On this episode we are joined by a super special quest, Dana Eubanks. (insert airhorn). and her twin Dirty Dana. The rest of the crew is Tim, and E, along with myself (Charley). This episone was so much fun. Great banter and a great topic. Lots packed in this epispde for sure. The main topic is what makes the best teammate. We cover the good and the bad about being on a team. Competitors take notes on this one. 

I had the esteemed  honor of sitting down with Scott, whom Ive known for a long time but haven't truly known. I was able to hear some good stories and learn so much that i hadn't known after these years of passing by. We've connected more recently with common interests and the current social climate. I hope you enjoy this episode with one half of my favorite duo. 

On this episode Tim and I have a great organic discussion about how we view the fitness world. We common the different trends and gym structures. We ultimately hone in on Crossfit and how we see where its come from, where it is currently, and what wed like to see in the future. We yo-yo in and out of topics throughout and end on Tim talking about some fun stuff for Tomahawks future. Enjoy. 

On this episode Tim and I break down our favorite brands and discuss which gear for training you need and which are over hyped. How to use some properly, and which versions are better than others. We finish up by answering a couple of really good listener questions.

This episode I sit down with the one and only, incredible Mrs. Karate Kim Ryals. Killswitch herself answers all of the peoples burning questions. 

On this episode Tim, Erin, and Charley discuss being masters athletes. We talk about strengths and weaknesses of being older in the fitness world. We discuss things to take advantage of and be mindful of being younger currently as you move into older age. 

On this episode we have "E", Tim, and the incomparable David Gora. Love having him back and excited for him to join in on more coaching roles. We dive in on injuries and discuss if Crossfit is dangerous. 

This week im joined by the one and only Julia Wells. The most popular woman in showbiz. or biz or just popular. We cover a lot of ground, and quickly in this episode. She is one of the few people that understands the way i tell multiple stories and once and follows them. It feels nice to be seen. We talk race and heavy topics and im so glad she was able to sit with me for this long and have such a great conversation. Hope you enjoy this episode. 

On this Episode of the Get Locked In Podcast, we have the largest cast yet. We are joined by the legendary, Whitney Chillingworth. As a long running competitor, and Erin's bestie, we tap in to her mind for prep, strategy, and breakdown. We start out by recapping the Crossfit Games and then dive into upcoming competitors programming at Tomahawk. Then breakdown some of the workouts that we will have for our very own Tomahawk Games.

On this episode I have the honor of sitting down with Coach Ali daniels. Instead of just focusing on fitness and solid practices, we dive into life and what is behind the curtain of what make Ali tick. We talk about kids and family, and life in general. We top it of with some theories and life's mysteries. 

On this episode, the Champs are back and better than ever. We discuss coaching genders. We discuss the similarities and differences. We chat about coaching spouses and what comes along with that. Good banter good information, I hope you enjoy this episode and get something good out of it. 

On this episode I sit down with Jd Houchens. A truly incredible human, that has stories for days that are so amazing. Guy has a memory like a steel trap, and is maybe the smartest guy ive ever met. Hope you like this episode as much as I did. 

On this Championship edition episode, we are joined by Dylan once again and Erin Hartzell. The gang breaks down our favorite past and present Crossfit athletes, and our favorite Games memories. At the end we give our top podium predictions for this years games. 

This episode while being the longest so far is by far the most inspiring and impactful episode ive recorded so far. The story of these two sisters is truly incredible, and really goes to show how strong people can be and resilient. Also proves you never know what people are dealing with or what they have been through until you look past the cover. I hope you enjoy this episode, their story, and feel inspired in some way. Thank you for listening. 

