athlete Experience♀️ Empowering Women in the Community⚡ Nimbleness in Feedback Response📈 Growth of Bolder Affiliates🔁 Responding to questions from the community

Surge is nearly complete and the Qualifier Cycle is up next. In this episode of the Bolder Athlete Podcast, Josh Boonstra and Jason Grubb go behind the scenes on how the upcoming Qualifier Cycle is built, why it’s structured the way it is, and how it sets athletes up for success as the CrossFit season ramps up. They unpack key training decisions, the role of interference, and how different tracks are designed to meet athletes where they are while still driving performance forward.The conversation also dives into how to train through the CrossFit Open without derailing long-term progress, highlighting the balance between specificity, volume, intensity, and recovery. From gymnastics endurance and weightlifting batteries to capacity sessions and community challenges, this episode pulls back the curtain on what’s coming—and how to approach the season ahead with confidence, clarity, and purpose.Chapters: 🎙️ Introduction🔄 Transitioning from Surge Cycle to Qualifier Cycle⚙️ Understanding Interference in Training🏁 Exploring Training Tracks: Elite vs. Compete🔥 Training Through the Open🎯 Specificity in Training🤸 Building Gymnastics Endurance📊 Managing Volume and Intensity🛠️ Addressing Movement Inefficiencies🔋 Battery Sessions Explained😴 Importance of Recovery Protocols🤝 New Community Challenges

In this deeply honest episode of the Bolder Athlete Podcast, host Josh Boonstra sits down with Andie Scelsi for a raw conversation about identity, survival, and rebuilding a life from the ground up. Andie shares her unique journey from earning a full-ride college swimming scholarship, struggling with a loss of identity, to her drug and alcohol addition, and becoming homeless before ultimately rebuilding her life. Motherhood sparked a profound shift—awakening a desire not just to survive, but to heal. Through recovery, coaching, and rediscovering competition as a master’s swimmer, Andie slowly rebuilt her sense of self. Her journey continued with CrossFit, where she found new challenges, community, and a renewed belief in her own strength.This episode is a powerful reminder that identity can be rebuilt, purpose can be rediscovered, and transformation is possible—even after losing everything. Andie’s story is one of courage, accountability, and hope for anyone navigating difficult circumstances in life. Chapters: 🌱 Introduction 🖤 Journey Through Addiction and Homelessness🔄 Reflections on Recovery and Personal Growth💪 Becoming a Mother and Rediscovering Fitness🏊‍♀️ Rediscovering Passion for Swimming🧠 The Shift in Competitive Mindset🏋️‍♀️ Exploring CrossFit and New Challenges🤝 The Power of Community

In this episode of the Bolder Athlete Podcast, host Josh Boonstra sits down with Gerry Reyes, gym owner and the first-ever Bolder Athlete Affiliate, to explore what it means to build a gym—and an athlete—around intentional programming, community, and longevity.Gerry shares how his gym became an early adopter of Bolder Athlete affiliate programming, what immediately stood out about the structure and philosophy, and how it transformed both his coaching approach and training. From refining athlete development to creating a sustainable model for long-term health, Gerry explains why Bolder’s programming was a natural fit for his vision.The conversation also traces Gerry’s roots as a lifelong basketball player, detailing nearly 30 years on the court and how those experiences shaped his competitive mindset, coaching style, and eventual transition into CrossFit. Gerry opens up about the challenges of gym ownership—especially during the COVID-19 pandemic—sharing how equipment rentals, adaptability, and strong relationships helped keep his community moving when doors were forced shut.Throughout the episode, Gerry emphasizes training for longevity, family, and health, offering insights for athletes and gym owners alike who want to balance performance with sustainability. This episode is a powerful look at leadership, evolution, and what it takes to build something that lasts.Chapters: 👋 Introduction 🏀 Gerry's Basketball Journey👨‍👩‍👧‍👦 Coaching and Family in Sports🔄 Adapting During COVID-19🏋️ Gerry’s Journey to Bolder Athlete📊 Affiliate Programming Insights🎯 The Role of Training Zones💪 Bolder’s Impact on Competitive Fitness🔥 Aspirations for Upcoming Competitions🔮 Looking ahead to Bolder Athlete Programming

