On this week’s episode we dig into the common characteristics of the best of the best athletes across all sports to discuss which are applicable to us mere mortals, and what decision points separate those who achieve and those who achieve greatness, such as:
- Sacrifice - do you REALLY want it?
- Why do you want to succeed so much? The links between childhood experiences and relentless drive to be the best
- World class recovery and adaptability - key separators between the best and the rest
- & more

SHOW SPONSOR

Save yourself 15% at checkout using code: LL15
https://www.wit-fitness.com/

Extra Bits:

Follow
Lunge & Lift - www.instagram.com/lunge.lift
Ash - www.instagram.com/ashgrossmann.coach
Rob - www.instagram.com/robstubbspt

Get in touch. Join the discussion with us and other listeners on the Lunge & Lift YouTube channel

or message us at [email protected]

Today we discuss our biggest blunders. We share the stupid stuff we've done along the way, and the lessons we've learnt the hard way including:
🤕  Injuries - torn quads and hamstrings, broken ankles and blown out backs
🏃‍♂️  How not to train for a marathon
🫁 Why SOME cardio might be a good idea
🎈 Nutrition nightmares - how not to reverse diet and why keto and CrossFit isn’t a thing
and (sadly) many, many more

SHOW SPONSOR

Save yourself 15% at checkout using code: LL15
https://www.wit-fitness.com/

Extra Bits:

Follow
Lunge & Lift - www.instagram.com/lunge.lift
Ash - www.instagram.com/ashgrossmann.coach
Rob - www.instagram.com/robstubbspt

Get in touch. Join the discussion with us and other listeners on the Lunge & Lift YouTube channel

or message us at [email protected]

Loads of fun chatting with returning guest, Jamie Lau on all things CrossFit Open.

We discussed:

>This year’s workouts - are they good tests of fitness?
>The new qualifying process - is it fair for non-American athletes?
>Why most people screw up their Open performances
>Optimal pacing vs race strategy
And lots more!

SHOW SPONSOR

Save yourself 15% at checkout using code: LL15
https://www.wit-fitness.com/

Extra Bits:

Follow
Jamie: www.instagram.com/laujkb
Lunge & Lift - www.instagram.com/lunge.lift
Ash - www.instagram.com/ashgrossmann.coach
Rob - www.instagram.com/robstubbspt

Get in touch. Join the discussion with us and other listeners on the Lunge & Lift YouTube channel

or message us at [email protected]

🎉🎂ANNIVERSARY EPISODE🎂🎉

Todays 1 year anniversary episode, we tackle some awesome listener QnA topics including:

1:00 Ash and Rob play "Would you rather??"
5:30 Is Klokov doing CrossFit a risk to the sport's reputation
11:40 How do you juggle running with lower body training sessions?
16:00 How do I fix shin splints?
18:00 Will long distance running stop me putting on muscle
20:55 Do we trust pain or the results of scans? They often disagree!
31:00 Training for football - upper body, active recovery and injury prevention?
39:05 How do you bridge the gap between rehab and training
44:40 Advice for back pain from long periods of sitting down
51:15 Is there any point doing low intensity cardio? Is high intensity all the time detrimental?
1:04:06 Advice for a new father to get started, find time and stay motivated training?
1:10:00 Get to know Rob and Ash with QUICKFIRE QUESTIONS

NEW SHOW SPONSOR

Save yourself 15% at checkout using code: LL15
https://www.wit-fitness.com/

Extra Bits:

Follow Lunge & Lift - www.instagram.com/lunge.lift

Follow Ash - www.instagram.com/ashgrossmann.coach
Follow Rob - www.instagram.com/robstubbspt

Get in touch. Join the discussion with us and other listeners on the Lunge & Lift YouTube channel

or message us at [email protected]

Dan Williams is the CEO of WIT Fitness, a World Leading Training Footwear & Apparel Specialist company

