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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Now displaying: 2016
Dec 28, 2016

Episode 54 – Shane Farmer

Shane Farmer of Dark Horse Rowing joins us on the show today. He is a former member of CrossFit Invictus and has competed at regionals and the CrossFit games. Shane provides some great insight on the start of CrossFit and how he was mentored early on in the sport. In addition we talk about his passion for rowing and his company, Dark Horse Rowing.

Remember if you enjoy the show head over to our website and sign up for our mailing list. Each month we are giving away a free T Shirt if you are registered!
In this Interview:

Shane’s first CrossFit experience
What it is like to be a collegiate rower
Competing with CrossFit Invictus at the CrossFit Games
The launching of Dark Horse Rowing


What Shane learned from his mentors
Tips to improve your rowing technique and performance
Weekly videos to improve your rowing technique

Dec 6, 2016

Episode 53 – Patrick Vellner

Third place finisher of the 2016 CrossFit Games, Pat Vellner, joins us today on the show. This guy is a total stud. Along with finishing third place this past year, he was on the team in 2015 for regionals, competed with Team Canada at the invitational this year, and had a long career as a gymnast. Patrick brings great knowledge to our show today and shows some brutal honesty with his answers.
Remember if you enjoy the show head over to our website and sign up for our mailing list. Each month we are giving away a free T Shirt if you are registered!
In this Interview:

Pat’s 2016 CrossFit Games experience
Pat’s true priorities including school and career
How Pat got into CrossFit
The importance of having a coach
Recovering from a torn bicep


Did Pat really come out of nowhere?
A Cirque De Soleil Connection
Nutrition Focus

About Patrick Vellner:

 Patrick Vellner placed third in his rookie season at the Reebok CrossFit Games. He is originally from Red Deer but moved to Montreal six years ago to train and study kinesiology at McGill University. He has since moved to Chicago to study at the Canadian Memorial Chiropractic College. Despite his early success in CrossFit, Pat is keeping his schooling his top priority and is keeping a long view in front of him.



0:27 Pat Vellner Introduction
2:08 Pat’s 2016 CrossFit Games Experience
3:08 Balancing CrossFit with Life
5:20 Instant Gratification and CrossFit
9:36 The First CrossFit Workout
12:17 Pat’s Gymnastic Background
18:45 Gymnastic Parallels within CrossFit
21:53 How Important is a Coach
26:04 How to Choose and Trust a Coach
32:15 Focusing on Nutrition
38:40 Tearing a Bicep
43:21 Handling Competition Pressure


Contact Pat:

Nov 22, 2016

Jaime Hagiya, co-owner of Torrance Training lab in Torrance, California, joins us on the show today. Jamie is an experienced CrossFit athlete having qualified for regionals the last 4 years and making it to the CrossFit games in 2016. She is a former collegiate and professional basketball player at USC where she led the team to 2 NCAA tournament appearances. She then went on to play professionally in Greece and Spain.
At 5’3”, Jamie has been told time and time again she would never make it as a basketball player but she has proved everybody wrong by playing at USC and beyond. This same intensity and grit learned on the basketball court has been transferred to CrossFit where she is now one of the sport’s most recognizable and successful athletes.
From 2012 to 2016, Jamie had many setbacks including the tearing of her hamstring and rupturing of her Achilles tendon. Injuries and setbacks are a tough experience for any athlete and we talk about battling through these tough times and how to get back on track as soon as possible.
Jamie also posted a viral Instagram post about body image. We dive into body image and the struggle that even athletes sometimes can have with this subject. Check out this viral post here
Remember if you enjoy the show head over to our website and sign up for our mailing list. Each month we are giving away a free T Shirt if you are registered!


