Podcasts about Push press

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: 8 weird signs that you should avoid gluten. (1:45) Why is fitness so EFFECTIVE for depression and anxiety? (22:07) Don't forget to bring Zbiotics to your next party or gathering. (29:00) The Schafer's Lego Land experience. (32:19) Saffron is a natural compound for depression and anxiety. (45:43) Justin's Road to 315 Push Press. (46:55) 3-part bonus series for trainers dropping on May 19th! (1:00:35) #ListenerLive question #1 – Any advice for jumping and getting into personal training? (1:01:51) #ListenerLive question #2 – Where do I go after I finish Symmetry to make sure I can keep this momentum going to live pretty much pain-free and moving freely? (1:13:03) #ListenerLive question #3 – When would you guys recommend someone get liposuction? (1:22:42) #ListenerLive question #4 – Do I need to educate myself a little more before hiring a coach? And if so, how exactly? (1:32:53) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: live@mindpumpmedia.com Visit Pre-Alcohol by ZBiotics for an exclusive offer for Mind Pump listeners! ** Promo code MINDPUMP25 for 15% off first-time purchasers on either one-time purchases, (3, 6, 12-packs) or subscriptions (6, 12-pack) ** Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 20% off** May Special: MAPS 15 Performance or RGB Bundle 50% off! ** Code MAY50 at checkout ** Mood Disorders and Gluten: It's Not All in Your Mind! A Systematic Review with Meta-Analysis Transmission of Faith in Families: The Influence of Religious Ideology Effects of Saffron Extract Supplementation on Mood, Well-Being, and Response to a Psychosocial Stressor in Healthy Adults: A Randomized, Double-Blind, Parallel Group, Clinical Trial Justin's Road to 315 Push Press Train the Trainer Webinar Series Mind Pump Group Coaching Mind Pump #2515: How to Become a Successful Trainer in 2025 Online Personal Training Course | Mind Pump Fitness Coaching ** Approved provider by NASM/AFAA (1.9 CEUs)! Grow your business and succeed in 2025. ** Mind Pump #2242: The Non-Surgical Way to Look Younger With Dr. Anthony Youn Mind Pump #1622: Nine Signs Your Trainer Sucks Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Stan “Rhino” Efferding (@stanefferding) Instagram Jordan Jiunta (@redwiteandjordan) Instagram Marcelo (@mindpumpmarcelo) Instagram Anthony Youn, MD, FACS (@tonyyounmd) Instagram Justin Brink DC (@dr.justinbrink) Instagram Jordan Shallow D.C (@the_muscle_doc) Instagram  

Mind Pump Fit Tip: Top 10 all-cause mortality risk factors. (1:49) Trigger sessions to boost cognitive function. (22:32) Pyramids or ancient power grids? (25:47) Shilajit can preserve bone density. (35:29) The controversy surrounding food stamps. (39:17) Frightening fentanyl statistics. (45:07) PSA: Cautioning the audience when using a massage gun around your neck. (48:56) Justin's Road to a 315 Push Press. (53:13) #ListenerLive question #1 – How to set a good standard for strength? Best PRs for testing strength? (1:03:10) #ListenerLive question #2 – Would it be wiser to focus solely on unilateral training so that my whole body is balanced before I jump into bilateral heavy training again? (1:14:39) #ListenerLive question #3 – What exercise techniques, meant for tall people, might also apply to me as a short person? (1:26:47) #ListenerLive question #4 – Any suggestions on increasing my squat weight without causing low-back pain? (1:39:56) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: live@mindpumpmedia.com Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 20% off** Visit Rock Recovery Center for the exclusive offer for Mind Pump listeners! ** Ben and Tom know firsthand the struggles of addiction and alcoholism. With years of experience helping thousands of individuals, they're offering you a free consultation call to discuss your situation. Whether you're personally battling addiction or have a loved one in need of help, they're here to guide you toward the support you need. By filling out the form and scheduling your call, you'll also be entered for a chance to win a free 60-day scholarship at Rock Recovery Center, their premier treatment center in West Palm Beach, Florida. Don't wait—take the first step today. ** March Promotion: MAPS Performance or MAPS Performance Advanced 50% off! ** Code MARCH50 at checkout ** Associations of exercise snacks with cognitive function among older adults in NHANES 2011–2014 Pyramids Or Ancient Power Grids? Radar Scans Reveal Massive Underground Structures In Egypt's Giza Shilajit extract reduces oxidative stress, inflammation, and bone loss to dose-dependently preserve bone mineral density in postmenopausal women with osteopenia: A randomized, double-blind, placebo-controlled trial American Heart Association Retracts Opposition To Barring Soda, Candy From Food Stamps Fentanyl Statistics 2025: Latest Overdose & Addiction Data Justin's Road to 315 Push Press Experience the science of longevity and peak physical performance with the Joint & Muscle Bundle from Promethean Bioregulators. ** CODE: JUSTINMPM for 10% off any first order (not only the Muscle and Joint bundle). ** Visit Brain.fm for an exclusive offer for Mind Pump listeners. ** Get 30 days of free access to science-backed music. ** Mind Pump #2555: The Muscle-Building Secrets of Unilateral Training Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Justin Brink DC (@dr.justinbrink) Instagram Jordan Shallow D.C (@the_muscle_doc) Instagram  

Is your gym ready for the next generation of technology-driven growth? Welcome to the Gym Marketing Made Simple podcast, your go-to resource for exploring the strategies that boutique fitness gyms need to thrive.  In today's episode, we're diving into the exciting future of gym operations with Dan Uyemura from Push Press, where he explores the evolution of gym software, how AI shapes productivity, and the importance of keeping the customer at the center of every decision. Dan walks us through how technology empowers gyms, from personalized customer experiences to AI-driven tools that improve efficiency. He also shares valuable insights on building a financial growth model that tracks essential metrics like site visits, demos booked, and memberships sold. The discussion goes further into how community-building and group onboarding play crucial roles in retaining members long-term. He offers a glimpse into the future of the gym industry, with Gen Z's focus on wellness leading the charge, and emphasizes Push Press's ongoing commitment to innovation and customer service. Whether you're considering running a joint ad test with Push Press or exploring ways to integrate AI into your gym's day-to-day operations, this episode has the practical insights you need. You'll learn actionable strategies to help your gym grow, connect with members, and stay ahead in a tech-driven world by tuning in. 00:00 Intro 2:19 Dan Uyemura's Background and Gym Experience 5:09 Important Metrics for Gym Owners 8:56 Differentiation and Customer Service at Push Press 12:38 Unreasonable Hospitality and Community Building 15:30 Future of the Gym Industry and AI Integration 34:25 Onboarding and Group Learning at Push Press 34:36 AI's Role in Enhancing Business Efficiency Tune in to this episode for key lessons on future-proofing your gym.

Welcome to another insightful episode of Gym Marketing Made Simple! In today's episode, we have the pleasure of hosting Nick Reyes, the Chief Revenue Officer of Push Press.  Join us as Nick shares valuable insights into how Push Press handles negative customer feedback, emphasizing the significance of accountability and continuous improvement. He also distinguishes between requests from the ideal customer profile (ICP) and external requests, such as those from fencing studios using Push Press. Nick advocates for gym owners to concentrate on addressing specific challenges for their ICP rather than attempting to cater to everyone.  1:11 Handling criticism and improving customer experience 3:51 Identifying ideal clients and catering to their needs in fitness businesses. 9:46 North Star metric and its impact on gym success.  17:01 Setting expectations for fitness success 20:01 Partnership, client types, and ideal customer profile in the fitness industry. 24:12 Building a successful software company focusing on team culture and growth. 29:27 Building trust and entrepreneurial mindset in a gym. 35:01 Entrepreneurship, gym ownership, and hiring. Tune in for an enriching discussion!

Dan Uyemura is the CEO of PushPress and a fitness enthusiast who has been working on startups his whole career. He recently sold his second gym to pave the way for focusing more time on PushPress. https://www.pushpress.com/ Summary: In this conversation, Dan Uyemura, the founder of Push Press, shares his journey of overcoming personal struggles and building a successful software company for gym owners. He discusses the challenges he faced, including legal troubles and addiction, and how he turned his life around. Dan also explains the inception of Push Press and the problems it aims to solve for gym owners. He emphasizes the importance of reducing churn and increasing leads, as well as leveraging coaches to scale a business. Dan shares his vision for Push Press's future and media's role in the fitness industry. Overall, his story is one of resilience, growth, and the power of human connection. In this conversation, Dan and Carl discuss the challenges and mindset required for entrepreneurship. They explore the importance of endurance and resilience, drawing parallels between running and business. Dan shares his experiences of low moments and the stoic mindset that helped him overcome them. They discuss the need for structure and delegation as a business grows and the importance of creating a customer-obsessed culture. They also touch on the value of time and money as an expression of value and the role of mistakes in personal and professional growth. Takeaways: Overcoming personal struggles and challenges is possible with determination and support. Building a successful software company requires solving real problems and understanding the target market's needs. Reducing churn and increasing leads are crucial for the growth and sustainability of a gym business. Leveraging coaches and providing excellent customer service can enhance member engagement and retention. The future of Push Press involves creating a command center for gym owners and streamlining various aspects of gym management. Entrepreneurship requires endurance and resilience, similar to being an endurance athlete. Low moments are part of the journey, and adopting a stoic mindset can help you navigate through them. As a business grows, it's important to delegate and create a structure that allows for focus on core responsibilities. Creating a customer-obsessed culture is crucial for long-term success in business. Chapters 00:00Introduction and Early Days01:27Starting Push Press and Overcoming Challenges 03:20Personal Struggles and Turning Point05:44Recovery and Rebuilding 08:08Facing Legal Troubles 10:58Building Push Press and Solving Problems 13:20The Inception of Push Press 14:53Challenges in Building the Software 17:19Reducing Churn and Increasing Leads 20:36Scaling and Leveraging Coaches 24:53The Importance of Check-Ins and Churn Reduction 29:37The Future of Push Press 38:09The Role of Media and Social Component 43:23Milestones and Fundraising 44:47Highs and Lows of the Journey 45:15Low Moments and Stoic Mindset 46:11Endurance Running and Parallel to Business 47:10Entrepreneurship as an Endurance Athlete 47:40Lessons Learned from Dark Times 48:39Headwinds and Tailwinds in Business 49:08Transitioning Roles in the Company 50:03Learning to Let Go and Trust the Team 51:29Creating a Customer-Obsessed Culture 52:25The Importance of Customer Feedback 53:24Building a Team of Fitness-Obsessed Professionals 54:48Roles and Departments at Push Press 55:43The Importance of Structuring Your Life 57:05The Value of Time and Time Blocking 59:59Money as an Expression of Value 01:01:00The Importance of Input and Output 01:02:53Creating a Culture of Personal Growth 01:05:13Reporting to Investors and Long-Term Thinking 01:06:08Finite and Infinite Games in Business 01:09:03The Joy of Being in the Trenches 01:10:39Embracing Mistakes and Learning from Them --- Send in a voice message: https://podcasters.spotify.com/pod/show/carlpaoli/message Support this podcast: https://podcasters.spotify.com/pod/show/carlpaoli/support

Zach and Nick are founding members of Push Press - a software designed for gyms. Zach and Nick have both owned gyms, been in the U.S, Military, and crossfit coaches. Zach is one of 50 people to be a CrossFit level 4 coach.

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In this episode  In this enlightening episode, we dive into the strategic concept of the push press and its impact on defensive pressure in soccer. Join me as I unravel the intricacies of this tactical approach, where players on the weak side shift to replace those closer to the ball, actively engaging in pressing the...

