Chasing Excellence

By Ben Bergeron, Patrick Cummings

Listen to a podcast, please open Podcast Republic app. Available on Google Play Store.


Category: Health

Open in Apple Podcasts


Open RSS feed


Open Website


Rate for this podcast

Subscribers: 463
Reviews: 0

Description

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of being an athlete & maximizing your potential.

Episode Date
Benchmark: Daily Discipline
00:30:47

We're revisiting one of our most popular conversations from the early days of the podcast, talking about why it's important to determine our level of discipline and then never break the chain of daily success.

Find us on Social: Ben | Patrick

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym and out. New episodes every Tuesday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach. You can find out more about what he's working on here.

Jul 20, 2021
The Protein and Produce Diet for Kids
00:40:58

We talk all the time about the five factors of health, but how do they apply to our kids? We're diving into that question, talking about how I ensure that my kids are eating well, how we set up the house to reduce food conflict, and more.

Find us on Social: Ben | Patrick

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym and out. New episodes every Tuesday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach. You can find out more about what he's working on here.

Jul 13, 2021
If You Want To Run Fast, Run Fast (2:00 #28)
00:44:49

Your questions are back in the spotlight. We're answering questions about programming when you have limited time and equipment, why I don't think we need to establish a VO2 Max threshold for Games athletes, dealing with CrossFit skeptics, and more.

Find us on Social: Ben | Patrick

Jump to:

01:45 - Dealing with comparing ourselves to others
04:30 - Increasing coaching skills with limited time
06:40 - Moving from living to thriving
10:40 - Determining VO2 Max for CrossFit athletes
12:00 - Training for physique and health
14:45 - Programming for limited training time
18:30 - Communicating patience for members looking for progress
21:45 - Seeing women become Navy SEALs
24:00 - Surviving as a gym without social media
28:45 - Taking cold showers in the morning and hot ones at night
31:50 - Running faster by running faster
34:35 - Dealing with CrossFit skeptics
43:00 - Moving the CrossFit Games out of the USA

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym and out. New episodes every Tuesday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach. You can find out more about what he's working on here.

Jul 06, 2021
Greg McKeown on the Pursuit of Sustainable Excellence
01:06:50

Greg McKeown is the author of Essentialism and Effortless. He joins us to discuss why easy things aren't always trivial, having faith that the process will work, working backward from our optimal max, and a whole lot more.

Find us on Social: Greg | Ben | Patrick

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym and out. New episodes every Tuesday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach. You can find out more about what he's working on here.

Jun 29, 2021
Stop Fearing Failure (Modern Wisdom Interview)
01:23:45

This week, we're republishing a conversation I had with Chris Williamson on his podcast, Modern Wisdom. We go deep on what it means to live a life of excellence, the hierarchy of mindset, living for the remembering self, and a whole lot more.

Find us on Social: Chris | Ben | Patrick

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym and out. New episodes every Tuesday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach. You can find out more about what he's working on here.

Jun 22, 2021
Useful But Rarely Taught Skills (HopperTalk #04)
01:04:21

HopperTalk is back! This time around, Patrick and I are giving our thoughts on normalizing naps, what we'd change about CrossFit's early days, whether we think first impressions are usually accurate, our favorite Games events, and more!

Find us on Social: Ben | Patrick

Jump to:

02:30 - If you could choose to stay a certain age forever, what age would it be?
06:15 - Should we normalize & celebrate adults taking regular naps like we do small kids?
11:10 - Would you rather travel 100 years forward or back in time?
14:45 - Should the lottery be illegal?
17:20 - If you were given one thousand acres of land, what would you do with it?
20:55 - What’s one thing you would change about how CrossFit started that you feel would’ve had a positive effect today?
31:00 - What life skills are rarely taught but extremely useful?
33:05 - If you could witness any event past, present or future, what would it be?
37:25 - What is something that most people learn only after it’s too late?
40:25 - If someone asked to be your apprentice and learn all that you know, what would you teach them?
50:30 - Is the first impression of a person usually right?
54:15 - Should student-athletes at big-name schools be paid?
62:45 - What’s your favorite CrossFit Games event ever?

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym and out. New episodes every Tuesday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach. You can find out more about what he's working on here.

Jun 15, 2021
Dr. Jonathan Fader on Looking at Life as a Sport
00:53:32

Dr. Jonathan Fader is a performance psychologist who's worked with pro athletes in the MLB and NFL. He joins us this week to talk about earning trust, getting our mental reps in, why he sees life as a sport, and a bunch more.

Find us on Social: Fader | Ben | Patrick

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym and out. New episodes every Tuesday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach. You can find out more about what he's working on here.

Jun 08, 2021
Discomfort vs Pain (2:00 #27)
00:48:36

Our 2:00 Drill is back! We're answering your questions about learning how to relax without guilt, helping athletes fulfill their dreams, understanding the difference between discomfort & pain, & lots more!

Jump to:

01:30 - Adding or removing movements to CrossFit
07:50 - Receiving feedback or criticism as advice
12:40 - Learning how to relax without guilt
19:25 - Training with a herniated disc
23:00 - Setting time aside to shop & prep healthy food
25:35 - Running a CrossFit affiliate part-time
27:10 - Bringing doctors into the affiliate in a formal role
29:55 - Macros & supplements for teenage athletes
32:00 - Education or experience before opening an affiliate
34:20 - Helping athletes fulfill their dreams
37:30 - Hiring older folks to coach in an affiliate
42:00 - Understanding the difference between pain & discomfort
44:25 - Comparing training sessions & CrossFit Games events

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym and out. New episodes every Tuesday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach. You can find out more about what he's working on here.

Jun 01, 2021
World-Class Health in 100 Words
01:10:51

Modern medicine might define health as the absence of disease, but that's not a good enough definition for us. So we're offering our own, in a format that many CrossFitters will recognize. (See full episode description for text.)

