The Spiral Out Podcast

The Spiral Out Podcast

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Conversations about coaching and competing in fitness

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    • Mar 18, 2025 LATEST EPISODE
    • every other week NEW EPISODES
    • 41m AVG DURATION
    • 58 EPISODES


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    Latest episodes from The Spiral Out Podcast

    CrossFit's Worst Movements—What We Would Cut

    Play Episode Listen Later Mar 18, 2025 45:20


    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.

    Road to WheelWod with Lauren Farhat

    Play Episode Listen Later Mar 12, 2025 70:27


    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.

    The Fitness Journey feat.Matt Brady

    Play Episode Listen Later Feb 17, 2025 64:30


    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.

    CrossFit Journal: What Is CrossFit?

    Play Episode Listen Later Feb 14, 2025 40:22


    In the conclusion of our five-part series, Michael, Scott, and Kat discuss the CrossFit Journal's defining article, “What Is CrossFit?”.   

    2k Row Time Trail

    Play Episode Listen Later Feb 6, 2025 27:23


    In this episode, Michael sits down with Tom Hoffman to break down his recent 2K row time trial.   https://gcstrengthandconditioning.com/      

    CrossFit Journal: Avoiding Metabolic Derangement

    Play Episode Listen Later Jan 30, 2025 89:38


    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.   

    CrossFit Journal: CrossFit's Programming

    Play Episode Listen Later Jan 23, 2025 36:09


    Discussing Greg Glassman's article from 2003, "A Theoretical Template for CrossFit's Programming".   

    CrossFit Journal: What Is Fitness

    Play Episode Listen Later Jan 16, 2025 84:54


    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: http://library.crossfit.com/free/pdf/CFJ-trial.pdf?_gl=1*66ai5h*_gcl_au*MTA5MjA0NTM0MS4xNzM1ODQyNjM1*_ga*NjY1NjQ1NjEwLjE3MzU4NDI2MzY.*_ga_YMP4SGMLNT*MTczNjQ1NjYzOS40LjEuMTczNjQ1NzE5NS4zNy4wLjk1NzQyMTA1MQ..&_ga=2.247161345.420518553.1736456639-665645610.1735842636  

    Crossfit Journal: Foundations

    Play Episode Listen Later Jan 9, 2025 62:39


    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". 

    Moving Pains

    Play Episode Listen Later Apr 4, 2023 80:22


    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!

    Review of CrossFit Quarterfinals 2023

    Play Episode Listen Later Mar 26, 2023 38:27


    Family Isn't Holding You Back

    Play Episode Listen Later Aug 11, 2022 27:55


    In this episode, Scott and Mike talk about the effect starting a family has had on them as coaches. 

    Kat with a K

    Play Episode Listen Later Jun 25, 2022 39:10


    In this episode, we introduce one of our newest coaches Kat. 

    Thoughts On Semi-Finals

    Play Episode Listen Later Jun 15, 2022 70:09


    Mostly our thoughts on Atlas Games as well as a bit on other events. 

    Between Two Qualifiers

    Play Episode Listen Later Apr 1, 2022 45:04


    Our thoughts on the CrossFit quarter-finals. 

    Anaerobic Threshold

    Play Episode Listen Later Mar 3, 2022 39:59


    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/ https://pubmed.ncbi.nlm.nih.gov/33844671/    

    Coach Martin Altemark

    Play Episode Listen Later Dec 1, 2021 74:46


    A discussion with coach Martin Altemark.

    Concurrent Training

    Play Episode Listen Later Nov 11, 2021 44:39


    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

    Changed My Mind

    Play Episode Listen Later Oct 21, 2021 48:34


    How Bad Do You Want It

    Play Episode Listen Later Oct 3, 2021 28:29


    Discussion of the phrase and it's relationship to training for sport. 

    Exercise Induced Pain: Pain Management

    Play Episode Listen Later May 28, 2021 31:50


    Resources for this episode:  1. https://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.1052.4477&rep=rep1&type=pdf 2. https://pdfs.journals.lww.com/acsm-essr/1999/00270/5_Exercise_and_Pain__The_Neurobiology,.7.pdf?token=method%7CExpireAbsolute;source%7CJournals;ttl%7C1621835314602;payload%7CmY8D3u1TCCsNvP5E421JYK6N6XICDamxByyYpaNzk7FKjTaa1Yz22MivkHZqjGP4kdS2v0J76WGAnHACH69s21Csk0OpQi3YbjEMdSoz2UhVybFqQxA7lKwSUlA502zQZr96TQRwhVlocEp/sJ586aVbcBFlltKNKo+tbuMfL73hiPqJliudqs17cHeLcLbV/CqjlP3IO0jGHlHQtJWcICDdAyGJMnpi6RlbEJaRheGeh5z5uvqz3FLHgPKVXJzdsYTvxeNHQ3qtOrDw1F32ao/EHNrh2Lj1qmyMIk+8/kM=;hash%7CuCSiHUeFZthcAoi3jGWQhA==