Being a true "modern minuteman" and an asset to your community takes commitment and discipline. Physical performace and fitness should be at the pinacle of that commitment. Physical fitness is often forgotten or abandoned altogether in pursiut of easier of more "entertaining" disciplines. As a true practitioner of the second amendment and a modern minuteman, fitness should be the foundation everything else is built on.  In this episode Dynamic Defense Solutions founders (Stephen and Jacob) are joined by Sam Wood of DAGR Managment to discuss operational fitness and the importance of being able to physically perfom at a high level. This episode really just scratches the surface but should give you enough information on starting a disciplined lifestyle and becoming what Sam would call a "combatant athlete". Sam's basics for being a "Combatant Athlete": Movement Based Exercises (with applicable examples) PUSH: Bench, Puchups, Dips, Push Press, Overhead Press PULL: Pull Ups, Barbell/Dumbell Rows, Face Pulls, Rowers HIP HINGE: HexBar Deadlifts, Glute/Hip Bridges, Barbell Snatch, Barbell Cleans, Kettlebell Swings  SQUATTING: High Bar Squats, Zercher Squats, Split Squats, Front Squats ROTATIONAL: Russian Barbell Twist, Mason Twist, Medicine Ball Rebound Side Throws, Standing Plate Twist, Plated WoodChoppers  CARRYING: Farmers Carry, Suitcase Carry, Sandbag Carry NECK: Shrugs, Prone Weighted Neck Extension, Stability Ball Neck Bridge, Neck Flexion Extension, Lateral Flexion Extension Sam's Recommended Formulas: Helpful Formulas and Calcualtors  TDEE & BMR RIR vs RPE Scale Rating of Perceived Exertion Educational Rescources: Force-Velocity Curve  Macronutrients  Find DAGR Managment: Podcast Instagram Website 

L1 Journal Pages p118 - p122 (chapter) p180 - p193 (movement guide) **Topics to Discuss** - What is the power zone? - Why is the front rack of a strict press different than a front squat? - How do you fix excessive layback in the strict press? Can you give me 3 examples of different ways to fix this? - Can you come up onto your toes during a push press or is that a sign of a fault occurring? - Is the 30% statement truly realistic? If so, why don't we practice squat jerks regularly to reach that potential? - What do you both think is the most commonly missed fault in teaching any of these three movements? - Why is the strict press not included in the push press progression, and neither included in the push jerk progression. Don't they all layer on one another? --- Support this podcast: https://anchor.fm/besthouroftheirday/support

Todays rapid-fire Q&A included the following:Exercises that best supplement leg strength/endurance as it applies to running?-Are trap bar deadlifts (or deadlifts in general) worth it for the average lifter?-Any Insight on DMHA? Ingredient in pre workout that feel helps focus?-What is a good 12 mile ruck time to enter the SOF pipeline?-How often do you switch exercises or rep ranges in a program?-Best way to strengthen hamstrings for pull away speed?-Carbs before or after a hard workout?-For strength development, is strict overhead press or push press more useful?-My sweet tooth is getting out of control, how do I tame it?-What are the best sources of protein?-I need an anti aging program. Lifting/conditioning/mobility. When is it coming out?-Do you opt for cardio or lifting on big eating days (i.e. holidays)?-Do you take naps? What are your thoughts on napping in general?-Is nicotine gum a good pre workout in general?-Who's your favorite, Row Row or Abby?Whichever platform you're tuning in on, feel free to leave a review! Your feedback is greatly appreciated. The more reviews we receive, the more people the podcast will reach!Also, if you know anyone who loves fitness and podcasts, spread the word! My goal is to help as many people as I can and cut out the BS when it comes to fitness, nutrition and health.Look for weekly (or more) Q&A on my stories. I'll answer your questions on IG and here on the podcast.Programs, blog, nutrition guide (all TTM PDF programs and nutrition guide 50% off - code: christmas50)terminatortraining.comKickstart- beginner/garage gym friendlyHypertrophy- intermediate/advancedJacked Gazelle- Hybrid athleteSFAS Prep- Special forces train-upTrainHeroic- App based bodybuilding programNutrition Guide- How to eat for any goalFollow me:IG: terminator_trainingTwitter: @ksterminatortmyoutube: Terminator Training MethodFacebook: Terminator Training

Many things in life seem to weigh us down and prevent us from moving forward, but understand that God does not wish for you to stay in this state of living. Join in for this power pact word with Shakana Elder as she talks about how we should "PUSH" forward despite our current circumstances that may have us stagnate. kingdomrock.org

Many things in life seem to weigh us down and prevent us from moving forward, but understand that God does not wish for you to stay in this state of living. Join in for this power pact word with Shakana Elder as she talks about how we should "PUSH" forward despite our current circumstances that may have us stagnate. kingdomrock.org

Gyms have been around for centuries, and with the advent of technology, they've only gotten better. Today's gyms are equipped with top-of-the-line software that can track your progress and help you reach your fitness goals. One such software is called Push Press, and it's changing the way people work out. In this episode, we'll take a closer look at what Push Press does and how it can help you get in shape. Stay tuned!In 2008, Dan Uyemura joined a CrossFit gym and immediately discovered that their gym management technology was a pain to operate. It was inefficient and complicated, and it ruined the customer's experience. He went out to find an alternative but discovered that all of the industry's software was the same. So he did what any entrepreneur would do:   launched a gym with a group of fitness-obsessed, tech-savvy hustlers. While working a full-time job, owning a gym, self-funding, and building software all at the same time meant a lot of late nights.And it was all worthwhile. PushPress now has over 2,000 satisfied customers that use it to run their fitness companies!Check more on Dan on his socials:https://www.facebook.com/pushpresshttps://www.instagram.com/pushpress/https://www.youtube.com/user/PushPressApphttps://www.linkedin.com/company/pushpress/https://twitter.com/pushpressapp linkedin.com/in/danuyemurahttps://www.instagram.com/danielsanBe sure to check out this episode of the #StoriesthatSellPodcast. Available on Apple Podcasts, Spotify, YouTube, or any of the podcast platforms. https://storiesthatsell.studio/If you are a gym owner, check us out on vasforgyms.com (link in bio) or join our Facebook group, VAs For Gyms.We can definitely make your life easier!#VAsforGyms #gymowners #gymproblems #gym #gyms #gymsolutions**Powered by VAs for GYMshttps://vasforgyms.com/Our sponsors:https://constructivesolutionsenterprises.myshopify.com/https://www.instagram.com/constructivesolutionsent/https://www.facebook.com/constructives

Dan Uyemura, co-founder and CEO of Push Press (member management software for microgyms) comes back on the show to discuss what his team has been hard at work with, some features I have never seen before that have some awesome potential. https://www.pushpress.com/ --- Send in a voice message: https://anchor.fm/wtfgymtalk/message

Welcome back to PodWorkouts and Happy Monday! Today we've got a killer upper body strength workout. Lots of weight, not a lot of heavy breathing - you're going to love it! If at any point in the podcast you need extra time to get a station set up, put equipment away, or rest, feel free to pause the workout and hop right back in when you're ready. As always, we're focused on QUALITY over QUANTITY. If at any time you feel unsafe doing these movements, stop and ask questions before moving forward. You can always reach us for help on Instagram @podworkouts! Lastly, if this workout was helpful to you, do us a favor and leave a 5 star review and recommend us to your friends who also need a little help staying motivated at the gym. We appreciate it! . E Q U I P M E N T: Barbell Bench Light Dumbbell Medium to Heavy Dumbbell Pull Up Bar . S T R E N G T H: A. 10 min EMOM: Min 1) 5 Strict Press Min 2) 8 Push Press . B1. 3x8 DB Bench Fly B2. 3x12 Wide Grip Bench . C1. 3x10 DB Bent Over Rows C2. 3x6 Pull Ups . D. TABATA (8 rounds :20on/:10off) Hammer Curls --- Support this podcast: https://anchor.fm/podworkouts/support

- Adrian & Pat talk about the Press, Push Press, Push Jerk and Split Jerk.- Set-up and finish positions for each movement are covered, as well as the general mechanics.- Common faults are discussed.- The benefits and key aspects of each overhead lift are explained.

In this episode Sal, Adam & Justin discuss nine ways to increase your overhead press. The overhead press, the squat of the upper body. (1:57) Is the overhead press more neglected than the squat? (5:44) The biggest mistakes made with the overhead press. (9:14) Mind Pump Reminiscences: The evolution of their overhead press. (12:13) Nine Ways to Increase your Overhead Press.  #1 – Practice it often. (14:25) #2 – Utilize Overhead Carries. (19:37) #3 – The Z Press. (22:07) #4 – The Bottoms Up Press. (27:24) #5 – The Push Press. (31:58) #6 – Loaded Rotational Exercises. (38:00) #7 – Rear Delt Exercises. (43:38) #8 – Work on Overall Mobility. (47:02) #9 – Build a Strong and Stable Core. (50:41) Related Links/Products Mentioned September Promotion: MAPS Performance and MAPS Suspension 50% off!   **Promo code “SEPTEMBER50” at checkout** Visit ZBiotics for an exclusive offer for Mind Pump listeners! Stop Working Out And Start Practicing – Mind Pump Blog Improve Your Overhead Press & Build Your Shoulders with Unilateral Kettlebell Carries – Mind Pump TV Z Press to take Your Shoulder Development to the Next Level – Mind Pump TV Bottoms Up Kettlebell Press Tutorial for SVKO Wild Card Event The OFFICIAL Overhead Press Checklist! (AVOID MISTAKES!) How To IMPROVE Your Overhead Press | The Muscle Doc Overhead Press Vs Push Press – Mind Pump Podcast MAPS Fitness Prime | Muscle Adaptation Programming System The Official Indian Clubs Checklist (AVOID MISTAKES) | MIND PUMP TV Best Exercises for Strong Shoulders (UNCONVENTIONAL STRENGTH) | MIND PUMP Improve Your Shoulder Workouts with the Kettlebell Halo – Mind Pump TV Grow Your Shoulders With The Rear Delt Cable Fly – Mind Pump TV Improve Your Shoulder Press with Shoulder Dislocates The Wall Test | Mind Pump TV MAPS Prime Webinar Prime Your Shoulders with Handcuffs with Rotation on a Bench The (2) BEST Ab Exercises You're NOT Doing Properly (STRONG CORE) | MIND PUMP TV You're Not Training Your Abs Correctly! (AVOID MISTAKES!) – Mind Pump TV How to do a PROPER Plank – Mind Pump TV Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Jay Cutler (@jaycutler)  Instagram Ronnie Coleman (@ronniecoleman8)  Instagram  

Dan is the CEO of PushPress - one of the largest gym software tools on the planet - and is a former CrossFit gym owner. He now spends most of his time being a business owner, an ultra running, and a family man.Throughout this podcast, we cover what it's like to run one of the world's top gym software companies, how to grow your business as a personal trainer, and the differences between running a gym and running software for gyms.I want to thank you so much for listening to the In Fitness and In Health podcast!Head to Westriveapp.com/podcast to learn moreWelcome to the In Fitness & In Health Podcast Thanks so much for listening to the In Fitness and In Health podcast!Head to Westriveapp.com/podcast to learn more

In this episode, coach Brendan sits down to discuss the workout Murph, what it is and why it's done, as well as how to modify it if need be.Sign up for your heat now on Push Press!He also goes into the new programming track that we'll be following at BSCF, and why he's decided to step away from doing the programming himself.

Based on the delcaration of Nehemiah to Sanballat, Tobiah, and Gesham the Arabian, Dr. Worthy offers a word of encouragement based on a declaration shared with him by another pastor. In this mentoring talk, listen as Dr. Worthy shows how Nehemiah and we can move forward in ministry despite abuse, focusing on our God-given assignment, and operate in the power of persistence.

