Red Wolf CrossFit - Pack Mentality

Sick of blowing up halfway through workouts? Here’s the cure. We’re diving into Severe Intensity Domain (SiD) intervals a brutal but proven method to build elite conditioning fast. No fluff, no pacing, just raw effort that forces your body to level up. Learn how top athletes push harder and recover faster using this exact protocol.

By the end, you’ll know:

• Why your engine stalls mid-WOD

• How to build aerobic power that holds up under fatigue

• The exact SiD setup to use weekly for maximum VO2 max gains

Yeah… we went there. In this episode, I sit down with our nutrition coach Chrysta to talk about the stuff no one wants to say out loud, but everyone deals with: piss and sh*t.

From pee color and poop frequency to the truth about high-protein diets and digestion, we’re breaking down what your body waste is telling you about your hydration, recovery, and nutrition habits.

What You’ll Learn:

• How to tell if you’re dehydrated just by looking at your pee

• What healthy poop actually loo...

Ever had one of those weeks where everything hits at once and training feels impossible? You’re not broken—you’re just maxed out. In this episode, we break down how to train smart when stress is high.

You’ll learn:

• Why stress reduces your training capacity—and how to work with it, not against it

• How to adjust volume, intensity, and mindset without losing momentum

• What recovery really means when your nervous system is fried

• Real examples of athletes who stayed consistent through chaos

• Why consistency thro...

Still stuck on strict pull-ups, handstand push-ups, or muscle-ups no matter how hard you try? This episode breaks down exactly why progress stalls and what to do instead.

We dive into the two biggest blocks holding athletes back:

1. Lack of foundational strength

2. Only practicing when you’re exhausted

Then we show you how to structure smart, effective skill sessions so you build strength, nail technique, and actually progress.

What You’ll Learn:

• Why you’re not getting better at gymnastics skills even wit...

In this episode Cheyne shares why he walked away from F45’s bootcamp model. He lost fat, but hit a wall... no muscle, no strength, no real progress. He came to Red Wolf looking for more: barbells, structure, and results. Since joining, he’s packed on muscle, built real strength, and thrives in the challenge and competition that makes Red Wolf different from anywhere else.

Ever wonder why you’re putting in the work but not seeing results?

Chances are, your program wasn’t built for you. It was built for someone younger, fitter, with more time, fewer responsibilities, and zero injuries. In this episode, we expose why one-size-fits-all training is failing most people and how to fix it by individualizing your workouts to match your actual life and fitness level.

This is the difference between spinning your wheels and finally getting traction.

What You’ll Learn:

• Why generic fitness programs...

Ever catch yourself staring at the barbell like it’s about to attack? Or walking to your next station like it’s a coffee run?

This episode cuts straight into transition time: the space between movements where most athletes unconsciously lose intensity, waste time, and leave gains on the table. We’ll break down why this silent killer is ruining your training density, how fake pacing is holding you back, and exactly what to do to fix it.

If your effort doesn’t match your rest, your results won’t match your goals...

Motivation is unreliable. It hypes you up when you don’t need it and disappears when you do. In this episode, we break down a real system, built around how your energy actually flows across the week.

You’ll learn:

• Why Mon-Tues are your anchor days for heavy lifting, hard decisions, and habit stacking

• How to survive the midweek drift with low-friction workouts and default meals

• How to use the weekend to recover without undoing your progress

Stop asking “Am I motivated?” and start asking “Where am I in th...

Kevin shares his journey from being a typical “gym bro” to becoming a committed CrossFitter after joining Redwolf in 2017. With personalized coaching and the support from the Red Wolf community, he dropped to a performance-level body fat percentage (~6–7%) while simultaneously gaining 4 pounds of lean muscle all without changing his total body weight.

We break down:

Most CrossFitters don’t lack intensity, they lack strategy. In this episode, we break down why fatigue isn’t random, it’s predictable and how to use that knowledge to outperform athletes stronger or fitter than you.

You’ll learn the three types of fatigue, how to identify your limiter, and how to reverse-engineer your pacing to push when it counts and avoid blowing up early. We’ll give you a five-step plan to build fatigue awareness so you can suffer less and score more.

In this episode, we break down:

– The...

Random workouts feel fun, but they’re killing your progress.

In this episode, we break down why consistency beats chaos when it comes to training. You’ll learn why repeating key lifts, movement patterns, and conditioning tests is the real key to body composition changes, strength gains, and athletic performance. We’ll bust the myth of “constantly varied” and show you how smart program design uses repetition to drive results.

