Squats and Espresso

We are out of the echo chamber! 

This Week we’ve got John Cook, the STRONGMAN coach at East Valley CrossFit

We talk about:

• The Beginnings of the STRONGMAN at East Valley CrossFit and what YOU need to start 
• Why so many athletes are resistant to training STRONGMAN
• How John got into the sport by taking a trip to the middle of nowhere
• Why cherry-picking movements isn’t always bad
• Adding accessory work to your training and the one piece of equipment YOU NEED in your gym.
• Why DEADLIFT is still king            
• How to train for STRONGMAN in a corporate gym

Nutrition coach Kelli Michelle joins us this week to discuss:

• Macro and nutrition coaching for elite athletes
• Why dudes require more supervision when it comes to data tracking
• Why the general population needs to get familiar with Macro tracking
• How hard work will only get you so far (a racecar can’t run on the bad fuel)
• Why sometimes to the secret to your success is LESS TRAINING
• How "Calories in calories out" is a tragic oversimplification
• Getting better results, bigger lifts while dropping bodyfat
• Destroying your Metabolism, gains and potential through misplaced nutrition ideas
• The swing from Low Fat, To High Fat and back again in nutrition's mindset
• How google is our worst enemy for research
• Eating impossible amounts of food in the pursuit of a LEANER body
• Why guys need to suck it up and get their testosterone checked (If you’re 30 or older this means YOU) and...
• What a “Powerlifter” really looks like

Learn more at:

http://www.kellimichelle.com/

Will Hurst from CrossFit Black Storm joins us to chat about:

• How I was a total toolbag to him the first time we met
• Being a Business Person in the world of CrossFit
• Spending Time in multiple modalities (Bodybuilding, CrossFit, Weightlifting, Powerlifting)
• That ONE youtube video that got everyone into CrossFit
• Why owning a box is LOCATION, LOCATION, LOCATION
• How being “Good At Everything” is not only nonsense, it’s unlikely to breed success
• Running a box that smells like Kettle Corn
• Why being a good neighbor is good business
• And The good, the bad and the ugly of having atlas stones in a gym

We’ll also talk about his upcoming events and ventures:

• The Summer Slam
• KONG FEST
• Holiday Havoc
• Feedingyourfire.com
• fitmymacros.com

Learn more at:

http://www.theunbrokenseries.com/

http://www.crossfitblackstorm.com/

Howdy Quadzillas! This week’s guest is prolific Matt Foreman who you may know from:

• His Writings on Catalyst Athletics
• His Books “Bones of Iron” and "Olympic Weightlifting for Masters”
• His American Open Titles
• His Collegiate Record
• The 2004 Olympic Trials
• His state records in both Washington and Arizona
• The Scottish Highland Games
• His Football and Track Coaching
• His Coverage of Kong Fest
• and his full and magnificent beard.

Matt dropped by the echo-chamber and we talked about the shift in attitudes about both weightlifting and CrossFit, as well as how the two modalities have transitioned from feuding sub-cultures to allies in fitness with CrossFit increasing the install-base and Weightlifting increasing the proficiency.

We also talk about:

• Some of the greatest sins committed in the gym.
• Switching Modalities
• Getting stronger in the face of age, injury and surgery
• The shame of a 700lb squat
• Giving props to LA Fitness
• and Whores

Learn more about Matt Foreman:

http://www.catalystathletics.com/articles/author/4/Matt-Foreman/

You Can get his books at the links below:

“Bones of Iron” 

"Olympic Weightlifting for Masters”

Image Sourced From: http://catalystathletics.com

Sam and Analisa drop by the echo chamber that is my living room, We make lots of visual jokes and chew into the microphone ENJOY THE AUDIO MEDIUM OF PODCAST! (seriously, sorry for the whining puppy, Cannoli the Corgi was excited to have guests)

This was SUCH A FUN SHOW!

