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: 2017
Jun 3, 2017

Episode 56 – Ben Smith

This Episode is Sponsored by Zen Planner

Today we have a very special episode in store for you. Ben Smith, CrossFit games champion and founder of CrossFit Krypton, joins us to talk about his training, coaching methods, and more in this awesome episode. I also talk about my trip to Dubai where I met up with my good friend Saud who is running his own gym all the way across the world.

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:

My trip to Dubai and meeting Ben Smith
The powerful family influence on Ben Smith and his brothers
What it is like to win the CrossFit games and be the fittest man on earth


How and why Ben is able to stay so humble
How to make it to CrossFit Regionals
How to coach the mental side of an athlete

About Ben:

Ben Smith is the founder of CrossFit Krypton and also the lead programmer and coach. Ben was an avid baseball player growing up and was first introduced to CrossFit in 2008. Since then been has finished first in the Mid-Atlantic region 5 times and has 7 appearances at the CrossFit games. As one of the most successful Cross Fitters of all time, Ben is one of only four men to have multiple podium finishes. In 2015 Ben became the sixth man to earn the title of fittest man on earth.

Ben’s personal philosophy is that through hard work and dedication anything is possible. He has found that anything worth doing in life should be done to the best of a person’s ability and this includes CrossFit!


0:15 – Welcome back to the Podcast!
1:31 – The beginning of my CrossFit adventure all started in Dubai with Saud
4:21 – Connecting the dots by meeting Ben Smith at the Dubai airport
5:08 – Getting to know Ben Smith and his brothers at CrossFit Krypton
6:02 – Meeting Adam Klink, the head trainer at CrossFit Krypton
7:12 – The beginning of the workout, the warm up at CrossFit Krypton
9:25 – The family influence on Ben and his brothers
11:32 – Adam Klink’s opinion on Ben’s parental influence and success
13:19 – Ben Smith’s tough guy image explained
15:52 – The Smith’s family amazing ability to be humble
18:46 – Ben Smith’s parents on Ben
19:48 – How Ben became so good at Olympic lifting by watching YouTube
23:00 – How and why Ben is so humble
25:16 – Working hard to accomplishing goals and preventing distractions
26:58 – Ben journey of how he got started and how he got to where he is now
28:37 – Making the CrossFit games in 2009
32:05 – Finishing 64th at his first CrossFit Games how did Ben move forward
33:56 – Ben Smith on the opening of CrossFit Krypton
35:29 – Why young athletes should try a multitude of sports
37:35 – How to make CrossFit Regionals. Following the Ben Smith Blue Print
41:24 – Why Ben Smith has never had a coach
42:26 – Hard work versus talent. Does Ben Smith have an edge or is it just hard work
46:30 – What Ben learned after winning the CrossFit Games
49:36 – The new and improved CrossFit Krypton
51:12 – A typical day for Ben Smith
52:07 – What are the most important characteristics of a good coach
54:50 – The Ben smith diet. What exactly does Ben eat to maintain peak performance?
59:54 – How to coach the mental side of an athlete


Contact Ben:

Sponsored by:


Jan 17, 2017

Episode 55 – Emily Abbott

Elite level CrossFit Games athlete, Emily Abbott, joins us on the show today. Emily is from Calgary, Canada and trains at CrossFit Sunalta. She is an avid traveler and enjoys travelling to competitions all over the world. She is a three time CrossFit Games athlete and was named 8th fittest woman in the world in 2015. She also works with supplement company Blonyx in her spare time. Today we talk about Emily’s career thus far as well as training tactics and tips. Be sure to listen and take notes on Emily’s advice!
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:

A day in the lift of Emily Abbott
How to balance training with demands of life
How to find a coach you can trust
What a clean eating day looks like for Emily
How to measure volume and be sure not to over train


How to make CrossFit a career
The benefits of a hands on coach
Supplements and Emily’s work with Blonyx


About Emily Abbott:


Emily Abbot grew up in Calgary, Canada on a rural farm. She was heavily involved in sports at an early age and even snagged a basketball scholarship to the University of Windsor. After graduating college and touring around Europe, Emily gained a new perspective on fitness and decided to go all in on CrossFit. Since bursting onto the scene, Emily has become a three times game athlete and was named 8th fittest woman in the world in 2015. Apart from CrossFit Emily works with Blonyx, a supplement company based out of Canada.





0:28 – Emily Abbot Introduction
1:41 – A typical day for Emily Abbot
4:26 – Making CrossFit a career
6:56 – Balancing training with life and other activities
10:46 – How to handle burnout and stay motivated
16:24 – The process of finding your limit
17:53 – Ways to find a coach you can trust
21:18 – The benefits of a hands on coach
23:37 – Finding your own balance and what works for you
25:55 – Measuring volume and not over training
27:28 – Emily’s opinion on dieting
31:21 – What is a clean eating day for Emily
34:05 – Emily’s plan for upcoming competition
35:00 – Will not making the CrossFit Games be disappointing
37:18 – The right approach to CrossFit and life
37:51 – Supplements and the Blonyx Company


Contact Emily: