Chasing Excellence
Ben Bergeron & Patrick Cummings
Looking to build more than just physical fitness? Join Ben Bergeron and Patrick Cummings as they explore how daily practices create the foundation for lasting peace of mind. Through practical frameworks and honest conversations, discover how deep health unlocks the freedom to chase what truly matters. Learn the five essential factors - training, eating, thinking, sleeping, and connecting - that transform fleeting moments of clarity into a life of sustained fulfillment. If you're ready to move beyond quick fixes and build context-independent peace of mind, this is your guide.
Don't Let the CrossFit Open Be a Stumbling Block (A Guide to Playing it Smart)
The 3 Big Questions We're Answering: 1. How can the CrossFit Open serve as a tool for assessing overall fitness in a way that is both enjoyable and beneficial for non-competitive athletes? 2. What are effective benchmarks and alternative methods for measuring fitness that prioritize long-term health and performance? 3. How do we balance the pursuit of fitness goals with the need to listen to our bodies and modify workouts to prevent injury and promote longevity? 👉🏼 Get the full Listener’s Guid
CrossFit's Leadership Crisis: Inside the Decision to De-Affiliate
The 3 Big Questions We're Answering: 1. How can gym owners navigate the complexities of brand affiliation to ensure alignment with their values and community needs?2. What role does leadership play in fostering a supportive and transparent environment within fitness communities, especially during times of crisis? 3. In what ways can individuals maintain their passion for fitness and community while adapting to changes within the broader fitness landscape? 👉🏼 Get the full Listener’s Guide here
The Passion-Obsession Paradox: The Hidden Cost of Chasing Optimum Health
The 3 Big Questions We're Answering: 1. How can we effectively communicate our health and lifestyle choices to family members who may not understand or agree with our decisions? 2. What is the difference between passion, compliance, and obsession in our pursuit of health and wellness, and how can we maintain a balanced approach? 3. How can we navigate social situations and family dynamics while staying true to our values and prioritizing our health and happiness? 👉🏼 Get the full Listener’s Gui
5 Ways Hard Training Makes Everything Else Easier (The Last One Is Gold)
The 3 Big Questions We're Answering: 1. How can the lessons learned from hard training in the gym be applied to improve our mental resilience and overall life satisfaction? 2. What role do judgment and expectation play in our ability to start new challenges, and how can we overcome these barriers? 3. How can surrounding ourselves with like-minded individuals transform our struggles into meaningful progress in both fitness and daily life? 👉🏼 Get the full Listener’s Guide here === ❤️🔥 Free New
The Anti-Pushy Playbook: How to Share Your Fitness Passion Without Losing & Confusing People
The 3 Big Questions We're Answering: 1. How can we effectively communicate the benefits of fitness, such as CrossFit, to people unfamiliar with it without jargon or overwhelming them? 2. What strategies can we implement to support aging parents in maintaining their physical fitness and mobility without being pushy or judgmental? 3. How can we create an environment that encourages healthy habits and social connections for ourselves and our loved ones, ultimately promoting a more active and fulfil
No Training Partner? The Surprising Solution to Home Gym Motivation
The 5 Questions We're Answering: 1. How can athletes with limited ankle mobility maintain an effective weightlifting routine and participate successfully in CrossFit?2. What's the most effective way to build strength and power when your primary focus is CrossFit performance? 3. How should potential business partners address misaligned visions before opening a CrossFit gym? 4. What strategies can help maintain training motivation when working out alone in a home gym setting? 5. How can families n
The Inner Echo Chamber: When Suppression Amplifies Negative Storytelling (& How to Break Free)
The 3 Big Questions We're Answering:1. How do storytelling and suppression impact our mental fitness, and what practical steps can we take to reframe our narratives for better well-being? 2. What are effective techniques for processing emotions healthily, and how can we prevent the negative consequences of emotional suppression? 3. In what ways can practices like gratitude and mindful breathing enhance our emotional resilience and overall mental health?🎧 Get the full Listener's Guide here=== ❤️
Hunger, Habit, or Hydration? The Real Reason You Can't Stop Late-Night Snacking
The 4 Questions We're Answering: 1. What strategies can help manage and prevent late-night eating habits and cravings? 2. How should athletes approach eating windows when combining intermittent fasting with morning workouts? 3. What type of workout programming best prepares athletes for skiing season? 4. When and how should coaches incorporate mindset discussions and educational talks into their classes? 👉🏼 Get the Full Listener's Guide here=== ❤️🔥 Free Newsletter & the Chase Club 🧭 New to
The Crew Effect: Why Healthy People Obsess About Who's Around Them
The 3 Big Questions We're Answering: How does the quality of our relationships impact our overall health and well-being? What practical steps can we take to surround ourselves with a supportive and uplifting community? How can our environment influence our health, fitness, and personal growth behaviors? 👉🏼 Get the full Listener's Guide here=== ❤️🔥 Free Newsletter & the Chase Club === 👋 THANKS TO OUR SPONSORS 🔗 BetterHelp - Online therapy platform 🔗 The Defender - Icon of adventure on th
3 Psychological Traps Ruining Your Best Moments (& They All Start with ‘E’)
The 3 Big Questions We’re Answering: 1. What role does ego play in limiting our growth and happiness? 2. How do expectations alter our perception of reality and impact our happiness? 3. Why is the pursuit of end games a trap, and how can we embrace the journey instead? 👉🏼 Get the Complete Listener’s Guide here ===❤️🔥 Free Newsletter & the Chase Club === 👋 THANKS TO OUR SPONSORS 🔗 Brain.FM - Science-backed focus music 🔗 Shopify - All-in-one business platform === 🤙 ABOUT US 📍 Ben Bergeron
The Hidden Path from Pull-Ups to Peace of Mind (The Complete Roadmap)
The 3 Big Questions We're Answering: 1. How can we cultivate a sustainable peace of mind amidst the chaos of daily life? 2. What practical steps can we take to align our health and fitness routines with our deeper values and purpose? 3. In what ways can understanding our true priorities lead to a more fulfilling and meaningful life? 👉🏼 Get the full Listener Guide here=== ❤️🔥 Free Newsletter & the Chase Club=== 👋 THANKS TO OUR SPONSORS 🔗 Momentous (code: EXCELLENCE) - High-quality supplemen
[ 💭 ] Reminders from Ryan Holiday, Steven Kotler, & Greg McKeown
❤️🔥 Free Newsletter & the Chase Club===While we take a holiday break, enjoy this special compilation episode featuring highlights from past interviews.Listen to wisdom from three influential authors: Ryan Holiday on Stoic principles of control, Steven Kotler on achieving flow states, and Greg McKeown on the path to effortless success.===👋 THANKS TO OUR SPONSORS🔗 ONESKIN | This revolutionary skincare line features a proprietary peptide designed to optimize skin health at the cellular level, c
[ 💭 ] Reminders from James Clear, Robert Waldinger, & Nate Zinsser
❤️🔥 Free Newsletter & the Chase Club===In this special holiday compilation episode, we're featuring highlights from three of our most impactful interviews.Join us as we revisit conversations with Robert Waldinger on social fitness from "The Good Life," Nate Zinsser's practical exercises for mental resilience from "The Confident Mind," and James Clear's insights on systems versus goals from "Atomic Habits."===👋 THANKS TO OUR SPONSORS🔗 COZY EARTH | Experience luxurious and comfortable bedding
[ 💭 ] Cultivating Hope: Strategies for Personal Agency & Success
❤️🔥 Free Newsletter & the Chase Club===In this episode, we explore how hope transforms our mindset and actions.We'll examine the key differences between hope and optimism, showing how hope gives you more control over your circumstances.You'll discover how understanding the mindset spectrum helps build resilience and personal agency during challenges.Most importantly, you'll see how embracing hope boosts motivation and enables positive life changes.===👋 THANKS TO OUR SPONSORS🔗 AG1 | This scie
[ 💭 ] The Power of Storytelling: Shifting Mindsets from Victim to Competitor
❤️🔥 Free Newsletter & the Chase Club===We explore the storytelling continuum and how it shapes our mindset.By understanding the spectrum of perspectives—from victim to pessimist, optimist, and realist—you can take ownership of your experiences.Through reframing your thoughts, you'll discover paths to personal growth and resilience.===👋 THANKS TO OUR SPONSORS🔗 BRAIN.FM | This app enhances focus and productivity through science-backed music designed for specific tasks, offering modes for deep
[ 💭 ] Year-End Reflections: Embrace Growth & Let Go of Expectations
❤️🔥 Free Newsletter & the Chase Club===In this episode, we explore year-end reflections and how to embrace growth while releasing expectations.Through negative visualization, we learn to face challenges with a balanced mindset. By shifting focus from unmet goals to personal growth and achievements, you can build a more balanced perspective.This approach offers powerful insights for navigating uncertainty while building mental resilience.===👋 THANKS TO OUR SPONSORS🔗 EIGHT SLEEP | Transform yo
[ ❤️🔥 ] The 3 Varieties of Deadlift, Redefining Our Purpose, Fostering a Gym’s Community, & More
❤️🔥 Free Newsletter & the Chase Club===👋 THANKS TO OUR SPONSORS🔗 LMNT | This zero-sugar electrolyte drink mix provides essential hydration with no artificial ingredients, is designed for athletes and health enthusiasts alike, and features delicious limited-time flavors like Chocolate Mint and Chocolate Chai for a tasty hydration experience.🔗 MOMENTOUS | Discover a range of high-quality supplements focused on trust and transparency, including Protein, Creatine, and Omega-3, designed to enhan
[ 💭 ] Breaking Bad (Habits): 10 Things We Shouldn't Do in 2025
❤️🔥 Free Newsletter & the Chase Club === We’re exploring ten habits to eliminate for a more productive and fulfilling life. By identifying and removing these behaviors, you'll build balance and purpose into your daily routine. You'll discover ways to master your time and mindset while building stronger relationships. The result? A more focused and meaningful life. === 👋 THANKS TO OUR SPONSORS 🔗 QUALIA LIFE | This science-backed senolytic supplement helps eliminate aging "zombie cells" to pro
[ 🎒 ] AMQAP20: Sleep vs Training, CrossFit’s Safety, The Definition of Intensity, & More
❤️🔥 Free Newsletter & the Chase Club === We're answering your questions about how to find the sweet spot between sleep and training, especially for busy parents trying to juggle family life, work, and fitness. We’re also exploring the current state of the fitness industry and how to focus on fulfillment rather than hustle culture. Finally, you’ll learn practical strategies for safely engaging in CrossFit, even with prior injuries, while understanding the importance of technique and intensity i
[ 💪🏾 ] Our 5 Factors Year in Review: Mindset, Recovery, & Connection (Part 2)
❤️🔥 Free Newsletter & the Chase Club === We're continuing our conversation about the five factors of health and exploring the significant changes we've made in our lives over the past year. This time around, we’re talking Sleep, Connection, and Mindset. You’ll gain insights into effective sleep habits, the importance of connecting with yourself and others, and the impact of intentional reflection on your daily routine. By listening, you'll cultivate balance and awareness in your life, leading
[ 💪🏾 ] Our 5 Factors Year in Review: Training & Nutrition (Part 1)
❤️🔥 Free Newsletter & the Chase Club === In the first of two episodes, we're unpacking our reflections on the past year as we review the five factors of health. This time around, we’re focused on Training and Eating. You’ll gain insights into how we’ve adapted our training and eating habits, including the impact of increased protein intake and more structured workouts. Ultimately, you'll discover practical strategies to enhance your fitness and well-being moving forward. === 👋 THANKS TO OUR S
[ 🏃🏾 ] Get Ridiculously Fit: The Complete Blueprint
❤️🔥 Free Newsletter & the Chase Club === We’re compiling the multi-part conversation we’ve been having in 2024 about getting into the best shape of our lives into one mega-episode. You’ll learn about the basic framework your training should take every week, how to modulate intensity to prioritize consistency, and the 9 components of fitness you’re trying to optimize. Understanding and implementing these concepts will ensure you reach your fitness goals in 2025 and beyond. === 👋 THANKS TO OUR
[ 💭 ] From Oblivion to Awareness, w/ Chris Irwin
❤️🔥 Free Newsletter & the Chase Club === We're exploring how to train our minds like we train our bodies with Chris Irwin, creator of Rare Sense. You’ll gain insights into the seven mind-killers that sabotage mental health, and we’ll dive into the first mind-killer: Oblivion. Understanding these concepts will cultivate awareness and resilience, empowering you to navigate life's challenges more effectively. === 👋 THANKS TO OUR SPONSORS 🔗 LMNT | This zero-sugar electrolyte drink mix provides e
The ABCs of Being Happy & Healthy (Bonus Episode)
In this special episode, Patrick reads his recently published book, The ABCs of Being Happy & Healthy: 26 Little Lessons for Kids Who Want to Grow Up to Be Super Wonderful. We hope your little human enjoys it! 📚 You can get the book now on Amazon.
