SCALE AND BAIL

By John Wooley & Ben Dziwulski

What's SCALE AND BAIL about?

The podcast for masters athletes, new CrossFitters, or anyone who wants to learn to scale properly hosted by Ben Dziwulski and John Wooley.

Download our free app to listen on your phone

SCALE AND BAIL episodes:

03.21.2023
Ep 66: Larry Thomas
Guest - Larry Thomas Larry is the Affiliate Owner of CrossFit Accolade & Commonwealth CrossFit, both in the Boston Area. He is also on the CrossFit Seminar Staff & the Partnerships Manager for the Non Profit organization The Phoenix. We spent...
02.28.2023
CrossFit Open Tips for 23.3
John & Ben discuss what could potentially come up in the final week of the Crossfit Open as well as lessons learned from the first two weeks. This episode is brought to you by THIRDZY. Go to https://thirdzy.com and use code...
02.21.2023
Ep 64: The CrossFit Open - What we learned during 23.1 and tips for whats to come
John & Ben discuss their experiences in week one of the 2023 CrossFit Open and offer tips and suggestions for whats possibly coming next. This episode is brought to you by Thirdzy. go to https://thirdzy.com and use the code "SCALEZZZ" to...
02.14.2023
Ep 63: Last Min Tips for the CrossFit Open
John & Ben get together to discuss last minute strategy and tips for the 2023 CrossFit Open... * If you want to get insider access to live coaching calls, customized strategy, video feedback, warm-ups and more, go to https://wodprep.com/open-coaching/ and sign up...
01.24.2023
Ep 62: Back from Miami
John & Ben discuss their trip to Miami, the ins and outs of the Gauntlet, and review muscleup form for a listener.
01.10.2023
Ep 61: John & Ben go to Miami
John & Ben discuss Wodapalooza, working out alone, and how to stay on track to nutrition goals.
01.03.2023
Ep 60: Back from the holidays
John and Ben discuss getting over their recent illnesses, surviving the holidays, and goals/resolutions for the new year...
11.29.2022
Ep 59: CrossFit Open Prep - What to expect and tips
John & Ben discuss movements to expect and tips for the workouts...
11.15.2022
Ep 58: CrossFit Open Prep - Rest & Recovery
Special Guest Justine Luchini joins to discuss maximizing rest and recovery to prep for the Crossfit Open. This episode is brought to you by Thirdzy.com Use "Scalezzz" to save 25%
11.10.2022
Ep 57: CrossFit Open Prep
John & Ben discuss how to start preparing for the Crossfit Open 100 days out...
10.25.2022
Ep 56: Losing motivation
John & Ben discuss motivation in the gym and how to keep it...
10.18.2022
Ep 55 - Mastering Double Unders
Ben and John discuss the top tips to help you master double unders...
10.12.2022
Ep 54 - How to stay on track while traveling
John and Ben discuss staying on track to your goals while traveling and John reviews 5 gyms in Cincinnati that he dropped into recently...
10.05.2022
Ep 53: How to deal with failure
Ben is back from his hunting trip and we discuss dealing with failure and lessons you can draw from it. This episode is brought to you by Thirdzy. Go to thirdzy.com and use "Scalezzz" to save 25%
09.22.2022
Ep 52: My program is working. Now what?
Dr CJ DePalma joins the show this week to discuss and debate reasons why you are not making progress under your current programming.
09.13.2022
Ep 51: Managing high volume training & dealing with injuries
Special guest Dr. CJ DePalma substitutes for Ben and discusses training volume and injuries.
08.30.2022
Ep 50: Training vs Competing
John and ben discuss the every day challenges and differences between training and pushing yourself to competition levels.
08.23.2022
Ep 49 - Quit making dumb mistakes at CrossFit
John & Ben discuss the common mistakes CrossFit athletes make and how to avoid them... This episode is brought to you by Thirdzy.com Use "Scalezzz" to save 25%
08.16.2022
Ep 48 - Breaking through plateaus
Ben and John break down the top 5 reasons athletes plateau and how to address it. This episode is sponsored by Thirdzy.com Use "Scalezzz" to save 25% at checkout
08.10.2022
Ep 47 - Back from Madison
Shona Oldham joins the show to discuss training postpartum and we all recap out experience at the 2022 CrossFit Games
08.02.2022
Scale and Bail - 2022 CrossFit Games Edition
Ben and John break down a couple of the Games workouts and discuss what the week in Madison will look like... This episode brought to you by Thirdzy.com. Use "Scalezzz" to save 25% at Checkout.
07.26.2022
Ep 45 - Making and measuring progress in the gym
John and Ben take live questions from listeners about how to measure progress in the gym, how measure volume, when to do skills practice, and more... This episode brought to you by Thirdzy.com Use "Scalezzz" to save 25% at checkout.
07.20.2022
Ep 44 - Learning from previous mistakes in the gym and how to avoid them
In this episode we discuss mental strength, things we would tell our younger selves, and how to avoid mistakes in the gym. This episode is brought to you by THIRDZY. For the best sleep use our code "Scalezzz" and save...
07.12.2022
Ep 43 - Live Q&A
We take live Q&A from listeners and discuss burn out from the gym, how to train while working around an injury, and supplements.
07.06.2022
Ep 42: Programming for masters and scaled athletes
Affiliate owner Marty Pajek of Crooked River CrossFit joins the show...
06.28.2022
Ep 41: How to get better and more restful sleep with Justine Luchini
In this episode we are joined by Justine Luchini to discuss how to get better and more restful sleep.
06.22.2022
Ep 40: Author Michael Easter
Michael Easter, Author of "The Comfort Crisis" joins the show... eastermichael.com
06.14.2022
Ep 39: Q&A from listeners
John and Ben take live questions from listeners... The episode is sponsored by THIRDZY @thirdzyhq Go to thirdzy.com and use code "scalezzz" to save 25%
