The One More Rep Podcast
Episode 69: High Performance

Episode 69: High Performance

April 23, 2019

Episode 69: High Performance

Performing at a higher level is not just reserved for the elite 1%.  It’s all relative the to the individual and their personal fitness goals.  It looks different to everyone, as it should.  It’s relative to the individual.

We also talk some time to go off on a tangent about steroids, supplements and the documentary Ikarus.  If you have not seen it, definitely give it a look and let us know what you think.

Tune in this week as the team talks about what high performance looks like. 

Got a show idea?  Share it with us through DM or an email


Episode to Re-listen to:

It’s All About You

Shout Outs:


The Bash Brothers


The Windy City

Jacked 3D

Up Your Gas

Ultimate Orange


  • Don’t forget to DM us when you watch it



Episode 68: How Can Stress Impact Your Fitness

Episode 68: How Can Stress Impact Your Fitness

April 16, 2019

Episode 68

After watching the documentary One Nation Under Stress, Mo, Bro and Jenna decide to give a review.  They discuss some key points in the documentary and share their feelings on how fitness can help you overcome times of stress in your life.

Be sure to record a voicemail, and share your thoughts on this weeks episode at

Get Moving to Manage Stress

Shout Out’s:

Jason Rhodes

Severed Ralph of Barbell Jerks Podcast

One Nation Under Stress

Sanjay Gupta



Episode 67: You Don’t Know What you Don’t Know

Episode 67: You Don’t Know What you Don’t Know

April 9, 2019

Episode 67: You Don’t Know What You Don’t Know?

It’s a pretty simple statement.  We grow and develop as humans as a result of our life experiences.  We can all look back on events in our lives and identify why you got that speeding ticket, you should have picked B instead of C on that test, and the list goes on and on.  But in that moment, you felt like you were making a good decision.

Hind sight is always 20/20 and this week we have a casual conversation and share with you some of the unfortunate experiences we have been through and one’s that listeners have shared with us.

Call to Action: Send us voice messages asking us questions to  We will play your question in an upcoming episode and give you a shout out.  You may also increase your chances of winning a limited edition Fisher and Friends shirt!   

Episodes to Re-listen to:
Episode 64: Falling Off The CrossFit Wagon

Shout Out’s:

Nowhere In Particular



Big Four CrossFit








Back On Track Therapy

Squat University

Supple Leopard



Katie Brazeal


Definition: Debowed

AKP CrossFit

CrossFit Excess

Episode 66: 2019 Open Wrap Up Show

Episode 66: 2019 Open Wrap Up Show

April 2, 2019

Episode 66: 2019 Open Wrap Up Show

Another CrossFit Open has come and gone.  Not a lot of controversy this year, BUT, there were a lot of changes that ruffled the CrossFit Community: No Regionals, National Champions and a lot of familiar faces out of the lineup.

Tune in this week as we wrap things up for your 2019 CrossFit Open.

Shout Out’s:

Nowhere In Particular

Last of the Mohicans

Great Sand Dunes National Park

Strength In Depth

Jacob Heppner

Justin Cotler

Talking Elite Fitness

Hero WOD: Chief

Barbell Jerks Podcast

El Cool Beans: 2019 Regional Athlete

Paragon Club


Paul Wager


2019 Open Workouts:


19 wall-balls

19 cal row

  • 15 min AMRAP

Men: Snorre Fjaagesund of Norway with 411 reps / CF Sandefjord (Only did 2 workouts)

Women: Mikaels Norman of Sweden with 366 reps / CF Nordic



  • Repeat of 16.2

25 TTB

50 DUs

15 Cleans (135/ 85) 13 Cleans (185/115 ) 11 Cleans (225/145 ) 9 Cleans (275/174 ) 7 Cleans (315/205)

25 TTB

50 DUs

  • 8 minutes for the first two rounds, 4 minutes for each additional round

Men: Rich Froning of USA with 16:10 / CF Mayhem

Women: Brooke Wells of USA with 14:20 / CF Fringe



For Time

200 ft OH DB Lunge

50 DB box step ups (50/35)

50 Strict HSPU

  • using the Regional Standard

    • 2015 measure at the wrists
    • 2018 measure from elbow and divide by pi
  • Scale was strict handstand pushups with a plate