    Exercise Induced Pain: Pacing

    Play Episode Listen Later May 13, 2021 20:13


    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 this episode:  https://journals.physiology.org/doi/full/10.1152/japplphysiol.00761.2009

    Exercise Induced Pain: Intro

    Play Episode Listen Later May 6, 2021 33:08


    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 - https://www.frontiersin.org/articles/10.3389/fphys.2013.00104/full 3 - https://link.springer.com/article/10.1007%2Fs00421-017-3708-8 4 - https://kar.kent.ac.uk/62527/1/203Astokorki%20et%20al.%20_Thesis_2017.pdf 5 - https://northumbria.hosted.panopto.com/Panopto/Pages/Viewer.aspx?id=4f1ffc04-9956-4302-9bac-ac770095334e

    pain exercise thesis induced panopto pages viewer
    Thoughts on Open and Quarter Finals

    Play Episode Listen Later Apr 25, 2021 70:11


    Our thoughts on the CrossFit Open and Quarter Final. What we thought about the events and layout. 

    Peridization:G.A.S.?

    Play Episode Listen Later Feb 27, 2021 35:52


    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: https://journals.lww.com/nsca-scj/Citation/2003/12000/The_Fitness_Fatigue_Model_Revisited__Implications.7.aspx   Chapter 3: http://tarbiatbadani.urmia.ac.ir/sites/tarbiatbadani.urmia.ac.ir/files/u801/Molecular%20Exercise%20Physiology-2014.pdf

    Periodization:Dart Throwing Chimps

    Play Episode Listen Later Jan 29, 2021 41:31


    In this episode we discuss our view on periodization within CrossFit and in other sports.    Reference for this episode: https://www.researchgate.net/profile/John_Kiely2/publication/285190238_Planning_for_physical_performance_the_individual_perspective/links/5a478575458515f6b055e402/Planning-for-physical-performance-the-individual-perspective.pdf

    Smoothness in Training and Sport

    Play Episode Listen Later Jan 8, 2021 43:25


    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 to elite athletes. We also provide examples of how loss in movement complexity can be observed within hockey, running, and rowing. 

    Smoothness:Complexity

    Play Episode Listen Later Dec 27, 2020 34:25


    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 is used interchangeably with movement smoothness:  High Complexity = Smooth movements Low Complexity = Rigid or jerky movements   We recommend first reading this article below: https://link.springer.com/article/10.1186/s40798-019-0215-y   Some additional readings:  https://journals.lww.com/acsm-msse/Fulltext/2020/11000/Physiological_Evidence_That_the_Critical_Torque_Is.14.aspx https://physoc.onlinelibrary.wiley.com/doi/epdf/10.1113/jphysiol.2015.284380 https://journals.physiology.org/doi/pdf/10.1152/ajpregu.00019.2016 https://physoc.onlinelibrary.wiley.com/doi/epdf/10.1113/EP086960 https://physoc.onlinelibrary.wiley.com/doi/epdf/10.1113/EP087295 https://physoc.onlinelibrary.wiley.com/doi/epdf/10.14814/phy2.14240  

    Intro to Movement Smoothness

    Play Episode Listen Later Dec 11, 2020 27:01


    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 topic and why we find it interesting. 

    PBM: Grand Unifying Theory?

    Play Episode Listen Later Nov 15, 2020 38:39


    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 individual's performance and competitive behavior in the sport of fitness. 

    fitness crossfit grand unifying theory
    PBM: Other Variables

    Play Episode Listen Later Nov 8, 2020 29:15


    In the episode we elaborate on more variables included within the psychobiological model.  

    PBM: Motivation

    Play Episode Listen Later Nov 1, 2020 41:43


    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. Motivation is obviously an important factor in any athletic endeavor and we hope this episode offers a different way to think about motivation.    https://www.researchgate.net/publication/280683142_Refining_the_prediction_of_effort_Brehm's_distinction_between_potential_motivation_and_motivation_intensity

    PBM: Sense of Effort

    Play Episode Listen Later Oct 4, 2020 34:02


    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 sense of effort by controlling some of these outside factors.

