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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 The4thPull.com.
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Now displaying: November, 2015
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 MyOlympicLift.com 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!

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