100 Words of Health

Create an environment in which it's easy to eat well, move often, sleep lots, think deeply, & create real connections. Be intentional; don't just hope it happens. Chase what sets your heart on fire. Seek out challenges, feedback, and opportunities to serve something bigger than yourself. Respect your breath. Control your attention. Spend time outside. Recognize that health is the result of choices & luck. Focus on what you can control. Avoid defining it by a single number. Avoid fads & gurus. Avoid complaining & people who do. Optimize everything for consistency & sustainability. Treat yourself like someone who matters.

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym and out. New episodes every Tuesday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach. You can find out more about what he's working on here.

May 25, 2021
Tim Grover on Michael Jordan's Second Stat Sheet
00:54:14

Michael Jordan didn't pay Tim Grover to be his trainer. He paid our guest to not be anybody else's trainer. The author of the new book, Winning, joins us to talk about why showing up is not half the battle and so much more.

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym and out. New episodes every Tuesday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach. You can find out more about what he's working on here.

May 18, 2021
Audacious Goals, Momento Mori, & Mobility Tips
00:37:51

This rendition of our 3x3 has us talking through tips for creating useful BHAGs in our businesses and lives, ways to remember that we're all going to die, and my recommendations for improving mobility.m

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym and out. New episodes every Tuesday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach. You can find out more about what he's working on here.

May 11, 2021
How to Warm-Up More Effectively (2:00 Drill #26)
00:42:17

We've got some more great questions on this month's 2:00 Drill. We're talking through low intensity for CrossFitters, constructing a useful warm-up, what to say to an athlete right before a performance, and more!

Jump to:

02:15 - Understanding the difference between Identity and actions
06:20 - Being an introvert in a CrossFit gym
08:10 - Handling a coach's advice you don't agree with
11:10 - Working with an athlete who doesn't focus
13:25 - Training at low intensity in CrossFit
16:45 - Breaking the habit of taking long breaks in WODs
19:30 - Refueling after an evening workout
21:30 - Choosing the right style of handstand walking
24:00 - Finding a coach for afternoon classes
28:05 - Warming-up well
33:25 - Coaching during performance
37:05 - Paying attention to what business competitors are doing

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym and out. New episodes every Tuesday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach. You can find out more about what he's working on here.

May 04, 2021
Peter Rahal on the Hard Work of Building RXBar
00:48:22

Peter Rahal co-founded RXBar inside of a Chicago CrossFit gym, eventually selling to Kelloggs. He joins us to talk about the original vision of the business, the power of dyslexia, building culture, and the messy process of figuring out what's next.

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym and out. New episodes every Tuesday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.

Apr 27, 2021
How CrossFit Could Go Mainstream (HopperTalk #03)
00:55:38

HopperTalk is back! This time around, Patrick & I share our answers to questions about CrossFit going mainstream, what hell might look like, what businesses we'd start regardless of our qualifications, and a handful more.

Episode Summary

HopperTalk is back! This time around, Patrick & I share our answers to questions about CrossFit going mainstream, what hell might look like, what businesses we'd start regardless of our qualifications, and a handful more.

Jump to:

02:00 - If the CrossFit Games turned in a Royal Rumble, who would come out victorious?
06:00 - Would you rather be super intelligent but a huge asshole, or insanely kind but also incredibly stupid?
09:00 - If you built a themed hotel, what would the theme be and what would the rooms look like?
14:10 - Are Mat’s 5 wins more impressive than Rich’s 10-year podium run?
19:00 - You die & go to hell. How do you know that's where you are?
21:30 - Who is the most impressive famous person alive today? Why?
26:55 - What needs to happen for CrossFit to be accepted into the mainstream?
37:30 - Would you rather have a live-in massage therapist or a live-in chef?
41:45 - You can only read one book for the rest of your life - which book do you choose?
44:30 - Are the skills one develops playing video games useful in any context besides playing video games?
50:00 - What business would you start if you didn't have to worry about the fact that you had absolutely no experience in that particular field or industry?
52:30 - What should be the legal drinking age?

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym and out. New episodes every Tuesday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.

Apr 20, 2021
We're Breathing All Wrong
00:42:11

Lots of interest lately about the importance of breathwork, so we're talking about my 100-day experiment with Wim Hoff breathing, what I learned from the Navy SEALs about stress management, and where I recommend you start learning how to breathe better.

Useful links:

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym and out. New episodes every Tuesday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.

Apr 13, 2021
Robb Wolf on Being a Health Translator
01:13:55

Robb Wolf is an author, the founder of LMNT, and co-host of Healthy Rebellion Radio. He joined us to dive deep into a bunch of nutrition questions I've got, including nutrient density, how to feed our kids, and keto for CrossFitters.

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym and out. New episodes every Tuesday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.

Apr 06, 2021
How to Start Looking at Food More Positively
00:38:44

Your questions are back in the spotlight today. In this edition of the 2:00 Drill, we're talking about adrenal fatigue, box breathing, how much volume is too much when pursuing health, and a whole bunch more.

Jump to:

02:00 - Determining whether you should stay with a coach
04:00 - Finding things to connect with a significant other over
14:00 - Dealing with adrenal fatigue
18:00 - Finding the right training volume for longevity
22:45 - Creating a healthier relationship with food
25:30 - Responding to high stress, intensive situations
30:00 - Using soreness as an indicator of training
34:00 - Helping kids train and eat better
35:20 - Knowing when life outside the gym is affecting life inside it

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym and out. New episodes every Tuesday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.

Mar 30, 2021
Matt Fitzgerald on Becoming a Smart Athlete
00:56:41

Matt Fitzgerald is a coach and author of more than twenty books, including "How Bad Do You Want It?" In this conversation, we talk about pacing by feel, mental toughness vs mental fitness, competing for our identity, and lots more.

