No Results, Only Excuses

00:00 Everybody ready for the banjo? 02:30 We flow into Gregg Glassman. 05:45 CrossFit Geography and CrossFit Woodwork. 10:15 Back in the day at the BOG. Good job Neville. 11:00 Do you want Neville on the show? Click yes for yes and no for yes. 13:30 Why did Dave Castro's ideas stay hidden for so long? 19:20 Being dirty can drop your workout performance by 25% #partialfact 22:10 His WiFi password is what!?! 25:00 Professional Athlete Something Something Association 35:00 Local gyms and their skelm maneuvers. 43:15 Would you go to your local gym if it opened illegally? 49:00 Is there still space to be the online gym mastermind? 58:00 Our amazing book of kettlebell workouts. Bet you wont do the 100 devil presses. 01:01:15 A word from our sponsors. Things are on sale. 01:05:00 @norex @norex @norex and @apemanjuggerjugg on Twitch. Music: Music_Box_Rag/Heftone_Banjo_Orchestra_-_Music_Box_Rag_-_11_-_Semper_Fidelis  From the Free Music ArchiveCC BY-SA 4.0 (Email Sign Up: https://gmail.us20.list-manage.com/subscribe?u=189dd9f1317a5bd0476d6096b&id=1e968818e7)

In Ep 30 we speak factually about who is to blame for the crisis in CrossFit and we confirm that Justin has a heart of gold. No jokes were made during this recording. Maybe next time. 00:00 So sleepy. 00:30 Stolen punchline. 01:10 Leak of our upcoming book. 04:00 What is most important to us? We don't even know. 06:00 Who tried to kill CrossFit: 06:20 Travis and Jess? 18:30 Greg Glassman? 29:50 Greg Glassman again? 34:00 Gleg Glassman again again? 39:45 Wow Greg again. Big surprise. 51:10 What CrossFit did for us. 56:10 Don't quit your gym. 01:00:00 Why are you listening to our admin? Music: Welcome_Wizard/Milkone/Shipyard_Paint_Hole  From the Free Music ArchiveCC BY   (Email Sign Up: https://gmail.us20.list-manage.com/subscribe?u=189dd9f1317a5bd0476d6096b&id=1e968818e7)

00:00 Interdimensional trance music and sensual introductions. 00:39 Why can't Justin mute his phone? 01:00 Bob Ross appreciation minute. 04:20 Justin never wakes up before 9am. 06:45 Dubai Online Championship information. 08:55 No squat rack Swart. 11:30 Latest CrossFit Games updates. 16:30 Eddie vs Hafthor. 21:20 "Everybody doesnt give a f... about your news Courtney". 26:00 Chief people of sadness Opex tell us that the fitness industry is failing us. 31:00 We lost Justin somewhere. 32:00 Justin has been transformed into a robot. 33:00 Most peaceful argument ever heard in a house. 34:30 Back to informative discussions about instagram posts. 41:00 Quote time to inspire you to continue on your trajectory of growth and positivity. 44:45 Keep your masks on and stay away from each other Music: https://freemusicarchive.org/music/Kevin_MacLeod/Global_Sampler/Cambodian_Odyssey From the Free Music ArchiveCC BY   (Email Sign Up: https://gmail.us20.list-manage.com/subscribe?u=189dd9f1317a5bd0476d6096b&id=1e968818e7)

We chat lockdown, pausing of contracts, can the gym industry survive the pandemic and will my home gym ever make me as swole as a regular gym. Music: Nangdo/Chrome/10_The_Look From the Free Music ArchiveCC BY   (Email Sign Up: https://gmail.us20.list-manage.com/subscribe?u=189dd9f1317a5bd0476d6096b&id=1e968818e7)

Special Edition.  We call big boss Tiaan Visser. We talk about the United in Movement competition that’s sweeping the world and how it's trying to support those affected by the pandemic. Pity we can’t hear anything he’s saying but maybe you can. Internet connection brought to you by 1995. Music: Kevin_MacLeod-Hustle  From the Free Music ArchiveCC BY   (Email Sign Up: https://gmail.us20.list-manage.com/subscribe?u=189dd9f1317a5bd0476d6096b&id=1e968818e7)