05.25.2022
Ep 38: Dr Tom McCoy
Dr Tom McCoy joins the show to discuss training as a masters athlete and factors that influence it such as alcohol and nutrition. Show Sponsor: UCAN - go to ucan.co and use "scale" to save 20%
05.17.2022
Ep 37: Q&A from listeners
This episode was live streamed 5/16/22 and questions were submitted via YouTube and Facebook Live. Show sponsors: UCAN - go to ucan.co and use "scale" to save 20% THIRDZY - go to thirdzy.com and use "scaleszzz" to save 25%
05.04.2022
Ep 36: Murph Prep
Ben and John discuss ways to break up Murph, what prep looks like, and when you should and shouldn't RX the workout... Episode sponsor - UCAN: Go to ucan.co and use code "scale" to save 20%
04.28.2022
Ep 35 - Dana & Mark with Equip Products
Mark Harris and Dana Askew-Harris from Equip Products join us to discuss the innovations they are creating for the Adaptive Athlete community. Show sponsors: UCAN - go to ucan.co and use "scale" to save 20% THIRDZY - go to thirdzy.com and use...
04.19.2022
Ep 34 - How many days per week should you train
Ben and John discuss training and how much is too much. Show Sponsor: UCAN - Go to ucan.co and use "scale" to save 20%
04.12.2022
Ep 33 - Changing or adjusting your goal mindset
Ben and I catch up this week and discuss how to change and adjust your mindset to set goals that matter. Show sponsor: UCAN Go to ucan.co and use "scale" to save 20%
04.05.2022
Ep 32: Dealing with Overtraining & Obsessing
This week we discuss how to deal the feeling and impact of taking no days off... Show partner: UCAN - Go to ucan.co to save 20% by using our code "scale"
03.30.2022
Ep 31: Mental Toughness w/special guest Dawn Fletcher
This week with discuss the importance of mental toughness and have special guest expert Dawn Fletcher of Driven Mind-Mental Performance formerly MentalityWOD This episode is brought to you by UCAN. Go to ucan.co and save 20% with our code "scale"
03.23.2022
Ep 30: Casey Acree
CrossFit Games Adaptive Athlete Casey Acree joins the show to discuss his journey in CrossFit and update us on the Adaptive Divisions. Casey is sponsoring a tee shirt drive to help us with our Adaptive Campaign. Go to: https://underdogs-athletics.myshopify.com/products/raise-all-of-the-ships-unisex Show Sponsor: UCAN...
03.17.2022
Ep 29: What we learned from the CrossFit Open
In every CrossFit Open you should learn something and this one is no different. Ben @wodprep and I discuss our learnings from this years test. This episode is brought to you by: UCAN Go to ucan.co and save 20% with our...
03.10.2022
CrossFit Open WOD 22.3 Strategy and Tips
Ben and John give advice to get through CrossFit Open WOD 22.3 with your best possible score. This episode brought to you by: UCAN - go to ucan.co and use "scale" to save 20% THIRDZY - go to thirdzy.com and use code "scalezzz"...
03.03.2022
CrossFit Open 22.2 Tips and Strategies
Ben @wodprep and John @makewodsgreatagain discuss tips and strategies to make through high rep deadlifts and bar facing burpees. Show Sponsors: UCAN. Go to ucan.co and use the code "scale" to save 20% at checkout. THIRDZY Got to thirdzy.com and use the code "scalezzz"...
02.22.2022
Ep 26: Final CrossFit Open Prep
The CrossFit Open starts this Thursday and we give our last minute tips to manage expectations and make good choices. Show sponsors: - UCAN. Go to ucan.co and use "scale" to save 20%. - Thirdzy. Go to Thirdzy.com and use "Scalezzz"...
02.15.2022
Ep 25: CrossFit Open Prep Part 2
Ben and I discuss last minute strategies and tips for the 2022 Crossfit Open
02.08.2022
Ep 24: CrossFit Open Prep
In this episode we have special Guests Dr CJ DePalma & Coach Savannah Matyas to discuss how to prep for weightlifting in the CrossFit Open and recovery strategies that you still have time to implement. This episode is brought to you...
02.01.2022
Ep 23: Q&A - Warmup to prevent injury, what you can do with limited equipment and proper breathing...
In this episode we take questions for listeners and discuss how to properly warmup to avoid injury as well as what not to do. We cover some ideas of how to stay in "CrossFit shape" with limited gear and...
01.25.2022
Ep 22: Tom Miazga
Tom Miazga joins the show. Tom is a paraolympian, 13x international medalist, 4x WheelWOD Champion and most recent won Wodapalooza in the RX Seated Mens Adaptive Athlete Division. This show is brought to you by UCAN. Go to ucan.co and...
01.14.2022
Ep 21: Live from WZA - Ben takes on the Gauntlet
Mini episode live from Wodapalooza. Ben and John discuss Ben's experience working through the infamous Gauntlet.
01.04.2022
Ep 20: Nutrition & Recovery
Ben and I discuss nutrition and recovery as well as the challenges and struggles that happen along that journey. This episode is brought to you by UCAn. Use our code "scale" at www.ucan.co to save 20% at checkout.
12.28.2021
Ep 19: Process & Outcome Goals
In this episode Ben & John discuss the difference between process goals and outcome based goals. This episode is brought to you by UCAN. Use the code "SCALE" at www.ucan.co to save 20% on your next order. Also brought to...
12.21.2021
Ep 18: Ben is sick + How to approach goal setting
Ben is sick with CV19 so we discuss our shared experiences and how we approached a return to training. We also discuss goal setting for the new year and to potentially make it a better experience. This episode is brought...
12.14.2021
Ep 17: Ben is Back
Ben is back from his trip to Canada and San Diego. We discuss the Legends Championship for Masters Athletes and take questions from listeners. This episode is brought to you by UCAN. Go to ucan.co and use our code "scale"...

