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Barbell Shrugged Podcast

Barbell Shrugged Podcast

Description

New episode every Wednesday! Join the Barbell Shrugged crew in conversations about fitness, training, and frequent interviews w/ CrossFit Games athletes!


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Podcast Episodes




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 Podcast Website:
http://www.BarbellShrugged.com

How To Train Your Grip Strength


Wed, Mar 22, 2017


You ever think about how much you use your hands when you train? Think about it. When you are using a barbell, a kettlebell, the pull up rig, or a pair of rings, your grip strength is playing a huge role in your strength, how long you can perform the movement, and the level of movement capacity you have. More importantly, it is typically the first thing to give out.
 
In this week's show, we caught up with Andy Galpin and Kenny Kane at CrossFit LA to talk about how you can step up your game when it comes to grip strength. We dive into wrist mobility, gymnastics drills, and why you need to be training your grip in different positions.
 
Example: the 2015 CrossFit Games Pegboard challenge. Some of the strongest athletes in the world are throwing massive weight overhead, doing gnarly metcons, and performing kipping pullups for days ...but as soon as they are required to turn their hand position 90 degrees, their grip strength goes to shit. You can bet that the games athletes who fell apart in that event are going to be spending some time training their grip strength. You should too, and a great place to start is with this episode. 
 
Enjoy the show,
Mike


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Why You Need To Recover As Hard As You Train W/ Jill Miller


Wed, Mar 15, 2017


 
If you've been doing a few minutes on a rower and half-ass rolling on a piece of foam for your recovery, you may have already figured out it's not enough.
 
Our guest this week, Jill Miller, founder of Tune Up Fitness and author of The Roll Model, said it perfectly, "Healing happens in our restorative state". 
 
Your body is an adaptive machine. 
 
If you want to get stronger and faster, you need to put the same amount of attention on how your recover if you truly want to be able to access the most out of your body and training.
 
We spoke with Jill about how we can better prepare our bodies to push hard and stay healthy while training by recovering better
 
Although Jill's background is in the yoga world, the information she shares goes far beyond warrior poses and OMing. She has an amazing amount of knowledge of the human body and has developed tools and practices on self care, particularly with fascial work and mobility. 
 
In this episode, Jill shares her strategies and translates some the science behind down regulation, recovery, and how we can optimize and train our bodies to recover faster and more efficiently. Her information is as unique as it is important for hard-charging athletes. 
 
You'd do well to tune in and listen. 
 
Lastly, be sure to check out Jill's therapy self-massage tools and Yoga Tune Up programs designed to help you recover from training more effectively, relieve pain and stress, and improve balance and strength at her website here. 
 
Enjoy the show,
Mike


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Neurohacking Your Body and Activating Your Highest Genetic Potential with Daniel Schmachtenberger


Wed, Mar 08, 2017


This week on Barbell Shrugged we are going to show you how to take your performance to the next level. It is 2017. We are using technology, more than ever, to understand the body-mind connection and make them both stronger. This is the next level for performance and creating an optimal experience for you as an athlete. Helping us dive deep down this rabbit hole, Daniel Schmachtenberger tells us how to neurohack your athletics. Daniel is the Co-Founder and Director of R&D at Neurohacker Collective.

With a background in many bio science fields with a unique focus on complex systems optimization, Daniel and his team are leading the pack in designing whole systems approaches to performance and athletic enhancement without side effects. 

We dive into better solutions for PRE-WORKOUT, recovery, nootropics, anti-aging practices, the cutting edge protocols for hormone optimization, and all the things you can be doing beyond the basics. We are going deeper than we ever have when it comes to performance enhancement, and make your plateau a baseline again. 

Learn more about Neurohacker Collective at barbellshrugged.com/neurohacker. Use code "barbell15" to save 15% on Neurohacker products and supplements

Enjoy the show,

Mike

 



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Breaking Through Diet Dogma W/ Stephanie Gaudreau of Stupid Easy Paleo


Wed, Mar 01, 2017


 

This week on Barbell Shrugged we interview Stephanie Gaudreau and talk about how to break through diet dogma. Stephanie is the founder of Stupid Easy Paleo, and has been helping hundreds of thousands of people change their relationship and habits with food. Unlike most food bloggers, Stephanie is not trying to convert you to her version of eating. On the contrary, she is actually quite fed up with the dogmatic rules that many of the people in the Paleo community project on others. 

When we hear the word "Paleo" we automatically think of a set of rules around the foods we can and cannot eat. Although there is value around starting with a template, the truth of matter is, we are all different. We each have unique biochemistry, different preferences, and personalized goals. With that said "eating like a caveman" does not explain much about how to eat, and it often leaves people confused, and influences others to create false assumptions around what it means to adopt Paleo principles.

We brought Stephanie on the show to break through the noise, and talk about how to develop your own unique version of eating that will help you thrive and reach your lifestyle and performance goals.

Ladies, after the show be sure to check out the Stephanie's Women's Strength Summit. Get access to an extensive collection of over 30 interviews with some of the top female experts in the fitness and nutrition community, including interviews with pasts guests of Barbell Shrugged like Diane Fu, Dr.Theresa Larson and Julie Foucher. 
 
Learn more about the Women's Strength Summit here at: barbellshrugged.com/stephanie

 



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How To Make Good Movers Move Better W/ CrossFit Weightlifting Staff Member, Ray Regno


Wed, Feb 22, 2017


I want you to meet Ray Regno.

We met Ray on a Wednesday at Mike Burgener's gym as he was off to the side coaching an athlete, teaching how to activate the lats in the overhead squat.

As you'll soon learn, Ray is a really smart coach. He is one of those coaches who has a drill or movement for everything. We got to talking to Ray and were impressed with just how knowledgable he was about movement.

The coolest part is that Ray is mostly self-taught. Through an obsession with the CrossFit® Journal, observing and learning from good coaches, Ray has been able to rapidly up-level his coaching game in a very short time.

In this episode we talk about the value of progressions in teaching movement, how to speed up your growth as a coach, and why you should hold your athletes more accountable for how they move.

PS: To all the coaches (and aspiring coaches) out there, this one is a must listen. Drop us a line in the comments below and let us know what you found to be most valuable in this episode. 
 
PPS: Give Ray a follow on the Insta- @rayregno ...he shares some great coaching content ...and if you ever make it out to San Diego, his gym, CrossFit Stronghold is a good place to add to your bucket list. 


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Why Good Athletes Fall Apart in Competition


Wed, Feb 15, 2017


Performance Anxiety. It's a thing. Even the best athletes in the world fall victim to it. You put in the work, train hard, and hit the numbers you need to hit in order to be a contender. But when game day comes, something shifts. You question your capabilities, or tell yourself "I don't want to mess up or do bad".  

 
It turns out there is a big difference between saying "I don't want to do bad today" and "I want to perform my best today". That may sound like some feel good nonsense but the truth is, our inner game plays a huge role in how we show up- in competition, in our relationships, and in pretty much all aspects of life.

This week we traveled up to Venice Beach, CA to meet up with Mark England at Paradiso CrossFit. Mark is a language ninja and we dive into how the language we use directly effects how we think and perform. 
 
Mark has some valuable information to share in this episode and has some real world examples of how we can develop the high level mental toughness (or as he puts it "mental finesse) to perform at our best. 
 
We are excited to be offering something special for Shrugged fans in this episode. Mark runs a company called Procabulary. Whether you’re looking to build better relationships, achieve your peak performance goals, or establish a strong financial future, Procabulary provides the tools that support and empower you. The whole Shrugged team has gone through the course, and we have seen amazing results and highly recommend you consider investing in Mark's knowledge. 
 
Use the Promo Code: "BARBELL" at check out to get $100 off the "Core Language Upgrade" Course 
 


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Going From Obese To Beast W/ John Glaude


Wed, Feb 08, 2017


This week we interview John Glaude. John is not your typical athlete or coach. He is not in the Games, nor does he study myofascial release. We first caught wind of John via his youtube channel. He used to weigh over 300 pounds, throw back 2 liters of soda a day, and the only training he was getting in was a DDR session at his local arcade. A lot has changed since then, and he has since lost over 180 lbs and is hitting two a days in the gym. 

 
We wanted to bring John on the show to talk about motivation, and hear about his journey. John is a bad ass story teller and has created a brand called Obese To Beast where he shares his journey to help others create change like he did. 
 
He is a humble dude, but also has a lot to say. If you have any friends who are just getting started on their fitness journey or would benefit from hearing John's story, this episode is a great one to share.
 
Enjoy the Show,
 
-Mike


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How To Hack Fear


Wed, Feb 01, 2017


More dangerous than your opponent is your mind. If it doesn’t support you, you’re beaten before you’ve started. There are really only two types of fear: biological and psychological. -Tony Blauer

When does fear come up-

That moment you step up to a heavy barbell

When you are getting hit on by someone attractive at a bar

When you are speaking up to a new group of people…

snakes… spiders…

Fear is always driving us. Our awareness of it is more important than thinking we can ignore it or make it go away. 

Tony Blauer has dedicated his life to knowing fear, and learning/teaching others how to manage it. He works with fighters, military units, CrossFitters, and everyone in between. We brought Tony on the show to talk about fear and how we can understand and manage it as athletes. As humans, the fear is build into the programming …the macho “I’m not scared” mentality is as much a lie as it a shitty strategy. Fear is biologically built into us, and ignoring it is impossible. However understanding it, and reacting quickly and appropriately to it is what leads to success in your endevours ....and getting out of bad situations. 

We cover the psychology of fear, chat about street fights, and dive into functional movement and personal defense. 

Tony runs a section of CrossFit education called CrossFit Spear. It isa full depth course going into the practice of self defense. You can learn more about it at CrossFit.com

enjoy!

Mike



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How To Pursue Mastery


Wed, Jan 25, 2017


This week we’re back with the crew and have a fun episode to share with you. 

 
We had Kenny Kane and Andy Galpin join us at our local outdoor training spot in Encinitas. We wanted to bring Kenny on to talk about his ideas on coaching and this concept we all have heard about called mastery. Kenny has been in the coaching game for as long as CrossFit has been around, and started CrossFit Los Angeles in 2004. He has worked with 1000s of athletes and now is most passionate about working on helping coaches get better at coaching. 
 
Kenny shares with us the evolution of his coaching experience and dives into concepts such as how he sets up his programming at CFLA and how to plan out specific styles of training days, to some deeper ideas like "the difference between doing athletic things and being an athlete, and how to find purpose in your training. 
 
Give this show a listen to hear our thoughts on the topic. Then I want hear what this means to you. 
 
You might reach enlightenment, or just get a few laughs and some new knowledge at the least.
 
Maybe this will motivate you to choose something a little more specific, put a deadline on it, so it will get your @$$ in gear.
 
If you’re feeling bored with your current program, tired of training without purpose, and want to have a blast working toward a common goal with a bunch of other super motivated people, come join us and see what is possible.
 

This week, the doors open for the Muscle Gain Challenge.

We built this program for those who want to get stronger, build more muscle, and lift heavy. We are now accepting new athletes into the program.

If you want to add some serious muscle mass, get stronger and boost your confidence with heavy barbells, then we are looking forward to having you in our program!

To learn more and register, head over to musclegainchallenge.com



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The 3 Mechanisms of Hypertrophy


Wed, Jan 18, 2017


How do you get big? That is the million dollar question. Everyone in the fitness industry seems to have a different answer for you, and they all claim to have the secret sauce. Take this supplement. Use this rep scheme. Drink this before you go to sleep. It goes on and on.

We wanted to see what science has to say about this, and invited Andy Galpin on to this week's show along with Kenny Kane to talk about the science of getting big. We go deep into understanding what our bodies need to put on muscle, and how we can shift our training focus on this adaption goal.
 
In the show, Andy outlines the three mechanisms of hypertrophy. Can you guess what they are? 


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How To Fix Your Jacked Up Shoulders


Wed, Jan 11, 2017


Jacked up shoulders holding you back? New's flash, you are not the only one. It turns out that shoulder pain and injuries are some of the most common of all dysfunctions for active individuals.

 
Just like most things we have come to learn and share with ya'll is that this is most likely a result of faulty movement patterns. You can go as hard as you want, and lift heavy things for days ..but the flip-side of that is that you have to take the time to focus on your movement. Believe it or not, it is also a good idea to take care of your joints with the same amount of focus you put into your WOD's ...a few minutes rolling around on a lacrosse ball ain't going to cut it. 
 
So knowing that, we headed over to Ambition Athletics to interview one of our good friends, Max Shank. We chatted it up about movement, kettlebell training, and a bunch of other cool shit he is doing in his gym, and around the world with his workshops. 
 
More importantly, we talked about the shoulder, how it operates, and how we can take care of it so we can go hard and still feel healthy and strong. 
 
If you find this episode useful, Max has put together a resource for the Shrugged fam on taking care of your shoulders. You can find it at daily.barbellshrugged.com/maxshank


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The Importance of Sleep For Performance


Wed, Jan 04, 2017


It's officially 2017 and many of you are setting goals for the upcoming journey around the sun. Whether your goals are fitness oriented or have to do with your relationships, we encourage you to take action on them. We also think that you will get some useful take aways from this week's episode with Doctor Kirk Parsley when it comes to your 2017 intentions. 

 
This week we had Doc Parsley come by to talk to us about the importance of sleep. You might be asking yourself, what sleep has to do with your new year's resolution? Well it turns out sleep has everything to do with most developments in our life. Everything from physical adaption, to skill acquisition, to emotional development (i.e. relationships) happen during your sleep cycle. Shitty sleep equals shitty performance gains, mood, sex life, and anything else you want to get good at. 
 
Doc Parsley works with some of the top performers in the world ranging from Navy Seals, CEO's, and Professional athletes, however you don't need to be in the NFL or lead a company to get some gains from this episode. 
 
If you want to learn more about Doc P's work and his sleep product, you can find it here http://sleepcocktails.go2cloud.org/SHR


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How To Fix Your Lower Back


Wed, Dec 28, 2016


We drop into MovementRX this week to talk all things mobility with Theresa Larson and Anders Varner. We dive into lower back pain and how you can identify and fix the source of the pain in the body. Fact: 8 out of 10 humans (both athletes and couch potatoes alike) have some sort of lower back pain, and most of the time the pain is caused by some sort of imbalance or weakness somewhere else in the body. 

Theresa and Anders bring to light some "oh shit" points on how our daily habits can be the cause of our pain. They also debunk some assumptions around mobility, and physical therapy.

You can learn more about MovementRX at movement-rx.com and get their free guide on fixing lower back pain at lower back pain here

 

 



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The Power of Breath & Temperature


Wed, Dec 21, 2016


What's good Shrugged crew. This week we are coming at you with a familiar guest, Brian Mackenzie. For those of you who don't know him, Brian is the founder of CrossFit Endurance, the author of Power, Speed, Endurance, and works with some of the top athletes in performance sport, such as CrossFit, surfing and endurance athletics. 

We dropped into RVCA headquarters to chat with Brian about a performance metric that is so often not talked about, breath. We dive deep into how you can use breath as a tool to control the nervous system, and bring your training to the next level by simple learning how to tap into your breathing pattern

We also get into how Brian is using things like ice bathes, sauna, and the unique combination of the two to control the body. We brought Brian on the show to chat about performance breathing, but naturally, we couldn't stop at that. We get into training philosophy, nature integration, and a bunch of topics to get your gears turning in a new way. 

 



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True Speed Training


Wed, Dec 14, 2016


This week on BARBELL SHRUGGED we interview PJ Nestler of Velocity Sports Performance. We talk about speed training and misconceptions around this training adaption. We discuss:

  • What true speed training looks like
  • How to test if your athlete is ready to work on a speed training session 
  • How to apply speed training in your program

 



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Coaching Philosophy & Strongman Training


Wed, Dec 07, 2016


This week on BARBELL SHRUGGED, we head up to La La Land to kick it at Deuce Gym with Logan Gelbrich. Logan is the owner of Deuce, an open air CrossFit box in the heart of Venice, California. He also leads the CrossFit Strongman Course and is a modern renaissance man when he is not leading the Deuce Gym tribe. In this episode we discuss:

  • How Strongman training can be applied for any level of athlete
  • How to be a master in your specific fitness modality (gymnastics, weightlifting, etc.) while also having a dynamic view on training as a coach
  • How to build a coaching culture that is focused on growth 
  • How to have an intelligent relationship to intensity in your training based on your current level of fitness and lifestyle 


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The Future Of Fitness With Mike, Doug, And Crew


Wed, Nov 30, 2016


And… We’re Back!

I want to start off by recognizing our team of incredible coaches who stepped up and led the Barbell Shrugged show through the better part of 2016. Chris “CTP” Norman, Mike McGoldrick, Alex Maclin, Kurt Mullican, and Mike McElroy, we have have nothing but gratitude for your work.

Doug and I are returning to the show stronger than ever with new vigor and we’re bringing Dr. Andy Galpin and Kenny Kane along for the ride. Galpin and Kane will be regular co-hosts and resident experts in their respective fields of Sport Science and Coaching. We’re excited that we will be able to create a really rich experience for you with their presence.

On today’s show we dive deep into the future of CrossFit, and Strength and Conditioning. We also get into a great discussion about the future of coaching. It’s not going to look anything like it does today. From each one of our perspectives we share what we’re currently seeing and where we think it’s going.

Enjoy!



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The Pros and Cons of Scaling Workouts


Wed, Nov 23, 2016


To scale or not to scale?  That is the question.



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The Basics of Program Design - 234


Wed, Nov 16, 2016


Mike McElroy returns to the show and we talk programming.  If you've ever wondered where to even begin when thinking about designing a program this episode is great starting point.  We get asked all the time to do an introduction to programming concepts, so here you have it!  But by no means is this an end all be all discussion on programming, this is just meant to get the party started!  If you dig this we can delve deeper in future episodes.



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Extra: Why You Should Do The Shrugged Strength Challenge


Mon, Nov 14, 2016


The goal of the Shrugged Strength Challenge is to help you GET STRONGER & add 50 pounds to your squat, while IMPROVING YOUR CONDITIONING to drop your "Helen" time by 3 minutes, and improve your overhead movement & mobility.

Now that might seem like a tall order, but it's already happening with our Shrugged Strength Challenge athletes.  We've seen it! In just 3 months of training our athletes have  dropped their "Helen" times by 2:30 on average! They've also gotten bigger squats and improved their mobility at the same time!

So whether you've been training for a while or just starting your strength & conditioning journey we're up for the challenge!


Following this program and sticking with it will help you with more than the things listed above.  Those are just our big goals to give us something to aim for.  Other goals we have for this include building a fun as shit tight knit online community, providing you accountability, and helping you with all the things you're going to have to master that go on outside of the gym.


We're about to enter our 4th year of running online training programs and we've learned a lot over that time.  We're taking what we know works and cranking it to 11.

This program is going to be hard work.  We like to say this program is for those who want to "TRAIN, not exercise."  And what that means is... we're not just going into the gym to break a sweat and get some exercise in.  We're going in with a plan, and we're going to work our ass off and stay committed through hell or high water to reach that goal.  To earn it.



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The Godfather of American Weightlifting: Mike Burgener - TALKING DEPTH (The FULL DEPTH Aftershow)


Wed, Nov 09, 2016


This is Talking Depth the after show to FULL DEPTH.  So if you haven't watched the latest episode in our FULL DEPTH series w/ Mike Burgener, go watch that first then come back!