0:57 Jamie Hagiya Introduction
3:18 Jamie’s Basketball Career
6:15 Fighting a Chip on your Shoulder
7:17 Influence of Grandparents
9:09 Getting Started with CrossFit
13:17 Transitioning to CrossFit
14:55 Tearing a Hamstring
17:34 A Competitive Spirit
20:42 First Coaching Experience
22:47 Tearing an Achilles
28:25 Training Schedule for The Open
32:12 Hiring a Coach
38:05 CrossFit Games Experience
41:09 Viral Instagram Body Image Post
45:41 CrossFit Nutrition
50:48 Contacting Jamie



Contact Jamie:

Nov 15, 2016

I’m thrilled to welcome Marcus Filly to the show today. Marcus is an accomplished CrossFit games athlete and member of the Phoenix Rise. In addition to this, he is the founder of Revive RX, a supplement company based out of San Francisco, California. Marcus is a coach at heart but also an extremely strong athlete.

Marcus grew up in the San Francisco Bay area and played multiple sports in his youth. He then went on to study at the University of California, Berkeley and earned a degree in molecular and cell biology. After this he completed a year of medical school in Ohio before becoming involved in CrossFit full time.

Marcus has been a health and fitness coach for 8 years since leaving Medical School. He was formerly a CrossFit facility owner for 5 years, has completed all 5 of the OPEX CCP courses, and has coached clients remotely from all over the world. He has coached athletes at the CrossFit Games as well as several regionals athletes.
Today we talk about Marcus’s past experience with sports and how it compares to the mindset of the CrossFit World. Marcus played division one college soccer and had a very different experience with this sport as opposed to CrossFit. Hear him compare and contrast these experiences and training methods.
We also talk about the value of rest and when it is necessary to take time off from competition. Marcus took time off in the 2015 season for overtraining despite how difficult it was to take a step back.
Marcus has also launched a supplement company, Revive RX. Learn more about how his background helped him launch this company and how it is helping other athletes today.


1:07 Marcus Filly Introduction
2:48 Educational & Sports Background
5:32 Collegiate Sporting Experience
7:42 Finding CrossFit
9:59 First CrossFit Workout
13:25 CrossFit and Medical School
14:54 Leaving Medical School
17:16 Tipping Point to Pursue CrossFit
19:16 A Cross Fitters Personal Life
21:32 Finding a Mentor
25:11 Learning from Overtraining
29:39 Consumed by CrossFit
32:24 Revive RX Supplements
38:25 Contacting Marcus


Contact Marcus:

Nov 3, 2016

Anders Varner joins us today from Anders is a former affiliate owner of CrossFit Pacific Beach in San Diego, California. He is a certified functional strength coach, has a level two certification, and is the author of 2 eBooks and hundreds of articles. He recently sold his gym and is working on two new projects which include The Low Back Fix and Adaptive Athletes.

Today we reminisce about the good old days of CrossFit back in San Diego, and how he got his start with CrossFit. We also talk about his new project, The Low Back Fix, which is an online platform that combines physical therapy and strength training to fix low back pain.

The other new project Anders is involved with is the CrossFit Adaptive Athletes Course. This course focuses on a segment of the population which is often overlooked. Anders helps teach others how to coach and approach these athletes and how best we can help them.

Be sure to join Anders Nov. 19th & 20th in San Diego and Dec. 3rd & 4th in Denver for his Adaptive Athlete Course!


2:48 Anders Introduction
3:22 The Beginning of CrossFit
4:50 Experience at Regionals
7:15 Evolution of CrossFit
8:20 Adaptive Athletes and CrossFit
15:00 A Stroke Strikes Young
16:34 Adaptive Athletes Inspiration
18:56 How to Interact with Adaptive Athletes
25:24 Adaptive Athletes Course
26:23 Low Back Fix Project
29:28 Treating the Symptoms
35:09 Functional Fitness
37:35 The Assessment Process
39:20 The Best Assessment Single Leg Deadlift
42:00 Contact Anders


Contact Anders:

Oct 27, 2016

Chad Vaughn is a 2-time Olympian, 9 time National Champion, International medalist including and overall goald at the 2003 Pan American Games, and the American Record Holder in the Clean and Jerk for the 77kG weight class in the sport of weightlifting.

Chad is by far the highest level weightlifter that we have had on the 4th pull podcast.  His knowledge of the sport and passion for helping others is amazing. 

