Created In The lab: Recent Episodes
Created In The lab
Weekly PODCAST of CrossFit Dunbar Cave Lab and Matt Biolsi. Blending the worlds of CrossFit, strength and conditioning, fitness, and stoicism for the competitive and everyday athlete. Support this podcast: https://anchor.fm/matthew931/support
This episode we decided to talk about different squat cycles. Between me and Joe we have tried multiple squat programs and have found pros and cons with each. We talk about the way we squat in our own programs now and why we do it. Hope you enjoy two bros talking about all things squat! Don’t forget to subscribe to this podcast and follow us on social media, @crossfitdcl, @dclmattyb, @stayrelentlessap, and @joeb
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In this episode me and Joe discuss some recent competitions that we have attended. What did we like, we did new not like, what we believe could have been better. On of the most important aspects of being the best at what you do is critiquing what goes on around you and improve what you are doing but seeing what you can improve on. Hope you enjoy this weeks episode.
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Today me and Joe sit down to talk about different Fads in CrossFit, from what shoes one would wear to wearable technology. Joe and I have a lot of experience working and seeing athletes use a lot of different tools and offer some insight as to when and how one should use these tools.
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Joe and Insit down and talk about our reaction to the 2021 NoBull CrossFit Games. What did we like? What did we hate? How well designed was the test.
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CrossFit Quaterfinals, following online competitors programs, DCL weekly programming review
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CrossFit open from a programmers perspective. DCL programming for March 29-April 2nd
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Overhead squat dynamic effort 8x3 75%, 400m run 12 squat snatches, 400m run 10 squat snatches, 400m run 8 squat snatches, 400m run 6 squat snatches, 400m run 4 squat snatches
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Snatch complex skill work, 30 min EMOM Minute 1 12-15 calorie row males, 8-12 calories for females, Minute 2 5-8 back squats (225/155), minute 3 3-5 ring muscle ups
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Shoulder Press 3RM, Barbara Ann, 5 rounds each for time 20 handstand push ups, 30 deadlifts (135/95), 40 sit ups, 50 double unders
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Clean complex skill development, 5 RFT 10 single arm dumbbell thrusters (50/35) 15 box jump (30/24) 10 single arm dumbbell thrusters, 15/11 calorie bike
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Overhead squat 3RM, 30-20-10 hang power cleans (115/75) toes to bar
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Front squat dynamic effort 8x2 85%, 5 RFT 12 pull ups, 20 wall balls (20/14) 40 double unders
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Power snatch touch and go skill development 7x3 increasing weight. 30 min EMOM minute 1 15-10 calories for males 10-7 for females assault bike. Minute 2 3-6 power snatches (135/95) minute 3 3 ring muscle ups or 6 ring dips
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Push Jerk 1RM, 9 min amrap 10 deadlifts (225/155) 10 hand release push ups, 1 min rest, 6 min amrap 6 deadlifts (245/175) 6 bar facing burpees, 1 min rest 4 deadlifts (265/185) 4 handstand push ups
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Power clean touch and go skill development, 1000m row buy in 4 rounds 12 dumbbell hang clean and jerk (50/35) 22 box jumps (24/20) 32 sit ups
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Front squat 1RM, 21 thrusters (95/65) 9 toes to bar, 15 thrusters 15 toes to bar 9 thrusters 21 toes to bar
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Front squat dynamic effort 7x3 80% 30 foot handstand walk 10 deadlifts (275/195) 30 foot HSW 8 deadlifts 30 foot handstand walk 6 deadlifts 30 foot handstand walk 4 deadlifts 30 foot handstand walk 2 deadlifts
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Hang clean from below knee skill development. 20 min amrap 6 squat cleans (185/125) 12 bar facing burpees, 18 calories bike
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Pause push jerk 2RM 4 RFT 400m run, 15 weighted step ups, 35 sit ups
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Hang snatch from below knee skill development 5 RFT 5 hang squat snatches (115/75) 10 box jump overs (30/24) 15 pull ups
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Pause front squat 2RM, 4 RFT 12 push presses (95/65) 16 back rack lunges 50 double unders
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Front squat 5x5 75%, 50 bar facing burpees, then 4 rounds 10 overhead squat (95/65) 15 chest to bar pull ups, then 400m run
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Pause Clean 2” skill development. 12/10/8/6/4/2 sandbag cleans 20/15, 18/13, 16/12, 14/10, 12/9, 10/8 assault bike calories
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Push jerk 3RM, 20 min amrap 4 handstand push ups, 8 toes to bar, 12 Dumb Bell hang clean and jerk (50/35)
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Pause Snatch 2” skill development. 10 RFT 9 thrusters (95/65) 35 double unders
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Front Squat 3RM, 4 RFT 10 power cleans (165/115) 50 sit ups 25 wall balls (20/14)
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Back squat dynamic effort 8x2 85%, 15 min amrap toes to bar, 35 double unders, deadlifts (225/155). Rep scheme for toes to bar and deadlift 4,8,12,16,20...
