If you follow CrossFit closely, you were probably involved in the Open the past few weeks. Either you were doing the workouts, judging, cheering, browsing the leaderboard, or sharing memes with your gym friends. You may also see some motivational posts about pushing your limits or stepping out of your comfort zone, and "sign up now" (to receive a $25 voucher from an overpriced brand).In this episode, veteran Angus (@anguscheung_hk) invites another CrossFit coach and Open rookie, John Castillo (@johnbcastillo), to share their takes if Open 2023 as a balanced test in skill, conditioning, strength, and adaptability. CrossFit IQ is also a debate topic and important in the long run.Scoreboard is one of the key elements of CrossFit, but it sometimes distracts you to focus on things that you need to work on. Angus and John also discuss how you should change your training style, order, and mentality to improve your performance and reach the next level.LinkedIn:Angus CheungJohn CastilloTwitter:@AngusCheung618

How often have you heard of something so crucial, so fundamental, referred to as the backbone? The backbone of housing policy, of a fall/winter wardrobe, of an institution?Well, the backbone of our bodies is literally the spine. We all have one, from the high performance athlete to the couch potato, and Spinal Harmony Family Chiropratic Director, Dr Jovana Dumovic will be joining Angus to talk all things spinal. They’ll chat about what you can expect from a typical chiropractic session, the difference between chiropractics and physiotherapy, and who should get their back looked at.Dr. Dumovic taps her years of experience to share some common runners’ issues, what you can work on to improve how you feel, and how the rest of us can prevent or reduce pain in parts of the body besides the back. If you usually experience pain during or after your run, check give it a listen. Leveraging on her medical background, Dr. Dumovic is comfortable and competent when liaising with doctors and medical practitioners to interpret, verify and report patient results' findings.Enjoys a reputation for being a hard-working and industrious individual with an enthusiastic attitude and drive to continue to develop. A dedicated medical professional, Dr. Dumovic continues to develop her business, professional and chiropractic skills.LinkedIn: AngusDr. Jovana Dumovic

Hector Arrieta, a former Mexican gymnast sits down with Angus to share his gymnastics experience and CrossFit journey. Hector has developed great core strength and coordination through his gymnastics years and he mentions that it is easier for him to pick up CrossFit movements such as Olympics lifting and CrossFit style gymnastics which require more efficiency instead of perfection.Discussing the different between competing in gymnastics vs CrossFit and goal settings are  included in this episode as well. Instagram: Hector  @hecarrmirAngus    @akaTedMosby

Dr. Jovana Dumovic (@healthy_harmony_jd), an experienced chiropractor and Angus share their chiropractic experience as a doctor and patient. Jovana also explains the different between physios, osteopaths and chiropractors and how do they benefit their patients. Jovana also describes how is a chiropractic session like and what to do after. Who should receive chiropractic treatments is discussed in this episode too.  Instagram: Angus, @akaTedMosbyDr. Jovana, @healthy_harmony_jd

Angus brings back Chris Reed,  1x CrossFit Games and 3x Regionals athletes  (@chrisreed.dc) to the podcast for the second time.Chris competed in the highest level competitions in CrossFit while struggling financially. He describes himself as a "bubble athlete", he shares what he got from his sponsors and few incidents. The CrossFit HQ changed the qualifying process for the CrossFit Games 2021 season as athletes have to compete in more phases to earn a spot to Madison, not just via Regionals/ Sanctionals like the previous years. As prizes are not as attractive as before, Angus and Chris bring up that how much do a CrossFit athlete/ team need to pay for their trip a competition event such as Regionals and Games and discuss if CrossFit athletes can make a living through competing in this new sport.

Lok Sze Leung (@WanderingPanda115), a NCAA D3 national champion and D1 conference (Big Ten) champion sits down with Angus to share her competitive tennis background. After hanging her rackets, Lok Sze struggled in her identity as a former college athlete and finding new fitness routine. After trying few different sports, she discovered CrossFit and fell in love with it immediately. With her humble attitude and welcoming community, she has been making great progress since 2016. Lok Sze also compares the difference between tennis and competitive CrossFit, which is more about strategizing and being your best. Lastly, Lok Sze shares her goals and training direction after competing in the CrossFit Games Quarterfinals.

After the trade deadline, most NBA teams look completely different before heading to the playoffs . The Brooklyn Nets are one step closer to win the Finals after signing former All-Stars Blake Griffin and LaMarcus Aldridge while other contenders made some moves to stay competitive. Nathan and Angus also analyze few other good trades which may help their teams to make playoffs push/ run and discuss their fav MVP, MIV (Most Improved Player) and ROY (Rookie of the Year) candidates.

Angus sits down to share his experience of 21.3/4, the last workout(s) of this CrossFit Open season. For 21.3, be realistic if being time capped or finish under certain time and how to break the gymnastics movements. Angus mentions people do not win this workout in the first or second window. Bar muscle up efficiency and pace are the keys. For 21.4, expecting to have 3 opportunities to find the heavy lift. Angus breaks down how to use these 3 lifts and reminds everyone to have a SHIRT ON during that 21.4!