What's SCALE AND BAIL about?

Download our free app to listen on your phone

SCALE AND BAIL episodes:

Ep 66: Larry Thomas

CrossFit Open Tips for 23.3

Ep 64: The CrossFit Open - What we learned during 23.1 and tips for whats to come

Ep 63: Last Min Tips for the CrossFit Open

Ep 62: Back from Miami

Ep 61: John & Ben go to Miami

Ep 60: Back from the holidays

Ep 59: CrossFit Open Prep - What to expect and tips

Ep 58: CrossFit Open Prep - Rest & Recovery

Ep 57: CrossFit Open Prep

Ep 56: Losing motivation

Ep 55 - Mastering Double Unders

Ep 54 - How to stay on track while traveling

Ep 53: How to deal with failure

Ep 52: My program is working. Now what?

Ep 51: Managing high volume training & dealing with injuries

Ep 50: Training vs Competing

Ep 49 - Quit making dumb mistakes at CrossFit

Ep 48 - Breaking through plateaus

Ep 47 - Back from Madison

Scale and Bail - 2022 CrossFit Games Edition

Ep 45 - Making and measuring progress in the gym

Ep 44 - Learning from previous mistakes in the gym and how to avoid them

Ep 43 - Live Q&A

Ep 42: Programming for masters and scaled athletes

Ep 41: How to get better and more restful sleep with Justine Luchini

Ep 40: Author Michael Easter

Ep 39: Q&A from listeners

Ep 38: Dr Tom McCoy

Ep 37: Q&A from listeners

Ep 36: Murph Prep

Ep 35 - Dana & Mark with Equip Products

Ep 34 - How many days per week should you train

Ep 33 - Changing or adjusting your goal mindset

Ep 32: Dealing with Overtraining & Obsessing

Ep 31: Mental Toughness w/special guest Dawn Fletcher

Ep 30: Casey Acree

Ep 29: What we learned from the CrossFit Open

CrossFit Open WOD 22.3 Strategy and Tips

CrossFit Open 22.2 Tips and Strategies

Ep 26: Final CrossFit Open Prep

Ep 25: CrossFit Open Prep Part 2

Ep 24: CrossFit Open Prep

Ep 23: Q&A - Warmup to prevent injury, what you can do with limited equipment and proper breathing...

Ep 22: Tom Miazga

Ep 21: Live from WZA - Ben takes on the Gauntlet

Ep 20: Nutrition & Recovery

Ep 19: Process & Outcome Goals

Ep 18: Ben is sick + How to approach goal setting

Ep 17: Ben is Back