This Episode is Sponsored by Zen Planner Check out this episode! Today we have a very special episode in store for you. Ben Smith, CrossFit games champion and founder of CrossFit Krypton, joins us to talk about his training, coaching methods, and more in this awesome episode. I also talk about my trip to Dubai where I met up with my good friend Saud who is running his own gym all the way across the world. Remember if you enjoy the show, head over to our website and sign up for our mailing list. Each month we are giving away a free T Shirt if you are registered! In this Interview: My trip to Dubai and meeting Ben Smith The powerful family influence on Ben Smith and his brothers What it is like to win the CrossFit games and be the fittest man on earth Plus: How and why Ben is able to stay so humble How to make it to CrossFit Regionals How to coach the mental side of an athlete About Ben: Ben Smith is the founder of CrossFit Krypton and also the lead programmer and coach. Ben was an avid baseball player growing up and was first introduced to CrossFit in 2008. Since then been has finished first in the Mid-Atlantic region 5 times and has 7 appearances at the CrossFit games. As one of the most successful Cross Fitters of all time, Ben is one of only four men to have multiple podium finishes. In 2015 Ben became the sixth man to earn the title of fittest man on earth. Ben's personal philosophy is that through hard work and dedication anything is possible. He has found that anything worth doing in life should be done to the best of a person's ability and this includes CrossFit! Timeline: 0:15 - Welcome back to the Podcast! 1:31 - The beginning of my CrossFit adventure all started in Dubai with Saud 4:21 - Connecting the dots by meeting Ben Smith at the Dubai airport 5:08 - Getting to know Ben Smith and his brothers at CrossFit Krypton 6:02 - Meeting Adam Klink, the head trainer at CrossFit Krypton 7:12 - The beginning of the workout, the warm up at CrossFit Krypton 9:25 - The family influence on Ben and his brothers 11:32 - Adam Klink's opinion on Ben's parental influence and success 13:19 - Ben Smith's tough guy image explained 15:52 - The Smith's family amazing ability to be humble 18:46 - Ben Smith's parents on Ben 19:48 - How Ben became so good at Olympic lifting by watching YouTube 23:00 - How and why Ben is so humble 25:16 - Working hard to accomplishing goals and preventing distractions 26:58 - Ben journey of how he got started and how he got to where he is now 28:37 - Making the CrossFit games in 2009 32:05 - Finishing 64th at his first CrossFit Games how did Ben move forward 33:56 - Ben Smith on the opening of CrossFit Krypton 35:29 - Why young athletes should try a multitude of sports 37:35 - How to make CrossFit Regionals. Following the Ben Smith Blue Print 41:24 - Why Ben Smith has never had a coach 42:26 - Hard work versus talent. Does Ben Smith have an edge or is it just hard work 46:30 - What Ben learned after winning the CrossFit Games 49:36 - The new and improved CrossFit Krypton 51:12 - A typical day for Ben Smith 52:07 - What are the most important characteristics of a good coach 54:50 - The Ben smith diet. What exactly does Ben eat to maintain peak performance? 59:54 - How to coach the mental side of an athlete Contact Ben: Sponsored by: Check out this episode!
Timeline: 0:28  Emily Abbot Introduction 1:41  A typical day for Emily Abbot 4:26  Making CrossFit a career 6:56  Balancing training with life and other activities 10:46  How to handle burnout and stay motivated 16:24 The process of finding your limit 17:53  Ways to find a coach you can trust 21:18 The benefits of a hands on coach 23:37  Finding your own balance and what works for you 25:55  Measuring volume and not over training 27:28  Emily's opinion on dieting 31:21  What is a clean eating day for Emily 34:05  Emily's plan for upcoming competition 35:00  Will not making the CrossFit Games be disappointing 37:18  The right approach to CrossFit and life 37:51  Supplements and the Blonix Company Check out this episode!
Episode 54  Shane Farmer Shane Farmer of Dark Horse Rowing joins us on the show today. He is a former member of CrossFit Invictus and has competed at regionals and the CrossFit games. Shane provides some great insight on the start of CrossFit and how he was mentored early on in the sport. In addition we talk about his passion for rowing and his company, Dark Horse Rowing. Remember if you enjoy the show head over to our website and sign up for our mailing list. Each month we are giving away a free T Shirt if you are registered! In this Interview: Shane's first CrossFit experience What it is like to be a collegiate rower Competing with CrossFit Invictus at the CrossFit Games The launching of Dark Horse Rowing Plus: What Shane learned from his mentors Tips to improve your rowing technique and performance Weekly videos to improve your rowing technique Check out this episode!
