The Goodfellas take a look at the year that was, the decade that was and try to work out if they learnt anything!

We sit down with one of Penrith's best blokes, Mr Percy Plunkett himself, Phil Hallani to discuss what it was like to start one of the best cafe's in Sydney as well as his recent charity work.

This week we discuss Christmas time and have a chat about Gary's recent hip surgery, his thoughts feelings and recovery. The boys discuss how those thought processes affect any injury and a person's training too.

As our gym, Zelos, turns three years old we take a trip down memory lane and discuss some of the things we've learnt along the way. Plus we solve the Christmas Beetle issue!

We discuss Christmas, backyard championships, time travel and the annihilation of species.

The Goodfellas sit down for a chat with John Horne. An amazing athlete who has a very specific goal and a plan to get there. John is leaving no stone unturned in pursuit of making the CrossFit Games.

Matt and Gary give there opinions on the recent documentary about plant based diets and wrap up the CrossFit Opens.

We shed a tear with Gary about the retirement of Sam Burgess before being joined by Stephanie and Dave, who tell us what it was like to hike 45km along the Six Foot Track in the Blue Mountains recently.

School Reunions and professional athlete decisions are all part of this weeks chat as the Goodfellas catch up!

Coach Ang is back again to talk about the thoughts, myths and realities of women and weight training. We ask about the thoughts going on and discuss the health benefits of picking up a barbell.