Emily has been an amazing part of our community for a few years now and we thought it was time to have her on the podcast. We cover everything from cycling to having a kid and how fitness has been a staple in her life. If you want to know more about Emily, drop into the 6:30am BUILD class where she is a regular. As always if you like the podcast, share it, like it, and send it to a friend that might be interested in the story. Instagram - @emilymckenna2981, @gemcity.fitness, @rclark08, @andersono23coach Amazon Links - BOOKS https://amzn.to/3F0MGUL - 4 Agreements (October Book) https://amzn.to/3eBlMXY - Extreme Ownership - Jocko Willink https://amzn.to/3iw96Tj - Atomic Habits - James Clear https://amzn.to/2W3WgUY - 7 Habits of Highly Effective People - Steven Covey https://amzn.to/3BpTNo7 - Ego is the Enemy PRODUCTS https://amzn.to/3rnZGxd - Bear Complex Grips “Carbon” https://amzn.to/3rrQI23 - Blue Yeti Microphone https://amzn.to/2Upj5Ca - OMRON Body Scanner https://amzn.to/3kQhBLE - Ryobi Blower https://amzn.to/3EZbht9 - Dyson Vaccum --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/gem-city/support

Gem City: UNCUT

Ep. 67 October MOTM: Emily Mckenna

RPE - Rate of Perceived Exertion This can be a tricky subject to tackle as it is variable from person to person. Coach Anderson and Coach Rhett break down what RPE is, how it is useful in gauging workouts, and ways to quantify what exactly RPE is. While RPE isn't a new thing, it isn't often used in the CrossFit space. We may be looking to use this more within the class as we have seen great results on the personal training and individual design fronts. Let us know your thoughts and we hope you enjoy the episode. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/gem-city/support

Ep. 66 - RPE

Coach Anderson and Coach Rhett sit down with Tony (@afrangione) to discuss his time here in Ohio, his time in the North East, and his time here at Gem City. We cover a range of topics from dogs, to athletics and everywhere in between. We hope you all enjoy the podcast. Please let Tony know how you like his podcast.  We are starting an "adult book club" in October and using Tony's favorite book "The 4 Agreements". If you need a copy please click the link below: https://amzn.to/3F0MGUL - 4 Agreements (October Book)  --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/gem-city/support

September MOTM: Tony F.

Coach Rhett and Coach Anderson sit down, dig through their data and look at all the tendencies they have in regards to working out, sleep, recovery, and lifestyle factors. We highly encourage everyone to sit down and look at their data for a more comprehensive view. If you have questions about any of the data, please sit down with us. We would love to go through it all. You can follow the link below for a look at the new Whoop 4.0. We hope you enjoy the podcast! Whoop.com  Affiliate Links BOOKS https://amzn.to/3eBlMXY - Extreme Ownership - Jocko Willink https://amzn.to/3iw96Tj - Atomic Habits - James Clear https://amzn.to/2W3WgUY - 7 Habits of Highly Effective People - Steven Covey https://amzn.to/3BpTNo7 - Ego is the Enemy PRODUCTS https://amzn.to/3rnZGxd - Bear Complex Grips “Carbon” https://amzn.to/3rrQI23 - Blue Yeti Microphone https://amzn.to/2Upj5Ca - OMRON Body Scanner --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/gem-city/support

Recovery+Sleep Insights

Justin is a huge supporter of Gem City and we thought it was only right to have him on the podcast as the Member of the Month for August. We overcame some technical difficulties and we hope you enjoy the podcast. To support Justin, please use some of the following links! Trek 4 Change - https://trekforchange.org/green-school-initiative/ HRD Apparel - https://hrdapparel.com/ HARD Media - https://hardmediagroup.com/ --- Support this podcast: https://anchor.fm/gem-city/support

Member of the Month: August - Justin Rankin

Different Season & Different Reasons! We all have different motivating factors, we all want something different out of our fitness journey. Those factors and this journey can change as our life changes. It's supposed to at least. We delve deep into some of the "frames" we use and ideas we think about as coaches. We hope you guys enjoy this shorter episode that takes a little more philosophical approach to training and how it relates to life. Enjoy!! --- Support this podcast: https://anchor.fm/gem-city/support

Framing Your Life

Coach Anderson is on the podcast all the time but we never really get to dig into her life and what it's like to be a coach. Anderson has been here for a whole year so we thought it was the right time to cover all that she has accomplished in that time.  We are blessed to have Anderson as a Coach and we are excited to see her progression and the impact that she will have on the members and community going forward! If you want to reach out to Anderson, hit her up down below! https://www.instagram.com/andersono23coach/ --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/gem-city/support