In this episode of the Bolder Athlete Podcast, host Josh Boonstra sits down with Masters CrossFit Games athlete Louie McMaster to unpack the journey behind his pursuit of fitness. From his early days growing up in Ireland, training with makeshift equipment and working construction alongside his father, to raising two children, to opening his own gym, discovering CrossFit in 2013, and eventually competing on the CrossFit Games floor. Louie’s story is rooted in grit, passion, and persistence.This episode dives into:- How Louie built an elite physique through balance- His approach to nutrition, fueling performance without sacrificing enjoyment- The lessons CrossFit has taught him about longevity and sustainability- Navigating fatherhood, including raising a child with special needs- Becoming a Bolder Athlete and competing at the Legends Championship Be sure to check this one out as it's loaded with insight, humility, and competitive spirit.

In this special episode of the Bolder Athlete Podcast, hosts Josh Boonstra sits down with 6x Champ, Jason Grubb, to recap learnings from the Keystone Cycle and how they've shaped what's next - The Surge Cycle. This Surge Cycle is the direct pipeline to the CrossFit Open, built to ensure every athlete is confident and capable this Open season. They detail the strategy: a heightened focus on foundational strength, an increase in second-session intensity, and the integration of specialized open-style workouts. And they go deep on why trusting the programming (aka following the recipe) and adhering to intensity levels is the key to unlocking your best performance. Whether your considering your first CrossFit Open or have ambitions to move on to the the next stages, you don't want to miss this insightful conversation that's sure to get you excited what next - Surge. Chapters🎙️ Introduction🔑 Recap and adjustments of the Keystone Cycle🧑‍🍳 The Importance of Following the Recipe🔥 Understanding Workout Intensity and Volume🌊 Introducing the Surge Cycle🎯 Preparing for the Open🏆 Looking Ahead to Quarterfinals

In this episode of the Bolder Athlete Podcast, Josh Boonstra sits down with Micah Shoemaker, founder of the Magic City Games and an influential force within the CrossFit community. Micah shares how fitness reshaped his life, his passion for the Masters fitness community, the birth of the Magic City Games, and his role in shaping the new Masters in-person semifinals. Together, they discuss the power of CrossFit in transforming mind and body, finding courage in others, and how we're all striving to make our mark - leaving the world better than we found it. Don't miss out on this honest, thought-provoking discussion. Chapters: 🚀 The Journey to In-Person Semifinals💪 Health and Fitness Journey🔥 Passion for Masters Athletes💡 Inspiration from Jason🎉 Introducing Magic City Games🏋️ In-Person vs. Online Competitions✨ Empowering Responsibility and Hope

In this special episode of the Bolder Athlete Podcast, host Josh Boonstra sits down with athletes Justin Brewer, Paul Delanoy, and Aaron Houchin for a deep, honest conversation about the grind behind competitive CrossFit. From injury recovery to chasing the CrossFit Games dream, the group opens up about the highs, lows, and lessons learned along the way.They dive into Aaron’s recent injury, how setbacks shape an athlete’s mindset, and the importance of patience during recovery. The crew reflects on their personal journeys to the Games, sharing how nutrition, training structure, and mental resilience play pivotal roles in long-term progress.A major theme throughout the episode is the power of community—how training partners, coaches, and accountability can make the difference between stagnation and breakthrough. They also unpack the realities of off-season training, building a strong foundation, and preparing for upcoming Opens and Semifinals.Whether you’re a competitive athlete or simply love the process of self-improvement, this episode offers valuable insight into what it takes to grow, adapt, and keep pushing forward.🎙️ Introduction 🤕 Aaron's Injury and Its Impact🎯 Chasing the Games: Personal Journeys🏋️ Training Strategies and Experiences🧠 Mindset and Goals for the Off-Season🤝 Community and Accountability in Training📚 The Importance of Programming and Technique🚀 Preparing for the Open and Semifinals👀 In-Person Semifinals: Reactions and Expectations🔀 Exploring Event Options: In-Person vs Online💪 Navigating Recovery: Mental and Physical Challenges🥗 Nutrition Strategies: Balancing Performance and Lifestyle👉 https://www.bolderathlete.com/ Ready to transform your fitness and redefine your limits? Bolder Athlete delivers expertly-crafted training designed to elevate your strength, endurance, and performance—no matter your current level.Our proven programming combines balanced intensity, targeted recovery, and sustainable progression, empowering you to achieve lasting results. With Bolder Athlete, you'll train smarter, recover better, and accomplish more than you ever thought possible.Join a passionate community committed to fitness, growth, and relentless improvement. Take the first step toward becoming stronger, healthier, and more confident in every aspect of your life.Become a Bolder Athlete today.