[ 💭 ] Your Actions Are Your Values
❤️🔥 Free Newsletter & the Chase Club === We're exploring the five P's of decision-making — purpose, priorities, principles, perspective, and perseverance — and how they can align your actions with your values. You'll gain insights into creating a meaningful life by reflecting on your priorities and making intentional choices. By applying these frameworks, you'll cultivate balance and resilience, empowering you to navigate life's challenges more effectively. === 👋 THANKS TO OUR SPONSORS 🔗 SIP
[ ❤️🔥 ] Nutritional Guilt, Zone 2 Training, The Value of Napping, & More
❤️🔥 Free Newsletter & the Chase Club 📘 Get The ABCs of Being Happy & Healthy === We're answering listener questions about effective zone two training, overcoming nutritional slip-ups, the importance of community in coaching, and more. === 👋 THANKS TO OUR SPONSORS 🔗 LMNT | This zero-sugar electrolyte drink mix delivers essential hydration with a powerful dose of electrolytes, designed for athletes and anyone following a low-carb diet, ensuring optimal hydration without any artificial ingredi
[ 🗣️ ] HopperTalk: Bravery, Compassion, & Infinite Happiness
❤️🔥 Free Newsletter & the Chase Club 📘 Get The ABCs of Being Happy & Healthy === Using a segment from Kelly Corrigan's TED talk and a clip of Hillel Einhorn as inspiration, we’re exploring the themes of bravery, empathy, and happiness. You'll gain insights into how to engage meaningfully in difficult conversations and the importance of focusing on what you don't want and don't have to increase happiness. === 👋 THANKS TO OUR SPONSORS 🔗 SIPHOX HEALTH | This innovative at-home blood test allow
[ 💭 ] Balancing Peace of Mind & Ambition
❤️🔥 Free Newsletter & the Chase Club === We're exploring the delicate balance between ambition and peace of mind as we navigate life's transitions. You'll gain insights into how to maintain your drive while seeking fulfillment beyond personal achievements and cultivate a deeper understanding of what it means to pursue meaningful goals that enrich both your life and the lives of others. === 👋 THANKS TO OUR SPONSORS 🔗 LUMEN | This handheld device measures your metabolism through breath analysi
[ 🍽️ ] The Simplest Nutrition Strategy: Eat Clean & Eat Light
❤️🔥 Free Newsletter & the Chase Club === We're discussing the simplest nutrition strategy we can come up with. You'll gain insights into how to make healthier food choices and understand the importance of nutrient density in your diet. By implementing these principles, you'll cultivate a balanced approach to nutrition that enhances your overall well-being. === 👋 THANKS TO OUR SPONSORS 🔗 EIGHT SLEEP | An innovative sleep optimization system that regulates temperature, tracks vital metrics, an
[ 🏃🏽♂️ ] The 9 Essential Components of a Complete Training Program
❤️🔥 Free Newsletter & the Chase Club === We're exploring the nine essential components of a complete training program, emphasizing the importance of strength, conditioning, and functional range of motion. By understanding these elements, you’ll cultivate a balanced fitness approach that enhances your overall health and performance. You’ll gain insights into how to integrate these components into your routine for optimal results and longevity. === 👋 THANKS TO OUR SPONSORS 🔗 QUALIA | This scie
[ 🎒 ] AMQAP20: Balancing Yoga & Strength, Sleeping with a Snorer, Office Snacks, & More
🦋 Free Newsletter & the Chase Club === We've got your questions about health, fitness, and lifestyle choices this time around. You'll learn how to maintain strength while transitioning to yoga, optimize sleep quality despite obstacles, and make healthier choices in tempting situations. By exploring these topics, you'll develop a more mindful approach to your health and well-being. === 👋 THANKS TO OUR SPONSORS 🔗 Momentous | This supplement company offers a trusted range of high-quality nutrien
[ ❤️🔥 ] Mindset During Tough Times, Book Clubs for Kids, Training 6x a Week, & More
🦾 Free Newsletter & the Chase Club === We're tackling listener questions that explore the intricacies of health, mindset, and personal growth. You'll discover insights on choosing impactful books for middle schoolers, striking the right balance between rest and training for peak performance, and walking the tightrope of self-compassion and accountability when times get tough. Tune in to deepen your understanding of how to level up your pursuit of excellence. === 👋 THANKS TO OUR SPONSORS 🔗 Lan
[ 💪🏼 ] Why You Shouldn’t Shield Your Kids from Adversity
🤾🏽 Free Newsletter & the Chase Club ❤️🔥 Grab the ABCs of Being Happy & Healthy === We're discussing the importance of allowing kids to face adversity and how it shapes their resilience. You'll gain insights into finding the balance between protecting your kids and letting them navigate challenges on their own. By listening, you'll cultivate the skills necessary to raise adaptable and strong individuals prepared for life's inevitable hurdles. === 👋 THANKS TO OUR SPONSORS 🔗 MOMENTOUS | This
[ 💪🏼 ] The Parasympathetic Sigh, Health Through Lifespan, Dealing with Negativity, & More
⛷️ Free Newsletter & the Chase Club === Your Five Factors questions are in the spotlight today. We’re discussing getting out of fight-or-flight mode, the value of health across our lifespans, incentivizing coaches to sell more, and dealing with negativity, drama, and lies. === 👋 THANKS TO OUR SPONSORS 🔗 SIPHOX | Experience convenient at-home blood testing to monitor 17 essential biomarkers, enabling you to track your health, optimize wellness, and access actionable insights—all while saving ov
[ 🗣️ ] HopperTalk: Self-Worth & the Skill of Friendship
❤️ Free Newsletter & the Chase Club === We’re reintroducing an older format, but with a twist. We’ve got wisdom from writers Elizabeth Gilbert and Simon Sinek that we’ll hear, discuss, and learn from. Takeaways: 🔍 Reflect on cultural teachings and personal beliefs about self-worth and challenge any negative self-perceptions. 🤝 Foster deep and meaningful connections with others to build a supportive community. 🗣️ Engage in open conversations about mental health and the societal influences tha
[ 💭 ] Reducing Parental Stress
🤟🏼 Free Newsletter & the Chase Club === What: We discuss the impact of stress on parenting and how societal expectations, technology usage, and self-comparison can exacerbate stress levels in parents. Why: Understanding and managing stress is crucial for maintaining a healthy family environment, as parental stress can significantly influence children's mental and emotional well-being. How: 🌱 Focus on creating a relaxed and caring home environment to reduce stress. 📵 Limit screen time to recl
[ 💪🏽 ] 10 Things Humans Aren't Built to Do
🟢 Free Newsletter & the Chase Club We explore a list of ten activities that we might not be naturally inclined to do as humans. We talk about each of these activities, highlighting the contrast between our evolutionary past and modern lifestyle. Topics include rigid work schedules, artificial environments, sedentary habits, and processed foods, raising questions about societal norms and their impact on well-being. ⌚ TIMECODE: 00:00 Introduction and Episode Overview 00:14 10 Things Humans Aren't
[ 💭 ] Cultivating Courage & Minimizing Regrets
💥 Free Newsletter & the Chase Club We explore insights drawn from Bronnie Ware's article on the 5 Regrets of the Dying, based on her observations as a palliative care worker. We talk through each of the regrets, which reveal the common themes of prioritizing authenticity, meaningful connections, emotional expression, work-life balance, and happiness. Our conversation dives into the balance of life priorities and the courage required to make changes that lead to a fulfilled life. ⌚ TIMECODE: 00:
[ 💭 ] Overcoming Victim Mentality, Boosting Child Confidence, Work-Life Perspective, & More
💥 Free Newsletter & the Chase Club We tackle 4 of your mindset questions this time around. We discuss maintaining motivation beyond personal records, overcoming victim mindsets, balancing career demands with health, and supporting children with dyslexia. Key topics include adjusting goals, fostering self-awareness, managing work-life balance, and promoting children's growth through positive parenting, skill-building, and limited screen time. ⌚ TIMECODE: 00:00 Welcome to Chasing Excellence 00:54
[ 🏃🏽♂️ ] What Training With Intentional Intensity Actually Looks Like
🫐 Free Newsletter & the Chase Club In this third installment of our series on programming for optimal fitness, we discuss creating a weekly workout framework and emphasize the importance of intentional intensity over maximal effort. We explore various training zones and provide practical strategies for modulating intensity, ensuring consistent training while prioritizing mechanics, consistency, and then intensity. We also delve into understanding individual rates of perceived exertion and offer
[ 💭 ] Harnessing the Power of Awareness, Intention, & Action
🫡 Weekly Newsletter & the Chase Club We’re revisiting our key framework of awareness, intention, and action, highlighting how it can help us live healthier and happier lives. We discuss the importance of transforming complex concepts into simple, actionable principles and how these principles apply to various life aspects, from personal health to professional growth. We explore the necessity of bringing curiosity and perspective to our awareness, understanding emotional triggers, and the impact
[ 🎒 ] AMQAP20: Coaching Mindset, Implementing Books, & Fueling Metcons
🟢 Free Newsletter & the Chase Club We dive into our queue of listener questions, including ones about effective recovery tactics, balancing spontaneity with intentional daily planning, and strategies for improving client mindsets. ⌚ TIMECODE: 00:00 Welcome and Introduction 00:53 Pro Tips for Faster Recovery 04:15 Balancing Family and Fitness 06:40 Implementing Lessons from Books 14:27 Thanks to our Sponsors: Eight Sleep & Cozy Earth 17:20 Balancing Spontaneity and Planning 21:21 Discussing Mind
[ 💪🏼 ] Beyond the Gym: The Broader Impact of CrossFit
🌻 Free Newsletter & the Chase Club We revisit and reflect on a talk Ben gave in 2017, introducing the teardrop model of public health. We analyze the paradigm shift in our approach to fitness and health, addressing the misconceptions and behaviors that impact public health, and exploring how far we've come in understanding preventative healthcare versus sick care. We also discuss the role of CrossFit gyms and the evolving conversations surrounding nutrition, exercise, and long-term health. ⌚ TI
[ 💪🏼 ] Micro-Misogi & the Comfort Crisis
🕶️ Free Newsletter & the Chase Club We dive into the concept of Micro-Misogi, inspired by Michael Easter's book 'The Comfort Crisis'. We discuss how modern conveniences have eroded our resilience and explore actionable steps to reintroduce purposeful discomfort into our lives. Through discussing the guidelines for a successful Micro-Misogi, including being outdoors, solitary and device-free, challenging and unique, and fitting within a 4 to 48-hour timeframe, we aim to help listeners create tra
[ 💭 ] True Competitors Aren’t Extrinsically Motivated
🍁 Free Newsletter & the Chase Club We discuss the intricate dynamics of intrinsic versus extrinsic motivation, revealing how they shape our actions and satisfaction. We explore the idea that external measures like wealth and accolades are often misguiding, while internal drivers align more closely with our true purpose and happiness. Additionally, we delve into the pitfalls of comparison and the nature of true competition, highlighting the importance of finding worthy rivals to foster personal
[ 🤟🏼 ] Building a Life of Alignment & Self-Connection
🦩 Free Newsletter & the Chase Club We dive into a listener's question about self-accountability and the challenge of maintaining commitments without external validation. We discuss the importance of connection in health, breaking down how being internally and externally accountable can align with our values and priorities. We also explore strategies to create supportive environments and the significance of living a life of integrity. ⌚ TIMECODE: 00:00 Introduction and Welcome 00:30 Listener Que
[ 💭 ] True Competitors Don’t Want Things to Be Perfect
🌵 Weekly Newsletter & the Chase Club We’re exploring the intense pressures faced by athletes during major competitions like the Olympics and CrossFit Games. We examine the importance of embracing imperfection, maintaining a flow state, and focusing on character over circumstances. We emphasize how these principles are not only pivotal for athletes but for anyone striving for excellence while battling the allure of perfectionism in today’s social-media-driven world. ⌚TIMESTAMPS 00:00 Welcome to
[ 💪🏼 ] Negativity in Friendship, The Value of Mentorship, Grief, & More
👊 Weekly Newsletter & the Chase Club We’re jumping into questions from members of the Chase Club around maintaining healthy relationships, starting a personal training business, improving CrossFit competitiveness, and dealing with grief during workouts. One listener struggles with a friend's negativity, while another seeks advice on becoming a personal trainer. We also discuss strategies for identifying and overcoming weaknesses in CrossFit, and the importance of allowing space for grief in one
[ 🍽️ ] Understanding Diet Expectations, with EC Synkowski
🍌 Free Newsletter & the Chase Club We’re sharing a special crossover episode from the Consistency Project podcast, which focuses on the critical differences between expectations and reality in the context of diet and nutrition. EC and Patrick talk about why diets often fail - reasons like unrealistic caloric targets, misconceptions about what a healthy diet looks like, the importance of sustainable change, and the patience required to see long-term results. ⌚ TIMECODE: 00:00 Introduction to the
[ 💭 ] Let the Small Things Go
🫶 Weekly Newsletter & the Chase Club We’re talking about building tolerance for minor inconveniences to improve our overall mental fitness and resilience. Inspired by a previously discussed tactic of letting go of minor irritations, we explore practical examples and strategies to handle everyday disruptions more gracefully. ⌚TIMESTAMPS 00:00 Introduction and Welcome 01:00 Quick Recommendation Roundup 04:01 Parenting Insights and Personal Stories 07:14 Thanks to Our Sponsors: Thesis & LMNT 09:53
[ 💭 ] Why You Should Stop Labeling Things as Good or Bad
🟢 Free Newsletter & the Chase Club We’re explore the paradox of high expectations and their impact on our performance. We talk about the balance between discipline and surrender, discussing how high expectations can sometimes lead to stress and hinder our pursuit of excellence. We also touch on the importance of learning without judgment and handling life's challenges without labeling them as good or bad. ⌚ TIMECODE 00:00 Introduction and Greetings 00:23 The Paradox of High Expectations 02:12 B
[ 🏃🏽♂️ ] Train at Intentional Intensity, Not Maximal Intensity
🚀 Weekly Newsletter & the Chase Club We’re continuing our conversation about effective training and getting in the best shape of your life. This time, we’re talking about cyclical threshold conditioning. We dissect the concept, explore its applications, and explain why it's crucial for achieving peak fitness. We discuss training five to six days a week, intentional intensity, and the elegance of complementary movement patterns. ⌚TIMESTAMPS 00:00 Introduction and Welcome 00:30 Recap of Part One
[ 🎒 ] AMQAP20: Adding Running to Your Program, Juggling, Health Markers, & More
👊 Weekly Newsletter & the Chase Club We’re jumping back into your questions this week. We tackle concerns like overcoming mental blocks in workouts, measuring fitness biomarkers, the benefits of VersaLifts, and effective running routines for military training. We also share personal stories and advice for encouraging health in loved ones, particularly parents. ⌚️ TIMECODE 00:00 Introduction and Greetings 01:31 Listener Shoutout: Noah's Appreciation 04:05 Addressing Mental Blocks in Fitness 08:0
[ 💭 ] Own Your Attention
📫 Weekly Newsletter & the Chase Club We explore the concept of 'dopamine culture' — a term coined by writer Ted Gioia — and its implications, distinguishing between slow traditional culture, fast modern culture, and dopamine culture. We aim to raise awareness and provide actionable insights on how to reclaim our attention from addictive technologies and foster meaningful connections. ⌚ TIMECODE: 00:00 Welcome and Introduction 03:06 Introduction to Dopamine Culture 04:01 The Shift from Slow to
[ 💪🏼 ] 15 Questions to Assess Your Health, w/ Jamison Price
🚀 Weekly Newsletter & the Chase Club Jamison Price joins us to break down his Five Factors Coaching Method, which he is developing at his gym, CrossFit Elysium. We explore the 15 questions across all 5 Factors that he gives to new clients, outlining the rationale behind each question. 00:00 Welcome to Chasing Excellence 04:26 The Sickness-Wellness-Fitness Continuum 15:03 The EAT Questions 19:07 The SLEEP Questions 26:39 The TRAIN Questions 32:20 Thanks to our Sponsors: Qualia Life & Shopify 35:
[ 🤟🏼 ] Navigating Gym Operations & Coaching Challenges
🤟🏼 Weekly Newsletter & the Chase Club We dive into a variety of questions from gym owners and coaches about effectively running a gym and improving their coaching skills this time around. We explore the importance of setting boundaries as a coach, fostering a culture of trust and feedback, and ensuring consistency in coaching methods. We also discuss solutions for coaches who train at competing gyms, conflicting advice among coaches, and the role of a coach’s physical capabilities in their eff
[ 🏃🏽♂️ ] Maximizing Performance for CrossFit Masters Competitors
🫶 Support the Dukic Family here We’re talking about the unique aspects of being a competitive Masters athlete in the sport of CrossFit. We explore the necessary adjustments in training due to age-related factors and discuss the competitive lifecycle of Masters athletes, providing insights on balancing volume, intensity, and recovery, and emphasizing the importance of focusing on skills and mobility. Our discussion includes strategies for optimizing long-term performance, considerations for avoi
[ 🏃🏽♂️ ] A Plan to Build Future CrossFit Champions
👉 Weekly Newsletter & the Chase Club We’re talking about the long-term development of future CrossFit Games champions, focusing on building versatile athletes from a young age, emphasizing the importance of exposing them to various sports such as CrossFit, gymnastics, basketball, and track and field. We discuss mental toughness, the significance of handling adversity, and the need for mindfulness practices. Additionally, we explore the developmental differences during different life stages and
[ 💭 ] The Power of Solitude in Personal Growth, w/ Mark England
❤️ Weekly Newsletter & the Chase Club We’ve got a great chat with Mark England, co-founder and head coach of Enlifted, about the profound value of silence, solitude, and the power of storytelling in our minds. We explore how these elements contribute to personal growth and well-being, delving into effective techniques such as full-sentence journaling and mindful breathing. Mark shares his insights from his personal experiences and 17 years of professional practice, providing practical advice for
[ 🏃🏽♂️ ] 3 Hours/Week to Get into the Best Shape of Your Life
🤩 Weekly Newsletter & the Chase Club We’re discussing what it means to get in the best shape of your life. We take a comprehensive approach to physical fitness, emphasizing the importance of strength training, cardiovascular endurance, and bodyweight exercises. We break down a practical weekly training framework that includes three days of compound free-weight exercises, one long run, and mixed-modal conditioning. Finally, we highlight the benefits of incorporating functional movement into your
[ 🎒 ] AMQAP20: Using CrossFit for Ironman Training, Resistance Band Hack, & More