00:00 Yes we are actually doing the show. 01:15 Who has been licking escalator handles and building sandcastles? 06:00 How are gym's adapting to the lockdown? 08:30 How to get some fitness in during this time. 09:45 Something really funny must be happening in Justin's house. 10:25 How this move to online will continue into the future. 11:30 Is there another man on Justin's couch? 12:15 Will the CrosFit Games be cancelled? 15:10 Top athletes with no home gyms's. Strange. 16:50 Is anyone still interested in doing Sanctionals? 20:30 Matt is back from his personal load shedding. 24:30 Top survival tips. 27:20 DM us if you want to join the show via Zoom. Music: CHASIN_IT - Jason ShawFrom the Free Music ArchiveCC BY   (Email Sign Up: https://gmail.us20.list-manage.com/subscribe?u=189dd9f1317a5bd0476d6096b&id=1e968818e7) ````

00:00 Wind-o-lene in Justin's phone. 00:20 No Justin, no excuses. 02:25 Take 2. We call Justin's manager. 05:30 Why can't Justin tell us himself? 08:50 Bouncy bouncy. 15:50 News of Eddie Hall again. Oops. 19:20 Annie Thorisdottir news. 22:50 Bye bye. Music: PC-ONE - Write_Hear_Redo_Instrumental  From the Free Music ArchiveCC BY   (Email Sign Up: https://gmail.us20.list-manage.com/subscribe?u=189dd9f1317a5bd0476d6096b&id=1e968818e7)  

01:00 The start of many many minutes of playing the Discovery gameboard. 05:40 Finally we get to the news. Wodapalooza happened. Behind a paywall. 10:00 Pun alert. 10:40 Why cant Justin just stay in his seat? 14:40 Are we unlimited in our potential? 21:20 Eddie Hall tries Isabel. 23:50 Planking world record. 25:05 Sitting in a wine barrel record broken. 32:30 Justin will get a brazilian wax in Brazil. 34:35 Top names going to Brazil. 36:10 We discuss the art of war. 37:35 The workouts for the weekend. 51:05 Aaaaaah! Aaaaaaahh! Aaaaaahhh! 58:00 Team events. 58:50 The Herd Games are around the corner. Courtney could be elite. 01:02:50 Listener feedback time. 01:06:15 Quote of the day by Justin. Music: Jason Shaw - ACOUSTIC_BLUESFrom the Free Music ArchiveCC BY   (Email Sign Up: https://gmail.us20.list-manage.com/subscribe?u=189dd9f1317a5bd0476d6096b&id=1e968818e7)  

00:00 Unsuccessful introduction. 00:15 Successful introduction. 01:45 Unboxing of our new Revolution Skipping Rope. 07:00 Courtney does double unders. 07:45 Matt does double unders. 08:00 Justin gets his smoothie delivered and does triple unders. 09:35 Fast running news. 12:10 Norwegian CrossFit news. 19:05 Justin finishes his smoothie. 20:35 Main topic of the day. How to get strong! 23:30 Science alert. 25:40 We discovered something new on the way down. 26:35 Exercise selection. 31:35 Accessory lifts. 39:30 Let's all go to 5x5 island. 41:45 Can you get stronger while doing lots of aerobic work? 48:40 How strong is strong enough? 52:30 Listener feedback. Music: CScott_-_Stage_Theory_Beats_vol_3_-_07_Humphrey1 From the Free Music ArchiveCC BY   (Email Sign Up: https://gmail.us20.list-manage.com/subscribe?u=189dd9f1317a5bd0476d6096b&id=1e968818e7)

00:50 Introducing Justin Dick. 01:45 CrossFit HQ responds to nationalization of gyms. 07:55 Cape CrossFit goes international. 10:25 Complete contentment. 12:40 SA swimmer gets banned for doping. 14:00 Fitness myths. 14:45 Boner content from Justin. 18:45 Courtney’s best tip for taking supplements. 30:00 Muscle confusion defined. 32:30 Freeze your fat away. 49:00 Space-o-nauts 49:15 Best listener feedback ever. 50:45 Non-human listener feedback. 01:00:40 Justin's quotes of the day. Music: Computer_Music_All-Stars  From the Free Music ArchiveCC BY   (Email Sign Up: https://gmail.us20.list-manage.com/subscribe?u=189dd9f1317a5bd0476d6096b&id=1e968818e7)

