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

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

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

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

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

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

(Music By The Passion HiFi www.thepassionhifi.com) (Email Sign Up: https://gmail.us20.list-manage.com/subscribe?u=189dd9f1317a5bd0476d6096b&id=1e968818e7)

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

Plenty unpacked with our guest Glen Finkel. 00:35 What's crackalackin' Quentin Swart? 01:40 Obese country news. 04:30 Who is G-Fink? Hint: Mr Glen Finkel. 12:45 Vegan food guessing game. Play along at home. 17:20 Springboks dietary regime. 22:15 We review "The Game Changers" movie. 40:10 We debunk some of the research. Big words are used. 52:50 Some key takeaways to apply to your nutrition. 56:50 "There is value in spending time in the kitchen" - Justin Swart 1:03:25 We rate the movie on a scale of 1-5. 1:08:28 Justin walks out again for the second week. 1:09:35 Listener feedback. "There were more partial facts in that documentary than your podcast" - Damian (valued listener) 1:10:23 Justin decides to come back into the room. 1:11:40 Black Friday deal for you.

Dr. Westman reviews 'The Game Changers - https://www.youtube.com/watch?v=dQBlA6SPZ-M&feature=youtu.be (Music By The Passion HiFi www.thepassionhifi.com) (Email Sign Up: https://gmail.us20.list-manage.com/subscribe?u=189dd9f1317a5bd0476d6096b&id=1e968818e7)  

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

The boys chit chat about The CrossFit open 20.5 WOD and the sad news of Fittest in Cape Town being postponed. 00:00 Matt plays the harmonica. 00:30 Courtney speaks only to Kealan. 01:00 How we got our new mic. 02:44 Newsy kapoozy. 09:10 Major earth shattering cancellation news. 11:20 Fittest in Cape Town 2020 has been postponed. Will anyone see Matt's qualifier video's? 19:45 CrossFit Open 20.1 Top Scores. 41:10 Justin calls the Nutritech hotline. 45:50 Main topic of the day, CrossFit Open 20.5. 46:00 Main topic of the day theme song. 51:40 Justin's strategies for Beginner, Advanced and Super-dooper athletes. 1:12:30 Goodbye people who have made it this far.

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