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Squat Injuries, Fixes & Myths w/ Dr. Aaron Horschig of Squat University


Wed, Nov 02, 2016


Squat Injuries, Fixes & Myths w/ Dr. Aaron Horschig of Squat University



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Sex Drive, Adrenal Fatigue & Under Eating with Jason Phillips - 232


Wed, Oct 26, 2016




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This Guy Squats 700lbs at 181lbs Bodyweight


Wed, Oct 19, 2016


EliteFTS athlete and top 10 ranked powerlifter in the 181 class Christian Anto joins us to talk coaching, competing, and getting strong as shit.



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Eating for Strength & Performance: How Alex Got His Ab Grooves Back - 230


Wed, Oct 12, 2016


http://www.EatingForStrength.com

This week on Barbell Shrugged we discuss how Alex Got His Groove Back.

 

Unlucky-in-love grad student Alex (Alex Maclin) jets to Jamaica with his gal pal Delilah (Whoopi Goldberg) for some fun in the sun. There, the 26-year-old working man has an island fling with a new diet experiment involving measuring and weighing his food (180g Carbs, 30g Fat, 150g Protein per day). When it's time to return to Memphis, Maclin realizes that he's unleashed a new metabolism and his physique is a spitting image of it’s efficacy. But, just like any long term diet that involves weighing and measuring, does this chase for six pack abs stand a chance against everyday temptations? Or even worse, will he lose his gainz as a result?

 

In this show we talk about Alex's journey in the kitchen and discuss what he's learned that's worked for him in the past when it comes to eating to gain strength and keep the pounds off. Stories are shared, failures are admitted, secrets are unraveled in this epic tale of one man's journey to find his groove (in his abs).

 

Enjoy!

McG



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How To Know When To Go Hard or Go Easy In Training w/ Zach Greenwald of Strength Ratio - 229


Wed, Oct 05, 2016


How To Know When To Go Hard or Go Easy In Training



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Anabolic Fasting & The Muscle Trifecta w/ Cory Gregory - 228


Wed, Sep 28, 2016


Anabolic Fasting & The Muscle Trifecta 



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The Art, Science & Psychology of Teaching Technique w/ Doug Larson - 227


Wed, Sep 21, 2016


Doug Larson returns to the show, but this time as our guest!  We put him on the spot and ask him the questions this time.  Tune in and see how he thinks about teaching technique.  Must listen episode.



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How to Use Strongman Exercises to Build Functional Strength - 226


Wed, Sep 14, 2016


How to Use Strongman Exercises to Build Functional Strength



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How Much You Should Snatch and Clean & Jerk w/ Justin Thacker - 225


Wed, Sep 07, 2016


Justin Thacker returns to discuss how to build a strong weightlifting community.  How to program for groups.  How to build a meathead's playground, and how much you should be able to snatch and clean and jerk.



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Switching Goals: CrossFitter To Weightlifter (and Vice Versa) - 224


Wed, Aug 31, 2016


Alex and McG talk about their recent swaps in training goals.  McG going from long time CrossFit athlete to doing his first Olympic Weightlifting competition, and Alex going from years of weightlifting to doing his first CrossFit competition.  What did they learn?  What had to change?  How did nutrition play a role?



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Metabolic Flexibility, Insulin Sensitivity, Macros & Ketosis w/ Dr. Mike Nelson


Wed, Aug 24, 2016


Get your nutrition learn on!



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How CrossFit Has Evolved Since We Started - 222


Wed, Aug 17, 2016


The last few weeks have been pretty intense. Let’s back off on the seriousness a little bit and bring it back to to old school Shrugged. This week we thought it was due time for a throwback episode.  So brew up some coffee Chris Moore style, with delicate treatment via french press. Remember, don’t scorch it and ruin your fresh grind like an amateur. We share our stories and experiences about how much the CrossFit world has changed over the past 10 years.

 

We go into a little background of how we found it . We also share some of our competition experiences as well as how much the CrossFit Games have changed from year to year.

 

Have you noticed how fast nutrition and training volume in this community are evolving?

 

It’s cool to think back and see what parts of this fitness community are trends and which ones of those have stood the test of time.

 

There are some funny ass stories in here so make sure you cover your keyboard so when you spit out the black gold your sipping it doesn’t fry your Macbook, Del, or E-machines (…after all, it is a throwback).

 

It’s all changing and growing so fast. Towards the end we talk about where we think CrossFit as a sport is heading and what we think the future CrossFit Games Athletes will look like.

 

Where do you think it is heading? What do you think things will look like in 5 or 10 years?

 

It’s a blast to think about it. And I’m super grateful to be along for the ride.

 

And we’re super grateful to have you with us.

 

As always, thanks for listening.

 

Enjoy!

McG



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"Seek Death" w/ Tait Fletcher and Keith Jardine of Caveman Coffee


Wed, Aug 10, 2016


Use the code "SHRUGGED" when buying Caveman Coffee to save 10%



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How to Increase Your Aerobic Capacity w/ Chris Hinshaw - 220


Wed, Aug 03, 2016


How to Increase Your Aerobic Capacity w/ Chris Hinshaw



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TRAINING vs. EXERCISING - 219


Wed, Jul 27, 2016


One is not better than the other, but their is a difference (in our opinion)... are you TRAINING or exercising?



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How To Stay Young w/ CrossFit Games Masters Athletes Annie Sakamoto & Ron Ortiz - 218


Thu, Jul 21, 2016


w/ CrossFit Games Masters Athletes Annie Sakamoto & Ron Ortiz 



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Developing Explosive Strength w/ Cal Dietz and Dr. Andy Galpin - 217


Wed, Jul 13, 2016




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Talking Depth - The Psychology of Nutrition


Wed, Jul 06, 2016


Watch FULL DEPTH on BarbellShrugged.com FIRST!

This is the after show.



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How To Address Painful Movement w/ Dr. Dave Tilley & Dr. Dan Pope - 216


Wed, Jun 29, 2016




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Coaching Cues and Barbecues w/ Chad Vaughn & MIke Cerbus - 215


Wed, Jun 22, 2016




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Talking Depth - Goodbye Chris/ The Alex Maclin Story


Wed, Jun 15, 2016




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How To Get Someone To Eat Healthy w/ Thomas Cox of MealFit - 214


Wed, Jun 01, 2016


Ever try to get your family or friends to join you in eating healthy?  It's not easy.  Check out this episode for some ideas.



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Community, Coaching & Competing w/ CrossFit Milford's Jason Leydon


Wed, May 25, 2016


Jason Leydon coached his team CrossFit Milford to second place at the games last year.  On this episode he talks about building a strong community in the gym, how to manage competitors and your regular class athletes, and more.



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Rich Froning & Angelo Dicicco on The Power of Having Great Training Partners - 211


Wed, May 18, 2016


"I'd take good training partners over a great coach any day" - Rich Froning

Rich Froning is 4-time Fittest Man in the World and CrossFit Games Champion, as well as a member of CrossFit Games 2015 Affiliate Cup winning team CrossFit Mayhem Freedom.

Angelo Dicicco is the 1st 14/15 CrossFit Games Teen champion.

Both are from Cookeville, TN.



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Lindy Barber & Elly Kabboord from CrossFit Mayhem Freedom on The Beauty of Patience - 212


Wed, May 18, 2016


"Stay patient. Just because you don't have a pull up within your first month doesn't mean that you're failing." - Lindy Barber

Lindy and Elly make up 2/3 of the females on team CrossFit Mayhem Freedom.  On this episode they discuss the massive returns you'll get as an athlete if you can just be patient, training tips for female athletes... as well as their experiences being on reality TV game shows.



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The Separator Between Being Good and Being Great - 210


Wed, May 11, 2016


Professional gymnast and creator of the Power Monkey method Dave Durante drops knowledge bombs and speaks the truth on this episode... a must listen.



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Our Test for Strength: The Shrugged Strength Test - 209


Wed, May 04, 2016


Try out our new way to test your strength... http://www.ShruggedStrengthTest.com



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99 Problems But A Pull-Up Ain't One - 208


Wed, Apr 27, 2016


Trying to get that first strict pull-up?  Or get stronger at pull-ups in general?  Peep this episode!



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Talking Depth - NASA (part 2)


Thu, Apr 21, 2016


We discuss episode 2 of our new Series "Full Depth"



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Talking Depth - NASA (Part 1)


Thu, Apr 14, 2016


Enjoy some behind-the-scenes stories from our experience at NASA and continued discussion from the first episode of Full Depth: How NASA is Building Strength to Get Astronauts to Mars Part 1.

P.S. Don’t listen to this podcast until you’ve actually watched the episode! You’ll spoil it for yourself.

REIGN SUPREME!
-CTP



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Anaerobic Training for CrossFit: How to Nut Up and Ride the Pain Train


Wed, Apr 06, 2016


How to Nut Up and Ride the Pain Train



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Stop Obsessing, Start Enjoying: How to Be at Peace with Your Gains and Have a Hella Fun Time Training Again


Wed, Mar 30, 2016


How to be at Peace with Your Gains and Have a Hella Fun Time Training Again



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Coming Back From an Injury: How To Ease Back Into Training and Get Back on the Wagon


Wed, Mar 23, 2016


How to come back from an injury.



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Aerobic Training for CrossFit: How to Improve Pacing, Breathing & Recovery - 204


Wed, Mar 16, 2016


Everyone focuses on strength.  But have you ever spent time actually developing your aerobic capacity?  Doing so will help you in all areas of your training not just your conditioning.  Tune into find out how you can start improving your aerobic engine.

Want our help increasing your Aerobic capacity? Our new "Aerobic Monster" program is specifically designed to help you improve your aerobic engine so you can pace, breath, and recover better. Check out all the details at http://overtime.barbellshrugged.com



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Nutrition for Aesthetics vs. Performance vs. Health - 203


Wed, Mar 09, 2016


We debate the pros and cons of all the diets, nutrition plans and lifestyles that are popular right now and try to shed some light on how you might switch up your diet when eating for performance vs. aesthetics vs. health.



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The Bro Sesh: Hypertrophy and The Pump - 202


Wed, Mar 02, 2016




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The CrossFit Open is Coming! - 201


Wed, Feb 24, 2016


CrossFit Games athlete, CrossFit Regionals athlete, Olympic Weightlifter who is new to metcons, and CrossFit affiliate owner all talk about the CrossFit open!



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Drop Everything and Train - 200


Wed, Feb 17, 2016


We’ve had a few catchphrases over the years.

In the early days of Barbell Shrugged, I can remember scribbling, “Coffee, Tequila, Barbells” everywhere and on everything. It was silly, but also an effective way to define and state our mission. All we wanted to do was talk about training and have a great time doing it. And it worked!

The Window of Gains is a more recent example. It’s was still fun and on mission; but the goal was very different. We wanted to teach something practically and personally – With laughter.

That’s the challenge, right? There’s no shortage of theory and opinion in the field of sports nutrition. And yet, the world is overflowing with athletes who aren’t meeting their nutritional and performance goals. We have more available information than ever, so why should anyone be confused about what they need? Why should anyone argue for certainty of knowledge over action?

Our approach was to film a light-hearted show on the topic, and maybe slap a cartoon logo on the side of a shaker bottle. “People will see this and giggle,” we thought. “And then maybe they’ll remember that building a strong and adaptive body begins with a shake and a decent meal.”

This is the power of a phrase. A short, funny thing. It is a trigger. It is your spark. A real path of action, and results, and truly profound change. 

Time to d3&t

Yes, we’ve had a few phrases over the years. Some were funny, a few were even useful. But only one phrase has proven durable and real enough to serve as our default battle flag, our rallying cry.

It doesn’t look like much at first. It doesn’t even make sense – d3&t, what is that?

The name itself is very easy to explain. To d3&t means to, “Drop Everything & Train.” As it suggests, this is a call to action. Actually, our exact call to action. The “3” in the title points to 3 o’clock, our sanctioned training time. But all the real power here is contained in the depth.

Real knowledge is about taking action. And this particular action of “dropping everything” works at three distinct, body-strengthening, life-changing levels.

Begin and discover for yourself.

 

Level 1 – Establish the practice

There are countless ways your training could go poorly. There are so many variables at play, so many possible goals to chase, and like I said, there’s so much theory to consider.

And it’s true, you’re going to get lost and fuck up eventually, probably more than a few times. But this is the only way that you can truly learn. In time, and with enough of the fuck-ups, you’ll start to notice that successful training means nothing more than restarting and recommitting again every day.

On balance, you will have good days and very bad days. The weights will feel light, and sometimes immovable. And toughest of all, there will be moments where the entire world feels like a barrier between you and the barbell.

That’s when you’ll make the real decisions. Day by day, will you choose to drop everything? Will you do the work?

 

Level 2 – Focus your intent

Touching the barbell is always a plus, but still just a start. There’s still more that needs to drop.

You might guess that the plan is very important, and it is. But it can also be a big distraction in any gym or training space. There are many great programs, written by many amazing, highly capable coaches. But as map in your hands, that program isn’t worth much on its own.

Vision and earnestness do all the driving.

So, drop everything. Every distraction of your life. Every urge that tells you to try something new, or something else, or something fancier and more complex. Drop anything that serves to divide your intent.

Go ahead, you know the answer. The time is now. There’s only the barbell, this first lift of your training session. So give the moment all the focus it deserves. Give it everything you have, and pay very close attention to the results.

You’ll quickly discover that intent is almost everything.

3

 

Level 3 and beyond – Remove the expectations

If you want to achieve extraordinary results, focus your attention. Do not try to take on everything all of the times.

But with that, it’s important to say that even focus has its limitations. Consider that the world is filled with tremendously strong and fit people who don’t feel that way inside. They might win more races than they lose, or lift immense loads, but they can’t keep from chasing bigger results.

I don’t want to discourage you, the opposite is true. You should pursue a meaningful goal, something you. Don’t stop until you realize that goal. But you should also realize that the most powerful kind of action isn’t anchored to the result.

You’ve heard of Yoga, right? Sure, there’s the physical, bendy, sweaty, incense-infused kind of Yoga. But then again, there’s a more ancient, fundamental, flowing kind of Yoga. Something for the body and the mind. More of a verb than noun, I guess.

It’s called Flow, bliss, or even just happiness. It’s not a thing to get, but the natural byproduct of a still, trained, soothed mind.

It starts happening when you get lost in a book, spin thread, write, garden, or shoot baskets alone in the backyard.

It is the high that hits the runner mid-marathon, and it’s what you can experience at will in the gym as soon as you stop caring about how strong you look.

Drop everything.

That means the burdens of your daily grind, your attachments, and your expectations for what you must become and achieve. Let it go for a while.

Just load a barbell. Grab a weight. Move and fuck around. Play! Express your skills as efficiently as possible, without any worry or concern for how much you’re lifting or the work you’re not accomplishing. That’s it, the only trick.

Once you stop worrying about the result you can finally lift for yourself. This is an opportunity to get lost with the barbell, to have a deeply rewarding time, and to connect with yourself. You will leave those sessions with a steady and clear mind, which ultimately means you will be far more effective out in the world and with the people you love.

That’s what d3&t really means to us – It’s freedom through training. Live that, and you’ll do far more than break records in the gym.

Now, go train.

Chris



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New Years Motivation: Most Inspirational Moments on Barbell Shrugged


Wed, Jan 06, 2016


Most Inspirational Moments on Barbell Shrugged



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The Best of Christmas w/ Christmas Abbott & Barbell Shrugged


Wed, Dec 23, 2015


The Best of Christmas w/ Christmas Abbott & Barbell Shrugged



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Viewer's Choice: Top 5 Barbell Shrugged Episodes


Wed, Dec 09, 2015


ft. Cory Gregory, Andy Galpin, Eleiko, Window Of Gainz, Julien Pineau



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The Best of: Olympic Weightlifting


Mon, Nov 30, 2015


ft. Kendrick Farris, Justin Thacker, Diane Fu, Louie Simmons



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The Best of: Women of CrossFit


Wed, Nov 11, 2015


feat. Julie Foucher, Andrea Ager, Lindsey Valenzuela, and Jackie Perez



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The Best of Rich Froning on Barbell Shrugged


Wed, Oct 28, 2015


Some of our favorite moments with Rich Froning on the show.



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Episode 200


Wed, Oct 21, 2015




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10 Principles for Success with Lewis Howes from The School of Greatness


Wed, Oct 14, 2015


This week on Barbell Shrugged we talk with Lewis Howes, pro athlete, author, entrepreneur and host of The School of Greatness podcast. 



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The Gymnastics Episode: Perfect Human Movement w/ Nicole Zapoli and Summer O' Black


Wed, Oct 07, 2015


Nicole is on the CrossFit Gymnastics seminar staff and Summer is a student of Ido Portal.  This episode is all about getting better at gymnastics.



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Real Science, Bro. The Latest Strength Research w/ Dr. Andy Galpin - EP 197


Wed, Sep 30, 2015


Catching up on the latest in strength research w/ Dr. Andy Galpin



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No Leg. No Sight. No Problem. How Would You Adapt Your Training?


Thu, Sep 24, 2015


Highly recommend going to BarbellShrugged.com to watch the video version of this one!



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Old Man Strength: How Train Better With Age - EP 195


Wed, Sep 16, 2015


Who say’s you have to grow grey and weak with age? 

 

That’s what most believe. That after an early peak the body will wear and break, and lifting weights just won’t be very fun anymore.

 

But is that true, or does the descent begin the moment you stop having a good time?

 

There is a remedy, but the answer isn’t to train more intensely. There’s nothing for you to prove. 

 

With the love and support of family, and great teammates by your side, there will be no limits to your strength. 

 

 

And ultimately, your most productive and blissful lifting years will begin the moment you start having fun again.



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The Bench Press: You've Been Lied To


Wed, Sep 09, 2015


 In a community where the bench press is often overlooked we present you with some good reasons you may want to still include it in your training.



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Mind Gainz: The Psychology of Strength and Conditioning


Wed, Sep 02, 2015


How to up your mental game.  (Hint: people put way less importance on this than they actually should)



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Quit Rounding Your Back, Or You'll Lose All Your Friends


Wed, Aug 26, 2015


Why You're Rounding Your Back and How to Fix It



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How to Identify Deficiencies, Imbalances & Weaknesses


Wed, Aug 19, 2015


Part 2 of 2.



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The Energy System You're Probably Avoiding & Unknown Weaknesses Holding You Back - EP 190


Wed, Aug 12, 2015


As the saying goes, “When the student is ready, the teacher will appear.” And sometimes, he’ll show up at your front door dragging a heavy sled and chains.

To be coachable - to learn, adapt and break old barriers - you must be willing to get outside of your comfort zone, far away from your preferred pace and cozy routines.

Start right now with what you cannot do, with what you're afraid to do. Because sometimes, the only way to unveil true weakness and bust plateaus is to pull yourself through dark places. 

All of your questions, your doubts and fears, it’s time to burn them down and rise again, renewed, alive and awakened.



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The 3 Common Qualities Great Athletes, Coaches & Righteous Human Beings Share


Wed, Aug 05, 2015


Adopt these 3 qualities and you'll quickly go from low performer to high performer.



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500 Days of Squats w/ Cory Gregory - EP 188


Wed, Jul 29, 2015




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Strength, Transformation and Building a Body For Life w/ Bill Phillips -EP 187


Thu, Jul 23, 2015




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The Future of Weightlifting - EP 186


Wed, Jul 15, 2015


Part 5 of 5.



