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#16 – Becoming Harder To Kill w/ Jerred Moon

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Jerred Moon is a strength & conditioning coach and founder of End Of Three Fitness. He’s a former physical training leader and Fitness Program Manager within U.S. Air Force Special Operations Command. Jerred is also the author of The Garage Gym Athlete and has been featured in Life Hacker, The Huffington Post, The Art of Manliness, and more. Today we dive into how he went from training to become a fighter pilot to coaching hundreds of athletes from military operators to stay-at-home moms.Some things we chat about in this episode:

  • Becoming harder to kill and what 52 Murph workouts can teach you
  • Principles behind barbell training for weight loss
  • Effective EMOM training for strength building

Show Notes:

  • (6:00) – Garage Gym Athlete
  • (8:16) – EMOM training for strength building
  • (11:33) – Trying it on your own, build
  • (13:33) – Energy system training
  • (18:57) – Becoming harder to kill
  • (21:35) – What you can learn from Murph every Saturday for 52 weeks
  • (28:24) – Barbell training for weight loss and getting lean
  • (34:00) – Prioritizing your training time with blocks
  • (36:39) – Better Humanology podcast
  • (38:35) – Recommended reading
  • (41:50) – Morning routine
  • (44:50) – The best journal and planner out there
  • (47:40) – mental toughness vs stupidity
  • (49:15) – Nutrition principles and what’s in the fridge
  • (51:35) – One year to live with $500 and a laptop
  • (1:00:00) – Brain dumps
  • (1:02:15) – The three letter word you need to take away from this episode

People mentioned:

Resources we may have talked about:

How you can connect with Jerred:

Today’s podcast is brought to you by audible.com — get a FREE audiobook download and 30 Day Free Trial here.If you enjoyed this episode, the greatest compliment you can give is by sharing it with someone that might enjoy it or somewhere on the web. And if you’re a boss — head over to iTunes and leave a 5 star review!Introducing Mobility Through Movement: The accessory work for the everyday athlete on a time crunch who wants to have ultimate control and stability in challenging body shapes like the Overhead Squat. Launches January 2nd, 2017. Reserve your spot at the pre-sale price and check out the details here!

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#15 – MentalityWOD | Rewiring Thought Patterns To Overcome Anything

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Dawn Fletcher is another specialist who is fascinated by the power of the mind. She holds a CF-L3 and a Master’s Degree in Kinesiology with a specialized focus in Sport and Exercise Psychology. She coaches a very select group of Regionals, Games, or competitive athletes who realize the value of using this stuff to gain an edge in their performance.Dawn has been called “1 of the Top 30 Most Influential Health Bloggers” from a number of places and has been a speaker at the Women’s Strength Summit alongside other amazing leaders like Diane Fu and Julie Foucher. She writes on many topics like working through anxiety and stress, improving relationships, increasing motivation, and living into your purpose. Some things we chat about in this episode:

  • Managing fear and other emotions we sometimes hate to experience — and training yourself to bounce back within seconds
  • Measurable ways to assess your mental strength
  • Tools you can use to push your end limits in every workout

Show Notes:

  • (4:22) – How MentalityWOD got started
  • (6:20) – What usually brings these athletes to you?
  • (7:20) – How strongly does self talk affect you? Where’s it stem from? How do you rewire those thoughts?
  • (8:45) – Actionable ways to work on your mental game
  • (11:35) – Difference between the competitor and the everyday exerciser when it comes to mindset
  • (13:00) – Music and arousal levels
  • (15:30) – How to approach a workout to push your end limits
  • (17:00) – Balancing the desire for pushing to high levels of excellence while being content with your progress
  • (19:10) – Fear never goes away for anyone, you get better at managing the turnaround (a measurable way to look at it)
  • (22:00) – Handling mental ruts (where to start)
  • (23:45) – Cultivating calm and peace on a daily basis
  • (25:00) – Using workouts and videos to assess your mental strength progress
  • (29:00) – Biggest influences
  • (31:45) – Something actionable you’d like people to walk away with from this episode

Resources & people we may have talked about:

How you can connect with Dawn:

Today’s podcast is brought to you by audible.com — get a FREE audiobook download and 30 Day Free Trial here. If you enjoyed this episode, the greatest compliment you can give is by sharing it with someone that might enjoy it or somewhere on the web. And if you’re a boss — head over to iTunes and leave a 5 star review!

