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#62 – What It Really Takes: Grit And Grind Of The Games Life w/ Tennil Reed-Beuerlein

Tennil Reed-Beuerlein joins us today to talk about the journey of the last 6 years. She placed 1st at the South West Regional and 6th at the 2017 Reebok CrossFit Games, in which she was the first female representing the U.S. on the leaderboard this year. Tennil walks us through the inner dialogue, non negotiables, and the realities of what needs to happen if you want to compete at a high level. I admire people who are so "all in" on something with an unshakeable belief that we can't help but to learn from their drive. Tennil is one of those people. Read More

#42 – Embracing Adversity In Adventure w/ Rasmus Andersen

Rasmus grew up in Denmark riding dirt bikes until one day he decided to throw on his old shoes and go run a couple miles. After coming to San Diego for language school, he could be found at CrossFit Invictus doing the same class workout twice a day. Eventually he started training with the competitors, which led him to helping Team Invictus win the Affiliate Cup Championship in 2014. Since then he’s made two more trips back to the CrossFit Games. We talk about the challenges, obstacles, and personal growth that came with the journey from Denmark to San Diego. And San Diego to Dubai, where he's now also coaching at CrossFit Alioth. I had a blast learning more about his story. Wishing him the best of luck as he sets out to compete at the Meridian Regional in Spain this weekend! I hope you enjoy this conversation along with his exquisite accent. Read More

#38 – How To Prepare GPP Athletes, Competitors, and Professionals w/ Jacob Wellock

Jacob Wellock is the founder of The Welded Athlete and co-owner of Double Edge Fitness in Reno, Nevada. He’s also Lindsey Valenzuela’s head coach. We had a BLAST nerding out about programming for general fitness vs competitors for the first half of this episode. Building skills, getting stronger, and improving your conditioning at the same time. We talk about the secret sauce that doesn’t really exist. But how do we get as close to that line as possible? Then we dive into what it takes to prepare a professional. How important is individualized program design? What was the progression and timeline like for Lindsey Valenzuela after she had her baby? What types of movements were complete “no-nos”? When was it time to kick things up a notch? How do you support athletes mentally and emotionally? How do you pull the reigns back? And so much more. It was truly a pleasure to get inside Jacob’s head. I’ll sum up with a post of his that really resonated with me. After chatting with him, I really believe it’s a representation of how he operates: “The lion knows it's a lion. It doesn't hide that or change for anyone. The lion also doesn't go around telling all the other animals that it is a lion, all of the other animals already know. Strive to be like the lion. Make your presence known through your actions without having to tell everyone about it. The lion knows how to rest just as easy as it knows how to kill. As an athlete, you should strive to have this mindset. Be like the lion.” Read More

#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

#7 – The Pursuit Of Fitness w/ Noah Ohlsen

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Noah Ohlsen wore no hair products for this episode. He has made three trips to the Reebok CrossFit Games and is relentless in his pursuit. We talk about all sorts of things in this episode. You can get to know him a little bit better as a human and see how much you might have in common. And don’t worry, we talk plenty of Games prep and training stuff too.In this episode, we talk about:

  • Games prep, strategy in training, and mental aspect of performance
  • Noah’s favorite movies, music, tv shows, and more
  • 4 workouts you can try out that are nasty in just the right ways

Show Notes

  • Wanting to be the ripped dude running on the beach (1:15)
  • When Noah decided to go ALL in (2:40)
  • Going from fan to peer (4:00)
  • Support system (5:00)
  • Choosing which competitions to do throughout the year (6:05)
  • Approach for sharpening the mental aspect of performance (8:00)
  • “You need to get a little stronger” (11:20)
  • Exposure to weightlifting meets to sharpen your mental game (13:42)
  • Injury prevention (14:55)
  • Noah’s breakfast (16:13)
  • Supplements (17:30)
  • Milk and desserts  (19:05)
  • Favorite things to do when Noah’s not training (21:45)
  • Music: favorite genre, artists (23:25)
  • Movies (24:50)
  • Tv Shows (26:15)
  • Training partners (28:30)
  • Maximus Ohlsen for President (29:30)
  • Habits, processes, non-negotiables (30:25)
  • Workouts for you to try (32:30)
  • If you had to start over, and had only 1 year to live, what would you do to make it back to where you are now? (35:20)
  • Biggest influences (36:30)

Resources we may have talked about:

How you can connect with Noah:

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

Donna S. | “They said I’d never do them again…”

Increase your STABILITY and BALANCE so you can move with confidence -- even if you don’t have endless hours to spend at the gym.