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What It Takes To Compete in Weightlifting w/ Travis Mash & Adee Zukier - EP 185


Wed, Jul 08, 2015


Part 4 of 5.



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How Weightlifting Can Change Your Life w/ Danny Soul


Wed, Jul 01, 2015


Part 3 of 5.



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Key Habits to Overcoming Obstacles in the Snatch, Clean & Jerk - 183


Wed, Jun 24, 2015


Part 2 of 5.



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The Best Way to Get Started w/ the Olympic Lifts - EP 182


Wed, Jun 17, 2015


Part 1 of 5.



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Pimp Your Pull-ups: How To Go From Pull-up Zero to Pull-up Hero EPISODE 181


Wed, Jun 10, 2015




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Programming For CrossFit Classes w/ Kenny Kane


Wed, Jun 03, 2015




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How To Add Mass To Dat Ass


Wed, May 27, 2015




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Post-Workout Nutrition: The Window of Gainz


Wed, May 20, 2015




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Fun Ideas You Can Steal From Us To Improve Your Strength Training


Wed, May 13, 2015




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Should You Go Hard, Easy, or Rest Today? w/ Brian Mackenzie of CrossFit Endurance


Wed, May 06, 2015




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The Future of Paleo: Where We Got It Right & Where We Overdid It w/ Robb Wolf


Wed, Apr 29, 2015




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174- Rich Froning Takes Over Barbell Shrugged


Wed, Apr 22, 2015


Rich Froning and James Hobart talk training, fatherhood, and poop.



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173- Why Your Mobility Is Not Improving w/ Roop Sihota


Wed, Apr 15, 2015


Why your mobility is not improving and what you can do about it.



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172- A Comeback Story w/ Maurice Clarett


Wed, Apr 08, 2015


Maurice Clarett is a former American football running back. During his freshman year at Ohio State University in 2002, he helped lead the Buckeyes to a national championship. In a widely unexpected move, Clarett was drafted on the first day of the 2005 NFL Draft with the final pick of the 3rd round (#101 overall) by the Denver Broncos. He is well known for unsuccessfully challenging the NFL's draft eligibility rulesrequiring a player to be three years removed from high school and for his tumultuous life outside of football, including his dismissal from Ohio State, several arrests, and later, imprisonment.



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171- "How You Feel Is A Lie" w/ John Broz


Wed, Apr 01, 2015




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170- Squat Every Day w/ Cory Gregory of MusclePharm


Wed, Mar 25, 2015




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169- Strength: A Way of Life w/ Dave Tate of EliteFTS


Wed, Mar 18, 2015




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168- 5/3/1: The Simplest and Most Effective Training System for Raw Strength w/ Jim Wendler


Wed, Mar 11, 2015


Creator of 5/3/1 Jim Wendler joins the show.  Scotch is involved.



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167- How to Erase Pain, Improve Mobility and Live Better in Your Body w/ Jill Miller


Wed, Mar 04, 2015




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166- Developing Mental Toughness and Becoming Unbeatable in Life w/ Navy Seal Mark Divine


Wed, Feb 25, 2015




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165- Setting Realistic Goals Regarding The CrossFit Games w/ Powerlifter AJ Roberts


Wed, Feb 18, 2015




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164- Interview w/ UFC Fighter Pat "Durkin" Cummins


Thu, Feb 12, 2015




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163- The Mindset You Should Adopt To Be Great In & Out of the Gym w/ UFC Coach Ryan Parsons


Wed, Feb 11, 2015




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Julie Foucher Interview - Reigning Supreme w/ CTP


Fri, Feb 06, 2015




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The Keys to Becoming a Successful Weightlifter Part 1 of 3


Thu, Feb 05, 2015




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The 3 Reasons Most People Struggle w/ The Snatch, Clean & Jerk Part 2 of 3


Thu, Feb 05, 2015




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What Your Weightlifting Program Should (& Shouldn't) Look Like Part 3 of 3


Thu, Feb 05, 2015




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162- Barbell Shrugged Interviews Tim Ferriss on Creating New Habits, Self Experimentation & Much More!


Wed, Feb 04, 2015




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161- Qualities of GREAT Coaching: What You Should Be Looking For


Wed, Jan 28, 2015




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160- What The Hell is So Cool About Obstacle Racing


Wed, Jan 21, 2015




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159- The 3 Things Most People Don't Know About Muscle


Wed, Jan 14, 2015




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158- The 1 Thing That Will Make You Better at Everything


Wed, Jan 07, 2015




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157- New Year's Resolutions: Do's and Don'ts


Wed, Dec 31, 2014




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156- 5 Key Habits Christmas Abbott Wants You To Form


Thu, Dec 25, 2014




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155- Part 3- Coaching is More Than Coaching


Fri, Dec 19, 2014


Part 3 of 3



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155- Part 2- What Goes Into Making The Worlds Finest Barbell


Fri, Dec 19, 2014


Part 2 of 3



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155- Part 1 - Why The Waffle Plays a Role In Your Strength Gains


Fri, Dec 19, 2014


Part 1 of 3



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154- How to Workout and Eat Healhty While Traveling


Wed, Dec 10, 2014




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153- How to Increase Physical Activity, Nutrition & Overall Wellness w/ Spartan Race Founder Joe De Sena


Wed, Dec 03, 2014




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152- CrossFitter Falls Off Cliff Into Fire and Lives to Tell About It


Wed, Nov 26, 2014




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151- How to Comeback from a Devastating Injury w/ CrossFit Games Athlete Lindy Barber


Wed, Nov 19, 2014




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150 - How We (and Diane Fu) Define Progress in the Gym


Wed, Nov 12, 2014




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149- How to Run Faster, Farther and Injury Free for Life w/ Dr. Nicholas Romanov


Wed, Nov 05, 2014


The most powerful experiences in sport are when you find common ground with someone from another world. These insights enable a much deeper, richer understanding of your own craft.

One of the best examples I can think of features our guest this week, Dr. Nicholas Romanov, the developer of the Pose Method of running. He was participating in a little back and forth Crossfit Journal interview with Greg Glassman and Louie Simmons of Westside Barbell fame.

Without a doubt, the entire series is worth a watch. Knowledge bombs abounds, friends. It’s refreshing to see such disparate figures agree on so much, especially when it comes to training. One of the more relevant points for most athletes and coaches is speed, or as Louie would call it, “Perfect speed.”

Dr. Romanov’s take was that strength work was not enough on its own, not for the athlete. If you were a high jumper, for example, grinding away to increase the squat wouldn’t necessarily help you jump higher, not unless there was a concurrent effort to improve your rate of force development.

Strength on its own won’t do you any good. You need it right on time, as close to instantaneous as you can get. That’s when you perform at your best. You need to develop your maximal AND explosive strength. It’s not enough to just complete the reps on your work sets. Regardless of whether the load is heavy or fairly light, move that barbell as quickly as you can possibly manage. This will keep your nervous system fine tuned and ready for maximal effort all year round. You’ll make the most out of your training.

What was Louie’s idea of perfect speed? Well, when you lift you must try to get from the start to lockout as quickly as possible. Until the rep becomes instantaneous you have to keep fighting for more speed. Always faster, faster, if you work at this you too can become incredibly strong. You can jump higher, and run better.

Read more of Chris Moore's show notes here: http://daily.barbellshrugged.com/776/



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148- Proper Strength Progression


Wed, Oct 29, 2014


this week on barbell shrugged we’re going old school. It’s just me, Mike and Doug talking training. We sort of geek-out on the topic of strength progressions. It’s a discussion that you need to hear if you want to become strong.

“What program do you guys think I should do? No matter what I try, I can’t gain muscle. I’m lifting 6 days a week, but still, my lifts are going nowhere!”

It happens all the time.

This week marks the 148th episode of Barbell Shrugged. That’s a lot, but I can promise you that I’ve been asked this same programming question at least 150 times this year.

The cycle repeats. People get very excited and motivated early on when it comes to training. I know the habits because I have been there before. You use three different colors of dry erase marker to graffiti the training goals across your whiteboard. Also, we cannot forget the name-brand gear, the crispy clean weightlifting shoes, or the finest lululemmon board shorts that money can buy. It all seems important enough, right?

All of that stuff is great, I guess, right up until you go window shopping for the actual training program. That’s how it usually goes, right? You click around on the internet, or ask around at your box, “What program are you guys doing right now?”

You end up doing whatever seems cool and exciting at the time. Forget reason, evidence and personal experience, this is more random chance silliness. How could you be surprised with a random or negligible training result?

You cannot.

You have a certain amount of years to pursue the development of your training career.

It’s like any other career path you would take. It comes in phases. For a few years you pay your dues and put in your work. Before long you’ll do well, but you always have to be learning and hustling to build your skills and keep your edge. That process doesn’t ever stop, not if you want to keep making progress throughout the progressively harder years ahead. You will climb and climb, with clear markers of progress all along the way. But then one day you’ll know things are getting a little too hard. You won’t be able to keep up that relentless edge. Retirement or a brand new challenge become what you need most.

Do you know what program hoping really is? It’s quitting a job 3-6 months in because the retirement benefits aren’t coming fast enough. Or, how about this? Would you ever consider working 2-3 jobs at a time? Probably not, but have you ever done more than one training program at once? Right, this sort of mixing and matching can be done with some experience, but you have to be really careful.

Most athletes are reckless in practice.

What everyone needs to understand is that strength is the result of intense, persistent and cumulative effort. Your $30 eBook or weekend long training seminar is worth little more than a pamphlet at the local job fair. You’ve still got to commit to something and do some real focused work if you want a real reward.

Strength is rooted in the fundamentals. Before you think about switching programs, make sure you’re sleeping 8-9 hours a night. Eat more real food. Make sure you utilize basic recovery methods, including sauna and message. It really does make all the difference. And when it comes to training, just try being there for a while at first.

Find a gym that has some strong members…And then be there, 4-5 times a week, every week for a year or so. You’ll always have a better understanding of training if you do that first. You can search for the secret sauce later on.

When you are ready to pick a training program, start with your needs and nothing else. What do you what to get really good at? What must improve? That will take the focus of your programming, along with a series of very similar assistance movements that will bring up your lifting skills quickly. It’s only then that the brand of progression becomes a critical thing.

To get really strong, you have to add weight to the barbell. At first you will do it weekly, or just about every time you come to the gym. Be patient, 5 pounds a week adds up. This is simple and linear, but you’ll be a lot stronger than you are now with zero fuss. It’s an amazing way to train. To skip this phase is foolish. If you do that, you’ll never reach your full potential. 

The only time you ever mess around with your progression is when the progress train stops. In that case, you rest for a while, eat some fattening food, and you come back at it. If you ever find yourself failing and failing again, then you know you’ve graduated. You now need to consider spreading out the loading to every other week, two weeks, etc. These styles of programs look more like undulating waves if you graph them out. The most ideal, in my view, is when you ramp up your work to a tough record attempt on week 3, then unload. That works so well it’s silly.

I would only recommend one other approach. It’s something I arrived at in my powerlifting training after years and years of trial and error. My wave was still 4 weeks. I still went for my really heavy record attempts on week 3. The last week was devoted to unloading work and recovery.

The difference is that week 1 was my second heaviest week, with target loads around 95% of my best. I then used my second week to restore speed to the barbell, explode through t 70-85% weights. That left me feeling explosive and bulletproof for my record attempts on week 3.

Those are just a few ideas. In truth, there are endless ways you could progress your strength work. I think you’d be wise to get yourself two books in the beginning, “Starting Strength” and “Practical Programming.” Both are authored by Mark Rippetoe.

You need those books. Learn all you can starting now, the rest will sort out. Just keep your barbells heavy.

Cheers,

Chris Moore



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147- Shutting Up The Voice In Your Head & Living Life With Purpose w/ Tony The Fridge


Wed, Oct 22, 2014


This 52-yr-old man strapped a 93 pound fridge on his back and traveled across the UK.  He's about to do it again in the United States.  You won't believe why.



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146- How Community Supported Agriculture Will Save Our Lives w/ Farmer Joe Pimentel


Wed, Oct 15, 2014


Pittsfield, Vermont is a small town of just about 400 people. You don’t notice much when you first pass through, apart from the beauty and unspoiled quality of the place. It’s a perfect spot for mountain hikes and star-gazing. The town itself is just a two-lane road dotted with farm houses and picture perfect Inn’s, hugged tight on either side by lush green mountains. 

One of the only stops is The Spartan General Store (at least that’s my unofficial name for the place). There's a small gift shop and grocery inside, but this is mostly a refueling spot. Breakfast plates come piled high with giant farm fresh eggs and thick slices of local bacon. Tall glasses of fresh pressed green juice act as the perfect recovery tonic for legs left for dead by 5 a.m. obstacle course climbs. 

By now you know this is no average town. This is the home of Spartan Race. The punishing early morning burpee sessions and mountain runs come courtesy of Joe De Sena, the highly driven founder and leader of the Spartan movement. The lovely eggs and green juice are made possible by the daily grind and passion of Joe Pumentei, or Farmer Joe as we know him. 

He is just the sort of guy you need to feed a growing Spartan army. He’s also having an amazing impact on local towns all over through Community Supported Agriculture (CSA). 

A farmer's job might not seem very impactful at first, but like most things it’s not what you do it’s how you do it. When it comes to farming, Joe brings a bright Boston edge. He and his wife were lured to Pittsfield by that other Joe and his Spartan crew. It was a chance to run their very own farm, according to their rules, and up to their very high standards. It’s clear that Sweet Georgia P’s is an amazing place. 

The food is great, but that’s not the only reason for Joe’s impact. It’s got much more to do with that edge. He’s up at dawn with his family every day. He drives endless miles to spread his CSA and product to every town in his 200 square mile territory. And most importantly, he never turns down an opportunity to bark loudly about the big problem here - Most people don’t know what real food is, and it’s slowly killing them. 

“Real” is a funny word in this context. Judging by the regulations that Joe is subject to, you would think he was harboring toxic waste, but no, in this case it’s just milk. Raw goat’s milk to be specific. Joe’s milk is alive. It’s teeming with all sorts of cultures and enzymes. The protein is super-duper high quality. The fat is full and rich, just what your nervous system needs. You’d be hard pressed to find a higher quality recovery and muscle building beverage. But the legal reality is that Joe must keep a warning sign posted prominently on his Sweet Georgia P’s property. 

“WARNING! Unpasteurized, raw milk can be hazardous to your health.” In just that one paragraph there were three references to baby or fetal damage/death, not unlike cigarette package warnings. Sneak that stuff over state lines and you’d be committing a felony, despite the fact that raw milk has been found to be a low risk food. The same thing goes for many local farmers and all they produce. Getting real food to market now-a-day’s is all uphill. It requires the fight. You could use some edge. 

Maybe that’s the right mindset. Most people know that they should be eating better quality food, especially when it comes to vegetables and common animal products. But that’s not always the decision that gets made. So, why not try a new motive? Why not call this a fight?

There’s a mighty industrial machine out there pumping out bleached milk, flavorless veggies, runny eggs from sick chickens, the list of sins is long. The machine is fed by our dollars. It exists precisely because our decisions haven’t been the best. But that doesn’t mean we can’t take action now. We have to start putting our money where it matters most - Back into real food. 

To those who would say local organic food is too expensive, Joe’s bright edge bites back, “Have you priced out cancer lately? It’s not cheap.” People need to understand the value of real food. They need to learn. They need access to great farm fresh products, so Joe’s work continues. He keeps up his grind and passion every day. He continues making his impact. 

If you want to improve the health of your communities, support local farmers and CSA programs when you are able. Seek them out. No, a few farmers will not make much of a difference. But if a few hook-up every few hundred miles or so they can build a supply network that really could make cheap, super nutritious food readily available to more people. That kind of movement could make a real difference in public health. 

Demand better quality in your food. Put your money where it matters most. The value will come right back to you in the form of better health and improved performance, just see for yourself. 

Joe, I had a blast. Keep up the good fight.

Cheers, 

Chris Moore



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145- Strength Training for Runners & Run Training for Strength Athletes w/ Nate Helming


Wed, Oct 08, 2014


On this week’s show, we take on a fresh new topic, at least for us - Running. That’s right, heel striking, to Pose or not to Pose, the importance of strength training for endurance athletes, we get into a little bit of everything. 

As you might guess, heavy barbells are no less beneficial to road warriors, even ultra-marathon wacko’s! 

We recently got a chance to chat with Nate Helming in between talks at the National Endurance Sports Summit in Princeton, New Jersey. Nate coaches out of San Francisco Crossfit, right alongside some of the best coaches on the fitness scene today. That list includes Kelly Starrett, Diane Fu, and Carl Paoli. He also shares his expertise on The Run Experience, a cool online training resource for runners. 

Maybe the guy’s just a little unassuming at first, but before our conversation I had no idea he was so skilled and polished as a coach and thinker. More to the point, his talks and running workshops at the Summit were interesting, well-paced and high-value for the audience. You have to take note of folk’s like this when you meet them, because that kind of pace and polish doesn't come cheap. These are skills you have to earn the hard way, over many years and endless repetitions. 

Nate’s central thesis is that a strong runner is a better runner, which is, of course, right up our alley. But it’s not a straight forward idea, at least not as much as you would guess. If asked, Nate will tell you that he doesn’t exactly know what it means to “run strong.” He just knows that more runners have to start acknowledging the health and performance benefits of heavy barbell training. You cannot push strength so hard that it becomes a competing training focus that’s clear. But you have to train with the intent of lifting more and more weight. You have to squat, pull, and push because it’s inherent functional. It teaches you just how you should produce force…quickly, efficiently. That translates to reduced injury risk and improved performance out on the road. 

Right, so that much is clear. If you want to improve your running, make sure you are constantly working on your mechanics under progressively heavy barbells. But the line is hard to draw. How much strength is enough? Well, it’s hard to say. There is a line, but something tell’s me that Nate has only begun experimenting with his methods. He will continue to surprise I’m sure as more of his data ripens, and he accumulates more coaching experience. 

So much for runners making their way towards the barbell, but what about the other way around? What do/should strength, and power athletes learn from the running world. Which of Nate’s methods might apply to you? Again, it’s hard to say. 

He does have one clear bit of advice for the strong amongst us who want to improve their running skills. “Be patient. Have some respect.” Anyone who has suffered for a decade or more in pursuit of barbell glory know’s that the skill of strength takes years and years to cultivate. 

Your body must be built up over time to serve that function. Think of endless little waves of construction work, new bundles of muscle proteins piled high and turned over constantly, year after year. Consider your adapted structure, your fascia and skeleton. Be in awe of what your fine-tuned and lightening quick, nervous system can do. The same is true of amazing runners and their earned form and adaptations. You don't know the work that's been put in. 

Consider optimal pose, the adapted foot and endless bands and chains of road forged connective tissue. These legs are likely slow and of the slow-twitch variety, but never kid yourself. To run at the highest levels is to suffer, immensely, daily. Don’t underestimate that strength. And more importantly still, don’t underestimate the benefits that would come to you if you would only work on your running, modestly at first and with respect. 

I must say, none of this is news to me. Nate is preaching to the choir. I've learned an endurance lesson before. 

Some twelve years ago I made my first visit to Columbus, Ohio to train with Louie Simmons of Westside Barbell. I had no business making the trip. At the time, I only had about $200 bucks in my checking account, just enough to pay for a week’s rent at the shittiest local motel you ever saw. But that was fine by me. One, there was a Waffle House located conveniently between my slum and the gym. The waffles and egg’s were cheap, the coffee and syrup, plentiful. But that was just my problem. I was a complete fat ass! 