In todays episode we discuss:
- Going from cleaning student houses to CEO of a globally recognised brand
- His 400m PB
- Key milestones in the evolution of business
- Dan's surprising daily habits

NEW SHOW SPONSOR

Save yourself 15% at checkout using code: LL15
https://www.wit-fitness.com/

Extra Bits:

Follow Lunge & Lift - www.instagram.com/lunge.lift

Follow Ash - www.instagram.com/ashgrossmann.coach
Follow Rob - www.instagram.com/robstubbspt

Get in touch. Join the discussion with us and other listeners on the Lunge & Lift YouTube channel

or message us at [email protected]

In Todays episode, we welcome a special guest, Luke from pH Nutrition.

We discuss:
- Endurance Nutrition & its challenges
- CrossFit nutrition
- Metabolic flexibility
- Intermittent fasting for performance vs body composition
- Measuring breath (Fat:Carb usage)
- and lots more

Extra Bits:

Follow Luke - www.instagram.com/hallmightyone
Follow pH Nutrition - www.instagram.com/ph_nutrition

Follow Lunge & Lift - www.instagram.com/lunge.lift

Follow Ash - www.instagram.com/ashgrossmann.coach
Follow Rob - www.instagram.com/robstubbspt

Get in touch. Join the discussion with us and other listeners on the Lunge & Lift YouTube channel

or message us at [email protected]

Programming Principles 3

Today we finish off our programming principles series with some actionable points for you to take away and the things you've learnt so you can program for yourself

We Cover our 5 main steps to ensure your program covers all your requirements

1. What’s your goal (Episode 47)
2. What main lifts compliment your goal 
3. What days can you train/amount of time available and mrv & mev (Episode 48)
4. what volume & intensity is needed to achieve your goal
5. How to structure your session & choosing your accessories

Plus our Bonus Tip

1. Assess and refine to perfect your plan

Extra Bits:

Follow Lunge & Lift - www.instagram.com/lunge.lift

Follow Ash - www.instagram.com/ashgrossmann.coach
Follow Rob - www.instagram.com/robstubbspt

Get in touch. Join the discussion with us and other listeners on the Lunge & Lift YouTube channel

or message us at [email protected]

Part 2 of our 3 part series on programming.

- Programming for the training continuum (Health, Performance & Aesthetics)
- MEV v MRV
- Ticking the health boxes v Peaking
- Training for competition considerations
- & More

Extra Bits:

Follow Lunge & Lift - www.instagram.com/lunge.lift

Follow Ash - www.instagram.com/ashgrossmann.coach
Follow Rob - www.instagram.com/robstubbspt

Get in touch. Join the discussion with us and other listeners on the Lunge & Lift YouTube channel

or message us at [email protected]

Part 1 of our 3 part series on programming.

- All about SMART goals - Specific, Measurable, Achievable, Relevant, Time Bound
- The magic of Progressive Overload
- What’s the signal you want to send the body to adapt towards?
- Managing volume & intensity
- & More

Extra Bits:

Follow Lunge & Lift - www.instagram.com/lunge.lift

Follow Ash - www.instagram.com/ashgrossmann.coach
Follow Rob - www.instagram.com/robstubbspt

Get in touch. Join the discussion with us and other listeners on the Lunge & Lift YouTube channel

or message us at [email protected]

This week we were joined by none other but fitness veteran BJ Rule.

We discuss:

- Who is BJ Rule?
- How did he get into fitness?
- Why come to England from Aus and end up staying?
- What have you seen change in the fitness industry over the years?
- The Carnivore Diet
- and much more

Extra Bits:

Follow BJ - www.instagram.com/bjrule

Follow Lunge & Lift - www.instagram.com/lunge.lift

Follow Ash - www.instagram.com/ashgrossmann.coach
Follow Rob - www.instagram.com/robstubbspt

Get in touch. Join the discussion with us and other listeners on the Lunge & Lift YouTube channel

or message us at [email protected]