Jordan Troyan comes on the show to talk about his experience as a CrossFit Games athlete and many other facets of fitness and life.

Jordan is the owner of CrossFit Rage a 3,000 square foot facility in Skippack, PA.  He is passionate about his affiliate, his members and his coaches.  He talks about a typical day for himself and dives into what he needs to work on as a coach. 

Before CrossFit, Jordan was an All-American swimmer at West Chester University.  His race was the 400 M IM, one of the most brutal races that a swimmer can compete in. It requires skill in all four strokes and stamina across the board.

Jordan competed in the CrossFit Games as an individual in 2013 and 2014.  His goal is to make it back to the big show in 2016. 

His weakness is no secret, he needs to get stronger. He has attacked this wekaness with a vengeance this off season and hopes to continue attacking throughout the games season! Listen in as he talks about his training, his affiliate and stories from the CrossFit Games.


This episode is sponsored by Goat Tape.  Head over to and use GT4THPULL at the checkout for 10% off.


Geo and JP have Pat Barber on the show to talk about the landscape of competitive exercise and how it has evolved over the last 15 years.

We start with Pat's background. Theater and Volleyball are not the usual mix for a dude who lifts weights and runs fast, but it turned out to be an amazing foundation for Pat. He was a college volleyball player who found CrossFit through his Coach at the time, Tony Budding.  From there Pat was immersed in the original CF gym, CrossFit Santa Cruz.  He was getting instruction from Greg Glassman and Nicole Carroll back in 2003.  Greg of course is the founder of CrossFit and Nicole is now the current director of training at CFHQ.

Pat told us his story about his rise up the ranks at CrossFit HQ as well. He started on the behind the camera as part of the CF media team eventually getting on camera himself.

Check out this sweet old school video of Pat- Demo WOD Pat Barber - Including some great shorts.

He was not initially picked to be on the Level One Staff or picked to be a great athlete but he worked his way up the ranks and took on any job he possibly could.

Currently his main job is head of Coaching Development for Nor Cal CrossFit.  Nor Cal has over 20 affiliates including their corporate gyms. Pat is busy trying to maintain quality and consistency across the board with all the staff he has to manage.  Along with managing his coaches, he stays sharp by coaching on a weekly basis.  This helps keep him on his toes and develops his coaching and cuing skills continuously.  Great to see a master continue to refine his skills.

So what is our take away for you the listener? We have the master tell us how to spot a good coach. We feel a good coach makes for a great gym and Pat helps us identify what makes a coach great.  Pat likes to see a coach who interacts with the athletes as a group and individuals.  He also wants to see his coaches actually coach class from start to finish.  60 minutes of instruction and attention.  The last thing would be a coach that actually coaches the athlete.  It is deceivingly simple, but someone who shows empathy throughout the workout is more important than a coach with a "groundbreaking" cue.

Next we jump into Warm up and workout. This is a project that Pat and his wife are collaborating on.  Pat's wife opened CrossFit New Zealand a few years back and since then she has been writing session plans for their classes.  60 minute plans for coaches to follow from the warm up all the way to the cool down.  This gives all the coaches of a gym consistency and guidance for all aspects of class.  It also puts them outside their comfort zone and forces them to learn new warm up skills and drills.

Pat is also throwing out ton of free resources through his new website.  He has videos from fun warm up questions to how to launch specialty programs.  Check out the Warm up and Workout blog and dive into all the free content he is putting together.  This is one of the most experienced guys in our field - learn from him.

Finally we touch on training and what Pat plans to do in 2016. He is a CrossFit Games veteran and someone who has put it all out there year after year.  He talks about his experience and what lead him to his decision for 2016.

Because old videos are amazing- Check out Pat Barber getting coached by Mike Burgner in 2010.  Pat looks like he is 14, which makes the video even better! Coach Mike Burgner Clean and Jerk.

Geo and Wes sit down to talk about all things CrossFit.  Wes Piatt made the CrossFit Games in 2013.  The road to the games was a wild showdown that came down to the last event. Wes describes his mindset during the competition and exactly what happened.  If you want to read more about it check out the article and video - Third Place-

Wes is also the proud owner of Coast Range CrossFit in Gilory California.  He gave his open and honest opinion about why his gym as been so successful.  He dives into community and results and how powerful this CrossFit movement is.

In the end we touch on training, preparing for the open and his favorite CrossFit Level 1 Lecture.

This episode is sponsored by Goat Tape.  Check out and use the promo code GT4THPULL at checkout for 10% off your order.

JP and Geo jump on and talk about how to prep for the upcoming CrossFit Open Season!

The CrossFit Open is 5 weeks long and consists of 5 different workouts each week.  Everyone from around the world can participate in the open.  It is an exciting time in the world of CrossFit!

Most of the open workouts are a test of the good ol' engine.  How fast can push, pull, row,  and jump in 7-18 minutes.  There are strength events and you need to have good control of a barbell, but if your engine is not tuned up you will feel it.

There are few different approaches here.  We dive into straight up endurance training.  Rowing, running ans assault bike.  We also talk about incorporating short quick met cons to prep for the open.  Try a few of the workouts below over the next few weeks to test yourself!

Endurance Work:

Running intervals : 4x200m, 3x300m, 2x400m all done at pr mile pace.(not sprint) 60sec walking between reps, 60sec rest between sets

Row- 4x (alternate 500m @1:42-1:46/1:58-2:04 and 1000m @1:56-2:00/2:10-2:15 ) no rest between sets

Assault Bike- 8x (alternate between :30 above 500watts/350 watts and :45 above 350watts/245 watts) rest :30 between sets, no rest between reps)

Met Con Work:

4 Clean and Jerks (135/95)

8 Toes to bar

7 min AMRAP

10 Thrusters (95/65)

12 Cal Row

10 min AMRAP

Every 2 minutes for as long as possible

10 Chest to Bar

10 OHS (95/65)

2 Rounds

10 Power Snatch

30 Double Unders

10 Rounds