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym and out. New episodes every Tuesday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.

Mar 23, 2021
Questions We Should Be Asking Regularly
00:29:02

The 3x3 returns! This round, we're answering questions about questions. Here are the questions I think we should all be asking ourselves regularly to improve our lives, our businesses, and our performances.

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym and out. New episodes every Tuesday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.

Mar 16, 2021
The CompTrain Academy, Part 2
00:43:13

We're diving back into our conversation about the future of CompTrain, talking this week about our Elite athlete experience, what we'll look for in future Dev Team members, and what the Training Academy will one day look like.

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym and out. New episodes every Tuesday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.

Mar 09, 2021
The CompTrain Academy, Part 1
00:44:47

What is the CompTrain Academy? That's the big question we're answering this week. I'm talking about the origins of the idea, why it wouldn't have happened without a change in CrossFit's ownership and a new CEO at CompTrain.

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym and out. New episodes every Tuesday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.

Mar 02, 2021
Why Mat Fraser Retiring Sucks (2:00 Drill #24)
00:36:05

A special CrossFit Open edition of our 2:00 Drill this week! We're taking your questions about finding a coach, using CompTrain but missing the community in the gym, and my take on who gets to call themselves a competitor.

Jump to:

02:30 - Time it takes to improve your engine
06:00 - Incorporating skills practice into training
08:00 - Graduating to RX competitions
09:00 - Balancing sport and high-level CrossFit
13:15 - Going all out every day vs pacing workouts
19:10 - Pros and cons of Games athletes training together
21:20 - Advice on finding a coach
23:40 - Masters athletes doing more than 1 metcon a day
25:15 - Prepping for the 2022 CrossFit Games today
27:00 - Choosing between community and performance
30:00 - Value of filming training sessions and competitions
31:15 - My definition of who is "competitive" (and why it sucks Fraser has retired)

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym and out. New episodes every Tuesday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.

Feb 23, 2021
Overcoming Excellence Fatigue
00:40:35

With so many people talking about how to chase excellence, it can be hard to continue moving forward when it feels like there's still so much left to figure out. Here are the strategies that have helped me keep perspective.

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym and out. New episodes every Tuesday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.

Feb 16, 2021
Should Ricky Gerard Get a 2nd Chance? (HopperTalk #02)
00:45:39

We're giving this new episode format a second go this week, talking through 14 random questions like where Lebron James might place at the CrossFit Games, what old person things that we do, pet peeves, and lots more!

Jump to:

02:25 - Who is the strongest CF Games athlete ever?
05:10 - Should Ricky Gerard be given a second chance?
09:30 - What’s wrong, but sounds right?
13:45 - If you had to be haunted by a ghost for the rest of your life, but could choose which dead person the ghost would be, who would you choose?
18:30 - Which of the Seven Dwarfs is most like you? (Grumpy, Dopey, Doc, Happy, Bashful, Sneezy, Sleepy)
19:40 - If you could go back in time and make little changes to your childhood, what is one thing you’d learn and master over the years so you’d be an expert at it today?
23:45 - Would Lebron James be competitive at the CF Games? Where would he place?
27:10 - What purchase of $100 or less has most positively affected your life in the last 6 months?
31:10 - What did you think was cool then, when you were young, but isn’t cool now?
34:30 - What old person thing do you do?
35:10 - What movie can you practically quote from start to finish.
38:15 - What’s one pet peeve you have that you wish you could get rid of because it hampers your ability to enjoy life?
40:44 - The house is on fire - everything valuable & everybody is safe & out - you have one last dash in to grab something. What do you grab?
43:00 - If you could choose the location of the 2023 CrossFit Games, where would you put it?

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym and out. New episodes every Tuesday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.

Feb 09, 2021
Greg Everett on Becoming Tough
00:59:20

Greg Everett is the founder of Catalyst Athletics and the author of the new book, "Tough." In this conversation, we dive into pursuing toughness by developing our character, our capability, our capacity, and our commitment.

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym and out. New episodes every Tuesday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.

Feb 02, 2021
Great Coaches Beat Great Programming (2:00 Drill #23)
00:24:45

We're reaching back into the grab bag of your questions for this month's 2:00 Drill, talking about helping kids with mindset, scaling businesses, my thoughts on the value of hypertrophy training alongside CrossFit, and more.

Jump to a question:

03:15 - How I can get my 12-year-old son to understand the concept, power, and impact that mindset can have in every aspect of his life?

05:45 - I have been doing the same exact job for three years and worked in the same organization for 7 years. I would like to do something else but I don’t think I will be able to find a job that pays the same around me and my wife is unwilling to move. Any advice?

07:45 - Any advice on transitioning from a corporate job into my own business, within the same profession?

10:30 - I bought my dad a Whoop for his birthday, along with a 12-month membership. But he’s only worn it once and hasn’t touched it since, and gets mad whenever the topic is brought up or he sees me wearing mine. How do I get him to wear and listen to it without attacking him or aggravating him?

12:10 - What are your most important factors & principles to scale an online business like CompTrain?

14:30 - What resources do you recommend for a teenager to begin learning about strength training?

16:00 - What’s your opinion on hypertrophy training incorporated in with CrossFit training?

17:30 - Is a little extra fat gain normal when trying to put on muscle weight, or does that mean you’re eating too much?

18:04 - I follow CompTrain, but wanted to get into more weightlifting since I know I should build-up since I’m young. I know Ben has recommended the conjugate method. I’ve tried, but I like day to day programming so I can be accountable. Should I look for a coach or is there great programming out there that wouldn’t put me into overdoing it with CompTrain programming?

19:30 - Would a Games athlete get more benefit from having you coach them but using someone else's programming or using your programming but working with another coach?