#14 – The Invictus Mindset w/ CJ Martin

CJ Martin is the coach behind 40+ Games athletes including the likes of Lauren Fisher, Josh Bridges, Rasmus Andersen, and many more.He specializes in helping athletes prepare for the CrossFit Games, coaching both teams and individuals at Invictus as well as athletes across the United States and United Kingdom through online coaching and program design. Read More

#13 – Unscared | Slow Dance With Fear: Breathing For Performance And Recovery w/ Brian Mackenzie

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Brian Mackenzie is a human performance and movement specialist. He has studied performance and movement for more than a decade along with altitude, hypoxia, breathing mechanics, heat and cold exposure. He co-authored the book “Power Speed Endurance”, and NYTimes Best Seller UnBreakable Runner. He founded and created Power Speed Endurance (PSE), which specializes in movement & skill development with an emphasis in running, cycling, and swimming mechanics. MacKenzie’s program has taught over 50 seminars per year (on avg since 2007) worldwide.MacKenzie and his programs have been featured in Muscle & Fitness, Men’s Health, Competitor Magazine, Runners World, Triathlete Magazine, Men’s Journal, ESPN Rise, The Economist, Tim Ferriss’ New York Times bestseller The 4-Hour Body, Men’s Running UK, LA Sport & Fitness, Muscle & Performance Magazine, and Rivera Magazine.Brian has worked with professional athletes with the likes of Laird Hamilton, Jamie Mitchell (10X Molokai to Oahu Paddleboard Champion and big wave surfer), Mark Healy, Kai “Borg” Garcia, CrossFit Games athletes including Rich Froning Jr (4X CrossFit Games Champion), and Annie Thorisdottir, and Olympic Gold Medalists such as Erin Cafaro (2X Olympic Gold Medalist in Rowing – W8+, Wife) and Taylor Ritzel (2012 Olympic Gold Medalist –W8+).He has worked with several other professional and elite level athletes in sports spanning from Triathlon, Running, MMA, Swimming, Cycling, Rowing, Surfing, Base Jumping, to US Navy SEALS, Army Rangers and many other Military and Specialty units.In this episode, some things we talk about:

  • Science and physiology behind breathing, hyperventilation, breath holding, and cold exposure
  • How using two practices can help you push the intensity much higher in your workouts
  • Tricking yourself into thinking you’re dying — and why it’s vital to train this state

Show Notes:

  • (2:45) – Learning, enlightenment, and formal education
  • (7:45) – Taking an artistic approach to learning
  • (17:00) – Wim Hof method, breath holding — tricking yourself into thinking you’re dying
  • (25:20) – Linking breathing to performance and recoverability from a physiological standpoint, controlling your immune response
  • (28:20) – Being able to push your intensity much higher in workouts. “We could work somebody up who’s never done any breathing practices to get ready to do a 1RM and have them do a breathing cycle and I could almost put an 80% chance on them PR’ing.”
  • (32:00) – What are we measuring with breath holding? Case study w/ Kelly Starrett, Missing out on free aerobic capacity
  • (35:45) – Measuring your stress levels w/ breathing — performance or daily life stressors
  • (37:54) – Exercise Post Oxygen Consumption (EPOC) levels for recoverability
  • (40:31) – Lion and the antelope “The cold has a fascinating impact on downregulation and mood and recoverability.”
  • (46:30) – Progressions and practical ways to apply cold into your life without submerging yourself in ice
  • (48:40) – Origins of Unscared — Dinner with Kelly Starrett and Dave Castro
  • (54:45) – One year to live
  • (58:45) – Learning from comedians
  • (1:07:20) – The greatest teaching and learning method — what you should walk away with from this episode

People mentioned:

Resources we may have talked about:

How you can connect with Brain:

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#12 – Inside The Mind w/ Ben Smith

  • Find out what missing pieces may be holding you back — performance wise or in some cases aches/pains
  • Strength assessments to objectively figure out where you can focus your energy and time — straight from some of the guests on the show with honorable mentions
  • 5 straightforward questions to help you view movement with a different lens — without getting too nerdy

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Ben Smith is one of a select few athletes who has competed in the Reebok CrossFit Games every year since 2009 (8 consecutive appearances). He has finished on the Games podium four times, and won it all in 2015 to become the Fittest Man On Earth. Consistency and hard work is the secret sauce — but we get to dig a little deeper in this conversation. In this episode, we dive into:

