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Created In The lab

by Created In The lab

Sports

Weekly PODCAST of CrossFit Dunbar Cave Lab and Matt Biolsi. Blending the worlds of CrossFit, strength and conditioning, fitness, and stoicism for the competitive and everyday athlete.

From the show's RSS feed, refreshed Apr 12, 2026. Source feed.

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Episodes

  1. Episode 6 Train to be better, don’t only train to win.

    Are you training with a purpose or are you trying to win every workout training session? Competitions are for winning. Races are for winning. Training sessions are designed o make you better.

  2. Episode 5 When to Scale or Change Workouts On and Off Season

    Week 5 Properly utilizing CrossFit during off season and training season and movements to back off of.

  3. What to do during off season for your sport (CrossFit/running/weightlifting/basketball)

    Off season can be a difficult time for athletes. They don’t know how to train and typically fall into one of two categories. They keep playing their sport and eventually burn out or get hurt. Or they sit around and don’t train anything and come into the season out of shape and struggle to get…

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  4. Episode 3 Bad Training Days

    Training progress isn’t linear. Bad training are actually part of the process. A good coach accounts for these days in the program. How you react to these poor training days tells a coach who you are as an athlete and a person.

  5. Episode 2 Creating a Pace

    Episode 2 Pacing

  6. Return of Created in The Lab Podcast. Refocus of Training

    The new, and hopefully improved podcast will focus on using CrossFit to train for things outside of CrossFit. My focus currently is on running and how I’m using CrossFit to make me a better runner. Weekly episodes will be posted on Mondays and I’ll discuss my training calendar and what my…

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  7. “Squatober” with Joe B

    This episode we decided to talk about different squat cycles. Between me and Joe we have tried multiple squat programs and have found pros and cons with each. We talk about the way we squat in our own programs now and why we do it. Hope you enjoy two bros talking about all things squat! Don’t...

  8. Competition Talk with Joe B

    In this episode me and Joe discuss some recent competitions that we have attended. What did we like, we did new not like, what we believe could have been better. On of the most important aspects of being the best at what you do is critiquing what goes on around you and improve what you are doing...

  9. Fads in CrossFit w/Joe B from Stay Relentless Athletics

    Today me and Joe sit down to talk about different Fads in CrossFit, from what shoes one would wear to wearable technology. Joe and I have a lot of experience working and seeing athletes use a lot of different tools and offer some insight as to when and how one should use these tools.

  10. Crossfit games and programming of the games witn Joe B from Stay Relentless AP

    Joe and Insit down and talk about our reaction to the 2021 NoBull CrossFit Games. What did we like? What did we hate? How well designed was the test.

  11. April 8th

    CrossFit Quaterfinals, following online competitors programs, DCL weekly programming review

  12. Thursday April 1st

    CrossFit open from a programmers perspective. DCL programming for March 29-April 2nd

  13. Friday February 19th

    Overhead squat dynamic effort 8x3 75%, 400m run 12 squat snatches, 400m run 10 squat snatches, 400m run 8 squat snatches, 400m run 6 squat snatches, 400m run 4 squat snatches

  14. Thursday February 18th

    Snatch complex skill work, 30 min EMOM Minute 1 12-15 calorie row males, 8-12 calories for females, Minute 2 5-8 back squats (225/155), minute 3 3-5 ring muscle ups

  15. Wednesday February 17th

    Shoulder Press 3RM, Barbara Ann, 5 rounds each for time 20 handstand push ups, 30 deadlifts (135/95), 40 sit ups, 50 double unders

  16. Tuesday February 16th

    Clean complex skill development, 5 RFT 10 single arm dumbbell thrusters (50/35) 15 box jump (30/24) 10 single arm dumbbell thrusters, 15/11 calorie bike

  17. Monday February 15th

    Overhead squat 3RM, 30-20-10 hang power cleans (115/75) toes to bar

  18. Friday February 12th

    Front squat dynamic effort 8x2 85%, 5 RFT 12 pull ups, 20 wall balls (20/14) 40 double unders

  19. Thursday February 11th

    Power snatch touch and go skill development 7x3 increasing weight. 30 min EMOM minute 1 15-10 calories for males 10-7 for females assault bike. Minute 2 3-6 power snatches (135/95) minute 3 3 ring muscle ups or 6 ring dips

  20. Wednesday February 10th

    Push Jerk 1RM, 9 min amrap 10 deadlifts (225/155) 10 hand release push ups, 1 min rest, 6 min amrap 6 deadlifts (245/175) 6 bar facing burpees, 1 min rest 4 deadlifts (265/185) 4 handstand push ups

  21. Tuesday February 9th

    Power clean touch and go skill development, 1000m row buy in 4 rounds 12 dumbbell hang clean and jerk (50/35) 22 box jumps (24/20) 32 sit ups

  22. Monday February 8th

    Front squat 1RM, 21 thrusters (95/65) 9 toes to bar, 15 thrusters 15 toes to bar 9 thrusters 21 toes to bar

  23. Friday February 5th

    Front squat dynamic effort 7x3 80% 30 foot handstand walk 10 deadlifts (275/195) 30 foot HSW 8 deadlifts 30 foot handstand walk 6 deadlifts 30 foot handstand walk 4 deadlifts 30 foot handstand walk 2 deadlifts

  24. Thursday February 4th

    Hang clean from below knee skill development. 20 min amrap 6 squat cleans (185/125) 12 bar facing burpees, 18 calories bike

  25. Wednesday February 3rd

    Pause push jerk 2RM 4 RFT 400m run, 15 weighted step ups, 35 sit ups

  26. Tuesday February 2nd

    Hang snatch from below knee skill development 5 RFT 5 hang squat snatches (115/75) 10 box jump overs (30/24) 15 pull ups

