We talk everything 20.4, the HSPUs are brought up again and we discuss teen sensations in CrossFit. All topics and their time stamps: 04:35 CrossFit Open 20.2 news. Who got penalties? 06:50 Big dangerous Lefteris news. 16:45 CrossFit Open 20.3 scores. 19:25 Will Jacob Heppner's HSPU be allowed? What do the rules say? 27:05 Thanks for the banana Kealan. 31:10 CrossFit Open 20.4 chat. Will we get a new SA Open champion? 35:30 Teen sensation Emma Cary. 37:45 More teen sensations. The Finkels. 43:00 Chommie of the show AJ Visser is going to Bahrain. 46:15 Oh it's actually only 20.4 chat time now. 1:07:45 Bee Aesthetics massage your muscles stronger and longer than your life partner ever could.

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The CrossFit open 20.3 and the hand stand push up fiasco. We also cover a bit of news and get through some great listener feedback. 00:30 Matt and Justin loudly chew delicious Sticky BBQ Halaal burgers. 03:20 CrossFit Open 20.1 penalties. 08:30 Matt has finished loudly chewing his burger. Justin still going strong. 11:40 CrossFit Manager of countries/continents reaches out to us. 15:50 CrossFit Open 20.3 feedback. 25:10 Justin has some positive thoughts on the 20.3 standard. 38:25 Justin comments on Matt's fantastic physique. 43:30 Outcome Podcast host Matt Schiff joins us. Justin thinks back to his school days. 47:35 Listener feedback. Should there be an Open that's only for General Joe? 01:01:30 Let us know if you want us to come visit you and record an episode live. (Music By The Passion HiFi www.thepassionhifi.com)

We talk about how fun 20.2 was! yay. Also, the unaffiliation of boxes and the potential pros and cons. All topics and their time stamps: 02:20 Unaffiliation Nation news 05:30 Do gyms still need to have "CrossFit" in the name? 14:00 Bold Body opens a new gym. 26:00 20.1 wrap up 31:45 Who messed up Justin's 20.1 redo? 44:30 We discuss Open workout 20.2 58:45 Join the herd. 1:06:45 Listener feedback (Music By The Passion HiFi www.thepassionhifi.com)

The big CrossFit Open episode where we talk 20.1 and how it hurt. We also touch on contaminated supplements and Matt tells us about his demo boy recordings for the Fittest in Cape Town qualifiers. Other things we talk about: 01:20 Elite and sub-elite fitness. 02:15 Matt tests the FiCT qualifier wods. 08:10 The REAL reason FiCT had so many big names in 2019. 11:05 Tia goes to Australia. 13:25 Latest druggie news. 29:15 Is the Plumstead Championship using the Open as a qualifier? 33:35 Sub 2 hour marathon news. 39:00 CrossFit Games Open 20.1 53:40 Listener feedback. 58:40 Bee Aesthetics got that swaggy stuff to make you elite. Sign up to our mailer: bit.ly/2MSkbP3 (Music By The Passion HiFi www.thepassionhifi.com)

When hitting the gym, whether it's at your home gym or local fitness center, its important to make the most of your time. We chat about building HIIT workouts and their benefits.  Other things we talk about: 2:35 Some news about the CrossFit Open. 12:20 How to build a high intensity program for yourself in a commercial gym. 38:15 Summary of the best movements to do. 54:20 Cheers Wessel (Music By The Passion HiFi www.thepassionhifi.com)

We take you through the history of functional fitness in our usual style of off topic jokes and partial facts. Things we talk about: 00:55 Does Justin sleep? 03:45 Some news: Torian Pro, ELFIT, Aphrodite Games 14:05 CrossFit Open numbers and predictions 26:00 We guess Open signup numbers for 2020. 28:25 Listener feedback. 34:15 Functional Movement History 1:04:00 Where to find us? (Music By The Passion HiFi www.thepassionhifi.com)

We talk about fitness goals you might want to accomplish off our made up fitness bucket list! Other things we talk about: Weightlifting News (World Weightlifting Champs): 3:18 SA athletes testing positive for banned substances: 13:25 Chandler Smith AMA: 19:05  What is SARMs: 20:20 Listener Feedback: 24:00 Fitness Bucket List: 28:30 (Music By The Passion HiFi www.thepassionhifi.com)

We discuss a lot of nonsense and learn some nutrition basics from a reputable source. Things we talk about: 0:00 The one thing you must know now. 01:25 Some CrossFit news. 05:50 Partial fact alert. 09:20 Finally get on to the topic. Nutrition. How to get a six pack in 21 days. 11:20 Justin's recipe of the week. 15:40 Justin's crazy experiment on himself. MUST LISTEN. The content used in this episode can be found here: https://www.facebook.com/david.cross.357284/posts/10153059427601619?__tn__=H-R  (Music By The Passion HiFi www.thepassionhifi.com)

Weightlifting South Africa, our experiences, local comps and how to get started.  Things we talk about: 1:45 The CrossFit Games 2020 rule book 10:20 National champ of Botswana 17:50 Thanks to the listeners 19:20 WOD Proof App 21:30 Franco Columbu 22:25 Partial Fact Alert 25:35 Shout out to Outcome Podcast 26:22 Weightlifting South Africa (Music By The Passion HiFi www.thepassionhifi.com)

We chat to our very own host Justin Swart about his 2019 season wrap up and his future goals. Things we talk about: CrossFit, Inc CEO resignation: 1:30 Battle of the beasts (pre-comp): 9:40 Justins 2019 Season: 17:00 Aphrodite Games 2019: 34:35 (Music By The Passion HiFi www.thepassionhifi.com)