  • How Ben mentally handles ruts in training
  • What’s going through his head in a workout — both competition and training environments
  • Relatable characteristics the everyday athlete and coach can take away from Ben’s journey

 Show Notes:

  • (2:30) – Over 8 years of competing, what has evolved the most in terms of how you prepare for the Games?
  • (4:25) – “Mistakes” made early on that you’ve learned from
  • (5:55) – What was your biggest weakness? And what did you do to make it a strength?
  • (7:45) – What is going through your head when you sit down to write your own programming?
  • (9:35) – How do you measure and track your progress?
  • (11:25) – How do you handle yourself mentally in a competition vs day to day training?
  • (12:45) – Do you experience mental ruts in training? How do you handle that?
  • (14:20) – Being a gym owner and an athlete
  • (15:05) – What’s the environment like at CF Krypton?
  • (16:30) – If someone had an extra 15 minutes to improve their movement or performance, how could they best spend those 15 minutes?
  • (18:00) – When you’re doing a workout, what is going through your head?
  • (20:30) – What are some tools that the everyday CrossFitter can start using in their own training?
  • (21:30) – What’s your favorite thing to do when you’re not training?
  • (22:40) – What does the first 60-90 minutes of your day look like?
  • (23:10) – What’s your nutrition look like?
  • (24:05) – If I opened your fridge, what are some staples I would find?
  • (26:18) – Biggest influences
  • (26:45) – What’re you excited about right now?
  • (28:35) – If you had one year to live, and everything you’ve done was wiped out, what would you do to get back to where you are?
  • (27:40) – What should a coach or athlete takeaway from this podcast? How can they make themselves better today from listening to this?
  • (29:52) – How can we support your journey?

 How you can connect with Ben:

 

If you enjoyed this episode, the greatest compliment you can give is by sharing it with someone that might enjoy it or somewhere on the web. And if you’re a boss — head over to iTunes and leave a 5 star review!
  • Find out what missing pieces may be holding you back — performance wise or in some cases aches/pains
  • Strength assessments to objectively figure out where you can focus your energy and time — straight from some of the guests on the show with honorable mentions
  • 5 straightforward questions to help you view movement with a different lens — without getting too nerdy

#11 – Part 2 | Save Time By Assessing First Instead Of Guessing w/ Dr. Sean and Dr. Jeremy

Learn from some of the smartest minds in the game.

Get your free Movement Audit Checklist below!

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This week we continue our conversation with Dr. Sean and Dr. Jeremy from PerformanceCareRx. Athletes — you will walk away with a systematic understanding on how to be effective and efficient with your time in the gym. Coaches — you will walk away a little more fluent in movement with a roadmap on how to take your game to the next level. I know you’ll enjoy listening to this one, but more importantly I hope you do something with it.If you haven’t listened to Part 1, click here.Show Notes:

  • (2:07) – Hip alignment
  • (6:45) – Theories behind adjustments in chiropractic – “How would it stay in place?”
  • (8:50) –  Why PT or Chiropractic may not have worked for you in the past — the treatment didn’t fit the dysfunction
  • (9:28) – Measuring relevant ranges of motion to truly measure what is working week to week
  • (13:00) – Using short term “feel good” methods while working towards something long term so you don’t have to keep doing quick fixes forever
  • (15:05) – Using heavy holds to build postural stamina and strength through the midline — PR your Front Squats and Cleans
  • (16:55) – Can you accumulate 2:00 within 3:00 in an Overhead Hold at 110% of your 1RM Strict Press?
  • (17:50) – Tweaking your wrist
  • (19:12) – Getting out of pronation (overhand grip)
  • (19:57) – The ONE shoulder exercise to start using if you experience tendinosis (chronic pain that feels better once you start moving around)
  • (23:25) – Typical timeframe for how long it takes to start seeing differences
  • (24:45) – “We’re onto something because we were fortunate enough to have the opportunity to listen to other people who were onto something — and then adapt it for the way we wanted it to work.”
  • (26:40) – What were some really tough moments for you guys behind the scenes?
  • (30:00) – What have you found has given you the most A-HA moments?
  • (34:40) – Tips for upcoming coaches, practitioners, and things that are often left out in formal education/certifications
  • (38:55) – Biggest influences
  • (40:40) – Non-negotiables that have been vital to success
  • (42:45) – Holy sh** moments
  • (45:50) – If you had one year to live, and you had to start over, what would you do to get back to where you are now?
  • (54:00) – What can an athlete or coach take away from this podcast that will make them better?