Another reason we wanted to have Chad on the show is because of his involvement with CrossFit.  Since 2009 Chad has been coaching weekly weightlifting classes, programming for every level athlete and leading seminars at athlete camps throughout the world.   He understands the sport of fitness and how to relate it to the sport of weightlifting.

In this episode we talk about some specific cues and positions that Chad sees common errors with.  We also talk all about his company and the big plans he has for the future of his favorite sport. Please check out for more details on what Chad is about to release.
Remember our show is sponsored by Mission 6 Nutrition.
Oct 19, 2016

Jason Leydon is the Founder and Head Coach at CrossFit Milford, CT. Jason earned his degree in Physical Education and Health from Eastern CT State University where he also played basketball. After college Jason pursued his basketball career and traveled overseas to Holland to continue his dream.

Jason dove into CrossFit Early.  He has worked on the Level One Staff has a strong endurance back ground and has lead numerous teams and individuals to the games.  He has a wealth of knowledge to pull from and really opens up on the show.

His passion shines through as he dives into story telling and his ability to discover the true reason why athletes want to be successful.

He is now part of the Power Monkey Team and leads his own seminars on coaching and programming.

This Episode is sponsored by head over and check out all the amazing products they have to offer.

Oct 4, 2016

This week on the show (Subscribe on iTunes!) we welcome Dave Thomas, head trainer and owner of Performance 360 ( in San Diego, California. Dave’s gym is located in a crowded market, but he has managed to expand to two locations and now manages over 600 athletes. Dave and his partner Bryan are building an empire, and they have some great advice for aspiring athletes out there.

Dave has a few pretty legit certifications- USA Weightlifting, Russian Kettle bell, Nicole Zapoli Gymnastics, CPT-NSCA, CNC, NCAA, but nothing compares to his many hours on the floor and the way he has taken responsibility for actually connecting with athletes. Meeting athletes where they are, usually sweaty and on the gym mat, has given Dave insight into how to get results.

“Dave had a vision to challenge the status quo of what a gym experience should entail. That fitness was much more than competing in a workout. That it was a way to prepare for life.” (Is this a quote from the episode? As a reader I’d like to know who said it – OR – You could add something like: “More in the episode!”)

Are you an athlete with goals of getting better, faster, stronger – goals of winning competitions and mastering your division? To reach the top, successful athletes listen to their coaches. In other words, they are extremely coachable. Does this describe you? Would your coach agree?

In this episode, Dave talks all about how to become a more coachable athlete. Are you stubborn, ignoring advice and critique, or do you soak up every piece of information the coach lays on you? Do you trust your coach even when the instructions seem strange or difficult? There is a right way and a wrong way to react as an athlete, and in the end it can have a major effect on your performance.

Dave has not only built a successful business, but he also built a multitude of successful athletes. If you’re an athlete – there is wisdom for you to gain and help for you to get to the next level. And if you’re a coach or a business owner - there are gems here for your athletes whether they are easy or diamonds in the rough.

Sep 27, 2016

Jason Phillips has a great story. I promise you will learn more from a good story than cold hard facts.  Stories stick with us for years and have a profound impact on how we think and feel about other situations. 

Jason was a skinny golfer in high school.  He was actually a very good skinny golfer, but he had no interest in training, nutrition or fitness.  It was not until he got injured that he found the gym.  Soon after that he was asked to be a model for Abercrombie and Fitch.  A dream for any teenager in the 90's. The one thing he needed to do was send in a picture of his abs.  Well, if you do not have abs you figure out how to get them, right?

Jason found someone at the gym who set him up for success by guiding him to magazines like muscle and fitness and body building.  Jason ended up being sponsored and featured in some of those same magazines a few years later.  All due to his focus on training and nutrition.

During that time he realized the important part of trying to look good, gain muscle and get a six pack is all about nutrition.  He studied nutrition at the University of Florida and has taken his expertise to CrossFit.  He works with games and regional athletes on their nutrition.  Specifically to increase their performance and get them on the podium at the CrossFit Games.

