The Power Monkey Podcast

Today's "movement focused" episode revolves around the skill of spotting. We believe that this truly is a skill that is all too often discredited or overlooked outright.

As a coach, having the ability to spot someone correctly serves many purposes. Obviously creating a safe environment is primary, but even at higher levels, the ability to spot an athlete through a movement so that they can feel what their body is supposed to be doing with proper form is so incredibly important. Usually what we see is someone failing rep after rep of a movement while losing ideal body position and technique. This will only serve to engrain that poor technique.

Learn to spot properly, and learn to use spotters liberally. Your technique and body will thank you for it.

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This episode is SPONSORED by: https://victorygrips.com/

• Victory grips are the standard in hand protection plus they just launched their new Gym Affiliate Program.
• As affiliate owners, they understand the demands of gym owners. Their goal is to keep their Gym Referral Program process as simple as possible.
• You'll receive educational content, early access to upcoming releases and exclusive discounts for your members plus receive a percentage of the net sales.

Bo has an incredible resume. Dave originally met Bo when he was a Strength Coach for a huge variety of sports at the US Olympic Training Center. Since then, Bo has been the Director of Strength and Conditioning at the UFC, the Assistant Director of Strength and Conditioning at the University of Michigan, and he is Currently the Assistant Athletic Director at Texas A&M.

Bo has worked with such a wide variety of different athletic disciplines that it makes his skill set incredibly unique. Talking with him on this podcast was an absolute pleasure, and we really only scratched the surface of the knowledge that he is able to impart. We hope to have him on again in the future.

Bo's IG: @bo.sandoval

•••••⁠ ⁠ This episode is brought to you by Bubs Naturals -⁠ ⁠ We are so thankful to have them as a partner of Power Monkey Camp this year - they brought the GOODS:⁠ ⁠ Collagen Powder, MCT Oil Powder, Apple Cider Vinegar Gummies, Coffee, and their newest electrolytes, Hydrate or Die,⁠ ⁠ It's packed with 2000mg of electrolytes which is 5 times more than other sports drinks, there's no added sugar, it's NON GMO, Gluten Free, Vegan...you name it, they've covered it with their powder. ⁠ ⁠ USE code "POWERMONKEY" for 20% off your first order of BUBS.⁠

For our 200th episode, we brought on one of the OG's of CrossFit. Dave Lipson was a multi-time Games Athlete, a professional baseball player, and a long time member of the prestigious CrossFit Seminar Staff. Dave is an absolute wealth of knowledge when it comes to fitness and performance. Most recently, Dave has taken his years of experience and directed them towards his new fitness goals within the world of Bodybuilding.

We spend a large part of the conversation discussing how training for hypertrophy (Muscle Growth) can benefit the functional fitness athlete.

This was a really interesting and fun conversation, and we cant wait to implement more of Dave's ideas into our own training.

Dave's IG: davefreakinlipson

Check out Dave's Muscle Anarchy Program here: https://thundrbro.com/products/muscle-anarchy

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This episode is SPONSORED by: https://victorygrips.com/

• Victory grips are the standard in hand protection plus they just launched their new Gym Affiliate Program.
• As affiliate owners, they understand the demands of gym owners. Their goal is to keep their Gym Referral Program process as simple as possible.
• You'll receive educational content, early access to upcoming releases and exclusive discounts for your members plus receive a percentage of the net sales.

Today we welcome Pat Vellner back to the show for his second time. Pat had an incredible season this year, winning WZA on a team, being crowned the Second Fittest Man on Earth at the Games, and most recently winning the Rogue Invitational.

We love having Pat on the show, he is fun to chat with and always speaks with passion and excitement about whatever topic is at hand.

We cover everything from the challenges of parenthood while having two professions, his training, the differences between the Games and Rogue, his involvement in the PFAA and the CrossFit season, and what his thoughts are on what separates the top athletes from the rest.

This was a fun one. Enjoy!

