Barbell Shrugged - Talking Training w/ CrossFit Games Athletes, Strength Coaches & More

I want you to meet Ray Regno.

We met Ray on a Wednesday at Mike Burgener's gym as he was off to the side coaching an athlete, teaching how to activate the lats in the overhead squat.

As you'll soon learn, Ray is a really smart coach. He is one of those coaches who has a drill or movement for everything. We got to talking to Ray and were impressed with just how knowledgable he was about movement.

The coolest part is that Ray is mostly self-taught. Through an obsession with the CrossFit® Journal, observing and learning from good coaches, Ray has been able to rapidly up-level his coaching game in a very short time.

In this episode we talk about the value of progressions in teaching movement, how to speed up your growth as a coach, and why you should hold your athletes more accountable for how they move.

PS: To all the coaches (and aspiring coaches) out there, this one is a must listen. Drop us a line in the comments below and let us know what you found to be most valuable in this episode. 
 
PPS: Give Ray a follow on the Insta- @rayregno ...he shares some great coaching content ...and if you ever make it out to San Diego, his gym, CrossFit Stronghold is a good place to add to your bucket list. 
Direct download: BBS_RayRegno_AudioFinal.mp3
Category:general -- posted at: 12:30am CST

Performance Anxiety. It's a thing. Even the best athletes in the world fall victim to it. You put in the work, train hard, and hit the numbers you need to hit in order to be a contender. But when game day comes, something shifts. You question your capabilities, or tell yourself "I don't want to mess up or do bad".  

 
It turns out there is a big difference between saying "I don't want to do bad today" and "I want to perform my best today". That may sound like some feel good nonsense but the truth is, our inner game plays a huge role in how we show up- in competition, in our relationships, and in pretty much all aspects of life.

This week we traveled up to Venice Beach, CA to meet up with Mark England at Paradiso CrossFit. Mark is a language ninja and we dive into how the language we use directly effects how we think and perform. 
 
Mark has some valuable information to share in this episode and has some real world examples of how we can develop the high level mental toughness (or as he puts it "mental finesse) to perform at our best. 
 
We are excited to be offering something special for Shrugged fans in this episode. Mark runs a company called Procabulary. Whether you’re looking to build better relationships, achieve your peak performance goals, or establish a strong financial future, Procabulary provides the tools that support and empower you. The whole Shrugged team has gone through the course, and we have seen amazing results and highly recommend you consider investing in Mark's knowledge. 
 
Use the Promo Code: "BARBELL" at check out to get $100 off the "Core Language Upgrade" Course 
 
Direct download: BBS_MarkEngland_AudioFinal.mp3
Category:general -- posted at: 12:30am CST

This week we interview John Glaude. John is not your typical athlete or coach. He is not in the Games, nor does he study myofascial release. We first caught wind of John via his youtube channel. He used to weigh over 300 pounds, throw back 2 liters of soda a day, and the only training he was getting in was a DDR session at his local arcade. A lot has changed since then, and he has since lost over 180 lbs and is hitting two a days in the gym. 

 
We wanted to bring John on the show to talk about motivation, and hear about his journey. John is a bad ass story teller and has created a brand called Obese To Beast where he shares his journey to help others create change like he did. 
 
He is a humble dude, but also has a lot to say. If you have any friends who are just getting started on their fitness journey or would benefit from hearing John's story, this episode is a great one to share.
 
Enjoy the Show,
 
-Mike
Direct download: BBS_JohnGlaude_AudioFinal.mp3
Category:general -- posted at: 12:30am CST

More dangerous than your opponent is your mind. If it doesn’t support you, you’re beaten before you’ve started. There are really only two types of fear: biological and psychological. -Tony Blauer

When does fear come up-

That moment you step up to a heavy barbell

When you are getting hit on by someone attractive at a bar

When you are speaking up to a new group of people…

snakes… spiders…

Fear is always driving us. Our awareness of it is more important than thinking we can ignore it or make it go away. 

Tony Blauer has dedicated his life to knowing fear, and learning/teaching others how to manage it. He works with fighters, military units, CrossFitters, and everyone in between. We brought Tony on the show to talk about fear and how we can understand and manage it as athletes. As humans, the fear is build into the programming …the macho “I’m not scared” mentality is as much a lie as it a shitty strategy. Fear is biologically built into us, and ignoring it is impossible. However understanding it, and reacting quickly and appropriately to it is what leads to success in your endevours ....and getting out of bad situations. 

We cover the psychology of fear, chat about street fights, and dive into functional movement and personal defense. 

Tony runs a section of CrossFit education called CrossFit Spear. It isa full depth course going into the practice of self defense. You can learn more about it at CrossFit.com

enjoy!

Mike

Direct download: BBS_TonyBlauer_AudioFinal.mp3
Category:general -- posted at: 12:30am CST

This week we’re back with the crew and have a fun episode to share with you. 

 
We had Kenny Kane and Andy Galpin join us at our local outdoor training spot in Encinitas. We wanted to bring Kenny on to talk about his ideas on coaching and this concept we all have heard about called mastery. Kenny has been in the coaching game for as long as CrossFit has been around, and started CrossFit Los Angeles in 2004. He has worked with 1000s of athletes and now is most passionate about working on helping coaches get better at coaching. 
 
Kenny shares with us the evolution of his coaching experience and dives into concepts such as how he sets up his programming at CFLA and how to plan out specific styles of training days, to some deeper ideas like "the difference between doing athletic things and being an athlete, and how to find purpose in your training. 
 
