Red Wolf CrossFit - Pack Mentality

Matt Banwart
  • 4.9 (13)
  • FITNESS
  • UPDATED WEEKLY

A Red Wolf CrossFit edition focusing on mindsets, proper CrossFit training techniques, nutrition tips, and how we go about handling tough situations on a daily basis and more. To Join our CrossFit Family visit linktr.ee/redwolfcrossfit or workout with us at 7362 Edinger Ave STE A, Huntington Beach, CA 92647

  1. If You Train 3–4 Days a Week, You Can’t Afford Mistakes | 150

    2D AGO

    If You Train 3–4 Days a Week, You Can’t Afford Mistakes | 150

    Why What You’re Doing Isn’t Working If your “plan” is showing up and doing whatever, you’re rolling dice. Random workouts create random results. That’s why people grind for months, feel smoked, and look exactly the same. What Changes If You Do This Instead In 60 minutes, you can keep muscle, stay lean and recover fast enough to do it again tomorrow. No burnout. No guessing. Exactly How It Works Two simple templates: Busy adult (3–4 days/week): warm-up with purpose → strength first → 2 accessories → conditioning with intent → cooldown/core Competitor (5–6 days/week): aerobic base + strength/skill/metcon split… or a weekly structure if you only have one hour. Who This Saves (And Who It Doesn’t) This is for people tired of being sore, tired, and stuck. It’s not for people who want to “just sweat.” If you feel stuck, overwhelmed, or unsure how to simplify things, we have a ton of free resources, guides, and support available to help you move forward. Follow the link and use what you need. https://www.redwolfcrossfit.com/e-books ____________________________________________ Don't forget to follow us on social media @redwolfcrossfit and @redwolfmatt

    45 min
  2. Why Getting Fitter Actually Makes Your Life HARDER | 149

    12/19/2025

    Why Getting Fitter Actually Makes Your Life HARDER | 149

    Everyone says they want progress. Almost no one wants what progress actually brings. In this episode, we break a dangerous myth in fitness and life: That things are supposed to get easier. They’re not. We unpack the Fitness Flywheel: • Why workouts get harder as you improve • Why new problems showing up means you’re winning • How fitness quietly upgrades your sleep, nutrition, confidence, and standards • Why most people quit right before the flywheel really starts working If training feels harder lately… this episode will completely reframe how you see it. P.S. If you feel stuck, overwhelmed, or unsure how to simplify things, we have a ton of free resources, guides, and support available to help you move forward. Follow the link and use what you need. https://www.redwolfcrossfit.com/e-books

    15 min
  3. He Squatted 500 lbs… But Couldn’t Run a Mile (Then CrossFit Happened) | 148

    12/07/2025

    He Squatted 500 lbs… But Couldn’t Run a Mile (Then CrossFit Happened) | 148

    Will walked into Red Wolf as a 220-lb powerlifter who could squat 500 lbs… and crawl through a 12-minute mile. His doctor literally told him to “start working out” while he was already training 5x/week. Cholesterol was trash, endurance was zero, and CrossFit had a very bad reputation in his world. In this episode of Pack Mentality, we break down how Will went from “strong but stuck” to shredded, fitter, and healthier. He talks about how he dropped 20 lbs and a huge chunk of body fat while only losing 5–10 lbs off his big lifts. We also get into: • Why he almost didn’t join Red Wolf • How smart programming kept his strength while building insane conditioning • The moment he realized “it’s not a knowledge problem, it’s an execution problem” • How CrossFit fixed his bloodwork and boosted his confidence, marriage, and family life • Why community makes every PR feel like everyone’s PR If you’ve ever thought, “I need to get in shape before I start CrossFit,” this episode will wreck that excuse in the best way possible.

    50 min
  4. How Red Wolf Turns Confusion into Clarity (and Fat into Muscle) | 147

    11/24/2025

    How Red Wolf Turns Confusion into Clarity (and Fat into Muscle) | 147

    Most gyms hand you a waiver and a prayer. Red Wolf hands you a plan. In this episode, we break down how Red Wolf turns overwhelmed, confused beginners into confident, stronger, leaner athletes using a proven system. You’ll hear exactly how the 6-Week Ramp-Up Program delivers clarity, structure, and real results backed by data, stories, and a process that actually works. If you’re tired of guessing, tired of starting over, and tired of zero progress…this is the roadmap you’ve been missing. What You’ll Take Away -Why most gyms fail you (and how clarity, direction, and accountability flip the results). -Exactly how the 6-Week Ramp-Up works: sessions, classes, nutrition, tracking, and progression. -Real proof and real numbers behind fat loss, muscle gain, and long-term success at Red Wolf. -The client stories that show what’s possible when you follow a structured system. -The cost of staying stuck vs. the ROI of your health, and why now is the time to make a change. Free Help: https://www.redwolfcrossfit.com/e-books