Pat's IG: @pvellner

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This episode is SPONSORED by: https://victorygrips.com/

• Victory grips are the standard in hand protection plus they just launched their new Gym Affiliate Program.
• As affiliate owners, they understand the demands of gym owners. Their goal is to keep their Gym Referral Program process as simple as possible.
• You'll receive educational content, early access to upcoming releases and exclusive discounts for your members plus receive a percentage of the net sales.

As we prepare for the launch of our newest program in the Power Monkey Training App, Handstand Walking - Advanced, we decided to take an episode and pick the brain of our Captain and the creator of the plan, Dave Durante.

Dave goes into depth regarding what the new plan entails, and what you will get out of it. Specifically, this plan will take an athlete who can Handstand Walk in a straight line and develop their skills such that they can walk in any direction, over and around any obstacle, and do it will more speed and control then before.

In addition to the plan details, Dave walks us through some of the key principals surrounding what a solid approach to handstand walking looks like, at both the beginner level as well as at the advanced level.

We are excited to be unveiling our new Handstand Walking - Advanced plan in the App at the start of the new year. Sign-up for the app today and get your first 30 days for FREE!

"Floaters" Drill video referenced in the podcast:

Back to wall Floaters: https://youtu.be/El6vo0_8aLE

Chest to wall Floaters: https://youtu.be/SfxnMSnoAMk

Complete Floaters "How To" Tutorial: https://youtu.be/OtdViIno-bA

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Sign-Up for the Power Monkey Training App Here:

http://www.powermonkeytraining.com

In it you will find personalized assessment based programs to help you: Develop specific skills, build capacity around those skills, prepare your body for longevity, and keep you focused on consistency.

Additionally you will find free daily core workouts to easily add into any of your existing training.

#TechniqueMatters

http://www.powermonkeytraining.com

We welcome back today one of our favorite people, and wealth of knowledge when it comes to the nutritional sciences: Dr. Mike Molloy, owner and founder of M2 Performance Nutrition.

Today we had a very specific topic that we wanted to discuss with Dr. Mike. Training for Performance vs. Longevity.

Recently we have become more and more interested in what it means to eat and train while keeping our future health in mind, not just whether we can write a faster time up on the board. We realized that this is a huge topic, with a lot of nuances to it. We delve into some of the low hanging fruit in this episode with Dr. Mike providing some actionable steps that people can take.

Mike's IG: @m2performancenutrition

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EPISODE SPONSORED BY:

M2 Performance Nutrition

Led by founder Dr. Mike Molloy, M2 Performance Nutrition and their stable of nutrition coaches have been helping Elite Athletes, everyday people, and everyone in between perform in the gym and in life.

If you have worked with them before, then you know, not only how knowledgable the staff is, but also how happy they are to make sure that YOU understand what works and what doesn't.

This is why Mike and M2 Performance Nutrition are launching "The Inside Scoop". The Inside Scoop is a monthly newsletter where Mike breaks down the latest nutrition trends, nutritional studies and research, and packages it into clear and concise videos, articles, and highlights delivered straight to your inbox.

Join The Inside Scoop community today and unlock a world of trustworthy, relevant insights. Plus access to exclusive Athlete Interviews and Downloadable Guides to help you on your nutrition coaching journey.

Head to www.m2performancenutrition.com and click on "The Inside Scoop"

Use code: "PMC" for a 30 day FREE TRIAL.

Megan was a world class athlete in maybe one of the most insane sports there is. Imagine flying head first down a sheet of ice at speeds of up to 80 MPH, on essentially a baking tray. That is the sport of Skelton, and Megan was one of the best in the world at it.

There is no surprise that it takes a special mindset to subject yourself to such risk, and to do it at such a high level while managing the undeniable nerves that goes into such an event. Which is why once Megan retired from the sport of Skelton, she found herself drawn to the field of sports psychology, and mental performance. Today Megan is a reputable mental performance coach, and this is where a good portion of our conversation with her centered today.