I don’t mind saying so. I had built a life around this culture. “To be as strong as possible, do what is necessary. Grind you bones, stuff your face!” By the time, I made it to Westside I was over 350 pounds in bodyweight. Louie told me exactly what Nate would say today, had I been in similar form. 

We didn’t talk about advanced programming ideas, not at the start at least. And no, we didn’t talk about the latest tricks Louie was working on with his chain and band resistance methods. It was none of that. Louie’s first and best advice for me was to get in shape.

“Hey listen, dude. You know, lifting heavy weights is just like fighting…Am I right? You wouldn’t dare jump in the ring with a known killer, would you? No, not now! You gotta get in shape first! You gotta suffer for a while. There are a lot of repetitions that need to take place before you earn the right to fight the champ. So that’s you. You want to lift record weights? You gotta get yourself in proper shape first.”

Starting from that day forward I made hard sled dragging and sprinting a key component of my training, and it certainly paid off. The more time I spent conditioning myself, the stronger and more explosive I became. Even though, I was lifting maximum loads all the time for the better part of twelve years, I never wore down. I never had a serious injury. I owe that to Louie’s advice. I just wish I would have taken it earlier! 

Nate, I won't be experimenting with powerlifting and running anytime soon, but maybe we can hook up soon and share some training ideas. Who know's, maybe there's a runner inside me still.

Cheers, 

Chris Moore



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144- 61 Years of Training and STILL Learning w/ Dr. Fred Bisci


Wed, Oct 01, 2014




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143- How to Maximize Sport and Life Performance with Freestyle Movement w/ Carl Paoli


Wed, Sep 24, 2014


This week on Barbell Shrugged we are excited to welcome Carl Paoli back to the show. In case you missed our chat from last year, make sure to go back and check out Episode 84 of the podcast. 

 

Carl is always a pleasure to be around. He’s also an inspiring and well-grounded coach that is changing the way that we think about movement. He certainly changed the way I view gymnastics, elevating it from a Crossfit programming curiosity to a training element that I now consider essential to balanced, sustainable strength development. 

 

I’ve spent the majority of the past year doing handstand holds as frequently as possible. I have to thank Carl for that amazing insight. But there’s also one other giant insight that comes to mind when I look back on our conversations - Above everything else, Carl excels at occupying the common ground. That starts with a few realizations. 

 

First, the most important thing is to realize that no one has all of the answers, and no matter how confident a coach might be in their opinion, no one has a flawless approach. The very best accept that fact and use it as a fuel to drive their daily education and a continual refinement in their methods. To that point, Carl’s view serves as a balancing force. 

 

Christopher Sommer’s view of the competitive fitness world is that there’s only one way to do Gymnastics properly…His way (check out Episode 114). That’s fine, because strong voices serve to push the discussion forward. But still, we need to be careful with balance here. To Carl’s point, not every elite method is suitable for all athletes, especially those just embarking on this journey.

 

The second realization has to do with how the coaching itself is dished out. There’s a bias right now in the fitness community towards programming. A ton of value is assigned to the way things are done, and that is very important. However, it’s not the only thing. Far from it. What matters just as much, if not more, is why things are done. Specifically, the very best coaches aren’t necessarily the savviest or most complicated. Rather, they are the ones that can get their clients to understand why it is they’re doing what they’re doing. With that, you can accomplish anything you want in the gym. There’s no need in feeling certain. 

 

Carl, it’s always a pleasure, friend.

 

Cheers, 

Chris Moore

 

For more

 



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SPECIAL: Barbell Shredded Podcast (All the Details of our the Program)


Sun, Sep 21, 2014




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SPECIAL: Barbell Bikini Podcast (All the Details of our the Program)


Sun, Sep 21, 2014




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142- Training to Get Strong & Athletic (and Look Good Naked) w/ Jackie Perez


Wed, Sep 17, 2014


This week on Barbell Shrugged we welcome Jackie Perez back to the show. I don’t think you need to be reminded about Jackie, she’s hard to ignore for a number of reasons. But just in case, make sure you go back and check out Episode 124 of the podcast. Trust me, it’s a must see.

 

We learned a lot about Jackie the first time around, but maybe the most surprising thing was that, despite the glossy, well tanned appearance and strong social media presence, this girl works very hard for what she has. Jackie might seek out her fair share of recreation, but most of her time is spent training and coaching clients. 

 

There are quite a few online critics that seem to believe that what they see on Instagram is no more than a lucky roll of the genetic dice. But that’s not all that accurate. As Jackie will tell you, “Those people don’t notice the amount work I have to put in to look this way. You’re damn right I’m going to wear my bikini when I get the chance!”

 

Again, it’s hard not to love Jackie for her fun bite and flair, but she has a damn good point here. Genetically she’s doing just fine, believe me, but there’s a plan at work. Her training is well-thought out, progressive and performance based. Her diet is designed to appropriately fuel her training and her body. She doesn’t punish herself with long, grueling “fat burning” sessions on the treadmill. She doesn’t deprive herself of calories and food selection. Maybe most importantly, she understands that a few cocktails here and there go a long way towards relieving stress and improving recovery. 

Hater’s are going to hate, as they say, but that doesn’t change the fact that you still have to have a great plan in place if you want a result in the gym. Sometimes great bodies are born, that’s true, but more often than that they are built and earned. We can’t forget that.  

 

If you want to get as lean, you can’t turn to tricks, hacks and shortcuts. You plan for it. You take steps towards your goal daily, weekly, and monthly, just like you would if you wanted to increase your squatting strength or drop your Fran time. But that right there is a whole other issue amongst the critics. 

 

“Should someone that’s interested in improving functional fitness and performance even care about looks? Isn’t that a shallow, cosmetic goal for an athlete?” No, not at all. It’s true that looks where the focus for far too long, at the expense of function. But a big swing in the other direction is just as silly. In reality, these goals are intimately linked. Both are important. If you train hard, with a long-term plan, and you eat to perform, then you will feel damn good about the result. You will also start looking better and better, of course, which will likely make you feel damn good. That will really show in the gym when it comes to performance. 

 

Jackie, it was a blast hanging out with you again. Keep up that grind, Darling.  

 

Cheers, 

Chris Moore

 

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141- How to Become a World Champion Weightlifter w/ Travis Mash


Wed, Sep 10, 2014


Travis Mash



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140- From Miss United States to Mixed Martial Arts w/ Whitney Miller


Wed, Sep 03, 2014


This week on Barbell Shrugged we have the pleasure of chatting with Whitney Miller, “Miss United States” beauty pageant contestant turned MMA Fighter

 

That’s quite a transition, but then again it’s pretty obvious that Whitney is a highly motivated individual. She decided to give Brazilian Jiu Jitsu and boxing a try simply because it was, “The hardest thing I could do.” That’s an extraordinary, uncommon attitude for sure. 

 

If nothing else, Whitney understands better than most that progress comes for those who are willing to push past their current limits and perceived boundaries. You have to get well outside of your comfort zone in order to really improve, even if that means training and sparring against men. You can check out this pic of her applying a rear-naked choke to Joe Rogan. She also tossed an arm triangle on Michael Bledsoe during the filming of this episode, which might have been the first time he’s been choked since his BJJ blue belt ceremony back in 2008. No, this is not a lady you want to mess with. She will make you go unconscious! 

 

Whitney does a lot of training in order to pick up all of these new grappling skills, but she also spends plenty of time in the gym. Barbells have always been in the rotation, even during her pageant days. She preferred feeling powerful and strong. In her words, “I’m never going to be tiny and skinny with big boob’s. So, I’m just going to go out there and be completely who I am.” It’s hard to argue with that strategy for any competition. Whitney also has fun with alternative, functional training methods such asIndian Clubs and steel maces, mostly because these implements are incredibly effective at training the grip. All aspiring fighters should take note. The stronger the grip, the more likely you are to win a fight, any fight. Raise heavy barbells, and swing big clubs. You’ll be very glad you did. 

 

Whitney is doing exactly what she wants to do, which is awesome. That’s a message that sounds familiar.Travis Mash would be proud. But that said, living a life where you do what you want…what you value…is tough. When Whitney told her friends and family that she’d rather fight than compete in pageants, she received a surprisingly large amount of resistance in return. Her Mom couldn’t stop crying, and she said her Father would hardly speak to her. For them the proper, sensible thing to do would be to get a routine 9 to 5 job, or maybe take advantage of the good looks and land a gig in front of a camera at the local news station. Anything but getting punched in the face, right? 

 

For most that’s enough, but for Whitney being happy and feeling fulfilled means going out and doing the unexpected, painful, scary, awkward thing, the most difficult thing. As she says, “This is where you feel most alive. Far, far outside of your comfort zone.” I guess we can all do a better job of challenging ourselves, eh? Maybe we could stand to be uncomfortable a little more often.

 

You can check out more from Whitney on YouTube, including an awesome little feature on her transition from pageants to fighting. Also, make sure to follow her on Instagram and Facebook. I don’t think you’ll be disappointed. Whitney, best of luck with your training. We look forward to seeing you make your debut in the ring soon. 

 

Cheers, 
Chris Moore



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139- Positivity, Coaching, Comedy & CrossFit w/ Kenny Kane


Wed, Aug 27, 2014




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138- Neuroscientist & Masters Athlete Steve Platek


Wed, Aug 20, 2014


This week on the Barbell Shrugged podcast we welcome Dr. Steven Platek, Neuroscience Professor, Crossfitter and gym owner, contributor to Power Athlete Radio, and current member of the NPGL’s Miami Surge. Yeah, he’s a busy guy. 

 

Those are impressive credentials, but I actually didn’t know any of it at the start of our interview. I just knew that Steven was a really sharp guy, and yes, he was strong as hell. Earlier that day at the Las Vegas NPGL Combine he absolutely destroyed the deadlift ladder, lifting close to 4,500 pounds in total in less than 60 seconds, and finishing with a lift of 585 pounds. Not bad for a Master’s level Crossfitter, right? Really, it’s amazing. It was no surprise that Miami took him when they had the chance. 

 

There’s a clear niche for Master’s level competitors within this new sport of Grid. No, Steven and most Master’s level athletes simply cannot get away with the super-high training volume that some of his teammates and competitors require in order to make progress. A huge priority has to be placed on recovery, any older competitor who wants to stay in the game and remain strong has to accept that. However, Steven’s vast experience translates to a very high level of skill, especially in strength movements like the deadlift. Other teams in the NPGL should take note, you should have a Master beast on your bench just in case things get really heavy. 

 

Loads of people struggle to make progress in the gym, especially as they age and become more experienced. They have a plan, they work as hard as they can, but at times nothing improves. It’s frustrating, but the answer might be as simple as training less and spending more time on recovery. Just like Steven, back off and consider leveraging your valuable experience instead. Train smarter and more optimally, and you’ll get a superior result. The same thing goes for the manner and mindset with which you lift the barbell. Many lifters assume that you have to be very intense to be very strong. I myself assumed that Steven’s coach had to have been screaming and pushing him from the sidelines during that aforementioned 585 pound deadlift, but actually the opposite was true. His coach’s function was actually to keep Steve more calm and focused as the barbell got heavier and heavier, maintaining an optimal balance between arousal and performance. As Steve explained, this was a classic real world example of theYerkes-Dodson law, which basically states that arousal is a great thing for performance, until there’s too much of it. 

 

If you are an athlete that’s interested in performing optimally, you need to know just how much arousal is necessary for you. Will a little do, or are you a 7-cup of coffee type of person? The very best athletes know just how far to push it, and just how to modulate their sympathetic nervous system response to stress. The result is more fight than flight, you could say. If you find yourself getting far too excited and anxious ahead of training or competition, take note. You are more than likely out of balance. If you can do a better job of controlling that sympathetic response - if you can settle your mind a bit - you’ll perform much better. 

 

If you find that you’re still a little sleepy and groggy after a few cups of coffee, well, maybe you’re Jon North! That guy really loves his stimulants. He also believes 100% in himself, and what he’s capable of lifting, and his purpose. As Steven will also tell you, the mind is unfathomably mysterious and powerful. Your very first step towards success, regardless of what you're training and living for, is to believe in what you’re doing. Call it the placebo effect, call it magic, it doesn’t matter at all. If you can believe 100% in what you’re doing then magical things will happen. Thanks for the reminder, Steve. 

 

You can see hear more from Steven over at Power Athlete Radio. You can also follow him on InstagramTwitter, and Facebook

 

Cheers, 

 

 

Chris



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137- Tips for Getting Strong as S#*T w/ John Welbourn of CrossFit Football


Wed, Aug 13, 2014


Several months back the entire Barbell Shrugged crew called into the 50th episode of Power Athlete Radio. We had a blast chatting and bullshitting with the entire Crossfit Football crew, so I knew this interview with John Welbourn was going to be great. But I’ll be honest. I did forget just how big he is. 

 

At 6 ft 5 in and 310 lbs, this man is not your average Crossfit Coach. John reminds me of Tony Robbins’ larger, more athletic, Warrior/Mercenary brother. To borrow a phrase from the fantastic movie Shallow Hal, shaking that mitt of a hand really was like grabbing a bunch of bananas. 

 

Don’t get me wrong, there are some amazing people in the sport of fitness. Athlete’s are getting fitter by the day, while also getting strong enough to compete nationally as competitive lifters. That’s extraordinary. But that said, the world of the NFL is a few level’s up, to say the least. Just check out this video of John and his former colleagues warming up before a “WOD.” Your Fran time is awesome, dude, but I don’t think it’s going to be much help if you find yourself on the other side of the line from one of these real-life juggernauts.

 

John was an incredible Football player, but he’s an even more impressive competitor. Did you know that he competed in the 2008 Crossfit Games? It’s True! You can see an old video on John WODing right here. That’s a super-duper impressive feat for a guy that large. “Why didn’t he lose some weight so that he could be more competitive,” you might ask. The answer is that he wasn’t done playing professional football yet! That’s right. He went off to training camp just a few weeks after the Games, which for lack of a better phrase, really takes balls. 

 

I really enjoyed talking with John. It brought back so many memories of my own career, which had many up’s and down’s, but was an amazing time in my life. Just in case you were wondering, no, I was no John Welbourn. Not even close. But I did alright, and I did it with a bitchin’ haircut. But I also wanted to thank him for showcasing the most important strength lesson in his Crossfit Football programming. That’s this, listen closely - If you want to get really strong and maximize your result, you have to train appropriately. 

 

I know,  I know, the strongest people you can name train WestsideSmolov, Sheiko, whatever, so why not you? Why not do as the strong do? Well, because you have only been training a few years, not a decade or two. You don’t have the skill, the foundation, the muscle mass, or the recovery potential to take on such programming, so the only thing you’re going to get is frustrated, tired and hurt. The key to long lasting and enduring strength is to progress up to the intermediate and advanced levels ONLY WHEN IT IS REQUIRED! To be more specific, you should do the simplest possible thing until it stops working for you. Only then should you make things fancier and more complicated. 

 

That fundamental approach is baked right into John’s programming. If you are in need of some strength and power, but you also don’t want to give up an inch of your overall athleticism, you really can’t beat Crossfit Football. Give it a try, just be honest with yourself. Are you an Amateur, Collegiate, or Professional level athlete? You’ll truly know by the results you get. Be honest.

 

For more information on Crossfit Football, make sure to check out their website for ton’s of cool training information and a full list of upcoming seminars. You can also follow all the latest from the Crossfit Football team on InstagramTwitter and Facebook. 

 

Cheers, 

 

 

Chris



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136 - Common Training Myths Busted w/ Dr. Andy Galpin


Wed, Aug 06, 2014


This week on Barbell Shrugged we are busting training myths with our old college buddy Dr. Andy Galpin, Professor and Researcher at California State University, Fullerton. 

This is Andy’s third appearance on the show. We first got together to chat about muscle physiology way back on episode 19. Most recently, he helped us break down the science of mixed martial arts with the one and only Bas Rutten on episode 91 (this is also the show where Mike get’s kicked in the balls by Bas, a classic moment indeed). Those were both awesome shows, but this latest discussion was probably our best so far. Maybe we have the combination of Glenlivet and the bright California sunshine to thank for that. 

After a bit of catching up we got right into some training myths, starting with a common misconception in the fighting community. These athletes are a lot like Crossfitters, in that they are very driven. They train very hard, and they generally do everything they can to improve performance. Effort isn’t the problem. The real issue is that they don’t really plan for a rest properly, and they don’t understand fatigue and cumulative stress. For them, more is just better. There is one speed - Train as hard as possible no matter what, “or else you’re a pussy!” 

Of course this isn’t true at all. Andy’s currently working closely with MMA athletes to educate, as well as help them to train more effectively and recover more quickly so that they can maximize fight performance and reduce their risk of injury. 

A fairly simple scientific tool that Andy has utilized with these fighters is the force plate. In a highly objective way, Andy can point out the data when an athlete produces force at a less than optimal rate. In other words, he can show the athlete exactly when they are moving, “slower than a middle school girl.” Sure, many of these folks are really strong. They are tough, bulletproof with big lungs, but they are slow and it’s killing their performance. If you only did one thing in the gym, you would try and get faster. Speed kills, in just about every sport. 

All lifters and competitive fitness athletes should take note of Andy’s advice for fixing this problem. “If you’re getting tired during your speed work, then you’re doing it wrong.” Cut the reps and start performing every repetition with the explicit goal of moving absolutely as fast as you can. In many cases this coaching point was good for a 20% improvement in force production, which amounts to a significantly more damaging strike. Write this little pearl down, friends. Before you do anything else, consider doing less, going faster, and training more often. 

Sure, “More is better” and “tired is good” are common misconceptions amongst fighters, but the actual myth busting on this show didn’t really start until we began out chat about nutritional supplements. On the top of that list, as always, is Creatine. Despite huge volumes of research supporting its use, many people still have the wrong idea about it, which is frustrating. First thing’s first, you can think of creatine as if it were the fifth macronutrient right next to carbohydrate, fat, protein and alcohol. Having an abundance of this energy substrate in the muscle does significantly improve performance, there is no doubt about it. Creatine also manages to do that without any known side effects, including the classic fretting over water retention (Myth!).

The simple truth is that you will be a more powerful athlete, for longer, if you take creatine. Also, this is currently one of the most heavily researched supplements for improving overall mental acuity and long term mental health. Just consider the work being done on Parkinson’s disease, which is extraordinary. If you aren’t taking it, you probably should be. Once you start, you probably should;t stop, as cycling on and off is completely unnecessary. Remember, it’s better to think of creatine as a nutrient, not a drug. Nutrients aren’t the sorts of things you cycle off of.

Another classic training myth is the function of lactic acid in muscular fatigue. Andy brought us up to speed with the truth. As it turns out, this particular myth is rooted in a 120 year old hunting journal, where elevated lactate levels were observed in killed, bagged deer stags. The easy observation to make was that these increased levels had to be associated with fatigue. That sounds reasonable, but as Andy will tell you, it’s complete fiction. The truth is that lactate is possibly the single most-preferred fuel source in the human body. It also actively works to hydrate tissue and reduce acidity by capturing and shuttling hydrogen ions down the metabolic pipeline. That’s a very big deal. 

No, lactic acid is not your problem. That much Andy is sure of. Now, when it comes to explaining what does actually cause fatigue? Science has some ideas, but the truth is that we still don’t know. I guess Andy still has some work to do to keep him busy around the laboratory. 