Resources we may have talked about:

How you can connect with Sean and Jeremy:

If you enjoyed this episode, the greatest compliment you can give is by sharing it with someone that might enjoy it or somewhere on the web. And if you’re a boss — head over to iTunes and leave a 5 star review!

Learn from some of the smartest minds in the game.

Get your free Movement Audit Checklist below!

#10 – Part 1 | Bulletproof your creaky knees, wonky hips, and weak ankles w/ Dr. Sean Pastuch and Dr. Jeremy Todd

If you’ve been living with acute pain and just accepted it as “part of the game” -- this conversation is a great place to start. It won’t replace a practitioner, but you will get quite a few actionable tips and tools you can try at home. Dr. Sean and Dr Jeremy have worked with CF athletes like Brooke Wells, Brooke Ence, Sam Briggs all the way to Olympic caliber athletes. They’ve systemized a strength program that addresses pain for ankles, knees, hips, shoulders, back, and more.In this episode, some things we talk about: Read More

#9 – StrongFit | Training Yourself To Feel Less Pain And Handle Extreme Discomfort w/ Julien Pineau

[mp_embed data=”PGlmcmFtZSBzcmM9Ii8vYmFubmVycy5pdHVuZXMuYXBwbGUuY29tL2Jhbm5lci5odG1sP3BhcnRuZXJJZD0mYUlkPSZidD1jYXRhbG9nJnQ9Y2F0YWxvZ19ibGFjayZpZD0xMTQ4ODEzNjc0JmM9dXMmbD1lbi1VUyZ3PTcyOCZoPTkwJnN0b3JlPXBvZGNhc3QiIGZyYW1lYm9yZGVyPTAgc3R5bGU9Im92ZXJmbG93LXg6aGlkZGVuO292ZXJmbG93LXk6aGlkZGVuO3dpZHRoOjcyOHB4O2hlaWdodDo5MHB4O2JvcmRlcjowcHgiPjwvaWZyYW1lPg==” fill_space=”true”]

Move like a ninja — 100% in CONTROL of your body.

[mp_image id=”2646″ size=”full” link_type=”custom_url” link=”#” target=”false” align=”left”]

  • Find out where you can best spend your 15 minutes of accessory work with this free Movement Audit Checklist
  • Become a more resilient athlete while feeling more stable, balanced, and in control
  • Bonus: Coaching video for improving Strict Pull Ups and Strict Handstand Pushups using the concepts in the checklist

[mp_embed data=”PGRpdiBjbGFzcz0iQVctRm9ybS04MDEyMDY1MDciPjwvZGl2Pgo8c2NyaXB0IHR5cGU9InRleHQvamF2YXNjcmlwdCI+KGZ1bmN0aW9uKGQsIHMsIGlkKSB7CiAgICB2YXIganMsIGZqcyA9IGQuZ2V0RWxlbWVudHNCeVRhZ05hbWUocylbMF07CiAgICBpZiAoZC5nZXRFbGVtZW50QnlJZChpZCkpIHJldHVybjsKICAgIGpzID0gZC5jcmVhdGVFbGVtZW50KHMpOyBqcy5pZCA9IGlkOwogICAganMuc3JjID0gIi8vZm9ybXMuYXdlYmVyLmNvbS9mb3JtLzA3LzgwMTIwNjUwNy5qcyI7CiAgICBmanMucGFyZW50Tm9kZS5pbnNlcnRCZWZvcmUoanMsIGZqcyk7CiAgICB9KGRvY3VtZW50LCAic2NyaXB0IiwgImF3ZWJlci13anMtemJ3ZXpsYXR6IikpOwo8L3NjcmlwdD4=” fill_space=”true”][mp_embed data=”PGlmcmFtZSBzdHlsZT0iYm9yZGVyOiBub25lIiBzcmM9Ii8vaHRtbDUtcGxheWVyLmxpYnN5bi5jb20vZW1iZWQvZXBpc29kZS9pZC80NzM1NDQ5L2hlaWdodC85MC93aWR0aC82NDAvdGhlbWUvY3VzdG9tL2F1dG9uZXh0L25vL3RodW1ibmFpbC95ZXMvYXV0b3BsYXkvbm8vcHJlbG9hZC9uby9ub19hZGR0aGlzL25vL2RpcmVjdGlvbi9iYWNrd2FyZC9uby1jYWNoZS90cnVlL3JlbmRlci1wbGF5bGlzdC9uby9jdXN0b20tY29sb3IvM2FhOThiLyIgaGVpZ2h0PSI5MCIgd2lkdGg9IjY0MCIgc2Nyb2xsaW5nPSJubyIgIGFsbG93ZnVsbHNjcmVlbiB3ZWJraXRhbGxvd2Z1bGxzY3JlZW4gbW96YWxsb3dmdWxsc2NyZWVuIG9hbGxvd2Z1bGxzY3JlZW4gbXNhbGxvd2Z1bGxzY3JlZW4+PC9pZnJhbWU+” fill_space=”true”]