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Squat snatch skill development, 4 RFT 400m run, 15 overhead squats(95/65), 15/11 calorie bike
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Push Press 1RM, 15 HSPU 30 DB overhead lunge (50/35) 9 kb SDHP, 12 HSPU 30 foot overhead DB lunge 13 SDHP 9 HSPU 30 foot overhead lunge 15 KB SDHP
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Power clean skill development. 5 RFT 5 power cleans (185/125), 10 chest to bar pull ups, 15 box step ups (24/20”) (50/35#)
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Back squat dynamic effort 7x3 80%, 4 rounds every 4 minutes complete 15/12 calorie bike, 8 push presses (115/75) 4 bar muscle ups
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Hang snatch skill development. 6 min amrap 20 OH lunges 50m farmers carry 20 sit ups, 6 min amrap 15 hang power snatch 50m farmers carry, 20 sit ups 6 min amrap 10 squat snatch 50m farmers carry 20 sit ups
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Pause push press 2 RM, 5 RFT 4 power cleans (185/125) 7 handstand push ups, 11 box jumps (30/24)
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Hang clean skill development. 30 RFT 5 wall balls, 3 toes to bar, 1 deadlift (315/205)
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Pause Back squat 2RM, 4 RFT 15 thrusters (95/65), 12 bar facing burpees, 400m run
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Back Squat 5x5 75%, 10 minute amrap 10 shoulder to overhead (135/95) 10 DB step ups (50/35) (24/20”) rest 2 minutes 10 minute amrap 10 HSPU, 10 front squats (135/95)
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Power clean skill development, 4 RFt 10 power cleans (155/105), 20 box jump overs (24/20), 30 sit ups
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Push Press 3RM, 30/23 calorie bike, then 4 rounds 16 dB alternating snatches 12 chest to bar pull ups, then 20/15 calorie bike
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Power snatch skill development, 5 RFT 15 power snatches (75/55),12 toes to bar, 9 bar facing burpees
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Back squat 3RM, 3 RFT 15 deadlifts (225/155), 30 wall balls, 60 double unders
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50 calorie bike, 50 toes to bar, 40 box jump overs (24/20), 40 pull ups, 30 wall balls, 30 bar facing burpees, 20 hang power cleans (155/105), 20 GHD sit ups, 10 shoulder to overhead, 10 bar muscle ups.
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Clean 1 rep max, Isabel 30 snatches for time (135/95)
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Deficit hand stand push up 7 x 1 increasing height. 20 min amrap 5 handstand push ups, 10 weighted step ups, 15 weighted sit ups
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Snatch 1RM,5 RFT 10 overhead squats 95/65 200m run 10 C2B pull ups
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Press in Split 7x3, 400m run, 15 hang clean and jerk (135/95) 60 double unders, 12 hang clean and jerks 400m run, 9hamg clean and jerks, 40 double unders, 6 hang clean and jerks, 400m run, 3 hang clean and jerks 20 double unders
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Power clean 1 rep max, Diane 21-15-9 Deadlifts (225/155) Handstand Push Ups
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Snatch Balance 5x3, 30 bar facing burpees, 75 sit ups, 20 thrusters (75/55) 20 bar facing burpees, 50 sit ups, 15 thrusters (95/65) 10 bar facing burpees, 25 sit ups, 10 thrusters (115/75)
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Power Snatch 1RM, 4 RFT 6 shoulder to overhead (165/115), 12 box jump overs (24/20), 18/14 calorie bike
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Squat clean thrusters 7x2 75% CF Open 19.3 200 foot overhead lunge, 50 box step ups, 50 strict HSPU, 200 foot handstand walk
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4 rounds 3 min in; 1 min rest 400m run then max squat snatch, max toes to bar, max shoulder to overhead, max bar facing burpees
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Floor press 1RM, 4 RFT 10 DB hang clean and jerk, 15 box jumps (30/24) 10 DB hang clean and jerk, 15 weighted sit ups
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Squat Clean Thruster 1RM, 21 Hang power cleans (135/95) 21 ring dips, 50 double unders, 15 power cleans (135/95) 15 ring dips, 75 double unders 9 squat cleans (135/95) 9 ring dips 100 double unders
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100 wall balls, 100 calories on assault bike, 100 pull ups, 100 push ups
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Overhead Squat Dynamic Effort 8x2 85%. 3 RFT 600m run, 7 Bar Muscle Ups, 8 power snatch (135/95)
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20 min amrap 15/10 calorie bike 1 trip down the clean ladder. Male RX weights 135,155,185,205,225, 245 Male scaled 95,105,115,135,155 Female RX weights 95,105,125,135,155,175 Female Scaled 65,75,85,95,105
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Shoulder Press 1RM 4 RFT 8 deadlifts (245/175), 12 toes to bar, 16 wall balls (20/14)