    18 min
  5. Inside Coach Aaron’s Brutally Honest Coaching Playbook | 146

    11/16/2025

    Inside Coach Aaron’s Brutally Honest Coaching Playbook | 146

    What kind of coach would rather never do conditioning again than stop lifting heavy? In this episode of Pack Mentality, Matt sits down with Coach Aaron to dig into his no-BS philosophy on strength, coaching, and why most people stay stuck for years in the same spot. You’ll hear them go from fun rapid-fire “this or that” (lifting vs conditioning, squats vs deadlifts, no music vs only country 🤢) into the deeper stuff: Why Aaron would lose all his conditioning before losing his strengthThe real reason you’re plateaued (hint: it’s not your programming, it’s your movement)How he breaks down a snatch into pieces and finds the one weak link holding you backWhy perfect mechanics beat raw intensity long term—and how that actually makes you fasterThe unsexy mobility work Matt’s doing right now that’s quietly fixing his overhead positionWhy Aaron will always choose 1:1 coaching over group classes for real transformationWhat makes Red Wolf different from cookie-cutter “just sweat” gymsWhat to do if you’re on the fence about starting: Aaron’s advice is simple and a little uncomfortable If you’ve ever wondered why you’re working hard but not getting better—or what an elite coach really looks for when you move—this episode will punch you in the ego (in a good way). Hit play if you’re ready to: Slow things downFix what’s actually brokenAnd finally start earning the PRs you say you want.

    56 min
  6. How to Make Your Fitness Unstoppable | 145

    11/03/2025

    How to Make Your Fitness Unstoppable | 145

    Most people have a system problem. Matt breaks down the exact framework Red Wolf uses to turn average into EPIC. Effort. Patterns. Individualize. Calibration. If your results are average, your effort probably is too. If your patterns suck, your progress will too. And if you’re still guessing instead of calibrating… that’s why you’re stuck. Learn how to train with intention, build systems that compound, and connect effort to results.

    14 min
  7. Karina’s Journey from Intimidated Beginner to Confident Leader | 144

    10/29/2025

    Karina’s Journey from Intimidated Beginner to Confident Leader | 144

    In this heartwarming episode of Pack Mentality, Matt sits down with Red Wolf veteran Karina a mother of three, a preschool teacher, and a proud CrossFitter for over nine years. From humble beginnings as a young immigrant figuring out life in a new country, Karina opens up about the challenges she faced, the fears she overcame, and how fitness became her anchor through it all. You’ll hear how her first CrossFit workout (spoiler: it was Murph) nearly crushed her but instead, it lit a fire. She talks about battling intimidation, building confidence one lift at a time, and how Red Wolf became more than a gym it became her second family. If you’ve ever doubted your ability to start or stick with fitness, Karina’s story will hit home. Tune in to hear how community, commitment, and courage can truly transform a life in and out of the gym. 🎯 You’ll learn: • What it’s like to start CrossFit with no background (and stay for nearly a decade) • How fitness impacts confidence, marriage, parenting, and personal growth • Why comparison almost held her back and how she broke through • Her advice for anyone intimidated by the gym or starting from zero • What keeps her showing up, even on the hardest days

    40 min
  8. 3 Supplements Every Stressed Person Should Consider Taking | 143

    10/22/2025

    3 Supplements Every Stressed Person Should Consider Taking | 143

    In this episode, I break down the three supplements I swear by for stress, recovery, and better sleep, especially if you’re juggling your career, parenting, and CrossFit. These aren’t magic pills but they will help your nervous system chill, your body recover, and your brain shut off when it needs to. If you’re constantly tired, wired, or feel like you’re doing everything right but still not recovering… this episode is for you. Disclaimer: This isn’t medical advice. Always talk to your doctor before starting any supplement especially if you’re on medications or managing a health condition. This is based on what works for me. 🎯 What You’ll Learn in This Episode: 1. Why recovery supplements matter more than ever for high performers and why most people overlook them. 2. How full-spectrum CBD impacts stress, sleep, and mood and how to use it without guesswork. 3. Why magnesium glycinate is the missing link for soreness, deep sleep, and better nervous system regulation. 4. The real power of L-theanine to calm your brain and boost focus with or without caffeine. 5. How to stack all 3 together for max recovery, better mood, and real results, plus how to know if it’s working.

    22 min
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Ratings & Reviews

4.9
out of 5
13 Ratings

About

A Red Wolf CrossFit edition focusing on mindsets, proper CrossFit training techniques, nutrition tips, and how we go about handling tough situations on a daily basis and more. To Join our CrossFit Family visit linktr.ee/redwolfcrossfit or workout with us at 7362 Edinger Ave STE A, Huntington Beach, CA 92647

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