Julien is a movement specialist who will teach you a thing or two about extreme discomfort, pain, and intensity. We move past technique and programming today to focus on the end game — creating and applying torque. I also had a blast nerding out with him on the concept of pushing your brain as hard as you push your body.In this episode, some things we talk about:

  • Why torque changes everything, even if it visually LOOKS like you’re performing a movement correctly
  • Difference between mobility and flexibility: Why passive stretching hasn’t fixed your hips yet
  • Building a mental palace to push, organize, and strengthen your mind

Show Notes:

  • “I found myself when I started MMA, that’s when things really clicked for me.” (2:20)
  • “I could more or less wonder my intellect in easy life. It’s that moment when you have to look in the mirror. And I realized and decided that I needed to build something.” (3:21)
  • “At the end, them saying no was the best thing that could have happened to me. I struggled really hard for a few years. Sold my car, lost 20lb because I had to ride up and down to my gym on a bicycle.”
  • “Steroids and CrossFit, honestly is the wrong conversation. What we want to look at is pain killers and anti- inflammatories. That’s the dirty secret of CrossFit.” (4:45)
  • “The body moves well. We just messed it up along the way. We learn wrong patterns along the way that creates imbalances and deficiencies that ends up causing trauma. The key is if I can just remove what you’re doing wrong, chances are the body will do right on its own.” (9:40)
  • “Skill, Eccentric, Weight-bearing. The lower the SEW, the higher I’m going to push the intensity. The skill is very limited on a sled push. I know that there’s not much that’s going to stop you from taking two more steps. You won’t pay the price for it in the sense of, your knees won’t ache the next day. Your back won’t be destroyed.” (11:30)
  • “What is the difference between mobility and flexibility really? Mobility is the range of motion that you have while maintaining torque. If it is without tension or torque, then it is flexibility. Passive stretching will increase flexibility, but will not increase mobility. With flexibility, the second I put weight or load, I have to increase torque. If you’re increasing the range of motion with just flexibility by itself, I don’t want to say that it’s useless, but it’s not interesting.” (14:00)
  • “Creating torque is everything. That’s how you create strong joints, strong mobility, and strong movement.” (16:10)
  • “If you don’t understand how to create torque, you can LOOK like you’re doing the movement correctly, and yet you’re doing it completely incorrectly. If you create the wrong torque overhead, you will get hurt and mess yourself up. You are looking the part but not being the part.”
  • “For people’s hips to be healthy, first they need to understand what a hinge is.” (25:45)
  • How do you really know if you know how to hinge?
  • “How come you can feel the pain is getting worse over weeks and weeks and months and months? It’s never trauma that happens just one time. It’s things that are happening over weeks, you just don’t know how to stop it. Eh whatever I’m gonna wait until it breaks. Problems relating to imbalances comes from you applying torque incorrectly. If we fix that, we fix them.” (36:00)
  • “Pain is an interpretation of the brain. Nothing else. If you associate intensity with pain you are training yourself to feel more pain. After that, the better you get at it. The lower the level of intensity is where the pain is going to start. They have that moment where they are in pain all the time. Because the brain signals pain at intensity at any level. That can work the other way as well.” (41:12)
  • Memory Palace: “It’s something used for memory. It allows you to develop a certain mental strength. It allows me to stick with problems longer. I’m not smarter than anybody. I can stick with problems longer that way. That’s the thing with the mental palace. That you are in control of. I don’t need the phone to do that. I’ve built that room in my head.”  (47:15)
  • “It’s the greatest thing you can do for someone. Is give the ability to someone to create that room.” (55:33)
  • “This has been mankind’s greatest invention. Books. There is no question. The amount of things that are in those few cubic inches. The stronger you can make your mind the better you will be as a human being.” (56:33)
  • “Those guys went so far in their own field, that they’re bound to come up with stuff that you can use in yours. They have opened their mind to concepts that are very hard to conceptualize. That are very difficult and probably painful to conceptualize. Out of that pain out of that struggle that they had to go through to become better, they can teach you so much.”  (1:04:00)
  • “I had to sell my car just to pay the rent. You know when you pay the rent on the 10th of every month? That was my life for 3 years. At the same time it was  the greatest thing. It taught me how to take the hits. At no point in those 5 years where I struggled so much did I ever think about quitting. It never even entered my mind. I was like I don’t care if i  have to work security at night. But I will not close the gym. I will do whatever I have to do to build something. (1:11:15)
  • “I don’t want to live in a world where I see so many athletes one step away from breaking. And their only options are stop doing what you’re doing or wait until it breaks. I want to train coaches so they can train coaches. So we can fix a million people instead of 200.”