What you’ll learn:

• Why random training leads to random results

• How to use repetition to build skill, strength, and confidence

• The diffe...

In this episode, Matt sits down with longtime Red Wolf gym member and physical therapist Becca Koppel. Becca opens up about her transition from playing collegiate ice hockey at Wesleyan University to finding a new team and purpose in the world of CrossFit. With 12 years of experience at Red Wolf, she shares how community, accountability, and a competitive spirit helped her stay motivated after sports, and how she now supports others on their fitness journeys. Whether you’re an athlete in transition or just need a spark to get moving again, Becca’s story is full of inspiration and insi...

Feeling stuck between going heavy and staying fresh? In this episode, we break down cluster sets: the smartest way to build serious strength without wrecking your nervous system.

You’ll learn:

• What cluster sets are and why they work

• How to use them to lift heavier, longer, with better form

• When to plug them into your training cycle (especially for Olympic lifts, powerlifting, or in-season athletes)

• Programming examples you can steal today

• Common mistakes to avoid so you don’t just end up rest-pausing<...

Think elite CrossFitters are just stronger or fitter? Think again. What really separates the 99th percentile in the Open is their work rate which is the ability to hold an insane pace without blowing up.

In this episode, we break down:

✅ What rep cost is and how it’s quietly killing your score

✅ Why movement efficiency > just “trying harder”

✅ 5 tactical ways to increase reps per minute without redlining

✅ How to reverse engineer elite pacing (20.6 reps/min!)

Are you still winging your warm-up? Whether you’ve got a 5-minute sprint or a 40-minute grind ahead, this episode breaks down exactly how to prep your body (and brain) the right way.

We cover:

-How to warm up for quick burners like Fran or Grace

-How to dial in for moderate AMRAPs and chippers

-How to mentally and physically prep for long hero WODs like Murph

No fluff… just real-world tactics to help you hit the ground running.

Plus: tips, structures, and exam...

Ever wonder why some people consistently get stronger, faster, and fitter year after year, while others hit frustrating plateaus?

In this straight-to-the-point episode, we go into the science (without the fluff) of training cycles, breaking down macrocycles, mesocycles, and microcycles into practical, actionable strategies.

If you’re looking to stay fit without the boredom, this episode is your no-nonsense guide.

You’ll learn how I build an entire year of training that keeps motivation high, balances intensity with recovery, and aligns perfectly with fitness goals including fat loss...

Everyone says “burn fat”… but what really happens to it? Does it melt? Turn into muscle? Just disappear? Not even close. In this 30-minute myth-busting episode, we break down the real science of fat oxidation, how your body actually burns fat, and why most people have it all wrong.

You’ll learn:

Plus, we smash the top 5 fat loss myths that keep people stuck. If you wan...

I’ve been coaching, training, and showing up for 20 years and here’s the truth most people won’t tell you: the reason you’re stuck isn’t because you’re lazy or broken. It’s because you’re applying a minor amount of effort to a major goal… and expecting it to work fast.

In this episode, I break down how my own struggle flipped when I shifted from chasing motivation and consistency… to mastering cadence: doing the right things, the right way, at the right time, for the right amount of time.

You’ll learn:

Ever felt like your lungs are on fire mid-workout even when your heart rate isn’t that high? In this episode, we break down why your breathing might be holding you back and how to fix it. We cover the science of CO₂ buildup and respiratory muscle fatigue, we’ll teach you how to train your lungs like a muscle.

You’ll learn:

Why your lungs feel tight even when your engine is fine

What CO₂ tolerance really means

Breathing drills to boost endurance and recovery

Sprint workouts to level up y...

Most people think they’re crushing their workouts, but they’re actually just spinning their wheels. In this episode, we’re breaking down the three most common workout formats in CrossFit and functional training: EMOMs, AMRAPs, and For-Time workouts.

Here’s the problem:

EMOMs turn into sloppy AMRAPs.

AMRAPs become pacing challenges instead of true work capacity builders.

For-time workouts lead to form breakdowns and zero intent.

What You’ll Learn in This Episode:

✅ The actual purpose of EMOMs, AMRAPs, and For Time workouts.

✅ How to p...

Handstand walking is one of the most challenging and rewarding skills in CrossFit. In this episode, Matt and Caitlin break down exactly how to learn, refine, and master the handstand walk. Whether you're starting from scratch or looking to improve, this episode is packed with progressions and coaching insights.

What You’ll Learn:

✅ The key strength foundations needed before you start handstand walking

✅ Essential drills to build confidence and control upside down

✅ How to improve balance, weight shifting, and endurance in handstands

✅ Common mistakes that hold athletes back—and how to fix t...