🔔 Weekly Newsletter & the Chase Club We’re diving into listener questions across various topics, including launching an online coaching program, choosing effective fitness trackers, tackling posture issues from desk work, blending CrossFit with Ironman training, and maintaining strength gains with limited equipment. We also touch on adapting meal plans to daily activity levels and responding to contradictory information in health research. 00:00 Welcome to Chasing Excellence 01:47 Launching Onl
[ 💪🏼 ] Military Selection Training, Good Pressure, & Eating Between Competition Events
🤙🏼 Weekly Newsletter & the Chase Club We’re answering listener questions about training strategies for military fitness tests, maintaining muscle during recovery from surgeries, supporting friends through depression, balancing creative pursuits with fitness routines, and nutrition tips for refueling between competition events. 00:00 Introduction and Episode Overview 02:38 Question 1: Training for a Selection Course 08:33 Question 2: Maintaining Muscle During Recovery 13:31 Thanks to our Sponso
[ 💪🏼 ] Moving Society from Sickness to Wellness to Fitness
❤️ Weekly Newsletter & the Chase Club We answer a listener's question on how society can collectively pursue better health. We delve into the sickness-wellness-fitness continuum popularized by CrossFit, discuss the importance of bravery, and explore schools' role in creating a healthier world. We also examine the significant impact of big food, big soda, and big pharma on public health and consider how individual efforts and systemic changes can help move people from sickness to wellness and, ul
[ 💭 ] 5 Characteristics of High Performers
❤️ Weekly Newsletter & Premium Subscription We’re talking about five characteristics of high performers, exploring concepts such as having a ridiculous work ethic, staying accountable, prioritizing what's important now, taking ownership, and initiating above and beyond expectations. We share insights and anecdotes from renowned high achievers, including athletes and business leaders, to illustrate how these traits drive exceptional performance and success. 00:00 Introduction and Welcome 00:28 Ov
[ 💭 ] The Simplest Recipe for Success: Show Up & Don't Complain
❤️ Weekly Newsletter & the Chase Club We're talking about the simplest yet most powerful recipe for success: showing up and not complaining. We discuss how being present and maintaining a positive mindset can significantly impact various aspects of life, from fitness and relationships to professional endeavors. 00:00 Welcome to Chasing Excellence 01:06 Join the Chase Club and Book Club Updates 02:01 Moments of Joy: Running and Rucking 05:30 Thanks to our Sponsors: OneSkin, Notion, & LMNT 08:27 T
[ 🏃 ] 6 Questions About Kids & Training
🤙🏼 Weekly Newsletter & the Chase Club Empowering Kids in Sports: Listener Questions We’re taking listener questions that revolve around helping kids with fitness, sports, and training. Topics include the best activities for improving strength and movement patterns, the right approach to balancing sports participation for young athletes, the importance of focusing on fun and inclusion in youth sports, effective training methods, and how to appropriately introduce weights to kids. Alongside prac
[ 💪🏼 ] A Comprehensive Guide to Achieving World-Class Health
❤️ Weekly Newsletter & Chase Club Subscription We delve into one of our favorite discussions: the 100 Words of Health, inspired by CrossFit's 100 Words of Fitness. Our conversation explores the principles behind these words, emphasizing the importance of environment, intentionality, passion, challenges, and various health factors like nutrition, sleep, and connections. We discuss the significance of recognizing health as a mix of choices and luck while focusing on what can be controlled. We also
[ 🏃🏽♂️ ] Adding Strength to CrossFit, Getting Muscle Ups, and Overcoming Rhabdo
👋 Weekly Newsletter & Premium Subscription We dive into listener questions about the five factors of health, focusing on the MOVE category. We discuss improving muscle-ups, taking precautions against rhabdomyolysis, optimizing workouts in small CrossFit gyms, and prioritizing strength training as we age. TIMESTAMPS: 00:00 Introduction and Welcome 02:00 Question 1: Tips for Chest to Bar Pull-Ups and Muscle-Ups 06:47 Question 2: Dealing with Rhabdo and Rebuilding Confidence 13:52 Thanks to our Sp
[ 🍽️ ] The 2 Questions to Ask Before Changing Your Diet
We’re revisiting a past discussion that focused on the basics of simplifying nutrition. We explore the two primary considerations for creating a nutrition plan: understanding personal goals and determining one's eating style. We discuss three essential buckets of nutrition—quality, quantity, and macronutrient balance—and how they align with different health and performance objectives. 00:00 Introduction and Episode Overview 02:29 Recommendation: Celebrating Your Wins 06:58 Thanks to our sponsors
[ 🏃🏽♂️ ] A Masterclass On Training Alone Effectively
We’re exploring how to train alone effectively by breaking down four key elements: self-discipline, necessary equipment, having a structured plan, and moving with proper technique. 00:00 Introduction and Welcome 01:02 Listener Shoutouts 02:38 Topic Introduction: Training Alone Effectively 04:16 Key 1: Self-Discipline 11:15 Key 2: Necessary Equipment 19:15 Barbells vs. Dumbbells: Finding the Sweet Spot 20:08 Strength Training: Maximizing Variety and Gains 21:59 Conditioning and Consistency: The K
[ 💭 ] How to Focus Less on the Goal & More on the Process
We’re revisiting a conversation from March 2023 about the ten pillars of trusting the process. These pillars, originally created for elite athletes, are just as applicable to anyone pursuing meaningful goals. We explore each pillar in depth, covering topics like defining success for ourselves, maintaining perspective, maximizing our time, and cultivating curiosity. ❤️ Weekly Newsletter & Premium Subscription THANKS TO OUR SPONSORS 🔗 OneSkin offers a scientifically proven skincare solution targe
[ 🎒 ] AMQAP20: Cultivating Grit, Extra Work in the Gym, Healthy Lunches, & More
We jump into a bunch of listener questions spanning our five factors of health - nutrition, exercise, mindset, connection, and recovery. For long time listeners, this is our updated 2:00 Drill! From debating the risks and benefits of extra skill work after CrossFit classes, to cultivating grit in athletes and children, to practical tips for packing healthy lunches, we aim to provide helpful insights to empower you on your health journey. We also discuss the power of journaling and share some of
[ 💪🏼 ] 20 Game-Changing Tactics to Optimize Your Health
We’re diving into the practical, actionable steps you can take to optimize your health and performance across our 5 Factors of Health (movement, recovery, nutrition, mindset, and connection). We share our top four tactics for each category, providing you with a comprehensive roadmap to upgrade your daily habits and routines. From combining strength training and cardio to prioritizing sleep and recovery, eating a balanced diet rich in whole foods, cultivating a growth mindset, and nurturing meani
[ 💪🏼 ] 4 Simple Steps to Sustainable Weight Loss Success
In this episode, we talk about the findings of the National Weight Control Registry, an extensive study that has tracked over 10,000 individuals who have achieved significant and sustained weight loss. We explore four key habits that have emerged as common threads among those who have successfully maintained their weight loss over an extended period. ❤️ Weekly Newsletter & Premium Subscription THANKS TO OUR SPONSORS 🔗 Experience the ultimate in sleep comfort with Cozy Earth’s luxurious bedding
[ 🤟🏼 ] Maslow’s Hierarchy, Dating Challenges, & Combining Therapy & CrossFit
In this episode, we dive into some thought-provoking listener questions about major life decisions, relationships, and mental health. From weighing the importance of family connections versus career opportunities when considering a move, to the challenges of dating in midlife, to the powerful combination of fitness and therapy, we explore these complex topics through the lens of Maslow's Hierarchy of Needs and the latest research on exercise and mental well-being. Join us as we discuss the impor
[ 💭 ] Strategies for More Meaningful Downtime
In this episode, we dive into a listener question about how to better use our downtime in the evenings when energy and focus are low, especially if we want to avoid mindlessly watching TV and instead do things that move us closer to our goals. We explore strategies for gradually improving habits, making the most of those precious first and last hours of the day, and navigating a world filled with distractions vying for our attention. Join us as we discuss the importance of awareness and intentio
[ 🛌 ] 4 Principles for Maximizing Recovery & Performance
We’re getting into the crucial topic of recovery and discussing four common ways people tend to undermine their own recovery process. We explore the importance of understanding why recovery is necessary, the different types of stress and stimuli that training places on the body, and how the time needed for recovery can be flexible based on our proactive approach. Lastly, we emphasize the interdependence of all five factors - training, nutrition, sleep, mindset, and relationships - in optimizing
[ 💭 ] Taking Challenges Lightly & Other Lessons from Bruce Lee
We’re diving into the profound wisdom of Bruce Lee, a renowned martial artist, philosopher, and actor. We've curated three thought-provoking quotes from his interviews, and these quotes serve as catalysts for our discussion. Through his words, we explore themes of self-awareness, resilience, and the art of navigating life's challenges with grace and presence. ❤️ Weekly Newsletter & Premium Subscription THANKS TO OUR SPONSORS 🔗 LUMEN is a handheld device that measures your metabolism through you
[ 🤟🏼 ] 7 Strategies for Raising Happy, Healthy Kids
❤️ Weekly Newsletter & Premium Subscription In this episode, we revisit a conversation from our archives, originally released in 2018. It's a discussion about parenting tactics and strategies, covering topics like building grit, developing a growth mindset, balancing vulnerability with complaining, and more. THANKS TO OUR SPONSORS 🔗 A legendary and durable vehicle that combines modern design with a rich history, the Defender family of vehicles offers exceptional capability, robust materials, an
[ 🏃🏽♂️ ] Vacation WODs, Fitness After Burnout, & Ultra Training in a CrossFit Box
❤️ Weekly Newsletter & Premium Subscription We’re diving into our MOVE category this week, exploring the art of crafting an effective exercise routine while on vacation, striking a balance between physical demands and mental rejuvenation. Additionally, we navigate the intricate path of reintegrating training into one's lifestyle after a period of burnout, offering insights on how to approach this delicate transition with wisdom and care. Finally, we examine the unique challenges faced by enduran
[ 💭 ] Mindset Challenges in Marriage & The Real Meaning of "Happy”
❤️ Weekly Newsletter & Premium Subscription This week, we dive into two listener questions that tackle the complexities of mindset and personal growth. First, we explore the challenges of navigating a relationship with a spouse who has developed a victim mindset over the years, offering insights on how to gently initiate a journey towards a more empowering perspective. Then, we dissect the nuances of the "happy" trait within the "humble, hungry, and happy" framework, contrasting it with the "sma
[ 💪🏼 ] Our 5 Factors Health Stacks
❤️ Weekly Newsletter & Premium Subscription Starting this week, we're kicking off a fresh chapter of the show, revamping our format to bring you more frequent and concise discussions. We'll delve into thought-provoking topics, revive some beloved segments from the past, and introduce new elements to keep things exciting. This week, we explore the concept of a "health stack" – a collection of tools, resources, and practices that collectively contribute to overall well-being. THANKS TO OUR SPONSOR
The Diversification of Motivation, Pursuing a Meaningful Life, Fitter Friendships, & More
This week, we’re tackling listener questions on solving double under problems, supporting a partner's fitness journey, and navigating challenges as a woman in a male-dominated workplace. We then explore the concept of finding purpose later in life, discussing the meaning of life, the pursuit of happiness, and the importance of taking responsibility for our own fulfillment. Finally, we share a snippet from a conversation about building stronger friendships, emphasizing the value of structured dis
The Value of the CrossFit Open, CNS vs. Muscular Fatigue, & More - w Cole Sager
We're joined by our good friend Cole Sager to tackle some of your questions this week! We start by discussing whether Masters athletes, particularly women, can continue to lift heavy and compete in CrossFit well into their sixties, and how to navigate that intelligently. We then dive into the differences between central nervous system fatigue and muscular fatigue, exploring how to identify and address each. Our Workout this week is the value of the CrossFit Open for non-competitive CrossFitters
2 Big Takeaways from Reading “The Ideal Team Player” (Book Club #1)
In this episode, we delve into the concept of being an ideal team player, exploring the three virtues of humility, hunger, and people smarts as outlined in Patrick Lencioni's book of the same name. We examine how these qualities extend beyond the workplace and into our daily lives, fostering better relationships and a more fulfilling existence. Finally, we discuss the role of insecurity as a barrier to embracing these virtues and the importance of seeking feedback for personal growth. ❤️ Weekly
The Mindset Continuum, Levels of Leadership, Playing in Streams, & More
This week, we're diving deep into one of our foundational frameworks, exploring what we've previously referred to as the "hierarchy of mindset" but are now reframing as the "mindset continuum." We unpack the reasoning behind this shift in terminology and take a closer look at the different stages that comprise this continuum, from the victim mindset to the pinnacle of mental fitness: the competitor mindset. Along the way, we'll offer practical insights and actionable strategies for recognizing w
Raising the 5 Factor Family, Modeling Healthy Behavior, & More - w Heather Bergeron
Something different this week. Ben was joined by his wife Heather for a talk they gave at CrossFit New England sharing insights and practical strategies for incorporating the 5 Factors into our daily lives. They emphasize the importance of leading by example, creating awareness, and fostering a supportive environment for ourselves and our families. Additionally, they provide valuable advice on how to effectively communicate these principles to our children, ensuring that the next generation embr
Creating Emotional Maturity, Having Hard Conversations, Scaling Push-Ups, & More
We’re talking about the concept of regulating emotions this week, exploring different strategies to take ownership and control over them. We start the episode, though, by addressing listener questions on scaling pushups, finding the balance between losing body fat and building muscle, and setting boundaries with family members. Our workout segment dives deep into the principles of emotional maturity, discussing the importance of experiencing the right emotions at the right time and to the right
Defeating Health Anxiety, Nutrition for Teen Athletes, & More - with EC Synkowski
This week, we dive into how to avoid health anxiety and obsession with EC Synkowski. We explore the challenges of balancing health guidelines and principles without letting them consume our lives. With questions from listeners Jeremiah and Jeremy, we discuss the fine line between being mindful of our health and becoming overly fixated on every detail. ❤️ Weekly Newsletter & Premium Subscription THANKS TO OUR SPONSORS 🔗 Shopify 🔗 OneSkin [code: EXCELLENCE] 🔗 Hatch 🔗 Cozy Earth [code: EXCELL
First Principles of the 5 Factors, Being an Asset, Living a Meaningful Life, & More
In this episode, we delve into one of the foundational frameworks that underpins our entire approach to living a life of excellence – the five factors of health. We revisit the first principles of each factor: moving our bodies frequently, nourishing ourselves with real foods, fostering a mindset of curiosity over judgment, prioritizing restorative sleep, and surrounding ourselves with supportive communities. Through our discussion, we aim to reinforce the importance of mastering these fundament
The Power of Adversity, Risk and Reward, & More (RoxLyfe Podcast Replay)
We’re sharing a conversation Ben had recently with the RoxLyfe podcast. He & Greg talk about the evolution of Ben’s approach to mindset, from a focus on positivity to realism and the warrior's mindset. They talk about how adversity can be a powerful catalyst for personal and professional growth and uncover the significance of calculated risks in athletic performance and its role in achieving greatness. ❤️ Weekly Newsletter & Premium Subscription THANKS TO OUR SPONSORS 🔗 OneSkin [code: EXCELLE
Waiting for the Right Wave, Manufacturing Challenges, Our New Book Club, & More
This week, we’ve listener questions about the benefits and best practices of caffeine intake, modifications for double unders, and grappling with dyslexia and the importance of finding the right learning environment. Our main conversation is one about overcoming frustration and maintaining forward momentum in entrepreneurship and life. We’re also announcing the first book in our new Book Club. ❤️ Weekly Newsletter & Premium Subscription THANKS TO OUR SPONSORS 🔗 Momentous [code: EXCELLENCE] 🔗 L
The Two Paths of Opening a CrossFit Gym Today, GPS Cues, & More - with Max Isaak
We’re joined by CrossFit TILT co-owner Max Isaak this week for a coaching and gym ownership-focused episode. We talk about coaching techniques in the world of CrossFit, discuss the balance between training and coaching, and the challenges of opening a CrossFit affiliate. We also explore the dynamics of programming in EMOMs and Tabatas and the importance of preparation before launching into intense workouts. From the intricacies of CrossFit coaching to the excitement of high-intensity workouts,
Insights into Elite Level Coaching, The Uniqueness of CrossFit, & More (Talk4 Replay)
We’re sharing a convo Ben had recently with Louis of the Talk4 Podcast. They explore Ben’s transition from personal trainer to elite level coach, shedding light on the psychological aspects of fitness and the importance of decision-making. They also discuss the evolution and impact of CrossFit, its unique approach to fitness, and how it has revolutionized the fitness space. ❤️ Subscribe to our weekly newsletter THANKS TO OUR SPONSORS 🔗 Hatch 🔗 Momentous [code: EXCELLENCE] 🔗 The Perfect Jean
The Most Valuable Framework, Assessing Mobility, Apologizing to Your Kids, & More
In this episode, we’re revisiting our three guiding principles: Awareness, Intention, and Action. We explore how these principles can be implemented in everyday life, transforming complex concepts into simple, actionable steps. We’ve also got listener questions about improving the overhead squat, ideal body fat percentages, and how to know if surgery is the right decision. ❤️ Subscribe to our weekly newsletter THANKS TO OUR SPONSORS 🔗 Factor Meals [code: EXCELLENCE50] 🔗 Neurohacker [code: EXC
Resetting PRs, Workout Anxiety, Hypertrophy Training, & More
This week, we're diving into a variety of topics that touch on all aspects of fitness. We tackle your questions about supplementing CrossFit with hypertrophy training, the role of protein supplementation in a clean diet, and how to recover effectively after an intense travel day. We also discuss the concept of “resetting” personal records as we go through different stages in life. ❤️ Subscribe to our weekly newsletter THANKS TO OUR SPONSORS 🔗 LMNT 🔗 Cozy Earth [code: EXCELLENCE] 🔗 Momentous
Measuring Career Success, The Symptoms of Overtraining, Weightlifting for Longevity, & More