Resources we may have talked about:

How you can connect with Julien:

If you enjoyed this episode, the greatest compliment you can give is by sharing it with someone that might enjoy it or somewhere on the web. And if you’re a boss — head over to iTunes and leave a 5 star review![mp_embed data=”PGlmcmFtZSBzcmM9Ii8vYmFubmVycy5pdHVuZXMuYXBwbGUuY29tL2Jhbm5lci5odG1sP3BhcnRuZXJJZD0mYUlkPSZidD1jYXRhbG9nJnQ9Y2F0YWxvZ19ibGFjayZpZD0xMTQ4ODEzNjc0JmM9dXMmbD1lbi1VUyZ3PTcyOCZoPTkwJnN0b3JlPXBvZGNhc3QiIGZyYW1lYm9yZGVyPTAgc3R5bGU9Im92ZXJmbG93LXg6aGlkZGVuO292ZXJmbG93LXk6aGlkZGVuO3dpZHRoOjcyOHB4O2hlaWdodDo5MHB4O2JvcmRlcjowcHgiPjwvaWZyYW1lPg==” fill_space=”true”]

Move like a ninja — 100% in CONTROL of your body.

[mp_image id=”2646″ size=”full” link_type=”custom_url” link=”#” target=”false” align=”left”]

  • Find out where you can best spend your 15 minutes of accessory work with this free Movement Audit Checklist
  • Become a more resilient athlete while feeling more stable, balanced, and in control
  • Bonus: Coaching video for improving Strict Pull Ups and Strict Handstand Pushups using the concepts in the checklist

[mp_embed data=”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” fill_space=”true”]

#9 – StrongFit | Training Yourself To Feel Less Pain And Handle Extreme Discomfort w/ Julien Pineau

[mp_embed data=”PGlmcmFtZSBzcmM9Ii8vYmFubmVycy5pdHVuZXMuYXBwbGUuY29tL2Jhbm5lci5odG1sP3BhcnRuZXJJZD0mYUlkPSZidD1jYXRhbG9nJnQ9Y2F0YWxvZ19ibGFjayZpZD0xMTQ4ODEzNjc0JmM9dXMmbD1lbi1VUyZ3PTcyOCZoPTkwJnN0b3JlPXBvZGNhc3QiIGZyYW1lYm9yZGVyPTAgc3R5bGU9Im92ZXJmbG93LXg6aGlkZGVuO292ZXJmbG93LXk6aGlkZGVuO3dpZHRoOjcyOHB4O2hlaWdodDo5MHB4O2JvcmRlcjowcHgiPjwvaWZyYW1lPg==” fill_space=”true”]

Move like a ninja — 100% in CONTROL of your body.