20: 30 - How does a good leader/box owner balance their creativity with the need to make decisions?

23:40 - What do you see as a common obstacle for most athletes?

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym and out. New episodes every Tuesday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.

Jan 26, 2021
Steven Kotler on Accomplishing the Impossible
01:10:38

Steven Kotler is the author of 13 books, including "The Rise of Superman." His newest book, "The Art of Impossible" is a deep dive into how to achieve peak performance, and is out now.

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym and out. New episodes every Tuesday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.

Jan 19, 2021
More Books, Movies, & Podcast Recommendations
00:38:13

We're always getting questions about the books, movies, and podcasts we've enjoyed lately - so this week we're doing a 3x3 to help fill your bookshelves, Netflix queues, & Spotify playlists. All links are in the show notes!

Resources Mentioned:

01:45 - Original episode
03:00 - Solve for Happy
03:30 - Book of Joy
05:30 - Inside Out
05:50 - Soul
06:10 - How Bad Do You Want It?
09:30 - Unshakeable
14:50 - Art of Impossible
17:20 - The Practice
18:20 - War of Art
18:25 - Turning Pro
18:40 - The Almanack of Naval Ravikant
20:15 - Kiss the Ground
21:30 - The Social Dilemma
22:45 - Wonder
27:15 - WorkLife podcast
29:00 - Masters of Scale podcast
32:38 - Recode Decode podcast
33:35 - On Purpose podcast
35:25 - Tim Ferriss podcast
35:45 - Unlocking Us podcast
36:45 - Consistency Project podcast

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym and out. New episodes every Tuesday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.

Jan 12, 2021
Don't Chase Happiness
00:29:58

Is the advice to "just do what makes you happy" a bad strategy? That's what we're talking about today, diving into what creates fulfillment, why we have to be careful about always opting for "fun," and loving the process.

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym and out. New episodes every Tuesday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.

Jan 05, 2021
Advice to a 12-Year-Old CrossFitter (2:00 Drill #22)
00:47:25

The 2:00 Drill is back this week, answering your questions about discipline and consistency, why I no longer do certain movements in my training, and my advice for how to work with and lead "sled dogs."

Jump to:

01:35 - I have a question on discipline and consistency. I have good intentions, however I get distracted and my intentions aren’t reflected by my actions. I get excited about things I want to accomplish, I may be consistent with it for a week or a month, but then I tend to fall off the track and the whole thing makes me feel a failure

05:00 - What would you say to athletes who only post their scores when they have a top score for the day?

07:28 - I’m 12 years old. I have been doing CrossFit on and off for about 4 years. I play football, Olympic lift and can do all the CrossFit moments like muscle ups and stuff. What advice do you have for someone my age using CrossFit to preform in other sports and in life?

09:20 - Why have you chosen to no longer include those movement in your workouts?

14:35 - Would love to hear your take on getting a sick and physically limited person into the gym. Someone in my life, in their 50’s is severely impeded in movement and functionality (has a severed tendon in one shoulder and was told they either need two full knee reconstructions or spend the rest of their life in a wheelchair). This person also suffers from recurring Barmah Forrest disease as well as chronic fatigue. They get in and work as hard as they can when they can, but it takes it’s toll and sometimes they have to stay in bed for a week or more to recover. Being an avid CrossFiter myself, I believe that some form of functional movement could hold the key to higher quality of life and this person has asked me to help them in this regard, but I don’t know what to suggest.

20:00 - Is it better to have been in a significant calorie deficit (1,000+ deficit) for the day or to hit your maintenance calories with lower quality food?

22:25 - You always talk about not leader-boarding, but at the same time you recommend “posting results to comments” or writing them on a whiteboard. How do these two go together?

23:45 - Why do CrossFit competitors wear a weight belt during metcons, especially when they are training at light/medium weight at high reps? Seems like they should wear a belt as little as possible to continue to build core stability.

25:30 - Why are sit-ups programmed so often in CompTrain? So few programs use them, I’m curious the team’s reasoning.

27:10 - As a coach (or leader or manager, etc), how do you get your "sled dogs", be they athletes or employees, to pace themselves and trust you to make the best long term decisions? I know from experience this is harder with younger athletes and employees, especially. Or even more relevant for right now, how do you get your team to buy into long term goals during the pandemic with all the current distractions?

33:15 - Do coaches ever feel like they are being hypocritical if they aren't practicing what they preach? At the moment my nutrition is less than optimal. I'm training regularly but feel pressure to be perfect. I was wondering if other coaches ever get stuck in this rut? How do I short circuit this thinking?

37:15 - How do I increase my coaching confidence without overwhelming myself by taking on too much too quickly?

42:00 - I would love to hear you and Ben’s thoughts regarding diversifying the CrossFit space.

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym and out. New episodes every Tuesday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.

Dec 29, 2020
What's the Big Thing You're Chasing? (HopperTalk #01)
00:51:17

We're testing out a new (fun?) show format this week called 10 Questions. Patrick and I share our answers to a handful of random questions, including popular things that are annoying and the most underrated CrossFit athletes.

Jump to a Question:

02:10 - What is something popular now that annoys you?
04:30 - What pro athlete from outside CrossFit would you want to coach?
08:45 - What is the craziest, most outrageous thing you want to achieve?
17:20 - If you could go on a 4 hour drive with any CF Flow Master, who would you choose?
19:40 - If you had a HUD (head’s up display) that showed three stats about any person you looked at, what three stats would you want it to show?
26:20 - Who is the most underrated CF Games athlete currently competing? How about ever?
32:30 - What’s the most boring sport, and what would you do to make it more exciting?
37:30 - What’s legal now, but probably won’t be in 25 years?
39:20 - What was the biggest realization you’ve recently had about yourself?
47:15 - What male & female CF Games athlete would you choose to be on your zombie apocalypse team?