In this raw and vulnerable episode of The Bolder Athlete Podcast, Luke Ahlfield — a husband, father, teacher, strongman, and competitor— opens up about the deeper meaning behind his motivation to remain strong. Fitness is more than a passion for he and his wife, it has purpose in keeping their family together, grounded, and resilient.Luke opens up about raising a daughter with special needs and how he and his wife push their own physical limits to ensure their daughter can participate in day to day experiences. Luke discusses the how he navigates the pressure of the leaderboard, reinventing himself as an athlete during burnout, and how his experiences have provided perspective on success and purpose.Through vulnerability and honesty, he reminds us that strength isn’t just built in the gym—it’s forged in the everyday choices to keep showing up, to grow, and to make the most of the gifts we’ve been given.This episode is a raw, heartfelt look at what it truly means to live boldly—with gratitude, grit, and a deep sense of purpose.Chapters: 🎙️ Introduction🧠 The Pressure of the Leaderboard🔥 The Blessing and Curse of Being “All-In”🌱 How Burnout Led to the Reinvention of His Fitness💖 Raising a Daughter with Special Needs

In this inspiring episode of The Bolder Athlete Podcast, host Josh Boonstra sits down with Tim Sanchez, a dedicated athlete, educator, and recent MFC Champ. From his roots in Michigan, early days as an athlete and coach, to becoming a Superintendent, Tim’s story is a blend of discipline, balance, tremendous structure, and purpose.Tim opens up about his athletic beginnings, his journey into CrossFit, and the mindset that helped him win the MFC Championship in his first year in the 45–49 division. He shares how valuable fitness is to his mental health, how he's introduced CrossFit to his school community, and how family, education, and fitness intersect in his life.Listeners will walk away with practical fitness and nutrition tips, and motivation to lead with service and strength.⏱️ Episode Chapters: 🎧 – Welcome & Introduction🏋️ – Preparing for the MFC Championship🥇 – Reflections and lessons from MFC🏈 – Growing up in Michigan 🏫 – CrossFit in Schools⚖️ - Managing career, training, and family life🌄– New Beginnings in Bolder: ⏰– Structure, workouts, and discipline🥗 - Nutrition, meal prep, and consistency🧠 - The psychology of dieting and training💬 – Mental Health & Leadership

In this episode of the Bolder Athlete Podcast, host Josh Boonstra sits down with special guest, Zach Gibbon, a prominent figure in the CrossFit community and owner of CrossFit Mount Pleasant. They discuss Zach's journey from opening his first gym in New Jersey, navigating gym ownership during COVID, and relocating to South Carolina to reestablish his community. The conversation delves into Zach's impressive achievements in the CrossFit space, his 2025 CrossFit Games performance, his 4 consecutive wins at Fittest of the Coast and Zach's performance in the current FOTC qualifier. Zach also shares his strategy behind why he competes so frequently and how that helps his focus and motivation throughout the season. Chapters: 🎙️ Introduction and Background🏋️ Journey to CrossFit Ownership🤝 Community Building and Member Engagement🏆 Fittest of the Coast Competition, Evolution, & Qualifier🧠 Navigating Motivation and Mindset