[mp_image id=”2646″ size=”full” link_type=”custom_url” link=”#” target=”false” align=”left”]

  • Find out where you can best spend your 15 minutes of accessory work with this free Movement Audit Checklist
  • Become a more resilient athlete while feeling more stable, balanced, and in control
  • Bonus: Coaching video for improving Strict Pull Ups and Strict Handstand Pushups using the concepts in the checklist

[mp_embed data=”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” fill_space=”true”][mp_embed data=”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” fill_space=”true”]

Julien is a movement specialist who will teach you a thing or two about extreme discomfort, pain, and intensity. We move past technique and programming today to focus on the end game — creating and applying torque. I also had a blast nerding out with him on the concept of pushing your brain as hard as you push your body.In this episode, some things we talk about:

  • Why torque changes everything, even if it visually LOOKS like you’re performing a movement correctly
  • Difference between mobility and flexibility: Why passive stretching hasn’t fixed your hips yet
  • Building a mental palace to push, organize, and strengthen your mind

Show Notes:

  • “I found myself when I started MMA, that’s when things really clicked for me.” (2:20)
  • “I could more or less wonder my intellect in easy life. It’s that moment when you have to look in the mirror. And I realized and decided that I needed to build something.” (3:21)
  • “At the end, them saying no was the best thing that could have happened to me. I struggled really hard for a few years. Sold my car, lost 20lb because I had to ride up and down to my gym on a bicycle.”
  • “Steroids and CrossFit, honestly is the wrong conversation. What we want to look at is pain killers and anti- inflammatories. That’s the dirty secret of CrossFit.” (4:45)
  • “The body moves well. We just messed it up along the way. We learn wrong patterns along the way that creates imbalances and deficiencies that ends up causing trauma. The key is if I can just remove what you’re doing wrong, chances are the body will do right on its own.” (9:40)
  • “Skill, Eccentric, Weight-bearing. The lower the SEW, the higher I’m going to push the intensity. The skill is very limited on a sled push. I know that there’s not much that’s going to stop you from taking two more steps. You won’t pay the price for it in the sense of, your knees won’t ache the next day. Your back won’t be destroyed.” (11:30)
  • “What is the difference between mobility and flexibility really? Mobility is the range of motion that you have while maintaining torque. If it is without tension or torque, then it is flexibility. Passive stretching will increase flexibility, but will not increase mobility. With flexibility, the second I put weight or load, I have to increase torque. If you’re increasing the range of motion with just flexibility by itself, I don’t want to say that it’s useless, but it’s not interesting.” (14:00)
  • “Creating torque is everything. That’s how you create strong joints, strong mobility, and strong movement.” (16:10)
  • “If you don’t understand how to create torque, you can LOOK like you’re doing the movement correctly, and yet you’re doing it completely incorrectly. If you create the wrong torque overhead, you will get hurt and mess yourself up. You are looking the part but not being the part.”
  • “For people’s hips to be healthy, first they need to understand what a hinge is.” (25:45)
  • How do you really know if you know how to hinge?
  • “How come you can feel the pain is getting worse over weeks and weeks and months and months? It’s never trauma that happens just one time. It’s things that are happening over weeks, you just don’t know how to stop it. Eh whatever I’m gonna wait until it breaks. Problems relating to imbalances comes from you applying torque incorrectly. If we fix that, we fix them.” (36:00)
  • “Pain is an interpretation of the brain. Nothing else. If you associate intensity with pain you are training yourself to feel more pain. After that, the better you get at it. The lower the level of intensity is where the pain is going to start. They have that moment where they are in pain all the time. Because the brain signals pain at intensity at any level. That can work the other way as well.” (41:12)
  • Memory Palace: “It’s something used for memory. It allows you to develop a certain mental strength. It allows me to stick with problems longer. I’m not smarter than anybody. I can stick with problems longer that way. That’s the thing with the mental palace. That you are in control of. I don’t need the phone to do that. I’ve built that room in my head.”  (47:15)
  • “It’s the greatest thing you can do for someone. Is give the ability to someone to create that room.” (55:33)
  • “This has been mankind’s greatest invention. Books. There is no question. The amount of things that are in those few cubic inches. The stronger you can make your mind the better you will be as a human being.” (56:33)
  • “Those guys went so far in their own field, that they’re bound to come up with stuff that you can use in yours. They have opened their mind to concepts that are very hard to conceptualize. That are very difficult and probably painful to conceptualize. Out of that pain out of that struggle that they had to go through to become better, they can teach you so much.”  (1:04:00)
  • “I had to sell my car just to pay the rent. You know when you pay the rent on the 10th of every month? That was my life for 3 years. At the same time it was  the greatest thing. It taught me how to take the hits. At no point in those 5 years where I struggled so much did I ever think about quitting. It never even entered my mind. I was like I don’t care if i  have to work security at night. But I will not close the gym. I will do whatever I have to do to build something. (1:11:15)
  • “I don’t want to live in a world where I see so many athletes one step away from breaking. And their only options are stop doing what you’re doing or wait until it breaks. I want to train coaches so they can train coaches. So we can fix a million people instead of 200.”

