The 4th Pull Podcast

The 4th Pull Podcast power by CrossFit Federal Hill is your source for all things Strength and Conditioning. We will cover everything from olympic weightlifting to stretching. We will have top coaches, athletes and gym owners on the show to share their knowledge of the sport. Our goal is to provide information to help you get stronger and faster! For more info check out
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The 4th Pull Podcast



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Now displaying: 2015
Dec 22, 2015

Dawn Fletcher is the founder of  She has her masters in sports psychology, she is a CSCS trainer and CrossFit Level 3 Coach.

She has helped numerous CrossFit Games athletes improve their mental game. She also works with everyday athletes to help them accomplish their goals and become better athletes.  When it comes to the mental game of a competitive exerciser Dawn Fletcher is the best. 

In this episdoe we dive into tips and tricks to help the everyday athlete.  We speculate on what makes Rich Froning such a good athlete and we talk about how coaches can help athletes complete lifts and perform better through positive self talk and reflection.

This episode is brought to you by Goat Tape.  Go to and type in FT4THPULL at checkout for 10% off your order.  From the team at The 4th Pull!

Dec 13, 2015

The Battle of Baltimore is a local competitive exercise competition hosted by CrossFit Federal Hill.  Listen in to see what it is all about.  We also answer two fan questions from Facebook.  One about how to modify and scale workouts for people who need adjustments.  The other is about pull ups and how to get stronger with strict and kipping pull ups.

Great questions! Keep them coming.

We keep this one short, enjoy!

This Episode is brought you by Goat Tape.  Use the code GT4THPULL at when you checkout for 10% off from the team at The 4th Pull.

Dec 7, 2015

John Pickering, Matt Ropke and Captain David sit down and chat about how CrossFit can help prepare ROTC students.  Clipper City CrossFit has developed a partnership with Johns Hopkins ROTC.  Their goal is to prepare them for graduation of the ROTC.  A great episode on how CrossFit can help ROTC programs. 

Nov 30, 2015

Our guest today is Mario Dispenza.  He is our the first Olympic Weightlifting Coach that we have had on the program.

Mario was out of shape and looking for a change so he took up Olympic weightlifting, found a coach who put my first workout plan together for me and he created a long-range plan to change my eating habits.  Eight years later, and 70 lbs lighter, he competed in the World Masters Weightlifting Championship.   When he weighed-in for the meet he was 20 lbs lighter than he weighed as a senior in high school!  Mario owns and he trains his athletes out of The Colosseum Gym in Columbia Maryland.  

Not only is he an accomplished lifter, but his passion has turned to coaching.  He helps tons of CrossFit Athletes clean up their form and work on issues that can be developed from CrossFit.

Mario starts with his story then dives into ways you can improve your Olympic lifting.  Everything from mobility and flexibility drills to what position to work on improving the most.



Nov 23, 2015

In this episode we dive into our fitness story.  How we discovered CrossFit and what it means to us today. The episode today is a little different.  Still tons to learn and take away from our past experiences though. 

JP comes from an athletic background, sailed around the world and was the first member at CrossFit Federal Hill.  He talks about his days sailing and how it relates to his fitness story today.  Back squats (of course) and how he used to be very into running.

Geo started CrossFit in San Diego in 2009.  He opened his first gym in 2010- CrossFit Mission Gorge.  He tells the story of CrossFit Mission Gorge and the struggles of opening a CrossFit in 2010.  Before Reebok, Rich Froning and any coverage on ESPN.  He eventually moved back to Baltimore and opened CrossFit Federal Hill and CrossFit Cove in Columbia. 


Nov 14, 2015

Coach Ryan drops in to talk modifications.  How can we adjust CrossFit work outs to best suit your needs.  Are you adjusting them properly and how can that affect your overall fitness.  This is an important topic that most coaches and athletes can learn from.  Listen and enjoy!

Nov 2, 2015

JP takes Nicole and RJ through the steps of how to set a proper goal.  If you have something you want to accomplish and you do not know how to approach it, this episode if for you.  Goals should be something we are setting and taking time to re-evaluate.  The guidance JP provides in this episode will help tremendously.  Lets get focused and lift some heavy stuff!

Oct 29, 2015

Coach Matt and JP hop on to talk about Mental Toughness and how it relates to improved fitness.  Your mental game, in CrossFit specifically, can be a big deal.  You could be a competitor or just trying to get strong and faster it is still something you should be thinking about.  Listen in as Matt and JP give some tips and tricks on how to up your mental game.

Oct 21, 2015

Coach Eric just got back from a week at Power Monkey Camp.  A camp for adults who are looking to get better at fitness.  He was hanging with Dave Durante, Chris Hinshaw, China Cho, Dave Newman and a few other CrossFit superstars.  Listen in to hear all about this experience and how it made him a better athlete.

Oct 13, 2015

We are launching an open prep series to help you start getting ready for the CrossFit Open.  It is early, but it is never to early to start thinking about how you are going to take down the 5 CrossFit Open workouts.  Check out what John and Matt have to say.

Sep 25, 2015

Stan and his wife Jessica met at Ohio State a few years ago.  Today they run a very successful CrossFit Affiliate in Sparks MD.  Stan joins us today to talk about Outsiders CrossFit, The Charm City Throwdown and all things CrossFit. 

Sep 23, 2015

Coach B comes on the show to talk about how to balance work and family when you want to get your fitness on.  He has some great tips on time management, quick workouts and a few other stories on how he finds time for his fitness. 

Sep 16, 2015

In this epsoide Geo and JP talk about how to improve your weakness.  They each take their weakness and expose on the show.  Then the other person develops a program for them.  Tons to take away from this episode. 

Sep 7, 2015

Lauren Jones helps bring performance apparel to life at Under Armour.  She is also a 3 time regional athelte.  She dives into her background on clothing and also talks about competing at regionals with her team in 2010, 2011 and 2012. 

Aug 27, 2015

Emily Scerba- Head Coach of the Baltimore Endurance Club drops in to talk running.  We go over form, mechanics, technique and nutrition.   It is one aspect of fitness that we often do not get coaching or advice on.  We all just run.  What if you had a coach? You went over drills worked on your stride and your position all in order to improve! Find out what Emily has to say when it comes to improving your running. 

Aug 24, 2015

Coach Eric Reisinger comes on the show to talk all about supplements.   What he takes, why he takes it and recommendations for what others should be doing.  We debate on diet vs supplements and how to balance  both of them.  Also how it can affect your health and fitness levels. 

Aug 18, 2015

Our resident physical therapist at CrossFit Federal Hill come on the show to discuss all things mobility.  We talk about improving fitness through mobility, common mistakes athletes make when stretching and a few stretches that you should be doing every single day. 

Aug 7, 2015

Coach Allie and Coach Blair jump on to talk about a few issues that ladies face when jumping into CrossFit.  How to overcome intimidation and why being afraid of bulking up is just such BS.  

Jul 30, 2015

Matt and JP sit down and talk about the community aspect of CrossFit and Fitness. Learn how community is developed and what we do as owners and coaches to cultivate community. 

Jul 18, 2015

JP, Geo, Matt and Eric debate the best ways to get better at CrossFit for GPP and CrossFit for sport. 

Jul 13, 2015

JP and Geo discuss goal setting, newbies in CrossFit, and how to get results.