Dan, Nick and Rob are back to review all of our efforts from 20.2 and Dan's 20.3 Crossfit Open Performance. Then, the meat and potatoes of the podcast involves an in depth discussion on Delayed Onset Muscle Soreness A.K.A DOMS. Next, the gang attempts to define the term athleticism and determine who amongst professional athletes best defines the term. Lastly, Gym Hitters and The Book of the Week.

Dan, Nick and Father Rob discuss the best ways to maximize your warm up before any workout. We go over everything from general strategy to specific warm up exercises, mobility work and activation drills. Then, a controversial debate about which professional athletes across the major sports (baseball, football, basketball, hockey and soccer)would dominate fitness events such as Strongman, Powerlifting, CrossFit and Marathons. Lastly, gym hitters (Dan recommends a country song?!?!?) and The Book of the Week.

Father Rob is back from his hiatus and comes in hot on energy systems, rep ranges, critiques from last episode and burpees. Next, we talk about The Crossfit Open 20.1 workout and how Dan and Nick performed. Lastly, we get to gym hitters, Lady Gaga and The Book of the Week with Father Rob.

Dan and Nick start by recapping last week's energy systems discussion. Then, we go over everything you need to know about developing rep schemes for your fitness plan. Whether your goal is strength, hypetrophy, power or pure aesthetics, we have you covered. We also discuss our BIGGEST gym pet peeves.

Finally, America's best songs to bump while working out and the book of the week.

The Energy Systems Bonanza! Dan, Nick and Rob are back to recap Dan's competition and stage a bench intervention. Rob goes nuts reviewing all the energy systems and how to bias each system with your workouts. We go over some our must have gym equipment and the single most epic section of gym bangers to date. Last but NOT least, Rob's Book of the Week.

In this episode, the gang introduces Rob Rowland, PT, DPT, OCS, CSCS. We also break down the 5 greatest exercises/movements of all time as well as how to start out with the hook grip. Lastly, we drop some epic workout bangers to get your blood flowing and Rob finishes with his book of the week.

On this episode Dan and Nick lay the framework for The Strategy of Fitness. We talk about our background, our love of all things fitness, WODs, playlist heaters and Nick's dad's love of trap beats.

Daniel Gorrin, PT, DPT, SCS

Nick Creasey: Former NSW Operator

Robert Rowland, PT, DPT, OCS, CSCS