Resources we may have talked about:

How you can connect with Julien:

If you enjoyed this episode, the greatest compliment you can give is by sharing it with someone that might enjoy it or somewhere on the web. And if you’re a boss — head over to iTunes and leave a 5 star review![mp_embed data=”PGlmcmFtZSBzcmM9Ii8vYmFubmVycy5pdHVuZXMuYXBwbGUuY29tL2Jhbm5lci5odG1sP3BhcnRuZXJJZD0mYUlkPSZidD1jYXRhbG9nJnQ9Y2F0YWxvZ19ibGFjayZpZD0xMTQ4ODEzNjc0JmM9dXMmbD1lbi1VUyZ3PTcyOCZoPTkwJnN0b3JlPXBvZGNhc3QiIGZyYW1lYm9yZGVyPTAgc3R5bGU9Im92ZXJmbG93LXg6aGlkZGVuO292ZXJmbG93LXk6aGlkZGVuO3dpZHRoOjcyOHB4O2hlaWdodDo5MHB4O2JvcmRlcjowcHgiPjwvaWZyYW1lPg==” fill_space=”true”]

Move like a ninja — 100% in CONTROL of your body.

[mp_image id=”2646″ size=”full” link_type=”custom_url” link=”#” target=”false” align=”left”]

  • Find out where you can best spend your 15 minutes of accessory work with this free Movement Audit Checklist
  • Become a more resilient athlete while feeling more stable, balanced, and in control
  • Bonus: Coaching video for improving Strict Pull Ups and Strict Handstand Pushups using the concepts in the checklist

[mp_embed data=”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” fill_space=”true”]

#8 – Power Monkey Fitness | Level Up Your Gymnastics Skills w/ David Durante

“It can’t be stated enough how important body awareness is to truly appreciate what your body is supposed to be doing within the movement. There’s normally an enormous disconnect between what someone thinks is happening versus what it actually looks like.” – David DuranteIn this episode, we talk about:

  • Gaining the ability to move your body at will through the movement as opposed to the movement moving you.
  • Breaking down movements into finer components using the four phases of movement
  • Should prep, wrist, and elbow health

And most importantly I think Dave brings a passionate perspective to gymnastics for CrossFitters. I’m sure you will walk away with a whole new appreciation about the way your body moves. Show Notes:

  • Background in gymnastics (1:50)
  • Tapping into the CrossFit world (3:33)
  • Origins and evolution of Power Monkey Fitness (5:00)
  • What is the “Ring Thing” aka the Dream Machine? (6:35) 
  • Breaking down movements into finer components (7:50)
  • Preferred scaling options for HSPU in a daily class setting (9:37)
  • Leveling up progressions to push advanced athletes (12:35)
  • Hierarchy of movement: Four Phases (13:45)
  • Challenging advanced athletes in areas they don’t see in CF workouts (15:15)
  • Approaching flexibility w/ consistency (15:55)
  • Core work beginning with two vital positions (17:17)
  • Role of eccentric and isometric strength in gymnastics for CF (18:10)
  • The missing link of body awareness (19:12)
  • Why using video for gymnastics is extremely valuable (20:00)
  • General time frame it takes to see improvement (21:55)
  • General Physical Preparedness for gymnastics (23:45)
  • What does the transfer look like in Oly lifts, Power lifts, and metcons?  (26:00)
  • Most common injuries in gymnastics vs gymnastics in CF (27:45)
  • Should health, prep, warm up (29:18) 
  • Wrist & elbow pain from gymnastics (31:41)
  • Biggest influences (34:00)
  • Summer camp for adults (37:47)
  • Clinics (40:45)
  • Something Dave doesn’t get asked enough (42:10)
  • 15 minute routine to help your body be more capable for anything you will require of it (44:00) 

People mentioned:

Resources we may have talked about:

How you can connect with Dave:

If you enjoyed this episode, the greatest compliment you can give is by sharing it with someone that might enjoy it or somewhere on the web. And if you’re a boss — head over to iTunes and leave a 5 star review!

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