00:00 Gotcha Justy. Aaaahhhhhhh. 01:00 How to speak while maintaining a gymnastic hollow. 06:10 News time. Strong people stuff. 21:25 Main topic - Are group classes rubbish? 29:50 Does Justin want to be your life coach? 41:15 Can the CrossFit model be improved? 48:30 Bee Aesthetics is no more. Long live Herd SA. 51:45 Dehydrated listener feedback. 53:35 Shoutout to the Pretorius kids. 54:20 Bonus content. Justin is going to Egypt. 55:00 Fundraiser news. 57:30 Justin modifies the quote of the day. Disco High by UltraCatFrom the Free Music ArchiveCC BY   (Email Sign Up: https://gmail.us20.list-manage.com/subscribe?u=189dd9f1317a5bd0476d6096b&id=1e968818e7)

00:00 Play the Justin guessing game. 02:15 The start of 4min of roasting Justin. 05:10 The news. Strength in Depth. 10:50 Lefteris got popped for drugs. BIG SURPRISE! 20:10 Hot scoop news. Justin goes to Brazil. 29:50 Weightlifting news - Rome 2020 34:30 Highly scientific protein bar tests. 41:10 "This tastes like a Sunday afternoon at my gran's house" - J.Swart 43:20 "I don't know who signed that off?" - C.Dick 52:30 "They don't expect you to read the ingredients" - M.Bowerman 53:40 Listener feedback. 55:20 Quote of the day. 56:40 Chit chat and bonus tips. Music: "Makie Elkino by William Ross Chernoff's NomadsFrom the Free Music ArchiveCC BY   (Email Sign Up: https://gmail.us20.list-manage.com/subscribe?u=189dd9f1317a5bd0476d6096b&id=1e968818e7)

00:00 Justin has mooned the sun. 00:30 What episode are we on? 01:15 Butt chugging news. 07:30 Main topic of the day: INJURIES 07:55 Justin remembers the NSCA. 10:05 Some real studies into injuries. 13:20 Types of injuries. 14:00 Most common injury areas. 18:40 Injury rates. 32:30 CrossFit is full of big babies. 40:30 What predicts injuries? 45:00 How to prevent injuries. 50:50 Justin's funny injury stories. 55:40 Only listener feedback comes from ourselves. Music: "ROCKY TOP" by Jason ShawFrom the Free Music ArchiveCC BY   (Email Sign Up: https://gmail.us20.list-manage.com/subscribe?u=189dd9f1317a5bd0476d6096b&id=1e968818e7)

The boys chat about building a garage gym and their experiences. 00:00 Justin cant stop eating! 00:45 We cant remember our own intro. 02:45 Nationalisation news to use or lose or choose. 13:50 "I got some very boring CrossFit news" - M.Bowerman 15:30 Mayhem Classic results roundup. 19:40 Main topic - Garage gym building. 21:25 The most important thing to think about. 24:45 Get your measuring tape out. 31:30 Check the headroom in your garage. 32:45 The best basic equipment to start with. 35:45 Steel versus bumper plates. 42:00 Out of the box equipment. 42:30 Are dumbbells a good investment? 44:30 The best cardio equipment (if you had to choose one). 46:25 Oops, Justin has better things to do again, as usual. 47:20 Top tips. Top stories. 49:50 What is Herd? 52:15 Go to www.herdsa.co.za and use NOREX10. 53:30 Listener (Eric) feedback. 54:30 Quote of the day. 55:00 Byeeeeeeeeee. Music: "TENNESEE HAYRIDE" by Jason ShawFrom the Free Music ArchiveCC BY   (Email Sign Up: https://gmail.us20.list-manage.com/subscribe?u=189dd9f1317a5bd0476d6096b&id=1e968818e7)