    Intro to PBM

    Play Episode Listen Later Sep 18, 2020 25:50


    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 designing training. 

    Power-Duration: Variables and Limitations

    Play Episode Listen Later Aug 23, 2020 47:38


    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 next episode will be about. 

    Power-Duration: Duty Cycle

    Play Episode Listen Later Aug 2, 2020 30:24


    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 discussing pacing in CrossFit. 

    #OutsideTheBox

    Play Episode Listen Later Jul 9, 2020 45:00


    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. 

    Power-Duration: Sustainable Intermittency

    Play Episode Listen Later Jun 20, 2020 29:09


    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 concepts in a later episode.  If you would like to learn more, please refer to the study below: https://journals.lww.com/acsm-msse/fulltext/2012/08000/modeling_the_expenditure_and_reconstitution_of.15.aspx   

    Power Duration Relationship

    Play Episode Listen Later Jun 6, 2020 37:24


    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 concept. In the next episode we will discuss ideas on how the PD relationship may relate to training and competing in CrossFit.  If you are interested in learning more, please refer to the links below.  https://journals.lww.com/acsm-msse/Fulltext/2010/10000/Critical_Power__Implications_for_Determination_of.11.aspx   http://edzo.info.hu/images/Powerduration.pdf

    Polarized Training and CrossFit

    Play Episode Listen Later May 24, 2020 55:59


    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 fitness. If you would like to learn more about the topic, you can reference the link below:  https://www.researchgate.net/profile/Stephen_Seiler/publication/310725768_Seiler%27s_Hierarchy_of_Endurance_Training_Needs/links/583590c208ae004f74cc51f5/Seilers-Hierarchy-of-Endurance-Training-Needs.pdf?origin=publication_detail    

    Changing Pace

    Play Episode Listen Later May 11, 2020 36:17


    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 listening.  Send questions to: Spiraloutpodcast@gmail.com For information on coaching and fitness camps head over to https://www.optimumperformancecalgary.com/

    Question & Answer

    Play Episode Listen Later May 3, 2020 44:12


    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: Spiraloutpodcast@gmail.com For information on coaching and fitness camps head over to https://www.optimumperformancecalgary.com/

    Changed My Mind #2

    Play Episode Listen Later Apr 25, 2020 28:52


    Send questions to: Spiraloutpodcast@gmail.com For information on coaching and fitness camps head over to https://www.optimumperformancecalgary.com/

    Up For Debate- Squats, RPE Anticipation

    Play Episode Listen Later Apr 19, 2020 27:29


    Send questions to: Spiraloutpodcast@gmail.com For information on coaching and fitness camps head over to https://www.optimumperformancecalgary.com/

    Training Considerations During COVID Lockdown

    Play Episode Listen Later Apr 18, 2020 29:35


    Send questions to: Spiraloutpodcast@gmail.com For information on coaching and fitness camps head over to https://www.optimumperformancecalgary.com/

    Addressing Injury

    Play Episode Listen Later Mar 8, 2020 30:43


    Send questions to: Spiraloutpodcast@gmail.com For information on coaching and fitness camps head over to https://www.optimumperformancecalgary.com/

    Cueing

    Play Episode Listen Later Feb 23, 2020 45:15


    Send questions to: Spiraloutpodcast@gmail.com For information on coaching and fitness camps head over to https://www.optimumperformancecalgary.com/

    Changed My Mind #1

    Play Episode Listen Later Feb 9, 2020 21:44


    Send questions to: Spiraloutpodcast@gmail.com For information on coaching and fitness camps head over to https://www.optimumperformancecalgary.com/  

    Building To A Max

    Play Episode Listen Later Jan 26, 2020 32:06


    Send questions to: Spiraloutpodcast@gmail.com For information on coaching and fitness camps head over to https://www.optimumperformancecalgary.com/  

    From Infantry to Coach

    Play Episode Listen Later Jan 12, 2020 33:32


    Send questions to: Spiraloutpodcast@gmail.com For information on coaching and fitness camps head over to https://www.optimumperformancecalgary.com/  

    Shifting Priorities

    Play Episode Listen Later Dec 29, 2019 36:34


    Send questions to: Spiraloutpodcast@gmail.com For information on coaching and fitness camps head over to https://www.optimumperformancecalgary.com/

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