1 Year Review with Coach Anderson

We want to thank 4 Paws for Ability for being our first local business highlight! Emily Frangione is a trainer at 4 Paws and was kind enough to come in and talk about the company, its mission, purpose, and how more people can help out the 4 paws dogs. If you want more information on 4 Paws for Ability please reach out to us or click on their socials down below. Instagram - 4 Paws https://www.instagram.com/4pawsforability/ Facebook - https://www.facebook.com/4pawsforability 4pawsforability.com --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/gem-city/support

4 Paws for Ability with Emily Frangione

We want to thank Kayla for her commitment to fitness. She has been an amazing asset to our gym community and her hard work is paying off. Kayla can often be found at the 4:30pm and the 6:30pm Build class, so if you haven't said hello be sure to introduce yourself. In the podcast, we delve into Kayla's fitness journey, what brought her to Gem City and what it has been like on our Individual Design Program. We go through the normal podcast questions and go over what it's like being a woman within the fitness space! As always we hope you all enjoy the podcast! Please share this with a friend if you think it could be helpful! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/gem-city/support

Member of the Month: July - Kayla Needham

We all the stories that we tell ourselves. Some are positive, some are negative. Today, Coach Anderson and Coach Rhett talk about those stories, how they affect us, what changes we can make to them and how we can change those stories. There are tons of resources about mindset and changing those stories and we have them linked below. If you're looking for more information or have questions please reach out to us with the links below or hit us up in class! Social Links: Gem City CrossFit - https://www.instagram.com/gemcity.fitness/ Coach Anderson - https://www.instagram.com/andersono23coach/ Book Links: https://amzn.to/3eBlMXY - Extreme Ownership - Jocko Willink https://amzn.to/3iw96Tj - Atomic Habits - James Clear https://amzn.to/2W3WgUY - 7 Habits of Highly Effective People - Steven Covey https://amzn.to/3BpTNo7 - Ego is the Enemy  --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/gem-city/support

The Stories We Tell Ourselves

Huge shoutout to Patti and her Divers for being on the podcast. We are so privileged to work with these amazing student-athletes. Patti has been bringing her athletes for over 5 years now and the work they put in is incredible. Our partnership has resulted in multiple athletes going onto college to continue their diving careers. In the podcast, we cover a bunch of topics and certainly could have talked about a lot more. We hope you enjoy the podcast and please go follow the OHK divers on Instagram @ Ohk_diving. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/gem-city/support

Diving 101 with OHK Diving

Coach Rhett and Coach Anderson sit down with Coach Chris and shoot the shit. Chris joined the Gem City team about a year ago and we wanted to check back in and see how his life has changed over the last year. We cover a myriad of subjects from Chris's professional career as a guidance counselor to injury rehabilitation, Clay Olympics, and Coaches Development. Be sure to give Chris a fist bump after listening to the episode or when you see him in class next! Enjoy!! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/gem-city/support

Chris Downing - 1 Year Later

Coach Anderson and Coach Rhett break down the need for periodization within training. As you may have noticed there is more tempo training going on within the strength work and we wanted to give some baseline knowledge of the benefits and why we incorporate it into our training. As always we hope you enjoy the episode. We mentioned some articles in the podcast and those links can be found below if you are interested.   Periodization - https://breakingmuscle.com/fitness/a-simple-guide-to-periodization-for-strength-training Tempo - https://barbend.com/tempo-training-strength-exercises/ --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/gem-city/support

Tempo Training & Periodization

Everything in life is connected. The O23 Program that Coach Anderson will be a part of takes into account the mental, physical, spiritual, and emotional aspects of our lives in an effort to upgrade our experiences in relation to the food we eat, our training, and our relationships. This "Wholistic" problem-solving approach is the culmination of years of work condensed down to 12 intensive weeks. If you're interested at all please reach out to Coach Anderson either in the gym or through her social media channels, linked below.  @andersono23coach @andersonlynn91 --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/gem-city/support

O23 with Coach Anderson

The Gem City team sits down with Dr. Charlotte from MobilityFit to discuss the details of the upcoming women's health seminar. While this seminar is a womens-only event, everyone has a pelvic floor and should be actively working on the musculature of the pelvic girdle. If you're interested in the seminar, please reach out to us and we can get whatever information you need!  @mobilityfit @charlotte.j.lange --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/gem-city/support

Womens Health w/ Dr. Charlotte of MobilityFit

The behind the scenes, raw take from Gem City CrossFit on current gym events, ideas, nutrition, training and much more. We hope you enjoy and we thank you for your continued support.

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Gem City: UNCUT

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