On this episode Coach Tim is in the house and we are joined by the vibe master himself Dylan. June is Mens Mental Health Awareness Month and the boys and I discuss Masculinity, and Mental Health for us. We touch on body image a little, and discuss the need to reach out, and the importance of support. 

on this episode i sit down with Lauren Torkelson. This episode is us having our first real conversation despite being in class together. I loved sitting down with her and time truly slipped away from us. Lauren is a Therapist with DVIS and handles domestic abuse/assault cases. I learned so much in this episode with her and I hope you will as well. We talk about Books, quiet time, and importance of support. Lauren is amazing and i hope you get a chance to have a meaningful conversation with her in the future.

Tanner is out Ali joins us once again for so much solid gold information about Nutrition. We break everything down and even bust a few myths for everyone. In a world where an abundance of information makes it confusing, Ali and Tim give this information to you on a silver platter. Where this would cost you a chunk of change they gift wrap this up for you.  Attached is the liner notes we used for this episode to make it easier to take notes. Be sure to share this episode with a friend.  Food Quality & Quantity Quality general guidelines:  Choose whole, minimally processed foods to fuel your body with nutrients. -expand on processed Eat the rainbow for micronutrients and fiber-800g equates to about 6 cups or 1 fist (excluding leafy greens); provides the daily dietary fiber needs and was the number associated with lower risk of cancer, stroke, heart disease, and death. Helps you feel full, gives your good gut bacteria something to munch on. Protein ideally from varied lean sources  .8-1.2g/lb of body weight or ideal bw  protein determines how you look while calories determine the scale; protein is needed to rebuild and repair muscle  1 serving= 1 palm or ~25g keeps you feeling fuller longer Carbs: Your Main Energy Source Carbs break down into glucose, which fuels your muscles and brain.Supports hormone production, provides fuel for workouts and recovery; Eating carbs before your workout helps you: Avoid early fatigue Power through reps or long cardio sessions Maintain stable blood sugar 1 serving=~1 cupped handful or ~25g Choose easily digestible options like: Oats, fruit, toast, rice cakes, or sweet potatoes  How much you need depends on your activity level and goals; if you train for an hour a day aim for about 1.5x your bodyweight in grams (or ideal bodyweight)    Fats:  Support hormone production (like testosterone, estrogen, cortisol) Stabilize blood sugar and keep you fuller longer Reduce inflammation and support joint health Fuel low-intensity, long-duration movement Help absorb fat-soluble vitamins (A, D, E, K) How much depends but about 20-35% of daily cals 1 serving =1 thumb or ~10g sources: avocado, nuts+seeds+their butters, fatty fish, olive oil, coconut oil, butter/ghee, eggs, full fat dairy   carbs v fats-are more indiscrimmante to the big picture-cals and protein are priority; carbs become priority with muscle and performance goals Pre and Post Workout Nutrition  2–3 hours before: full meal with carbs, protein, and a little fat 30–60 Minutes Before: Light snack, mostly carbs with some protein Eat enough to support activity level-undereating can stall progress Post workout try to eat 30-90minutes: 1-2 servings protein, 1.5-2x servings of carbs, 1 fat signs of stalling/poor recovery: sore all the time, injury, plateau-ing, sluggish/poor performance, brain fog, low drive Stay hyrdrated: regulates temp, lubriates joints, transports nutrients, removes waste, prevents cramps and fatifue; mild dehydration can decrease strength, power output, endurance, and focus; ½ body weight in oz of water, more if you sweat a lot

On this episode there is no full episode. No interview, No Coaches. Just me. Just me rambling about a couple of call to actions for you to consider. 

On this episode we are missing Coach Tanner but we are joined by the non comparable Coach Ali. "Insert Applause" She drops a bunch of hard truths on us with giving us the 7 Fundamentals of a Healthy Lifestyle. These were so great and we hope you put these to good use.  If youre interested in getting some coaching done with Ali, reach out and get in contact to get started on your health journey.

This episode is all about David Gora. Content Creator and fellow Sneakerhead. Listen in on his story of how he found his way to Oklahoma from a far away land. David's work history is impressive and hes one smart dude. Listen as we talk about social media, creating and even a bit of religion.