Keeping it Real with Nyree and Fiona Nyree Segui and Fiona Alford

Got an topic you want us to discuss? Send us a message!Rx'd is a measure, but not necessarily your measure of a successful workout.Every week you will come across a workout where you can rx'd one element or no elements of a workout. Does that mean you scale an entire workout when there is one element out of reach? The rx'd standard of a workout is like a pin on a map. It's the goal destination, but there are many ways to get there.This topic has Greg on fire. Take a listen!Are you in the...

Got an topic you want us to discuss? Send us a message!We love to program workouts with a variety of rep ranges. Our goal is to target a variety of systems over the course of a week, or month.Different rep ranges target different muscle fibres and energy systems. They also serve different goals. We get into the science of reps, rests and percentages of 1 rep max in relation to load.Fiona found a $9.00 bottle of Italian red that is fantastic and Greg is enjoying a refreshing craft beer. It's a...

Got an topic you want us to discuss? Send us a message!🥩Tis the season for the BBQ!We love this time of year. There is so much yummy stuff to eat!How do you enjoy the best of barbeque season without adding extra pounds?We get into this topic with practical tips on how to survive BBQ season.We're enjoying our favourite beverages and Greg has some classic Greg-isms!Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and ...

Got an topic you want us to discuss? Send us a message!This week, we have some special guests on Keeping it Real with Nyree & Fiona and Greg. The gang is hanging out on Sharon and Peter's back deck where we ask Sharon how she came to Grandriver CrossFit over a year ago and how she's feeling now. Her husband, Peter came to Bring a Friend week in May and is enjoying his CrossFit experience. Give the latest podcast a listen and have a laugh or two. After, we had fun s...

Got an topic you want us to discuss? Send us a message!Summery weekends are the best! We're enjoying a few beverages with our favourite people.On the latest episode of the podcast we're talking about why we love the whiteboard. For us it's all about the community. Posting your score on the whiteboard is about the shared CrossFit experience.We get into why we love the whiteboard and have a few laughs along the way.Take a listen! Are you in the Dunnville, Ontario area? Curious about w...

Got an topic you want us to discuss? Send us a message!Greg needs a magnifying glass (or bifocals🤣) to read the novel on his beer can! Fiona and I are still enjoying the Decoy from California. We'll get into the Velvet Devil from Washington State after the podcast. We just can't drink like we did when we were younger!Imagine this scenario:You're struggling to eat healthy, so you hire a nutrition coach to create a meal plan for you. You think if your nutrition coach tells you what to eat...