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20 min amrap. 400m run snatch ladder. Male weights 95, 115, 135, 155, 175, 195 Male scaled 45, 65, 75,95,115. Female RX weights 65,75,95,105,115,135 Female scaled 35,45,55,65,75
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Overhead squat 1RM, 5 RFT 12 burpee box jump overs, 8 chest to bar pull ups, 12 handstand push ups
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Overhead squat 8x2 80%, 5 RFT 50 double unders, 15 toes to bar, 10 thrusters (95/65)
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Turkish Get ups 3 x 5 per side, 3 RFT 60 sit ups, 30 KB swings (53/35), 60 foot front rack lunges (53/35)
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Shoulder press 3RM, 4RFT 400m run, 20 wall balls (20/14) 10 chest to bar pull ups
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7 min amrap 7 strict HSPU, 7 clean and jerks (185/125), 2 min rest 7 2” deficit HSPU, 7 clean and jerks (165/115), 2 min rest, 7 HSPU, 7 clean and jerks (135/95)
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Pause overhead squat 3RM, 4RFT 15/12 calorie bike, 10 burpee box jumps (24/20), 5 deadlifts (275/185)
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Overhead squat dynamic effort 7x3 75%, 20 min amrap 10 bar facing burpees 20 wall balls, 10 power snatch (95/65)
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Shoulder press 5 RM, 400m run then: 15-12-9 deficit handstand push ups, box jump, clean and jerk (155/105), then 400m run
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Broken Cindy 0-10 minutes 10/8 calorie bike, 8 pull ups, 10-20 minutes 8 rounds 100m run 6 chest to bar pull ups, 20-30 minutes 35 double unders 4 bar muscle ups
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Overhead Squat 5RM, 15 min amrap 10 deadlifts (185/125), 20 sit ups, 300m run
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Front squat 8x2 85% 5RFT 15 pull ups 30 foot KB lunges (53/35) 15 wall balls (20/14)
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0-10 minutes 10 rounds 10/8 calorie bike 12 deadlifts, minutes 10-20 100m run 9 hang power cleans, minutes 20-30 10 rounds 35 double unders 6 push jerks (155/105)
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Bench Press 1RM 21-15-9 power snatch (95/65) ring dips
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20 min amrap 5 strict HSPU, 10 toes to bar, 15 box jumps (30/24”)
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Front squat 1 RM 3 RFT 15 thrusters (115/75) 15 bar facing burpees
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Front squat dynamic effort 7x3 80% 5 RFT 4 sandbag cleans (150/100) 8 HSPU 12 Toes to Bar
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20 minute EMOM 12 wall balls even minutes, 35 double unders odd minutes, then 400m run 50 barbell thrusters
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Future bench press 2RM, 30 minute amrap 5 deadlifts (275/185) 13 push ups 9 box jumps
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30/25 calorie bike buy in then: 5ROunds of 10 clean and jerks (135/95) 15 pull ups, 20 sit ups
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Pause front squat 1RM 3 RFT 20 push presses (115/75) 20 bar facing burpees
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1000m row buy in: 30 dumb bell snatches 50 sit ups, 30 dumb bell hang clean and jerks, 50 weighted sit ups, 30 dumb bell step ups 50 GHD sit ups
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Bench press 5RM 4 RFT 400m run 5 squat snatches (135/95)
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ELECTION DAY!! Do your civic duty and get out and vote. 10 minutes 3 Rounds 30 push ups, 60 foot overhead lunge. 10 minutes 3 rounds 15 HSPU 60 foot Dumb bell overhead lunge, 3 rounds 30 foot handstand walk 60 foot dumb bell overhead lunge
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Front squat 5RM, 4RFT 7 power clean and jerks (155/105), 11 T2b 15 lateral bar burpees
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Back squat 8x2 85%, 4 RFT 12 deadlifts 225/155, 50 double unders, 12 HSPU
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30 min EMOM. Minute 1 10/8 calorie row, minute 2 6 single arm devils press (50/35), minute 3 8 alternating pistols
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Push press 1RM, 5 RFT 200m run 8 power snatches (115/75) 12 box jumps
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20 min amrap 5 power cleans (185/125) 10 bar facing burpees, 15 calorie bike
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Back squat 1RM, 30 wall balls, 21 pull ups, 25 wall balls 15 pull ups, 20 wall balls 9 pull ups
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Hortman 45 minute AMRAP 800m run, 80 air squats, 8 muscle ups. U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on August 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise. He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.
