Episodes
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Learning the Craft: Joe Gzik on Coaching and Mentorships
Michael and Joe Gzik discuss coaching, Joe's experience as an attendee in our mentorships, and what he has learned along the way. You can reach Joe at https://www.gzikperformance.com/.
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Experience and Takeaways from the Assessment Mentorship w/ Austin Kap
In this episode I talk with Austin Kap - an established coach from New Jersey - on his experience attending the Fitness Assessment Mentorship. We dive into his biggest takeaways from the mentorship and how he has applied that to new and current clients. Enjoy.
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Competing in the Heat with Matt Brady
Today, Michael and Matt dive into the importance of heat training for outdoor competitions. Fresh off the NorCal Semifinal—where temperatures soared above 35°C—Matt shares his firsthand experience competing in extreme heat. Together, they break down the strategies and adaptations used to prepare...
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CrossFit's Worst Movements—What We Would Cut
Is every CrossFit movement really worth keeping? In this episode, we break down what we believe to be the most questionable and unnecessary movements in the sport.
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Road to WheelWod with Lauren Farhat
Lauren talks about her CrossFit journey, her growth as an athlete and as an ambassador for the adaptive community, as well as her experience on the big stage of the WheelWod CrossFit Games.
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The Fitness Journey feat.Matt Brady
Scott talks with long-time client and friend Matt Brady about his fitness journey over the past 8+ years and becoming a competitive CrossFit athlete.
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CrossFit Journal: What Is CrossFit?
In the conclusion of our five-part series, Michael, Scott, and Kat discuss the CrossFit Journal’s defining article, “What Is CrossFit?”.
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2k Row Time Trail
In this episode, Michael sits down with Tom Hoffman to break down his recent 2K row time trial. https://gcstrengthandconditioning.com/
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CrossFit Journal: Avoiding Metabolic Derangement
Lynsey Martin joins us to explore the fourth installment in our CrossFit Journal article series, "Nutrition: Avoiding Metabolic Derangement." This article was originally published in November 2003, by CrossFit founder Greg Glassman.
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CrossFit Journal: CrossFit's Programming
Discussing Greg Glassman's article from 2003, "A Theoretical Template for CrossFit's Programming".
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CrossFit Journal: What Is Fitness
We continue our series, looking back on early CrossFit Journal articles. Today, we discuss the article "What Is Fitness," again written by Greg Glassman in 2002. Link to article:...
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Crossfit Journal: Foundations
In this episode, we start a new series that looks at the old Crossfit Journals from the early 2000s. First up, we discuss Greg Glassman's early philosophy from his article "Foundations".
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Moving Pains
For everyone that doesn't know, we changed locations. This episode includes some of the obstacles that were involved with that process. Some of the stories may be a dramatization of actual events that occurred. Enjoy, and remember, always wear a harness and hard hat when using a skyjack!
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Family Isn’t Holding You Back
In this episode, Scott and Mike talk about the effect starting a family has had on them as coaches.
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Kat with a K
In this episode, we introduce one of our newest coaches Kat.
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Thoughts On Semi-Finals
Mostly our thoughts on Atlas Games as well as a bit on other events.
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Between Two Qualifiers
Our thoughts on the CrossFit quarter-finals.
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Anaerobic Threshold
In this episode, we discuss the topic of the Anaerobic Threshold and the ongoing debate of whether the term is valid concerning exercise performance. References: https://physoc.onlinelibrary.wiley.com/doi/10.1113/JP279963 https://pubmed.ncbi.nlm.nih.gov/33844670/...
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Coach Martin Altemark
A discussion with coach Martin Altemark.
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Concurrent Training
A discussion on laying out endurance and strength training to get the most out of training. Reference: https://physoc.onlinelibrary.wiley.com/doi/pdf/10.1113/JP272270
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How Bad Do You Want It
Discussion of the phrase and it's relationship to training for sport.
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Exercise Induced Pain: Pain Management
Resources for this episode: 1. https://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.1052.4477&rep=rep1&type=pdf 2....
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Exercise Induced Pain: Pacing
In this episode we delve into pain and how it interplays with pacing for endurance events. We also talk about the study referenced below. How much does pain dictate the pace we choose? How is pain helpful? What happens when an athlete is given analgesics prior to completing a task? Reference for...
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Exercise Induced Pain: Intro
The next series of episodes are going too focus on the perception of pain with exercise. This episode is meant to introduce the topic and share some of our most painful workouts. References for this episode: 1 - https://journals.physiology.org/doi/full/10.1152/japplphysiol.00761.2009 2 -...
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Thoughts on Open and Quarter Finals
Our thoughts on the CrossFit Open and Quarter Final. What we thought about the events and layout.
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Peridization:G.A.S.?