We answer your questions about balancing weightlifting with running, getting enough protein as a vegetarian, and figuring out if over-training is affecting your sleep. We also tackle a big, open-ended question: How do you know when you've "made it" in your career? Finally, we give you permission to do something you should be doing but aren't yet. ❤️ Subscribe to our weekly newsletter THANKS TO OUR SPONSORS 🔗 Shopify [code: EXCELLENCE] 🔗 OneSkin [code: EXCELLENCE] 🔗 CompTrain 🔗 Hatch ABOUT
Mastering the Five P’s of Decision-Making, the CrossFit L1, Handling Rep Shavers, & More
This week, we talk about the importance of integrity in the gym and share some of our strategies for faster recovery after intense physical activity. We also revisit one of our original decision-making frameworks, and close out with a chat about focus and flow. ❤️ Subscribe to our weekly newsletter THANKS TO OUR SPONSORS 🔗 Notion 🔗 Momentous [code: EXCELLENCE] 🔗 LMNT ABOUT THE SHOW Every Tuesday, we answer listener questions about health, fitness, fulfillment, and what it takes to chase what
Helping Who We Can Help, Navigating Negativity, Sunday Runday, & More
We’re diving into the importance of maintaining endurance while doing CrossFit, the balance between promoting health and allowing indulgences and managing the emotional journey of job hunting. We also answer a listener's question about how to navigate long-time friendships as people change. To end the episode, we share some of our recent favorite books, podcasts, movies, and activities. ❤️ Subscribe to our weekly newsletter THANKS TO OUR SPONSORS 🔗 Mando [code: EXCELLENCE] 🔗 Factor Meals [cod
A Realist’s Approach to Health, Lessons from Elite Athletes, & More (Food, We Need to Talk Replay)
We’re sharing a conversation Ben had recently with the folks at the Food, We Need to Talk podcast. They delve into how elite athletes can teach us valuable lessons that can be applied to our everyday lives, the five foundational behaviors that contribute to optimal health and performance, and how to overcome obstacles and cultivate a growth mindset ❤️ Subscribe to our weekly newsletter THANKS TO OUR SPONSORS 🔗 Chirp [code: EXCELLENCE] 🔗 Momentous [code: EXCELLENCE] ABOUT THE SHOW Every Tuesd
The State of CrossFit Affiliates, Getting Your Mom to Seek Therapy, Assessing Recovery, & More
We’re answering your questions about the current state of the CrossFit affiliate space, discuss training strategies for demanding jobs, and tackle the importance of vulnerability in relationships. ❤️ Subscribe to our weekly newsletter THANKS TO OUR SPONSORS 🔗 LMNT 🔗 OneSkin [code: EXCELLENCE] 🔗 CozyEarth [code: EXCELLENCE] 🔗 Notion ABOUT THE SHOW Every Tuesday, we answer listener questions about health, fitness, fulfillment, and what it takes to chase what truly matters. ABOUT US 📍 Ben Ber
Must-Do Daily Actions, Building Discipline, & More (Top Episode of 2023)
In this episode, we’re revisiting the top episode of 2023 and exploring the power of daily actions in pursuing a fulfilling life, the significance of nasal breathing during intense workouts, strategies for cultivating discipline, and the daily actions that will strengthen the 5 factors of health. ❤️ Subscribe to our weekly newsletter THANKS TO OUR SPONSORS 🔗 LMNT 🔗 Factor Meals [code: excellence50] 🔗 Neurohacker [code: EXCELLENCE] 🔗 Lectric eBikes ABOUT THE SHOW Every Tuesday, we answer lis
The Power of Influence, Bionic Shoulders, Leadership in the Midst of Bureaucracy, & More
We’re talking about how to navigate the influence of others on our kids’ habits and actions, plus listener questions about strengthening shoulders, improving ankle mobility, and how to be a transformational leader inside the military. ❤️ Subscribe to our weekly newsletter THANKS TO OUR SPONSORS 🔗 Momentous [code: EXCELLENCE] 🔗 Neurohacker [code: EXCELLENCE] 🔗 Chirp [code: EXCELLENCE] 🔗 CompTrain ABOUT THE SHOW Every Tuesday, we answer listener questions about health, fitness, fulfillment, a
Climbing the Second Mountain, the Power of Breathwork, What We’re Proud Of, & More
We’re exploring the importance of maintaining a well-rounded approach to health, the impact of muscle mass on long-term well-being, and strategies for navigating the challenges of Halloween candy indulgence. We’re also talking about ambition, complacency, and climbing the second mountain. 🔗 Subscribe to the CE Weekly Newsletter THANKS TO OUR SPONSORS 🔗 Notion 🔗 Shopify [code: EXCELLENCE] 🔗 Chirp [code: EXCELLENCE] 🔗 OneSkin [code: EXCELLENCE] ABOUT THE SHOW Every Tuesday, we answer listene
Active Recovery, Soreness vs Pain, Wim Hoff, & More (Benchmark)
We’re diving into the archives this week for a conversation we had in 2019 on the topic of recovery. We explore its importance and give a bunch of strategies for optimizing it. Expect to Learn: The distinction between soreness and pain The benefits of self-myofascial release How active recovery exercises can enhance recovery Strategies for optimizing the recovery process The role of recovery in maximizing performance ❤️ Subscribe to the CE Weekly Newsletter THANKS TO OUR SPONSORS 🔗 OneSkin [c
Passion vs Obsession, a Plan for Getting Pull-Ups, the Real Definition of Competition, & More
We’re examining the challenge of maintaining our priorities and values when facing criticism from those close to us who may not fully understand our lifestyle choices. We’re also answering questions from listeners looking for guidance on topics like achieving fitness goals and improving recovery practices. Expect to Learn: Concrete steps to set and achieve a goal like weight loss or increasing pull-ups Simple yet effective at-home recovery methods How to have constructive conversations when val
Underestimating Decades, Embracing the New Year, Negative Visualization, & More
As we reflect on the year coming to a close and look ahead to the new one, we explore the importance of finding stillness amidst adversities and embracing discomfort as a catalyst for growth. Expect to Learn: The concept of negative visualization and its application beyond sports How to develop resilience in the face of overwhelming challenges Strategies for reframing situations and letting go of resistance The power of awareness in navigating triggers and maintaining inner peace Practical tips
CrossFit’s Universality, Movement Snacks, Rethinking Group Classes, & More
This week, we discuss the importance of consistent training, finding balance in life, managing tendonitis and arthritis, maintaining health during stressful times, and how Ben is rethinking the business model of the CrossFit gym. Expect to Learn: The role of consistent training in personal well-being Strategies for prioritizing family and fitness Tips for managing tendonitis and arthritis in CrossFit Techniques for maintaining health during stressful periods ❤️ Subscribe to the CE Weekly Newsl
10 Challenges of Modern Life, Staying in Our Lane, Lab Grown Meat, & More
We’re the impact of working in offices for long hours, the potential benefits and risks of lab-grown meat, and not taking criticism from those we wouldn't seek advice from. Expect to Learn: ✦ The impact of long office hours on our well-being ✦ The potential benefits and drawbacks of lab-grown meat ✦ The importance of considering the source of criticism ✦ The limitations of human beings in our modern world ✦ The significance of not settling for complacency 🔗 Subscribe to the CE Weekly Newsletter
Decoding Stoicism, The 5 Factors Business Model, Dealing with Lingering Emotions, & More
We're exploring stoicism, conscious leadership, and the significance of fully experiencing emotions this week. We're also answering your questions about body weight and performance, along with what to do about the lasting effects of emotional responses after the triggering situation has concluded. Expect to Learn The correlation between body weight and performance Strategies for handling lingering emotional responses Insights from the "15 Commitments of Conscious Leadership" The true meaning of
Turning the Page, Embracing the Next Challenge, & More [Mindset Advantage Replay]
This week, we have a chat Ben had recently on the Mindset Advantage podcast hosted by DJ Hillier. In it, they discuss 15 lessons learned over Ben’s 15 years of high-level coaching. Expect to Learn: How to turn the page and focus on the next event or challenge The importance of tuning out distractions and ignoring external noise Why you need to cultivate the right mindset to maximize performance and minimize self-sabotage How to practice being non-judgmental and present-focused THANKS TO OUR S
Mental Toughness for Kids, Taking it Easy in the Gym, Asking for What You Want, & More
This week, we’re answering listener questions about snacking healthier, starting a career in fitness, and teaching mental toughness to kids. We wrap the episode up with a new Cool Down, where we give you permission to (perhaps) do the thing you know you should be doing, but aren’t. The questions we’re answering this week: 1️⃣ From Aidan: Do you have any suggestions for healthy and clean snacks? 2️⃣ from Kevin: I think I want to pursue a career in fitness, but I'm struggling with how to start whi
Wanting Your Spouse to Win, Yoga for CrossFitters, Keeping Teens Active, & More
This week, we’re talking yoga for CrossFitters, getting teenagers to move more and look at screens less, balancing life with your spouse, and more. Specific questions we’re answering: 1️⃣ How can I attract more CrossFit athletes to try my beginner-friendly yoga class and benefit from the mobility training it offers? 2️⃣ Should I have a conversation with our daycare provider about not giving highly processed foods to my kids, or should I just continue to feed them top-notch foods outside of dayca
Evolving the Fulfillment Framework, the 5 Factors for Kids, Blue Zones, & More
The questions we’re answering this week: 📍 How can I improve my training to achieve better progress and keep up with the competition, considering my busy lifestyle as a self-employed PT and lack of easy access to a CrossFit box? 📍 Has the Fulfillment Framework process evolved for you and Ben since you first talked about it 2 years ago, including the macro-to-micro approach to goal setting and checking off 20-25 items daily as part of your routine? 📍 How can athletes, whether amateur or profes
Over-Scheduling Kids, The Hoax of Date Night, Derailing Good Habits, & More
In this episode, we answer listener questions about working on weaknesses, combating habits derailing progress, and deepening connections with significant others. We also share personal experiences and advice on balancing pushing kids without over-scheduling, reflecting on legacy, and prioritizing meaningful moments. Specific questions we’re answering: 📍 How do you maintain good habits and routines when struggling with depression? 📍 How can you make others understand the importance of reconnec
Work/Life Balance, Coaching Complex Movements, Celebrating Joy, & More
The questions we’re answering this week: 📍 How do you advise introducing complex movements like the split jerk to people new to fitness and give them proper progressions, especially when trainers may be teaching them without proper mechanics? 📍 What is the best way to reach a protein goal of 160g while staying within a fat goal when tracking macros to lose weight? 📍 How can I address the priorities as a couple when planning a massive wedding that holds significance for my fiance and her famil
Building Financial Independence, Making Burpees Suck Less, Snap Judgements, & More
The questions we’re answering this week: 📍 How can I increase my stamina for doing burpees during workouts? 📍 How can I avoid making snap judgments towards people? 📍 Should I wait until my baby can sleep longer stretches before getting back to CrossFit? 📍 How can I balance feeling unhappy with my career and wanting to make a change with being a financial provider for my family? THANKS TO OUR SPONSORS: Ice Barrel: https://icebarrel.com (use code: EXCELLENCE) Momentous: https://livemomentous.c
Prison CrossFit, How to Create Perspective, The Happy List, & More
We're answering three of your questions this week: 📍 Can a CrossFit athlete's performance become worse due to running, and if so, how much running is too much? 📍 Why is it important to stay informed about the news and politics, even if it can be seen as mostly entertainment and outside of our control? 📍 How can one build a relationship with oneself after spending many years focused on being who everyone else wanted them to be, especially after a divorce and at a young age? PLUS: 📍 We're talk
Understanding the Goal of the Goal, 2023 Games Recap, Master’s Training, & More
We're talking through 4 listener questions this week: 📍 As an aging CrossFit athlete, are there resources available to help me push myself to be better while ensuring that I am doing so safely, especially when it comes to knowing when to push through an injury and how to monitor my heart rate effectively? 📍 How can you determine the appropriate food intake to support exercise without promoting fat gain? 📍 As a firefighter working 48-hour shifts and living in a different time zone, should
Avoiding CrossFit Injuries, The Purpose of the Gym, Using AI, & More
This week, we discuss making strategic long-term decisions, embracing challenges, and prioritizing long-term goals. We emphasize the importance of structuring a training plan that prioritizes function and progress without causing injury, as well as the benefits of functional movements in CrossFit for maintaining strength and mobility as we age. Additionally, we’re talking about the challenges of being an affiliate owner and parenting. Expect to learn: The optimal training schedule for most peop
Benchmark: Improving Competitive Performance, Embracing Adversity, Staying Relaxed, & More
In our last Benchmark of the summer, we’re throwing it back to August of 2018 and a conversation about how to be more competitive in the sport of CrossFit. Topics include getting better at muscle-ups, tips for improving your double unders, and Ben’s best advice for athletes who don't have a coach. =========== OUR SPONSORS: =========== 🔗 Lifeforce 🔗 Momentous (code: excellence) 🔗 Betterhelp =========== GET A QUESTION IN THE QUEUE: =========== 🔗
Sharing the Vision, Recovery Drinks, Favorite Games Events (So Far), & More
This week, we’re discussing whether pursuing excellence is selfish, the point of health, playing infinite games, and much more. =========== EXPECT TO LEARN =========== 📍 Whether we need to worry about recovery drinks 📍 The difference between (and value of) stretching, mobility work, and yoga 📍 Why how you read a book affects what you get out of the book 📍 Some recommended reading for parents 📍 Ben’s favorite CrossFit Games events (so far) =========== OUR SPONSORS =========== 🔗 Lifeforce �
Benchmark: The 5 P’s of Decision Making, Higher-Level Thinking, Choice Reduction, & More
In this episode, first published in November of 2019, we take a 10'000 foot view of how to make better decisions, discussing how to factor in our principles, priorities, & purpose to make sure our lives are headed in the right direction. =========== OUR SPONSORS: =========== 🔗 LMNT 🔗 Eight Sleep 🔗 Policygenius =========== GET A QUESTION IN THE QUEUE: =========== 🔗 Send Patrick a DM with your Five Factors questions! =========== ABOUT US: =========== 📍 Ben Bergeron is a best-selling author,
Majoring in the Minors, Prioritizing Health, Favorite CF Games Memories, & More
This week, we’re talking about how the 5 Factors of Health look across the spectrum of Sick, Well, and Fit, why we want to make sure we don’t let ourselves get distracted in our pursuit of health, and much more. Also: listener questions about wall walks, charting your own path in life, feeding kids, and athletes who no-rep themselves to the top of the leaderboard. =========== OUR SPONSORS: =========== 🔗 BetterHelp.com (code EXCELLENCE) 🔗 Lifeforce 🔗 OneSkin.co (code EXCELLENCE) ===========
Majoring in the Minors, Prioritizing Health, Favorite CF Games Memories, & More
This week, we’re talking about how the 5 Factors of Health looks across the spectrum of Sick, Well, and Fit, why we want to make sure we don’t let ourselves get distracted in our pursuit of health, and much more. Also: listener questions about about wall walks, charting your own path in life, feeding kids, and athletes who no-rep themselves to the top of the leaderboard. =========== OUR SPONSORS: =========== 🔗 BetterHelp.com (code EXCELLENCE) 🔗 Lifeforce 🔗 OneSkin.co (code EXCELLENCE) ======
Benchmark: The Ingredients of Happiness, Giving Time, Prioritizing Relationships, & More
In this episode first published in April of 2017, we talk about why happiness doesn't live on the other side of achievement, gratitude, & why relationships matter more than money. =========== OUR SPONSORS: =========== 🔗 LMNT 🔗 Eight Sleep =========== GET A QUESTION IN THE QUEUE: =========== 🔗 Send Patrick a DM with your Five Factors questions! =========== ABOUT US: =========== 📍 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. Find him
Changing Your Environment, Five Second Hugs, Male Friendships, and More
What do we do when we find ourselves working a job with people who don’t align with the healthy, meaningful life we want to lead? That’s the listener question we’re answering this week, talking about how to measure the strength of our relationships, why it’s so hard to prioritize, the importance of balance, and more. =========== EXPECT TO LEARN =========== 📍 If focusing on fitness now (eventually) leads to health issues later in life 📍 The difference between the coach and the critic in our mi
Benchmark: Putting Your Ladder Against the Right Wall, the Fulfillment Framework, & More
In this episode, first published in September of 2021, we talk about putting our ladders up against the right walls and about the system Ben uses to chase fulfillment, accomplish big goals, and stay focused every day. =========== OUR SPONSORS: =========== 🔗 LMNT 🔗 Eight Sleep =========== GET A QUESTION IN THE QUEUE: =========== 🔗 Send Patrick a DM with your Five Factors questions! =========== ABOUT US: =========== 📍 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions
Competing Too Much, Hijacking Conversations, Living on Autopilot, Walking 300k Steps, & More - with Cole Sager
Cole Sager joins us as he’s preparing for his 10th straight CrossFit Games appearance to answer listener questions about how to know if you’re competing too much, how to stop hijacking conversations, what it looks like to live on autopilot, and much more. ========= EXPECT TO LEARN: ========= 📍 How and why Cole and Ben first started working together 📍 When competing too much might do more damage than good 📍 What parasympathetic lash-back is, and why you want to be careful of it 📍 What Cole’
Last Year Coaching CrossFit Games Athletes
Ben recently announced that this will be his last year coaching elite athletes to pursue success at the CrossFit Games. We talk this week about why, the future of CompTrain, the three elements of resilience, and much more. ========= EXPECT TO LEARN: ========= 📍 How to build an equipment-free, CrossFit-inspired workout program 📍 What to do when you realize you’ve been triggered but can’t get past it 📍 Whether CrossFit’s original nutrition prescription is still relevant 📍 Why the most importa
Achieving Hard to Measure Goals
Chasing objective, easy-to-measure goals are one thing. But chasing subjective, hard-to-measure ones are another thing altogether. So, how do we get started making progress on things like improving our empathy or being a better spouse? That’s what we’re diving into this week. ========= EXPECT TO LEARN:========= 📍 How to training when your CrossFit gym cancels your favorite class 📍 Why the goal of mindset shouldn’t be indifference, but a lack of judgment 📍 How to wrangle life admin tasks that
Building a Buffer of Mental Fitness
We’re taking a listener question about helping our kids avoid some of the adversities of life and talking broadly about stimulus and response, being generation breakers, and why “what we do around here” is such a powerful force. =========== EXPECT TO LEARN: =========== 📍 How to improve our aerobic capacity 📍 Why your gym community can serve as a useful decisional filter 📍 How defaulting to simplicity is a powerful communication strategy 📍 The importance of awareness in rebuilding a relation
Is CrossFit in 2023 Watered Down?