  27. Monday February 1st

    Pause front squat 2RM, 4 RFT 12 push presses (95/65) 16 back rack lunges 50 double unders

  28. Friday January 29th

    Front squat 5x5 75%, 50 bar facing burpees, then 4 rounds 10 overhead squat (95/65) 15 chest to bar pull ups, then 400m run

  29. Thursday January 28th

    Pause Clean 2” skill development. 12/10/8/6/4/2 sandbag cleans 20/15, 18/13, 16/12, 14/10, 12/9, 10/8 assault bike calories

  30. Wednesday January 27th

    Push jerk 3RM, 20 min amrap 4 handstand push ups, 8 toes to bar, 12 Dumb Bell hang clean and jerk (50/35)

  31. Tuesday January 26th

    Pause Snatch 2” skill development. 10 RFT 9 thrusters (95/65) 35 double unders

  32. Monday January 25th

    Front Squat 3RM, 4 RFT 10 power cleans (165/115) 50 sit ups 25 wall balls (20/14)

  33. Friday January 22nd

    Back squat dynamic effort 8x2 85%, 15 min amrap toes to bar, 35 double unders, deadlifts (225/155). Rep scheme for toes to bar and deadlift 4,8,12,16,20...

  34. Thursday January 21st

    Squat snatch skill development, 4 RFT 400m run, 15 overhead squats(95/65), 15/11 calorie bike

  35. Wednesday January 20th

    Push Press 1RM, 15 HSPU 30 DB overhead lunge (50/35) 9 kb SDHP, 12 HSPU 30 foot overhead DB lunge 13 SDHP 9 HSPU 30 foot overhead lunge 15 KB SDHP

  36. Tuesday January 19th

    Power clean skill development. 5 RFT 5 power cleans (185/125), 10 chest to bar pull ups, 15 box step ups (24/20”) (50/35#)

  37. Friday January 15th

    Back squat dynamic effort 7x3 80%, 4 rounds every 4 minutes complete 15/12 calorie bike, 8 push presses (115/75) 4 bar muscle ups

  38. Thursday January 14th

    Hang snatch skill development. 6 min amrap 20 OH lunges 50m farmers carry 20 sit ups, 6 min amrap 15 hang power snatch 50m farmers carry, 20 sit ups 6 min amrap 10 squat snatch 50m farmers carry 20 sit ups

  39. Wednesday January 13th

    Pause push press 2 RM, 5 RFT 4 power cleans (185/125) 7 handstand push ups, 11 box jumps (30/24)

  40. Tuesday January 12th

    Hang clean skill development. 30 RFT 5 wall balls, 3 toes to bar, 1 deadlift (315/205)

  41. Monday January 11th

    Pause Back squat 2RM, 4 RFT 15 thrusters (95/65), 12 bar facing burpees, 400m run

  42. Friday January 8th

    Back Squat 5x5 75%, 10 minute amrap 10 shoulder to overhead (135/95) 10 DB step ups (50/35) (24/20”) rest 2 minutes 10 minute amrap 10 HSPU, 10 front squats (135/95)

  43. Thursday January 7th

    Power clean skill development, 4 RFt 10 power cleans (155/105), 20 box jump overs (24/20), 30 sit ups

  44. Wednesday January 6th

    Push Press 3RM, 30/23 calorie bike, then 4 rounds 16 dB alternating snatches 12 chest to bar pull ups, then 20/15 calorie bike

  45. Tuesday January 5th

    Power snatch skill development, 5 RFT 15 power snatches (75/55),12 toes to bar, 9 bar facing burpees

  46. Monday January 4th

    Back squat 3RM, 3 RFT 15 deadlifts (225/155), 30 wall balls, 60 double unders

  47. Thursday December 31st

    50 calorie bike, 50 toes to bar, 40 box jump overs (24/20), 40 pull ups, 30 wall balls, 30 bar facing burpees, 20 hang power cleans (155/105), 20 GHD sit ups, 10 shoulder to overhead, 10 bar muscle ups.

  48. Wednesday December 30th

    Clean 1 rep max, Isabel 30 snatches for time (135/95)

  49. Tuesday December 29th

    Deficit hand stand push up 7 x 1 increasing height. 20 min amrap 5 handstand push ups, 10 weighted step ups, 15 weighted sit ups

  50. Monday December 28th

    Snatch 1RM,5 RFT 10 overhead squats 95/65 200m run 10 C2B pull ups

View all 199 episodes →

Topics in this show

Athlete Mindset CrossFit Dunbar Lab Matt Biolsi Performance Science Stoicism Strength Conditioning Weekly Podcast

Click any topic to search every transcript on PodParley for moments someone mentioned it.

About this show

Weekly PODCAST of CrossFit Dunbar Cave Lab and Matt Biolsi. Blending the worlds of CrossFit, strength and conditioning, fitness, and stoicism for the competitive and everyday athlete.

Hosted by

Created In The lab

Categories

Sports

Frequently asked questions

How many episodes does Created In The lab have?

Created In The lab has 199 episodes on PodParley. The most recent episode was published on July 22, 2025.

What is Created In The lab about?

Weekly PODCAST of CrossFit Dunbar Cave Lab and Matt Biolsi. Blending the worlds of CrossFit, strength and conditioning, fitness, and stoicism for the competitive and everyday athlete.

How often does Created In The lab release new episodes?

Created In The lab publishes every two weeks, based on its 199 episodes since November 2018.

Who hosts Created In The lab?

Created In The lab is created and hosted by Created In The lab.
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