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Push press 3RM. 21-18-15-12-9-6-3 Deadlifts (205/135) 40 double unders after each set
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5 RFT 5 hang power snatches (115/75), 8 overhead squats, 13 bar facing burpees. Www.community coalition.fitness pledge -11055
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Back squat 3RM, 4 RFT 60 sit ups 11 power cleans (155/105)
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Back squat dynamic effort 5x5 75%, 3RFT 25 power snatches (75/55) 25 pull ups
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5 RFT 15/12 cal bike, 10 hang power cleans (135/95), 10 handstand push ups.
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Push Press 5RM, 3 RFT 25 KB swings (53/35) 30 box jump overs (24/20) 35 sit ups
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40 burpees, 10 deadlifts 12 ring dips, 10 deadlifts 10 ring dips, 10 deadlifts 8 ring dips, 10 deadlifts, 400m run for time. Deadlifts (225/155)
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Back squat 5RM. 4 RFT 10 Overhead squats (95/65), 12 T2B, 50 Double Unders.
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10 RFT 15 wall balls (20/14) 6/4 calorie bike
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30 min EMOM, minute 1 35 double unders, minute 2 8 Toes to Bar, minute 3 10 Dumb Bell snatches
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Clean 1 rep max, 3 RFT 15 deadlifts (225/155) 15 HSPU, 200m run
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20 Min AMRAP 5 Shoulder to Overhead (165/115)) 50 Air Squats 5 Box Jumps (30/24)
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Squat Snatch 1RM, 21 thrusters (75/55) 21 Pull ups, 15 thrusters (95/65) 15 C2B pull ups, 9 thruster (115/75) 9 bar muscle ups
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*all numbers based off Mondays 1 rep max effort 5 min EMOM 3 reps @ 70% rest 1 min 5 min EMOM 2 reps @ 75% rest 1 min 5 Min EMOM 1 rep @ 80% rest 1 min
Then: 1 Round of "Kelly" 400m run 30 box jumps (24/20) 30 Wall balls (20/14)
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5-4-3-2-1 Back squats (225/155), 200m run, 10-12-14-16-18 Dumb bell snatch
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20 Min AMRAP 9 Pull Ups 9 Push Ups 9 Air squats 7 C2B Pull ups 7 Hand Release Push Ups 7 Goblet squats (53/35) 5 Bar Muscle Ups 5 Strict HSPU 5 KB Tater Swings (53/35)
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Mod hang squat snatch or hang squat clean 8x2 75% WOD Karen 150 wall balls for time.