200ft HS Walk

  • 10 minute cap

Men: Mathew Frasier USA with 7:27 / CF OKeefe & Mayhem

Women: Kari Pearce USA with 6:46 / CrossFit Dynamix



For Time

3 Rounds

  • 10 Snatches (95/65)
  • 12 BFB

Rest 3 minutes

3 Rounds

  • 10 BMU
  • 12 BFB

*Talking Elite Fitness: Castro said this was one he would put in the Games

Men: Jonne Koski or Finland with 8:03 / CF Kreis 9

Women: Anna Fragkou of Greece with 8:32 / CF Kallithea



For Time


Thrusters (95/65)

C2B Pullups

  • 20 Min Cap

Men: Mathew Frasier of USA with 6:53

Women: Mc Kenzie Flinchum fo USA with 7:14 / CF Vero Beach


US National Champions

Men: Mathew Frasier

Women: Dani Speegle


Sanctional Events Schedule

The Games:

The CrossFit Games will return once more to Madison, Wisconsin, in the late summer of 2019. Participants in the individual Games competition will consist of:

(1) National Champions as determined by the CrossFit Games Open; (150 Countries)

(2) first-place Sanctionals winners;

(3) the top 20 overall finishers in the CrossFit Games Open; and

(4) four at-large athletes selected by CrossFit Inc.

  • Total Athletes

    • 150 National Champion Slots
    • Top 35 Men and Women (Open and Sactionals)
    • 14 Teams
    • 40 Teens
    • 120 Master

Games Rules

Episode 64: Falling off the CrossFit Wagon

Episode 64: Falling off the CrossFit Wagon

March 27, 2019

Episode 64: Falling Off The CrossFit Wagon

It’s safe to say, all of us have a life.  Careers, families, hobbies, and relationships are all things we balance in our lives.  It just so happens that every once in a while, things will get our of wack.  Yes, it has happened to all of us.  Yes, if will happen again.  Once you accept that, what are you going to do about it? 

Coming up with a game plan can help avoid some of these pitfalls; taking some dumbbells with you to your kids soccer practice, packing snacks with you when you know you’re going to be out and about.  Developing a plan, can help you avoid making bad decisions. 

In the words of Bro-tien Shake, “You can either be prepared or not be prepared.”

Shout Outs:

Ascent Protein

Hickory River BBQ



Jaime Metcalf

The School of Podcasting

Rules of the Zombie Apocalypse

Jennie Borda

Mel Dingo

Aaron Jannetti


Episodes to Revisit:

Episode 57: Finding Balance

Episode 65: The Positive Side of Conflict

Episode 65: The Positive Side of Conflict

March 26, 2019

Episode 65: The Positive Side of Conflict

Webster’s Dictionary defines Conflict as “competitive or opposing action of incompatibles antagonistic state or action.”  Conflict happens every day of our lives.  How do we deal with it?  Do we simply “Get Over It?” How do we manage it?

This week, Mo and Bro talk about a very uncomfortable topic: Conflict.  They both share their stories, life experiences and lessons learned.

Keep up the feedback and telling us what you what to hear.  You all have a huge impact on show topics!  Thanks for being part fo the #omrfam

Shout Out’s:

Dark Horse Rain in Blood

Under The Sun Podcast

Z Smith

Cleveland Browns acquire Odell Beckham Jr.


Conflict Resolution Skills from Help Guide.Org

Kamiwaza Podcast




Journey of Rick





Conflict Resolution Skills

  • Building the Skills That Can Turn Conflicts into Opportunities

Conflict 101

  • A conflict is more than just a disagreement. 
  • Conflicts continue to fester when ignored. 
  • We respond to conflicts based on our perceptions. 
  • Conflicts trigger strong emotions.
  • Conflicts are an opportunity for growth. 

Also, thanks to Dale King of Doc Spartan for sharing with me the lesson of  “Relationship Capitol.”  It’s a lesson I’ve taken great value in.

