Barbell Shrugged

This week on BARBELL SHRUGGED, we head up to La La Land to kick it at Deuce Gym with Logan Gelbrich. Logan is the owner of Deuce, an open air CrossFit box in the heart of Venice, California. He also leads the CrossFit Strongman Course and is a modern renaissance man when he is not leading the Deuce Gym tribe. In this episode we discuss: How Strongman training can be applied for any level of athlete How to be a master in your specific fitness modality (gymnastics, weightlifting, etc.) while also having a dynamic view on training as a coach How to build a coaching culture that is focused on growth How to have an intelligent relationship to intensity in your training based on your current level of fitness and lifestyle

And… We're Back! I want to start off by recognizing our team of incredible coaches who stepped up and led the Barbell Shrugged show through the better part of 2016. Chris "CTP" Norman, Mike McGoldrick, Alex Maclin, Kurt Mullican, and Mike McElroy, we have have nothing but gratitude for your work. Doug and I are returning to the show stronger than ever with new vigor and we're bringing Dr. Andy Galpin and Kenny Kane along for the ride. Galpin and Kane will be regular co-hosts and resident experts in their respective fields of Sport Science and Coaching. We're excited that we will be able to create a really rich experience for you with their presence. On today's show we dive deep into the future of CrossFit, and Strength and Conditioning. We also get into a great discussion about the future of coaching. It's not going to look anything like it does today. From each one of our perspectives we share what we're currently seeing and where we think it's going. Enjoy!

To scale or not to scale? That is the question.

Mike McElroy returns to the show and we talk programming. If you've ever wondered where to even begin when thinking about designing a program this episode is great starting point. We get asked all the time to do an introduction to programming concepts, so here you have it! But by no means is this an end all be all discussion on programming, this is just meant to get the party started! If you dig this we can delve deeper in future episodes.

The goal of the Shrugged Strength Challenge is to help you GET STRONGER & add 50 pounds to your squat, while IMPROVING YOUR CONDITIONING to drop your "Helen" time by 3 minutes, and improve your overhead movement & mobility. Now that might seem like a tall order, but it's already happening with our Shrugged Strength Challenge athletes. We've seen it! In just 3 months of training our athletes have dropped their "Helen" times by 2:30 on average! They've also gotten bigger squats and improved their mobility at the same time! So whether you've been training for a while or just starting your strength & conditioning journey we're up for the challenge! Following this program and sticking with it will help you with more than the things listed above. Those are just our big goals to give us something to aim for. Other goals we have for this include building a fun as shit tight knit online community, providing you accountability, and helping you with all the things you're going to have to master that go on outside of the gym. We're about to enter our 4th year of running online training programs and we've learned a lot over that time. We're taking what we know works and cranking it to 11. This program is going to be hard work. We like to say this program is for those who want to "TRAIN, not exercise." And what that means is... we're not just going into the gym to break a sweat and get some exercise in. We're going in with a plan, and we're going to work our ass off and stay committed through hell or high water to reach that goal. To earn it.

This is Talking Depth the after show to FULL DEPTH. So if you haven't watched the latest episode in our FULL DEPTH series w/ Mike Burgener, go watch that first then come back!

Squat Injuries, Fixes & Myths w/ Dr. Aaron Horschig of Squat University

EliteFTS athlete and top 10 ranked powerlifter in the 181 class Christian Anto joins us to talk coaching, competing, and getting strong as shit.

http://www.EatingForStrength.com This week on Barbell Shrugged we discuss how Alex Got His Groove Back. Unlucky-in-love grad student Alex (Alex Maclin) jets to Jamaica with his gal pal Delilah (Whoopi Goldberg) for some fun in the sun. There, the 26-year-old working man has an island fling with a new diet experiment involving measuring and weighing his food (180g Carbs, 30g Fat, 150g Protein per day). When it's time to return to Memphis, Maclin realizes that he's unleashed a new metabolism and his physique is a spitting image of it's efficacy. But, just like any long term diet that involves weighing and measuring, does this chase for six pack abs stand a chance against everyday temptations? Or even worse, will he lose his gainz as a result? In this show we talk about Alex's journey in the kitchen and discuss what he's learned that's worked for him in the past when it comes to eating to gain strength and keep the pounds off. Stories are shared, failures are admitted, secrets are unraveled in this epic tale of one man's journey to find his groove (in his abs). Enjoy! McG

How To Know When To Go Hard or Go Easy In Training

Anabolic Fasting & The Muscle Trifecta

Doug Larson returns to the show, but this time as our guest! We put him on the spot and ask him the questions this time. Tune in and see how he thinks about teaching technique. Must listen episode.