Jason is full of energy and knowledge.  He is hustler, who is constantly trying to spread the word about his brand and good nutrition.

Check him out at

Thank you for listening.  If you enjoyed the show please head over to i-tunes and leave us a 5 star review.

Sep 20, 2016

Michael Cazayoux stood on top of the podium at the CrossFit Games with the team "Hacks Pack".  Not once, but twice.  He battled drug addiction and has had a debilitating injury to deal with.  He talks about the early days and how he got into CrossFit and introduced to Tommy Hackenbruck.

Mike went on to start Brute Strength an online training community that is dedicated to helping all types of athletes.  From competitive athletes to people who just want a good body.

He coaches and works with Brooke Ence and talks about her plan for the up coming season.  

Overall we talk coaching, training, nutrition and mindset.  Mike is really putting it on himself to learn more about the mind and how to train athletes mentally as well as physically.  He is an excellent coach and we are excited to have him on the show.


If you enjoy the show please head over to i-tunes and leave us a 5 star review.







Sep 13, 2016

Part 2 is more about Sam's experience at the CrossFit Games.  What it took for him to get there and how athletes are preparing.  He entered the games with issues, he knew something was wrong, but he was trying to block it out.

Just like part 1, Sam goes deep in this episode.  He talks about his mental game and how difficult it was to actually complete the games this year.  He went in as a top ten athlete, but when you have a fractured fibula things change.  He said it was the hardest thing he ever had to fight through.

Below is the summary of Part 1 if you have not listened to that on you have to check it out!

I reached out to Sam via a cold email, hoping for the best.  I was surprised with his response, but after a few minutes on the phone it all made sense.  This guy is an all around good dude who loves to share  knowledge and help others.

Sam responded to my email telling me that I need to block out a 90 minute window because if he is coming on the podcast he is going to get to know me and give my audience some value.  Needless to say it made for a great show.

Sam is known as "The Strong Guy" in CrossFit.  But, he is pretty damn fast!  He competed as an individual in the 2016 games with a broken fibula.  Literally the hardest thing he has ever had to go through.  He runs camps with CrossFit Invictus and CJ Martin as well as his own Strength Camp.

Sam is an affiliate owner, a husband and a huge supporter of his community in Quincy, Illinois.  We talk fitness, but we go pretty deep on life and the philosophy of training.  This is one of the most in depth conversations we have had to date.  It is more than back squats and deadlifts.  It is about the mindset of a champion, coming back from injury and not caring what others think.

Sep 6, 2016

I reached out to Sam via a cold email, hoping for the best.  I was surprised with his response, but after a few minutes on the phone it all made sense.  This guy is an all around good dude who loves to share  knowledge and help others.

Sam responded to my email telling me that I need to block out a 90 minute window because if he is coming on the podcast he is going to get to know me and give my audience some value.  Needless to say it made for a great show.

Sam is known as "The Strong Guy" in CrossFit.  But, he is pretty damn fast!  He competed as an individual in the 2016 games with a broken fibula.  Literally the hardest thing he has ever had to go through.  He runs camps with CrossFit Invictus and CJ Martin as well as his own Strength Camp.

Sam is an affiliate owner, a husband and a huge supporter of his community in Quincy, Illinois.  We talk fitness, but we go pretty deep on life and the philosophy of training.  This is one of the most in depth conversations we have had to date.  It is more than back squats and deadlifts.  It is about the mindset of a champion, coming back from injury and not caring what others think.

Can't thanks Sam enough for being on the show and being so generous with his time. Enjoy Part 1 of this 2 part series.

Aug 24, 2016

Annie Sakamoto is one of the original adopters and all time great CrossFit Athletes.  Great because of her performance and her athletic ability, but also because of her infections personality.  She has been doing CrossFit for over 10 years.  She is from the motherland, Santa Cruz, and had the pleasure of being coached by Greg Glassman.  

She put in a ton of time before she stepped on the competition floor, but now that is her happy place.  She talks about overcoming her fears and finding a good balance between family and CrossFit.  She makes it look easy, but her story is touching.

