Twas the night before Christmas...

Triple threat episode 99! Head honcho breaks down recovering from DOMS (there is no such thing really, you've just gotta accept that if you are sore from training, it's because you've earned it) and a couple of ways to help speed up recovery. 

This week we saw some announced changes to the 2021 CrossFit open season, Honcho discusses what this means for you in the gym and the Games as a whole.

Then some programming insight from working with Phil Gillard, who has made some amazing progress. 

Have a very Merry Christmas!

The festive season is upon us, and although it is a time to enjoy yourself and spending time with loved ones, you don't need to completely throw all of your hard work out of the window.

Head Honcho shares a few ideas on you can make the most of the festive season and not completely fall off track. 

A quick and easy listen, have a great weekend!

WOW! What an episode!

This was a fantastic conversation that I'm sure you're going to get loads out!

Have an amazing weekend, enjoy!

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Had to get John Britton down to wrap up November with a Movember episode.

John joined us on episode 96 to talk us through why he became a Movember ambassador and share with us what he hopes to achieve by being part of the organization. John and Craig discuss their motives for joining Movemeber and some of the challenges they've taken part in, in an attempt to raise awareness for men's physical and mental health. 

Enjoy and have an awesome week.

Choosing a gym to train at isn't an easy decision, and it can be overwhelming if you're not sure what you're looking for.

This week Craig & Emily go through a couple of things you should consider when looking at gyms....

All this and a couple more, have listen, and have a great weekend.

WHAT. AN. EPISODE!

Long time friend and fellow bearded coach Rob Pankhurst, joins on the show, and boy was it a good one!

This episode was full of gems, really valuable insights into training, nutrition, and mental toughness. Rob has taken on some impressive challenges lately, and shares with us how he preps, and what motivates him to train for such tasks!

Rob has dabbled in the two extremes of training goals. From stage-ready aesthetics to insane endurance feats, and understands what it takes to get into incredible shape, visually and physically. Rob talks through both approaches from a nutrition and training perspective and offers some great advice on both. 

This was a great conversation, full of useful and applicable knowledge bombs, thank you for your time, Rob.

Have a great weekend gangsters. 

Don't be too dogmatic with your training!

Stay humble.

Head Honcho breaks down why you shouldn't be too dogmatic with your training, and why you need a certain element of intuition in your training.

Honcho then talks #PPPP, his progress with his 5 & 5 goal!

Have a listen, and have a great weekend!

How many times a week do you workout? How many times a week do you think you SHOULD workout? How often do you take rest days, or feel like you need to take a rest day? 

This week Asia and Craig discuss training frequency and knowing when to take a rest day. This conversation went way deeper than "You need to take one rest day a week", and was centered around understanding your body, your motives and how to autoregulate yourself and your training. 

The guys discussed how you can potentially getting more out of your training, by doing less training, and touched on recovery practices that will help ensure you're getting the most out of your training. 

Enjoy and have an awesome long weekend guys!

BASE 3 coach and Irish legend Rowan Bray jumped on the B3POD this week.

Rowan shares a bit of his athletic and his coaching background, and his new venture into the world of endurance racing. 

Rowan & Craig then discuss a couple of training strategies that you can utilize to help you with your training, including but not limited to, pacing workouts, movement efficiency, tapering before events, and much more.

Have a listen, and have a great weekend!

Fresh off of last weeks Miles For Mental Health event, Craig & Em reflect on their experience and talk about what they got out of the event. Turns out running a mile (well 31 of them) on the hour every hour for 24hours is physically, mentally, and emotionally exhausting, but totally worth!

Craig & Em then break down a new goal-setting initiative launching at BASE 3, and the importance of defining your success.

Have a listen, and have a great weekend!