How to Use Strongman Exercises to Build Functional Strength

Justin Thacker returns to discuss how to build a strong weightlifting community. How to program for groups. How to build a meathead's playground, and how much you should be able to snatch and clean and jerk.

Alex and McG talk about their recent swaps in training goals. McG going from long time CrossFit athlete to doing his first Olympic Weightlifting competition, and Alex going from years of weightlifting to doing his first CrossFit competition. What did they learn? What had to change? How did nutrition play a role?

Get your nutrition learn on!

The last few weeks have been pretty intense. Let's back off on the seriousness a little bit and bring it back to to old school Shrugged. This week we thought it was due time for a throwback episode. So brew up some coffee Chris Moore style, with delicate treatment via french press. Remember, don't scorch it and ruin your fresh grind like an amateur. We share our stories and experiences about how much the CrossFit world has changed over the past 10 years. We go into a little background of how we found it . We also share some of our competition experiences as well as how much the CrossFit Games have changed from year to year. Have you noticed how fast nutrition and training volume in this community are evolving? It's cool to think back and see what parts of this fitness community are trends and which ones of those have stood the test of time. There are some funny ass stories in here so make sure you cover your keyboard so when you spit out the black gold your sipping it doesn't fry your Macbook, Del, or E-machines (…after all, it is a throwback). It's all changing and growing so fast. Towards the end we talk about where we think CrossFit as a sport is heading and what we think the future CrossFit Games Athletes will look like. Where do you think it is heading? What do you think things will look like in 5 or 10 years? It's a blast to think about it. And I'm super grateful to be along for the ride. And we're super grateful to have you with us. As always, thanks for listening. Enjoy! McG

Use the code "SHRUGGED" when buying Caveman Coffee to save 10%

How to Increase Your Aerobic Capacity w/ Chris Hinshaw

One is not better than the other, but their is a difference (in our opinion)... are you TRAINING or exercising?

w/ CrossFit Games Masters Athletes Annie Sakamoto & Ron Ortiz

Watch FULL DEPTH on BarbellShrugged.com FIRST! This is the after show.

Ever try to get your family or friends to join you in eating healthy? It's not easy. Check out this episode for some ideas.

Jason Leydon coached his team CrossFit Milford to second place at the games last year. On this episode he talks about building a strong community in the gym, how to manage competitors and your regular class athletes, and more.

"Stay patient. Just because you don't have a pull up within your first month doesn't mean that you're failing." - Lindy Barber Lindy and Elly make up 2/3 of the females on team CrossFit Mayhem Freedom. On this episode they discuss the massive returns you'll get as an athlete if you can just be patient, training tips for female athletes... as well as their experiences being on reality TV game shows.

"I'd take good training partners over a great coach any day" - Rich Froning Rich Froning is 4-time Fittest Man in the World and CrossFit Games Champion, as well as a member of CrossFit Games 2015 Affiliate Cup winning team CrossFit Mayhem Freedom. Angelo Dicicco is the 1st 14/15 CrossFit Games Teen champion. Both are from Cookeville, TN.

Professional gymnast and creator of the Power Monkey method Dave Durante drops knowledge bombs and speaks the truth on this episode... a must listen.

Try out our new way to test your strength... http://www.ShruggedStrengthTest.com

Trying to get that first strict pull-up? Or get stronger at pull-ups in general? Peep this episode!

We discuss episode 2 of our new Series "Full Depth"

Enjoy some behind-the-scenes stories from our experience at NASA and continued discussion from the first episode of Full Depth: How NASA is Building Strength to Get Astronauts to Mars Part 1. P.S. Don’t listen to this podcast until you’ve actually watched the episode! You’ll spoil it for yourself. REIGN SUPREME!-CTP

How to Nut Up and Ride the Pain Train

How to be at Peace with Your Gains and Have a Hella Fun Time Training Again

How to come back from an injury.

Everyone focuses on strength. But have you ever spent time actually developing your aerobic capacity? Doing so will help you in all areas of your training not just your conditioning. Tune into find out how you can start improving your aerobic engine. Want our help increasing your Aerobic capacity? Our new "Aerobic Monster" program is specifically designed to help you improve your aerobic engine so you can pace, breath, and recover better. Check out all the details at http://overtime.barbellshrugged.com

We debate the pros and cons of all the diets, nutrition plans and lifestyles that are popular right now and try to shed some light on how you might switch up your diet when eating for performance vs. aesthetics vs. health.