Annie competed in the CrossFit Games in 2011, 2012 and 2016.  In 2011 she won the spirit of the games and in 2016 she was second the 40-44 division.   If you have not seen a video of her working out please go check it out.  She is 5'0 tall and 120lbs. The definition of an underdog. 

Enjoy this fun and inspiring interview with Annie Sakamoto.

Aug 16, 2016

Welcome to the 4th Pull Podcast.  A show dedicated to bringing on high level athletes and coaches for you to learn from.

This week we have CrossFit Games athlete, Jeff Evans on the show.  Jeff is one of 17 brothers and sisters.  He did not have the easiest childhood, but he battled through adversity to become an amazing athlete.  He was a star football player and earned a spot on the team at Southern Illinois University.  Before football and before CrossFit Jeff had some dark times.  Times that lead him to think about suicide.  He opens up about these thoughts on the show.

Jeff is known as the strong guy in CrossFit, but he wants to change that.  He has new coach, Dough Chapman.  Doug knows a thing or two about making well rounded athletes.  He has coached Julie Foucher throughout her career and is known as one of the best competitive CrossFit coaches in the game.

Jeff missed The CrossFit Games this year by one spot.  You will be surprised at his reaction to what happened.  His mental game is stronger than his physical prowess and Jeff already sounds ready for next year.

He is also launching The Gulf Coast Games.  A competitive CrossFit competition in Florida that he is looking to grow into a celebration of fitness.

Aug 10, 2016

Hannah Richards came to us as a referral.  A former member of CrossFit Federal Hill thought her seminar was so good that she told Hanna to reach out and get in touch with us about doing one in Baltimore.

WOD-Freak Seminars are a combination of gymnastics and weightlifting.  They are designed to help every type of athlete and come from an experienced competitive exerciser.

Hannah is a 2 time regional competitor that has built up her game from the ground up.  She dives into her story in the episode along with a few helpful tips on gymnastics and weightlifting.  Her insight, big heart and capacity to share tips and tricks are a great addition to the 4th pull library!


Aug 3, 2016

Episode 38 is a fun one! Filled with travel tips and a super cool mission that Phil has embarked on.  He does not get paid or endorsed for anything he puts out, but he tries to make the most of his travel experiences by sharing it through his social media accounts and website. 

If you are looking for inspiration during a busy time in your life then this is your episode.  If you are looking for healthy ideas on the go then Phil is your man.  Check out this fun and informative episode!



Jul 7, 2016

Candace Wagner, a former Marine, affiliate owner and 3 time CrossFit Games Athlete was on a mission to make it back to Carson.

She had a few set backs after missing the games in 2013, but was determined to get back.  Candace opens up about the mental struggle she had during the open.  The stress and pressure she was putting on her self affected her fitness and her performance.  One of the hardest things to adapt and overcome is the mental side of this sport.  Candace opens up and puts it all on the table for you to learn from.

This year at Reginoals she secured a 5th place finish earning her a trip back to the games.  She is considered an older athlete at 30+, but that experience might give her an edge on the younger competitors at the games.

Enjoy a candid, open and honest interview with Candace Wagner.

-This Episode is Sponsored by Wags and Weights

Jun 22, 2016

Meg, also known as Megg-a-Tron (has to be one of the coolest nicknames) is heading to the CrossFit Games after missing Regionals last year.

Meg is an east coast  native who spent her college years out west.  She comes from an athletic background and fell into CrossFit just before 2014.  She was a natural and qualified for the 2014 Nor Cal Regionals.  2015 was not her year so she re grouped and decided to take her training to the next level.  With the help of her coach and her support staff she not only made Regionals, but is headed to the CrossFit Games.

She was actually sitting outside the top 5 before the last event.  She had a clutch performance in the final event and punched her ticket to Carson.  She dives into the commitment it took to train and make the Games this year.  And lays down a ton of insight on how to approach good days and bad days.

She is also the co-founder of Wags and Weights.  An apparel and lifestyle brand for dogs and humans.  A portion of each purchase goes to support rescues around the US.