One of the final, big myths we take on in this episode is all about muscle mass and endurance. You’ve no doubt heard those old time, unfounded concerns that athletes who strength train will only end up muscle bound and immobile. We know that this is silly and untrue. Some of the fittest, most mobile human being's alive train with really heavy barbells, just about all of the time, and they are huge! You just have to make room in your training regimen for some structured mobility work, the fix is that simple. Work at it and you’ll improve. Ignore it and you’ll get worse. Who knew? The same thing can be said of muscular endurance. Metabolism occurs in the muscle tissue, so having more of it can only improve one’s endurance potential. In that light, the classic fighting myth that being too muscled only makes you get tired more quickly…Yep, complete bullshit. That is, unless the athlete in question never works on their endurance. Remember, you get back what you put out. 

For more from Dr. Galpin make sure to follow him on Instagram and Twitter. You can also check out his faculty page here if you want to learn more about Andy’s research and academic work. Andy, we’ve got to make this at least a once a year kind of thing, buddy. It was great to see you again.

XOXO, 

Chris



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135- Transitioning from CrossFit to Weightlifting w/ Aja Barto


Sun, Aug 03, 2014


This week on Barbell Shrugged we have the pleasure of welcoming the big man, Aja Barto back to the show. In case you missed it, make sure to go back and check out his last appearance on Episode 76. It’s always a great conversation. 

 

We caught up with Aja at the 2014 USA Weightlifting Nationals in Salt Lake City, Utah. Our chat came before his turn on the platform, but I knew he was going to put up some large numbers. Just look at his recent training. At 6 foot 5 inches and 220 pounds of bodyweight, Aja has put up a 250 pound strict press, a 520 pound back squat, a400 pound squat jerk, just for starters. That’s very impressive. I wasn’t surprised to hear that he later snatched 310 pounds and clean and jerked 352 at the meet. Hey, not too shabby for a Crossfitter, right?

 

It actually might be more accurate to call Aja a Weightlifter, at least for the time being. He made news earlier this year when he decided to sit out the 2014 Crossfit season in favor of pursuing Weightlifting full-time. His reasoning was simple, “I just decided I wanted to see what I could do if I completely dedicated myself to it, without having the interference of burpees and box jumps.” 

 

Interference might actually be too strong of a word. The truth is that Aja has made a really strong run in competitive fitness for several years in a row now, ascending from Crossfit rookie to three-time Games athlete in relatively short order. But despite that success, he ran into the same problem that just about every other athlete comes across eventually - Progress started getting really tough. The easiest gains were long gone. 

 

As Aja saw it he had two choices. First, he could spend another year beating himself up with tough METCONS in hopes of moving up a spot or two at the Games, but he’s the first to admit that it probably wouldn’t have made that much of a difference. The alternative was to switch gears. Instead of another year of the same old thing, Aja decided to commit himself to getting really strong, to refining his technique, to seeing just what he’s capable of on the platform. It’s a wise move. He’s definitely stronger, and will probably end up being much fitter in the long-run, should he return to competitive WODs. 

 

Between you and I, I do hope he does make a return. He’s just too much of a beast not to. But the return might come in some other sport all-together. Sure, he could do proper Crossfit again, but I was thinking he should try something a little different this time. Something a little more powerful, shorter in duration, and befitting a behemoth of his size. Yeah, I was thinking he should actually give the NPGL a try. I guess we’ll see, right?

 

For more from Aja, make sure to check out Behemoth Crossfit. You can also follow the man and his monster lifts on InstagramTwitter, and YoutTube. Aja, it was great to see you dude. Take your time with the Weightlifting. I don’t think we’ve seen your strongest work yet. 

 

Cheers, 

 

Chris



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134- Kevin Ogar: Life After The Injury


Wed, Jul 30, 2014


This week on Barbell Shrugged we are honored to be joined by Kevin Ogar. Just in case you aren’t aware, Kevin became well-known after fracturing his spine at a competition in January 2014.  

 

It’s only been six months since that devastating, notorious injury, but Kevin seems remarkably recovered, at least spiritually and emotionally. You should have seen him smile wide when he was telling us about the bright white Stacie Tovar shorts he was wearing underneath his pants. “Yeah, I’m actually wearing them underneath here. I heard she was going to be over at the Barbells for Boobs tent…I thought I would challenge her to a booty-shortshowdown.”

 

That group has been so supportive and caring for Kevin and his family these past few months, causing a bit of a stir at their Crossfit Games tent would be the least he could do in return. Also, it would just be a good time. That’s one of the lesson’s that Kevin has taken away from the injury. “Now that I’m in a wheelchair I really like to push the limits of what I can get away with.”

 

It’s hard not to love that attitude. I must admit, I’m not sure I could keep that perspective, especially after such a freak accident. That’s really all it was, a freak thing on an otherwise routine set of snatches. An off catch with a modest load. A dumped repetition that changed a life forever. The question has been begged over and over by now, “Is Crossfit dangerous?” But Kevin flatly denies that. It was more about the angle, the odd timing, the one in a million shot that did the breaking. In truth, he’s one of the rarest of patients. Most injuries of this sort are attributed to skiing accidents, vehicle crashes, and other sorts of routine activities where the risk is more widely known and accepted. But this is different. In fact, it’s hard to identify another case like Kevin’s at all. The injury was anything but an inevitability.

 

Our conversation started to turn visceral and raw when Kevin began to describe how the injury felt. At the moment of fracture his nervous system went into extreme shock and alarm. His whole body burned with pain and sharp electricity. I just sat there as he spoke, quivering a bit, growing more and more queasy by the second. I couldn’t imagine the feeling, and I couldn't respect the guy more for what he has endured. 

 

Eight Dilaudid fueled, motionless days followed the injury. At first the doctors didn’t want to lose Kevin to shock and blood loss. Next up was the intense spinal surgery that would place his back into alignment. The approach was from the side. The ribs were split and dislocated. His organs had to be removed and his entire core reassembled. “That surgery has a 35% survival rate.” That only made the weight of this injury all the more heavy. I could hardly stand the thought. 

 

Despite the dangers and risks, Kevin couldn’t have had a better surgical outcome. Still, he know’s he has a battle ahead. “They say the chances of me walking again all on my own are less than 1%, but I’m the king of small percentages. I'm 3% of the world's population as a Ginger 3%. I have blue eyes, which means I’m 1% of that population…So, I like small numbers.” 

Kevin began his rehab by facing his first big physical challenge, getting upright in a wheel-chair. “I know it sounds easy, but it’s so hard. It feels like you’re sitting on top of a balance ball, only imagine if your leg’s didn’t work.” Still, he did it, and he’s still at work. What remains of his core musculature has begun to adapt. His nervous system is reinervating and adjusting in astonishing ways. Hell, the guy still manages to have a six-pack, despite the damage. 

 

No, there are no guarantee’s here for the recovery effort, but there’s cause for optimism. Who know’s what technology will come in the coming years. For paraplegics and spinal cord patients who are able to keep their bodies strong and fit, anything could be possible. If you can remain resilient, tough, and hard to kill, then you should feel optimistic. Kevin’s got that written all over his face. His happiness and positive outlook are true. 

 

Kevin is training as hard now as he ever has, but the goals and outlook have obviously changed immensely. It’s no longer about maximizing strength and fitness, it’s more about not sucking so bad at life in general. It’s about attacking weaknesses, which now include showering, going to the bathroom, and getting back up into his chair after a fall. Sled pulling, prowler pushing, dumbbell work, gymnastic drills, it all has a place in his regimen. 

 

That’s where the biggest lesson of Kevin’s story shines through, I think. Progress on the small things is incredibly rewarding. Consider going back and working on the basics. It might be your posture, your foot position, your timing, whatever. Remastering it will be one of the most rewarding things you can do. If you get injured, do not stop. There’s always something you can still do. So do it! Something is better than nothing, always. And who know’s, this enforced change might just be the best thing for you. For once, you might be forced into doing something new, something necessary. You’ll have to develop and utilize new tools. That’s always a good thing. 

 

I don’t think there’s a limit to what Kevin can achieve. He might walk again, I hope. But he’s definitely not going anywhere. He will keep finding new ways to train and compete as an adaptive Crossfit athlete. He’ll keep working to share the message of fitness with other patients, bringing the support and community that have made such a difference in his life since January. 

 

Revelry, revelry, you have our full support, Kevin. There’s no limit to what you will achieve. 

 

To learn more about the cause and support Kevin’s efforts, make sure to check out KevinOgar.com. You can also follow him on Instagram and Facebook in order to stay up to date on all the latest developments. 

 

Thanks, Kevin. It was truly an honor to meet and chat with you. 

 

 

Chris



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133- CrossFit & NPGL Athletes Sam Dancer and Danny Nichols


Sun, Jul 27, 2014




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132- Dmitry Klokov Training Advice


Wed, Jul 23, 2014




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131- Talking Strength w/ Chad Smith of Juggernaut Training Systems


Sun, Jul 20, 2014




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130- Kendrick Farris: Learn From My Mistakes, "Be Better Than Me"


Wed, Jul 16, 2014


This week on Barbell Shrugged we are joined once again by the one and only Kendrick Farris, two-time Olympian for USA Weightlifting, tattoo aficionado, part-time comedian and all around amazing dude. 

 

Just in case you missed Kendrick’s first two appearances on the show, make sure you go back and check outepisode 55, as well as episode 76. Trust me, you never want to miss out on what he has to say. 

 

Kendrick always gets us fired up when he speaks, but it’s quite another to actually see Kendrick lift. Imagine, a man his size easily tossing almost 500 pounds overhead, or easily squatting 550 pounds rep after rep. It’s incredible. On the world stage this guy is as strong as any lifter his size, period. The Olympics are always a really tough competition for the United States, sure, but I for one can’t wait to see Kendrick on the Rio platform in 2016. The Barbell Shrugged crew will be right there in the stands, sipping Caipirinha’s and cheering him on as loud as we possibly can. 

 

To get that damn good, you would think Kendrick has sacrificed everything for the sport of weightlifting. It wouldn’t surprise you if he came off as obsessed, hyper-competitive and all that. But the truth is that he lives a remarkably balanced life. Kendrick’s Instagram feed is not just a showcase for his lifting prowess. It’s mostly pictures of friends, family, and more than a few tattoo sessions. He’s the type of guy who loves and shares openly. He wants you to be better than him one day, which is probably exactly why he’s such an amazing lifter. Attitude is everything. 

 

Kendrick doesn’t compete to impress anyone, especially not himself. He’s just interested in learning what works best for weightlifting. Sure, dominating the platform is the ultimate goal, but only because it creates a platform for Kendrick to inspire, teach, and share his remarkable point of view on lifting and living. It also gives him the opportunity to meet the best coaches in the world, to mix and share ideas, and to push the community forward. 

 

Between Kendrick and the lovely Diane Fu there’s never been a better time to learn the sport of weightlifting. They both have such an amazing, open attitude to coaching and sharing information. Their seminars really are some of the best coaching experiences you could hope to have, really. 

 

You can check out dates for Kendrick’s Bless the Gym Tour here. Also, if you want some Diane Fu in your life, check out her event schedule. You’d be silly not to go, especially when they coach together. Do it! 

 

If you want a summary of Kendrick’s wisdom look no further than his attitude towards weight and diet. Lifters often obsess about cutting weight before a big competition. The rationale is clear enough. If you can cut hard, then regain weight after weigh-ins you will have a clear competitive advantage over the other folks in your weight class. And that’s true, but more often than not the cut leaves you feeling like shit. This is what happens when you spend more time thinking about the competition, forgetting what it is that’s best for you. Likewise, diet is cool and all, but there’s no sense in obsessing over it. The details, demands, and strict food limitations aren’t necessary. That’s time and effort that could otherwise be spent with the barbell, which is a far better way to become a great lifter. Does Kendrick eat Paleo? Does he have a personal chef or catering services provide him meals? Hardly. He seems to spend most of his time crushing bags of trail mix in between training sessions. It’s not ideal, but he seems to love it. Maybe that’s the only dietary detail that matters. 

 

Get with a great coach, or two, or three. Move efficiently, but find out works best for you. There are no hard rules. Do your thing. Refine it. Put together a long-term plan and be patient. Train hard, and with a community of great lifters. Eat what you need to eat. Weigh what you’re going to weigh. Be the strongest possible version of yourself.  

 

If you want more Kendrick in your life, make sure to follow him on Instagram. You don’t want to miss any of his pancake sessions or heavy squat workouts, trust me. You can also follow him on Facebook and Twitter

 

Bless the gym!

 

Cheers, 

 

Chris Moore

 



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[Road To Regionals]


Tue, Jul 15, 2014


Info on our Road To Regionals programming.



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[6 Month Muscle Gain Challenge]


Tue, Jul 15, 2014


Info on our upcoming 6 Month Muscle Gain Challenge.



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129- Do What You Want. How To Live a Strong Life w/ Travis Mash


Wed, Jul 09, 2014


This week on Barbell Shrugged we are joined by the incomparable Travis Mash, high level strength coach, world champion powerlifter, and to be honest, one of our absolute favorite human beings in the entire world. 

 

If Travis’ name sounds familiar it’s for a good reason. This is his second appearance on the show. The first time around on episode 97 we got the chance to talk about the barbell and all of the life lessons it has taught us. As good as that show was, I think that round two is even better. Really, this might be our best strength discussion to date.

 

For me it’s easy to see what makes Travis such an incredible coach. First, he is incredibly kind and empathetic. Right when you meet him you feel like you’ve known him all along. And when you see his work you realize just how important it is for a coach to build strong relationships with their athletes. That connection makes extraordinary strength possible.

 

He’s kind, but he’s also been around for a really long-time (it’s OK, we’re all getting older together). He’s performed at a very high level in both weightlifting and powerlifting for many years, has even made a run at national level bobsledding. More impressive still, he’s been coaching athletes and directly applying that hard-earned wisdom for over fifteen years. So, when Travis makes a recommendation on how you can get stronger, you listen. 

 

This show was running over with but nuggets and pearls, but a few super useful lessons jump right out at me. First, competitive fitness athletes still have a lot they could learn from powerlifters and bodybuilders. One of the best examples is the row. Above any other assistance movement, this is what the average Crossfitter needs most of all. Barbell rows, chest supported rows, one-arm pulls with a super-duper heavy kettlebell, any kind will do. It hardly matters, as long as they are done often. Forget what you’ve heard, there’s nothing more functional than adding pulling power.

 

Lessons, lessons, how about the importance of patience? If there’s one key mistake that’s keeping a lot of people weak it’s this - They don’t give the adaptations time to set in! They start out on a mission to get strong, because that’s what they need most of all. But they freak out when results don’t come immediately, or when their WOD times fall off a little bit. 

 

This is all by design. 

 

Real strength takes time. As Travis will tell you it’s a lot like working a blue collar job, like a construction gig. At first the work is just too much. You’ll hate it, no doubt. Recovery will be a struggle. You will feel like shit while everyone around you runs around like the work is no big deal. That’s when you need to hold on and be patient. 

 

The secret to getting really, super-duper strong is allowing that adaptation to take hold. You have to fight for it. The training should be really hard, but just like a bulletproof and sun-hardened construction worker, you need time to get used to it. 

 

Be patient! Find great programming and stick with it, don’t jump around. You will get faster, more efficient, and strong as hell as soon as you earn it. You just can’t be afraid of walking through hell first. Take your ass-beatings first, that’s the only way this critical and enduring adaptation can take hold.

 

The final lesson for those looking to get really strong is this - you have to conquer the fear of lifting really heavy weights. You have to have the courage to put weight on that barbell. That’s why having a great coach like Travis is so important. You need someone, as he would say, “…To call you out when you’re being pussy.” You also need to surround yourself with great training partners who are much stronger than you, just to change your standards.

 

If there’s a secret to training at a place like Westside Barbell it’s just that. Programming matters. You need certain tools and ideas. But never underestimate the power of a brutal training environment. These place are less like gym and more like iron forges. The whole point is to raise the expectations under pressure. 

 

That’s also the whole idea behind Travis’ top secret chain squatting program. There’s actually no secret to it. It works because it breaks down the fear. You start to get used to the way really heavy weight feels, and in time you start to believe that you can actually lift it. Once that belief starts you begin to train harder and without artificial limitations. And once that happens, watch out. There’s no telling what you might be able to lift.

 

For more from Travis Mash and the coaching services he offers make sure to check out his website atMashElite.com

You can also find him on YouTubeTwitter and Instagram for some awesome strength videos and training tips.

 

Travis, we’re lucky to know you, dude. When can we go for round 3? 

 

Cheers, 

 

Chris Moore



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128- Beyond Training: Mastering Endurance, Health, and Life w/ Ben Greenfield


Sun, Jul 06, 2014


This week on Barbell Shrugged we chat with Ben Greenfield, former tennis player, water polo athlete, and bodybuilder turned biohacking ironman, endurance coach, author, blogger, and podcaster.

That’s quite the resume, right? 

Ben’s got plenty of interesting things to say, which is no surprise given his experience and wide-ranging creative pursuits. He can certainly talk training and human performance with the very best, but it was his perspective on general health that grabbed my attention initially. 

Ben is the author of the excellent book Beyond Training: Mastering Endurance, Health, & Life, which is amusing, because as he will tell you devoting huge chunks of time to sitting in front of a keyboard and writing extensively about health is one of the absolute unhealthiest things you can do. Extended promotional book tours and frequent promotional travel are certainly no better. 

That’s bad, but did you know that intense exercise can be worse in many ways? As Ben will tell you, competitive athlete’s and WOD junkies don’t typically worry about metabolic dysfunction or obesity risk, but they are often chronically inflamed, their hormonal levels are usually disturbed, and their markers of immune system strength and circulatory function are typically far more out of whack than those of the “out-of-shape” general population. 

This is not meant to discourage anyone. It’s just a warning. If you’re willing to do the work that it takes to be an amazing athlete, then do it! There’s no question that it’s worth it. Just take the lesson from an awesome coach who’s seen it all. More is not better. 

If you want to both perform better and enjoy a high quality of life and health, then be willing to go above and beyond. Get your data. Monitor all key biomarkers very closely so that you can keep that high performance, meat powered hot-rod of yours tuned-up and running on all cylinders. Get as much information as you can, find your problems early, then act long-before your body begins to show those inevitable signs of wear and tear. 

As cool as performance might be we don’t want to sacrifice out health and well being for it. We don’t want the wear and tear. But luckily there are some pretty quick and easy fixes, starting with making your living conditions as natural as possible.  

Work and writing are great, but you really should be standing as often as possible. Move more. Stop what you’re doing for just a few minutes and go find something heavy to lift. Even a quick break for a few fast repetitions can work wonders. 

When it’s time to train, train very hard, but do not beat yourself up with exercise. Go for the minimum effective dose that’s required for you to make progress. Afterward, get the rest and recovery you require, and for crissakes, eat plenty of real, nutrient dense food. 
If you’re into supplements, Ben’s list is a pretty damn good one. For those pushing the endurance limits, d-ribose can be great for supporting ATP production. An essential amino acids supplement, MCT and caffeine right from a proper cup of coffee also go a long way towards supporting optimal performance. 