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym and out. New episodes every Tuesday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.

Dec 22, 2020
The Hierarchy of Mindset
00:34:00

Do you need to develop a killer instinct to get to the top of your chosen sport or profession? That's what we're talking about today, diving into my hierarchy of mindset and the 80/20 rule for tapping into the dark side.

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym & out. New episodes every Monday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.

Dec 15, 2020
Opening Gyms, Leadership Skills, & Mindset Hacks
00:52:58

In this month's rendition of the 3x3, I'm tackling not obvious things to do before opening a gym, lead more effectively, and ways to develop more of a growth mindset.

Find us on Social: Ben | Patrick

Jump to:
02:00 - 3 not obvious or counter-intuitive things to do before opening a gym
17:35 - 3 not obvious or counter-intuitive strategies to lead more effectively
38:05 - 3 not obvious or counter-intuitive ways to become growth-minded

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym & out. New episodes every Monday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.

Dec 08, 2020
Back to Training After COVID (2:00 Drill #21)
00:41:22

Back at the 2:00 Drill this week, answering your questions about the importance of heart rate, how to work with clients who aren't bought in, how Katrin overcame her back injury, and lots more.

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym & out. New episodes every Tuesday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.

Dec 01, 2020
5 Characteristics of an Effective Coach
00:33:24

This week, I'm breaking down the five traits all coaches need to strengthen to be effective: enthusiasm, curiosity, empathy, confidence, and subject matter expertise.

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym & out. New episodes every Tuesday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.

Nov 24, 2020
Telling Stories, Hard Conversations, & Life Lessons
00:26:12

We're back at our 3x3 this week, talking self-fulfilling prophecies that don't serve us, ways to enter into difficult conversations, and the lessons I've learned the hard way.

Jump to:

01:25 - 3 self-fulfilling prophesies that aren’t serving us
05:20 - 3 ways to start a difficult conversation
17:10 - 3 lessons you learned the hard way

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym & out. New episodes every Monday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.

Nov 17, 2020
Designing a High School Health Curriculum
00:25:16

What would I do if granted the ability to design and implement a high school health curriculum? That's the hypothetical we're talking about today, covering the different ways I'd introduce the Five Factors to the students.

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym and out. New episodes every Tuesdays.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.

Nov 10, 2020
Reflections on the 2020 CrossFit Games
00:44:30

We're home from the 2020 CrossFit Games and have lots of thoughts, hope for the future, and work to do. Here's my recap of our time out in Aromas.

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym & out. New episodes every Tuesday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.

Nov 03, 2020
James Clear on Working Backwards From Magic
00:49:19

Author James Clear joins us this week to talk about opportunity costs, why reading is such a valuable habit, and why entrepreneurship is such a powerful engine of personal growth.

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym & out. New episodes every Monday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.

Oct 27, 2020
The Best Workout After a Cheat Day (2:00 Drill #20)
00:46:08

We're jumping back into your questions this week, covering things like training for the CrossFit Games as a teen, how to warm-up for an early-morning workout, and the advice I hear all the time that I think is bad.

Jump to:

01:50 - I feel like I've lost my mental game. I used to be able to push through anything but lately I've been super fragile and defensive. What are some ways I can fix my mental and we can train together without fear of falling out?

05:20 - What is the most valuable lesson you have learned from fitness? How do you apply that lessons to your day to day life?

08:30 - What is meant by “smashing the body?” Should we avoid those workouts that leave you lying on the floor, questioning why did I do this? I personally love those I feel I learn and grow, but trying to strike a good balance.

13:15 - What is the best type of exercise the day after a cheat meal? Does one exercise or type of workout prove better than the other when it comes to working out the day after eating poorly ?

15:30 - How important is cooling down after a CrossFit workout?

17:40 - I’m 15 years old and this is the 3rd year I’ve been doing CrossFit. My goal is to go at the CrossFit Games. My gym organizes only 2 CrossFit teens classes per week and I feel frustrated because I want to improve my skills at CrossFit and I think that only 2 classes per week aren’t enough. So I started running 3 times per week, doing yoga 2 or 3 times per week and doing squat therapy everyday. I’m also using every source such as podcasts or books to learn even more about CrossFit and I’m really paying attention on my recovery, sleep and nutrition. Am I’m doing right? Is that something else that I can do to improve my CrossFit performance?

20:30 - If I want to get my morning workout in, what’s a good way to quickly get my body moving well right after waking up? I often feel stiff and like I’m just not neurologically ready for explosive movement, even after a pre-workout drink. I usually have less than an hour before I have to get to work and would like to make the most of it on those early mornings.

22:45 - I am a 17 year old CrossFit athlete that loves the sport. Obviously there are already some phenoms in this sport and I will continue to put in the work regardless but will the kids at the top now continue to be the dominating in, say, 10 years?

27:50 - You’ve mention that elite athletes are not necessarily on the same gently sloping trajectory at a distant horizon of health that other CrossFitters are on. I was hoping you could talk more about the risks of the way elites train that might not end them up at the same distant horizon.

32:00 - I have a small group class of 6-8 athletes, pretty consistently the same people. Recently there has been a change and suddenly a couple of people in the group have become quite competitive around scores, weights used, etc, and are accusing others of miscounting or are lowering their own standards around range of motion to score higher. It’s bothering a few of my more scaled members who are trying to keep their workouts to themselves. How would you advise addressing this?

37:45 - I’m a member and a coach at a gym who’s owner is absent. I mean both mentally and physically absent. Very little care in programming, very bad communication, inconsistent leadership, etc. It might seem easy to say, “Well just leave,” but I feel like this is complicated. I do not want to enable this behavior, but I’ve been at this gym for five and a half years. I feel these members need people that care about them and put in effort because it is not coming from the top. Aside from simply leaving, is there any advice for coaches in a situation where their gym owner’s effort is lacking? If this behavior was being exhibited by my boss in my professional career, I would leave. But for some reason I have a hard time cutting ties in this scenario.

