Episode 76: Stop Chasing Sore

Join Jay and Euan, as they host a special guest: Coach Melinda! Learn all about Melinda's experience as a college rower, national-level rower, and how that led her to finding CrossFit and a passion for coaching others to be the best versions of themselves, both inside and outside the gym.

Join Jay and Euan as they discuss their takeaways from the 2026 Affiliate Con hosted by Best Hour of Their Day.

Jay and Euan sit down with longtime CrossFit Mojo member Hannah Miles as she gets ready to move to Washington state and close out an important chapter with the Mojo community.Hannah has been with us since the gym opened and has become a staple of the early-morning crew. In this episode, she reflects on her time at Mojo, the role CrossFit played in helping her become a better athlete through high school and college, and how that foundation helped prepare her to complete her first Ironman.We also talk about the friendships, routines, challenges, and memories that come with being part of a gym community for years—and what makes saying goodbye so difficult.Hannah’s last class at Mojo is tomorrow (10/02) at 4:55 AM, fittingly with the crew she has been such a big part of.We’re going to miss her, but we’re incredibly grateful for the years, effort, energy, and friendship she brought to CrossFit Mojo.Hard Work. High Fives. Good Vibes.

Join Jay and Euan as they discuss how training changes what you believe you are capable of! This episode is less about sets, reps, and programming, and more about what training does to the person doing it.Explore how CrossFit gives people repeated opportunities to confront self-imposed limitations, experience success, build evidence that they're capable of difficult things, and develop confidence that carries outside the gym.The central idea:The most important PR in CrossFit isn't always adding weight to the bar. Sometimes it's changing your idea of what you're capable of!

In this episode of The Mojo Method Podcast, we tackle a common misconception in fitness: a good workout has to leave you completely exhausted, drenched in sweat, or sore for days.But soreness isn't progress. Calories burned aren't the scorecard. And lying on the floor after every workout doesn't necessarily mean you're getting fitter.We break down the difference between exercise and training, what coaches mean by the “intended stimulus,” and why different days are supposed to feel different. We also talk about the temptation to always do more, why recovery is part of the process, and how scaling and RPE help you get the right dose of training for the day.Most importantly, we give you a better way to answer the question: “Was that a good workout?”Because anyone can write a workout that makes you tired.Great training makes you better.Hard Work. High Fives. Good Vibes.

In this episode of The Mojo Method Podcast, we break down RPE—Rate of Perceived Exertion—and why we use it in training at CrossFit Mojo.How hard should an RPE 7 actually feel? Why use RPE instead of simply prescribing percentages? And does every workout need to feel like a 10 out of 10?We discuss how RPE helps you adjust training based on how you're performing that day, understand when to push and when to hold back, and develop a better awareness of your own body. We also explore how RPE applies differently to strength work, conditioning, and max-effort days—and why constantly training at RPE 10 isn't necessarily the fastest way to get fitter.Because becoming a better athlete isn't just about learning how to work hard.It's learning how hard to work.Hard Work. High Fives. Good Vibes.

Scaling isn’t a lesser version of CrossFit—it’s one of the reasons CrossFit works.In this episode of The Mojo Method Podcast, we break down the importance of scaling and why choosing the right weight, movement, reps, or difficulty can actually help you make more progress, not less.We talk about the RX trap, why intensity is relative, and how chasing the prescribed version of a workout can sometimes cause you to completely miss the intended stimulus. We also explain why scaling isn’t just for beginners—even experienced athletes need to adjust their training based on their goals, recovery, injuries, and where they are that day.Most importantly, we discuss the role of your coach in helping you find the version of the workout that challenges you appropriately while continuing to move you forward.The goal isn’t to do the workout as written. The goal is to get what the workout was designed to give you.Scale appropriately. Move well. Work hard. Keep progressing.Hard Work. High Fives. Good Vibes.

What if one text message could change someone's life?For many of us, our fitness journey started because someone invited us to try CrossFit. That simple invitation led to stronger bodies, greater confidence, lifelong friendships, and a community that feels like home.In this episode, we're talking about Bring-A-Friend Week and why inviting a friend or family member is about so much more than filling a class. It's about giving someone the opportunity to experience expert coaching, supportive community, and a healthier future.We'll discuss:💙 Why people need an invitation more than they need motivation🏋️ Common misconceptions about CrossFit🤝 How one class can completely change someone's perspective🌟 The lasting impact you can have by simply saying, "Come with me."Our challenge for you is simple: Think of one person who could benefit from CrossFit Mojo and invite them to join you during Bring-A-Friend Week (July 27–August 1).You never know where one workout could lead.Hard Work. High Fives. Good Vibes. 🎧

In this episode of The Mojo Method Podcast, we dive into one of the biggest obstacles in fitness and nutrition: the constant cycle of “starting over.”Why do so many people feel like one missed workout, one bad weekend, or one off-plan meal completely derails their progress? We break down the all-or-nothing mindset that keeps people stuck, why motivation is unreliable, and how consistency and momentum are the real keys to long-term success.We also discuss:Why sustainable fitness looks boring sometimesThe mental and physical cost of constantly restartingHow community and accountability help people stay consistentThe habits that actually move the needle long-termWhy fitness should support your life—not consume itWhether you’re getting back into a routine, training for a big goal, or just trying to stay consistent through a busy season of life, this episode is a reminder that progress comes from showing up repeatedly—not perfectly.Hard Work. High Fives. Good Vibes.

What makes great coaching different?This week on The Mojo Method Podcast, we sit down with Jay, Euan, and TMac to talk about why coaching matters — and why investing in high-level coaching creates a better experience and better results for every athlete who walks through our doors.We also celebrate Coach TMac earning her CrossFit Level 3 certification, becoming the third L3 coach at Mojo. 👏In this episode, we dive into:• What separates coaching from simply running a workout• The invisible work great coaches do behind the scenes• Why continuing education matters• How better coaching leads to more confidence, consistency, and long-term successGreat gyms don’t create results. Great coaching does.