Black Flag Radio

Is there a magic formula out there that will make you healthier person and a better athlete? In this episode of Black Flag Radio we might just find out. Join Tom and Pawel as they go back in time and share their personal adventures in supplement land as well as discuss what you need to stay away from and what you should consider, if anything. Make sure to tune in to find out the big four and for a very simple homework assignment. Hope this conversation clears up the wild wild west that is the supplement industry. 

Introducing another member of our staff at Black Flag West, please welcome Caleb Gannelli. The former hockey standout shares with us his glory days on the rink and the lessons he took away from the ice. We find out how he first got into CrossFit, and how that has turned into a passion for not just coaching, but putting people first in every aspect of his life. The crew also goes explores the benefits of having deeper relationships, Caleb's biggest influences, and how to correctly pronounce his last name.  

Get ready to get jacked Fam! On this episode, Tom, Peter and Pawel provide fantastic insight on our next training cycle. We start the conversation with the most important question of all, why? and how our next sixteen weeks directly support the mission of Black Flag Athletics and our community. The crew also gets into the how, what, and of course the science behind how the program was put together by Tom and Peter.

In episode 73 of Black Flag Radio we go back down south for a healthy does of hospitality and introduce you to a fine southern gentleman, Derek England. The humble, soft spoken, and understated former soccer standout lets us in on his Texan roots, what brought him to the North Shore, how he got into CrossFit, and what continues to drive him to become a better Coach at Black Flag Athletics. We crew also discuss finer points of facial hair maintenance, allergy remedies, and how to lose your homecoming date. 

As we celebrate, honor and remember those that have left us for a greater calling, we have the unique privilege to train and coach along side those that are currently serving in the armed forces. This is a very special mash up episode, in which we are proud to share the incredible stories of two fantastic men, Steve Pinter, United States Marine Corps and our very good friend of Mickey Kostlenik, United States Army Rangers. We start with our original episode with Steve then re-introduce Mickey. Listen discretion is advised.Have safe and blessed Memorial Day Fam!

Memorial Day is right around the corner and it is a great chance to not only remember our fallen heroes but also preserve and retell the stories of amazing courage and sacrifice. On this week's episode of Black Flag Radio with Tom, Peter, Pawel and special guest, intern Nate Grossman, we discuss the importance and significance of this holiday and tradition to the Black Flag community. We also provide insight on how our athletes have prepared from a programming stand point, try to analyze the recent developments with CrossFit HQ, and look for nicknames for both Nate and our podcast.

Ladies and gentlemen, drum roll please ... our most popular in-house episode is ... Benjamin Aughinbaugh! On Episode 70, we can go back to relive that moment that almost took Ben's life, the path that led him there, and how responded. We learn how a lifestyle of addiction and self destructive behavior become one that is focused on relationships, self development, and health. How we went from alcohol and drugs to CrossFit and the Olympic Weightlifting platform all while celebrating our most precious gift the gift of life!

In case you missed it, the Black Flag Fam is growing! As we continue to become a stronger and larger community of athletes, friends, family, teachers, mentors, and coaches, it is always wise to look back and reflect on how far we have come. In this special recap episode, we go all the way back to the beginning, as Tom, Peter and Pawel share their backgrounds and the three very different journeys that brought them together at Black Flag Athletics. Expect a few surprises in this laugh filled premier episode. Enjoy!

Join Barry Rice Jr. and Tom Rini as we break down our awesome event this Saturday, and welcome the entire fam to an incredible celebration of community. We cover all the details and FAQs that have come up since our expansion and what everyone can look forward to starting next week at our two locations. The gents also highlight what it means to be "different", how we continue to become a stronger community with a larger tribe, and an emotional stroll down memory lane with TR. An episode with a little bit of everything!

How did Abigail Krach finally develop the confidence she has today? From skipping debate class, and jumping from sport to sport, it wasn't until CrossFit she found something she enjoyed. However, it was by taking a chance and falling in love with Olympic Weightlifting that she was able to develop belief in herself. Join co-hosts Rob Zimmerman and Benjamin Aughinbaugh, as we get to know Abby, learn the finer points a lifter's "diet", provide insight on common lifting errors, and gain a better understanding about the benefits of competing.  It is a Black Flag Barbell takeover on episode 67 of Black Flag Athletics Black Flag Radio.

From Bahrain to Sydney, from Ireland to the United States, from Cleveland to Madison? Dr. Mariam AlHilli of Black Flag Athletics is preparing to do what very few have ever accomplished, to qualify and compete in both the Summer Olympics and the CrossFit Games. On this week's episode of Black Flag Radio, Mariam shares with us the experience of living the Olympic dream. From the selection process, to staying at the Olympic village, to competing with the greatest athletes in the world in the biggest sporting spectacle know to man. We also get to know her post Olympic career, what brought her to the North Shore, and what has enabled her to quickly be in contention for the 2020 CrossFit Games.