40:40 - We are transitioning to 2 coaches per class and are discussing how to best split the class between the 2 coaches. How do you best split the class between 2 coaches? Do you have a senior and junior coach? Is 1 person taking the lead? Do you split the class just in half?

42:33 - To steal from Tim Ferriss, "what's the advise you hear all the time, however is garbage or not recommend. Best bad advice."

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym & out. New episodes every Monday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.

Oct 20, 2020
Lessons from Six Months of Lockdown
00:32:32

Reflecting on the last six months of being in lockdown, today we're talking about being a realist, what to do when we're surrounded by negativity, and balancing being in the moment and anticipating the future.

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym & out. New episodes every Monday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.

Oct 13, 2020
Define Success, Eliminate Everything Else
00:34:51

I recently joined Greg McKeown on the Essentialism podcast, where we talked about measuring the most important things, learning about my leadership biases, and editing our lives to be sure there's space for the essential few. Here's our conversation.

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym & out. New episodes every Monday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.

Oct 06, 2020
CrossFit Games Lessons, Benchmarks, and Trends
00:40:55

Post Stage 1 of the 2020 CrossFit Games, we're talking about the lessons I'm taking away from the weekend, the benchmarks I'd use to assess an athlete's capacity, and what I'm anticipating for the future of the sport. & add text here.

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym & out. New episodes every Monday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.

Sep 29, 2020
Common Mistakes CrossFit Coaches Are Making
00:34:49

There are best practices that every CrossFit coach can use to make their classes more professional and more effective. They include things like starting workouts better, not making eye contact and using too many filler words.

Jump to:
02:15 - Over- or under-coached warm-ups
04:30 - Uneven running routes
07:00 - Too much cheerleading, not enough seeing and correcting
09:20 - Lack of consistent standards
16:45 - Bad 3-2-1-Go!
19:30 - Poor clock management
21:15 - Moving together too much, or not enough
23:45 - Not enough eye contact
27:00 - Using filler words
29:30 - Monotone delivery

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym & out. New episodes every Monday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.

Sep 22, 2020
Don't Try to Win Today (2:00 Drill #19)
00:44:15

We're diving back into your questions this episode, covering topics from Wim Hof to why we don't program high-level gymnastics movements at CFNE to my advice for gyms as we continue to navigate these tough economic conditions.

Jump To:

02:30 - I’m trying to adapt a more positive mindset in all aspects of life, but how can I be the person in the class who is positive about a workout and not joining in with groans of everyone else when they see certain exercises on the board? I’m one of the fitter in the class and don’t want to come across as over confident or arrogant. I think the groaning is mostly playful conversation, but I want to be more positive, without excluding myself from the group.

05:20 - I recently left my job as a classroom teacher to set up my own business as a private tutor. I know full-well that businesses take time to build, but I'm finding it difficult to hold my nerve. Some days when I don't hit the targets I need, I feel like I should just go back to the classroom. How do I get over or work through this worry?

15:07 - Have you ever tried the Wim Hof breathing method?

23:00 - What are the benefits of nasal breathing? Do you use it with your athletes?

23:30 - What’s your take on the implementation of high skill gymnastics in a group class. CrossFit.com has things like L-pull-ups and strict/kipping muscle ups and others. Where does that fall into the group class model focused on GPP?

25:30 - I’ve heard you guys talk about how Monster and Red Bull are bad. I’ve noticed a lot of CrossFitters drinking Bang Energy drinks, claiming they’re better because of the creatinine and aminos. What’s your take?

27:20 - I’m 48 and in decent shape. I love CrossFit, but have just found that I have grade 4 arthritis in one knee. Deep squats, lunges, box jumps, and anything that I have to get to 90 degrees cause pain, inflammation, and swelling. I'm curious how older athletes or ones with limiting injuries should approach training so we get to be “one of the guys,” but not have to sit in a tub of ice every night?

29:45 - Should there be any differences in training (whether that’s CrossFit or cycling or whatnot) when someone’s in a caloric deficit as opposed to maintenance/caloric surplus?

31:30 - What qualities/characteristics makes someone coachable, and how have you successfully developed coachable athletes?

36:15 - My wife owns a 10 year affiliate and I have a 9-5. As a side gig she created a healthy all-natural post workout treat. We recently had a random person comment on the business Instagram page with negative comments about the product. This person has never tried it and is commenting based on the packaging. Do these negative comments need a response? If so what is the best strategy to address this negativity?

39:45 - I have recently had current smokers join my CrossFit gym. I am psyched to have them, however I was wondering if you have ever trained clients who have been current smokers as they started CrossFit? What considerations did or would you take into account as compared to other new members?

41:00 - Most affiliates haven't been around for ten plus years so they have never had to operate in a recession, what's your advice for operating in a down economy when people are looking to cut back on "non-essential" spending?

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym & out. New episodes every Monday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.

Sep 15, 2020
Building a Goals First Nutrition Strategy
00:45:08

In early 2017, we did an episode about simplifying nutrition (ep#14). This week, we're continuing to think about how to cut through the noise, focusing on how our goals and our eating styles should determine our nutrition strategy.

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym & out. New episodes every Monday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.

Sep 08, 2020
10 Principles of Training for Longevity
00:44:01

These days, I'm no longer training for peak performance, but for longevity and function. In this episode, we break down the ten principles you should be focused on in the gym if you want to do the same.

Jump to:
07:45 - Don’t exceed physical or psychological tolerance
13:50 - Emphasize range of motion
16:30 - Train with loads
18:10 - Think movement, not muscles
19:15 - Exercise on your feet
22:30 - Optimize hip function
26:10 - Optimize shoulder function
31:40 - Incorporate horizontal displacement
34:50 - Vary your training
37:00 - Respect progressive overload & intensity

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym & out. New episodes every Monday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.

Aug 31, 2020
Valuable Skills, Health Metrics, & Resiliency Tips
00:38:48

In this round of our 3x3, I'm giving my three hot takes on skills worth developing, health metrics to track, and strategies for staying resilient. We touch on the power of focus, parenting with a growth mindset, and more.

Jump to:

02:30 - 3 skills worth developing, no matter your profession
21:45 - 3 markers you should track, no matter your health
25:50 - 3 ways to stay resilient, no matter the circumstance

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym & out. New episodes every Monday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.

Aug 24, 2020
Peloton vs C2 Bike for CrossFit? (2:00 Drill #18)
00:25:01

We're diving back into listener questions this week, talking about the difference between being proud and being prideful, my advice for using weightlifting shoes during metcons, what's on the horizon for CompTrain, and more!

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym & out. New episodes every Monday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.

Aug 17, 2020
How to Use CrossFit to Train for Other Sports
00:52:11

We often talk about using CrossFit to get better at CrossFit, but what if your athletic pursuits happen outside the gym? We're talking about that this episode, focusing on lifestyle, competitive, and endurance athletes.

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym & out. New episodes every Monday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.

Aug 10, 2020
Assessing Each of the 10 Components of Fitness
00:43:36

We've talked before about paying attention to all ten of the components of fitness. Today, we're looking at how I might measure and assess each one in an attempt to understand where an athlete's weakest link might lie.

Jump to each component:

  • 06:30 - Cardiovascular Endurance
  • 10:10 - Stamina
  • 14:00 - Strength
  • 15:45 - Flexibility
  • 17:50 - Power
  • 21:15 - Speed
  • 21:30 - Agility
  • 22:45 - Coordination
  • 25:20 - Balance
  • 26:15 - Accuracy

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym & out. New episodes every Monday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.

Aug 03, 2020
Mindset Strategies for Your Next Workout
00:42:42

We talk a lot about the power of mindset. Today we're bringing many of the principles we've touched on before down to the level of tomorrow's training session, discussing tips for before, during, and after a workout.

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym & out. New episodes every Monday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.

Jul 27, 2020
Creating a Hierarchy of Values (2:00 Drill #17)
00:41:46

The 2:00 Drill returns this week! We're answering your questions about self-sabotage, using movements like burpees as punishment for kids, and the powerlifting program I'd recommend alongside CompTrain programming, and more.

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym & out. New episodes every Monday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.

Jul 20, 2020
Silver Linings, Performance Factors, & CrossFit's Direction
00:44:24

The 3x3 is back! I'm offering some thoughts on 3 silver linings I'm paying attention to, 3 factors that determine performance, and 3 signs that will make me hopeful about CFHQ's new leadership.

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym & out. New episodes every Monday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.

Jul 13, 2020
#132: Measuring Consistency w/ EC Synkowski
00:45:37

EC Synkowski from OptimizeMe Nutrition is back to talk about how the five factors compare to the four measurables she tracks through The Consistency Project and the importance of simplifying our pursuit of health.

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym & out. New episodes every Monday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.

Jul 06, 2020
#131: The Last Two Weeks in CrossFit
00:48:17

Episode Summary

These last few weeks have certainly been the craziest in the history of CrossFit. We break down what's happened, the current state of things, and my thoughts on CFHQ's new owner.

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym & out. New episodes every Monday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.

Jun 29, 2020
#130: Answering Your Questions About Training
00:34:21

We're back with an AMA I did on the CompTrain Instagram page. I'm answering questions about coming back to the gym post-COVID lockdowns, if we'll continue doing CrossFit benchmarks, getting better at toes-to-bar, and more.

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym & out. New episodes every Monday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.

Jun 22, 2020
AMA on Current State of CrossFit
00:29:16

This week, we've got an AMA I did on Instagram Live, answering some of your questions on the current state of CrossFit, affiliation, and certification, as well as my hopes for the future.

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym & out. New episodes every Monday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.

Jun 15, 2020
#128: The Four Virtues w/ Ryan Holiday
01:04:33

Writer Ryan Holiday joins us to talk about Stoicism, the current unrest in the U.S. as we grapple with racial injustice, and the importance of developing self-awareness. 

Find us on social: Ryan | Ben | Patrick

Subscribe on Apple Podcasts: http://apple.co/2lCdeWb
Subscribe on Google Play: https://goo.gl/VPYj3G
Subscribe on Spotify: https://tinyurl.com/yamjhwl8
Grab the book: http://amzn.to/2vSjU4q

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. In each episode, we'll deep dive into various aspects of running a business, becoming a better coach or athlete, & maximizing your potential.

 

Jun 08, 2020
#127: AMRAPing Life w/ Jason Khalipa
00:52:40

Jason Khalipa, former CrossFit Games champ and founder of NCFIT, joins us this week to talk about the AMRAP Mentality, earned confidence, and the value of consistently checking in with yourself.

Find us on social: Jason | Ben | Patrick

Subscribe on Apple Podcasts: http://apple.co/2lCdeWb
Subscribe on Google Play: https://goo.gl/VPYj3G
Subscribe on Spotify: https://tinyurl.com/yamjhwl8
Grab the book: http://amzn.to/2vSjU4q

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. In each episode, we'll deep dive into various aspects of running a business, becoming a better coach or athlete, & maximizing your potential.

 

Jun 01, 2020
#126: We are Prepared for This
00:22:48

If you're struggling to keep your head up during these tough times, if you're stressed about what might happen, if you need a reminder of just what you're made of ... this episode is for you.