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30 min EMOM minute 1 10/8 calorie row, 6 overhead squats (115/75), 4 sandbag cleans. DCL Endurance 4 RFT 25 calorie run 20 thrusters (75/55)
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400m Run 18 Deadlifts (225/155) 400m Run 15 Deadlifts (245/165) 400m Run 12 Deadlifts (265)/175) 400m Run 9 Deadlifts (275/185) 400m Run 6 Deadlifts (285/190)
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10 min amrap, 30 foot handstand 6 double DB step overs, rest 2 min, 10 min amrap 30 foot handstand walk, 6 double DB burpee step overs, rest 2 min 30 foot handstand walk 6 box jumps (30/24) DCL weightlifting push press +split jerk 7x1 80%, hang power clean 7x2 80% of max power clean, snatch pulls 7x1 100% of max snatch
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Hang snatch 1RM, 21-15-9 Thrusters (95/65) T2B 75 double unders after each set. Endurance 5RFT 15 calorie ski, 15 box jump overs, 15 GHD sit ups
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Dynamic effort deadlift 8x2 85%, 10 SB Cleans, 10 single arm devils press, 8 SB cleans, 10 single arm DB thrusters, 6 SB cleans, 10 single arm devils presses, 4 sandbag cleans, 10 single arm dB thrusters, 2 SB cleans
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30 minute AMRAP, minutes 0-10 10 Power snatch (95/65), 20 Pull ups, 30 sit ups. Minutes 10-20 10 power snatch 115/75 20 C2B pull ups, 30 weighted sit ups, minutes 20-30 10 power snatch (135/95), 20 Bar Muscle UPS, 30 GHD sit ups
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Split Jerk 1RM, WOD 4RFT 400m Run, 25 KB swings 53/35. Weightlifting clean f/blocks @knee height, snatch high pulls, overhead squat 8x2 80%
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Deadlift 1RM, “Death By Push ups, T2B, HSPU, Calorie Row (starting at 5 Calories) DCL Endurance 3,000m row, 2 Mile Run, 1 Mile Ski
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“Emily” 10 RFT 30 double unders, 15 pull ups, 30 air squats, 100m sprint
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5 RFT 10 DB Split Jerks, 12 T2B, 10 DB split Jerks, 12 Box Jumps. Programming spotlight Comp Program!
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6 RFT, 10 thrusters 95/65 50 double unders. Weightlifting pause clean deadlift + clean+ jerk 3@65%, 3@75%, 3@80%. Snatch grip RDL 5x3 95%, Back Squat 5x5
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Deficit deadlift 1RM, 3 rounds 1 minute each station. Alternating KB snatch, calorie row, burpees, pistols alternating legs, calorie bike, 1 minute rest. Endurance 10 rounds 100m sprint, 10 wall balls.
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5 RFT 15/10 calorie bike 5 squat clean 185/125. Endurance 4 rounds 800m run 20 KB tater swings
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20 min amrap 6 power snatch, 12 bar facing burpees, 18 sit ups. Don’t forget to follow us @crossfitdcl on Instagram and twitter and also follow me @dclmattyb
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Conditioning Barbell Chipper. 50 Double Unders, 15 power cleans, 400m run, 15 front squats, 20/15 calorie bike, 15 shoulder to overhead, 50 double unders, 15 back squats.
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2 RFT 40 wall balls (20/14), 30 hang kettle bell cleans (53/35), 20/15 calorie bike. Endurance 4 RFT 400m run 30 foot double KB front rack lunges (53/35), 20 Box jump overs
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2 deadlift, 4 c2b pull ups, 8 box jump overs 20 min amrap
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5 rounds, 4 min AMRAP 10 DB Box Step Ups, 8 T2B, 6 Burpees to pull up bar. Programming Spotlight DCL Weightlifting Pause Clean + jerk, Snatch Grip Strict Press, Reverse hypers.
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Overhead squat 1RM, WOD Grace 30 clean and jerks for time 135/95. Programming spotlight DCL Endurance 1 mile run, 30 back squats 155/105, 1 mile run
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3 RFT 20/15 calorie bike, 10 sandbag cleans, 15 burpees to pull up bar. Spotlight on our competitors program. Have fun, stay healthy, enjoy the day and weekend.
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Workout of the day 200 wall balls for time. Every 2 minutes perform 1 squat snatch increasing load. Programming spotlight is our weightlifting program. DCL Weightlifting has produced local and national level lifters.
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4 RFT 50 double unders, 15 T2B, 10 Deadlifts (225/155) endurance WOD 6RFT 10 calorie row, 15 box jump overs, 15 burpees to 6” target, 15 KB swings (53/35)
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Workout of the day and tactical program spotlight
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We will be highlighting our competitors program as well as our normal crossfit program. Todays workout is 12-10-8-6-4 of Hang Squat cleans and 400m runs.
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We’ve taken a couple of weeks off because I felt it was important to not talk for a while. So much is going on in our world and I felt it was important to just not talk. Now we are back with an interview with my good friend Jenn Lucas. Jenn is a military spouses, National trainer, presenter, and assessor with Les Mills. She has her degree from the college of William and Mary in Kinesiology.
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Manny people say that they “train”. But when be you train are you actually training for something? Are you training the most important aspect of any physical preparation program, the mental?
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In this episode we decided to interview the head coach and programmer of CrossFit SolaFide. I’ve know Joe for a long time and was excited to sit down and discuss coaching, programming, and trading with him.