In this episode of the Bolder Athlete Podcast, host Josh Boonstra kicks off a new series with 6x CrossFit Games Masters Champ, Jason Grubb to go behind the scenes of the upcoming programming cycle - Keystone - to discuss the strategy, structure, and key considerations that shaped the program. Together, they highlight the importance the Bolder Athlete community's feedback and how it helps inform Jason's approach to programming, they discuss some of the key adjustments to expect to help drive engagement and adaptation, as well as the value of "pullback" weeks for physiological and psychological recovery. If you've been interested to learn more about what goes into Bolder Athlete programming or just want some insight and extra motivation before the Keystone Cycle kicks off on Oct 13, be sure to tune in! Chapters: 🆕 Introduction to new podcast series on program reviews🔄 The Keystone Cycle Overview🛠️ Adjustments in Programming Structure🗣️ The Importance of Feedback and Adaptation🔋 The Concept of Pullback Weeks🎯 Jason's Commitment to the Elite Program

https://www.instagram.com/danab_fithttps://www.instagram.com/jboon14In this episode of the Bolder Athlete Podcast, host Josh Boonstra sits down with Dana Bird — a devoted wife, mother, and healthcare professional, a seasoned athlete and certified badass. Dana opens up about her personal fitness journey, starting from swimming and dance in her youth, to overcoming significant health challenges that changed her approach to training, as well as her appreciation for her health and fitness. From battling sickness, to scaling workouts, to managing a demanding career and motherhood, Dana’s story is one of resilience, adaptability, and gratitude. They dive into topics like the physical and emotional demands of caregiving, the value of establishing active habits early in life, staying active as we age, and Dana offers inspiration to anyone navigating life’s transitions — both in and out of the gym. Whether you're a Masters athlete, a parent trying to stay fit, or someone rediscovering their strength, this conversation is a reminder that it’s never too late to rewrite your story, one rep at a time.Chapters🏊‍♀️ Dana Byrd and Her Athletic Journey 🔁 Transitioning to CrossFit and the Bolder Community 🩺 Overcoming Health Challenges & Scaling Smartly 🎯 Preparing for MFC & Rebuilding Confidence 👨‍👩‍👧‍👦 Family, Parenting, and Fitness Values at Home 🧓 Working in Memory Care: A Heartfelt Perspective 💔 The Emotional Weight of Caregiving 🌈 Gratitude in the Hard Moments 📓 Daily Rituals: The Gratitude Journal Practice 🏃‍♀️ Fitness and Longevity: The Real Connection This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bolderathlete.substack.com

https://www.instagram.com/pdels/In this episode of the Bolder Athlete Podcast, host Josh Boonstra sits down with Paul Delanoy, a two-time CrossFit Games Masters athlete and NYPD counterterrorism officer. With nearly 22 years of service, Paul opens up about the intensity of his career, how he balances his high-stakes responsibilities with family life.They dive into Paul's experiences on the Games floor, his home gym setup, sports background, fatherhood, and his recent decision to join Bolder Athlete. This conversation offers a raw and inspiring look at what it means to be a high-level athlete, a public servant, and a committed family man—all at once.Discussion Topics:👮‍♂️ Being in the NYPD for almost 22 years.🛡️ The extensive preparation involved in counterterrorism ⚖️ Balancing work and family 💪 Paul's excitement in joining Bolder Athlete 🏠 Building a home gym 🏃‍♂️ Youth sports shaping them as men ⏱️ The razor thin line between elite athletes This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bolderathlete.substack.com

In the 20th episode of the Bolder Athlete Podcast, and I reflect on our experiences at the 2025 Age Group CrossFit Games. We discuss the intensity of games competition, strategies, and go behind the scenes on what takes place in the athlete warmup area. Our conversation delves into the emotional highs and lows of competing, the role of fear and anxiety, and the significance of community. Jason shares insights from his journey to winning his sixth championship, emphasizing the pressure of expectations and the joy of celebrating achievements with fellow Bolder athletes. I loved the strategy and transparency of this discussion with Jason and hope y’all enjoy it! Discussion topics: 🔥 The warm-up area is a unique environment filled with intense focus and anxiety. 🧠 Strategies for managing competition anxiety. 🎯 Competition experience helps navigate pressure. ⚡ Fear of failure can be a powerful motivator. 🧪 The benefits of testing workouts in advance. 🔍 Reflecting on past performances in preparation for the future. 🏆 Winning is not just about the title, but about the journey and legacy. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bolderathlete.substack.com