We talk about goal setting and how to achieve them. This episode is filled with swear words too. 00:00 Can you put your hands together for the return of NoRex? 03:45 What we got for Christmas. 07:10 No its not time for our main topic! It's the news. 10:05 First factoid for 2020. 13:15 We teach the art of interviewing. 15:15 Did Sara listen to the No Rex Podcast before she became plant based? 21:20 Main topic time. Goal setting strategies. 21:50 Partial goals definition. 22:25 "The power in goal setting comes from having a subconscious compass" - J.Swart 26:50 The dark side of goal setting. Added stress. 27:30 Extensive research from this point onwards. Enjoy. 28:20 Align your goals to your priorities. 28:50 The magic wand test for setting your most important goal. 32:15 Stretch goals. Good/bad? 35:35 Successful attempt to make a new goal setting acronym. 42:00 Internal versus external rewards. What kind of person are you? 43:25 Write goals in the present tense. 43:40 Write down 20 actions you need to do to achieve your goals. 45:40 "Get home, wash the dishes, go to bed" - M.Bowerman 49:00 "Unless its your career, don't make it your whole identity" - C.Dick 50:40 Hold yourself accountable. 51:30 The best idea of the entire show. 53:25 We send our fitness goals out into the world. 01:08:25 Podcast goals for 2020. 01:13:10 Recap and takeaways. 01:14:35 No listener feedback. 01:16:35 Quote of the day. (Music By The Passion HiFi www.thepassionhifi.com) (Email Sign Up: https://gmail.us20.list-manage.com/subscribe?u=189dd9f1317a5bd0476d6096b&id=1e968818e7)

We talk everything CBD and round up the 2019 with some good ol rambling. See you next year suckers. 00:30 Matthew Bowerman. Real name no gimmicks. 03:50 News: Tiaan goes to Africa. 06:00 Review of Virgin Active Functional Fitness class. 15:10 Main topic time: CBD (So hot right now!) 21:10 Hello Alan Foulis. Special uninvited guest. 23:45 Clink your tinctures. 27:25 Uses for CBD. 29:30 How to use CBD? 35:05 Is CBD legal for athletes? 36:35 We google something for our "readers". 42:20 Where to get CBD in South Africa. 44:25 Major takeaways from our findings. 47:50 Wrap up of our last episode for 2019. 48:45 Listener feedback. 49:20 Bergie friend is back after a long time missing in action. 52:50 The conversation descends into randomness. Sea Cucumber Schiff. 59:00 Somehow talking about sunflowers. 1:00:20 If you've made it this far, DM us for a free sunflower seed. (Music By The Passion HiFi www.thepassionhifi.com) (Email Sign Up: https://gmail.us20.list-manage.com/subscribe?u=189dd9f1317a5bd0476d6096b&id=1e968818e7)  

Advances in sports tech has had a profound impact, including analysis, feedback and physical improvements. We try talk about this like adults. 00:00 Listener feedback song. 02:00 How many artificial knees will Justin have by the time he's 50? 04:30 The guys finally let Courtney start the news. 05:00 Kari Pearce ab-book review. 11:05 Filthy 150 results. 18:05 Manly voice practice. 18:30 Speaking of technology.... in sport. 24:30 Some examples of big technology changes in sport. 33:40 Some smaller technology you should be using. 41:35 How the coach should use technology. 51:50 How the athlete should use technology. 1:04:00 When is technology a bad thing? 1:07:53 R500 a month?!?!? 1:12:25 Takeaways for you to think about. 1:16:00 Listener feedback. 1:19:30 Where to find us. (Music By Justin Swart & DOS-88 https://dos88.bandcamp.com/) (Email Sign Up: https://gmail.us20.list-manage.com/subscribe?u=189dd9f1317a5bd0476d6096b&id=1e968818e7)

Plenty unpacked with our guest Glen Finkel. 00:35 What's crackalackin' Quentin Swart? 01:40 Obese country news. 04:30 Who is G-Fink? Hint: Mr Glen Finkel. 12:45 Vegan food guessing game. Play along at home. 17:20 Springboks dietary regime. 22:15 We review "The Game Changers" movie. 40:10 We debunk some of the research. Big words are used. 52:50 Some key takeaways to apply to your nutrition. 56:50 "There is value in spending time in the kitchen" - Justin Swart 1:03:25 We rate the movie on a scale of 1-5. 1:08:28 Justin walks out again for the second week. 1:09:35 Listener feedback. "There were more partial facts in that documentary than your podcast" - Damian (valued listener) 1:10:23 Justin decides to come back into the room. 1:11:40 Black Friday deal for you. Dr. Westman reviews 'The Game Changers - https://www.youtube.com/watch?v=dQBlA6SPZ-M&feature=youtu.be (Music By The Passion HiFi www.thepassionhifi.com) (Email Sign Up: https://gmail.us20.list-manage.com/subscribe?u=189dd9f1317a5bd0476d6096b&id=1e968818e7)  