If you’re feeling sore and knotted up after you put the barbell down, then invest in some soft-tissue massage, or at the very least, make time to roll around on a foam roller hard a few times per week. Your beat-up and agitated muscle fascia and on edge nervous system will reward you generously with improved function and recovery. You might also consider monitoring your Heart Rate Variability (HRV), which as we learned withJoel Jamison on episode 120 of the podcast, is a tremendous way to keep tabs on your accumulating stress levels and choose the optimal time to train. 

Yeah, training can be tough. But we can still push the limits and live awesome, pain free, healthy lives. It just takes some additional work, that’s all. A bit thanks to Ben for sharing his perspective. 

For more great information from Ben Greenfield, make sure you check out his website atBenGreenfieldFitness.com. You can also find more great content and training tips on his YouTube channel, as well as on Twitter and Facebook

Cheers,
Chris Moore



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127- Lindsey Valenzuela: CrossFit Games Athlete and NPGL Athlete


Wed, Jul 02, 2014


This week on Barbell Shrugged we have the pleasure of welcoming Lindsey Valenzuela to the show, professional fitness athlete and current member of the Los Angeles Reign

 

Lindsey is in an incredible position. First, she’s one of the very first women ever to sign onto a professional fitness team. Better yet, the Reign, and all other founding members of the National Professional Grid League, are actually coed. 

 

That’s right. For the first time there is a mainstream professional sports league featuring women and men competing together on the very same field, or in this case, the very same “Grid.”

 

In competitive fitness, right from the start, men and women have both received equal spotlight and attention. The same can’t said for any other professional sports league, or quite frankly, our culture as a whole. Despite our progress, most playing fields are anything but level. 

 

The truth is that women and men are equally capable when it comes to moving heavy barbells, crushing races, and entertaining an arena full of cheering fitness fans. Also, as Lindsey herself pointed out, those incredibly fit, powerful and beautiful ladies - the coed angle - might just be the NPGL’s secret weapon when it comes to breaking into brand new markets. 

 

That’s really the most exciting part of this entire movement. Consider the classic sports fan with their weekend fantasy leagues and pick-up games, or maybe the aspiring young athlete who might not fit in or dig traditional sports like Football, Baseball or Basketball. Think of the influence an athlete like Lindsey could have on the average young girl who’s seeing a strong, successful woman slam barbells in front of a packed arena for the very first time. 

 

That’s a damn incredible thing, indeed. 

 

In all fairness it’s too early to know. There are no guarantees that the Grid thing will catch on. But it just might, and that could mean an incredible future where Eleiko barbells start arriving under Christmas trees during the holidays, right alongside shiny new bicycles and video game consoles (one can hope!). It could also mean waves of brand new, inspired clients pouring into local gyms and boxes, which is great for absolutely everyone. 

 

That’s really the main point now. There’s no room in this movement for a scarcity point of view. It’s time that we stop trying to compare Crossfit and the NPGL, because really, they  are fundamentally different things. 

 

As Lindsey points out, “Crossfit is about finding the fittest men and women in the world, period. The NPGL is all about putting on a show. It’s spectator friendly. It’s fast moving. It’s entertainment, like the NBA or NHL.”

 

She nails the point, concluding, “The Crossfit Games are basically like the Olympics. There are players who play in both - The NBA and the Olympics, for example - But nothing can replace the Olympics.” 

 

We agree. In our point of view the emergence of professional fitness can only create more great opportunities for athletes, coaches and business owners. That’s really all that matters. 

 

To learn more about the NPGL make sure to check out our interview with league founder and CEO, Tony Budding. We also had a great chat with NPGL President Jim Kean, where we talk all about the technology and future of this brand new sport. 

 

For more Lyndsey, make sure to check out her website at B3LV.com. You can also follow her on Instagram,Twitter, and Facebook at @LiftLikeLindsey. 

 

Lindsey, please keep inspiring folks and kicking ass! We look forward to seeing it all unfold. 

 

Cheers, 

 

Chris Moore



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126- Supplements, Unconventional Training Tools, and Spirituality w/ CEO of Onnit Aubrey Marcus


Mon, Jun 30, 2014


Aubrey Marcus might have the most interesting title of any Barbell Shrugged guest to date.

You can call him a spiritual experimentalist, human optimizer, unconventional fitness junkie, and warrior poet. He’s also CEO of Onnit, a unique human performance company which sells performance and health supplements, as well as some novel training tools. They also make some pretty righteous YouTube videos, including this jewel with Joe Rogan.

Watch that video right now if you’re in need of a motivational kick in the ass!

Aubrey’s interest in human optimization began during his basketball career. With the help of his step-mother, a naturopathic doctor, he was able to experiment with all manner of supplements and develop a regimen to aide his performance on the court. That’s really a huge advantage, especially when you consider that most young athletes are 100% uninformed on the topic. They are completely subject to marketing spin and are left to experiment on themselves, which is obviously less than ideal.

First things first, before you invest and consume any supplements, make sure you do your research. Read all you can on the topic. Visit websites such as examine.com, which can help you quickly sort through the available scientific evidence (Do that!). And sure, if you happen to have a qualified Naturopath in the family, please ask them what’s what before you go snorting bee pollen or powdered deer antler during your next heavy deadlift session.

As you understand more and more, please do experiment with supplements and pay close attention to how they affect your performance. Read the available research. Add them in one at a time. Take careful notes. Track your training numbers. Hey, you might be surprised. The addition of nootropics or some cordyceps sinensis mushroom’smight make a real difference. There’s only one way to find out.

All of these unique supplements are really interesting and potentially beneficial, but the coolest thing Aubrey has to share is the importance of unconventional fitness tools.

You probably know all about barbells, dumbbells, and even kettlebells, but I would bet that you’re much more unfamiliar with things like steel clubs, maces, and maybe even battle ropes. It would be easy to label this stuff as little more than functional training gimmicks, but before you make any conclusions consider the history.

Tools like heavy clubs have been around for the better part of a millennia, making people strong, and preparing them for the dangers and rigors of war. That’s really the foundation of human performance training. It’s not sport, really. We began training to become bigger, stronger, faster, and more mobile or stable in key joints because we wanted to decrease our odds of getting chopped up into ground beef on the battlefield.

Imagine, how much harder would you train if that was your reality? If that was the training goal? We don’t face much in the way of real danger outside of the gym today, but it’s fair to say that almost none of us train as hard as we could, or should. That’s the first consideration, before programming, before supplements, before judging your tools. What is it that you are training for, and be honest, how hard are you prepared to work?

If you want to see just what unconventional fitness looks like, pop over to the 19:00 minute mark in the episode and see Aubrey rough up the entire Barbell Shrugged crew in the Onnit gym. Laugh all you want, but those clubs and maces are no joke!

For more human optimization info make sure to check out the Onnit podcast, especially Aubrey’s chat with Chris and Mike on episode #28. You’re sure to enjoy it. Also, if you want to learn more about those unconventional fitness moves, go visit the Onnit Academy on YouTube. Just be careful with those clubs, they are much harder to handle then you think.

Cheers,
Chris Moore



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125- Why Andrea Ager Smiles So Much


Wed, Jun 25, 2014


This week on the Barbell Shrugged podcast we are joined by Andrea Ager, former collegiate track & field athlete turned high-level Crossfit competitor. If that name rings a bell it’s for a very good reason. Andrea is one of the most well-known and recognizable athletes on the scene, which is actually a very interesting topic of discussion all in itself. 

 

“You may know Andrea from her Instagram feed, where she can’t stop smiling.” I figured this topic would come up at some point during the podcast, I just didn’t realize it would be the very first thing out of Mike’s mouth. “In fact, Chris Moore has described you as, ‘Smiling too much.’” 

 

The obvious downside of being well-known is that there will always be haters and trolls, that’s for sure. They are going to comment about you, your style, your choices, your beliefs, your mistakes and short-comings, and yes, even your smile. I was ready to take all that on at the start, I just didn’t expect being called one myself! 

 

Mike was smiling just as wide as Andrea ever has, so it was obvious he had this move planned. I was left squirming with nothing to slide underneath or behind, so I tried to back away slowly to higher ground, without much success I might add. “Now, hold on, I was simply saying that, Wow, Andrea smiles a lot. Let me say, having met you, I get it. I think I’m smiling more often now myself.” Even a bit of kind editing leaves me sounding guilty. Mike easily blocked the shot. “That’s not how I remember the conversation.” 

 

He was right to pin me down. I had done a bit of hating, at least in his view. In truth I think I was just envious, maybe a little aggravated. I might have even been more motivated by Andrea than I would have liked to admit. That’s because, if nothing else, she is a reminder that the clock is ticking. If there’s something you really love in this life, like training and sharing your fitness story for example, then you should probably spend more of your precious time doing it. Sure, why not smile more often and just as wildly? 

 

After chatting with Andrea it became clear that she was more than just a really happy Crossfit chick with a popular social media feed. She’s an experienced, high level regional competitor who has been part of some really tough competitions. She’s learned some valuable lessons the hard way, like the importance of setting better, more intrinsically focused goals and spending far less time comparing yourself to others. 

 

That last bit might be the most important lesson of the show. You just cannot make the most out of your training, your situation, and your uniqueness if you’re worried about what others are doing, what they are capable of. 

 

Andrea’s also surprisingly open minded and receptive to new training ideas and styles, which is something aspiring athletes should really pay close attention to. She waste’s no time, surrounding herself with the very best training partners and coaches she can find. That might mean flying into San Francisco to drill weightlifting with the magnificent Diane Fu, or maybe it’s committing to a wild and novel three-month training sabbatical with THE powerlifting master, Louie Simmons

 

It’s clear to us now why Andrea is so well known. It’s not luck. It’s not the smile and looks alone, although this certainly does help, who are we kidding. But no, the bulk of Andrea’s success still comes from where you would expect. She has devoted her life to becoming a better athlete and coach. She works incredibly hard, takes on the risks, makes all the necessary sacrifices, and delay’s gratification today in exchange for better performancetomorrow. Let me say, I’m glad I got the change to know her better. She’s the real deal. 

 

To learn more about Andrea, or to book her for a seminar, make sure to visit TheAndreaAger.com. You can also check out her YouTube page for some cool training videos. Who know’s, you too might find yourself looking past the smile. 

 

Cheers, 

 

Chris Moore

 

 

P.S. Make sure you to check out this weeks TechniqueWOD during the break. Doug will teach you all you need to know about the front squat. Who know’s, maybe you’ll learn how to grow a killer pair of Ager Bomb style quadriceps! 



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124- Workout, Party, Repeat w/ CrossFit Regionals Athlete Jackie Perez


Fri, Jun 20, 2014


This week on a very special bonus episode of the Barbell Shrugged podcast we are joined by Jackie Perez, competitive Crossfit athlete and one of the lead trainers at Crossfit CSA in Dublin, California. 

 

If you haven’t heard about Jackie then you’re in for a treat. She’s one of the most entertaining and unfiltered guests we’ve ever had on the show. If you do know her, well, you can guess what happens next. Let’s just say you’re in for a treat. 

 

I’ll be honest, we spent the first half of the show talking about partying, the sensual pleasures of almond champagne, and how she really doesn’t take her training all that seriously. You won’t find too many pearls and nuggets at the start, but you’re very likely to laugh out loud a few times. Enjoy the banter, but understand that this party side of Jackie is really just a ploy, a facade, a clever bit of misdirection. As we learned during the second half of the show, there’s actually way more to Jackie than first meets the eye. 

 

Here’s what you need to understand - When it comes to performance there are no exceptions, short-cuts, or free lunches. Physical gifts will only get you so far. If you want to be an extraordinary coach or athlete, then you’re going to have to work very hard, just about all the time. You also have to make tough choices and sacrifices in your personal life. There needs to be plenty of room made for all that effort and output.

 

“Coach or athlete”, that’s really the choice. Jackie fills her days from dawn to dusk by working with clients. She cares, she grinds away at the craft, and she’s just as animated and salty in her classes as she is on this particular podcast. In short, she’s made her choice and understands that it comes with a cost. There’s just not much room or energy left over for pushing her body to the limit. 

 

Jackie gets results in her training because she accepts her personal limits. She prioritizes, doing more with less. Most importantly, she understands that making a serious run at winning the Crossfit Games as an individual athlete is just not a realistic expectation. That would mean spending a lot less time coaching. It would mean passing on that second glass of champagne, which is something that she would rather not do. For her, the balance is more important.  

 

That’s a lesson worth keeping. If you want to be the absolute best at what you do then go all in. Make the full commitment. Be willing to cut and make room for the effort. If not, fine, just do not pretend. Don’t make excuses. Don’t beat yourself up when things don’t go as planned. Instead, pop a fresh bottle of bubbly and learn to enjoy yourself. 

 

For more Jackie check out her YouTube channel. See for yourself that she’s no barbell lightweight. You can also find her on Instagram, just in case you’re curious about that almond champagne lifestyle.

 

Cheers,

Chris Moore



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123- Building an Unbeatable Mind w/ Mark Divine of SealFit


Wed, Jun 18, 2014


This week on Barbell Shrugged we are honored to chat with Mark Divine, retired Navy SEAL Commander and founder of SEALFIT and U.S. Crossfit.

Surprise, surprise, this show will leave you reconsidering your training, the true effort you’re applying in the gym, and the direction you’re heading. In short, its just what you need to hear. 

For those who don’t know, SEALFIT is somewhat like Crossfit, only it’s more…Way more. Quite literally, this is what your whiteboard should say if the goal of the day is to prepare Navy SEALS for the rigors and chaos of military conflict. It’s also the sort of thing we should all experience from time to time if we want to be fully prepared for the rigors of civilian life. These lessons, to one degree or another, are for special forces bad asses and civilian warriors alike. 

Mark’s training philosophy centers around the so-called “5 Mountains” of personal development. First, there’s the stuff any crossfitter, strength athlete or serious fitness enthusiast would recognize. The mountain of physical preparation includes strength, stamina, endurance, work capacity and durability. For the most part this is exactly what most expect out of a good strength and conditioning program. On the flip-side, this is usually all most would expect. Four mountains remain largely unchartered. 

Full personal development and the realization of one’s true potential is impossible, until there’s awareness and an acknowledgment of what remains to be explored and cultivated. Incidentally, this act of discovery is also the first of the remaining mountains. The others are emotional control, intuition, and last but most important, Kokoro, which is the warrior’s unconquerable spirit. 

Consider what your training might be lacking. Right now, be honest. When was the last time you ventured outside of the gym and trained in an intentionally hostile and challenging environment? Something like isolated woods, or perhaps rocky and bone chilling surf? Do you practice spiritually renewing activities like Yoga on a regular basis? Do you put the same amount of effort and intent into into breathing and meditation exercises as you do your snatch or back squat? If not, you should. After all, what good is a strong body if the seat of emotional and physical control is undisciplined and prone to failure? What exactly are you capable of if quitting is simply not an option? If there’s really nothing out there to fear? 

We all need the barbell. We need to train with proven methods in order to develop ourselves physically. But those remaining mountains must be explored. These methods – as new and foreign and painful as they might be – must be included in the DAILY training plan. The warrior is strong, spiritually healthy, and as we also learned duringepisode 116 with Joe De Sena, has experienced, embraced, and disarmed suffering.  Indeed, that’s what turns the common athlete into a true warrior. 

To learn more about Mark Divine and his methods, make sure to check out 8 Weeks to SEALFITUnbeatable Mind and The Way of the Seal. They are simply amazing books. Also, if you are interested in becoming fully aware and experiencing the SEALFIT experience for yourself, you should definitely check out some of Mark’s live training events. Just know ahead of time that this will most likely be the most difficult challenge of your life, but hell, you’re after the profound personal transformation and empowerment, right? …Right, so you know there’s a cost. 

You’re capable of paying that price. Go ahead, do it, just start with the 20X Challenge, which is a one-day course designed to take your training and leadership skills to the next level. From there you can consider the SEALFIT Kokoro Camp, which is an intense fifty-hour experience modeled after US Navy SEAL Hell Week. And if you’re still hungry for more, there’s always the SEALFIT Immersion Academy, a highly formidable and extremely comprehensive 3-week course designed to install the core skills and traits of elite Navy SEALS. 

Go on, what are you waiting for? Get up the mountain. Go find out just what you’re really capable of. 

Cheers,
Chris Moore

P.S. During the break make sure to check out the latest episode of TechniqueWOD on squat fundamentals. After all, we want to be tough as SEAL warriors, but we still want huge squats, right? 



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122- Size, Strength, Steroids and Getting Jacked and Tan w/ Mark Bell and Silent Mike of Super Training


Wed, Jun 11, 2014




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121- The Art of Weightlifting w/ Diane Fu of Fu Barbell


Wed, Jun 04, 2014




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120- When To Go Hard and When To Rest w/ MMA Strength Coach Joel Jamieson


Wed, May 28, 2014


This week on Barbell Shrugged we chat with Joel Jamieson, leading expert on combat sport training and founder of 8WeeksOut.com
 
If Joel’s name rings a bell that’s because he’s the author of Ultimate MMA Conditioning, which made ourtop 10 list of books that every Crossfitter should read. He’s also the creator of the BioForce HRV Training Management System, an awesome tool that uses heart rate variability as a measure of fatigue and training readiness. 
 
If you’re interested in performance then you really should be considering HRV. Why not?
 
Great programming is all about balance. You have to know when to push forward, and when to back down so you can live to fight another day. Keeping the balance that makes extraordinary results and sustained progress possible. But that’s easier said than done. Without a clear measure of readiness it’s really easy to push too hard, too soon. 
 
Any coach or athlete worth their weight in chalk expects to see great results. They are driven to succeed, they are quickly drawn towards high intensity and fancy tools because that’s what the best use, right? Right, but rushing towards that result is the easiest mistake to make. The only thing it gets you is a weak and unsound foundation, poor mechanics, probably injury, and inevitably, a quick and messy exit from the sport you enjoy.

 
We can do better than that. 

The coach and athlete have to communicate and understand all the gaps in the game up front. They have to take the time and cultivate the base before things get intense and the fancy toys come out. From there the push can build and build, but not without careful monitoring. 

Every stress has to be considered, every addition to the training program must be accounted for. That’s what makes measures such as heart rate variability so damn useful. It’s an early warning to correct course before the rush takes hold, before the wear, tear and bad habits really start to set in. 

Without that data programming is only educated guesses and serial assumptions.

Be honest, assess status, progress slowly, get all the data you can, then regulate the plan. Be honest, quantify it. That’s the quickest path to improved performance. 

Cheers,
Chris Moore



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119- Biomedical Research, Nutrition, and Supplements w/ Dr. Rhonda Patrick


Wed, May 21, 2014




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118- NPFL General Managers Ian Berger of the New York Rhinos and Jon Callahan of the Phoenix Rise


Thu, May 15, 2014




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117- Tony Budding Founder of the NPFL National Pro Fitness League


Wed, May 14, 2014




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116- Spartan Race and Spartan Death Race Founder Joe De Sena Teaches Us To Spartan Up!


Wed, May 07, 2014




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115- NPFL President Jim Kean Details the Future of the National Pro Fitness League


Wed, Apr 30, 2014




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114- Improving Gymnastic Skills in CrossFit w/ Coach Christopher Sommer of Gymnastic Bodies


Wed, Apr 23, 2014




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113- Increase Testosterone Naturally w/ Sleep


Wed, Apr 16, 2014




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112- CrossFit Powerlifting, Westside Barbell and Louie SImmons w/ AJ Roberts


Wed, Apr 09, 2014




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111- What To Do After The CrossFit Open


Wed, Apr 02, 2014




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110- National Pro Fitness League. Have you heard about the NPFL?