Think getting abs means starving, cutting all carbs, and doing endless cardio? That’s complete B.S. In this episode, we break down how to get visible abs without extreme dieting or suffering through miserable meal plans.

You already have abs, they’re just hidden under body fat. The key is losing fat sustainably while building core strength. We’ll cover:

✅ Why crash diets backfire and what to do instead

✅ The real way to structure your diet for fat loss without losing muscle

✅ Strength training strategies that actually mak...

In this episode we go deep into advanced program design and breaking down five key periodization styles used in strength and conditioning. Whether you’re an athlete, coach, or just serious about improving your training, this episode will give you the insights you need to structure your workouts more effectively.

We’ll cover:

🔹 Traditional Periodization – The foundational approach for steady strength gains.

🔹 Conjugate Method – A complex style used by powerlifters, but is it right for CrossFit?

🔹 Block Periodization – The method we currently use at Red Wolf to target specific weaknesses.

🔹...

In this episode, Coach Chrysta is back to bust three common nutrition myths that might be sabotaging your progress. We’re breaking down:

1️⃣ Why vodka water/club soda isn’t a “healthier” alcohol choice.

2️⃣ The truth about “If It Fits Your Macros” and why quality matters just as much as quantity.

3️⃣ How “natural” and “all-natural” food labels can be misleading.

We dive into how alcohol affects your metabolism, muscle growth, and recovery, why processed foods that “fit your macros” can still hold you back, and what to watch for on ingredient labels to av...

In this episode we break down the Strength Continuum—one of the most overlooked yet critical principles in strength and conditioning. Understanding how to progress from absolute strength to explosive power is essential for maximizing performance while preventing injuries.

What You’ll Learn:

✅ The Strength Continuum explained—from slow and heavy to fast and light

✅ Why skipping steps in training is a recipe for injury and poor performance

✅ How to apply the Power-Time Curve to make training more effective

✅ The biggest mistakes in programming, including why Olympic li...

In this episode we dive deep into the foundation of elite fitness: strength and aerobic capacity. Understanding how to build strength in the 1-5 rep range and develop an aerobic base is key to long-term success.

What You’ll Learn:

✅ Why maximal strength (1-5 rep range) is essential for performance and injury prevention

✅ How aerobic base development improves recovery, endurance, and work capacity

✅ The biggest misconceptions about mixing strength and conditioning

✅ A structured approach to balancing both for long-term progress

✅ How to apply these princi...

Ever wonder why so many training programs fall short? We break down the key reason most fitness and coaching plans don’t deliver results and how you can build one that does.

We’ll explore the power of reverse engineering in program design, starting with your end goal and working backward to create a structured, actionable plan.

Here’s what you’ll learn:

✅ How to define your ultimate goal and why it’s essential

✅ The step-by-step process to map out milestones and bridge skill gaps

✅ How to adapt and refine your plan...

Wodapalooza isn’t just another comp… it’s a test of strength, strategy, and grit. In this episode, we dive into Caitlin’s journey through one of CrossFit’s biggest stages.

🚀 What you’ll hear:

✔️ Her intense prep & training leading up to WZA

✔️ Behind-the-scenes moments & competition-day mindset

✔️ Event breakdown: victories, struggles & surprises

✔️ How she fueled & recovered between workouts

✔️ The biggest takeaways & what’s next

Whether you’re a CrossFit competitor or just love hearing epic fitness stories, this one’s for you.

Are you grinding through every workout like it’s a competition but not seeing the progress you want? The truth is, the best athletes know the difference between training and testing… and how to balance them.

We’ll explore:

The real purpose of training: building strength, endurance, and skills over time.

The role of testing: evaluating progress with benchmarks and PRs.

Why confusing the two leads to burnout, plateaus, or lack of results.

Practical strategies for integrating training and testing into your program design.

Common mistakes coaches and at...

Are you stuck in your fitness routine, wondering why you’re not making progress? In this episode, we dive into the 3 Ps of Program Design: Plan, Prioritize, and Periodize. These essential principles will take your training to the next level.

Here’s what you’ll learn:

Plan: How to create a roadmap for success and set goals tailored to your fitness needs.

Prioritize: Why focusing on what matters most can accelerate your results and prevent burnout.

Periodize: The secret to structuring your training phases for peak performance and recovery.

We’ll...

What separates good programming from exceptional results? It’s all about the hierarchy. In this episode, we break down the Program Design Hierarchy. From the foundation of adherence to the finer details like tempo. Discover how each layer builds upon the next.