Nothing beats a great conversation with great friends! For Episode 65 of Black Flag Radio, Peter and Pawel sit down with the one and only, Julie Foucher. Few stones go un-turned. From getting lost to discovering CrossFit, dabbling in Olympic Weightlifting, her track and field career, gymnastics, to BFA. We also go beyond training and sport and deep into the physician patient relationships, connecting with people, developing daily habits, changing behaviors, setting intention, importance of mitigating stress, relationships, nutrition, and the evolution of contemporary medicine. Julie also shares her struggles, her challenges and the daily practices that are instrumental in her ability to follow her passion and purpose!    

Behind every great man is a greater woman. Finally, we get to introduce the foundation that allows Black Flag athletics to stand head and shoulders above others, Melanie Rini. Along with Tom, we take time to celebrate the community and our athletes, how it all came together, all those that played a part, and discover how it almost didn't happen. We also get to learn how this beautiful power couple met, what got Mel to stick with TR's antics, and what eventually won her over. Mel also shares her challenging up bringing, the lessons she learned, and how that has made all the difference to get to where she is today. Welcome to #rinimania!

We are on the precipice of something very very special, something unprecedented. We are about to experience and witness the greatest celebration of community achievement and growth through fitness in this hemisphere. It is finally time for Super Friday, the culmination of the 2019 CrossFit Open at Black Flag Athletics. An event like no other, made remarkable by the athletes, their families and their friends. Find out how it all comes together, and what to expect this year once you enter through the front doors at BFA. It will be glorious!

After a standout baseball career in college, it took Dave Ricci Jr a few tries to stick with fitness. Join Peter, Pawel and special co-host Rob Zimmerman as they uncover Dave's path to CrossFit and eventually Olympic Weightlifting at Black Flag Barbell Club. We discuss the factors that allowed to finally commit to pursuing a training regimen, how he manages his priorities, training on a crazy travel schedule and the importance of finding a home. The gents also discuss the key variables outside of the gym that have supported their progress as athletes and will benefit you as well!

Overcoming barriers, having a growth mindset, and the importance of self worth along with positive self talk are not just cultivated at Black Flag Athletics. It is what this this week's guest, the worldly, Erika Knopsnider does for a living. In this episode  we get to learn how Erika got to travel to some faraway places, how she found BFA, and the role that fitness plays in her well being. We also recap 19.2, look forward to 19.3, and discuss the finer points of what sets pizzas apart!

Starting this year's CrossFit Open with a Bang! With over 100 Black Flag Athletes sign-ed up for the annual celebration of community and fitness, we could not have asked for a better start. In episode 60 of Black Flag Radio, Tom Rini and Pawel Wencel recap the first workout of the Open with former gymnast, diver, pole vaulter, currently a traveling nurse and fitness addict, our very own Angelina Chuppa. We discuss Angelina's background then get right into how we did, what we thought and what helped us through the workout. We also drop knowledge on the importance of keeping it simple, having intent, a solid plan, understanding energy systems, recovery, and future programming for the next 4 weeks. 

The 2019 CrossFit Open is here and this week reflect on how far we have come in a year. In this special throwback episode Tom, Pete, and Pawel recap the performance of Black Flag Athletes leading up to the 2018 Open and how our athletes were able to respond to the variance in stimulus preparing them for the CrossFit Games Season. We discuss exactly why they were able to crush their training and what exactly differentiates our approach. Happy CrossFitting!

Not only is it Valentine's Day but we are just one week away from the CrossFit Open! To help us celebrate both, we are joined by special guest, the very talented, very strong, and very kind, Dani Elle Speegle of SUBU CrossFit. Our conversation with Dani sheds light on her incredible personal and physical transformation over the last several years that have led her to the top of the sport. We get to explore her keys to success in training, during competition, and finding happiness. The episode would not be complete without learning how Dani became such a great Olympic Weightlifter, the legacy she wants to leave behind, and which Lord of The Rings character is most like her :)

Spread the love month continues at Black Flag Athletics and on Black Flag Radio as we catch up with Team BFC. Coaches Mike Rutkowski, Jim Leuenberger and Peter Nelson II recount their incredible showing and experience at this year's Wodapalooza CrossFit Festival. The gents recap what it took to qualify for the comp, the lead up to heading down to Miami, coming together as a team, the level of fitness on display, some of their favorite and more challenging moments from the weekend, and what it takes and will take in the future to perform with the best in the world.