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This week we talk about putting ourselves in situations that lead us to success and not letting fear, others, or emotions dictate how we workout and live our lives. Hope you enjoy. Www.drivennutrition.net/affiliates/1684 https://barbell-voodoo.myshopify.com/collections/united-collection/products/united-dunbar-cave?fbclid=IwAR25CCSztest8vdwnwn7Bjn0HbFONV36bNr5jcyJ0jhl-KWo1n2T2DsFB-s
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Welcome to the created in the lab podcast, where each week will will take the valuable lessons of stoicism and apply them to our fitness journey. This week we talk about what to do in a world without proper equipment. I have often been asked how can I get the benefit of this particular workout with the equipment I have. With a little creativity any workout can be scaled to achieve a desired stimulus. Hope this podcast helps out during this time of limited resources.
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We can not control the situation but we can control our perceptions. This is a deadly virus but there are some positive outcomes. These situations force up to be appreciative of the simple things in life. Spending time with your family, learning new skills, catch up on reading. Companies are changing the business modals to help their communities. Rogue fitness is making medical supplies and a local distillery is making hand sanitizer. This will forever change all of us, question is will it change us for the better?
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Stop talking about your goals. Start acting. Only action will take you where you want to go.
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Welcome to the created in the lab podcast, where each week will will take the valuable lessons of stoicism and apply them to our fitness journey. This week we talk about being a product of your efforts. You are a farmer, what you do everyday is either producing good fruit or will eventually need to be cut down. It takes time and effort everyday just like a farmer but if you give your best efforts you can rest your head knowing that what you produce is either making yourself better or you can stress knowing that the lack of effort is going to be your downfall.
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No one knows everything. Never be scared to admit that you don’t know something. In the gym take the time to learn rather than assume you know what you are doing.
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We should all set a goal to be 1% or 5 pounds better. Never become complacent and strive to be better everyday.
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Trials come to all of us in life. There is no way around them. The major thing all successful people have that some do not is the ability to keep going when times are hard. In military selection courses they are not looking for the strongest or the fastest people. They are looking for people who do not quit. That is it! When life seems to be keeping you down, remember why you started. If you really want something, stay the course. Adjust your plans when needed but do not quit!
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Everyone has the same amount of time in their day. Those are are excelling in what they do and those of us that are trying to be like them all have the same 24 hours. The difference is the priorities we set for ourselves. Some prioritize their goals others prioritize leisure. Which one are you?
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We often times get so caught up with wanting more that we fail to appreciate what we have. We never find contentment or happiness. You must be satisfied with what you have and trust your process.
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Is being envious of someone what is keeping you from being happy? Is what you are seeking really going to make you happy? Odds are it won’t. You will never have enough money. You will always have another goal in mind. This is why you must enjoy the process to becoming rich or pursuing a goal. If you don’t, you will never find happiness.
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Too often in life, we skip the proper steps. We rush through learning to achieve something bigger. This is often the reason most of us fail to reach our true potential.
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A positive attitude can effect everything you do. From the gym to tackling problems at work, a positive attitude can effect everything. Smiling is key to that. No matter what life throws at you, Smile!
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How many of us just go through the motions of life? are we using every second to get the most out of it? The gift of life is the most precious thing and most of us are not using that gift wisely. Go out and inspire others, it is the only thing that will be here after you are gone.
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Ego is the biggest threat in our society. It is what is holding you back. To learn more about how ego is holding you back check out the book Ego Is The Enemy by Ryan Holiday.
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I say it every, but what does it mean? Know that the process is boring, it’s meticulous, and it can be annoying. But, if you trust the process with your skill work, your nutrition, and your mobility you will get where you need to go.
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Do what makes you happy could possibly be the worst advice out there. Don’t do what makes you happy, do what makes you better.
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The famous last words of Marcus Aurelius should inspire all of us to quit waiting for tomorrow and get your work done today!
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Training in workout will inevitably cause pain. Pain in your legs, pain in your lungs, or just pain to your ego. Using this training for not only physical purposes but also mental purposes will help build your character. As always don’t forget to subscribe to this podcast, leave a review, and help support by going to www.cfdunbarcavelab.com and purchase some merchandise. Have a great day and do great things for your country.
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Today we talk about the story of Hercules and how we apply his story into our everyday lives.
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Using the ancient words of Marcus Aurelius, we shouldn’t let obstacles stop us in life or our workouts. Use every obstacle as a way to grow your character.