Welcome to The Press Zone for hockey prospects on Rocket Sports Radio! This premier podcast is featured on http://ahlreport.com (The AHL Report), and provides hockey fans with the latest news, analysis, and commentary regarding the Philadelphia Flyers, Lehigh Valley Phantoms, and teams all around the AHL. Our podcast hosts Rick Stephens (http://twitter.com/allhabs (@AllHabs)) and Amy Johnson (http://twitter.com/flyersrule (@FlyersRule)) will provide information on the American Hockey League, as well as the ECHL, junior hockey leagues, international hockey, prospects, and potential NHL draftees. It's an informative and entertaining weekly show brought to you by a team of credentialed, knowledgeable hockey journalists! Segment 1: Philadelphia FlyersFlyers eliminated from playoff potential Bumpy road for Philly coming down the stretch Next man up Segment 2: Lehigh Valley PhantomsPhantoms' weekend struggles Lehigh Valley's season winding down Cal O'Reilly makes the record books Segment 3: Around the AHLCCM/AHL Player of the Week: Joel Kellman (San Jose Barracuda) AHL Monthly Award Winners for April Postseason plans for the American League DraftKings fantasy sports primer Feel Good Finale: Galactic Adventure! Check out a new episode of The Press Zone for hockey prospects every Tuesday, where Amy and Rick talk about prospects in the AHL, ECHL, NCAA, OHL, and European leagues, as well as taking a closer look at other AHL teams, news, entertainment, and special events around the American Hockey League. Plus, don't miss our daily game recaps, player profiles and league news on http://ahl.report/ (AHL Report). Follow all the action on social media: http://twitter.com/theahlreport (Twitter), http://facebook.com/ahlreport (Facebook), http://instagram.com/ahlreport (Instagram).

I interview Adam Moriarty about how injuries and university led to a dip in motivation to keep fit, and how he made a mental shift and decided to move away from that mindset. On the 29th of April 2021, Adam will be carrying out a six-hour fitness challenge. Every hour, for six hours, Adam will be carrying out a 1 MILE RUN, 50 PULL UPS, 50 PUSH PRESS,  50 DEADLIFTS, 50 BENCH PRESS, 50 SQUATS!Adam will be doing this in order to raise money and awareness for two fantastic organisations: Mind charity and The OddBalls Foundation. You can donate on the link in his Instagram biography.OddBalls is a charity that we at OBURFC work very closely with. If you’re not familiar with OddBalls, they’re a foundation that was set up with the aim to raise awareness and money to help reduce the number of deaths caused by testicular cancer. They do this through the sale of their clothing range, recognisably their pretty funky boxer shorts, hosting fundraising campaigns, having university ambassadors do public awareness talks and many other things. They really are doing some great things!Mind offers information and advice to people with any degree of mental health concerns. I think we can all put our hands up and say that we’ve had our own struggles during this unprecedented time. The pandemic has caused the highest suicide rates in two decades, so now is a more important time than ever to address this pressing issue and just get people talking about mental health.

0:00 - Golf Power2:11 - Falling Asleep5:55 - Headaches During Squats8:05 - Is Benching Required?9:35 - Standards for Girls11:13 - Chi?14:05 - Linear Progression16:57 - Push Press or Press18:31 - Jumping Rope19:49 - Building Muscle at 4022:31 - Wrestling Prep23:52 - What about HIIT25:29 - Backward Carries26:38 - Police Academy Prep

This week on the USA Weightlifting Podcast we’re dissecting all parts of the Push Press and how it can translate into a better jerk. We’ll be getting into the execution of the push press, owning the front rack position, choosing an appropriate grip, as well as breathing tips and body alignment with the bar. This episode is all about why you should be adding more push presses into your program for a better and stronger jerk, snatch, and overhead position as a whole. What you’ll learn:Proper execution of the push pressFront rack elbow positioningHow to choose the right grip for youBreathing tipsFoot work & locking out Body alignment Sponsors:ascentprotein.comrealgoodfoods.compurespectrumcbd.comROMWOD.comMarcpro.com

The IOC reduces the number of weight categories for Weightlifting at the Olympics, causing a further reshuffling of categories.More Videos & Podcasts https://www.patreon.com/weightliftinghouseShop W|H USA - https://www.weightliftinghouse.com/shopusa/Europe - https://www.weightliftinghouse.com/shopeurope/All Weightlifting Newshttps://www.weightliftinghouse.comPodcasts | Interviews & Newshttps://podcasts.apple.com/gb/podcast/weightlifting-house/id123113148100:00 - Intro01:11 - Shipping Date Updates01:43 - IOC Reduces 2024 Weight Classes08:31 - USA Passes The Rodchenkov Act11:56 - USA Nationals12:25 - Youth13:45 - Senior23:28 - Taiwan, Kuo Hsing Chun 90kg Power Snatch24:20 - China, Lu Delin 155kg Power Snatch, Lu X 230kg FS25:36 - Japan, Eishiro Murakame 210kg Push Press and 280kg FS26:25 - Qatar, Meso Hasona smashes 230kg Clean and Jerk28:03 - Belarus, Andrei Aramnau is Fat28:44 - Romania, Loredana Toma Squats 170kg29:17 - Spain, Lydia Valentin Squats 135kg30:55 - Great Britain, Rooni Siraj Snatches and Chin Squats32:07 - The Insanity of Artem32:59 - Meme Review38:39 - The People's Lifts42:18 - Outro

Minute Marker: ////////////////////////////// Gymnastics Deload week for pull-up progressions ////////////////////////////// Weightlifting Once you hit your 20rm squat/hip thrust proceed directly into the straight arm dumbbell pullover Back Squat (Find 20rm) Add 5-10-lb. from last week ALT: Hip Thrust (Find 20rm, Tempo 2002) Add 5-10-lb. from last week Superset Straight Arm Dumbbell Pull-over (20rm, 2111) Add 5-lb. from last week ////////////////////////////// Conditioning CrossFit Games Open 11.6 (AMRAP - Rounds and Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/ 65# 12 Chest-To-Bar Pull-ups 15 Thrusters, 100#/ 65# 15 Chest-To-Bar Pull-ups 18 Thrusters, 100#/ 65# 18 Chest-To-Bar Pull-ups 21 Thrusters, 100#/ 65# 21 Chest-To-Bar Pull-ups *If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Bench Press (12-10-8-6-RP-RP-RP) Welcome to rest pause training We are working the bar up to a heavy 6 (~85%) Starting from the 6: Heavy 6 Rest :15 Max reps at same weight Rest :15 Max reps at same weight Rest :15 Max reps at same weight Only score reps hit during the max rep portions ////////////////////////////// Conditioning Metcon (Time) Teams of 2 10:00 to complete "Flat Tire" 42-30-18 Bench Press (Rx 135/95-lb.)(Rx+ 185/125-lbs) Strict Chin-ups --Immediately Into 10:00 to complete 42-30-18 Push Press, (Rx 135/95-lb.)(Rx+ 185/125-lbs) Strict Handstand Push-ups --Immediately Into 10:00 to complete 200 incline push-ups Put barbell between knee and hip height Complete 200 reps of push-ups as fast as you can. *One partner working at a time throughout *If you finish inside time cap, rest until next 10 minute window starts. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Thanksgiving Eve (AMRAP - Reps) EVENT 1 6:00 "Tail-pipe" P1: Max calorie row P2: Front Rack Double KB Hold, 53/35-lb. *KB must be in front rack to row *Switch whenever you want EVENT 2 6:00 "Karen?" ME Wallballs *If ball stops moving at anytime for any reason, subtract 20 reps from overall score and both partners complete a 10 burpee penalty EVENT 3 6:00 "Echo Pipe" P1: Max Calorie Echo Bike P2: Overhead Barbell Hold, 95/65-lb. *Barbell must be in Overhead lockout to bike *Switch whenever you want EVENT 4 6:00 "Hell v 4.0" P1: Max Effort Devil press, 50/35-lb. set P2: Wall Squat *Partner must be in a at parallel wall squat *Switch whenever you want //////////////////////////////////// *All events are separated by 1:30 *Score total number of Calories Rowed, Calories Biked, Wallballs, and Devil Press completed. Then subtract any penalties to get your final total. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Team Conditioning Thanksgiving Day (AMRAP - Reps) 35 Minutes to Complete (Teams of 2) 100 Thrusters, 95/65-lb. Immediately into... 75 Power Snatches, 115/80-lb. Immediately into... 50 Power Cleans, 135/95-lb. Immediately into... 42-30-18 Deadlifts, 225/155-lb. Calories MOC Immediately into... 42-30-18 Front Squats, 135/95-lb. Pull-ups ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Black Friday (Time) Teams of 2 2k Row Directly into 100 Strict Press, 135/95-lb. 30 Bar Muscle-ups 100 Push Press, 155/105-lb. 60 Chest to bars 100 Push Jerks, 185/125-lb. 90 Pull-ups Directly into 2k Row ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Team Conditioning Small Biz (Time) For Time Teams of two 100 Box Jump overs* 100 Burpees ** 100 Calorie Row *** Cash out: 100 Deadlifts *Can only work while one partner has a barbell locked out in the overhead position. 135/95-lb. **Can only work while one partner has a barbell in the front rack position. 185/135-lb. ***Can only work while one partner has a barbell in the deadlift finishing position 225/155-lb. -------- Numbers listed are total number to complete between team members. Break it up however you want. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Metcon (AMRAP - Reps) AMRAP20 20 Dumbbell Burpee Box overs, 50/35-lb Dumbbell Pair and 24/20-in. box 20 Demon Press, 50/35-lb. Dumbbell 20 Dumbbell Clean and Jerks, 50/35-lb. Dumbbell Pair ////////////////////////////// Mobility Metcon (No Measure) 2:00 Pigeon Pose each leg 2:00 Couch Stretch each leg 2:00 Pec Smash, each side Spend 5:00 on a foam roller hitting as many muscle groups as possible from your feet to your neck Long week - but tomorrow we grind

Pat and Aleks (aka The BIG BOYS) take some questions from Instagram, such as how to preserve muscle while leaning out, whether they prefer push press or strict press, and whether neutral grip pull ups are worth doing.  The Pat Flynn Show If you enjoyed this episode, it would mean the world to me if you could subscribe to, and leave a review for, The Pat Flynn show on iTunes HERE or Stitcher HERE. Reading your reviews and hearing your feedback is what keeps me fired up to make The Pat Flynn Show happen. Thank you!

Minute Marker: ////////////////////////////// Weightlifting Back Squat (65%x5 - 75%x5 - 85%xMax Reps) Immediately after each set, complete a 1 minute plank hold with a 45/25-lb. plate on your back. Rest :90 after each plank ////////////////////////////// Conditioning Metcon (AMRAP - Reps) AMRAP15 10 Calorie Row 10 Wall Balls, 20/14-lb. 2 Squat Cleans at 50% of 1RM Rx+ Every 2 rounds, add 5% to the bar ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting 3 Position Squat Snatch (Record Heavy 1) Position 1: From Mid Thigh Position 2: From Just Below The Knee Position 3: From The Floor EOMOM20 - working to a heavy set ////////////////////////////// Conditioning Metcon (Time) 21-15-9 Push Jerks 135/95-lb. Burpees Over The Bar Toes-To-Bar Rx+ 155/105-lb. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Deadlift (65%x5 - 75%x5 - 85%xMax Reps) *In between each set complete 3-10 strict chin-ups. Hold a DB or plate between your feet or legs if your feeling spicy. ////////////////////////////// Conditioning Metcon (AMRAP - Reps) 2 Rounds AMRAP3 6 Calorie Echo Bike 6 Front Rack Lunges 95/65-lb. Rest :60 AMRAP3 6 Pull-Ups 6 Front Squats 95/65-lb. Rest :60 ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Hero Workout Running from Holleyman (Time) Run 800m 15 Rounds 5 Wallballs, 20/14-lb. 3 Burpees 1 Power Clean, 185/135-lb. Run 800m 15 Rounds 5 Wallballs, 20/14-lb. 3 Burpees 1 Power Clean, 185/135-lb. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Push Press (65%x5 - 75%x5 - 85%xMax Reps)  In between sets, complete a set of 20 russian twists with the heaviest DB possible. ////////////////////////////// Conditioning Metcon (Time) 3 Rounds For Time: 30 Russian KB Swings, 53/35-lb 25 Push Press 75/55-lb. 20/15 Calorie Row 15 Toes-To-Bar Time Cap: 20 minutes Rx+ is a 20 minute running clock with max muscle ups in remaining time. Put your finish time and then your Muscle up reps in the comments. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Team Conditioning Metcon (Time) 35 Minute Clock Teams of 2 2 Rounds: 50 Calorie Echo Bike 50 Pull-Ups Immediately into: 2 Rounds: 50 Alternating Dumbbell Snatch, 50/35-lb. 150 Double Unders Immediately into: 2 Rounds: 50 Burpees 50 DB Power Cleans 50/35 ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Fran to the Power of 3 (3 Rounds for reps) Round 1: 6 Minute AMRAP 21 Thrusters 60% of Cluster 1rm 21 Pull-ups 21 Cal erg 3:00 Rest and weight change Round 2: 5 Minute AMRAP 15 Thrusters @70% of Cluster 1rm 15 Pull-ups 15 Cal erg 2:00 Rest and weight change Round 3: 4 Minute AMRAP 9 Thrusters @ 80% of Cluster 1rm 9 Pull-ups 9 Cal erg *Score each round for reps *if you don’t have a cluster 1rm - just go with the following weight scheme - scale if necessary 95/65-lb. 115/75-lb. 135/95-lb.