We’re answering a listener question about whether CrossFit affiliates are offering a “watered down” version of CrossFit, and whether that’s a good thing if so. We’re talking about the CrossFit Games, standardization across gyms, Hyrox, and more. =========== EXPECT TO LEARN: =========== 📍 Whether our mobility work should be consistent or varied 📍 How to stop comparing yourself to your gym buddies 📍 Ben’s recommendations for bloodwork 📍 How to make time for yourself with young kids 📍 A strat
Living with Integrity and Finding Balance, w/ Julie Foucher
Should we sacrifice now for security later, forgo security later and enjoy now, or find a balance between the two? Friend-of-the-show Julie Foucher joins us to talk through that and listener questions about why she’s training now, how to handle rep shavers, and more. =========== EXPECT TO LEARN: =========== 📍 How hard it was for Julie to transition out of being a CrossFit Games athlete 📍 Why “feeling” fitter might be more important than chasing specific numbers 📍 What parasympathetic lash-b
Quick Set: The Bamboo Forest
In February of 2021, we released an episode called “Overcoming Excellence Fatigue.” It started with a question about how to exist inside the gap between where we are and where we want to be. Here’s a clip about how Ben thinks about that gap. ==========SUBSCRIBE ========== Apple Pods: tinyurl.com/3nu78tsh Spotify: tinyurl.com/ekhp3cce YouTube: tinyurl.com/9uktjdfs
Where to Learn More About the 5 Factors of Health
We talk about the five factors of health all the time, but what are the books, movies, and people we turn to to learn more about them? We’re giving you our list this week. ========== EXPECT TO LEARN: ========== 📍 The question to ask yourself before (or while) you’re watching the news 📍 How to combine CrossFit with seasonal outdoor pursuits 📍 Some strategies for eating clean when you’re days are packed 📍 How to recover, train, and eat while breastfeeding 📍 A surprising revelation Ben had re
Quick Set: The 101st Blow
Way back in October of 2020, the writer James Clear (author of the wildly successful “Atomic Habits”) joined us on the show. In this clip from that episode, we talk about the patience required to build the kinds of habits that have real impact. Watch the full episode here. =========== Subscribe: =========== Apple Pods: tinyurl.com/3nu78tsh Spotify: tinyurl.com/ekhp3cce YouTube: tinyurl.com/9uktjdfs
Handle Hard Better & Return to Center Faster
Life, business, and sport continually give us setbacks. How do we know when those setbacks mean we should quit or that we should put our head down and keep working? That’s the listener question we’re talking about this week. =========== EXPECT TO LEARN: =========== 📍 How often Ben uses chalk in the gym 📍 Fueling strategies for a 24-hour burpee challenge 📍 Tips for getting over performance anxiety 📍 Why the ultimate success might be peace of mind 📍 A strategy to fall asleep faster =========
Quick Set: The Difference Between Busy and Overwhelmed
Why is it so easy to get so busy? In this clip from a longer conversation Patrick had with the Digital Barbell podcast, he talks about some of the strategies he’s implemented to stay busy without getting overwhelmed. You can listen to the full conversation here. 📍 Subscribe: Apple Pods: tinyurl.com/3nu78tsh Spotify: tinyurl.com/ekhp3cce YouTube: tinyurl.com/9uktjdfs
Essential Behaviors to Build Durability, w/ the Starretts
Kelly and Juliet Starrett are world-class trainers and longtime leaders in the CrossFit space. They join us this week to talk about their newest book, Built to Move, which is a masterclass for all of us who want to continue to kick ass into our 90s. EXPECT TO LEARN: 📍 Why Kelly and Juliet wanted to write Built to Move 📍 What the 10 out of 10 Club is (and why we should want to get in it) 📍 How the book can be used as a roadmap for both coaches and athletes 📍 What “rewilding” the body means an
Quick Set: Take Ultimate Responsibility
In this clip from a longer episode from 2019, Ben and Patrick talk about responsibility, focus, and the need for all of us to better pay attention to the few things inside our control. Watch the full episode here. 📍 Subscribe: Apple Pods: tinyurl.com/3nu78tsh Spotify: tinyurl.com/ekhp3cce YouTube: tinyurl.com/9uktjdfs
Improve Your Adaptability
How can we increase the skill of adaptability? That’s the listener question we’re talking through this week, hitting on the reality of change, the role our ego and attitude plays, and what we can learn from Sesame Street. EXPECT TO LEARN: 📍 How to incorporate training for a half-marathon into CrossFit 📍 If there should be an upper limit on daily protein powder intake 📍 The shift in routine Ben has made to prioritize more sleep 📍 What to say to someone who complains too much 📍 The new 30-day
Quick Set: Stimulus → Thought → Emotion → Feeling
Here’s a clip from a conversation Ben had recently with Bryan from the Young & Alive Company. They talk about focus, distraction, the voice in our heads, and what we can learn from the Navy SEALs. Watch the full conversation here. 📍 Subscribe: Apple Pods: tinyurl.com/3nu78tsh Spotify: tinyurl.com/ekhp3cce YouTube: tinyurl.com/9uktjdfs
The Three Key Priorities, w/ Jon Gilson
How do you set priorities when so many things feel important? That’s our question; we’ve got our friend Jon Gilson here to help answer it. Also, your questions about Zone 2 training, doing work we don’t hate, and outgrowing friends. Learn more about Optimal Agency here. Thanks to our sponsors this week: LMNT | Caldera+Lab | UCAN EXPECT TO LEARN: 📍 What Zone 2 training is and whether CrossFitters need to prioritize it 📍 What to think about when balancing financial security and interesting work
Quick Set: Here Comes the Health Revolution
Here’s a clip from a conversation Ben had recently with James Geering of the Behind the Shield podcast. They chat about how to get the conversation moving in the right direction as it relates to health, manufactured stress, and how to be influential. Click here for the full episode. 📍 Subscribe: Apple Pods: tinyurl.com/3nu78tsh Spotify: tinyurl.com/ekhp3cce YouTube: tinyurl.com/9uktjdfs
Why We Prioritize the 5 Factors
In many ways, the 5 Factors of Health are as much a hedge against stress as a pursuit of performance and longevity. We unpack how stress manifests itself in the body and why it’s so important we are aware of it. EXPECT TO LEARN: 📍 How to think about weightlifting as you get older 📍 What you need to recognize as you make progress on losing a lot of weight 📍 Some suggestions for what to do if you find yourself getting sick a lot 📍 How to create balance when working from home 📍 Four books and
Quick Set: Our 3 Nutrition Challenges
Ben was recently on EC Synkowski’s podcast, The Consistency Project, talking about how CrossFit New England thinks about nutrition challenges. Here’s a segment of that episode where Ben discusses the 3 challenges that the gym currently runs. Click here to listen to their full convo. 📍 Subscribe: Apple Pods: tinyurl.com/3nu78tsh Spotify: tinyurl.com/ekhp3cce YouTube: tinyurl.com/9uktjdfs
The Problem of Nutrient Deficiency, w/ Chris Kresser
Chris Kresser is one of the most respected clinicians and educators in the fields of Functional Medicine and ancestral health and one of Ben’s go-to’s for all things nutrition. He joins us this week to talk about nutrient density, feeding kids, gut health, and a bunch more. EXPECT TO LEARN: 📍 The reasons Chris says eating a clean diet isn’t enough anymore 📍 Why our microbiome is so important to our overall health 📍 The various ways you can get a sense of your own gut health 📍 The benefits of
Quick Set: Dyslexia & the Sweet Spot of Learning
In this Quick Set from a previous episode, Ben shares his experience living with and dealing with dyslexia. For the full episode, search the feed for “What We’re Reading #02.” 📍 Subscribe to the show: Apple Pods: tinyurl.com/3nu78tsh Spotify: tinyurl.com/ekhp3cce YouTube: tinyurl.com/9uktjdfs
The 10 Pillars of Trusting the Process
We’re talking about what it means to “trust the process” this week, breaking down the 10 things we all need to keep in mind as we pursue our goals. Also, your questions about breath work, leadership, feeding kids, and more. EXPECT TO LEARN: 📍 Where F45 may fall short in comparison to CrossFit 📍 Why awareness is the most important step of making things better 📍 The reason why Ben switched his breathwork practice 📍 Why leadership is the hardest job in the world 📍 How the steps we take toward
Ask Yourself These 6 Big Questions
How do you define success? What impact do you want to have? What problem are you trying to solve? Just a few of the big questions we’re talking about and through this week. We’re also cooking up a new monthly challenge, so stay tuned til the end! EXPECT TO LEARN: 📍 What “overload” looks like in the gym, and when you should use it 📍 What to consider if you’re not losing the weight you think you should be 📍 The first big goal in getting back from an injury 📍 Why we can always have more compass
Calling Yourself Out When Things Aren’t Working, w/ EC Synkowski
Friend-of-the-show EC Synkowski joins us this week to answer your questions about training for a 500lb deadlift into a sub-5:00 mile test, back injuries, and whether CrossFitters should try to work out during multi-day fasts. EXPECT TO LEARN: 📍 EC’s woo-woo moment that helped her tackle her long-time back problems 📍 EC’s first big question to ask about fasting 📍 Ben’s prescription for a weak back 📍 What to focus on when selling transformational coaching services 📍 The core memories that got
Kick Ass ‘Til You Kick the Bucket, w/ Steven Kotler
Steven Kotler is expert on flow. He joins us to talk about why it’s important to develop multiple pathways to flow, why our mindset around aging needs a major rewrite, and the surprising correlation to lifelong confidence. EXPECT TO LEARN: 📍 What flow is and why it’s so important 📍 Why dynamic motion training is essential 📍 What it means to “get geezered” 📍 Why stability equals confidence 📍 The protocol for peak performance aging Big thank to our sponsors: Miracle Made | BetterHelp | Blinki
Developing Elite Levels of Skills, Strength, and Stamina
Introducing the CompTrain 3x3, where Ben answers your questions about the pursuit of elite athletic performance and mental toughness. This week, we’ve got 10 questions from the first 6 episodes of that show to give you a taste. Find the show on YouTube Learn more about our sponsors: Blinkist | LMNT EXPECT TO LEARN: 📍 When to know if self-induced pressure is a good thing 📍 How the male/female calorie ratios on the bike or rower were calculated 📍 How to know if you’re a “competitor” 📍 The most
Daily Actions to Build the Five Factors of Health
We’re talking about the actions to take (nearly) every day to balance the five factors of health. We’re also answering questions about red light therapy, cutting people out of our lives, and nasal breathing during CrossFit. EXPECT TO LEARN: 📍 The usefulness of nasal breathing during hard CrossFit workouts 📍 Why meditation and breath work are hard habits to stick to 📍 Some tips on eating well while in big cities 📍 Why the people you spend the most time with matter so much 📍 Some recent recom
Every Element of Existence is a Gift
We get philosophical this week, discussing a way to think about the purpose of suffering and the very nature of existence. We also answer your questions about blending CrossFit with yoga and dealing with negativity at work. EXPECT TO LEARN: 📍 The ideal body fat percentage for long-term health 📍 Why the fear of death is actually an amazing gift 📍 How lucky we are to experience emotion 📍 Why this might be heaven 📍 All about our latest 30-day challenge Learn more about LMNT here. GET A QUESTI
Increasing Our Social Fitness, with Robert Waldinger
Dr. Robert Waldinger is the head of the Harvard Study of Adult Development, and the author of The Good Life. We discuss the importance of connection, being proactive in our relationships, judgment, curiosity, and more. EXPECT TO LEARN: 📍 How impactful social isolation and loneliness are on our health 📍 Why good relationships are stress regulators 📍 What “secure attachment” is and why it matters 📍 The difference between hedonic and eudemonic happiness 📍 The two things Dr Waldinger thinks
How to Build Shared Values
We’re talking about how to communicate your values better so you can build them up alongside the people in your life. We’ve also got listener questions about prehab, healthy eating based on your age, massage guns, and more. EXPECT TO LEARN: 📍 Ben’s go-to protocol for healthy shoulders and hips 📍 Why you’re never too young to benefit from healthy nutrition 📍 The benefits of massage guns 📍 Hanging out with the members of your gym 📍 How the 30 days of kindness challenge went for us GET A Q
We’re Rewriting the Purpose of the Gym
We’re talking about how to know what a “healthy” body looks like in a world of Instagram, PEDs, and photoshop. We’ve also got listener questions about protein intake, getting more sleep, and coaching CrossFit kids, and more! EXPECT TO LEARN: 📍 Ben’s thoughts on “self-help” 📍 How to get enough protein in during the day 📍 A few ways to get more sleep, even when super busy 📍 Why we want to start with the end in mind with training 📍 Why performance is correlated to capacity GET A QUESTION I
The Worst Things Could Become the Best Things
We’re talking about when things don’t turn out as we hope, but do turn out for the better. We’re also answering your questions about CrossFit programming, protein intake, hard conversations with in-laws, and citing our sources. EXPECT TO LEARN: 📍 Whether doing “double strength” before a metcon is a good idea 📍 Best practices for staying healthy while traveling a ton 📍 How to get enough protein in to gain weight 📍 What to do if you keep waking up in the middle of the night 📍 How to set bet
Benchmark: Building a Life of Focus
To start the year off right, we’re revisiting the most popular episode we released in 2022. We’re talking about the levels of focus, how to wrestle with internal distractions, what anxiety feels like, and more. GET A QUESTION IN THE QUEUE: Send Patrick a DM with your Five Factors questions! ABOUT US: 📍 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. Find him on Instagram. 📍 Patrick Cummings is a long-time CrossFitter, podcaster, and
Become Calm in the Many Faces of the Mind
This week, we’ve got a conversation Ben had recently with Danny Miranda. They chat about why focus is a more important resource than time, how to distinguish between inner and outer purpose, and hearing the voice in our heads. EXPECT TO LEARN: 📍 When Ben decided he needed to live a life of impact 📍 How to avoid believing our own B.S. 📍 Why we need to listen, then learn, the help 📍 The spark that got Ben adding breath work to his routine 📍 Why we need to learn how to relax in moments of ad
Do What Sets Your Heart on Fire
We’re talking about the value and purpose of work, why it’s so important to spend our time doing something we enjoy, and balancing risk and safety. We’re also giving some new podcast, documentary, and book recommendations. EXPECT TO LEARN: 📍 How to avoid injury when starting CrossFit 📍 Why you have to practice for when stakes get high 📍 What our kids eat for lunch at school 📍 Why it’s hard to pinpoint the specific benefit of a single habit change 📍 Ben’s advice for young folks starting t
How to Make a Healthier Society
We’re talking about what it would look like for more people to have a C+ level of health & fitness, and why that would be a win. Also: your questions about learning from folks we disagree with & starting a strength program. EXPECT TO LEARN:📍 The simple difference between beginner & advanced athletes 📍 What we mean when we say “Chasing Excellence 2.0” 📍 What the Sick-Well-Fit continuum looks like 📍 The importance of nutrient density vs calorie density 📍 The biggest thing standing in the way
The 30 Days of Kindness Challenge
We’re talking about how to use our time at night better when it’s easy to kill a few hours mindlessly. What should we do if we’re too tired for much else? Tune in to find out, and stick around for our first 30-day challenge. EXPECT TO LEARN: 📍 Why consistency comes before intensity in our training 📍 How to help a teenage athlete tackle nutrition 📍 The value of using Whoop as a training tool 📍 What it means to “flip the script” on a bad situation 📍 How to deal with disagreeable neighbors
Developing Critical Power in CrossFit Games Athletes
We’ve got a conversation Ben had recently with Matthew DesRoches of the Oxidative Potential podcast. They geek out about training for the CrossFit Games and the psychology of being an athlete. EXPECT TO LEARN: 📍 The difference between first, second, & third wave adaptations 📍 Why CrossFit & MMA are so similar 📍 The timespan of a CrossFit Games athlete 📍 Why young athletes are so dominant in the sport now GET A QUESTION IN THE QUEUE: Send Patrick a DM with your Five Factors questions!
F’d, Flow, Focus
We’re talking about how to start journaling, surrounding ourselves with fountains & not drains, Ben’s journey into his daily meditation practice, & more! EXPECT TO LEARN: 📍 What makes a shoe “minimalist” & why that matters 📍 Why teenage athletes probably don’t need much supplementation 📍 How Wim Hoff Breathing got Ben into meditation 📍 The number of workouts you need to ease back into full training 📍 Patrick’s five big questions to ask when making life decisions GET A QUESTION IN THE QUEU
Know Why You’re Training
We’re talking about how to balance parenthood and work, how to incentive kids without treats, advice to those in their mid-twenties, & more! EXPECT TO LEARN: 📍 The one question to ask to ensure you’re training smart 📍 Why it’s important to focus on never going backward in your fitness 📍 What expectations to have when training in high humidity 📍 How to adjust your sleep on non-training days 📍 How to know when to distance yourself from difficult friends GET A QUESTION IN THE QUEUE: Send Pa
What It Means to Chase Excellence
We’re talking about how our definition of what it means to chase excellence has changed since we started this show, how to help yo-yo dieters, what we think is wrongly socially unacceptable, & more! EXPECT TO LEARN: 📍 How to get a great workout without any equipment 📍 Why you need to get over whatever adversity you’re facing 📍 Whether lots of snacks or fewer meals are “better” 📍 Why we always default to bigger, next, & more 📍 Why it shouldn’t be so weird to sit quietly without a phone G
Vacation is not Recovery
We’re broadening one of our Five Factors of Health, discussing how to keep cardio up when nursing a lower-body injury, creating a Five Factors scorecard, introducing a brand new format, and more! EXPECT TO LEARN: 📍 How to stop competing during every workout 📍 Whether cold exposure is a useful recovery strategy 📍 What to do about a loved one who’s stuck in their old training ways 📍 Why we’re expanding one of our factors of health from sleep to recovery 📍 How we score ourselves across the f
My Current Morning Routine (Rare Sense Rebroadcast)
We’re sharing a conversation I had recently with Chris Irwin of the Rare Sense podcast. We get into a lot, including the power of visualizations, adapting the elite athlete mindset to everyday life, and what my morning routine looks like these days. Find us on Social: Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
Benchmark: 10 Principles of Sleep
In this throwback episode from 2018, we’ve got our top 10 ways to improve sleep. We’re talking about why optimizing our sleep is really optimizing our health and how spending money on better sleep is a worthwhile investment. Find us on Social: Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
We Are All Chasing the Same Thing (2:00 #38)
Your questions are back! We’re talking about the anxiety that comes with being a hard charger, eliminating gossip from a work culture, my thoughts on whether a coach has to be the fittest person in the room, and more! Find us on Social: Ben | Patrick Questions About: 00:55 - Dealing with the stress of being a hard-charger 12:55 - Taking care of yourself without guilt as a parent 16:04 - Healing a back injury without feeling lazy or undertrained 17:40 - Learning how to deal with comments about we
Colin O’Brady on the 12 Hour Walk
Colin O’Brady is back to talk more specifically about his new book, the 12-Hour Walk. Patrick and I give our own experiences doing the walk, we talk about self-limiting beliefs, identifying your personal Everest, and more. Find out more about Colin’s new book, The 12-Hour Walk, here. Find us on Social: Colin | Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and c
Colin O’Brady on Crossing Antartica Solo
We’re joined by explorer and author Colin O’Brady. We chat about life as an explorer, the zone of comfortable complacency, his belief that we all have reservoirs of untapped potential, his new book, and much more. Find out more about Colin’s new book, The 12 Hour Walk, here. Find us on Social: Colin | Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of
Making the Games Season Better (HopperTalk #12)
We’ve got four questions this round of HopperTalk - discussing ways we think the CrossFit Games season could improve, Eckhart Tolle, noise, misinformation, and more. Find us on Social: Ben | Patrick Questions Answered: 01:00 - What are two ways you would make the CrossFit season better? 06:00 - What’s the one problem you want to be known for helping solve? 08:30 - What are we living in the golden age of? 15:35 - What is the single most liberating thought you’ve ever had? // About Us: 👉🏼 Ben B
The Best Teacher is Example (MiFit Rebroadcast)
We’re bringing you a conversation I had recently with DJ Hillier of the MiFit podcast. We dive into transformational coaching, how I got into the mental side of competition, balancing passion and obsession, and more. Find us on Social: DJ | Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
There’s No Such Thing as a Bad Workout (2:00 #37)
Your questions are back in the spotlight this week! We’re talking about how to design a non-competitive after-school program, why being clear is kind when running your gym, why CrossFit Games athletes don’t move perfectly, and more. Find us on Social: Ben | Patrick Question About: 01:00 - Distinguishing between complaining and helping 03:00 - Responding to death in the family 06:10 - Dealing with grandparents and junk food 07:50 - Stretching right after a hard workout 09:30 - Getting strong with
Eat Clean, Eat Light
We’re talking through a simple, actionable nutritional framework this week. We discuss the spectrum of ultra processed to ultra clean, why being hungry sometimes isn’t a bad thing, and why awareness is so important. Find us on Social: Ben | Patrick // About Us: 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
Top 10 Takeaways from the 2022 CrossFit Games
I’m giving my thoughts (good and bad) on the 2022 CrossFit Games. We’re talking programming, whether I’m excited about the future of the event, why the Capitol was such an amazing event, and much more. -- Find us on Social: Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
Benchmark: 10 Principles of Connecting
In this throwback episode, we’re revisiting our 10 principles of connecting with each other. We’re talking about why small things are big things, gossip, listening sincerely, and leading with tough love. Find us on Social: Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
High Expectations, Low Stress