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What is Virtue? How does virtue apply to my life both inside and outside the gym? Today we discuss two virtues that are held in high regard inside the CrossFit world and how if you apply both to the gym, they will ultimately make you a happier person.
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The idea that there are so many experts out there is mind boggling. All you have to do is scroll through instagram and you will find hundreds if not thousands of “experts”. No true expert calls themselves such. I have never heard of Louie Simmons, Mike Burgener, or even Albert Einstein call themselves experts so how could there possibly be this many?
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Workouts are tough, life is tougher. If I let myself quit during a simple workout, what will I do when tragedy strikes?
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In this episode I discuss my expirience at the 2019 CrossFit Games. What I thought about the programming, the cuts to the field, and the fan expirience. I break down my opinions about all 11 individual workouts. Hope you enjoy!
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You asked, we answered in our first round of questions and answer segments. Keep the questions coming.
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Breathing is critical to your life. The athlete that controls their breathing in workouts is usually the athlete that performs the best. Joe Rogan once said that You can always tell who is losing a fight by who is breathing through their mouth. When life gets difficult make sure to take a deep breath and make a well thought out decision, not an emotional one. In your workouts, take two deep breaths and make it a quality rep worth your efforts.
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What if seeking out comfort is holding you back in life? What if seeking out these comforts is preventing you from growing as a person? Avoid this velvet rut mentality and seek out challenges to help you grow.
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You could leave this earth right now. What are you doing in this moment to impact your world? What are you doing today that could impact your life for the better? Stop waiting for something to happen and go out there and get what you are after.
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Today we talk about the word failure. Maybe you didn’t achieve a goal you set out for? Maybe you didn’t get that job you wanted? It’s only a failure if you didn’t learn from it.
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No matter how detailed your plan may be, something will go wrong. It’s inevitable. In the world of CrossFit we train our bodies for the unknown and the unknowable but are you doing the same with your mind? When things don’t go according to plan, how will you react?
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In this episode I interview Coach Katie Estell. Katie is our CrossFit Teens/Kids coach and she describes the methods she uses to help kids get into sport. We discuss why the idea of 1 sport athletes is actually hurting kids in the long run. Katie is a such an asset to the DCL team and we are excited to have her on our team. Check out this episode especially if you have kids or work with kid/teen athletes .
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Will you let irrational fears cripple you or will you use it as a motivator to achieve something great?
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I just watched a television interview with Golden State Warriors forward Draymond Green. In the interview he was questioned on why he considers himself the greatest defensive player in basketball. Why is it that we don’t all consider us the best at our craft? We should all strive to be the best. We can’t become the best is we don’t first believe we are the best. As you enter the week, strive to be the best at your craft.
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Are you truly chasing your passions? Are they your goals or are they someone else’s? If you have a passion you have to be ready to weather the storms of life. Life will test you every day and you have to be ready to be disappointed again and again in hopes to one day achieve great things!. Have a greater Memorial Day weekend and make sure to do great things for your country!
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In the interview with Des we crack open a bottle of wine and have some interesting talks about career goals, fitness goals, as well as what’s going on in each of our lives. The tables get turned on me as Des also brought some questions with her. Hope you enjoy this episode.
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All to often we let mediocrity sink into our lives. We should strive to be first place in everything we do. Once we allow ourselves to be second place in one area, we allow ourselves to be second place in all areas.
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In this episode me and Kyle banter on about our training philosophy’s, work life balance, and how he is just not good at basketball. Hope you enjoy and Do Great Things for Your Country!
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Everyday taxes are due. Taxes to yourself, your family, and your mentors. Every single day we have an opprtotunity to give back. How will you give back this week?
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In this episode we interview Kate. Kate is one of our competitive CrossFit athletes. We discuss how her recent deployment impacted her training, her future goals in the sport and in the army, as well as her current training. Hope you enjoy this episode and do great things for your country!
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“I don’t have time” is probably the worst phrase ever. We all have time for things that matter. What we are really saying is “this isn’t my priority”. Whenever you get tempted to say “I don’t have time” really take a step back and think if this is something that’s important to you. If it isn’t than say that. But if it is something that is important to you (your health, fitness, family, friends, etc) than make time for it and stop letting things get in the way of what is truest important. Have a great week and do great things for your country!
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In this new series we will be interviewing a member of the gym and hear how DCL impacts their lives and how they impact DCL. Today’s episode is with Danielle, a DCL OG. She was one of my original athletes, a wife, mother of two, and now a Doctor of Physical Therapy. Hope you enjoy this new series.
