CrossFit Noob question of the week so far:
How are WODs and warm-ups created?
Is there a National Council of Crossfit Bible that dictates?
Does it come from the owners of the gym?
Does it have some weekly cohesiveness that cross trains every body part?
Is there an dictionary that everyone nationwide gets after 6 weeks to help understand the abbreviations and vernacular?

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.garagefitness.online/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

BP monitor
https://www.amazon.com/iHealth-Wireless-Bluetooth-Compatible-Automatic/dp/B01C5QS1T8/ref=sr_1_2_sspa?sr=8-2-spons&sp_csd=d2lkZ2V0TmFtZT1zcF9hdGY&psc=1

Blood pressure fix ideas
https://docs.google.com/document/d/1h-DjJUfTKEL61SZpK7iCTPdWymPs29RKrHHuafL2c5U/edit?usp=sharing


Blood Pressure Secrets: How to Lower It Naturally and Add Years to Your Life

In this episode, we dive deep into blood pressure — why it matters, what normal actually looks like, and how you can naturally fix it without prescriptions or extreme diets.

You’ll learn: ✅ Why blood pressure is often the first silent killer in men over 40
✅ 60+ ways to lower blood pressure — from simple daily habits to wild experimental hacks
✅ How blood donation, CrossFit, real food, deep sleep, and walking can fix your blood
✅ The surprising connection between blood viscosity, nitric oxide, and functional lifespan
✅ What the "Drop Dead Decade" is — and how you can beat it
✅ My personal strategies for maintaining blood pressure at elite athletic levels naturally

Whether you're battling high BP, pre-hypertension, or just want to optimize for strength, longevity, and vitality, this episode gives you a blueprint you can start today.

👉 Get the full Fix Your Blood Toolkit here: [insert link]
👉 Want your own Functional Lifespan Estimate? [insert link]

Live better. Lift longer. Outlast the averages.

Summary:

• Blood Pressure and Life Expectancy: Lowering blood pressure, even by a few points, can extend functional life expectancy. The host emphasizes that after age 50, men's mortality risk increases significantly, with heart attacks and strokes becoming primary causes of death.
• Personal Health Journey: Andy shares his personal experience with blood pressure, revealing his metrics dropped to 103/65, which is 95% better than men his age. He attributes this to CrossFit, a carnivore diet, and intentional lifestyle choices.
• Blood Donation as a Health Strategy: The host explores blood donation as a potential method to improve blood health, noting that blood regenerates every 90 days and donating may help reduce iron levels, improve blood viscosity, and potentially lower blood pressure.
• Comprehensive Blood Pressure Reduction Strategies: The episode provides over 60 methods to lower blood pressure, including nutrition changes (cutting refined carbs, increasing potassium), fitness approaches (walking, CrossFit, yoga), stress management techniques, and lifestyle modifications like cold exposure and prioritizing sleep.
• Unconventional Blood Pressure Techniques: Andy explores unique approaches suggested by ChatGPT, such as consuming dark chocolate, getting massages, practicing gratitude, laughing often, and using red light therapy.
• Community and Connection: Beyond physical health, the host emphasizes the importance of social connections, suggesting that building meaningful relationships and investing in others can contribute to overall well-being and longevity.
• Practical Tools and Recommendations: Andy recommends using a blood pressure monitor to track metrics, suggests checking levels at different times of day, and encourages listeners to experiment with various health strategies to find what works best for them.

#BloodPressure #MensHealth #FunctionalLifespan #FixYourBlood #MetabolicHealth #CrossFitOver40 #DropDeadDecade #NaturalBloodPressureFix #Longevity #FitnessAfter50 #HealthOptimization

https://www.crossfitgarage.com/free

https://www.bloodsugarchef.com/

Fix Your Blood, Save Your Life: How One Man Reversed Decades of Damage in Just 60 Days

In this episode, we break down the real-life story of a man in his 40s who was heading toward disaster — high blood pressure, type 2 diabetes, low energy, and all the signs of an early decline. But with a few simple changes, including the 60 Easy daily habit challenge and starting CrossFit, he turned it all around in just 60 days.

This episode covers: ✅ What the “Drop Dead Decade” is (and why men die early in their 50s and 60s)
✅ How Ken reversed his blood sugar, BP, and energy levels fast
✅ What the 60 Easy is — and why it works
✅ How CrossFit, daily walking, and smart eating extend functional lifespan
✅ Why most men don’t need a doctor — they need a plan
✅ The top 2 things our group is doing well (and 2 things we all need to fix)
✅ What “Fix Your Blood” really means — and how it can save your life

If you're a man over 40, tired of feeling tired, and want to live longer, stronger, and stay sharp into your 80s, this episode is for you.