We’re talking this week about how to maintain high expectations without getting overwhelmed by self-induced pressure. We discuss the relationship between disciple and surrender, peak performance, judgment, and learning. -- Find us on Social: Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
Be Aware of Where You Are (Michael Caz Rebroadcast)
We’re sharing a conversation I had recently with Michael Caz. We dive into leadership, Unlocking Potential, simplicity, making moments matter, using pain as a gift, and so much more. Find us on Social: Caz | Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
What We’re Reading #02
Patrick & I talk about the last five books we’ve each read, some of our biggest takeaways, my experience with dyslexia, how to strengthen the habit of reading, and more. Find us on Social: Ben | Patrick Books mentioned: Life Force by Tony Robbins Indistractible by Nir Eyal The Talent War by Sarraille & Randle The Inner Game of Tennis by Timothy Gallwey Insanely Simple by Ken Segall The Minimalist Entrepreneur by Sahil Lavingia Marketing Full Circle by Wayne Mullins Free Time by Jenny Blake Cloc
Being Your Spouse’s Biggest Fan, w/ Heather B
Heather joins us again, this time to discuss what it looks like to chase excellence in marriage or relationships. We talk about values, bringing intention to hard conversations, not letting ego get in the way, and lots more. Find us on Social: Heather | Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
The Voice in Our Heads, w/ Heather B (HopperTalk #11)
Find us on Social: Heather | Ben | Patrick Question Answered: 01:40 - What did you finally realize was just a huge waste of time? 17:00 - What skill or life lesson do you wish your parents would’ve taught you? 33:36 - If you had enough money to build your dream house, what’s a strange room or feature you’d include? // About Us: 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, a
Visualizing Failure vs. Success (2:00 Drill #36)
Your questions return this week! We’re talking about visualizing failure vs success, talking with kids about hard work, bench presses, knowing when to quit, and a bunch more. To get your question in the cue, send Patrick a DM on IG. Find us on Social: Ben | Patrick Question About: 01:50 - Making sure our professional ladder is up against the right wall. 07:30 - Knowing if quitting something is the right move. 09:40 - Ensuring fitness is a priority when work is overwhelming. 13:20 - Why CrossFit
The Balanced Champion (Mark Bell Rebroadcast)
I recently joined the gentlemen from Mark Bell’s Power Project for a wide-ranging conversation and wanted to share it here. We talk about word choices, why success isn’t binary, the mantra for a happy life, and much more. Find us on Social: Mark | Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
Benchmark: 10 Principles of Training
We’re revisiting an episode from the archives this week, reminding ourselves of our 10 principles of training. We’re talking about starting with mechanics, understanding relative intensity, weaknesses, thresholds, and more. Find us on Social: Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
Make Big Ag Illegal (HopperTalk #10)
In this edition of HopperTalk, we’re talking about the one law we would create if we could, how much money Elon Musk makes every day, why weddings aren't worth the money, Jurassic Park, playing CDs in the car, and more. Find us on Social: Ben | Patrick Question Answered: 01:10 - What is something that is practically useless but it is treated as a luxury item? 06:30 - What are some things your children will never experience the way you did? 13:50 - If you could create one law for your country wha
Ishan Shivanand on King’s Yoga vs Merchant Yoga
Ishan Shivanand is a mindfulness teacher and founder of Yoga of Immortals. He joins us to talk about the 4 aspects of meditation, integrative healing, starting from a place of joy, the responsibility of organizations, and more. Find us on Social: Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
Building a Life of Focus
We’re talking about the three levels of focus this week, diving into how to wrestle with the internal distractions that get in our way, what anxiety feels like and where it comes from, gaining traction, and more. Find us on Social: Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
Life Gives Us Exactly What We Need (2:00 Drill #35)
Find us on Social: Ben | Patrick Question About: 01:30 - Getting a spouse into CrossFit 05:50 - Knowing if it’s too late to be a competitive Games athlete 10:30 - Making the best of a sub-optimal job choice 16:00 - Incorporating spirituality into the think factor 23:20 - Earning trust as a coach 29:00 - Raising children to embrace challenges 34:20 - Learning how to move better in the gym 37:30 - Training athletes who don’t eat meat 41:50 - Thanking new members of your gym // About Us: 👉🏼 Ben B
The Story About the Old Farmer (CP&W Rebroadcast)
I recently chatted with Peter White of Coffee, Pods, & WODS, and wanted to share it here too. We covered a lot, including my ideal CrossFit Games athlete, the three decisions that dictate our future, reading books, and more. Find us on Social: CP&W | Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
Chasing Athletic Perfectionism
Perfectionism is a curse amplified by highlight reels on social media. How can we learn to stop judging ourselves, develop hindsight in the present moment, and focus on our character? That’s what we’re unpacking this week. Find us on Social: Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
The Antidote to Anxiety is Action (HopperTalk #09)
This round of HopperTalk has us talking through life’s cheat codes, things that are criminally over-priced, lessons from the pandemic, and more. Find us on Social: Ben | Patrick Questions Answered: 01:05 - What are some cheat codes you’ve found in the game of life. 07:25 - What improved your quality of life so much that you wish you did it sooner? 15:20 - What’s criminally over-priced to you? 24:30 - What seems harmless but is actually dangerous? 30:50 - Looking back at COVID, what are some of t
Motivating Kids to Work Out (2:00 Drill #34)
We’ve got your questions on tap this week. We’re talking about what a de-load week looks like, how to prioritize health when life is busy, choosing the best kind of bodywork, and more. Find us on Social: Ben | Patrick Questions Answered: 01:55 - Building confidence as a coach 04:15 - Admitting our least productive habits 06:45 - Dealing with long-term challenges 13:00 - Choosing the best kind of bodywork 15:10 - Designing a better physical education fitness test 22:20 - Understanding de-load wee
Stephen M.R. Covey on Trusting & Inspiring
Stephen MR Covey has made a career of teaching people about trust. He joins us to talk about his new book, the difference between a trust & inspire leader vs. a command & control leader, shifting paradigms, & so much more. Learn more about Trust & Inspire here. Find us on Social: Ben | Patrick // About Us: 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functio
Benchmark: 10 Principles of Nutrition
We're talking about our top nutrition principles in this rebroadcast from one of our most popular episodes. We talk about avoiding sugar, eating more veggies, understanding good vs bad fats, and eating mindfully. Find us on Social: Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
Anonymous Leaderboards (2:00 Drill #33)
Your questions are back this week! We’re talking about goals versus purpose, whether anonymous leaderboards might work, how to think about Fran, buying a gym, and more. Find us on Social: Ben | Patrick Questions Answered: 02:50 - Working with a challenging employee 06:30 - Focusing on goals or purpose 08:45 - Earning trust with co-worker 11:15 - Taking vitamins & supplements (or not) 12:30 - Training when not sleeping enough 17:20 - Doing Fran for fitness or as a test 21:10 - Getting better at b
Dr. Nate Zinsser on Winning the First Victory
Dr. Nate Zinsser is the author of the book “The Confident Mind.” He joins us to discuss the mental toughness strategies he’s developed over 30 years of working with cadets at West Point and elite athletes at every level. Find us on Social: Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
Be Confident, Earn More, & Increase Impact (3x3 #08)
The 3x3 is back! This round, I’m giving some strategies you can use to improve your confidence levels, increase your earning potential, and leave a lasting legacy. Find us on Social: Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
Things Happen For You, Not To You (HopperTalk #08)
In this round of HopperTalk, Patrick and I give our thoughts on lies we tell to make other people feel better, why grades shouldn’t be taken so seriously, how to react when something bad happens, and much more. Find us on Social: Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
Mark England on Moving from Victim to Competitor
Mark England and Kimberly Kesting from Enlifted Coaches are back to continue our conversation about the victim mentality, should statements, soft talk, the imposter syndrome, writing down our scary thoughts, and much more. Find us on Social: Enlifted Coaches | Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
Mark England on the Power of Words, Breath, & Story
We’ve got Mark England and Kimberly Kesting from Enlifted Coaches in town this week to talk about the victim mentality, soft talk, owning your story, pressure language, and much more. Be sure to tune in next week for part two. Find us on Social: Enlifted Coaches | Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
Seesaws vs Frisbees (2:00 Drill #32)
Your questions return this week! We’re talking about how making the most out of training solo, dealing with the challenge of injuries that keep coming back, prioritizing balance, and a whole lot more. Find us on Social: Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
Castro’s & Katrin's Exits (Modern Wisdom Rebroadcast)
I recently had a chance to chat with Chris at the Modern Wisdom podcast. We talked about a whole bunch, including Castro’s exit from the Games, Katrin's decision to stay in Iceland, risk, flow, leadership, and a bunch more. Find us on Social: Chris | Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
What We’re Reading
Patrick & I pull together the last five books we’ve read, talk about how we picked them, what we’re getting from them, why reading with purpose beats reading at random, making connections, diving deep, and more. Find us on Social: Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
The 3 Guiding Principles
How do we stack awareness, intention, and action to make the most out of this one life we’ve got? That’s what we’re talking about today in this short episode. Find us on Social: Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
Unconditional Integrity (HopperTalk #07)
HopperTalk is back this week! Patrick and I are talking about what we think are scams, why nothing should start before 10 am, integrity, generosity, little things that are signals that a person is good, and a lot more. Find us on Social: Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
Chasing Long Term vs. Short Term Performance
We're talking about the different areas of focus for a CrossFit Games athlete and someone who's chasing health, diving into maximizing your minutes, keeping the frisbee of life in balance, and developing a single-minded focus. Find us on Social: Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
The 2 Elements of Long-Term Business Success
We’re unpacking the two most important things to get right in your business, talking about the marketing hourglass, creating a calm organization, distinguishing between coaching for development vs. performance, and more. Find us on Social: Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
Benchmark: Mental Toughness Isn't What You Think
We're revisiting our most popular episode ever to kick 2022 off right, diving into the 6 steps we need to take to develop more mental toughness, including becoming a learner, expecting adversity, and killing the critic. Find us on Social: Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
Defining & Determining Wellness (2:00 #31)
Your questions are back this week. We’re talking about what to do between double sessions to recover, dealing with family members who aren’t on the same nutritional page as you, training for a Spartan Beast, and more! Find us on Social: Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
Cole Sager on Running From Our Comfort Zones
Multiple-times Games athlete Cole Sager joins us this week to talk about being a pro athlete, seeking solitude, being grateful, becoming a father, having curiosity, and a whole lot more. Find us on Social: Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
A Health Revolution
We're talking this week about health as an integrated system and about how the 5 Factors are all essential inputs in that system. We dive into the knowledge/doing gap, kicking ass into our 90s, the age of abundance, and more. Find us on Social: Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
Personal Responsibility in Daily Excellence
In a (somewhat accidental) follow-up to our conversation about the Fulfillment Framework, we're talking about why pride looks selfish in the short term, making the right kind of difficult choices, why being joyful is brave, and more. Find us on Social: Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
Two Eyes on the Process (Keep Going Rebroadcast)
We're rebroadcasting a conversation I had recently on the Keep Going Podcast. John and I talk about the hierarchy of mindset, why taking massive action matters more than anything else, how to work through bad days, and a bunch more. Grab the new book here. Find us on Social: Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
Dr. Amishi Jha on Owning Your Attention
Dr. Amishi Jha is a researcher, professor, and author of the new book, Peak Mind. She joins us to talk about the work her lab is doing to uncover the power of mindfulness training on attention, focus, and resilience. Find us on Social: Amishi | Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
Don't Stop Until You're Proud
We've got my co-writer on Unlocking Potential, Christine Bald, on to talk about the process of writing a book, getting things wrong until you get it right, balancing patience and ambition, and a bunch more. Find us on Social: Christine | Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
Operating at the Speed of Trust
For the last few years, I've been working on a new book. It's called Unlocking Potential, and it's about leadership, getting a team into group flow, the mistakes I've made, and a bunch more. Get a sneak peek in this episode. Find us on Social: Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
Benchmark: 10 Habits to Stop Having
In this throwback to 2018, we're rebroadcasting an episode all about the habits we have that we should finally kill - including hitting the snooze button, yelling at people in traffic, and using your phone while you eat. Find us on Social: Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
Ron Friedman on Reverse Engineering Success
Author Ron Friedman joins us this week to discuss his new book, "Decoding Greatness." We talk about the three ways to find success, the "scoreboard principle," and what it looks like to practice in three dimensions. Find us on Social: Ron | Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
Monster Energy at the CrossFit Games (HopperTalk #06)
This week, Patrick and I trade answers about whether CrossFit should have had Monster Energy at the Games, what we want every teenager to know, the big changes we've made that have had the biggest positive impact, and more! Find us on Social: Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
The First Question to Ask Before Changing Your Diet
Before you decide to go keto or vegan or low carb or high protein, take a listen to this short conversation about the most important question you need to ask and answer, first principles, and starting with the end in mind. Find us on Social: Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
Lauren Johnson on Becoming Elite by Choice
Lauren Johnson is a mental performance coach for professional athletes and entrepreneurs. She joins us to talk about the difference between challenges and threats, the power of self-talk, separating facts from feelings, and more. Find us on Social: Lauren | Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
The 3 WODs I'd Program for the Olympics (2:00 #30)
Your questions are back in the spotlight! This time around, we're talking about how to make sure your ladder is up against the right wall, the pros and cons of an open gym period, lactate threshold training, and a bunch more. Find us on Social: Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
The Fulfillment Framework
We've talked about making sure our ladders are up against the right walls, but how do you also make sure you're climbing up the ladder? We dive into that here, talking about the system I use to chase fulfillment, from my big goals to my daily tasks. Find us on Social: Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
Sergey Young on Thriving at 200 Years Old
Sergey Young is an author and investor working to radically extend human health and lifespans. He joins us to talk about the definition of aging, the technology of the near future, creating lives worth extending, and more. Find us on Social: Sergey | Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
Competing vs Comparing
Is comparison the thief of joy? That's the question we pose at the start of this week's episode, talking about intrinsic vs extrinsic motivation, what a true competitor looks like, and how to use our ambition for good. Find us on Social: Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
The Secret Sauce of CrossFit Programming
We're getting into some best practices for delivering effective GPP programming. We're talking about programming for horsepower, why 18-minute WODs shouldn't be considered "long," and why we offer three different programming tracks to our members. Find us on Social: Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
Benchmark: Simplifying Nutrition
We're revisiting one of our most popular conversations from the early days of the podcast, talking about why I prefer to keep my nutritional advice simple, the value of getting blood work done, & why both quality & quantity matter. Find us on Social: Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
Life-Changing Quotes (Hoppertalk #05)
HopperTalk is back this week. Patrick and I talk through the adult problems nobody prepared us for, whether Tia is the most dominant athlete in CrossFit Games history, things from the 90s that we miss, and more. Find us on Social: Ben | Patrick Questions Answered: 02:05 - What's a quote that's permanently changed the way you look at things? 11:10 - What is something free on the internet that everyone should take advantage of? 24:00 - What benchmark workout should appear in the CrossFit Games? 28
2021 CrossFit Games Debrief
We're talking through my experience at the 2021 CrossFit Games - from NoBULL's first year as the sponsor, to my thoughts on the programming, CompTrain's overall performance, and the young guns making a run for the podium. Find us on Social: Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
When an S.O. Doesn't Care About CrossFit (2:00 #29)
The 2:00 Drill is back, featuring your questions on the chasing excellence approach to dating, why we don't program strength-only days at CrossFit New England, choosing whether to go to the gym early or sleep in, and more. Find us on Social: Ben | Patrick Questions Answered: 02:10 - Approaching dating with an attitude of chasing excellence 04:20 - Differentiating one-upping and trying to relate 06:40 - Determining whether to go to workout early or sleep more 08:50 - Spending $65 a week on grocer
Important Details, Strong Networks, & Simpler Lives
In this edition of our 3x3, I'm talking through some of the small things that CrossFit New England does well, how I think about building stronger relationships, and ways to make our lives simpler. Find us on Social: Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
Benchmark: Daily Discipline
We're revisiting one of our most popular conversations from the early days of the podcast, talking about why it's important to determine our level of discipline and then never break the chain of daily success. Find us on Social: Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
The Protein and Produce Diet for Kids
We talk all the time about the five factors of health, but how do they apply to our kids? We're diving into that question, talking about how I ensure that my kids are eating well, how we set up the house to reduce food conflict, and more. Find us on Social: Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
If You Want To Run Fast, Run Fast (2:00 #28)
Your questions are back in the spotlight. We're answering questions about programming when you have limited time and equipment, why I don't think we need to establish a VO2 Max threshold for Games athletes, dealing with CrossFit skeptics, and more. Find us on Social: Ben | Patrick Questions Answered: 01:45 - Dealing with comparing ourselves to others 04:30 - Increasing coaching skills with limited time 06:40 - Moving from living to thriving 10:40 - Determining VO2 Max for CrossFit athletes 12:00
Greg McKeown on the Pursuit of Sustainable Excellence
Greg McKeown is the author of Essentialism and Effortless. He joins us to discuss why easy things aren't always trivial, having faith that the process will work, working backward from our optimal max, and a whole lot more. Find us on Social: Greg | Ben | Patrick 👉🏼 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. 👉🏼 Patrick Cummings is a long-time CrossFitter, podcaster, and creator of Functional Branding.
Stop Fearing Failure (Modern Wisdom Interview)
This week, we're republishing a conversation I had with Chris Williamson on his podcast, Modern Wisdom. We go deep on what it means to live a life of excellence, the hierarchy of mindset, living for the remembering self, and a whole lot more.
Useful But Rarely Taught Skills (HopperTalk #04)
HopperTalk is back! This time around, Patrick and I are giving our thoughts on normalizing naps, what we'd change about CrossFit's early days, whether we think first impressions are usually accurate, our favorite Games events, and more!
Dr. Jonathan Fader on Looking at Life as a Sport
Dr. Jonathan Fader is a performance psychologist who's worked with pro athletes in the MLB and NFL. He joins us this week to talk about earning trust, getting our mental reps in, why he sees life as a sport, and a bunch more.
Discomfort vs Pain (2:00 #27)
Our 2:00 Drill is back! We're answering your questions about learning how to relax without guilt, helping athletes fulfill their dreams, understanding the difference between discomfort & pain, & lots more!
World-Class Health in 100 Words
Modern medicine might define health as the absence of disease, but that's not a good enough definition for us. So we're offering our own, in a format that many CrossFitters will recognize. (See full episode description for text.)
Tim Grover on Michael Jordan's Second Stat Sheet
Michael Jordan didn't pay Tim Grover to be his trainer. He paid our guest to not be anybody else's trainer. The author of the new book, Winning, joins us to talk about why showing up is not half the battle and so much more.
Audacious Goals, Momento Mori, & Mobility Tips
This rendition of our 3x3 has us talking through tips for creating useful BHAGs in our businesses and lives, ways to remember that we're all going to die, and my recommendations for improving mobility.