In Episode 3, I discuss LBM and Performance, Front Squat and Performance, Push Press and the Jerk, Testing Frequency. Link to Correlations of Anthropometric and Body Composition Variables with the Performance of Young Elite Weightlifters Link to Relationships between barbell squat strength and weightlifting performance Instagram @zach.powell

Feet position - Back Squat, Front Squat, Con. Deadlift, RDL, OH Press, Push Press

How a team of mentors is steering the ship for fitness business owners around the world, and finding ongoing value in what you’re currently building to stay afloat. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Today, we have Dan Uyemura, the CEO of Push Press on the podcast. In this episode, we talk about how the coronavirus shut downs are effecting gyms and what they can do to be proactive to transition to a virtual platform and lead their communities. Dan talked about 3 buckets. Most gyms are focusing on the middle bucket and why we really need to focus on all 3. For more, visit https://growyournutritionbusiness.com/nimbe-and-strong-with-dan-uyemura/.

On today’s episode, Jason Chat with Dan Uyemura owner, and one of the three founders of Push Press inc. Dan’s background is computer software ing. By having a computer/desk job, dan admits that it caused him to put on weight which leads him to Crossfit. After taking his L-1 and opening the gym, he realised that the CrossFit space was in need software was user-friendly and didn’t create more work for the owner. Being a box owner, Dan used everything he knew about running a box and what is needed from the software to create something that can help people. Check out the extra content about this episode on besthouroftheirday.com Rate/subscribe in Apple Podcasts! Find us on Instagram: @besthouroftheirday + @thejasonackerman Check out our website - besthouroftheirday.com - to learn more about our private coaches development group. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/jason-ackerman/support

Dan Uyemura is the CEO of Push Press and one hell of a guy to jam on business with. We go into a plethora of details from the broken business model that most CF Affiliates are running with to leaning out your microgym from a cost perspective and operational capacity. To learn more about Push Press and the cool shit they're doing - www.pushpress.com

Minute Marker: ////////////////////////////// Conditioning Metcon (AMRAP - Reps) 5 Rounds AMRAP 5:00 500/400m Row 5 Front Squats 10 Pull-ups -Rest :90 between AMRAPs Round 1: 135/95-lb. Round 2: 155/105-lb. Round 3: 185/125-lb. Round 4: 225/155-lb. Round 5: 275/185-lb. -Shoot to complete at least 2 rounds during each AMRAP -Make sure the weight on the bar goes up every round -Score total reps completed (row counts as 1) ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning 12 Days of Christmas (Team) (AMRAP - Reps) Teams of 2 For Time 1 Sumo Deadlift High-Pull, 75/55-lb. 2 Thrusters, 75/55-lb 3 Push Press, 75/55-lb 4 Power Cleans, 75/55-lb 5 Power Snatches, 75/55-lb 6 Kettlebell Swings, 53/35-lb 7 Pull-Ups 8 Toes to bar 9 Box Jumps, 24/20-in 10 Double Unders 11 Burpees 12 Overhead Walking Lunges, 45/25-lb. Plate Like the song the "12 Days of Christmas," complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps each (team total 728 reps). ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// At Home Workout Stocking Stuffer (Time) 5 Rounds 15 Burpees 20 Sit-Ups 25 Air Squats ////////////////////////////// Midline Tabata Hollow Rocks (AMRAP - Reps) Tabata Hollow Rocks *Record total number of rocks achieved ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Metcon (AMRAP - Reps) Teams of three AMRAP30 60 Dumbbell Burpee Box Step-ups 60/50 Calorie Bike/Ski/Row 60 Dumbbell Thrusters 60/50 Calorie Bike/Ski/Row One partner must be hanging from a pull-up bar for other partners to be working Boxes: 24/20-in. Dumbbells: 50/35-lb. pair ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Metcon (Time) In teams of two, complete the following for time: 100 Overhead Squats, 75/55-lb. 15 Syncro Bar Facing Burpees 85 Power Snatches, 95/65-lb. 15 Syncro Bar Facing Burpees 70 Hang Cleans, 135/95-lb. 15 Syncro Bar Facing Burpees 55 Deadlifts, 225/155-lb. 15 Syncro Bar Facing Burpees ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Team Conditioning Metcon (AMRAP - Reps) In teams of 2, for time: AMRAP30 (Cap at 10 Rounds each) 10 Thrusters, 135/95-lb. 10 Calorie Row 10 Toes to bar *You go I go format ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Team Conditioning Metcon (Time) Teams of 3 400/300 Calorie Echo Bike *Break it up however you want *Each time you switch partners on the bike, complete the following series 1x 50' dumbbell walking lunge, 50/35-lb. set 1x :15 L-sit Hold

Minute Marker: ////////////////////////////// Weightlifting Floor Press (Record heaviest 5) Teams of 2 -- 10:00 to complete "Flat Tire" 42-30-18 Floor Press (Rx 135/95-lb.)(Rx+ 185/125-lbs) Strict Chin-ups -- 10:00 to complete 42-30-18 Push Press, (Rx 135/95-lb.)(Rx+ 185/125-lbs) Strict Handstand Push-ups -- 10:00 to complete As a team, find a heavy 5 floor press ////////////////////////////// Accessory Work Metcon (Time) 200 incline push-ups Leave barbell at same height as floor press. Complete 200 reps of push-ups as fast as you can. Do push-ups on bar facing into the middle of the rig - not the opposite! ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting You will complete 5 sets of each below. You will complete a  new set every 2:00 First five sets are front squats - second five sets are back squat. You should be adding weight every round As soon as you have completed a set of squats, immediately complete 10 turkish sit-ups with as heavy a dumbbell or kettlebell as you can. Enjoy Front Squat (Record Heaviest 10) Back Squat (Record Heaviest 10) ////////////////////////////// Burner Metcon (Time) For Time 10 Rounds 10 Goblet Squats, 50/35-lb. 10 Toes to bar 12:00 Time cap ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Metcon (Weight) Teams of 2 5 Rounds 3:00 to complete AMRAP Calorie Bike/Ski/Row AMRAP Push Jerks, 135/95-lb. *Rest :90 between sets *Both partners works at the same time Rx+ Echo Bike + 155/105-lb. ////////////////////////////// Accessory Work Metcon (AMRAP - Reps) 8:00 Partner AMRAP Format: You do 7 - I do 7 Hang High pulls, 115/75-lb. Rx+ 135/95-lb. What team is going to get the most reps? Metcon (No Measure) 3 sets to failure for each 1. Front Dumbbell Raises 2. Side Dumbbell Raises ////////////////////////////// Team Conditioning Thanksgiving Eve (AMRAP - Reps) EVENT 1 6:00 "Tail-pipe" P1: Max calorie row P2: Front Rack Double KB Hold, 53/35-lb. *KB must be in front rack to row *Switch whenever you want EVENT 2 6:00 "Karen?" ME Wallballs *If ball stops moving at anytime for any reason, subtract 20 reps from overall score and both partners complete a 10 burpee penalty EVENT 3 6:00 "Echo Pipe" P1: Max Calorie Echo Bike P2: Overhead Barbell Hold, 95/65-lb. *Barbell must be in Overhead lockout to bike *Switch whenever you want EVENT 4 6:00 "Hell v 4.0" P1: Max Effort Devil press, 50/35-lb. set P2: Wall Squat *Partner must be in a at parallel wall squat *Switch whenever you want //////////////////////////////////// *All events are separated by 1:30 *Score total number of Calories Rowed, Calories Biked, Wallballs, and Devil Press completed. Then subtract any penalties to get your final total. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Metcon (Time) Teams of two Time Cap 35 minutes 50 Power Snatches, 135/95-lb. Immediately into... 250 Wallballs, 20/14-lb. Immediately into... 42-30-18 Deadlifts, 225/155-lb. Calories (choose bike/row/ski) Immediately into... 42-30-18 Front Squats, 135/95-lb. Pull-ups ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Metcon (Time) Teams of 2 2k Row Directly into 100 Strict Press, 135/95-lb. 30 Bar Muscle-ups 100 Push Press, 155/105-lb. 60 Chest to bars 100 Push Jerks, 185/125-lb. 90 Pull-ups Directly into 2k Row ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Team Conditioning Metcon (Time) For Time Teams of two 100 Box Jump overs* 100 Burpees ** 100 Calorie Row *** Cash out: 100 Deadlifts *Can only work while one partner has a barbell locked out in the overhead position. 135/95-lb. **Can only work while one partner has a barbell in the front rack position. 185/135-lb. ***Can only work while one partner has a barbell in the deadlift position 225/185-lb. -------- Numbers listed are total number to complete between team members. Break it up however you want. ////////////////////////////// Midline Tabata Hollow Rocks (AMRAP - Reps) Tabata Hollow Rocks *Record total number of rocks achieved ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Metcon Metcon (AMRAP - Reps) AMRAP25 20 Dumbbell Burpee Box overs, 50/35-lb pair and 24/24-in. box 20 push-ups off Dumbbells (chest to ground) 20 Dumbbell Clean and Jerks, 50/35-lb. pair ////////////////////////////// Maintenance Work Metcon (No Measure) 2:00 Pigeon Pose each leg 2:00 Couch Stretch each leg 2:00 Pec Smash, each side Spend 5:00 on a foam roller hitting as many muscle groups as possible from your feet to your neck Then Accumulate 3:00 in a hollow hold

Minute Marker: ////////////////////////////// Conditioning Metcon (AMRAP - Reps) Teams of 2 5 Rounds 6:00 to complete 1000/800m Row 100/70 Calorie Echo Bike AMRAP Power Snatch, 95/65-lb. Rest 2:00 after each round *you may sub out the echo bike for a ski erg, bike erg, or treadmill *Both teammates may work at the same time. *In order for Power Snatches to count, both the row and bike must be completed in the time cap of 6 minutes. *you may do power snatches at anytime keeping in mind the above rule. *Score only total reps of power snatch *If you are unable to score points in any given round, reduce meters rowed by 50 and calories biked by 10. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Metcon (Time) 1K Row Immediately into 10 Rounds of "Bergeron Beep Test" 7 Thrusters, 75/55-lbs. 7 Pull-ups 7 Burpees Immediately into 1K Row ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting The CrossFit Football Total Power Clean (1 Rep Max) Back Squat (1 Rep Max) Bench Press (1 Rep Max) Deadlift (1 Rep Max) 10:00 at each station ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Metcon (Calories) 10 Rounds 1:00 Max Effort Bike Calories Immediately followed by ME Weighted Plank, 45/25-lb. Plate Immediately followed by Rest to 60% of Max Heart Rate Score total calories acheived ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Metcon (Weight) EMOM 30 Minute 1: 20/15 Calories Minute 2: Working up to a heavy 1 Squat Snatch Minute 3: Rest Choose any machine you like for the calories Score only heaviest barbell lifted ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Team Conditioning Metcon (Weight) Teams of 3 30 Minute Cap 100 Strict Press, 95/65-lb. 100 Chin-ups 100 Push Press, 135/95-lb. 100 Pull-ups 100 Push Jerks, 155/105-lb. 100 Chest to Bar With remaining time, establish a 1rm Split Jerk from the floor Score only the team total Split Jerk ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// No class