Why adherence is the most important factor (and how to get your clients to stick with the plan).

How to select the right exercises for your goals.

The impact of reps, sets, rest, and tempo on progress and when to tweak them for maximum effect.

Imagine burning calories hours after your workout ends. Welcome to Pack Mentality, where today we’re unlocking the secrets of EPOC—Excess Post-Exercise Oxygen Consumption. Whether you’re an athlete, coach, or fitness enthusiast, mastering the science behind the “afterburn effect” can take your training to the next level.

In this episode, we’ll break down:

-What EPOC is and why it matters.

-The physiological processes that keep you torching calories post-exercise.

-Key factors like intensity, duration, and lean muscle mass that amplify EPOC.

-Actionable workout stra...

This podcast episode from Pack Mentality focuses on strength in community and fitness as a coping mechanism for personal loss, featuring guest Eva, a long-time Red Wolf CrossFit member and new coach. The conversation revolves around Eva’s inspiring journey through grief, following the loss of both her parents at a young age, and how fitness has played a pivotal role in her healing process.

Key topics include:

Eva’s Story: Her background as a competitive swimmer, the emotional challenges of losing both her parents to cancer, and how these experiences shaped her reliance on fitn...

In this episode Matt talks about the difference between fitness methodologies and principles.

Learn why jumping from program to program often leads to plateaus and how understanding the core principles of fitness can help you create a lasting, personalized fitness journey.

From defining methodologies and principles to tailoring programs based on goals and real-world examples, Matt breaks it all down with actionable advice.

Matt and Caitlin dive deep into one of the most overlooked areas of CrossFit training: upper back strength.

Discover why a strong upper back is essential for progressing from novice to RX-level athlete and how it directly impacts performance in movements like pull-ups, deadlifts, Olympic lifts, and presses.

They break down foundational exercises, programming tips, and accessory movements to level up your strength and stability.

Whether you’re struggling with gymnastics, barbell movements, or overall shoulder health, this episode has everything you need to know to train smarter and achieve your goals.

Over the past 12 years of owning a gym, I’ve discovered that success isn’t about shortcuts or flashy achievements. It’s about mastering the rhythm of growth. In this episode, I share the 12 lessons that have shaped my journey as a gym owner, coach, and leader in fitness.

Here’s what we’ll uncover:

• How cadence—not just consistency—fuels sustainable progress in fitness and life.

• The foundational role of an aerobic base in building performance.

• Why scaling isn’t just a tool—it’s the pathway for clients of all...

Struggling to stay consistent with your health goals during the holidays? In this episode, we take a deep dive into practical strategies for maintaining healthy habits and balanced nutrition, even amidst holiday chaos. Learn how to protect your routine from disruptions, enjoy “fun” meals without guilt, and navigate the emotional and social pressures of the season. From habit stacking and mindful eating to meal timing and stress management, we’ve got you covered.

Whether you’re hosting, traveling, or just trying to survive the whirlwind of festivities, this episode will give you actionable tools to stay on track an...

Join host Matt as he sits down with Rudy Mayorga, an 11-year veteran of Red Wolf CrossFit and retired Santa Ana Police Officer. Rudy shares his incredible fitness journey, recounting how CrossFit not only transformed his approach to exercise but also saved his life after a near-fatal accident. Through gripping stories and life lessons, Rudy discusses the pivotal role fitness plays in his daily life and the powerful mental and physical resilience he’s built over the years. This episode is a testament to the life-changing impact of fitness, community, and pushing past personal limits.

In this episode we dive deep into one of the most essential lifts in any strength training routine—the back squat. Whether you’re stuck at a 1RM plateau or looking to improve endurance and muscle growth, we’ve got you covered. Matt shares actionable strategies to help you push past your limits and level up your squat game.

We’ll explore how squat variations, targeted accessory work, and techniques like cluster sets that can help you finally break through that plateau. Learn how to build endurance with tempo squats, high-rep back-off sets, and circuits to boost...

In this episode, we dive into why fitness isn’t just a Monday-to-Friday grind. Real progress comes from maintaining a consistent routine, even on the weekends. We’ll explore how weekend workouts reinforce healthy habits, keep your metabolism burning, and help you avoid the pitfalls of inactivity. Plus, find out why taking the weekend off can undo your progress and make it harder to reset on Monday.

RED WOLF CROSSFIT | CrossFit Gym In Huntington Beach, CA

Matt Banwart (@redwolfmatt)