How to Warm-Up More Effectively (2:00 Drill #26)
We've got some more great questions on this month's 2:00 Drill. We're talking through low intensity for CrossFitters, constructing a useful warm-up, what to say to an athlete right before a performance, and more!
Peter Rahal on the Hard Work of Building RXBar
Peter Rahal co-founded RXBar inside of a Chicago CrossFit gym, eventually selling to Kelloggs. He joins us to talk about the original vision of the business, the power of dyslexia, building culture, and the messy process of figuring out what's next.
How CrossFit Could Go Mainstream (HopperTalk #03)
HopperTalk is back! This time around, Patrick & I share our answers to questions about CrossFit going mainstream, what hell might look like, what businesses we'd start regardless of our qualifications, and a handful more.
We're Breathing All Wrong
Lots of interest lately about the importance of breathwork, so we're talking about my 100-day experiment with Wim Hoff breathing, what I learned from the Navy SEALs about stress management, and where I recommend you start learning how to breathe better.
Robb Wolf on Being a Health Translator
Robb Wolf is an author, the founder of LMNT, and co-host of Healthy Rebellion Radio. He joined us to dive deep into a bunch of nutrition questions I've got, including nutrient density, how to feed our kids, and keto for CrossFitters.
How to Start Looking at Food More Positively
Your questions are back in the spotlight today. In this edition of the 2:00 Drill, we're talking about adrenal fatigue, box breathing, how much volume is too much when pursuing health, and a whole bunch more.
Matt Fitzgerald on Becoming a Smart Athlete
Matt Fitzgerald is a coach and author of more than twenty books, including "How Bad Do You Want It?" In this conversation, we talk about pacing by feel, mental toughness vs mental fitness, competing for our identity, and lots more.
Questions We Should Be Asking Regularly
The 3x3 returns! This round, we're answering questions about questions. Here are the questions I think we should all be asking ourselves regularly to improve our lives, our businesses, and our performances.
The CompTrain Academy, Part 2
We're diving back into our conversation about the future of CompTrain, talking this week about our Elite athlete experience, what we'll look for in future Dev Team members, and what the Training Academy will one day look like.
The CompTrain Academy, Part 1
What is the CompTrain Academy? That's the big question we're answering this week. I'm talking about the origins of the idea, why it wouldn't have happened without a change in CrossFit's ownership and a new CEO at CompTrain.
Why Mat Fraser Retiring Sucks (2:00 Drill #24)
A special CrossFit Open edition of our 2:00 Drill this week! We're taking your questions about finding a coach, using CompTrain but missing the community in the gym, and my take on who gets to call themselves a competitor.
Overcoming Excellence Fatigue
With so many people talking about how to chase excellence, it can be hard to continue moving forward when it feels like there's still so much left to figure out. Here are the strategies that have helped me keep perspective.
Should Ricky Gerard Get a 2nd Chance? (HopperTalk #02)
We're giving this new episode format a second go this week, talking through 14 random questions like where Lebron James might place at the CrossFit Games, what old person things that we do, pet peeves, and lots more!
Greg Everett on Becoming Tough
Greg Everett is the founder of Catalyst Athletics and the author of the new book, "Tough." In this conversation, we dive into pursuing toughness by developing our character, our capability, our capacity, and our commitment.
Great Coaches Beat Great Programming (2:00 Drill #23)
We're reaching back into the grab bag of your questions for this month's 2:00 Drill, talking about helping kids with mindset, scaling businesses, my thoughts on the value of hypertrophy training alongside CrossFit, and more.
Steven Kotler on Accomplishing the Impossible
Steven Kotler is the author of 13 books, including "The Rise of Superman." His newest book, "The Art of Impossible" is a deep dive into how to achieve peak performance, and is out now.
More Books, Movies, & Podcast Recommendations
We're always getting questions about the books, movies, and podcasts we've enjoyed lately - so this week we're doing a 3x3 to help fill your bookshelves, Netflix queues, & Spotify playlists. All links are in the show notes!
Don't Chase Happiness
Is the advice to "just do what makes you happy" a bad strategy? That's what we're talking about today, diving into what creates fulfillment, why we have to be careful about always opting for "fun," and loving the process.
Advice to a 12-Year-Old CrossFitter (2:00 Drill #22)
The 2:00 Drill is back this week, answering your questions about discipline and consistency, why I no longer do certain movements in my training, and my advice for how to work with and lead "sled dogs."
What's the Big Thing You're Chasing? (HopperTalk #01)
We're testing out a new (fun?) show format this week called 10 Questions. Patrick and I share our answers to a handful of random questions, including popular things that are annoying and the most underrated CrossFit athletes.
The Hierarchy of Mindset
Do you need to develop a killer instinct to get to the top of your chosen sport or profession? That's what we're talking about today, diving into my hierarchy of mindset and the 80/20 rule for tapping into the dark side.
Opening Gyms, Leadership Skills, & Mindset Hacks
In this month's rendition of the 3x3, I'm tackling not obvious things to do before opening a gym, lead more effectively, and ways to develop more of a growth mindset.
Back to Training After COVID (2:00 Drill #21)
Back at the 2:00 Drill this week, answering your questions about the importance of heart rate, how to work with clients who aren't bought in, how Katrin overcame her back injury, and lots more.
5 Characteristics of an Effective Coach
This week, I'm breaking down the five traits all coaches need to strengthen to be effective: enthusiasm, curiosity, empathy, confidence, and subject matter expertise.
Telling Stories, Hard Conversations, & Life Lessons
We're back at our 3x3 this week, talking self-fulfilling prophesies that don't serve us, ways to enter into difficult conversations, and the lessons I've learned the hard way.
Designing a High School Health Curriculum
What would I do if granted the ability to design and implement a high school health curriculum? That's the hypothetical we're talking about today, covering the different ways I'd introduce the Five Factors to the students.
Reflections on the 2020 CrossFit Games
We're home from the 2020 CrossFit Games and have lots of thoughts, hope for the future, and work to do. Here's my recap of our time out in Aromas.
James Clear on Working Backwards From Magic
Author James Clear joins us this week to talk about opportunity costs, why reading is such a valuable habit, and why entrepreneurship is such a powerful engine of personal growth.
The Best Workout After a Cheat Day (2:00 Drill #20)
We're jumping back into your questions this week, covering things like training for the CrossFit Games as a teen, how to warm-up for an early-morning workout, and the advice I hear all the time that I think is bad.
Lessons from Six Months of Lockdown
Reflecting on the last six months of being in lockdown, today we're talking about being a realist, what to do when we're surrounded by negativity, and balancing being in the moment and anticipating the future.
Define Success, Eliminate Everything Else
I recently joined Greg McKeown on the Essentialism podcast, where we talked about measuring the most important things, learning about my leadership biases, and editing our lives to be sure there's space for the essential few. Here's our conversation.
CrossFit Games Lessons, Benchmarks, and Trends
Post Stage 1 of the 2020 CrossFit Games, we're talking about the lessons I'm taking away from the weekend, the benchmarks I'd use to assess an athlete's capacity, and what I'm anticipating for the future of the sport.
Common Mistakes CrossFit Coaches Are Making
There are best practices that every CrossFit coach can use to make their classes more professional and more effective. They include things like starting workouts better, not making eye contact, and using too many filler words.
Don't Try to Win Today (2:00 Drill #19)
We're diving back into your questions this episode, covering topics from Wim Hof to why we don't program high-level gymnastics movements at CFNE to my advice for gyms as we continue to navigate these tough economic conditions.
Building a Goals First Nutrition Strategy
In early 2017, we did an episode about simplifying nutrition. This week, we're continuing to think about how to cut through the noise, focusing on how our goals and our eating styles should determine our nutrition strategy.
10 Principles of Training for Longevity
These days, I'm no longer training for peak performance, but for longevity and function. In this episode, we break down the ten principles you should be focused on in the gym if you want to do the same.
Valuable Skills, Health Metrics, & Resiliency Tips
In this round of our 3x3, I'm giving my three hot takes on skills worth developing, health metrics to track, and strategies for staying resilient. We touch on the power of focus, parenting with a growth mindset, and more.
Peloton vs C2 Bike for CrossFit? (2:00 Drill #18)
We're diving back into listener questions this week, talking about the difference between being proud and being prideful, my advice for using weightlifting shoes during metcons, what's on the horizon for CompTrain, and more!
How to Use CrossFit to Train for Other Sports
We often talk about using CrossFit to get better at CrossFit, but what if your athletic pursuits happen outside the gym? We're talking about that this episode, focusing on lifestyle, competitive, and endurance athletes.
Assessing Each of the 10 Components of Fitness
We've talked before about paying attention to all ten of the components of fitness. Today, we're looking at how I might measure and assess each one in an attempt to understand where an athlete's weakest link might lie.
Mindset Strategies for Your Next Workout
We talk a lot about the power of mindset. Today we're bringing many of the principles we've touched on before down to the level of tomorrow's training session, discussing tips for before, during, and after a workout.
Creating a Hierarchy of Values (2:00 Drill #17)
The 2:00 Drill returns this week! We're answering your questions about self-sabotage, using movements like burpees as punishment for kids, and the powerlifting program I'd recommend alongside CompTrain programming, and more.
Silver Linings, Performance Factors, & CrossFit's Direction
The 3x3 is back! I'm offering some thoughts on 3 silver linings I'm paying attention to, 3 factors that determine performance, and 3 signs that will make me hopeful about CFHQ's new leadership.
#132: Measuring Consistency w/ EC Synkowski
EC Synkowski from OptimizeMe Nutrition is back to talk about how the five factors compare to the four measurables she tracks through The Consistency Project and the importance of simplifying our pursuit of health.
#131: The Last Two Weeks in CrossFit
These last few weeks have certainly been the craziest in the history of CrossFit. We break down what's happened, the current state of things, and my thoughts on CFHQ's new owner.
#130: Answering Your Questions About Training
We're back with an AMA I did on the CompTrain Instagram page. I'm answering questions about coming back to the gym post-COVID lockdowns, if we'll continue doing CrossFit benchmarks, getting better at toes-to-bar, and more.
AMA on Current State of CrossFit
This week, we've got an AMA I did on Instagram Live, answering some of your questions on the current state of CrossFit, affiliation, and certification, as well as my hopes for the future.
#128: The Four Virtues w/ Ryan Holiday
Writer Ryan Holiday joins us to talk about Stoicism, the current unrest in the U.S. as we grapple with racial injustice, and the importance of developing self-awareness.
#127: AMRAPing Life w/ Jason Khalipa
Jason Khalipa, former CrossFit Games champ and founder of NCFIT, joins us this week to talk about the AMRAP Mentality, earned confidence, and the value of consistently checking in with yourself.
#126: We are Prepared for This
If you're struggling to keep your head up during these tough times, if you're stressed about what might happen, if you need a reminder of just what you're made of ... this episode is for you.
#125: Assessing Mindsets, Pursuing Opportunities, & Reopening Gyms (3x3, #08)
This week's 3x3 includes three ways you can assess your mental toughness, three things I'm focused on while being in lockdown, and three things gyms should keep in mind as they begin to reopen.
#124: Staying Competitive Despite the Lockdowns
Talking this week about how we're thinking about and planning for the 2020 CrossFit Games, my advice to athletes looking to continue making progress during the lockdowns, and why programming for yourself is a bad idea.
#123: How to Keep the Training Intensity at Home (2:00, #16)
We asked you guys to send us some lockdown specific questions for this week's 2:00 Drill, and you didn't disappoint. We tackle whether I think gym members should be paying full price right now, limiting words, and what to do to make sure we don't get too down.
#122: Useful Supplements, Uncommon Exercises, & Trust Buiding (3x3, #07)
The 3x3 returns this week with my hot takes on the 3 supplements every CrossFit athlete should take, the 3 exercises we should be doing (that won't show up in your CrossFit programming), and 3 ways to develop trust.
#121: 10 Habits to Avoid During Quarantine
This week, we're revisiting one of our most popular episodes - but for our quarantine times. Here is my list of 10 bad habits to avoid while we're all locked in our houses.
#120: The Unknown and the Unknowable
This week, Patrick and I catching up after a few weeks of quarantine and talking about shifting our routines, how we responded at CFNE, and the best way to fight the anxiety of the times.
#119: Success Isn't About Working Harder
This week's episode is borrowed from Jason Khalipa's podcast, Business of Fitness. Down at WODapalooza this year, Ben & Jason sat down to talk about managing, working hard, delegation, & leadership.
#118: Knowing When it's Time to Make a Change
We're talking about knowing how to differentiate between when it's time to go (change gyms, leave a job, end a relationship) and when it's time to make the situation better by making ourselves better.
#117: Athlete Reads, Garage Gym Gear, & Sleep Tips (3x3 #06)
The 3x3 is back this week! I give you 3 books every athlete should read, 3 pieces of gear I'd recommend for any home gym, and 3 ways to get at better night of sleep tonight.
#116: Turning Broad Goals into Concrete Action
We're breaking down the process I've used to transform my higher-level goals into daily actions, why accountability partners are so helpful, and why it's not enough to say things like, "I want to lose 15 pounds this year."
#115: Benchmarks Worth Testing Yearly (2:00 Drill #15)
The 2:00 Drill returns! This time around, we're answering your questions about whether we should be doing HSPU, how triathlon training can help someone's CrossFitting, and what kind of benchmark workouts you should be keeping track of.
#114: Complain Less, Communicate More
We're talking about how you can raise concerns and have difficult conversations without feeling like you're whining, complaining, or making excuses.
#113: 3x3 on Gym Metrics, Getting Organized, & Difficult People
The 3x3 is back! This week, I'm offering my take on the 3 numbers every gym owner should know, 3 ways to get organized, and 3 ways to deal with difficult people.
#112: Tips for Overcoming Performance Anxiety
We're taking a few listener questions this week about how I'd coach somebody through performance anxieties that are getting in the way of competing, training, and enjoying the process. We talk about how to make practice more like game day, why Rich Froning loves EMOMs, and what I'd do with an athlete who gets nervous when the weight gets too high.
#111: How to Maintain Your Edge When Training Solo (2:00, #14)
We're diving back into your questions this week, including my thoughts on four-day workweeks, how to judge a gym from afar, and how I prioritize what I focus on every day.
#110: Mental Toughness Isn't What You Think
We're diving deep into the 6 steps we all need to take if we want to develop more mental toughness, including becoming a learner, expecting adversity, and killing the critic.
#109: 3x3 on Worthwhile Mistakes, Health Markers, & Self-Help Books
This week's 3x3 is looking at mistakes I think everyone should make, shortcuts to assessing overall health, & self-development books I've found helpful.
#108: When People Judge Your Passion
We're answering a few listener questions this week about how to respond to people who don't get why you're dedicating your time and energy to something they don't understand (like trying to make it to the CrossFit Games).
#107: Don't Wear a Weight Vest Every Day (2:00 Drill #13)
Another 2:00 Drill this week, covering questions about cheat meals, getting the most out of what you're reading, and tips on gaining weight.
#106: Behind the Scenes of My TEDx Talk
We're going behind the scenes of my recent TEDx talk, talking about the kind of prep I did, the process of cutting it from 50 minutes to 12, and what it was like working with a coach.
#105: 3x3 on Morning Routines, Parenting Tips, & Phone Usage
We're back with another 3x3! This week, we're talking about 3 things I recommend everybody do every morning, 3 tips for parents of teenagers, and 3 ways to stop being so addicted to your phone.
#104: On Calmness & Complacency
We're answering a listener question today about responding to adversity, the balance between staying Stoic & being complacent, & how to know when you're reaching for something beyond your control.
#103: Why CrossFit Shouldn't be in the Olympics (2:00 Drill, #12)
We're back for more of your questions this week! We're talking about whether CrossFit should be in the Olympics, my tips for triathlon training, and my thoughts on "faking it until you make it."
#102: The 10 Principles of Training
We're breaking down the fifth of our 5 Factors of Health, this time diving into the principles you should keep in mind as it relates to training for health and longevity.
#101: Reinvestment & Infinite Games
We're talking about why reinvesting back into the business is really just investing in yourself, how to know when you're ready to go all-in, and whether I think differently about reinvestment today than I did ten years ago.
#100: 3x3 on Worthwhile Expenses, Lousy Excuses, & Travel Workouts
The 3x3 is back! This time we're tackling 3 things you should be spending your money on, 3 excuses we should all stop using, and 3 movements to do next time you're on the road and away from the gym.
#099: CrossFitting While Pregnant
Heather stops by to talk about how she thought about doing CrossFit while she was pregnant, and we answer some listener questions about what training and nutrition advice we'd give for folks before, during, and post pregnancy.
#098: The Discipline I Most Attribute To My Success (2:00 Drill #11)
We’re back with another episode of the Two Minute Drill! This time around, I’m answering questions about how to raise money for gym improvements from your current membership, training in a fasted state, & the discipline I most attribute to my own success.
#097: The 5 P's of Decision Making
We're taking a 10'000 foot view on how to make decisions, discussing how to factor in our principles, priorities, & purpose to make sure our lives are headed in the right direction.
#096: 10 Principles of Mindset
We’re breaking down another one of our 5 Factors of Health, offering up the 10 principles of thinking meant to get your mindset right.
#095: 3x3 on Nutrition Tips, Fitness Routines, & Necessary People
We’re talking about 3 nutrition tips you probably haven’t heard, 3 fitness routines (that aren’t CrossFit) worth trying, & the 3 types of people everybody should have in their lives.
#094: How to Control Outcomes
A listener question about our intro sequence triggers a conversation about control vs concern, reactions vs responses, and the moments right after something happens during which our choices make a world of difference.
#093: The One Word I Use to Define Success (2:00 Drill #10)
We’re tackling 14 more listener questions in this 2 Minute Drill, including how I think about the value of strict movements versus kipping, how we respond to athletes who show up to class late, and the difference between self-assessment and self-criticism. Thank you to everybody who sends in questions! Keep them coming, please.
#092: 10 Principles of Nutrition
We’re breaking down another one of our 5 Factors of Health. We’re talking about avoiding sugar, eating more veggies, understanding good vs bad fats, and how to eat mindfully.