CrossFit Games athlete, CrossFit Regionals athlete, Olympic Weightlifter who is new to metcons, and CrossFit affiliate owner all talk about the CrossFit open!

We’ve had a few catchphrases over the years. In the early days of Barbell Shrugged, I can remember scribbling, “Coffee, Tequila, Barbells” everywhere and on everything. It was silly, but also an effective way to define and state our mission. All we wanted to do was talk about training and have a great time doing it. And it worked! The Window of Gains is a more recent example. It’s was still fun and on mission; but the goal was very different. We wanted to teach something practically and personally – With laughter. That’s the challenge, right? There’s no shortage of theory and opinion in the field of sports nutrition. And yet, the world is overflowing with athletes who aren’t meeting their nutritional and performance goals. We have more available information than ever, so why should anyone be confused about what they need? Why should anyone argue for certainty of knowledge over action? Our approach was to film a light-hearted show on the topic, and maybe slap a cartoon logo on the side of a shaker bottle. “People will see this and giggle,” we thought. “And then maybe they’ll remember that building a strong and adaptive body begins with a shake and a decent meal.” This is the power of a phrase. A short, funny thing. It is a trigger. It is your spark. A real path of action, and results, and truly profound change. Time to d3&t Yes, we’ve had a few phrases over the years. Some were funny, a few were even useful. But only one phrase has proven durable and real enough to serve as our default battle flag, our rallying cry. It doesn’t look like much at first. It doesn’t even make sense – d3&t, what is that? The name itself is very easy to explain. To d3&t means to, “Drop Everything & Train.” As it suggests, this is a call to action. Actually, our exact call to action. The “3” in the title points to 3 o’clock, our sanctioned training time. But all the real power here is contained in the depth. Real knowledge is about taking action. And this particular action of “dropping everything” works at three distinct, body-strengthening, life-changing levels. Begin and discover for yourself. Level 1 – Establish the practice There are countless ways your training could go poorly. There are so many variables at play, so many possible goals to chase, and like I said, there’s so much theory to consider. And it’s true, you’re going to get lost and fuck up eventually, probably more than a few times. But this is the only way that you can truly learn. In time, and with enough of the fuck-ups, you’ll start to notice that successful training means nothing more than restarting and recommitting again every day. On balance, you will have good days and very bad days. The weights will feel light, and sometimes immovable. And toughest of all, there will be moments where the entire world feels like a barrier between you and the barbell. That’s when you’ll make the real decisions. Day by day, will you choose to drop everything? Will you do the work? Level 2 – Focus your intent Touching the barbell is always a plus, but still just a start. There’s still more that needs to drop. You might guess that the plan is very important, and it is. But it can also be a big distraction in any gym or training space. There are many great programs, written by many amazing, highly capable coaches. But as map in your hands, that program isn’t worth much on its own. Vision and earnestness do all the driving. So, drop everything. Every distraction of your life. Every urge that tells you to try something new, or something else, or something fancier and more complex. Drop anything that serves to divide your intent. Go ahead, you know the answer. The time is now. There’s only the barbell, this first lift of your training session. So give the moment all the focus it deserves. Give it everything you have, and pay very close attention to the results. You’ll quickly discover that intent is almost everything. Level 3 and beyond – Remove the expectations If you want to achieve extraordinary results, focus your attention. Do not try to take on everything all of the times. But with that, it’s important to say that even focus has its limitations. Consider that the world is filled with tremendously strong and fit people who don’t feel that way inside. They might win more races than they lose, or lift immense loads, but they can’t keep from chasing bigger results. I don’t want to discourage you, the opposite is true. You should pursue a meaningful goal, something you. Don’t stop until you realize that goal. But you should also realize that the most powerful kind of action isn’t anchored to the result. You’ve heard of Yoga, right? Sure, there’s the physical, bendy, sweaty, incense-infused kind of Yoga. But then again, there’s a more ancient, fundamental, flowing kind of Yoga. Something for the body and the mind. More of a verb than noun, I guess. It’s called Flow, bliss, or even just happiness. It’s not a thing to get, but the natural byproduct of a still, trained, soothed mind. I

Most Inspirational Moments on Barbell Shrugged

The Best of Christmas w/ Christmas Abbott & Barbell Shrugged

ft. Cory Gregory, Andy Galpin, Eleiko, Window Of Gainz, Julien Pineau

ft. Kendrick Farris, Justin Thacker, Diane Fu, Louie Simmons

feat. Julie Foucher, Andrea Ager, Lindsey Valenzuela, and Jackie Perez

Some of our favorite moments with Rich Froning on the show.