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“You want to be an owner? Then be an Owner!” This applies to everything we do in life. No one is to blame for your faults and failures. It’s no one’s fault that you didn’t hit a new PR. The fault lies within you. The sooner you take ownership of your life, your struggles, and your efforts the sooner you will live a happier life.
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In this episode we discuss why it’s not always the best idea to follow any program on the internet to get the results you are looking for. The person who wrote the program doesn’t know you and therefore can’t program to truly see what you need. Several hours of volume were never designed to be stuffed into a 1 hour time window. If you have extra time practice movements to make them more efficient rather than stuffing hours and hours of volume into a short window.
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There are many changes in the sport of CrossFit and as a community we just had our first glimpse of what is in store. Personally i think this was the best programmed open to date and I’ll explain why.
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Believe it or not there is a difference between the 3. In order for you to know what you should be doing, you must first know what your goals are. First identify your goals and then decide weather to practice, train, or work out.
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As we go about our daily lives, we use the word “need” quite a bit. Many times, these aren’t things we need but rather things we want. By controlling our desires and understanding the difference between need and want we not only are going to be better in the gym but outside of it.
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Abolsurely not! In fact I believe the changes coming are great for the sport. We just have to be patient and allow the mechanism that turned an obscure fitness program into a word wide phenomenon to do the same for the sport that we love.
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Grit is an over used term in our society. People like to think they have grit but very few true lay possess it and even those that do have it can lose it. How can you learn to be grittier? How can you use the gym setting to teach you grit? Do great things for your country and enjoy
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We live in a world where the term “obsessed’ is viewed negatively. Obsession is a good thing if used for the right reasons. Passion is something that is often missing in our mediocre society. If someone is lazy we laugh and joke about it but if someone is passionate and obsessed with someone we speak negative lyrics about that person. Find your passion and obsess over it!
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Everyone wants to be successful but how is “success” defined? Don’t only look at the long term goal but have multiple small term and daily goals in your mind to make everyday successful. Use your workout as a way to set you on a path for daily success!
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We all go through struggles in life. No one is immune from it. Showing pain however will never get you anywhere. Knowing the difference between sympathy and empathy will help you live a happier and mentally healthier life. #dogreatthingsforyourcountry
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In episode 1 we talked about how we program and what we do to prepare. In this episode we are going to focus on the results of that methodology. We interviewed athletes and spectators during an actual competition to see how they felt going in. Were we prepared? What were our strengths and weaknesses? How do athletes feel in- between events? Hope you enjoy this special episode of Created In The Lab!
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Life presents us all with challenges. There is no way around it. What will you do when you face a challenge that you haven’t seen before? How can CrossFit make me better at facing down challenges? Special thanks to all those who pushed me to my limits and made me a stronger person! Check out our sponsor “PocketCast” for all your podcast needs! Do Great Things For Your Country!
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This day and age we tend to celebrate people who multi-task. We encourage people to do as many things as possible in a given day, even if it means sacrificing quality. How can we apply the lessons from doing an Every Minute On The Minute (EMOM) workout to our everyday lives? Mentioned in this episode is the AMRAP Mentality Podcast from Jason Kalipa and @doomzday (on Instagram) who gave me inspiration to create this Mentality. Hope you enjoy!
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In today’s episode we will go over the differences between mobility and stability and why it is important to know the difference between the two. Should I grab a band and work on my overhead position or should I work with the Crossover Symmetry. What is the difference?
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As many are already aware, big changes are coming to CrossFit. These changes will impact the sport of CrossFit but also will find their way down to the individual athlete who is trying to live a healthier life. Look for major changes coming to the healthcare industry if CrossFit has it’s way.
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“Love the hand that fate deals you”. We all have problems in this life but it’s how we react to those problems that will definite who we are. The gym is the most controlled setting for dealing with the difficulties of life. Will you run from movements or workouts that give you problems or will you face them down and defeat them?
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No you don’t need better cardio, you just need to learn how to breath. Breathing should be taught as a skill. We will discuss the common misconception of “better cardio” and how you can control your heart rate by practicing different breathing patterns. Www.xptlife.com. Www.powerspeedendurance.com
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We all have our sport. Whatever our sport may be, how do you use CrossFit to be better at that sport or prepare for a team tryout or selection course?
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In this first episode we discuss how we program they way that we do and why we do not follow any online program here at DCL.
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