It's time for the completely inaccurate scorecard of the Open. Other things we talk about: 01:40 News - CrossFit Training is back on Instagram. Will the rest of the gang join in? 04:00 Matt gives us some information about Facebook glitches and page deletions. 09:10 Finalising the CrossFit Open results. 11:50 How the backfilling process works. Attention elite listeners. 14:00 Open wrap-up and fashion tips from Matthew. 26:50 South African CrossFit Open winners. 34:35 Our thoughts on the CrossFit Open programming. 41:20 Incredibly completely inaccurate scorecard of the Open. 47:50 Listener feedback tune by Justin. 48:25 "It's nice to be important, but it's more important to be nice" - Justin Swart 48:50 Winner of our Jacob Heppner competition. Big prizes to choose from. 55:00 Justin walks out because he has more important things to do. (Music By The Passion HiFi www.thepassionhifi.com) (Email Sign Up: https://gmail.us20.list-manage.com/subscribe?u=189dd9f1317a5bd0476d6096b&id=1e968818e7)

The boys chit chat about The CrossFit open 20.5 WOD and the sad news of Fittest in Cape Town being postponed. 00:00 Matt plays the harmonica. 00:30 Courtney speaks only to Kealan. 01:00 How we got our new mic. 02:44 Newsy kapoozy. 09:10 Major earth shattering cancellation news. 11:20 Fittest in Cape Town 2020 has been postponed. Will anyone see Matt's qualifier video's? 19:45 CrossFit Open 20.1 Top Scores. 41:10 Justin calls the Nutritech hotline. 45:50 Main topic of the day, CrossFit Open 20.5. 46:00 Main topic of the day theme song. 51:40 Justin's strategies for Beginner, Advanced and Super-dooper athletes. 1:12:30 Goodbye people who have made it this far. (Music By DOS-88 https://dos88.bandcamp.com/) (Email Sign Up: https://gmail.us20.list-manage.com/subscribe?u=189dd9f1317a5bd0476d6096b&id=1e968818e7)  

We talk everything 20.4, the HSPUs are brought up again and we discuss teen sensations in CrossFit. All topics and their time stamps: 04:35 CrossFit Open 20.2 news. Who got penalties? 06:50 Big dangerous Lefteris news. 16:45 CrossFit Open 20.3 scores. 19:25 Will Jacob Heppner’s HSPU be allowed? What do the rules say? 27:05 Thanks for the banana Kealan. 31:10 CrossFit Open 20.4 chat. Will we get a new SA Open champion? 35:30 Teen sensation Emma Cary. 37:45 More teen sensations. The Finkels. 43:00 Chommie of the show AJ Visser is going to Bahrain. 46:15 Oh it’s actually only 20.4 chat time now. 1:07:45 Bee Aesthetics massage your muscles stronger and longer than your life partner ever could. (Music By DOS-88 https://dos88.bandcamp.com/) (Email Sign Up: https://gmail.us20.list-manage.com/subscribe?u=189dd9f1317a5bd0476d6096b&id=1e968818e7)

The CrossFit open 20.3 and the hand stand push up fiasco. We also cover a bit of news and get through some great listener feedback. 00:30 Matt and Justin loudly chew delicious Sticky BBQ Halaal burgers. 03:20 CrossFit Open 20.1 penalties. 08:30 Matt has finished loudly chewing his burger. Justin still going strong. 11:40 CrossFit Manager of countries/continents reaches out to us. 15:50 CrossFit Open 20.3 feedback. 25:10 Justin has some positive thoughts on the 20.3 standard. 38:25 Justin comments on Matt’s fantastic physique. 43:30 Outcome Podcast host Matt Schiff joins us. Justin thinks back to his school days. 47:35 Listener feedback. Should there be an Open that’s only for General Joe? 01:01:30 Let us know if you want us to come visit you and record an episode live. (Music By The Passion HiFi www.thepassionhifi.com)