Jun 6, 2016

Hollis Molly is the current owner of the first CrossFit Affiliate, CrossFit Santa Cruz.  This is the gym that Greg Glassman opened and started back in 2001. I met Hollis 5 years ago when I was traveling through California on a west coast gym tour.  He is an excellent coach and business owner that has an exceptional amount of knowledge about fitness and the sport of fitness.

He fell into CrossFit because his sister thought it would be a good idea for him to try. He was lucky enough to fall into it with Greg Glassman and learn from some of the original CrossFit flow masters.

When I say lucky, it was a matter of right place right time, but it is much more than luck that got Hollis where he is today.  He was willing to learn and do whatever it took from the beginning. 

We have to remember in 2004 and 2005 there were no CrossFit Games.  No Reebok, no social media and no coolness factor.  No one knew about it.  There was one gym and a few seminars.  Being an early adopter took guts and a belief that this was something special.

In this episode, Hollis dives into coaching, owning a gym and how he is keeping the original CrossFIt affiliate alive!

May 25, 2016

Breck Berry is the owner of CrossFit Jenks in OK.  He is one of the most durable and rugged guys we have had on the podcast to date.

Breck signed up, yes all you had to do in 2007 was sign up, for the CrossFit Games.  He was an early adopter.   When most people were still doing back and bi's Breck was exposing him self to the sheer pain of this new exercise phenomenon called CrossFit.

The 2007 CrossFit Games was the first time Breck ever stepped foot in concept2 rower.  He tells a great story about this in the show!

He went back to the games in 2008, 2009 and 2010.  After that he qualified for regionals and was at the games on a team.  And this year...he is going back!

Breck turns 40 one week before the CF games so he qualifies as a masters athlete.  He trained hard and put a ton of pressure on himself to get back to the big show this year and he accomplished his goal.

Listen in to one of the OGs of this young sport.  Breck talks about how things have changed over the years in sport and in his life.  He dives into all facets of his fitness, training and nutrition, but the coolest part of the show is the stories from back in the day. 

May 3, 2016

We could not be more excited to introduce today's guest.  Chris Spealler is a 7 time CrossFit Games Athlete who has brought more to the sport of fitness than most people realize.

He resides in Park City Utah with his family and spends of the day running his affiliate, CrossFit Park City.  He is also on the Level One Staff and travels the world teaching people about CrossFit, Coaching and moving better.  His new venture is Icon Athlete.  A website dedicated to helping competitive athletes get better at CrossFit.

We start by talking about the 2016 CrossFit Open and ask him about his decision to go or not go to Regionals.  From there we talk about how is training has changed and the toll that competing at the games took on him.  His new style of training involves less time, but it is not producing less results.  He just PR'd his back squat at 400 lbs weight in just above 135lbs.  What an amazing feat of strength.

Watching an amazing athlete dedicate him self to becoming amazing coach is great to see.  His sole focus when it comes to work is his affilaite and Icon athlete.  If you are thinking of following a competition program you have to check it out.

As we wrap up we talk about the old days.  Before Rogue Fitness and Reebok.  You had to build your own rig and get to California if you want to go to a Level One Seminar.  So much has changed and it is because of leaders and early adopters like Chris.  Enjoy hearing his story and learning from a legend.

Apr 21, 2016

Brittany Weiss is a coach, athlete and student. At 20 years old she is one of the younger competitors heading to the Regionals.  She is coming off a great CrossFit Open Season were she placed 20th in the Mid Atlantic and earned her ticket to the Super Regionals. But with her youth comes with experience.  This will be her second trip to the big show. 

Brittany is a coach College Hill CrossFit and comes from a competitive gymnastics background. In this episode she talks about her background and how it has helped her in CrossFit.  She touches on her experience in the 2014 Regionals and how she is preparing to take the competition floor again this year.

As always we pride ourselves on giving the listener a piece of advice or take away from each episode.  Brittany did not disappoint.  She uses her gymnastics background a ton while coaching so she dove into the ins and outs of kipping and how she gets her members to improve on the basic gymnastics movements. 