Angus shares his thoughts about 21.1 and how it shakes off the leaderboard. Moving on to the second week of the Open, 21.2 (17.1)is a retest. Angus talks about how CrossFitters are more efficient with Dumbbell (alternate) snatches since 2017 and suggest how to warm up, break down the set of 30, 40 and 50 and avoid the "No Reps" Angus also reminds everyone who will attempt 21.2 to TAPE THEIR THUMBS!

Mat Fraser who won 5 times CrossFit Games titles,  recently announced his retirement. It leads Angus to interview Dr. Chris Reed, a former CrossFit competitor (1x Games-2015, 3x Regionals-2015-2017) and just becomes a chiropractor (@TheHouseofChiropractic), shares his competitive CrossFit journey. Chris earned his CrossFit Games ticket when he was only 21 year young. With a bright future ahead, Chris shares the reasons why he stepped out of the competition floor: Being super fit, but dealing with injuries, insomnia and poor eating are not healthy. Chris and Angus also share their mental struggles during their primes. With Chris's first hand experience, he gives out some tips to CrossFitters to avoid his mistakes.Although missing the CrossFit community spirit, Chris finds a new workout routine which allows him to enjoy exercising again. Chris and Angus share their thoughts about the CrossFit Open at the end of this episode. Instagram:Angus, @akatedmosbyChris, @chrisreed.dc @TheHouseofChiropractic

With one third of the NBA season is in the book, Angus and Nathan go through the current standings and debate if the new Big Three on the Brooklyn Nets, Kevin Durant, James Harden and  Kyrie Irving can have a championship run. Only handfuls of fans are allowed to be on the court this season, Angus and Nathan discuss if "Courtside Karen" should be ejected after heckling Lebron James during the Lakers and Hawks game.

Angus talks about one of the most historical short squeezes: Game Stop/ GME, the trending topic which led to trading restrictions by several brokers. Regardless of what's happening in the stock market, Nathan and Angus share their memories of being at game shops, trading game discs and the evolution of gaming.  They also discuss what will Game Stop and other old school business models be like after the WallStreetBets (WSB) campaign.

Start Up artist J Ho (@lordej30 / @lordejmusic) shares his music career from singing contest, songwriting live performance and released two singles on Spotify. Angus and J Ho discuss what to to expect and need to start a hobby. J Ho also talks about his goals and which artists he looks up to.

Jon Ho (@lordej30) shares his sports background table tennis achievements back in his youth and university times.  Angus and John also debate why the name "CrossFit" is a turn off for some people.  As a CrossFit newbie, John shares his thoughts of why CrossFit is such an effective and safe training method.

After a short off-season, the 2020-2021 NBA season is back! Nathan (@nathaant._) and Angus (@akaTedMosby) talk about the current standings and playoffs projections. They also debate hot topics such as "Modern Era Dennis Rodman", James Harden's trade request and Kendrick Perkins's comments about Jaylen Brown. Check out this episode to find out about their predictions of MVP and sleeper(s) of this season!

CrossFit Games athlete Zach Bilbrey (@coach.zachb) shares his athletic career from Texas high school football to the CrossFit Games. Began his CrossFit journey with 5x Games athlete Roy Gamboa (@cfroygamboa) back in 2012. Competed in 2015 Regionals but missed the qualification only by 1 spot. Zach quitted his full time  job and all in for the 2016 season, made it to the CrossFit Games with his team. Zach also shares what life is like as father of 2 kids and what his "new" training/nutrition/recovery like after chasing his dream.

Aubrey Graham (Drake) has won 4 Grammy Awards from 42 nominations- an impressive achievement,  but that barely covers the breadth of his music and influence on pop culture. Nathan and Angus believe that Drake's music is an "international language" and the incredible variety in his songs make them the perfect fit for all moods and settings. Mentions of and nods to other celebrities/ athletes thrown in with lyrical verses keep listeners entertained, and his clothing label- October's Very Own (OVO)- has been seen to evolve with his career.

Nathan shares his COVID-19 experience such as the symptoms, energy level and the 10 days isolation. Recovered from COVID-19, Nathan also talks about how it affects his fitness level and routine. Angus and Nathan also share some ideas to keep being motivated during lockdown.

The 19/20 NBA season is  over and all players finally leave the Bubble. Angus and Nathan recap the NBA Finals and what to look forward to during off-season. Although the coming season is uncertain yet, this off-season is going to be interesting with Giannis's decision, some potential trades and Rockets' new coach and GM.

After few months of being a vegan, Nathan shares his experience of vegan diet, change of his body composition and athletic performance. Angus and Nathan also talk about why people should give vegan foods a try and veganism becomes more popular nowadays.