Wed, Mar 26, 2014




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109- Interview w/CrossFit Games Athlete Michelle Kinney & Emily Schromm of Superhero Unleashed


Thu, Mar 20, 2014




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108- Do You Even WEIGHTLIFT Bro? OLY Technique, Training Around Injury, and CrossFit


Wed, Mar 19, 2014




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107- Thomas Cox of MealFit and Brian Mackenzie of CrossFit Endurance


Wed, Mar 12, 2014




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106- Olympic Gold Medalist Rower Erin Cafaro and Brian Mackenzie of CrossFit Endurance


Wed, Mar 05, 2014




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105- Is the CrossFit Level 1 Cert Course Worth It?


Wed, Feb 26, 2014




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104- Should You Give It All Up to Live YOUR Dream?


Wed, Feb 19, 2014




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103- Here's A Quick Way To Lift More Weight and Improve Athletic Performance


Wed, Feb 12, 2014




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102- Are Steroids Paleo? PEDs and CrossFit w/Michelle Kinney and Mike McGoldrick


Wed, Feb 05, 2014


w/Michelle Kinney and Mike McGoldrick



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101- Heather Welsh and Joe Weigel Former CrossFit Games Athletes Interview


Wed, Jan 29, 2014


Interview w/ former CF Games atheltes



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100- What Everyone Should Know About CrossFit


Wed, Jan 22, 2014


The impact of CrossFit



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99- How Jim Wendler's 5/3/1 Training Program Can Benefit CrossFitters in Need of Raw Strength


Wed, Jan 15, 2014


5/3/1 by Jim Wendler explained



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98- Exactly How National Champion Olympic Lifter Zach Krych Trains The Snatch, Clean and Jerk


Wed, Jan 08, 2014


Snatch, Clean, and Jerk chit chat!



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97- Lessons Learned From Barbell Training w/ Former World Champion Powerlifter Travis Mash from Weightlifting Talk


Wed, Jan 01, 2014




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96- Christmas Abbott talks CrossFit, Tattoos, Nascar and Strength for Women


Wed, Dec 25, 2013


Christmas Abbott Christmas Special!



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95- Improve Your Strength: What You Should Know About Training Volume For Strength Gains


Wed, Dec 18, 2013


One of our most sought out topics from our fans finally gets its own episode!



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94- How To Mentally Prepare and Go Faster For Your CrossFit WOD or Competition


Wed, Dec 11, 2013


Train your mind and body to go faster



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93- How Strong You NEED To Be To Get To CrossFit Regionals


Wed, Dec 04, 2013


What your lifting numbers should look like to be competitive.



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92- The 15 Movements You Need To Focus On To Dominate This Year's CrossFit Open Competition


Wed, Nov 27, 2013


Dominating the CrossFit Open this year.



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91- Bas Rutten Former UFC Champion


Wed, Nov 20, 2013


Prepare to laugh!



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90- Talking Snatches, Cleans, and Jerks w/ Diane Fu of Fu Barbell


Wed, Nov 13, 2013


Fu Barbell coach and founder Diane Fu joins us to discuss weightlifting!



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89- Kelly Starrett from Mobility WOD and Author of Becoming a Supple Leopard


Wed, Nov 06, 2013


K-Star, mobility guru and human performance expert joins the show this week!



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88- American Weightlifting w/ Catalyst Athletic's Greg and Aimee Everett


Wed, Oct 30, 2013


Snatch, Clean & Jerk.  When it comes to these lifts Greg is one of the most respected minds in the sport.  We traveled to Sunnyvale, CA to visit Greg's gym Catalyst Athletics to interview him and his wife Aimee.



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87- CrossFit Invitational Team USA Men: Rich Froning, Jason Khalpia, Ben Smith, and Matt Chan


Tue, Oct 22, 2013


Rich Froning, Jason Khalipa, Ben Smith and Matt Chan join the podcast to talk about the CrossFit Invitational: Team USA vs Team World.



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86- Miranda Oldroyd CrossFit Athlete Interview


Wed, Oct 16, 2013


Interview w/ Miranda Oldroyd



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85- Garret Fisher 5th Place 2013 CrossFit Games Athlete Interview


Wed, Oct 16, 2013


Interview w/ NorCal CrossFit's Garret Fisher



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84- CrossFit, Freestyle, and Gymnastics with Movement Expert Carl Paoli


Wed, Oct 09, 2013


The Shrugged crew joins freestyle movement expert and former gymnast at his home gym San Francisco CrossFit and talks about how to make your movement sexy.



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83- Jason Khalipa: 6-time CrossFit Games Athlete Interview


Wed, Oct 02, 2013


The side of Jason Khalipa you don't see.



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82- What All CrossFitters Should Know About Running w/ CrossFit Endurance Coach Brian Mackenzie


Wed, Sep 25, 2013


Filmed in front of a live audience, the Barbell Shrugged crew is joined by CrossFit Endurance coach Brian Mackenzie.



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81- 10 Training Books CrossFit Athletes and Coaches Should Read


Wed, Sep 18, 2013


A list of 10 training books Crossfitters should read!



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80- What It Takes to Get to The CrossFit Games w/ 3-time Games Athlete Michelle Kinney


Wed, Sep 11, 2013


On this episode of the Barbell Shrugged podcast the crew is joined by 3-time CrossFit Games athlete Michelle Kinney to talk about her epic comback story and return to the 2013 Games.



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79- How To Dominate FRAN: Complete Breakdown and Programming Analysis of CrossFit WOD Fran


Wed, Sep 04, 2013


 Everything you ever wanted to know about CrossFit's most popular benchmark WOD "Fran".  It's 21-15-9 of Thrusters and Pullups.  Our guest Max El-Hag programs for many regionals and games athletes, and in this episode dissects Fran to show you where your can make improvements to improve your next Fran time.



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78- The Most Common Olympic Weightlifting Mistakes We See and How To Fix Them


Wed, Aug 28, 2013


On this episode of Barbell Shrugged we are joined by 6-month muscle gain coach Alex Maclin to discuss the most common olympic weightlifting mistakes we see and how to fix them.



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77- The Deadlift Episode: How To Avoid Back Injury and Increase Your Strength for CrossFit


Wed, Aug 21, 2013


On this episode of the Barbell Shrugged podcast we break down the Deadlift.  We talk about all the different variations, how to use them to increase strength, how to avoid injuring your back, and more!



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76- Interview w/Kendrick Farris and Aja Barto at the CrossFit Games


Wed, Aug 14, 2013


This week on Barbell Shrugged we interview national champion weightlifter and 2-time olympian Kendrick Farris and 3-time CrossFit games athlete Aja Barto at the 2013 CrossFit games!



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75- How To Avoid Injury and Train Pain Free in CrossFit


Wed, Aug 07, 2013


Are you consistently left injured or achey after a CrossFit workout? Are you sick of not being able to train because of shoulder, knee, wrist, or ankle pain? To discover the best ways to prevent and avoid injury, this episode of the Barbell Shrugged podcast goes deep on the subject with chiropractor Dr. Brad Cole. You'll learn why focusing on mobility is simply not enough if you want to make big progress in the gym. We'll also teach you the one thing you're probably not focused on that will prevent frequent injury and allow you to train more often.



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74- How Powerlifting Squats Can Help You CrossFit


Wed, Jul 31, 2013


Do you want the ability to squat a "legit" amount of weight? Are you sick of seeing everyone else in the gym out squat you? To discover how a beginner, intermediate, and advanced athlete can improve their squat, this episode of the Barbell Shrugged podcast goes where most CrossFitters don't dare go: Powerlifting. You'll learn the best set and rep ranges for your current level of ability. You'll learn about chains and bands and why you would use them. You'll also learn about specialty bars and how they can help you squat if you're injured or lack mobility.



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73- Rich Froning: CrossFit Games Champion, Fittest Man On Earth, Repo Man, Donut Eater


Wed, Jul 24, 2013


Are you consistently blown away by Rich Froning's performances at the CrossFit Games? Do you wonder how fit you would be if you could train all day everyday? To learn more about the 2-time CrossFit Games champion and reigning "Fittest Man on Earth", the Barbell Shrugged crew traveled to Rich's hometown of Cookeville, TN for this episode of the Barbell Shrugged podcast. Rich shares his thoughts about the upcoming 2013 CrossFit Games which is only days away. You'll learn why the ability to train "whenever you want" is only part of the equation to becoming an elite athlete. You'll also learn why Rich is in talks with NASA, why he's able to eat Donuts, and more about his "side job" as a repo man!



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72- Dan Bailey: CrossFit, Being A Professional Athlete, and Steroids


Mon, Jul 22, 2013


Have you wondered what it's like to be a professional CrossFit athlete? Do you wonder what it would be like to compete at the CrossFit Games? To learn more about what it takes to consistently perform at the high level, the Barbell Shrugged crew traveled to CrossFit Mayhem in Cookeville, TN to interview the "beast of the Central East" Dan Bailey for this episode of the Barbell Shrugged podcast. You'll learn why CrossFit is a full-time job when you compete at the elite level. You'll also learn what Dan thinks about the use of steroids in CrossFit.



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71- How To Build A CrossFit Garage and Home Gym w/Mike McGoldrick


Wed, Jul 17, 2013


Do you want to have your own garage gym? Are you wondering exactly what you'll need and how to get started? To discover how to build a well rounded garage gym, this episode of the Barbell Shrugged podcast we traveled to South Central regional champion Mike McGoldrick's house to see how he did it. You'll learn what is essential in creating a great garage gym, and how to do it without going broke.



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BS INTERROGATION SERIES - EP5 We Answer Your Questions!


Sat, Jul 13, 2013


Recording from recent LIVE Q&A w/ the fans



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70- How To Make A Living Owning Your Own CrossFit Affiliate or Gym Business


Wed, Jul 10, 2013


Do you want to own your own CrossFit affiliate or open up your own gym? Do you have the passion and drive to make it happen, but you're just not sure where to start?

Watch this episode of Barbell Shrugged to set you down the path of business success.  Mike, Doug, and Chris are joined by co-owner of Faction Strength and Conditioning Rob Conner.

You'll learn why Mike, Rob, and Doug started their own CrossFit affiliate and some of the mistakes they made along the way that you should avoid.



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69- Strength and MetCon Program Design with 3-Time CrossFit Regionals Athlete and Box Owner Mike McElroy


Wed, Jul 03, 2013


On this episode of Barbell Shrugged we are joined by the owner of CrossFit 27:17 Mike McElroy.  



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BS INTERROGATION SERIES - EP4 w/ James Clear


Sun, Jun 30, 2013


Habit formation expert and olympic weightlifter James Clear joins Doug for this episode of the BS Interrogation Series to discuss forming habits that stick.



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68- Louie Simmons of Westside Barbell Shares Tips For Success In CrossFit and Weightlifting


Wed, Jun 26, 2013


We traveled to Westside Barbell in Columbus Ohio, the mecca of powerlifting, to talk with Louie Simmons about getting strong for CrossFit and Weightlifting.



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BS INTERROGATION SERIES - EP3 w/ Jacob Tsypkin


Sun, Jun 23, 2013


EP3 w/ Jacob Tsypkin



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67- How CrossFit Invictus Coach CJ Martin Prepared His Athletes For The CrossFit Games


Wed, Jun 19, 2013


On this episode of Barbell Shrugged we interview CJ Martin on how he prepared his athletes to get to the CrossFit Games. CJ coaches many games level athletes including: Josh Bridges, Aja Barto, and Michelle Kinney.



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66- Interview w/ South Central CrossFit Games Regional Champion Mike McGoldrick


Mon, Jun 17, 2013




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65- Interview w/ Julie Foucher 3-time CrossFit Games Athlete


Wed, Jun 12, 2013


On this episode of the Barbell Shrugged podcast we got a chance to sit down with the reigning 2nd fittest woman on the planet Julie Foucher.  We ask her about her training during her year off from CrossFit competition, and how she balances Med School with training.



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64- Do You Eat Enough Food To Perform At Your Best? Interview w/Paul Nobles of Eat To Perform


Wed, Jun 05, 2013


Are you wondering how you can adjust your diet to fuel performance and hit PR's?  Eating paleo is a great start, but to learn how to take your performance to the next level we interviewed Paul Nobles from Eat To Perform.  Paul shares his knowledge and experience with performance nutrition from how he structures his meals, and how you can figure out if you're eating enough.  You'll learn about the Eat To Perform calculator and the importance of knowing how much calories you're currently taking in (as it relates to performance).



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BS INTERROGATION SERIES - EP2 w/Dawn Fletcher of MentalityWOD


Fri, May 31, 2013


Are you a basket case right before a WOD?  What about right before or during a competition?  Mentality WOD's Dawn Fletcher explains how to improve your workouts and how to perform better during competition by building confidence and learning to relax.  Don't miss episode two of the Barbell Shrugged Interview Series!



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63- Is Your Current CrossFit Programming Addressing Your Strengths and Weaknesses?


Wed, May 29, 2013


To learn why you need to consider individualized programming in the increasingly more competitive world of CrossFit we interviewed Max El-Hag from Optimum Performance Training.  Max shares how individualized programming will change the way you perform as an athlete.  You'll learn the most important aspects of programming design and how it impacts your fitness.



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62- Talking Business and Drinking Tequila With CrossFit North Atlanta Owner Travis Harkey


Sat, May 25, 2013


On this episode of the Barbell Shrugged podcast we talked business (while drinking tequila) with Travis Harkey down in West Palm Beach, FL with CrossFit North Atlanta owner Travis Harkey.  Also featured on this episode are former Shrugged guests Justin Metts and Matt Hoff.  Enjoy!



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61- Interview w/ Travis Mayer and Matt Baird at the CrossFit Games South East Regional


Wed, May 22, 2013


On this episode of the Barbell Shrugged podcast we traveled to West Palm Beach FL for the 2013 CrossFit Games South East Regional where we interviewed Travis Mayer (who ended up taking 2nd place that weekend) and Matt Baird who was ranked 10th in the world for the 2013 season.



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60- Olympic Weightlifting Discussion w/ Justin Thacker


Wed, May 15, 2013




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59- Interview w/ Lift Big Eat Big Athlete and Strongwoman Competitor Talia VanDoran


Wed, May 08, 2013


On this episode of the Barbell Shrugged Podcast the crew talks training with Strongwoman competitor Talia VanDoran.



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58- CrossFit, Bodybuilding, Sumo Wrestling, and Cheerleading... How Broad Are YOUR Domains?


Wed, May 01, 2013


On this episode of the Barbell Shrugged Podcast the crew is joined by former Bodybuilder and Cheerleader and current International Sumo wrestler Robert Daniel.



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57- Interview w/ 4-Time CrossFit Games Athlete Shana Alverson


Wed, Apr 24, 2013


 On this episode of the Barbell Shrugged podcast the crew is joined by 4-time CrossFit Games athlete Shana Alverson to talk about..... ANYTHING and EVERYTHING.  Sometimes our podcast goes off the rails, and this one went off the planet.  Lots of cursing and crude humor in this one, be warned!



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56- 3 Tips on How To Gain More Muscle For Hard Gainers


Wed, Apr 17, 2013




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55- Interview with Kendrick Farris 2-Time Olympian for USA Weightlifting


Wed, Apr 10, 2013


On this episode of the Barbell Shrugged podcast the crew travels to Johnson City, TN for the USAW Weightlifting Collegiate Nationals to interview two time olympian Kendrick Farris.



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54- 5 Ways To Adjust The Paleo Diet For High Volume CrossFit Training


Wed, Apr 03, 2013


On this episode of the Barbell Shrugged podcast the crew is joined by Faction Strength and Conditioning team athlete Laura Meador to discuss how you can make a few changes to your paleo diet to allow you to do higher volume crossfit training.



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53- How to Get Stronger Without Just Barbells and Kettlebells w/ Top Level Strongman Competitors


Wed, Mar 27, 2013


This week on the Barbell Shrugged Podcast we are posting an episode we filmed a few weeks ago when we were at the Arnold.  Mike and Doug sat down with two of the top strongmen competitors in the United States, Steve Trippe and Bret Somerville to discuss their sport and strength.

http://www.BarbellShrugged.com



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BS INTERVIEW SERIES - EP1 w/Matt Baird


Wed, Mar 20, 2013


Mike interview CrossFit Games hopeful Matt Baird who is currently (at time of posting) ranked 2nd in the 2013 CrossFit Open right behind Rich Froning.



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52- Olympic Weightlifting with Zach and Sarah Krych - Barbell Shrugged EPISODE 52


Wed, Mar 20, 2013


On this episode of the Barbell Shrugged podcast, Mike and Chris interview National Level Olympic Weightlifter Zach Krych and his wife Sarah.  We discuss Zach's story, teaching the lifts, the OLY lifts in CrossFit and more!

http://www.BarbellShrugged.com



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51- Gaining Strength and Muscle For CrossFit - Barbell Shrugged Podcast EPISODE 51


Wed, Mar 13, 2013


On this episode of the Barbell Shrugged podcast the gang breaks in the new studio talking about how to gain strength and muscle for CrossFit, and at the end during CTP CAM we talk to 2-time CrossFit Games athlete Aja Barto.



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SPECIAL EDITION- Barbell Shrugged's Appearance on Jon North's Weightlifting Talk Podcast


Tue, Mar 12, 2013




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50- Talking Weightlifting with Attitude Nation Jon North at the Arnold


Thu, Mar 07, 2013


On this episode of the Barbell Shrugged podcast the gang travels to Columbus, OH to the 2013 Arnold Sports Festival and interviews weightlifting champ Jon North.  Don't miss this, our 50th episode, over 2 hours of content!



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49- Nutrition, Training Mistakes and Competition Prep w/4-time CrossFitGames Athlete Shana Alverson


Thu, Feb 28, 2013


On this episode of the Barbell Shrugged podcast the gang interviews 4-time CrossFit Games athlete Shana Alverson about Nutrition, Training Mistakes, and Prepping for the CrossFit Games and Competing.



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48- Live at The Garage Games One CrossFit Competition


Wed, Feb 20, 2013


On this episode of the Barbell Shrugged podcast the gang traveled to Atlanta, GA for the Garage Games One Event.  Mike, Doug, and Chris sit down and chat with two 4-time CrossFit Games athletes Shana Alverson and Brandon Phllips, CrossFit gym owner/athlete Steve Mullen, Female winner of the 2012 Open Emily Bridgers, CrossFit athlete Emily Friedman, CrossFit North Atlanta Director of Operations Matt Baird and his fiance Taylor Flynn, and world jump rope champion Molly Metz.  Don't miss this jam packed episode of the world's best CrossFit based podcast!



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47- How To Prepare for the 2013 Reebok CrossFit Games and When To Peak For Competition


Wed, Feb 13, 2013


On this episode of the Barbell Shrugged podcast Mike, Chris, and Doug  are joined by competitive CrossFit athlete Mike McGoldrick to discuss priorities and preparation for this years 2013 Reebok CrossFit Games and how to peak for competition.