Episode 53  Patrick Vellner Third place finisher of the 2016 CrossFit Games, Pat Vellner, joins us today on the show. This guy is a total stud. Along with finishing third place this past year, he was on the team in 2015 for regionals, competed with Team Canada at the invitational this year, and had a long career as a gymnast. Patrick brings great knowledge to our show today and shows some brutal honesty with his answers. Remember if you enjoy the show head over to our website and sign up for our mailing list. Each month we are giving away a free T Shirt if you are registered! In this Interview: Pat's 2016 CrossFit Games experience Pat's true priorities including school and career How Pat got into CrossFit The importance of having a coach Recovering from a torn bicep Plus: Did Pat really come out of nowhere? A Cirque De Soleil Connection Nutrition Focus About Patrick Vellner: Patrick Vellner placed third in his rookie season at the Reebok CrossFit Games. He is originally from Red Deer but moved to Montreal six years ago to train and study kinesiology at McGill University. He has since moved to Chicago to study at the Canadian Memorial Chiropractic College. Despite his early success in CrossFit, Pat is keeping his schooling his top priority and is keeping a long view in front of him.   Timeline: 0:27 Pat Vellner Introduction 2:08 Pat's 2016 CrossFit Games Experience 3:08 Balancing CrossFit with Life 5:20 Instant Gratification and CrossFit 9:36 The First CrossFit Workout 12:17 Pat's Gymnastic Background 18:45 Gymnastic Parallels within CrossFit 21:53 How Important is a Coach 26:04 How to Choose and Trust a Coach 32:15 Focusing on Nutrition 38:40 Tearing a Bicep 43:21 Handling Competition Pressure   Contact Pat: Check out this episode!
Jaime Hagiya, co-owner of Torrance Training lab in Torrance, California, joins us on the show today. Jamie is an experienced CrossFit athlete having qualified for regionals the last 4 years and making it to the CrossFit games in 2016. She is a former collegiate and professional basketball player at USC where she led the team to 2 NCAA tournament appearances. She then went on to play professionally in Greece and Spain. At 5'3", Jamie has been told time and time again she would never make it as a basketball player but she has proved everybody wrong by playing at USC and beyond. This same intensity and grit learned on the basketball court has been transferred to CrossFit where she is now one of the sport's most recognizable and successful athletes. From 2012 to 2016, Jamie had many setbacks including the tearing of her hamstring and rupturing of her Achilles tendon. Injuries and setbacks are a tough experience for any athlete and we talk about battling through these tough times and how to get back on track as soon as possible. Jamie also posted a viral Instagram post about body image. We dive into body image and the struggle that even athletes sometimes can have with this subject. Check out this viral post here Remember if you enjoy the show head over to our website and sign up for our mailing list. Each month we are giving away a free T Shirt if you are registered! Timeline: 0:57 Jamie Hagiya Introduction 3:18 Jamie's Basketball Career 6:15 Fighting a Chip on your Shoulder 7:17 Influence of Grandparents 9:09 Getting Started with CrossFit 13:17 Transitioning to CrossFit 14:55 Tearing a Hamstring 17:34 A Competitive Spirit 20:42 First Coaching Experience 22:47 Tearing an Achilles 28:25 Training Schedule for The Open 32:12 Hiring a Coach 38:05 CrossFit Games Experience 41:09 Viral Instagram Body Image Post 45:41 CrossFit Nutrition 50:48 Contacting Jamie     Contact Jamie: Check out this episode!
I'm thrilled to welcome Marcus Filly to the show today. Marcus is an accomplished CrossFit games athlete and member of the Phoenix Rise. In addition to this, he is the founder of Revive RX, a supplement company based out of San Francisco, California. Marcus is a coach at heart but also an extremely strong athlete. Marcus grew up in the San Francisco Bay area and played multiple sports in his youth. He then went on to study at the University of California, Berkeley and earned a degree in molecular and cell biology. After this he completed a year of medical school in Ohio before becoming involved in CrossFit full time. Marcus has been a health and fitness coach for 8 years since leaving Medical School. He was formerly a CrossFit facility owner for 5 years, has completed all 5 of the OPEX CCP courses, and has coached clients remotely from all over the world. He has coached athletes at the CrossFit Games as well as several regionals athletes. Today we talk about Marcus's past experience with sports and how it compares to the mindset of the CrossFit World. Marcus played division one college soccer and had a very different experience with this sport as opposed to CrossFit. Hear him compare and contrast these experiences and training methods. We also talk about the value of rest and when it is necessary to take time off from competition. Marcus took time off in the 2015 season for overtraining despite how difficult it was to take a step back. Marcus has also launched a supplement company, Revive RX. Learn more about how his background helped him launch this company and how it is helping other athletes today. Timeline: 1:07 Marcus Filly Introduction 2:48 Educational & Sports Background 5:32 Collegiate Sporting Experience 7:42 Finding CrossFit 9:59 First CrossFit Workout 13:25 CrossFit and Medical School 14:54 Leaving Medical School 17:16 Tipping Point to Pursue CrossFit 19:16 A Cross Fitters Personal Life 21:32 Finding a Mentor 25:11 Learning from Overtraining 29:39 Consumed by CrossFit 32:24 Revive RX Supplements 38:25 Contacting Marcus   Contact Marcus: Check out this episode!
Anders Varner joins us today from Anders is a former affiliate owner of CrossFit Pacific 1013756_530330993681970_163558085_nBeach in San Diego, California. He is a certified functional strength coach, has a level two certification, and is the author of 2 eBooks and hundreds of articles. He recently sold his gym and is working on two new projects which include The Low Back Fix and Adaptive Athletes. Today we reminisce about the good old days of CrossFit back in San Diego, and how he got his start with CrossFit. We also talk about his new project, The Low Back Fix, which is an online platform that combines physical therapy and strength training to fix low back pain. The other new project Anders is involved with is the CrossFit Adaptive Athletes Course. This course focuses on a segment of the population which is often overlooked. Anders helps teach others how to coach and approach these athletes and how best we can help them. Be sure to join Anders Nov. 19th & 20th in San Diego and Dec. 3rd & 4th in Denver for his Adaptive Athlete Course! Timeline: 2:48 Anders Introduction 3:22 The Beginning of CrossFit 4:50 Experience at Regionals 7:15 Evolution of CrossFit 8:20 Adaptive Athletes and CrossFit 15:00 A Stroke Strikes Young 16:34 Adaptive Athletes Inspiration 18:56 How to Interact with Adaptive Athletes 25:24 Adaptive Athletes Course 26:23 Low Back Fix Project 29:28 Treating the Symptoms 35:09 Functional Fitness 37:35 The Assessment Process 39:20 The Best Assessment Single Leg Deadlift 42:00 Contact Anders   Contact Anders: Check out this episode!
Chad Vaughn is a 2-time Olympian, 9 time National Champion, International medalist including and overall goald at the 2003 Pan American Games, and the American Record Holder in the Clean and Jerk for the 77kG weight class in the sport of weightlifting. Chad is by far the highest level weightlifter that we have had on the 4th pull podcast.  His knowledge of the sport and passion for helping others is amazing. Another reason we wanted to have Chad on the show is because of his involvement with CrossFit.  Since 2009 Chad has been coaching weekly weightlifting classes, programming for every level athlete and leading seminars at athlete camps throughout the world.   He understands the sport of fitness and how to relate it to the sport of weightlifting.
In this episode we talk about some specific cues and positions that Chad sees common errors with.  We also talk all about his company and the big plans he has for the future of his favorite sport. Please check out for more details on what Chad is about to release.
Remember our show is sponsored by Mission 6 Nutrition.
11110993_10153240259382232_2014361164647097176_o Check out this episode!
Jason Leydon is the Founder and Head Coach at CrossFit Milford, CT. Jason earned his degree in Physical Education and Health from Eastern CT State University where he also played basketball. After college Jason pursued his basketball career and traveled overseas to Holland to continue his dream. Jason dove into CrossFit Early.  He has worked on the Level One Staff has a strong endurance back ground and has lead numerous teams and individuals to the games.  He has a wealth of knowledge to pull from and really opens up on the show. His passion shines through as he dives into story telling and his ability to discover the true reason why athletes want to be successful. He is now part of the Power Monkey Team and leads his own seminars on coaching and programming. This Episode is sponsored by head over and check out all the amazing products they have to offer. Check out this episode!