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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: December, 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

Plus:

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

Plus:

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.

 

Timeline:

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:
https://www.instagram.com/pvellner/?hl=en
https://twitter.com/patvellner?lang=en
https://www.facebook.com/Patrick-Vellner-1687132264888851/

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