Give this show a listen to hear our thoughts on the topic. Then I want hear what this means to you. 
 
You might reach enlightenment, or just get a few laughs and some new knowledge at the least.
 
Maybe this will motivate you to choose something a little more specific, put a deadline on it, so it will get your @$$ in gear.
 
If you’re feeling bored with your current program, tired of training without purpose, and want to have a blast working toward a common goal with a bunch of other super motivated people, come join us and see what is possible.
 

This week, the doors open for the Muscle Gain Challenge.

We built this program for those who want to get stronger, build more muscle, and lift heavy. We are now accepting new athletes into the program.

If you want to add some serious muscle mass, get stronger and boost your confidence with heavy barbells, then we are looking forward to having you in our program!

To learn more and register, head over to musclegainchallenge.com

Direct download: BBS_KennyCoaching_AudioFinal.mp3
Category:general -- posted at: 12:30am CST

How do you get big? That is the million dollar question. Everyone in the fitness industry seems to have a different answer for you, and they all claim to have the secret sauce. Take this supplement. Use this rep scheme. Drink this before you go to sleep. It goes on and on.

We wanted to see what science has to say about this, and invited Andy Galpin on to this week's show along with Kenny Kane to talk about the science of getting big. We go deep into understanding what our bodies need to put on muscle, and how we can shift our training focus on this adaption goal.
 
In the show, Andy outlines the three mechanisms of hypertrophy. Can you guess what they are? 
Direct download: BBS_AndyMuscle_FlinalEdit.mp3
Category:general -- posted at: 12:30am CST

Jacked up shoulders holding you back? New's flash, you are not the only one. It turns out that shoulder pain and injuries are some of the most common of all dysfunctions for active individuals.

 
Just like most things we have come to learn and share with ya'll is that this is most likely a result of faulty movement patterns. You can go as hard as you want, and lift heavy things for days ..but the flip-side of that is that you have to take the time to focus on your movement. Believe it or not, it is also a good idea to take care of your joints with the same amount of focus you put into your WOD's ...a few minutes rolling around on a lacrosse ball ain't going to cut it. 
 
So knowing that, we headed over to Ambition Athletics to interview one of our good friends, Max Shank. We chatted it up about movement, kettlebell training, and a bunch of other cool shit he is doing in his gym, and around the world with his workshops. 
 
More importantly, we talked about the shoulder, how it operates, and how we can take care of it so we can go hard and still feel healthy and strong. 
 
If you find this episode useful, Max has put together a resource for the Shrugged fam on taking care of your shoulders. You can find it at daily.barbellshrugged.com/maxshank
Direct download: BBS_MaxShoulders_FinalCutAudio.mp3
Category:general -- posted at: 12:30am CST

It's officially 2017 and many of you are setting goals for the upcoming journey around the sun. Whether your goals are fitness oriented or have to do with your relationships, we encourage you to take action on them. We also think that you will get some useful take aways from this week's episode with Doctor Kirk Parsley when it comes to your 2017 intentions. 

 
This week we had Doc Parsley come by to talk to us about the importance of sleep. You might be asking yourself, what sleep has to do with your new year's resolution? Well it turns out sleep has everything to do with most developments in our life. Everything from physical adaption, to skill acquisition, to emotional development (i.e. relationships) happen during your sleep cycle. Shitty sleep equals shitty performance gains, mood, sex life, and anything else you want to get good at. 
 
Doc Parsley works with some of the top performers in the world ranging from Navy Seals, CEO's, and Professional athletes, however you don't need to be in the NFL or lead a company to get some gains from this episode. 
 
If you want to learn more about Doc P's work and his sleep product, you can find it here http://sleepcocktails.go2cloud.org/SHR
Direct download: clip1.mp3
Category:general -- posted at: 12:30am CST

We drop into MovementRX this week to talk all things mobility with Theresa Larson and Anders Varner. We dive into lower back pain and how you can identify and fix the source of the pain in the body. Fact: 8 out of 10 humans (both athletes and couch potatoes alike) have some sort of lower back pain, and most of the time the pain is caused by some sort of imbalance or weakness somewhere else in the body. 

Theresa and Anders bring to light some "oh shit" points on how our daily habits can be the cause of our pain. They also debunk some assumptions around mobility, and physical therapy.

You can learn more about MovementRX at movement-rx.com and get their free guide on fixing lower back pain at lower back pain here

 

 

Direct download: BBS_MovementRX_AUDIOFinal.mp3
Category:general -- posted at: 12:30am CST

What's good Shrugged crew. This week we are coming at you with a familiar guest, Brian Mackenzie. For those of you who don't know him, Brian is the founder of CrossFit Endurance, the author of Power, Speed, Endurance, and works with some of the top athletes in performance sport, such as CrossFit, surfing and endurance athletics. 

We dropped into RVCA headquarters to chat with Brian about a performance metric that is so often not talked about, breath. We dive deep into how you can use breath as a tool to control the nervous system, and bring your training to the next level by simple learning how to tap into your breathing pattern

We also get into how Brian is using things like ice bathes, sauna, and the unique combination of the two to control the body. We brought Brian on the show to chat about performance breathing, but naturally, we couldn't stop at that. We get into training philosophy, nature integration, and a bunch of topics to get your gears turning in a new way. 

 

Direct download: BMack_RVCA.mp3
Category:general -- posted at: 12:30am CST