We also talk about Brittany's weaknesses and strengths and how she stays strong mentally with so much pressure during competitions.

Apr 14, 2016

JP and Geo talk about their recent trip to CrossFit New England.  They had the privileged of hanging with Ben Bergeron for a few days to learn about how he runs his affiliate and how he makes his athletes the fittest in the world.   CFNE has been around for 10 years.  The gym is thriving because of Ben, his systems, his dedication and his pursuit of excellence.  Katrin Davidsdotter was there training, which was another added benefit of the program. 

The 2016 CrossFit Open has come to a close. What a great year! The five weeks test of fitness was fun and engaging, but also had a ton of surprises.  Geo and JP break down the results, the workouts and the progress that CrossFit Federal Hill has made over the past few years.

Mar 16, 2016

Dave Durante is a multiple time USA gymnastics national champion.  He was on the Stanford University Gymnastics team and went on to coach that team to a NCAA team title after graduating.  Dave was the lead coach withe the CrossFit Gymnastics L1 course for two years.  He also wrote the curriculum for the CrossFit Gymnastics Advanced Course.  He leads Team Power Monkey which is comprised of elite level athletes and coaches who help design new equipment, provide gymnastics education to the fitness world and coach at Power Monkey's BI-annual Training camp.  Check out their website to register for the next camp!

That might be the longest intro we have given on the 4th Pull.  As you can see Dave is one accomplished dude.  He is an amazing blend of gymnastics and CrossFit.  A hard thing to find in many elite level athletes.

Dave talks about his background as a gymnast and how it lead to CrossFit.  He also goes into three of the most common things he saw when touring with CrossFit gymnastics.  We have pulled some good advice from guests on the show, but the three actionable points in this episode are amazing. 

From there we dive into Power Monkey Fitness.  What an epic experience.  There are absolutely no short cuts taken with this camp.  They have experts in every field from Dave Newman the founder of RX jump Ropes to endurance coach Chris Hinshaw.  There are also high level CrossFit Games athletes at camp with you.  We have heard first hand that is an amazing experience from Coach Eric.  In this episode we hear from the founder about the work and effort they put in to make this one of the best training seminars out there.

In the end we talk about two strategies that helped Dave as an Olympic level gymnast and how they can relate to the sport of fitness.  Again Dave takes no short cuts in describing exactly what helped me become of the top athletes in his sport.



 He lives in NYC with his wife Sadie and coaches at CrossFit Solace.

Mar 9, 2016

Becca Voigt has competed in every CrossFit Games since 2008.  She is the definition of a resilient, focused hardworking athlete.  She is by far one of the most accomplished CrossFit athletes in the sport.  Becca has frequently displayed the type of determination the CrossFit athletes are known for and she was recognized for it in 2014 winning the Spirit of the Games award. In this episode she dials it back and talks about her very first CrossFit experience and how is changed her life for the better.

As one of the "original" CrossFitters Becca started training at Valley CrossFit with Kris Clever and the original Valley girls which was a powerful for her competitive and professional career.  We talk coaches and the positive and negative effects they have had on her training and intensity of the years.

Then we jump into CrossFit Training Yard.  CFTY is Becca's affiliate and all of her members are near and dear to her.  They way she talks about making a profound impact on lives and creating change physically and mentally is very inspiring. As much as we would like to think that opening a gym for her had to be easy, we are wrong.  Games athletes still have trouble believing they will be successful in business just like the rest of us.  working through the same challenges that many affiliate owners have, she stuck to her dream and passion and built it up to something very special.  Her solution to finding space within her gym for 16.1 is a great story.

The reason we contacted Becca was because we came across a video of her describing what community means to her.  A year ago CFHQ put out a video submission contest "The Before and After: An Affiliate Owner's Story." Becca sat down in front of a camera and described what her gym and her community meant to her.  14 minutes later you are left with a heart felt story and warm and fuzzies inside. Check out Becca's video here- Becca's Training Yard- CrossFit Video Contest.  This is a video that should not be missed.



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