👉 Want your own Functional Lifespan Estimate?
Email me or fill out the Fix Your Blood form here: [insert link]

📥 Download the 60 Easy PDF to get started: [insert link]

🧠 Live better. Lift longer. Outlast the average.

#FixYourBlood #FunctionalLifespan #CrossFitOver40 #MensHealth #ReversingDiabetes #DropDeadDecade #Longevity #60Easy #CarnivoreDiet #MetabolicHealth #FitnessAfter50 #BloodSugarFix #CrossFitMen #LiveStrongLonger

Description (SEO + Searchable Value): Ever done a CrossFit workout like Fran or Nancy and felt like you couldn't walk the next day? In this episode, Coach Andy dives deep into how to recover from soreness (DOMS), when and how to scale your workouts, and what to eat, drink, and do to bounce back faster.

Whether you're new to CrossFit, coming back after a break, or just trying to train smart into your 50s and beyond—this one's for you. We talk functional fitness, carnivore recovery fuel, mobility hacks, and the mindset shifts that keep you training for life, not just PRs.

Chapters: 0:00 – Why This Happens After CrossFit
5:00 – What is DOMS?
10:00 – Recovery Protocols That Actually Work
15:00 – How to Train Without Breaking Yourself
20:00 – Encouragement to Keep Going

Tags: CrossFit recovery, sore after Fran, DOMS relief, beginner CrossFit help, carnivore diet and fitness, how to scale workouts, fitness over 40, active recovery tips, functional fitness podcast, CrossFit for beginners, food fitness finances

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.garagefitness.online/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Struggling to get ahead financially? In this episode, I break down the best money advice from Dave Ramsey and Robert Kiyosaki—two financial legends with totally different philosophies. Whether you’re trying to get out of debt, build passive income, or finally take control of your money, this episode gives you the tools to do it.

I’ll show you: ✅ How to make more money using skills, side hustles, and scalable income streams
✅ Dave Ramsey’s step-by-step approach to budgeting, saving, and eliminating debt
✅ Robert Kiyosaki’s wealth mindset and how to invest like the rich
✅ The difference between assets and liabilities (and why it matters)
✅ How to create financial freedom without waiting until you’re 65

This episode is perfect for entrepreneurs, gym owners, parents, and anyone who wants financial peace and long-term wealth.

📚 Inspired by Total Money Makeover, Rich Dad Poor Dad, and real-life lessons from building businesses and managing personal finances.

👍 Like, subscribe, and share if this helped you. Drop a comment with your biggest money challenge or question—I read every one.

#MoneyTips #DaveRamsey #RobertKiyosaki #FinancialFreedom #DebtFreeJourney #PassiveIncome #EntrepreneurTips #Budgeting #WealthBuilding #SideHustle

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.garagefitness.online/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

I am not a doctor and this is NOT medical advice.
Go talk to your DR.

Are you a man over 40 or 50 worried about your blood sugar, prediabetes, or A1C levels? In this episode, health and fitness coach Andy McCann breaks down exactly how to lower your A1C quickly—even if you haven’t lost weight yet.

You'll learn:
✅ What A1C is and why it's critical for men over 40
✅ The fastest, most effective ways to lower blood sugar naturally
✅ The truth about post-meal walks, intermittent fasting, and eating real food
✅ What the "Drop Dead Years" are (ages 50–65) and how to avoid becoming a statistic
✅ The shocking fact that for many men, the first symptom of heart disease is sudden death—and what to do about it

Andy shares practical, real-world advice for busy dads, shift workers, and guys trying to stay strong, functional, and alive as they age.

What Is A1C?

A1C (or HbA1c) is a 3-month average of your blood sugar levels.

• It measures the percentage of sugar stuck to your red blood cells (which live ~90 days).
• A higher A1C = higher average blood glucose = higher risk for insulin resistance, diabetes, inflammation, etc.

Here’s the rough scale:

• Normal: Below 5.7%
• Pre-diabetic: 5.7% – 6.4%
• Diabetic: 6.5%+

So if Jay had “great A1C in the past” but hit pre-diabetic recently, it means his body’s glucose control slipped over the last few months, likely from creeping carbs, stress, sleep, or even just age catching up.

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.garagefitness.online/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

How to lower A1C fast

Natural ways to lower blood sugar

Prediabetes reversal

Carnivore diet and blood sugar

Men’s health over 50

Heart attack prevention

Drop dead years

Fitness over 40

Cleaning your blood naturally

First heart attack symptoms in men

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.garagefitness.online/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

I thought this would be helpful to those who learn best with audio and enjoy listening while multi tasking

CrossFit Level 2

Course, class, seminar, training guide, manual

CFL2

preparation

read to you by Andy McCann's voice trained AI via Elevel Labs

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.garagefitness.online/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy