FB_IMG_1473252430158Episode 38 is a fun one! Filled with travel tips and a super cool mission that Phil has embarked on.  He does not get paid or endorsed for anything he puts out, but he tries to make the most of his travel experiences by sharing it through his social media accounts and website. Do not let Phil's modesty fool you.  He is a talented dude with a ton to offer.  His focus is on food and fitness for people on the go.  The common question of how to do you stay healthy on the road is what he has set out to answer. If you are looking for inspiration during a busy time in your life then this is your episode.  If you are looking for healthy ideas on the go then Phil is your man.  Check out this fun and informative episode! Click here to Check out this episode!

Meg, also known as Megg-a-Tron (has to be one of the coolest nicknames) is heading to the CrossFit Games after missing Regionals last year.

Meg is an east coast  native who spent her college years out west.  She comes from an athletic background and fell into CrossFit just before 2014.  She was a natural and qualified for the 2014 Nor Cal Regionals.  2015 was not her year so she re grouped and decided to take her training to the next level.  With the help of her coach and her support staff she not only made Regionals, but is headed to the CrossFit Games.

She was actually sitting outside the top 5 before the last event.  She had a clutch performance in the final event and punched her ticket to Carson.  She dives into the commitment it took to train and make the Games this year.  And lays down a ton of insight on how to approach good days and bad days.

She is also the co-founder of Wags and Weights.  An apparel and lifestyle brand for dogs and humans.  A portion of each purchase goes to support rescues around the US.

Hollis Molly is the current owner of the first CrossFit Affiliate, CrossFit Santa Cruz.  This is the gym that Greg Glassman opened and started back in 2001. I met Hollis 5 years ago when I was traveling through California on a west coast gym tour.  He is an excellent coach and business owner that has an exceptional amount of knowledge about fitness and the sport of fitness.

He fell into CrossFit because his sister thought it would be a good idea for him to try. He was lucky enough to fall into it with Greg Glassman and learn from some of the original CrossFit flow masters.

When I say lucky, it was a matter of right place right time, but it is much more than luck that got Hollis where he is today.  He was willing to learn and do whatever it took from the beginning. 

We have to remember in 2004 and 2005 there were no CrossFit Games.  No Reebok, no social media and no coolness factor.  No one knew about it.  There was one gym and a few seminars.  Being an early adopter took guts and a belief that this was something special.

In this episode, Hollis dives into coaching, owning a gym and how he is keeping the original CrossFIt affiliate alive!

Breck Berry is the owner of CrossFit Jenks in OK.  He is one of the most durable and rugged guys we have had on the podcast to date.

Breck signed up, yes all you had to do in 2007 was sign up, for the CrossFit Games.  He was an early adopter.   When most people were still doing back and bi's Breck was exposing him self to the sheer pain of this new exercise phenomenon called CrossFit.

The 2007 CrossFit Games was the first time Breck ever stepped foot in concept2 rower.  He tells a great story about this in the show!

He went back to the games in 2008, 2009 and 2010.  After that he qualified for regionals and was at the games on a team.  And this year...he is going back!

Breck turns 40 one week before the CF games so he qualifies as a masters athlete.  He trained hard and put a ton of pressure on himself to get back to the big show this year and he accomplished his goal.

Listen in to one of the OGs of this young sport.  Breck talks about how things have changed over the years in sport and in his life.  He dives into all facets of his fitness, training and nutrition, but the coolest part of the show is the stories from back in the day.

We could not be more excited to introduce today's guest.  Chris Spealler is a 7 time CrossFit Games Athlete who has brought more to the sport of fitness than most people realize.

He resides in Park City Utah with his family and spends of the day running his affiliate, CrossFit Park City.  He is also on the CrossFit Level One Staff and travels the world teaching people about CrossFit, Coaching and moving better.  His new venture is Icon Athlete.  A website dedicated to helping competitive athletes get better at CrossFit.

We start by talking about the 2016 CrossFit Open and ask him about his decision to go or not go to Regionals.  From there we talk about how is training has changed and the toll that competing at the games took on him.  His new style of training involves less time, but it is not producing less results.  He just PR'd his back squat at 400 lbs weighing in at just above 135lbs.  What an amazing feat of strength.

Watching an athlete dedicate him self to becoming amazing coach is great to see.  His sole focus when it comes to work is his affiliate and Icon athlete.  If you are thinking of following a competition program you have to check it out.

As we wrap up we talk about the old days.  Before Rogue Fitness and Reebok.  You had to build your own rig and get to California if you want to go to a Level One Seminar.  So much has changed and it is because of leaders and early adopters like Chris.  Enjoy hearing his story and learning from a legend.

Brittany Weiss is a coach, athlete and student. At 20 years old she is one of the younger competitors heading to the Regionals.  She is coming off a great CrossFit Open Season were she placed 20th in the Mid Atlantic and earned her ticket to the Super Regionals. But with her youth comes some experience.  This will be her second trip to the big show. Brittany is a coach College Hill CrossFit and comes from a competitive gymnastics background. In this episode she talks about her background and how it has helped her in CrossFit.  She touches on her experience in the 2014 Regionals and how she is preparing to take the competition floor again this year. As always we pride ourselves on giving the listener a piece of advice or take away from each episode.  Brittany did not disappoint.  She uses her gymnastics background a ton while coaching so she dove into the ins and outs of kipping and how she gets her members to improve on the basic gymnastics movements. We also talk about Brittany's weaknesses and strengths and how she stays strong mentally with so much pressure during competitions.   Photo Credit: Autumn Hollified  

JP and Geo talk about their recent trip to CrossFit New England.  They had the privilege of hanging with Ben Bergeron for a few days to learn about how he runs his affiliate and how he makes his athletes the fittest in the world.   CFNE has been around for 10 years.  The gym is thriving because of Ben, his systems, his dedication and his pursuit of excellence.  Katrin Davidsdotter was there training, which was another added benefit of the program. 