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the differences between beginner, intermediate and advanced lifters, the overhead press vs. push press, training a muscle group that is still sore from the previous workout, and processed vs non-processed foods. Why is Adam walking funny? (3:53) Coach Eugene Teo likes to stir the pot: Challenging the hierarchy of exercises. (7:06) Was Jeffrey Epstein murdered?! Kevin Spacey's accuser dies?! What is going on?! (24:45) Sal and Max Lugavere are creating a controversy of their own in their latest podcast on veganism. (27:15) BIG NEWS coming out of 24 Hour Fitness! Are they racing to the bottom? (31:40) Mind Pump Recommends Silicon Valley on HBO. (40:47) #Quah question #1 – What are the differences between beginner, intermediate or advanced lifters? (43:03) #Quah question #2 – Can you break down the differences between the overhead press vs. push press? Which is better for the novice lifter? (49:30) #Quah question #3 – What are your opinions on training a muscle group that is still sore from the previous workout? (57:25) #Quah question #4 – Thoughts on processed vs non-processed foods? If the macros are still good in processed foods? (1:04:37) People Mentioned Dr. Ben Pollack (@phdeadlift)  Instagram Jordan Syatt - SyattFitness (@syattfitness)  Instagram Eugene Teo (@coacheugeneteo)  Instagram Max Lugavere (@maxlugavere)  Instagram Mike Matthews (@muscleforlifefitness)  Instagram   Related Links/Products Mentioned October Promotion: MAPS Anabolic ½ off!! **Code “RED50” at checkout** Mind Pump 1152: Why You Should Powerlift Mind Pump 1065: Jordan Syatt on Becoming Gary Vee's Trainer, the Biggest Lessons He Learned from Gary Vee, Keys to Building an Online Business (& Mistakes to Avoid) & MORE! Mind Pump TV - YouTube Jeffrey Epstein's autopsy more consistent with homicidal strangulation than suicide, Dr. Michael Baden reveals The Genius Life 77: Losing Fat Without Counting Calories, "The Game Changers," Plant-Based Politics | Sal di Stefano Visit Organifi for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Mind Pump 842: The Steve Jobs of Fitness- Mark Mastrov Mind Pump 985: Mark Mastrov- Fitness Industry Empire Builder, NBA Owner & Original Mind Pump Mentor Silicon Valley - HBO Z Press to take Your Shoulder Development to the Next Level The OFFICIAL Overhead Press Checklist! (AVOID MISTAKES!) How To IMPROVE Your Overhead Press | The Muscle Doc MAPS Fitness Prime Pro – Mind Pump Mind Pump 1142: Nine Signs You are Overtraining Guidance for Industry: Guide for Developing and Using Data Bases for Nutrition Labeling Can You Trust Calorie Counts? GAO Says FDA Fails to Ensure Accuracy and Truthfulness of Food Labels NIH study finds heavily processed foods cause overeating and weight gain Mind Pump Free Resources 

So the Forged SUMMIT is officially a wrap. I'm drained mentally, physically, and emotionally after the 2 intense days I spent together with the men who attended the SUMMIT plus all of the athletes that threw down within the Forged GAMES. I'm happy to note that I hit my Back Squat goal of 450 and my Push Press at 275. I didn't hit my Deadlift gaol of 550 but I'm OK with that considering 515 felt easy. I just didn't want to push it knowing I've got the Spartan Ultra Race coming up this next Saturday. Listen in on the recap of the amazing weekend and how things went down. === Forged FATHER Resources === Join Travis’ High-Level Private Coaching Group, “The Forged FATHER Project” - For DRIVEN DAD’s ONLY... APPLY HERE --> http://bit.ly/ff20week = In need of Fast And Effective Workouts? Gain access to Travis’ weekly programming, “Forged STRONG” to receive exclusive workouts, bonus programs, nutrition systems, the private coaching community, “Forged STRONG”, and more by visiting the link below... --> bit.ly/aestheticsavage = Have QUESTIONS? Ask Travis your QUESTIONS HERE and he'll answer it for you on the podcast --> bit.ly/fffmquestions = To Apply For Coaching With Travis, visit – http://bit.ly/ff20week == Other Resources and Links == The Blog – www.ForgedSTRONG.fit Facebook - www.facebook.com/theforgedwarrior Instagram - www.instagram.com/forgedwarrior YouTube - www.youtube.com/user/trainaggressive Email – theforgedathlete@gmail.com

Welcome to another episode of Gamer Flex Podcast! In today's segment, the topics will range from Bots in Fortnite, The Last of Us Part Two, Borderlands 3, more 2K20 shenanigans and this week workouts updates. Enjoy the podcast and don't forget to rate the podcast! Work hard and play even harder! Have a great day! The Bear Complex Workout For 15 minutes, every minute: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Back Rack Push Press My Social Media: https://linktr.ee/AceofAllTrades GamingIluminaughty Affiliated Podcast: Triple Threat: https://anchor.fm/triplethreatsportspodcast Unfiltered Facts: https://anchor.fm/unfilteredpodcast Enlightened Sounds: https://anchor.fm/enlightenedsounds Otaku Summit: https://anchor.fm/otaku-summit Money Talks: https://anchor.fm/moneytalkspodcast/ Hokage Thots: https://anchor.fm/TheBlackHokage --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

In this episode, we're talking about some gym updates that include Push Press, Dustin Murphy, and general Open updates. Speaking of The Open, its is just around the corner, which means we have just a couple more weeks to get ourselves in tip-top shape. In this ‘programming' episode, Coaches Ryan and Evan discuss what the next few weeks will look like in the gym, and why these next few weeks are so crucial to getting us ready to compete in the Open. Even if you're not technically a competitor, the games are a great way to test yourself to see how your fitness level is progressing. (So even if you think this topic isn't for you, listen up because it is.) This episode also discusses the importance of easy days, days where we're not loading a lot of stress onto our body, and why it is imperative that you listen to your body and take rest days when you need them. For more details on what this will look like, here is the full mapping of what was discussed in this episode. Open Stress Set-Up L- Low M- Moderate H- High CNS- Central Nervous System MF- Muscular Fatigue Thursday: L-CNS, L-MF Friday: H-CNS, H-MF (open) Saturday: L-CNS, H/M-MF Sunday: L-CNS, L-MF Monday: H-CNS, H-MF (open), or H-CNS, L-MF Tuesday: L-CNS, H/M-MF Wednesday: M-CNS, M-MF   To learn more about NFX visit www.northfriscrossfit.com

Minute Marker 00:50 ////////////////////////////// Team Conditioning Metcon (No Measure) Teams of 3-4 2 Rounds 5:00 at Each Station 1) 50m Sled Pushes, 180/135-lb. 2) Clean and Jerks, 135/95-lb. 3) Tire Flip (or sub deadlifts) 4) Echo Bike Calories ---------------------------------------------------------------------------------------------------------------------------------------- Minute Marker 03:25 ////////////////////////////// Weightlifting Metcon (Weight) 15:00 to establish a heavy complex: 1 Hang Power Snatch 2 Power Snatches 3 Overhead Squats ////////////////////////////// Conditioning Metcon (AMRAP - Reps) AMRAP 10: 12 Deadlifts 9 Overhead Squats 6 Hang Power Snatches Rx+ 135/95 Rx 115/85 ---------------------------------------------------------------------------------------------------------------------------------------- Minute Marker 06:30 ////////////////////////////// Conditioning Metcon (Time) For Time: 500 – 400 – 300 – 200 – 100 Meter Row 50 – 40 – 30 – 20 – 10 AbMat Sit-ups 100′ burpee Broad Jump after each round ---------------------------------------------------------------------------------------------------------------------------------------- Minute Marker 09:11 ////////////////////////////// Team Conditioning Always Remembered (Time) honor the fallen Teams of 2: Buy-In: 2001 Meter Row (year) 4 rounds: (4 planes) 9 Bar Muscle-ups, each (month) 11 Bear Complexes, 135/95-lb. (day) Cash-Out: 2977 Meter Row (lives lost) Bear Complex: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Back Rack Push Press ---------------------------------------------------------------------------------------------------------------------------------------- Minute Marker 13:02 ////////////////////////////// Weightlifting Strict Press (10-10-8-8-6-6) Rest 1:00 b/w sets ////////////////////////////// Conditioning Metcon (Time) For Time 50 DB Lunges 35 DB Strict Press 20 Box Jumps 35 DB Strict Press 50 DB Lunges Rx: 50/35-lb. ---------------------------------------------------------------------------------------------------------------------------------------- Minute Marker 18:55 ////////////////////////////// Conditioning Metcon (Weight) 5 Rounds: Every 7:00 400m Run 400m Row 15 Pull-ups 3 Snatches Scoring heaviest weight lifted. We want to start heavy today, so take time in the prep to get heavy. ---------------------------------------------------------------------------------------------------------------------------------------- Minute Marker 22:06 Open Gym Metcon (No Measure) Open Gym Metcon (No Measure) Make up a workout you missed! Use some stuff you don't normally use like sleds, tire flips, etc... Play Wodify roulette and land on a random workout!

Minute Marker :10 ////////////////////////////// Weightlifting Metcon (Weight) 15:00 to work up too a heavy set: 1 Pause Front Squat + 1 Front Squat Pause :03 in the bottom ////////////////////////////// Benchmark Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups ------------------------------------------------------------ Minute Marker 2:40 ////////////////////////////// Aerobic Capacity Metcon (AMRAP - Reps) Alternating on the 3:00 for 30 minutes (5 rounds each) A. 400m run + ME Pushing Option B. 500/425m Row/Ski + ME Pulling Option ME Pushing Options: Strict Handstand Push-ups Feet Elevated Push-ups Push-ups ME Pulling Options: Strict Ring/Bar Muscle-ups Strict Chest to Bar Pull-ups Strict Pull-ups Strict Chin-ups Strict Hard Ring Rows Score only reps achieved for pushing and pulling options ------------------------------------------------------------ Minute Marker 6:00 ////////////////////////////// Conditioning Metcon (AMRAP - Reps) Teams of 2: AMRAP 25 50 Calorie Echo Bike 50 Power Snatch, 95/65-lb. 100 Toes to bar 50 Calorie Echo Bike 50 Jerks, 95/65-lb. Rx+ 135/95-lb. ------------------------------------------------------------ Minute Marker 7:40 ////////////////////////////// Weightlifting Hang Power Clean (5-5-5-5-5-5-5, working to a heavy set) EMOM7 ////////////////////////////// Conditioning Metcon (AMRAP - Reps) AMRAP 4 27 Hang Power Cleans, 95/65-lb. 27 Burpees Over Bar 27/21 Calorie Bike/Ski/Row Rest 4 Minutes AMRAP 4 21 Hang Power Cleans, 115/85-lb. 21 Burpees Over Bar 21/15 Calorie Bike/Ski/Row Rest 4 Minutes AMRAP 4 15 Hang Power Cleans, 135/95-lb. 15 Burpees Over Bar 15/12 Calorie Bike/Ski/Row ------------------------------------------------------------ Minute Marker 10:15 ////////////////////////////// Team Conditioning Metcon (AMRAP - Rounds) Teams of 2, relay style AMRAP 30: 12/9 Calorie Echo  Bike 10 A-Squats 5 Power Clean and Jerks Go up in weight every 5 rounds 95/65-lb. 115/85-lb. 135/95-lb. 155/105-lb. ------------------------------------------------------------ Minute Marker 11:50 ////////////////////////////// Weightlifting Curtis P (1-1-1-1-1-1-1) Power Clean Lunge Lunge Push Press EMOM7 working up to a heavy 1 Prior to the 7 sets of 1: Empty barbell set of 5 lightweight set of three moderate weight set of 2 -Rest 2:00 and then begin EMOM ////////////////////////////// Conditioning Oh, My Curtis P (Time) For Time: 100 Curtis P’s, 95/65-lb. One "Curtis P" complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press. ------------------------------------------------------------ Minute Marker 14:30 Open Gym Metcon (No Measure) Open Gym Metcon (No Measure) Make up a workout you missed! Use some stuff you don't normally use like sleds, tire flips, etc... Play Wodify roulette and land on a random workout!