We get into:

• The lineage of CrossFit Infernal as an example of how gym evolve over the years.
• The focus required for physique and bodybuilder competitions.
• The MYTH of “Trying Out” for East Valley CrossFit
• How EAST VALLEY CROSSFIT builds a game plan for competition season in Crossfit.
• The difference between planning for The Open, Regionals and The Games.
• The dangers of line dancing and a cash bar at a wedding.
• Analisa outs herself to LITERALLY no one and I find out she hangs out at the same line-dancing bar as my best friend.
• Also, FUCK KARAOKE
• Sam and I bore the shit out of Analisa by talking about video games and Dungeons and Dragons and...
• Why the people who created the game GHOULS N’ GHOSTS are vile scumbags who should burn in hell.

WARNING: First things first, Derek is REAL dumb and he lost a chunk of this podcast, so please be prepared, we are starting twenty minutes into the conversation. ENJOY!

Candice Wagner joins us to talk about her contribution to The San Francisco Fire (of the NPGL). Working on her weaknesses, her past in the Marines and http://crossfitironhorse.com/

We chatted about developing and overcoming eating disorders, improving your performance by surrounding yourself with better athletes and using independence as a motivator for fitness (especially among females).

Howdy Quadzillas! Sorry for the down time, Squats and Espresso had to handle some stuff on his home planet, BUT WE’RE BACK!

BLAIR HERTER IS ON THE SHOW (yes that Blair Herter). We talked way too much about nerd culture, growing up when being nerdy wasn’t cool and the evolution of creative culture. Since this is suppose to be a fitness podcast we also talked about http://www.nerdstronggym.com/ , bucking the stereotype of the out-of-shape nerd, finding your own path to health and raising a son with a healthier, fitter set of ideas. This show was personally a lot of fun for me, we got deep into the idea of BEING YOUR OWN HERO and how the human body can break out of the boxes society tries to push us into.

To train to be your own hero check out: http://www.nerdstronggym.com/

This week we talk with Dr. Eva Selhub author of YOUR HEALTH DESTINY, THE LOVE RESPONSE and YOUR BRAIN ON NATURE (http://www.drselhub.com/books/)

. Eva will share her thoughts on a holistic wellness approach to health and fitness, using CrossFit to heal from chronic injury and the balance between “pushing yourself” and “knowing you body”.

Eva was one of our most fascinating interviews. We get into the difference between exercise and survival for out ancient ancestors, how being stuck with a needle changed her life trajectory (possibly for the better) and we even have a polite disagreement on the proper volume and application of caffeine (can you guess what my stance was?).

Listen in to hear how:

Electric light may be ruining your gains

Injury in the gym is tied to bad posture outside the gym

Negative Attitude’s effect on performance

Stress (friend or foe?)

Balancing Your Body and why overcorrection is so common

Choosing your words

and Coping With Daily Life

Learn more at: http://www.drselhub.com

NOTE: We apologize for barking corgis in this podcast.

Our friend Jennyfer Roberts is back. We’ll chat about running into athletes in the frozen food section, the difference between “fun projects” and “home work” and the return of the Reebok Pump. We talk about the curse of T-Rex arms, Strongman Stones vs. CrossFit Stones, her background as a college diver, finding a dedicate lifting coach, why your smartphone can be your greatest training tool and the marketing of female athletes.

Bonus: WE HAVE A NEW THEME SONG! (Special Thanks to DJ SC)

Occasionally we get to do something important on this show, this is one of those weeks. We’ll be talking with the founders of WOUNDED WODDERS (http://www.woundedwodders.org/) Travis McQuade and Daniel Neild. As anyone in the CrossFit community knows the contribution the sport has made to law enforcement, fire departments and soldiers training at home and downrange is immeasurable, but what about those coming back from deployment?

Travis and I are former training partners and had an unexpected reunion at Chipotle (is there nothing a chipotle quesarito can’t do?).

We’ll discuss Travis’ and Dan’s deployments, the aftermath and how they saw a need an filled it by providing a way for CrossFit Boxes, the community and wounded vets to come together to the benefit of everyone.

I’m very grateful these gentlemen took the time to talk with us as they help warriors find their way back from the physical and mental setback of working with a highly motivated soldier dealing with the setbacks of injury, opioids and the depression that comes with coming back from war. This is easily one of the most important shows I’ve done and I can’t thank Wounded Wodders enough for sharing their stories and doing what they do.

Please visit: http://www.woundedwodders.org

And learn how we can help each other, expand the community and “CHARLIE MIKE TO RECOVERY"