  • 3 FREE workouts to help you work on your asymmetries, strength deficiencies, and stability
  • Improve your balance, coordination, and body awareness so you can move with control
  • Get buns of steel and a core that helps you lift more weight while plugging power leaks
  • Become resilient against injury so you’re not sidelined for weeks or months at a time
  • Don’t replace, but complement your existing workouts with just 20 min sessions

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<!-- /AWeber Web Form Generator 3.0.1 -->” fill_space=”true”][mp_image id=”2105″ size=”full” link_type=”custom_url” link=”#” target=”false” align=”left”] Donna has had quite a journey after her shoulder surgery. She is one of the most badass athletes you’ll ever come across. At 55 years old, she can do multiple strict muscle ups like it’s no big deal.One of the toughest challenges we both had coming back from an injury was patience. You know when you think everything feels great? Then you do what you want to do. Train how you want to train. And before you know it you’re 5 steps back again. It’s one of the most frustrating feelings in the world — especially if you were never injured as a youngster or played competitive sports.The concept of being sidelined is almost foreign to you at that point. But Donna’s a fighter. She stuck with the P&P program for all 8 weeks. Here’s how she felt a little more than halfway into the program:“I’m not sure what words describe it best, but I used to feel kind of all over the place when I Snatched. Maybe it would work that day. Maybe it wouldn’t. My body parts didn’t feel like they were connected.I feel so much more secure now. My Overhead Squat feels very secure. I used to feel kind of shaky, but now I feel like things are moving as one. Core feels good. Feeling my glutes getting stronger. My elbow tendonitis is even getting a little better. Biggest thing is very secure in the overhead position!”I’ve had to hold Donna back a little bit even though she may want to push forward full force at times. But it paid off when I got this email:“Had to let you know, I know it’s not a lot. But 3 Strict Handstand Pushups today. 7.5 months since surgery. They said I’d never do them again 🙂 Thanks!!”And finally once we wrapped up the program:“I started the P&P program because I wanted to help my whole body get back from my shoulder injury, and it sounded like a good place to start.  And I trust you. I wasn’t sure if I had the time to get in this extra accessory work, but figured it was only two months so I would find the time.I’m so glad I did. Some of my favorite takeaways from the program were feeling much more secure in the lifts. Especially the Snatch and Overhead squats. I think about my positioning and feel my muscles working. My elbow tendonitis is going away. I can keep my knees out much better coming out of a squat. The single leg work has made my balance and strength much better.I feel a lot more confident in my body since starting the program. One of the things that helped me was how we added a little each week so it wasn’t overwhelming. It was doable. You also made me feel very comfortable. When you told me “little steps” because sometimes I put crazy pressure on myself — I could relax and just do it. If I had any questions you answered them right away. I would definitely recommend this or any of your programs to someone in my position. My shoulder feels better than it ever has and I can’t wait to see what else we can do.” If you’d like to give the P&P program a shot, sign up below to get started for free.[mp_image id=”2104″ size=”full” link_type=”custom_url” link=”#” target=”false” align=”left”]Increase your STABILITY and BALANCE so you can move with confidence -- even if you don’t have endless hours to spend at the gym.

  • 3 FREE workouts to help you work on your asymmetries, strength deficiencies, and stability
  • Improve your balance, coordination, and body awareness so you can move with control
  • Get buns of steel and a core that helps you lift more weight while plugging power leaks
  • Become resilient against injury so you’re not sidelined for weeks or months at a time
  • Don’t replace, but complement your existing workouts with just 20 min sessions

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