The 2016 CrossFit Open has also come to a close. What a great year! The five week long test of fitness was fun and engaging and had a ton of surprises.  Geo and JP break down the results, the workouts and the progress that CrossFit Federal Hill has made over the past few years.


Dave Durante is a multiple time USA gymnastics national champion.  He was on the Stanford University Gymnastics team and went on to coach that team to a NCAA team title after graduating.  Dave was the lead coach withe the CrossFit Gymnastics L1 course for two years.  He also wrote the curriculum for the CrossFit Gymnastics Advanced Course.  He leads Team Power Monkey which is comprised of elite level athletes and coaches who help design new equipment, provide gymnastics education to the fitness world and coach at Power Monkey's BI-annual Training camp.  Check out their website to register for the next camp!

That might be the longest intro we have given on the 4th Pull.  As you can see Dave is one accomplished dude.  He is an amazing blend of gymnastics and CrossFit.  A hard thing to find in many elite level athletes.

Dave talks about his background as a gymnast and how it lead to CrossFit.  He also goes into three of the most common things he saw when touring with CrossFit gymnastics.  We have pulled some good advice from guests on the show, but the three actionable points in this episode are amazing. 

From there we dive into Power Monkey Fitness.  What an epic experience.  There are absolutely no short cuts taken with this camp.  They have experts in every field from Dave Newman the founder of RX jump Ropes to endurance coach Chris Hinshaw.  There are also high level CrossFit Games athletes at camp with you.  We have heard first hand that is an amazing experience from Coach Eric.  In this episode we hear from the founder about the work and effort they put in to make this one of the best training seminars out there.

In the end we talk about two strategies that helped Dave as an Olympic level gymnast and how they can relate to the sport of fitness.  Again Dave takes no short cuts in describing exactly what helped me become of the top athletes in his sport.

 

 

 He lives in NYC with his wife Sadie and coaches at CrossFit Solace.


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Becca Voigt has competed in every CrossFit Games since 2008.  She is the definition of a resilient, focused hardworking athlete.  She is by far one of the most accomplished CrossFit athletes in the sport.  She may not have 4 podium finishes, but what she lacks in medals is made up in heart. Check out this video of her wining the Spirit of the Games award. In this episode she dials it back and talks about her very first CrossFit experience and how is changed her life for the better.

She then goes into training at Valley CrossFit with Kris Clever and the original Valley girls and how that experience was so powerful for her competitive career.  We talk coaches and the positive and negative effects they have had on her training and intensity of the years.

Then we jump into CrossFit Training Yard.  CFTY is Becca's affiliate and all of her members are near and dear to her.  They way she talks about making a profound impact on lives and creating change physically and mentally is very inspiring. As much as we would like to think that opening a gym for her had to be easy, we are wrong.  Games athletes still have trouble believing they will be successful in business.  She was unsure about the size of her building and if people would show up on the first day.  But, she stuck to her dream and passion or owning an affiliate and built it up to something very special.

The reason we contacted Becca was because we came across a video of her describing what community means to her.  A year ago CFHQ put out a video submission contest "The Before and After: An Affiliate Owner's Story." Becca sat down in front of a camera and described what her gym and her community meant to her.  14 minutes later you are left with a heart felt story and warm and fuzzies inside. Check out Becca's video here- Becca's Training Yard- CrossFit Video Contest.

Andre Crews started out as a corporate banker.  He had no passion for banking and needed a change.  From there he found personal training and fitness modeling. You would think he might stop there, but Andre lets us know that "Modeling is F&*%ing boring."  So he keeps pushing and exploring new things.  That eventually leads him to find CrossFit.  After getting kicked out of a Globo gym he lands at CrossFit Union Square in New York City.

Andre opens up about his past CrossFit Open experiences and what was holding him back.  His capacity and strength were there, but the technique on his overhead squat was lacking. He dives into how he spent the last year working on his OHS and gives you some great actionable steps.

He fills us in on his long term goal of the 2017 regionals and lays out his plan of action.  For most people goal setting this far out is difficult and hard to stick with.  Andre explains why the long game is so important. And JP chimes in because he just loves goals.

Nutrition is also a big part of Andre's day.  He goes through a typical day for him, how his Macros work and his famous roast beef sandwich recipe.

Andre also has a few personal projects that he is working on.  His programming is live on  WODFollow.com/crewscontrol  If you want an eight pack like Andre head over to his account and see what he is doing.

He is also part of The Fittest League.

A knowledgeable group that sits down and talks all things fitness.  Their prospective and outlook is great to hear because they have experts across all types of fitness areas. Their goal is "The Exploration of All Things Fitness"  Jump over and check them out.

This Episode is sponsored by GoatTape. If you need some of that scary sticky stuff head over the GoatTape.com and use GT4THPULL at the check out for 10% off.