We talk about how fun 20.2 was! yay. Also, the unaffiliation of boxes and the potential pros and cons. All topics and their time stamps: 02:20 Unaffiliation Nation news 05:30 Do gyms still need to have “CrossFit” in the name? 14:00 Bold Body opens a new gym. 26:00 20.1 wrap up 31:45 Who messed up Justin’s 20.1 redo? 44:30 We discuss Open workout 20.2 58:45 Join the herd. 1:06:45 Listener feedback (Music By The Passion HiFi www.thepassionhifi.com)

The big CrossFit Open episode where we talk 20.1 and how it hurt. We also touch on contaminated supplements and Matt tells us about his demo boy recordings for the Fittest in Cape Town qualifiers. Other things we talk about: 01:20 Elite and sub-elite fitness. 02:15 Matt tests the FiCT qualifier wods. 08:10 The REAL reason FiCT had so many big names in 2019. 11:05 Tia goes to Australia. 13:25 Latest druggie news. 29:15 Is the Plumstead Championship using the Open as a qualifier? 33:35 Sub 2 hour marathon news. 39:00 CrossFit Games Open 20.1 53:40 Listener feedback. 58:40 Bee Aesthetics got that swaggy stuff to make you elite. Sign up to our mailer: bit.ly/2MSkbP3 (Music By The Passion HiFi www.thepassionhifi.com)  

When hitting the gym, whether it’s at your home gym or local fitness center, its important to make the most of your time. We chat about building HIIT workouts and their benefits.  Other things we talk about: 2:35 Some news about the CrossFit Open. 12:20 How to build a high intensity program for yourself in a commercial gym. 38:15 Summary of the best movements to do. 54:20 Cheers Wessel (Music By The Passion HiFi www.thepassionhifi.com)

We take you through the history of functional fitness in our usual style of off topic jokes and partial facts. Things we talk about: 00:55 Does Justin sleep? 03:45 Some news: Torian Pro, ELFIT, Aphrodite Games 14:05 CrossFit Open numbers and predictions 26:00 We guess Open signup numbers for 2020. 28:25 Listener feedback. 34:15 Functional Movement History 1:04:00 Where to find us? (Music By The Passion HiFi www.thepassionhifi.com)

We talk about fitness goals you might want to accomplish off our made up fitness bucket list! Other things we talk about: Weightlifting News (World Weightlifting Champs): 3:18 SA athletes testing positive for banned substances: 13:25 Chandler Smith AMA: 19:05  What is SARMs: 20:20 Listener Feedback: 24:00 Fitness Bucket List: 28:30 (Music By The Passion HiFi www.thepassionhifi.com)

We discuss a lot of nonsense and learn some nutrition basics from a reputable source. Things we talk about: 0:00 The one thing you must know now. 01:25 Some CrossFit news. 05:50 Partial fact alert. 09:20 Finally get on to the topic. Nutrition. How to get a six pack in 21 days. 11:20 Justin's recipe of the week. 15:40 Justin's crazy experiment on himself. MUST LISTEN. The content used in this episode can be found here: https://www.facebook.com/david.cross.357284/posts/10153059427601619?__tn__=H-R  (Music By The Passion HiFi www.thepassionhifi.com)

Weightlifting South Africa, our experiences, local comps and how to get started.  Things we talk about: 1:45 The CrossFit Games 2020 rule book 10:20 National champ of Botswana 17:50 Thanks to the listeners 19:20 WOD Proof App 21:30 Franco Columbu 22:25 Partial Fact Alert 25:35 Shout out to Outcome Podcast 26:22 Weightlifting South Africa (Music By The Passion HiFi www.thepassionhifi.com)

We chat to our very own host Justin Swart about his 2019 season wrap up and his future goals. Things we talk about: CrossFit, Inc CEO resignation: 1:30 Battle of the beasts (pre-comp): 9:40 Justins 2019 Season: 17:00 Aphrodite Games 2019: 34:35 (Music By The Passion HiFi www.thepassionhifi.com)

Our first episode. Bear with us while we tackle the teething problems of sounding natural, audio quality and figuring out who we are! Enjoy. Things we talk about: 1:45 The Open 2019 (Part 2) 11:10 Predictions for South Africa in the Open 16:50 Fittest in Cape Town 2020 39:00 South Africans at the CrossFit Games (Music By The Passion HiFi www.thepassionhifi.com)