  • mo
Episode 63: CrossFit State of the Union

Episode 63: CrossFit State of the Union

March 12, 2019

Episode 63: CrossFit State of The Union

Thanks for all the traffic on Instagram this week as we were throwing out ideas for new shirt designs.  You all have inspired a lot of conversations during our team meetings about the future of our apparel. 

This weeks episode was inspired by a comment by friend of the show, Paul Wagner when he asked us our thoughts on the about the removal of Regionals from the CrossFit Games Schedule.  As we began discussing all of the secondary impact to this decision, we identified that the removal of Regionals had a far more reaching impact that simply deleting 8 qualifying events.

Take a listen this week as the team discusses the CrossFit State of the Union.

Shout Out’s

Warehouse 4

New OMR FAM Shirt

Buckhorn Podcast

Paul Wagner

Armen Hammer TV

Morning Chalk

Taking Elite Fitness

Marteaux Alvarez

Lauren Fisher

Sue Burton


Episode 62: The Finer Details of Owning a CrossFit Gym

Episode 62: The Finer Details of Owning a CrossFit Gym

March 5, 2019

Episode 62: The Finer Details of Owning a CrossFit Gym

Shout out to the 3 Teams from Excess that competed in the Arnold Affiliate Gathering this past weekend at The Arnold Sports Festival.   

This week, we take you back to the conversations Mo and Bro used to have before they started the One More Rep Podcast.  In this peek behind the curtain, and continue the discussion from Episodes 47 and 48: What Does It Take To Start A CrossFit Gym.

Bro answers questions about the finer details of starting his own CrossFit Affiliate and reflects on some of the lessons learned at the beginning of his journey into ownership.


Shout Out’s:

Warehouse 4

Amanda Heilman

Prestige Worldwide

Arnold Affiliate Gathering

Validus Games

Aaron Jannetti

Big Four CrossFit

Kathy Mays

Blake Mayham

Ehren O’Brien

Episode 61: OMRPC Road Trip; Why I Hate Dave Castro, 19.1, More Firings, and the State of CrossFit

Episode 61: OMRPC Road Trip; Why I Hate Dave Castro, 19.1, More Firings, and the State of CrossFit

February 26, 2019

Episode 61: OMRPC Road Trip

Why I hate Dave Castro, 19.1, The Firing of Margaux Alvarez and the State of CrossFit.


Thanks for all of the traffic on all the social media channels this week.  Was great to see so many of you respond and interact on Facebook and Instagram!

Lot’s of moving and shaking in the world of CrossFit this past week.  As we were all quietly waiting for the beginning for the 2019 CrossFit Open under the new rule sets, more firings were announced.  Difference was, this time  it was a member of the Level 1 Seminar Staff.

We also take the time to answer some questions about our feelings on Dave Castro,  19.1 and what changes we would make to the word of CrossFit to bring things back to center.

Shout Outs:



Jacob Heppner

Matt Fraser

CF Open Historical Movement List

Margaux Alvarez

Mr. CrossFit vs. Big Soda

Warren Hodges


Episodes to Re-listen To:

Episode 56: CrossFit Main Site of Die

Episode 60: Why You Suck At CrossFit

Episode 60: Why You Suck At CrossFit

February 19, 2019

Episode 60: Why You Suck At CrossFit

A lot of times when we find ourselves not making gains or realizing results, often the first thought is “I suck at X.”  But have you ever really take the time to be honestly and truly objective about why you are not making any progress? 

If you are like most of us, you probably have not taking an 360 degree assessment about what is really going on?  Are you eating…right?  Are your workloads…appropriate?  Is your training volume…sufficient?  Are you properly acknowledging and addressing stressors in your life?  More that likely, you’ve only only addressed one or maybe none of the areas of concern.

In this week, the team shares our opinion on Why You Suck At CrossFit.  They also share some tips and tactics on how you can appropriately address and overcome some of the challenges you may be facing.

Shout out to all of you reading this right now. Thank you for spreading the word about our show!  We could not do this without your listenership.  Don’t forget to check out the YouTube Channel.  We shot a video talking about some of the recent happenings going on at CrossFit HQ.  Share your thoughts in the comments section.

Reference Episodes:

Episode 46: Getting Out of Your Own Way