Simon and Craig have good catch up over a great cup of coffee.

Inspired by the BASE 3 handstand Challenge, they talk about the power of daily habits and using a limited period daily challenge can be a powerful tool for developing new skills and creating positive habits. 

The boys then went on to talk about a recent read (listen) that has quite literally changed Craigs life.

A link to the book is below, If you couldn't tell from the podcast, both Si and Craig HIGHLY recommend this book.

https://www.audible.com/pd/The-Perfect-Day-Formula-Audiobook/B06Y2F4GVW?source_code=ROWGB13108101800N7&gclid=EAIaIQobChMIi5uv78qY4wIVBbTtCh323Qo5EAAYASAAEgK6bPD_BwE

https://www.amazon.com/Perfect-Day-Formula-Control-Your/dp/1619613557/ref=sr_1_1?crid=F579666CZO20&keywords=perfect+day+formula+book&qid=1562151965&s=gateway&sprefix=perfect+day+f%2Caps%2C309&sr=8-1

This show is kinda split into two parts, hot food and coffee spots in Dubai, and training when you get older. 

First ever repeat guest, and great friend Tarek Roumie breaks down some of the best places to pick up pick food and coffee in Dubai.

This is better than what you'd get from trip advisor or whatson, I promise.

From places to go and work during the day, to best brews, cool food concepts and the best burgers, you just need to spend your next few date nights working through this list of food joints. 

Tarek is compiling his list as we speak and we'll share it soon.

Then we dived in to some training considerations to make if you are 40+ and looking to push training. We discuss volume and talk through some tips for how to get the most out of your training once you're "over the hill".

Enjoy

WOW! Amazing chat with coffee guru Oscar Motto, founder of Flavour Nation.  

Craig & Simon took some new recording gear for a spin with Oscar in what ended up being an absolute banger of a show if you are a coffee drinker.

This show is packed with heaps of useful and interesting info and #funfacts about coffee. Oscar took us through everything from the origins or coffee, to the health benefits (particularly related to exercise) and even gave us some home brewing tips. Highly recommend this one whether you're a specialty coffee connoisseur or you drink instant (we don't judge you, but should probably check out the website below).

We barely scratched the surface, so we'll definitely get Oscar back for another blast.

The two books Oscar mentioned 

The Devil's cup - Stewart Lee Allen

Uncommon Grounds - Mark Pendergast

And remember, BASE3 will get you a 20% discount at https://theflavournation.com/

Enjoy guys!

Craig and Em break down the BASE 3 gym rules, to give you a better understanding of why these are important to us and for the community. 

This episode is jam packed with shout outs and announcements, a lot of fun stuff going in the gym.

- Class size changes

- Weekend workshop, June 21st, Hinge

- Gym rules

- Listener questions, for the First Lady

Make sure you go and check these guys out! https://www.instagram.com/thebnkr.srilanka/?hl=en

" BASE3 " will get you 20% off at https://theflavournation.com/

Have a great Wednesday.

Enjoy

Craig has a chat with super strong Canadian, John Britton. John currently runs an F45 franchise in Dubai, and shares many of the same views as us on where CrossFit came from and what it commonly looks like in gyms.

 We get to know John a little better, his time spent learning CrossFit in Asia, qualifying for the Canadian nationals in weightlifting, getting really good at pull ups, and what's the best way to brew coffee.

This episode is littered with useful bits of training information, Enjoy.

Craig sat down with our buddy Diego to talk CrossFit. Diego gives his thoughts on the growth of Dubai CrossFit Championships and CrossFit in the region. Diego has been in the game for a long time and understands the industry well.

Diego has a valuable perspective and was happy to share his experiences and thoughts on the direction of CrossFit and fitness in the middle east. 

Enjoy

Craig was riding solo today. Whilst being super awkward and very repetitive he shares with you his thoughts on the benefits of each of the programs offered at BASE 3 and how to choose which classes suit your training goals. 

Craig then goes on to discuss why some of the workouts seem unfinishable and how to go about scaling tough workouts. 

Enjoy.

Lee, Bradbury, utter legend. 

Had an amazing catch up with the original beard, Bradbeard. 

Many of you will have had the pleasure of being coached by Lee before, and will fully support my claims of how much of a gangster he is. Lee dropped some knowledge atom bombs in this episode, as well as discussing his pursuit of pain via ultra endurance races. Lee is a smart and very respectable coach, with a lot of valuable knowledge, which he doesn't hold back in sharing in this episode. 

Lee and I have been homies since way back, and share many fond memories, so this was an amazing catch up for me, and I'm looking forward to the responses form the listeners. 

You can find Lee's books and training material via the link below, and you should definitely go and follow him on social as he has been dropping plenty of knowledge lately. And cause his beard is epic. 

https://www.theintrepidathlete.com/training

https://www.instagram.com/p/Bh_zDO6HHDx/

P.s. This was the first ever skype podcast we've done, so sound please excuse sound quality

Oh they went long on this one! Longest one to date, but there was a lot to discuss.

Craig sit's down with rossFit Alioth manager and Tailor Made Programming coach James Wright to discuss  the current state of the functional fitness season. They go through the changes so far and what we may be in store for the future for the sport of fitness.

The boys talk changes to the open, current sanctional events and the potential addition of more, then speculate what we may see at the games in August.

James and Craig share a similar outlook on training and go on to discuss programming and competition prep. 

If you don't care about exercising as a sport, you want to skip to about 50 minutes in when they start talking about training, and if that doesn't interest you then why are you even here? (jokes, thank you for listening)

Simon and Craig sit down with Movement Wins founder and all round good dude, Joff Bunt.

Joff is a super experienced fella who is very familiar with the UAE fitness scene and has a lot all valuable information to offer.

We talk Movement accountability, rowing 1 million meters (that isn't made up), lifestyle tracking, burning calories and tracking steps.

He also has a deaf cat called Barry.

The boys thoroughly enjoyed some company this week, thanks for coming down Joff.

Joff runs his own podcast, Coffee with Joffy which you can find on all decent podcast platforms, you can also find his Movement Wins stuff on IG, make sure you go have a look. 

Enjoy