Brief overview of General Adaptation Syndrome and Fitness Fatigue Model. We then give examples of unforeseen events that have caused us to adjust training plan for clients. References For This Episode:...
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Periodization:Dart Throwing Chimps
In this episode we discuss our view on periodization within CrossFit and in other sports. Reference for this episode:...
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Smoothness in Training and Sport
In this episode, we discuss how we think training should be designed while keeping in mind movement smoothness and complexity. Our training examples are focused around high-skill movements in CrossFit (Snatch, Butterfly Chest To Bar), and our thought process behind the progressions from beginner…
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Smoothness:Complexity
In this episode we elaborate a little more on the topic of movement smoothness or complexity. We discuss very briefly how it is measured within studies, then give examples of how you see varying degrees of movement smoothness when watching low and high skill level athletes. Complexity of movement...
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Intro to Movement Smoothness
Trying to explain movement smoothness can be difficult. It is more easily observed then it is articulated. "You know what it is when you see it". In this episode we introduce movement smoothness, differentiate movement efficiency versus movement smoothness, as well discuss how we came to this…
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PBM: Grand Unifying Theory?
In this episode we discuss some of the limitations that arise when trying to apply the Psychobiological Model to the sport of CrossFit and Fitness. We also elaborate on how we believe the Power Duration Relationship and the Psychobiological Model, when used synergistically, can help explain an...
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PBM: Other Variables
In the episode we elaborate on more variables included within the psychobiological model.
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PBM: Motivation
In this episode we discuss motivation and how it fits into the psychobiological model when interpreting athletic performance. We also discuss Brehm's distinctions between potential motivation and motivational intensity (link below), and provide real examples of how they are displayed in CrossFit....
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PBM: Sense of Effort
In this episode we talk about some of the outside factors that affect your sense of effort when training or competing. We elaborate on how sleep, nutrition, and life stress can alter the outcome of a given task from a purely psychological perspective. We also discuss how you can decrease your…
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Intro to PBM
In this episode we discuss the Psychobiological Model as explained by Sam Marcora. How does one's physiology interplay with their psychology, and how does this affect the outcome? The next few episodes we will explain the Psychobiological Model in depth and how we think of the model when…
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Power-Duration: Variables and Limitations
In this episode we take a look at variables and limitations when trying to use the Power-Duration theory to predict performance in CrossFit. If you haven't listened to the previous episodes on Power-Duration, you will want to go back before listening to this one. We also briefly hint at what our...
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Power-Duration: Duty Cycle
In this episode we continue our discussion on the power duration relationship focusing on the concept of duty cycle. Duty cycle refers to a work to rest ratio that can be used to mathematically predict failure/fatigue at a given task. We then explain why we think this concept can be used when...
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#OutsideTheBox
In this episode Michael talks about the history of his fitness competition known as Outside The Box. The purpose of this episode was to explain how the competition came to be, as well as discussing the format that Michael uses to develop the events.
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Power-Duration: Sustainable Intermittency
In this episode we elaborate more on W' Prime and its relation to Critical Power. We also explain the test for finding Critical Power, as well as give a brief example on how we think about these terms when programming. We plan to give more examples and how to better design workouts using these...
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Power Duration Relationship
In this episode we introduce the power-duration (PD) relationship. It is a broad explanation of how critical power/speed/torque is used to predict when someone will reach task failure at a given endurance task (cycling, running, etc.). This episode is only meant to serve as an introduction to the...
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Polarized Training and CrossFit
In this episode we talk about a common method of training in the the endurance community known as polarized training. We briefly explain what polarized training is and how it is defined. We then go on to discuss whether this method of training can be applied to designing training for the sport of...
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Changing Pace
In this episode, we asked some people on why they left CrossFit to pursue other athletic endeavors. We also discussed the tendency to gravitate towards endurance sports when leaving, and possible reasons as to why. This topic was a difficult one to discuss as you may get a sense of that when...
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Question & Answer
This podcast contains listener submitted questions that were answered by Jason, Michael, Scott, and Tom. If you have questions that didn't covered please send those questions to: [email protected] For information on coaching and fitness camps head over to...
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Changed My Mind #2
Send questions to: [email protected] For information on coaching and fitness camps head over to https://www.optimumperformancecalgary.com/
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Up For Debate- Squats, RPE Anticipation
Send questions to: [email protected] For information on coaching and fitness camps head over to https://www.optimumperformancecalgary.com/
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Training Considerations During COVID Lockdown
Send questions to: [email protected] For information on coaching and fitness camps head over to https://www.optimumperformancecalgary.com/
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Addressing Injury
Send questions to: [email protected] For information on coaching and fitness camps head over to https://www.optimumperformancecalgary.com/
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Cueing
Send questions to: [email protected] For information on coaching and fitness camps head over to https://www.optimumperformancecalgary.com/