We're doing something we've never done before on this episode. We are releasing the entire week of programming at the beginning of the week!!Below you can see all the workouts we'll be doing over the next 7 days. This week is filled with heavy weights, long workouts, challenging tests, and much much more! We also give you a couple tips for each day including additional equipment you may want to bring each day like grips, knee sleeves, shin guards, etc. There's a little something for everyone this week as there is every week. We hope you enjoyed this week's podcast format!Monday 8/5AMRAP 16:48 Double Unders24 Single Arm KB Swing (53,35)12 Chest-to-Bar Pull-upsTuesday 8/6Every 5:00 x 5 Sets:250m/200m Row15 Burpees10 Front Rack Lunges (185,125)Wednesday 8/7AMRAP 32:800m Run100 Shoulder Taps800m Run80 Ring Rows800m Run60 Burpees800m Run40 Power Cleans (185,125)Thursday 8/8Build up in 14 minutes of:1 Strict Press +2 Push Press +3 Push Jerks2 Rounds for Time:20 Clean and Presses (115,80)5 Legless Rope ClimbsFriday 8/9AMRAP 21:20/15 Calorie Bike200m Farmer Carry (70,53)20 Hang Power Snatches (75,55)Saturday 8/10AMRAP 25:“I Go, You Go” with a partner.15 Goblet Squats (70,53)10 Box Jump’s (24,20)5 Toes-to-BarSunday 8/11Floor Press:6x10 Increasing in weight each set4 Rounds for Time:25 Push-ups25 Ground-to-Overhead (45,35)

In this episode of Quah, sponsored by Organifi (organifi.com/mindpump, code "mindpump" for 20% off), Sal, Adam & Justin answer Pump Head questions about the strict press vs push press, the value of progressive overload for losing fat, pointers to help correct poor patterns when walking, and how to train someone who thinks you are training too slow. How Justin uses Brain.fm to block out the noise and distractions of the world. (3:50) If Mind Pump was a burger. (5:33) When the small guy gets big: Goodwipes now in ALL Target stores. (9:25) Planet Fitness is CRUSHING it! (13:04) The dark side of artificial sweeteners, how you value food & MORE. (17:23) Sports talk with Mind Pump. (25:49) Organifi's newest product: Liver Detox. (28:35) Disney's ‘The Mandalorian': Their crown jewel on their upcoming streaming platform. (32:48) Is Elliott Hulse drinking is own Kool aide? (35:05) Are celebrities trying to stay relevant by creating their own Instagram pages? The guys weigh in on John Travolta's attempt. (39:39) The difference between enabling and providing help: Santa Cruz homeless camp situation explained. (42:45) #Quah question #1 – Can you discuss strict press vs push press? The benefits of each and when best to incorporate them into your program? (48:36) #Quah question #2 – When trying to lose fat is progressive overload important or a caloric deficit the only thing that really matters? (59:23) #Quah question #3 – You guys talk about running a lot, but what about walking? What are some pointers you can give to walk correctly and some signs you are walking incorrectly? (1:06:52) #Quah question #4 – I have a client who complained to my boss that my workouts are slow. She is used to boot camp style classes. My boss, another trainer, said I should just kill her with circuits every time. I tried explaining the importance of rest periods but no one listened. What should I do? (1:15:20) People Mentioned Jim Kwik (@jimkwik)  Instagram Layne Norton, PhD (@biolayne)  Instagram Elliott Hulse STRENGTH COACH (@elliotthulse)  Instagram John Travolta (@johntravolta)  Instagram Related Links/Products Mentioned May Promotion: MAPS HIIT ½ off!! **Code “HIIT50” at checkout** Visit Brain.fm for the exclusive offer for Mind Pump listeners! Visit Organifi for the special offer for Mind Pump Listeners! Code “mindpump” at checkout. Visit Butcherbox for this month's exclusive Mind Pump offer! Goodwipes - Target Planet Fitness will open 225 new gyms this year - CNN Can ‘Diet' Make You Fat? The Truth About Artificial Sweeteners ‘The Mandalorian': First Look at ‘Star Wars' Series Revealed by Jon Favreau Disney Divides the Sexes – Elliott Hulse Santa Cruz homeless camp completely cleared of belongings, trash MAPS Fitness Prime Pro | Muscle Adaptation Programming - Mind Pump Mind Pump Free Resources

  American Strongest Man 2018 details can be found here.  Sean Demarinis BIO - 32 years old, born and raised in CA. Currently live in south Orange County. Most famous for the beaches, weather, disneyland and reality shows about privileged housewives and teenage drama. Im in sales and also work part time as a strength coach for East West Strength in Costa Mesa, CA. Strongman/weight lifting is my only hobby. The demand it takes in and out of the gym occupies the majority of my free time. However, i still enjoy going to the movies, dinner, beach, amusement parks etc. Just try and avoid too many physical activities, the risk of getting inured is haunting lol. Notable Competition history: 4x CA strongest man. 2 HW and 2 MW titles 4x America's strongest man 105k MW and HW pro status 2nd place at WSM 105k in 2016 in Ireland 3rd place at the Ultimate strongman world championships 2018 in Czech Republic What hobbies do you have outside of strongman? Sleeping, movies, beach, eating What got you into strength sports? Where did your lifting journey start? Lifting begin when i was 12 years old. I was chubby and wanted to make an improvement. My mom actually showed me my first exercises. Really lifting or competitive lifting started when i played football in HS. What was your inspiration or mentor in strength sports? Arnold was a huge inspiration but id have to say what really drove my passion was competing. I really enjoy being able to test myself against others. Biggest strength numbers: Squat - 710 Bench - 501 Deadlift - 800 Push Press - 400+ Stone - 400+ Log - 405 Axle Clean n Press - 385 Farmers Walk - 360 Yoke - 1000 Any I might have missed - 250 DB. 900 18’’ axle DL. 775 axle DL from the floor Any injuries that you had to deal with? Quad tendon rupture off the bone, torn quad muscles, compartment syndrome, pec tears, proximal bicep tendon rupture...and a million other small sprains and tears. How did you know that strongman was a good fit? I didn't at first. It took me 8 month of getting my ass kicked to feel like i was getting good enough to become a professional. However, i did take 4th out of 14 in my first show ever so based on that, i felt i at least had a shot to do well. How many hours a week would you train before a strongman competition? If the show is on Sat, my last raining day is Tuesday. Maybe 1-2 hours, light work to keep the blood moving and muscles staying primed to lift. What do you take on a regular basis to supplement your training? I work with a nutritionist and help with this but mostly the same things most people take...Vitamins, fish oil, protein powders etc  

Todd and I have been a little slow in bringing out new episodes recently, and I hope you can forgive us. In the last three weeks we've had Todd going on holiday to France, me going to Germany, my mum's 60th birthday, my 30th birthday, and we've both moved (or are in the process of moving) flat. Trying to fit in podcasts to that insane schedule has been challenging. But we're back this week with an episode on creating the perfect training program. The Perfect Training Program I've talked before about the importance of not focusing on perfection, and instead focusing on getting the work done. But it should also be said that I have created 5,000+ training session plans in my life (complete estimate) and have gotten rather good at it. No two people are exactly alike, and as such no one training program can suit everyone. So this training program is going to be aimed at my most common client: Male, looking to build some muscle and lose weight who has been training for a few months but isn't getting anywhere. To start off with, we're going to add in some of the basic lifts: Deadlifts, Barbell Squats, Bench Press, Lat Pulldown, Bent Over Row, Romanian Deadlift, Push Press, and Lunges. These are the big exercise building blocks that you create your program around. Next you would add smaller exercises, isolation work that targets single muscle groups. These would include: Bicep curls, tricep extensions, hamstring curls, leg extensions, rear delt flyes, face pulls, and abdominal crunches. As we are aiming to lose weight and build muscle (something borderline impossible for experienced lifters) we are going to use a slightly higher rep range than you would for a strength training program. The only exception to this will be the deadlifts, as this exercise only suits low reps. We will split the training sessions into an upper/lower split, which works well if you train 4 times per week. If you only train 1-3 times per week, then a full body program works best. Rest periods should be around 60-90 seconds per set, and 3 minutes for the deadlifts. But you should definitely listen to your body at first. If you aren't particularly fit then you will need a little more recovery time. Make sure that you are properly hydrated throughout, and that you have an emergency banana/isotonic drink (in case of emergencies). Anyway, the session looks like this: Session One Hamstring Curls 3 x 12 Deadlifts 3 x 4-6 Leg Press 3 x 12-15 Lunges 4 x 10 Session Two Bench Press 3 x 12 Lat Pulldown 3 x 12 Seated Row 3 x 15 Push Press 3 x 8-12 Abdominal Crunches 3 x 20 Session Three Barbell Squats 3 x 8-12 Romanian Deadlifts 3 x 12 Glute Bridges 3 x 8-12 Leg Extensions 3 x 12 Session Four Face Pulls 3 x 15-20 Incline Bench Press 3 x 12-15 Close Grip Lat Pulldown 3 x 12 Rear Delt Flyes 3 x 12 Bicep Curls 3 x 12 Tricep Pressdowns 3 x 12 So there you go, my version of a perfect training program. If you follow this exactly you should get some seriously good results. Of course, as always if you have any questions please contact me and I can help you sort it out. Beer Of The Week: Spaten Oktoberfestbier This week's beer was a special Oktoberfest beer from Spaten. It is specially brewed in Spring to be ready for the Oktoberfest in September/October (which I attended this year). The beer is really decent, and is quite strong (5.9%). The bottled beer tends to taste quite a bit stronger than the draught beer, but both are excellent. We will be going a lot more in depth on Oktoberfest in our next podcast. We also discussed the various differences between bottled, canned, and draught beers, and some examples of beers that we preferred in each form.

One Episode 207 Coach Joe helps a listener with heat acclimation, voices a request of his own to the audience and interwebs, shouts out some loyal listeners, and gives a tip of the cap to Nick Reyes and the gang over at push push. Links Effect of heat acclimation on heat shock protein https://www.ncbi.nlm.nih.gov/pubmed/17615280 Check out Push Press here http://www.pushpress.com/

On Episode 204 of the Doc and Jock Podcast Coach Joe is joined by Nick Reyes, who is the Chief Revenue Officer of Push Press. Push Press is one of the leading software development companies in the fitness space. They specialize in client management and retention. On this Episode we talk about: -How to make your gym an effective revenue generator -How to develop a coaching staff -The best marketing practices for CrossFit gyms.