#091: Tactics of Coaching Games Athletes
We're talking about the technologies & metrics I use to optimize training, the psychological effects of wearing the leader's jersey during the Games, & how I push my athletes out of their comfort zones without risking injury.
#090: 3x3 on Limiting Words, Time Hacks, & Great Movies
We’re introducing a new episode format this week, breaking down 3 limiting words that are holding us back, 3 time-saving hacks, & 3 great movies that anybody chasing excellence should watch.
#089: The Rationale Behind Rx'd Workouts
We’re taking a look at the CrossFit convention of prescribing specific weights, the arguments for and against doing so, and the importance of understanding the intended stimulus of a workout.
#088: Two Minute Drill, #9
We’re answering more listener questions, including my tips for increasing your pull-up strength, how to recover better when you’re an older athlete, and whether CompTrain will ever field a team at the CrossFit Games.
#087: Leading Kids Effectively
We’re talking about how to create a culture for kids that’s all about developing a growth mindset, how I would suggest parents create a physical education curriculum for their kids, & why I don’t think it’s the job of the leader to push a kid to find their passion or purpose.
#086: The Class Experience Scorecard
We’re taking a look at a theoretical scorecard I put together to judge how effectively a class is being organized and run. We cover subjects like how you set-up the room, why you coach more and talk less, & how to use music to create an exciting environment.
#085: The 10 Components of Fitness
We’re going over the ten general physical skills that we’re trying to maximize in the gym, the sports that test them best, and whether I think practicing is more difficult than training.
#084: Two Minute Drill #8, w EC Syncowski
EC is back to tackle some listener questions! We talk about supplementation for average CrossFitters, what a healthy diet looks like for kids, and whether gut microbiome tests are worth doing.
#083: The Origins of NOBULL
We’ve got the co-founder of NOBULL, Marcus Wilson, on to talk about how to spot the right people to work with, why NOBULL had to build a brand before they had products to sell, and how it was that they had the confidence to go up against the big guns in the footwear and apparel business.
#082: How to Start CrossFit By Yourself
We’re discussing how I would advise different kinds of people who want to start CrossFit but who are unable or unwilling to go to an affiliate.
#081: Leaderboarding in Real Life
We’re talking about the dangers of comparing ourselves to others, the role education has in setting us up to chase the wrong things, and how we can learn from our peers without letting their lives dictate our own pursuits.
#080: Building a Stronger Brand
We’re diving deep into marketing, branding, and advertising. We cover topics like the marketing hourglass, why advertising doesn’t work for CrossFit affiliates, creating talk triggers, and understanding your three uniques.
#079: Two Minute Drill, #7
We’re answering more of your questions, covering topics from how to deal with doubt midway through a workout to what advice I’d give leaders who are tasked with motivating reluctant people.
#078: 25 Questions for E.C. Synkowski
E.C. Syncowski of OptimizeME Nutrition is back for a round of rapid-fire questions. We get her thoughts on everything from probiotics, dairy, and bacon, to bread, powdered greens, and alcohol.
#077: Comparing Solo & Group Training
We’re talking about what type of athletes thrive in a one-on-one environment, the differences between progressions and periodization in your programming, and whether I think coaches should specialize in either group or individual training.
#076: 14 Ways to Recover Better
We're talking about a bunch of ways to recover from our workouts better, from simple foam rolling to electric stimulation and float tanks.
#075: Scaling Culture at CrossFit TILT
We’ve got Max Isaak in to talk about what we’re doing at CrossFit TILT, how I think about scaling culture across multiple gyms, and the distinction between being a leader and a business owner.
#074: Win or Learn
We’re talking about failing, the difference between pain and suffering, and why I think the ability to learn from our failures is a skill everybody should learn to cultivate.
#073: Two Minute Drill #6
We're tackling some more of your questions this week, including the food I'd recommend you eat before a workout, what I'd do differently if I was starting CFNE today, and my tips on overcoming performance anxiety.
#072: Optimize Your Nutrition, w/ EC Synkowski
We’ve got EC Syncowski of OptimizeMe Nutrition in to talk about the fundamentals of a good diet, the 800g Challenge, and whether it’s more important to focus on the quality or the quantity of our food.
#071: The Theoretical Development of a Business
We’re walking through the framework I’ve developed for building CrossFit New England, which has five areas of focus: Culture, Product, Marketing, Management, and Systems.
#070: Top Trends Inside the CrossFit Community
We’re exploring some of the common trends we’ve seen come and (sometimes) go within CrossFit over the years, including the Zone Diet, post-workout chocolate milk, and subscriptions to mobility programming.
#069: Embrace the Chase
We’re tackling the concept of chasing excellence head on, talking about putting first things first & why pursuing success isn’t as meaningful as the pursuit itself.
#068: The Changing Landscape of CrossFit
We’re diving into all the changes at CrossFit, why the Sanctionals are better tests than Regionals, and how re-learning what it takes to get to the Games now.
#067: Danger Foods
We’re covering some of the foods you want to consider avoiding in your pursuit of better health, as well as a breakdown of how some simple changes can have a huge impact on the overall quality of what you’re eating.
#066: Two Minute Drill, #5
We’re tackling more of your questions, talking about training seniors, active recovery, and whether I’ve ever considered a vegan diet.
#065: Prioritizing the 5 Factors, w/ Katrin Davidsdottir
Katrin is back to talk with us about the difference between pursuing health and optimal performance, as well as some of the hacks we’ve found to sleep better, eat cleaner, and train harder.
#064: Responding to Training Setbacks
We’re diving into some ways to avoid overuse injuries in the gym, how to think about coming back from whatever setbacks may have derailed your training, & what we do as an affiliate to try to minimize injuries from happening at all.
#063: 10 Principles of Connection
We’re covering the ten ways we can all do a better job of connecting with each other - things like seeking first to understand, asking interesting questions, and complimenting without hesitation.
#062: Two Minute Drill, #4
We're tackling some of your questions, covering topics from mobility, to what I think about people who train to the point of sickness, to whether bodybuilding has a role inside of CrossFit training.
#061: How I Think About Coaching
We’re talking about how to climb the ladder of leadership with your athletes, why you should never ask a client why something isn’t working, and how to get the most out of your coaches.
#060: Building Stronger Nutritional Strategies
We’re talking about some of the ways you can set yourself up for nutritional success at home, at the office, and when you go out to eat.
#059: Running Your Gym Like a Private School
We're talking about how CrossFit New England on-boards new members, the three things we believe can guarantee our members' success, & why gyms should be paying attention to their churn rate.
#058: Embracing Vulnerability, with Heather Bergeron
Heather joins us in this episode to talk about living a life of honesty, dealing with the judgments of others, & why being vulnerable is how we can build trust.
#057: Two Minute Drill, #3
I'm answering your questions on subjects like ideal body fat for health, whether fear is a good motivator for change, & what I would do if I had to start my coaching career over from scratch.
#056: Taking Small Steps Toward Big Goals, with Katrin Davidsdottir
Katrin joins us to talk about how we came to start working together, how we think about & build toward our goals, & when we start creating the year's training plan.
#055: Defining & Pursuing Balance
We're breaking down what I mean when I say that I'm seeking balance in my life.
#054: Starting a Career in CrossFit
We're talking about the journey I took from being a personal trainer to building CrossFit New England as it stands today, what young trainers who want to start a gym should do first, & my best advice for owners who have just opened their doors.
#053: 10 Principles for Better Sleep
We’re talking about developing better sleep habits & why optimizing our sleep is really optimizing our health.
#052: A Masters Athlete's Guide to Competing
In this episode: We're talking about strategies for maximizing the competitive career of a master's athlete.
#051: Learning to Flip Fear Around
We're talking about evolutionary sources of fear, the role it has played in my life, & how to use fear to make yourself better.
#050: Favorite Books, Podcasts, Films, & People
In this episode: We're covering the books & other resources that I most frequently recommend.
#049: Game Day Nutrition
We're talking about the best practices & common mistakes of keeping your nutrition on point during your next CrossFit competition.
#048: What it Means to be Productive
We're talking about putting first things first, the number of hours the average American spends watching television, & how I schedule my days & weeks to ensure I'm being effective.
#047: Two Minute Drill, Take #2
We’re answering listener questions, including my advice to young athletes who want to make CrossFit a professional endeavor, recommended approaches to uncover food sensitivity issues, & my morning routine.
#046: Earning Trust & Building Teams
We're talking about the philosophy & the process we take at CFNE to hire new people, the value of trust, & how to share your vision so that the whole team buys into it.
#045: Don't Get Bamboozled by Big Food
We're talking about some of the reasons we're set up to fail when trying to eat clean, as well as a bunch of foods & ingredients to look out for as we pursue better health.
#044: Talent, Opportunities, & Effort
We're talking about whether Katrin, Fraser, & Tia are more talented than other athletes, the value of deliberate practice, & why I think it's important to first define what you would consider a success.
#043: What to Do About Your Weaknesses
In this episode: We're talking about how to attack weaknesses in the gym, how to play to our strengths outside the gym, & how I've come to think about the areas in my own life I want to focus on improving. Show Notes: 01:54 - How I think about getting to the bottom of movement or performance issues 8:55 - Why I don't only competitive athletes should be focusing on their weaknesses 16:48 - What I think are the cross-over benefits to real life of learning how to attack weaknesses in the gym 23:14
#042: Desert Island Health
In this episode: We're imposing some imaginary constraints to explore some of my health & fitness principles. Topics include which CrossFit benchmarks workouts I'd pick to repeat forever if I had to, what single meal I would eat if I had to only eat one meal for the rest of my life, & what single movement I'd choose if I could only do one. Show Notes: 01:30 - My pick for what movement in the gym I would pick if I could only do one for the rest of my life 08:00 - If I could only do 3 CrossFit ben
#041: Tips to Improve Competitive Performance
In this episode: We're talking about ways to be more competitive in the sport of CrossFit. Topics include how to get better at muscle-ups, tips for improving your double unders, & my best advice for athletes who don't have a coach. Show Notes: 02:06 - Quick recap of the Theoretical Development of a Champion 03:55 - My best advice for a competitor I've never seen compete or train 09:36 - Something I think too many athletes are doing in daily training 12:35 - Something I think not enough athletes
#040: Effective Parenting Tactics
I'm covering some of the most impactful parenting tips I've learned, including praising effort instead of talent, not keeping any junk food in the house, and why we don't let our kids quit. Show Notes: 01:33 - All Pro Dad article: https://www.allprodad.com/10-things-i-hope-my-children-remember-about-me-as-a-father 02:30 - Put your spouse first, not the kids 05:18 - Praise effort, not talent or achievement 05:56 - Grab "Grit" by Angela Duckworth here [https://amzn.to/2Lg2nP1], & "Mindset" by Caro
#039: 10 Ways to Lead from the Front in Your Gym
In this episode: I'm going through ten of the ways I try to lead in my affiliate, including taking our own classes, welcoming feedback, & following through on what I say. Show Notes: 01:50 - #1: Take your own classes & follow your own programming 04:53 - #2: Move well 06:25 - #3: Eat clean 10:04 - #4: Use people's names & look them in the eye 17:14 - #5: Follow through on what you say 19:46 - #6: Welcome feedback & don't be defensive 22:04 - #7: Admit when you don't know something 24:05 - #8: Be
#038: Why CrossFit is Different than the CrossFit Games
In this episode: I'm talking about the primary differences between the CrossFit that happens in our gym & the CrossFit that happens in Madison every summer. Show Notes: 02:02 - How I've come to think about the differentiation between CrossFit and the CrossFit Games 04:05 - My Mt. Everest analogy 07:01 - Why your focus shouldn't be on intensity 08:03 - Mechanics 09:59 - Consistency 10:35 - Appropriate Intensity 13:21 - How the goals of a CrossFit gym member is different than those of a CrossFit a
#037: The Benefits of Negative Visualization
In this episode, we're talking about tactful conflict resolution, the benefits of talking through "If, Then" scenarios, & why thinking through what might go wrong is a great way to make things go right.
#036: 10 Habits You Should Stop Having
I cover 10 things we shouldn't be doing, including hitting the snooze button, watching the news, & leaving dishes in the sink.
#035: The Secret to the Good Life
In this short episode: I talk about the two questions you should be asking yourself consistently if you want to live a fulfilled life, and why you shouldn't always trust your feelings in pursuit of your goals. Show Notes: 00:01:55 - The first question everyone should be asking themselves 00:04:04 - The second question everyone should be asking themselves 00:04:30 - Grab Stephen Covey"s "7 Habits" [http://amzn.to/2miHUMI] & "First Things First" [https://amzn.to/2KJU9LR] 00:06:05 - Why your feelin
#034: Frequently Asked Nutrition Questions
I'm answering some of the most common nutrition questions we get at the gym, from which supplements I recommend to intermittent fasting, from hydration to how much red meat is too much. Show Notes: 00:00:50 - Watch all the CFNE Way Episodes here: https://goo.gl/u8Nfkv 00:02:22 - What sources would you recommend for a deeper dive into learning about nutrition? 00:04:30 - Grab Michael Pollan's books here: "In Defense of Food [https://amzn.to/2qOazd4], "Omnivore's Dilemma" [https://amzn.to/2qLRYPl]
#033: Assessing Health by Measuring Fitness
Talking about going to the doctor, why how many burpees you can do in a minute is an indication of more than just your fitness, & the difference between being a swim coach & a lifeguard.
#032: Breaking Down the Five Factors of Health
We're talking about good habits & bad, the three steps of every habit, & about taking small steps in the right direction. // You can see the poster here: https://goo.gl/hi4BhA
#031: A Recipe for Better Habits
We're talking about good habits & bad, the three steps of every habit, & about taking small steps in the right direction. // Grab "Chasing Excellence" here: http://amzn.to/2vSjU4q
#030: Two Minute Drill, Take 1
In this episode: Answering some listener questions, including the how to balance intensity & volume in training, what I'm working to improve these days, & my recommendations for athletes coming back from injury.
#029: Getting the Most Out of Your Training
We’re talking about why we put so much emphasis on recovering well, touching on nutrition, sleep, muscle work, icing versus heat, stress, & much more.
#028: Strengthening Your Grit Muscles
We're talking about resilience, a fixed mindset versus a growth mindset, & why hard work is more important than talent.
#027: The Development of a Champion
We're breaking down the theoretical development of a champion & what makes the difference between good athletes & great athletes.
#026: Answering the Questions from Tribe of Mentors
We're answering the 11 questions posed in Tim Ferriss's new book Tribe of Mentors. Subjects include the books that have influenced me the most, how caffeine is amazing in small doses, & why I don't believe in failure.
#025: The Value of Thinking Big
We're talking about how CFNE, CompTrain, Project:Elevation, & working with Elite CrossFit Games athletes are all part of the same mission.
#024: Fueling the CrossFit Athlete
We're talking about why nutrition is so important in the sport of CrossFit, ideal body fat percentages for athletes, & what supplements I recommend CrossFit athletes take.
#023: Maximizing Your Minutes
Talking about time management, putting first things first, & why it'd be great if email wasn't a thing.
#022: The Importance of Being Strong Enough
In this episode: We're talking about why athletes who want to make waves in the sport of CrossFit need to focus on getting strong enough to actually be competitive.
#021: W.H.O.O.P.I.E.
We're breaking down an acronym that can help you set better goals & achieve bigger things.
#020: 2017 CrossFit Games Debrief
We're talking about Madison, the programming, & the lessons we learned during the 2017 season
#019: Katrin Davidsdottir
In this episode: Talking with Katrin Davidsdottir about moving to the U.S. to train, surrounding yourself with the right people, & putting in 100% effort.
#018: Putting Character First
We're talking about why I always start with character, the value of spending time in silence, & what most people are missing in their training.
#017: Preparing for the Games
Talking about my month-long CrossFit Games training camp, why eliminating distractions are important, & how excellence is contagious.
#016: How to Train with Intention
We're talking about the difference between practice, training, & competition, & why you should go into every session at the gym knowing which mode you're in.
#015: Redefining Adversity
Talking about why a busted ACL can be a good thing, what Brent Fikowski, Tom Brady, & Katrin Davidsdottir have in common, & why you should focus less on what happens & more on how you respond to what happens.
#014: Simplifying Nutrition
We're talking about why I prefer to keep my nutritional advice simple, the value of getting blood work done, & why both quality & quantity matters.
#013: Working With Members Who Compete
Talking about the best ways I've found to work with my members who want to compete in CrossFit, without losing their connection to our community.
#012: How to Chase Happiness
We talk about why happiness doesn't live on the other side of achievement, gratitude, & why relationships matter more than money.
#011: Cole Sager
Cole Sager stops in to talk about growing up in a small town, his football career, & the "why" behind everything he does.
#010: Conditioning-Biased Programming
Talking about the difference between programming for competitors versus members of our affiliates, the downfalls of strength-biased programming, & why less is almost always more.
#009: Living Based on Core Values
We discuss how I think about Core Values today versus how I used to think about them, & why they're so important to think about every single day.
#008: Brooke Wells
Brooke Wells stops in during a weekend of training with Ben to talk about her background, her training, & her hopes going forward.
#007: Becoming a Leader
Talking about the different levels of leadership, the definition of trust, sincere listening, & how to build a staff of strong leaders.
#006: Daily Discipline
Talking about goal-setting, building habits, & why you want to strive to keep the chain of success going.
#005: The 2030 Games Champ
Talking about how I might guide a young athlete toward future success in the sport of CrossFit.
#004: Practical Ways to Boost Your Community
In this episode: We're talking about some of the small (but important) ways CFNE shows their members they care, touching on topics like thank-you notes, what your programming says about your priorities, & the value of giving your coaches constraints.
#003: Evaluating Opportunities
In this episode: We're chatting about how I think about opportunities, some of the reasons we decided to cancel the East Coast Championships, & why I made the decision years ago to stop being a competitive athlete.
#002: Maximizing Your CrossFit Open
In this episode: We talk about how to maximize your CrossFit Games Open. Topics include how to fit the events into your normal training schedule, what might be coming in 2017, & the value of leaderboarding.