Megan's IG: @thesavagemeglet

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This episode is sponsored by Assault Fitness.

Assault has been a part of our Power Monkey Camp for a long time.

We've incorporated their runners, bikes and rowers in our endurance sessions as well as our competitions and nightly workouts.

Check out their full line up of machines at assaultfitness.com

We are excited to welcome our friend, Dr. Julie Foucher onto the show. Julie, as many of you may know, had an incredible career as a CrossFit Games Athlete before she retired from the competition world and continued to pursue her medical career. Today she is a practicing physician of functional medicine within a direct primary care model at Wild Health.

Julie takes a holistic approach to wellness with her patients, and this is where the bulk of the conversation centered today. She shares some insights and strategies regarding how everyone can be more participatory in their own health, with actionable steps to take.

We also spent some time discussing emotional health, and how important this is when it comes to legitimate health concerns.

Overall this was one of our favorite episodes, and it is packed full with useful information. We can not wait until we can have Dr. Julie on again!

Julie's IG: @juliefoucher

Wild Health: www.wildhealth.com

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This episode is brought to you by Sisu Sauna. Sauna and contrast therapy offers a natural and holistic approach to wellness, providing numerous benefits that support physical, mental, and emotional well-being.

Heat from the sauna helps relax muscles and improves blood circulation, aiding in the recovery of strained or fatigued muscles. It can also help reduce muscle soreness after intense physical activity.

Sisu Saunas are made in the USA, using the highest quality wood and steel products, plus their new Huum heaters are the best on the market.

If you are interested in trying contrast therapy we cannot recommend these saunas highly enough. use code "powermonkey" for 5% off.

We recently had the pleasure of working with both Emma and Jack at a Power Monkey Course in their home town up in Canada. We already knew that both were incredible athletes, Emma having just been crowned the 2nd Fittest Woman on Earth at the 2023 CrossFit Games as an 18 year old, and Jack having put on a show winning the Olympic Total event, also as a young 21 year other athlete.

What we didn't know, and since discovered about them was that they are both quite humble and willing to learn and be coached.

They didn't take an "elite athlete" Power Monkey course, they took the same foundational course that the rest of the gym members did. It is this attitude of always looking for ways to improve oneself, even if it means taking a couple of steps backwards to unlearn old ways and create new better habits that we feel sets the best athletes, and people, apart from the rest.

We hope you enjoy this episode, we sure did. We can't wait until our paths cross with both Emma and Jack next.

Emma's IG: @emma.lawson_5

Jack's IG: @jackfarlow

•••••

This episode is brought to you by Sisu Sauna. Sauna and contrast therapy offers a natural and holistic approach to wellness, providing numerous benefits that support physical, mental, and emotional well-being.

Heat from the sauna helps relax muscles and improves blood circulation, aiding in the recovery of strained or fatigued muscles. It can also help reduce muscle soreness after intense physical activity.

Sisu Saunas are made in the USA, using the highest quality wood and steel products, plus their new Huum heaters are the best on the market.

If you are interested in trying contrast therapy we cannot recommend these saunas highly enough. use code "powermonkey" for 5% off.

We enjoyed having Brian on the podcast so much last time, that we invited him to come out and spend a week with us at our Power Monkey Camp this past September. And surprise! We loved having him there as well!

Brian specifically requested to come back on the podcast because he wanted to talk with us further about his experience at Camp just a few short weeks ago. But what surprised us even more was just how in tune and connected he was with everything that we were doing that week...a feeling that we are sure you will notice when you hear him speak on this episode about his time in Tennessee with us.

Brian's IG: @brianfriendcrossfit

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EPISODE SPONSORED BY:

https://icebarrel.com/

Cold water therapy is one of the fastest, easiest, and most natural ways to reset your body and mind. It can enhance recovery, improve your mood and brain health, and can boost your immune system.

Get yours today, use code "POWERMONKEY" at checkout for a discount.