The RunRunLive 4.0 Podcast Episode 4-345 – Wilson Horrell – Lift Heavy Run Long  (Audio: link)       Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Hello my friends and welcome to episode 4-345 of the RunRunLive Podcast.  We've got a full agenda for today – so I won't babble on too much.  I've got an interview for you with Wilson Horrell from lift heavy-run-long who has a fascinating and educational back story. I had done an interview with Josh LaJunie who is an ultra running vegan from New Orleans – but I messed up the recording and I figured we just had a vegan last episode.  The eat vegan on $4 a day got a lot of feedback.  Some folks were very enthusiastic about Ellen's message, some were less enthusiastic and wanted me to balance that out with some fat-adaptive athletes.  Which I will at some point. My personal opinion is that nutrition is quite specific to the individual and you need to find what works for you.  That process may involve some coaching but keep an open mind.  As athletes we have the added wrinkle of our performance to think about. I'm also going to treat you to my Eagle Creek Marathon race report, but true to form it came out so long that's all I'm going to be able to fit into this episode.  So I'll put the interview up front and the race report on the back and we'll call it a day! Since I'm pretty sure I'm going to run long I'll cut my comments short. … The RunRunLive podcast is Ad Free and listener supported.  We do this by offering a membership option where members get Access To Exclusive Members Only audio Member only race reports, essays and other bits just for you! Exclusive Access to Individual Audio Segments from all Shows Intro's, Outro's, Section One running tips, Section Two life hacks and Featured Interviews – all available as stand-alone MP3's you can download and listen to at any time. For the cost of an 850 gram can of (the shipping is probably a bit onerous) you can be a member of the runrunlive support crew.  There is no shipping charge for membership and I just today fixed the bug in the annual membership signup process! Links are in the show notes and at RunRunLive.com … Just a quick sentiment … On Plateaus… One of the interesting asides in the book I read last week about memory was a short bit on what to do when you practice something but hit a plateau.  I think we all know this works.  Initially when you learn a new discipline, whether an exercise routine or really, anything new it your learning follows the same basic arc. Initially it's hard and you learn slowly.  Then you hit a stretch of rapid improvement. Eventually you plateau.  And then you're stuck.  You push harder, you practice more hours, but you're stuck. The example they use is typing.  Most typists get to a certain point and don't get any faster.  They get to the ‘good enough' plateau. How do you get unstuck?  How do you get through the plateau? Science shows 3 things that you can do, or at least try.  Mindset, discomfort and approach. .” The first one is mindset.  When you reach that ‘good-enough' plateau you self-talk yourself into being as good as you're going to get.  Your mind says, “Well, since I'm not getting better anymore I must be at the top end of my ability.”  Like everything else once we let our minds tell that story, we internalize it and it manifests. Like your parents and coaches always told you “Whether you think you can or you think you can't, either way you're right!”  You have to fix your mindset.  The people who break through performance plateaus essentially don't take ‘no' for an answer. I'll give you an example from my book on how to qualify for the Boston marathon.  When I talk to runners about running a qualifying time they will invariably say “I could never do that!”  I always ask a dumb question – “Why not?”  If you reframe your mindset then the question becomes “How do I?” instead of “I can't” – sometimes it's as simple as making that mental switch. The next that has proved to be effective in breaking through plateaus is to force yourself you're your discomfort zone.  In the typing example this would mean forcing yourself to type at a faster rate even though you are making more mistakes.  Even if you fail a lot – you assume the higher level of performance and hang in there until the plateau is broken. The key here is you have to really push to spend time in a place where you will most certainly fail consistently at first.  Embracing the failure is part of the key to breaking the plateau.  Starting at a higher level of performance and sticking with it until you catch up is the other part.  Both are very uncomfortable. The marathon qualification example is to start with the training paces you need to run to qualify.  Even though at first you won't be able to maintain them.  It will hurt and you will fail.  If you stick with it you can find a new level of performance. Getting yourself to perform above the comfort zone (plateau) works hand in hand with the mindset of believing you can do it. Lastly, when you think you can do it, and you force yourself out of your comfort zone into the failure zone you will be forced to find new approaches.  In a sense you can't operate at that level and it forces you to abandon your existing approach and try approaches that support that higher level of performance. You will find the consistent areas where you are making mistakes – the failure points.  Just like lowering the water level reveals the rocks, upping your forced performance reveals your weaknesses.  Then you can devise focused practice to fix these failure points and enable the new level.  It's a virtuous cycle. When you get to the point of re-evaluating your approach a coach or an expert can be a big plus. They have seen those mistake patterns before and can help you fix them faster. In the typing example, maybe you find that when you speed up you consistently miss the ‘b' key or the semi-colon.  You can devise exercises that focus on those.  Or maybe switch to a Dvorak keyboard layout to totally change the approach. In the qualification example forcing yourself to run those faster-than-comfortable 1600 repeats will reveal flaws in your form and mechanics.  A coach might quickly help you fix it.  Either way you'll quickly realize you can't run on your heels and hold those paces. There you go – simple way to break through a plateau.  Give it a try. On with the show. Section one –   Voices of reason – the conversation Wilson “BeefCake” Horrell Hey Chris, My name is Wilson Horrell, sometimes referred to as “Beefcake”, and I am a 39 year old, married, father of 2 children (ages 10 & 7). I am a raging drug addict and alcoholic, who after years of living and unhealthy life and blowing through a $2 million dollar windfall, found running, CrossFit, and people to be my new addiction, as I sobered up and began the process of picking up the pieces.    I started running 5k's as an effort to stop smoking and lose some weight. I found a community of trail runners who welcomed, not only me as a person, but were also open to my slow pace. My love of the trail came about immediately, as I enjoyed the lack of pounding that the soft dirt placed on my over-sized body. I heard about Lift Heavy Run Long's 50mile &400 Deadlift club. I set my sights on this, and ran various distances until this goal was achieved. Since I started on my fitness journey in 2013, I have participated in numerous CrossFit events, some obstacle races, a couple of marathons, a handful of 50k's, and a 50-miler last November. I am registered for the Tour D' Spirit 24-Hour Race in Memphis, TN on Sept 30-Oct. 1 I am an incredibly average runner, as well as average athlete. I enjoy the endurance sports, as I like spending long periods of time in introspection. I like the slower paced events, and enjoy listening to the internal struggle that exists between the body and the brain.   I do not take for granted the role that people in the running community, combined with the CrossFit community, played in saving my life, and providing me with happiness. I became a partner in Lift Heavy Run Long, LLC last December because I wanted a challenge and purpose. Our goal is to build as large and strong of a community as possible for those who enjoy an active lifestyle. We want to encourage the people in the fitness community, but also welcome the people who are struggling to make the decision to change their life through fitness. I know first-hand, how scary and intimidating it can be to sign up for that first race, or first fitness class. We want to help people who are struggling to take that first step.   I love positivity, and I love being inspired. I have found that running and lifting provides a multitude of opportunities to connect with other people and be of service.    I have a blog, which started as fitness journal, but has since turned into an almost daily rambling of all of the craziness that goes through my oddly designed brain. Von and I also started a podcast, where we are trying to find some of the world's most inspirational people, who are leading lives of fulfillment through following their bliss. Back Squat 325lbs Push Press 250lbs Front Squat 240lbs Deadlift 415lbs Fastest 5k 26:20 Fastest 10k 54:36 Sylamore 50K 2015. Finished Dead Last, but was robbed of this title because they grouped the final three of us in alphabetical order 10:22 Stanky Creek 50K 2015 7:30 Tunnel Hill 50miler 14:52 Didn't finish dead last, but with enough perseverance, I can get there. Section two Eagle Creek Trail Marathon - Outro Well my friends you pulled the one arm bandit's handle, hit the progressive jackpot, won the car and wheelbarrows full of shiny golden coins that are at the end of Episode 4-345 of the RunRunLive Podcast.  (Really had to work that one didn't I?) I'll keep this quick.  I've got a lot of projects going on in parallel this month. Next up is the Wapack Trail race on September 4th.  I expect some of you to come up and run this with me.  Or just come up and volunteer.  It's an out-and-back course so you can do as much or as little as you like. Then in September I'll be doing that Spartan race and if all goes well I'll be interviewing Joe the owner for the next episode. Then I'll be gunning for the Portland Marathon in October with coach – which actually has some significance because I am aging up another 10 minutes for my Boston Qualification time for 2018. Then of course we have to decide if we're going to do the Groton Marathon at Christmas again.  This would be our fourth outing and I was thinking about opening it up to the 50-staters and the Marathon Maniacs. In the meantime I'm working on my next book and speaking project. And, oh yeah, working full time, traveling and now that my kids are out of college, seeing if we can fix up the house, consolidate our finances and, what the heck, work on my marriage. In order to support this swarm of ill-conceived projects I'm going to have to get healthy and find some creative time.  So I've kicked off a project in August to get healthy.  This includes cleaning up my nutrition, no more alcohol and getting up a 5:00AM every day.  I'm two days into it. I'm going to make a short video every day when I get up to document it and I'll see if I can get those up on my YouTube Channel ‘cyktrussell'and on the RunRunLive website.  I can't imagine why anyone would want to see my burry-eyed, discombobulated 5AM apparition, but I'm doing it for accountability. … When I was hanging out with my sister Lou this weekend she was telling me about a crime data study she had seen.  Basically all the crime data for cities is publically available so institutions have taken to turning the methods of big data loose on it to see if they can learn anything. It seems one of the things they found, not unexpectedly, was that certain areas of the cities were hot zones for crime.  But they also saw something that they couldn't explain.  Within these hot spots were small bubbles that were crime free.  There were oases of peace in the worst parts of the city. When they looked to see why and what caused these bubbles they consistently found that it was due to one person in that neighborhood.  That person ran a gym or a business and kept the kids off the street.  That single person created a clearing for peace to manifest. One person made that happen. One person made a difference in their neighborhood. One person created a bubble of love in the rip tide of hate. You can be that person. Be the person your dog thinks you are and I'll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -

The RunRunLive 4.0 Podcast Episode 4-345 – Wilson Horrell – Lift Heavy Run Long  (Audio: link)       Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Hello my friends and welcome to episode 4-345 of the RunRunLive Podcast.  We’ve got a full agenda for today – so I won’t babble on too much.  I’ve got an interview for you with Wilson Horrell from lift heavy-run-long who has a fascinating and educational back story. I had done an interview with Josh LaJunie who is an ultra running vegan from New Orleans – but I messed up the recording and I figured we just had a vegan last episode.  The eat vegan on $4 a day got a lot of feedback.  Some folks were very enthusiastic about Ellen’s message, some were less enthusiastic and wanted me to balance that out with some fat-adaptive athletes.  Which I will at some point. My personal opinion is that nutrition is quite specific to the individual and you need to find what works for you.  That process may involve some coaching but keep an open mind.  As athletes we have the added wrinkle of our performance to think about. I’m also going to treat you to my Eagle Creek Marathon race report, but true to form it came out so long that’s all I’m going to be able to fit into this episode.  So I’ll put the interview up front and the race report on the back and we’ll call it a day! Since I’m pretty sure I’m going to run long I’ll cut my comments short. … The RunRunLive podcast is Ad Free and listener supported.  We do this by offering a membership option where members get Access To Exclusive Members Only audio Member only race reports, essays and other bits just for you! Exclusive Access to Individual Audio Segments from all Shows Intro’s, Outro’s, Section One running tips, Section Two life hacks and Featured Interviews – all available as stand-alone MP3’s you can download and listen to at any time. For the cost of an 850 gram can of (the shipping is probably a bit onerous) you can be a member of the runrunlive support crew.  There is no shipping charge for membership and I just today fixed the bug in the annual membership signup process! Links are in the show notes and at RunRunLive.com … Just a quick sentiment … On Plateaus… One of the interesting asides in the book I read last week about memory was a short bit on what to do when you practice something but hit a plateau.  I think we all know this works.  Initially when you learn a new discipline, whether an exercise routine or really, anything new it your learning follows the same basic arc. Initially it’s hard and you learn slowly.  Then you hit a stretch of rapid improvement. Eventually you plateau.  And then you’re stuck.  You push harder, you practice more hours, but you’re stuck. The example they use is typing.  Most typists get to a certain point and don’t get any faster.  They get to the ‘good enough’ plateau. How do you get unstuck?  How do you get through the plateau? Science shows 3 things that you can do, or at least try.  Mindset, discomfort and approach. .” The first one is mindset.  When you reach that ‘good-enough’ plateau you self-talk yourself into being as good as you’re going to get.  Your mind says, “Well, since I’m not getting better anymore I must be at the top end of my ability.”  Like everything else once we let our minds tell that story, we internalize it and it manifests. Like your parents and coaches always told you “Whether you think you can or you think you can’t, either way you’re right!”  You have to fix your mindset.  The people who break through performance plateaus essentially don’t take ‘no’ for an answer. I’ll give you an example from my book on how to qualify for the Boston marathon.  When I talk to runners about running a qualifying time they will invariably say “I could never do that!”  I always ask a dumb question – “Why not?”  If you reframe your mindset then the question becomes “How do I?” instead of “I can’t” – sometimes it’s as simple as making that mental switch. The next that has proved to be effective in breaking through plateaus is to force yourself you’re your discomfort zone.  In the typing example this would mean forcing yourself to type at a faster rate even though you are making more mistakes.  Even if you fail a lot – you assume the higher level of performance and hang in there until the plateau is broken. The key here is you have to really push to spend time in a place where you will most certainly fail consistently at first.  Embracing the failure is part of the key to breaking the plateau.  Starting at a higher level of performance and sticking with it until you catch up is the other part.  Both are very uncomfortable. The marathon qualification example is to start with the training paces you need to run to qualify.  Even though at first you won’t be able to maintain them.  It will hurt and you will fail.  If you stick with it you can find a new level of performance. Getting yourself to perform above the comfort zone (plateau) works hand in hand with the mindset of believing you can do it. Lastly, when you think you can do it, and you force yourself out of your comfort zone into the failure zone you will be forced to find new approaches.  In a sense you can’t operate at that level and it forces you to abandon your existing approach and try approaches that support that higher level of performance. You will find the consistent areas where you are making mistakes – the failure points.  Just like lowering the water level reveals the rocks, upping your forced performance reveals your weaknesses.  Then you can devise focused practice to fix these failure points and enable the new level.  It’s a virtuous cycle. When you get to the point of re-evaluating your approach a coach or an expert can be a big plus. They have seen those mistake patterns before and can help you fix them faster. In the typing example, maybe you find that when you speed up you consistently miss the ‘b’ key or the semi-colon.  You can devise exercises that focus on those.  Or maybe switch to a Dvorak keyboard layout to totally change the approach. In the qualification example forcing yourself to run those faster-than-comfortable 1600 repeats will reveal flaws in your form and mechanics.  A coach might quickly help you fix it.  Either way you’ll quickly realize you can’t run on your heels and hold those paces. There you go – simple way to break through a plateau.  Give it a try. On with the show. Section one –   Voices of reason – the conversation Wilson “BeefCake” Horrell Hey Chris, My name is Wilson Horrell, sometimes referred to as “Beefcake”, and I am a 39 year old, married, father of 2 children (ages 10 & 7). I am a raging drug addict and alcoholic, who after years of living and unhealthy life and blowing through a $2 million dollar windfall, found running, CrossFit, and people to be my new addiction, as I sobered up and began the process of picking up the pieces.    I started running 5k’s as an effort to stop smoking and lose some weight. I found a community of trail runners who welcomed, not only me as a person, but were also open to my slow pace. My love of the trail came about immediately, as I enjoyed the lack of pounding that the soft dirt placed on my over-sized body. I heard about Lift Heavy Run Long’s 50mile &400 Deadlift club. I set my sights on this, and ran various distances until this goal was achieved. Since I started on my fitness journey in 2013, I have participated in numerous CrossFit events, some obstacle races, a couple of marathons, a handful of 50k’s, and a 50-miler last November. I am registered for the Tour D’ Spirit 24-Hour Race in Memphis, TN on Sept 30-Oct. 1 I am an incredibly average runner, as well as average athlete. I enjoy the endurance sports, as I like spending long periods of time in introspection. I like the slower paced events, and enjoy listening to the internal struggle that exists between the body and the brain.   I do not take for granted the role that people in the running community, combined with the CrossFit community, played in saving my life, and providing me with happiness. I became a partner in Lift Heavy Run Long, LLC last December because I wanted a challenge and purpose. Our goal is to build as large and strong of a community as possible for those who enjoy an active lifestyle. We want to encourage the people in the fitness community, but also welcome the people who are struggling to make the decision to change their life through fitness. I know first-hand, how scary and intimidating it can be to sign up for that first race, or first fitness class. We want to help people who are struggling to take that first step.   I love positivity, and I love being inspired. I have found that running and lifting provides a multitude of opportunities to connect with other people and be of service.    I have a blog, which started as fitness journal, but has since turned into an almost daily rambling of all of the craziness that goes through my oddly designed brain. Von and I also started a podcast, where we are trying to find some of the world’s most inspirational people, who are leading lives of fulfillment through following their bliss. Back Squat 325lbs Push Press 250lbs Front Squat 240lbs Deadlift 415lbs Fastest 5k 26:20 Fastest 10k 54:36 Sylamore 50K 2015. Finished Dead Last, but was robbed of this title because they grouped the final three of us in alphabetical order 10:22 Stanky Creek 50K 2015 7:30 Tunnel Hill 50miler 14:52 Didn’t finish dead last, but with enough perseverance, I can get there. Section two Eagle Creek Trail Marathon - Outro Well my friends you pulled the one arm bandit’s handle, hit the progressive jackpot, won the car and wheelbarrows full of shiny golden coins that are at the end of Episode 4-345 of the RunRunLive Podcast.  (Really had to work that one didn’t I?) I’ll keep this quick.  I’ve got a lot of projects going on in parallel this month. Next up is the Wapack Trail race on September 4th.  I expect some of you to come up and run this with me.  Or just come up and volunteer.  It’s an out-and-back course so you can do as much or as little as you like. Then in September I’ll be doing that Spartan race and if all goes well I’ll be interviewing Joe the owner for the next episode. Then I’ll be gunning for the Portland Marathon in October with coach – which actually has some significance because I am aging up another 10 minutes for my Boston Qualification time for 2018. Then of course we have to decide if we’re going to do the Groton Marathon at Christmas again.  This would be our fourth outing and I was thinking about opening it up to the 50-staters and the Marathon Maniacs. In the meantime I’m working on my next book and speaking project. And, oh yeah, working full time, traveling and now that my kids are out of college, seeing if we can fix up the house, consolidate our finances and, what the heck, work on my marriage. In order to support this swarm of ill-conceived projects I’m going to have to get healthy and find some creative time.  So I’ve kicked off a project in August to get healthy.  This includes cleaning up my nutrition, no more alcohol and getting up a 5:00AM every day.  I’m two days into it. I’m going to make a short video every day when I get up to document it and I’ll see if I can get those up on my YouTube Channel ‘cyktrussell’and on the RunRunLive website.  I can’t imagine why anyone would want to see my burry-eyed, discombobulated 5AM apparition, but I’m doing it for accountability. … When I was hanging out with my sister Lou this weekend she was telling me about a crime data study she had seen.  Basically all the crime data for cities is publically available so institutions have taken to turning the methods of big data loose on it to see if they can learn anything. It seems one of the things they found, not unexpectedly, was that certain areas of the cities were hot zones for crime.  But they also saw something that they couldn’t explain.  Within these hot spots were small bubbles that were crime free.  There were oases of peace in the worst parts of the city. When they looked to see why and what caused these bubbles they consistently found that it was due to one person in that neighborhood.  That person ran a gym or a business and kept the kids off the street.  That single person created a clearing for peace to manifest. One person made that happen. One person made a difference in their neighborhood. One person created a bubble of love in the rip tide of hate. You can be that person. Be the person your dog thinks you are and I’ll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -

Every minute, on the minute for 30 minutes: Minute 1: 30 Double-Unders + 8 Chest-to-Bar Pull-ups, Minute 2: 8 Burpee Box Jump-Overs (24”/20”) Minute 3: 5 Push Press + 10 Front-Racked Alternating Reverse Lunges (135/95 lbs).

Designed, edited and mixed in time with the Fight Gone Bad benchmark workout. 3 rounds for max reps, 1 minute each station. Wall Balls (20lb) SDHP (75/55lb) Box Jumps (20”) Push Press (75/55lb) Row (Calories) 1 minute rest between rounds. Turn it up!

Speed Training is an interesting topic for mountain biking because it isn’t really a part of many programs. Early on in training mountain bikers I realized that few of them had the ability to truly “tap into 100%” and that this was holding them back in a lot of different ways.   If you have any questions, comments, or ideas for the next episode, contact us at info@mountainbikeradio.com. We also have advertising opportunities available, just contact us.    -----------------------------------------------------   EPISODE BACKGROUND:   Speed Training isn’t just doing some intervals as part of your cardio program and needs to be looked at and trained as a separate element. It can help improve your endurance, help you more easily power through tough efforts on the trail and as well as help you get faster when you need to lay down some power to the pedals.   As you can see, it can do a lot for you and should be part of your program this off-season. But if you’re like most riders you probably have a few questions like how is Speed Training different from just doing some intervals and what is the best way to use it as a mountain biker.   And that is why I put this podcast together for you. In it you’ll learn more about how Speed Training can help you as a rider and how you can use it to improve your speed and endurance on the trail.   Here are the notes from this podcast:   Most sports have a speed training aspect where they focus on the ability to quickly produce power in the shortest amount of time possible. It requires the ability to recruit as many muscle fibers as possible while also maintain the most efficient postures and movement patterns. This ability to tap into 100% is a skill most mountain bikers lack and so they are waste a lot of energy when they try to do it on the trail. Speed training helps us tap into more muscle fibers which, like strength training, makes more of them available for endurance. Speed training also reinforces proper posture and movement habits since speed increases the stress on the system, magnifying the cracks that don’t show up as much at slower speeds. While most people think of fast movements for speed training, trying to move a heavy load quickly also results in improved power and speed. This is important because we need this ability to quickly push against resistance to sprint or grind through a higher gear – a lot of trail riding takes place below 80 rpms and this needs to be trained. Speed can be trained on the bike or in the gym with power exercises like the Swing, DB Cheat Curl and Push Press. These are especially useful for working on “high tension” speed. While power is a huge part of speed it isn’t the same thing as Power Training. Speed training and speed endurance training are different and need to be trained differently. Speed training requires a relatively fresh nervous system for maximum muscle recruitment. Speed endurance training should focus on maintaining a certain speed/ effort level instead of just surviving the workout. Start with working to improve your speed early in the off-season before working on speed endurance closer to the riding season. In general, anything over 60 seconds isn’t Speed Training and is starting to get into Endurance Training. Speed Training is going to be relative to the distance you usually ride with longer distance riders able to use longer sprints. Every riders should spend some time working on true speed with intervals less than 10 seconds. Unless you are a 4X/ Dual Slalom rider then Speed Training shouldn’t be a big part of your program, perhaps 1-2 days a week for 8-12 weeks in the off-season and 1 session every 7-14 days during the season. But it is an important part of your training program and without it you have a gap in your fitness which will effect everything else.   As you can see Speed Training can help you in a lot of different ways so make sure you aren’t neglecting it this off-season. If you have any questions or thoughts about Speed Training for mountain biking be sure to leave a comment below, I’d love to hear them.   Until next time…   Ride Strong, James Wilson MTB Strength Training Systems     RELATED SHOW LINKS:   MTB Strength Training Systems MTB Strength Training Systems Facebook MTB Strength Training Systems Twitter MTB Strength Training Systems YouTube Page Email James Wilson Learn How to Ride Harder, Ride Faster, and Ride Stronger Buy the Ultimate Workout Program Buy the Time Crunched Trail Rider Solution Learn how two dumbbells may be all that you need! Functional Movement Screen Save $$$, Get great stuff, and Support MBR by becoming a member

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