Like us on Facebook - http://www.facebook.com/BarbellShruggedPodcast

Follow us on Twitter - @BarbellShrugged

Sign up for our Newsletter - http://www.FITR.tv

For Free Video on The Top 7 Snatch Mistakes visit - http://forms.aweber.com/form/14/989039414.htm

Want to get stronger?  Watch our strength seminar - http://fitr.tv/collections/seminars/products/simple-strength-seminar

Want to gain more mobility? Watch our mobility seminar-

http://fitr.tv/collections/seminars/products/maximum-mobility

Want to get leaner and increase your energy? Watch our nutrition course-

http://fitr.tv/collections/seminars/products/faction-foods-nutrition-course

To watch the Barbell Shrugged Podcast visit -

http://fitr.tv/blogs/barbell-shrugged

For free CrossFit exercise technique videos visit-

http://fitr.tv/blogs/fitr-tv

For answers to more CrossFit related questions visit-

http://fitr.tv/blogs/the-daily-bs



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46- Weight Loss Myths, The Best Methods for Getting Lean for CrossFit


Wed, Feb 06, 2013


On this episode of the Barbell Shrugged podcast Mike, Chris, and Doug bust some myths about losing weight, discuss the science behind getting lean, and some of the best ways to lose body fat.

Like us on Facebook - http://www.facebook.com/BarbellShruggedPodcast

Follow us on Twitter - @BarbellShrugged

Sign up for our Newsletter - http://www.FITR.tv

For Free Video on The Top 7 Snatch Mistakes visit - http://forms.aweber.com/form/14/989039414.htm

Want to get stronger?  Watch our strength seminar - http://fitr.tv/collections/seminars/products/simple-strength-seminar

Want to gain more mobility? Watch our mobility seminar-

http://fitr.tv/collections/seminars/products/maximum-mobility

Want to get leaner and increase your energy? Watch our nutrition course-

http://fitr.tv/collections/seminars/products/faction-foods-nutrition-course

To watch the Barbell Shrugged Podcast visit -

http://fitr.tv/blogs/barbell-shrugged

For free CrossFit exercise technique videos visit-

http://fitr.tv/blogs/fitr-tv

For answers to more CrossFit related questions visit-

http://fitr.tv/blogs/the-daily-bs



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45- Gaining Lean Muscle Mass For CrossFit


Wed, Jan 30, 2013


On this episode of the Barbell Shrugged podcast, Mike and Chris talk about gaining lean muscle mass: what works, what doesn't, and why it's so important in the world of CrossFit.

Like us on Facebook - http://www.facebook.com/BarbellShruggedPodcast

Follow us on Twitter - @BarbellShrugged

Sign up for our Newsletter - http://www.FITR.tv

For Free Video on The Top 7 Snatch Mistakes visit - http://forms.aweber.com/form/14/989039414.htm

Want to get stronger?  Watch our strength seminar - http://fitr.tv/collections/seminars/products/simple-strength-seminar

Want to gain more mobility? Watch our mobility seminar-

http://fitr.tv/collections/seminars/products/maximum-mobility

Want to get leaner and increase your energy? Watch our nutrition course-

http://fitr.tv/collections/seminars/products/faction-foods-nutrition-course

To watch the Barbell Shrugged Podcast visit -

http://fitr.tv/blogs/barbell-shrugged

For free CrossFit exercise technique videos visit-

http://fitr.tv/blogs/fitr-tv

For answers to more CrossFit related questions visit-

http://fitr.tv/blogs/the-daily-bs



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44- Is Getting Too Much Intensity or Volume Hurting Your CrossFit WOD?


Wed, Jan 23, 2013


Like us on Facebook - http://www.facebook.com/BarbellShruggedPodcast

Follow us on Twitter - @BarbellShrugged

Sign up for our Newsletter - http://www.FITR.tv

For Free Video on The Top 7 Snatch Mistakes visit - http://forms.aweber.com/form/14/989039414.htm

Want to get stronger?  Watch our strength seminar - http://fitr.tv/collections/seminars/products/simple-strength-seminar

Want to gain more mobility? Watch our mobility seminar-

http://fitr.tv/collections/seminars/products/maximum-mobility

Want to get leaner and increase your energy? Watch our nutrition course-

http://fitr.tv/collections/seminars/products/faction-foods-nutrition-course

To watch the Barbell Shrugged Podcast visit -

http://fitr.tv/blogs/barbell-shrugged

For free CrossFit exercise technique videos visit-

http://fitr.tv/blogs/fitr-tv

For answers to more CrossFit related questions visit-

http://fitr.tv/blogs/the-daily-bs



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43 - Performance and Supplement Research for CrossFitters: How to Conduct Experiments on Yourself


Thu, Jan 17, 2013


On this episode of the Barbell Shrugged podcast, we have Dr. Brian Schilling on again to discuss performance and supplement research, and how to perform your own experiments.

Like us on Facebook - http://www.facebook.com/BarbellShruggedPodcast

Follow us on Twitter - @BarbellShrugged

Sign up for our Newsletter - http://www.FITR.tv

For Free Video on The Top 7 Snatch Mistakes visit - http://forms.aweber.com/form/14/989039414.htm

Want to get stronger?  Watch our strength seminar - http://fitr.tv/collections/seminars/products/simple-strength-seminar

Want to gain more mobility? Watch our mobility seminar-

http://fitr.tv/collections/seminars/products/maximum-mobility

Want to get leaner and increase your energy? Watch our nutrition course-

http://fitr.tv/collections/seminars/products/faction-foods-nutrition-course

To watch the Barbell Shrugged Podcast visit -

http://fitr.tv/blogs/barbell-shrugged

For free CrossFit exercise technique videos visit-

http://fitr.tv/blogs/fitr-tv

For answers to more CrossFit related questions visit-

http://fitr.tv/blogs/the-daily-bs



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42- Top 3 Sleep and Recovery Methods for CrossFit


Wed, Jan 09, 2013


Like us on Facebook - http://www.facebook.com/BarbellShruggedPodcast

Follow us on Twitter - @BarbellShrugged

Sign up for our Newsletter - http://www.FITR.tv

For Free Video on The Top 7 Snatch Mistakes visit - http://forms.aweber.com/form/14/989039414.htm

Want to get stronger?  Watch our strength seminar - http://fitr.tv/collections/seminars/products/simple-strength-seminar

Want to gain more mobility? Watch our mobility seminar-

http://fitr.tv/collections/seminars/products/maximum-mobility

Want to get leaner and increase your energy? Watch our nutrition course-

http://fitr.tv/collections/seminars/products/faction-foods-nutrition-course

To watch the Barbell Shrugged Podcast visit -

http://fitr.tv/blogs/barbell-shrugged

For free CrossFit exercise technique videos visit-

http://fitr.tv/blogs/fitr-tv

For answers to more CrossFit related questions visit-

http://fitr.tv/blogs/the-daily-bs



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41- Strength vs. Endurance in CrossFit


Wed, Jan 02, 2013


http://www.FITR.tv  The Barbell Shrugged Podcast



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Steroids, Supplements, and Strength in CrossFit - EPISODE 40


Fri, Dec 28, 2012


http://www.FITR.tv



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What We Were Missing And How We Fixed Our Snatch, Clean and Jerk - EPISODE 39


Wed, Dec 19, 2012


http://www.FITR.tv



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Hanging with CrossFit Games Champion Rich Froning at CrossFit Mayhem - Barbell Shrugged Podcast EP38


Wed, Dec 12, 2012


We traveled to CrossFit Mayhem in Cookeville, TN to spend a day with the two-time CrossFit Games Champion, and reigning fittest man in the world Rich Froning.  Guns, CrossFit, and more!  Don't miss this episode of the Barbell Shrugged podcast!

For more episodes of the show visit http://www.BarbellShrugged.com



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Sickness, Wellness, Fitness: A CrossFit Business Model For REAL Healthcare - EPISODE 37


Wed, Dec 05, 2012


http://www.FITR.tv  On this episode of the Barbell Shrugged podcast we traveled out to Jackson, TN to visit Wellfit, a CrossFit gym mixed with a doctor's office.



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OPT, Outlaw, CrossFit.com? Blog Programming vs. Individualized Programming - EPISODE 36


Wed, Nov 28, 2012


http://www.FITR.tv  OPT, Outlaw, CrossFit.com?  Blog Training vs. Individualized Programming.  On this episode of the Barbell Shrugged podcast we're joined by the Director of Operations for CrossFit North Atlanta Matt Baird to discuss the benefits of individualized programming.

Watch this video on our website at http://fitr.tv/blogs/barbell-shrugged/6963166-opt-outlaw-crossfit-com-blog-training-vs-individualized-programming-episode-36



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Easy Paleo Cooking With Sexy CrossFit Ladies Ashley, Amanda and Laura! - Episode 35


Wed, Nov 21, 2012


http://www.FITR.tv  Is CrossFit for women? Training, Cooking, Converting Kids to Paleo and more on this episode of the Barbell Shrugged Podcast!



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How To Increase Your Snatch, Clean, and Jerk with National Weightlifting Competitor and Coach - Episode 34


Thu, Nov 15, 2012


http://www.FITR.tv  How to increase your Snatch, Clean, and Jerk with National Weightlifting Competitor and Coach Justin Thacker from the Lab Gym in St. Louis, MO.  This is easily our best episode about Olympic Weightlifting.  Included in the episode are two new Technique WOD's where Justin Thacker introduces us to the snatch progression he uses for his members at the Lab Gym.  Do not miss this episode of The Barbell Shrugged crossfit podcast!  For more episodes of the podcast visit http://www.BarbellShrugged.com

Watch this episode on our website at http://fitr.tv/blogs/barbell-shrugged/6891691-how-to-increase-your-snatch-clean-and-jerk-with-national-weightlifting-competitor-and-coach-episode-34



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Top 3 Core Training Methods Your CrossFit Program is Probably Missing - EPISODE 33


Thu, Nov 08, 2012


http://www.FITR.tv  The Top 3 Core Training Methods Your CrossFit Program Is Probably Missing.  On this episode of the Barbell Shrugged CrossFit, Strength, and Conditioning Podcast we discuss core training in depth.  For more episode of the podcast visit http://www.BarbellShrugged.com

Watch this episode on our website here: http://fitr.tv/blogs/barbell-shrugged/6852552-top-3-core-training-methods-your-crossfit-program-is-probably-missing-episode-33



Download File - 80.9 MB (Click to Play on Mobile Device)
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Why Low Bar Back Squats for CrossFit Athletes Help You Get Stronger w/ The Garage Games Guys - EPISODE 32


Thu, Nov 01, 2012


http://www.FITR.tv Why Low Bar Back Squats for CrossFit Athletes Help You Get Stronger w/ The Garage Games Guys. On this episode of the Barbell Shrugged crossfit podcast the guys are joined by Justin Metts and Simon Nickerson of The Garage.http://www.CrossFitGarage.com We discuss upcoming their upcoming CrossFit competitions for The Garage Games. For more episodes of the Barbell Shrugged podcast visit http://www.BarbellShrugged.com



Download File - 68.9 MB (Click to Play on Mobile Device)
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How Chiropractic Therapy Can Prevent Injury and Improve Performance in CrossFit - EPISODE 31


Wed, Oct 24, 2012


http://www.FITR.tv  CrossFit and Chiropractic Therapy, Injury Prevention, CrossFit Movements w/Brad Cole.  In this episode of the Barbell Shrugged podcast we are joined by chiropractor Brad Cole to discuss chiropractic therapy, injury prevention, and CrossFit movements.  For more episodes of the podcast visit http://www.BarbellShrugged.com



Download File - 77.5 MB (Click to Play on Mobile Device)
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Episode 30 - Shoulder and Back Sport Injuries, MMA, and Olympic Weightlifting


Wed, Oct 17, 2012


Shoulder and Back Sport Injuries, MMA, and Olympic Weightlifting



Download File - 73.3 MB (Click to Play on Mobile Device)
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Episode 29 - Why Paleo Isn't Always the Best for CrossFit Performance and What to Do About It


Wed, Oct 10, 2012


Why Paleo Isn't Always the Best for CrossFit Performance and What to Do About It



Download File - 116.2 MB (Click to Play on Mobile Device)
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Episode 28 - CrossFit Programming for Competition Athletes, How to Avoid Choosing the Wrong CrossFit Program, and Energy Systems Explained


Thu, Oct 04, 2012


CrossFit Programming for Competition Athletes, How to Avoid Choosing the Wrong CrossFit Program, and Energy Systems Explained



Download File - 94.3 MB (Click to Play on Mobile Device)
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Episode 27 - Making Eating Paleo Easy, Best Quality Fish Oils/Creatine, CrossFit Business Advice


Wed, Sep 26, 2012


Making Eating Paleo Easy, Best Quality Fish Oils/Creatine, CrossFit Business Advice



Download File - 96.9 MB (Click to Play on Mobile Device)
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Episode 26 - Our Biggest Training Mistakes and How to Avoid Them


Wed, Sep 19, 2012


Our biggest training mistakes and how to avoid them



Download File - 107.5 MB (Click to Play on Mobile Device)
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Episode 25 - Everything You Ever Wanted to Know About Mobility


Wed, Sep 12, 2012


CrossFit Podcast for everything you ever wanted to know about mobility



Download File - 85.7 MB (Click to Play on Mobile Device)
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Episode 24 - What CrossFit Programming Should You Do?, The Divergence of CrossFit, CrossFit Culture


Wed, Sep 05, 2012


Episode 24 - What CrossFit Programming Should You Do?, The Divergence of CrossFit, CrossFit Culture



Download File - 90.5 MB (Click to Play on Mobile Device)
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Episode 23 - Pose Running and CrossFit, Endurance, Carb Cycling, Race Day Nutrition


Tue, Aug 28, 2012


Pose Running and CrossFit, Endurance, Carb Cycling, Race Day Nutrition



Download File - 73.8 MB (Click to Play on Mobile Device)
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Episode 22 - Bigger Muscles, Certifications and Training "Arms" & "Legs"


Thu, Aug 23, 2012




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Episode 21 - Swim! CrossFit+Swimming. Swimming in Competition. Technique, and more w/Lucas Ferreira and Mike McGoldrick


Wed, Aug 15, 2012


Swim! CrossFit+Swimming.  Swimming in Competition.  Technique, and more!



Download File - 51.7 MB (Click to Play on Mobile Device)
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Episode 20 - How to choose your CrossFit Gym + OPT w/ James Taylor


Fri, Aug 03, 2012


-Shout out to the fans

- What is Fitr.tv?

- James Taylor from OPT

- What is OPT?

- Doug's training history

- How to choose your CrossFit gym

- and more



Download File - 69.3 MB (Click to Play on Mobile Device)
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Episode 19 - Muscle Science and the 2012 CrossFit Games w/Dr. Andy Galpin PhD and Mike McGoldrick


Wed, Jul 25, 2012


The gang discusses muscle science with Dr. Andy Galpin PhD from Cal State Fullerton, as well as a look back at this years Reebok CrossFit Games.



Download File - 78.0 MB (Click to Play on Mobile Device)
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Episode 18 - Opening a CrossFit gym, Supplements, Weightlifting Belts and Straps w/Justin Metts


Tue, Jul 17, 2012


Opening a CrossFit gym, Supplements, Weightlifting Belts and Straps w/Justin Metts



Download File - 91.6 MB (Click to Play on Mobile Device)
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Episode 16 - Rebecca Brown of Steve's Club Nashville


Tue, Jul 10, 2012


Rebecca Brown from Steve's Club Nashville



Download File - 67.7 MB (Click to Play on Mobile Device)
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Episode 17 - Talking Strength


Wed, Jul 04, 2012


Talking about getting strong.



Download File - 124.9 MB (Click to Play on Mobile Device)
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Episode 15 - Matt Hoff - Kettlebells Aren't Just For Swinging


Thu, Jun 21, 2012


Mike Bledsoe interviews Matt Hoff on the variety of Kettlebell exercises and programming.



Download File - 44.6 MB (Click to Play on Mobile Device)
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Episode 14 - Former Pro Basketball player Scott English


Tue, Jun 12, 2012


Former Pro Basketball player Scott English



Download File - 129.7 MB (Click to Play on Mobile Device)
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Episode 13 - The Unlucky Episode w/Shereen Myers


Thu, Jun 07, 2012


13 13 13 13 13



Download File - 136.3 MB (Click to Play on Mobile Device)
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Episode 12 - Rich Froning Jr, Dan Bailey, and Michelle Kinney


Sat, May 19, 2012


Rich Froning Jr, Dan Bailey, and Michelle Kinney



Download File - 136.3 MB (Click to Play on Mobile Device)
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Episode 11 - Gracie Jui-Jitsu black belt Alex Meadows


Wed, May 16, 2012


The Barbell Shrugged crew is joined by Gracie Jui-Jitsu black belt Alex Meadows to discuss strength and conditioning for Mixed Martial Arts and more!



Download File - 168.3 MB (Click to Play on Mobile Device)
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Episode 10 - w/paleo pastry chef Brandi Marter


Wed, May 02, 2012


The Barbell Shrugged gang is joined by Paleo Pastry Chef Brandi Marter.



Download File - 117.1 MB (Click to Play on Mobile Device)
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Episode 9 - Lucas Ferreria


Sat, Apr 28, 2012


The Barbell Shrugged crew is joined by Brazilian swim coach Lucas Ferreria.  Highly entertaining episode!



Download File - 147.1 MB (Click to Play on Mobile Device)
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Episode 8 - iTunes ONLY w/Michelle Kinney


Mon, Apr 23, 2012


The Barbell Shrugged crew is joined by two-time CrossFit games participant, 2010's Central East regional female champion, future CrossFit affiliate owner, and all around badass Michelle Kinney to discuss the upcoming CrossFit games as well as opening up a box.



Download File - 121.3 MB (Click to Play on Mobile Device)
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Episode 7 - Paul Eich


Tue, Apr 17, 2012


The Barbell Shrugged crew is joined by Paul Eich to dicuess "Olympic Weightlifting Elitism," nutrition, and more!



Download File - 117.1 MB (Click to Play on Mobile Device)
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Episode 6 - Robby Fromin


Wed, Apr 04, 2012


The Barbell Shrugged crew is joined by Robby Fromin, buisness owner, and soon to be CrossFit gym owner about opening a CrossFit gym.



Download File - 140.8 MB (Click to Play on Mobile Device)
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Episode 5 - Beating Cancer with Diet not Chemo w/Chris Wark


Wed, Apr 04, 2012


The Barbell Shrugged crew is joined by stage 3 colon cancer survivor Chris Wark to discuss how he beat cancer without chemotherapy.



Download File - 132.0 MB (Click to Play on Mobile Device)
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Episode 4 - Brian and Leslie Schilling


Thu, Mar 22, 2012


The Barbell Shrugged crew nerds out about olympic weightlifting with Dr. Brian Schilling and explores the what’s and why’s to interval training. Later in the show Brian’s wife Leslie, a registered dietitian discusses eating disorders and the current state of nutrition research.



Download File - 114.7 MB (Click to Play on Mobile Device)
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Episode 3 - Brad Pope


Sat, Mar 17, 2012


The supplement industry exposed.  Discover some interesting tid bits about the supplement industry from a man who works on the inside: Brad Pope.



Download File - 110.5 MB (Click to Play on Mobile Device)
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Episode 2 - Rich Froning + Entourage


Thu, Mar 15, 2012


We interview Rich Froning at the Arnold Sports Festival where we encounter a bunch of freaks.



Download File - 86.1 MB (Click to Play on Mobile Device)
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Episode 1


Mon, Mar 12, 2012


An interview with Alex Maclin and Lisa McAdoo. Hosted by Mike Bledsoe, Chris Moore and Doug Larson.



Download File - 126.6 MB (Click to Play on Mobile Device)
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