Find us on social: Ben || Patrick

Subscribe on Apple Podcasts: http://apple.co/2lCdeWb
Subscribe on Google Play: https://goo.gl/VPYj3G
Subscribe on Spotify: https://tinyurl.com/yamjhwl8
Grab the book: http://amzn.to/2vSjU4q

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. In each episode, we'll deep dive into various aspects of running a business, becoming a better coach or athlete, & maximizing your potential.

May 25, 2020
#125: Assessing Mindsets, Pursuing Opportunities, & Reopening Gyms (3x3, #08)
00:37:59

This week's 3x3 includes three ways you can assess your mental toughness, three things I'm focused on while being in lockdown, and three things gyms should keep in mind as they begin to reopen.

Find us on social: Ben | Patrick

Show Notes:

01:40 - 3 ways to assess mental toughness
13:30 - 3 opportunities I'm pursuing during quarantine
28:50 - 3 things gym should consider upon re-opening

Subscribe on Apple Podcasts: http://apple.co/2lCdeWb
Subscribe on Google Play: https://goo.gl/VPYj3G
Subscribe on Spotify: https://tinyurl.com/yamjhwl8
Grab the book: http://amzn.to/2vSjU4q

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. In each episode, we'll deep dive into various aspects of running a business, becoming a better coach or athlete, & maximizing your potential.

May 18, 2020
#124: Staying Competitive Despite the Lockdowns
00:41:48

Talking this week about how we're thinking about and planning for the 2020 CrossFit Games, my advice to athletes looking to continue making progress during the lockdowns, and why programming for yourself is a bad idea.

Find us on the socials: Ben | Patrick

Subscribe on Apple Podcasts: http://apple.co/2lCdeWb
Subscribe on Google Play: https://goo.gl/VPYj3G
Subscribe on Spotify: https://tinyurl.com/yamjhwl8
Grab the book: http://amzn.to/2vSjU4q

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. In each episode, we'll deep dive into various aspects of running a business, becoming a better coach or athlete, & maximizing your potential.

May 11, 2020
#123: How to Keep the Training Intensity at Home (2:00, #16)
00:41:49

We asked you guys to send us some lockdown specific questions for this week's 2:00 Drill, and you didn't disappoint. We tackle whether gym members should be paying full price right now, limiting words, and how to avoid getting too down during these stressful times.

Find us on social: Ben || Patrick

Questions Answered:

01:20 - During the quarantine, we’re all trying out best to stay sane, positive, & healthy. But there are & will be days where those things will be a challenge. Do you have any tips on how to bounce back quicker when you realize you’re starting to struggle?

07:20 - When our gym closed, I had 4 friends over to my house to workout. A neighbor typed up a note & told us to stop working out together for the sake of the community. At what point is it more important to exercise than not? I’d rather workout than avoid all human contact.

09:40 - Before this, my training was going very well. Training consistently for six months, twice a day, sleep & nutrition on point, mindset and recovery going well. But since everything changed, I’ve struggled. I have all the equipment I need to train, but the usual volume was breaking me down. I feel like I’m struggling to find the right balance again.

16:15 - You guys have talked about how, when CFNE was opening up, you offered lifetime memberships to some people. Would that be a viable option right now, in an effort for some gyms to stay afloat & get through this?

19:15 - What has changed operations-wise at CFNE & CompTrain? How as the EOS system been altered, if at all? How are you adjusting?

23:00 - While gyms are closed, do you think we should still be getting charged at the full rate?

26:00 - What do you & Ben think about the feasibility or likelihood of a Peloton-like CrossFit experience?

28:10 - What advice do you have for coaches who currently don’t have a gym to train their clients in?

30:30 - You’ve talked about the dangers of limiting words before. I’d love to hear you talk about them in light over everything going on now. What limiting words should we keep an eye out for now?

34:00 - What do you think the Games will (or should) look like this year?

37:00 - What have you found yourself missing the most since we’ve started locking-down?

Subscribe on Apple Podcasts: http://apple.co/2lCdeWb
Subscribe on Google Play: https://goo.gl/VPYj3G
Subscribe on Spotify: https://tinyurl.com/yamjhwl8
Grab the book: http://amzn.to/2vSjU4q

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. In each episode, we'll deep dive into various aspects of running a business, becoming a better coach or athlete, & maximizing your potential.

May 04, 2020
#122: Useful Supplements, Uncommon Exercises, & Trust Buiding (3x3, #07)
00:22:26

The 3x3 returns this week with my hot takes on the 3 supplements every CrossFit athlete should take, the 3 exercises we should be doing (that won't show up in your CrossFit programming), and 3 ways to develop trust.

Find us on social: Ben | Patrick

Subscribe on Apple Podcasts: http://apple.co/2lCdeWb
Subscribe on Google Play: https://goo.gl/VPYj3G
Subscribe on Spotify: https://tinyurl.com/yamjhwl8
Grab the book: http://amzn.to/2vSjU4q

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. In each episode, we'll deep dive into various aspects of running a business, becoming a better coach or athlete, & maximizing your potential.

Apr 27, 2020
#121: 10 Habits to Avoid During Quarantine
00:46:51

This week, we're revisiting one of our most popular episodes - but for our quarantine times. Here is my list of 10 bad habits to avoid while we're all locked in our houses.

Find us on social: Ben | Patrick

10 Habits to Avoid:

04:55 - Don't Snooze
08:10 - Don't react
12:50 - Don't multitask
17:40 - Don't use phone in front of family
20:30 - Don't watch TV before bed
25:40 - Don't eat processed foods
29:50 - Don't check social media until...
33:20 - Don't one-up
36:40 - Don't project
43:20 - Don't expect perfection

Subscribe on Apple Podcasts: http://apple.co/2lCdeWb
Subscribe on Google Play: https://goo.gl/VPYj3G
Subscribe on Spotify: https://tinyurl.com/yamjhwl8
Grab the book: http://amzn.to/2vSjU4q

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. In each episode, we'll deep dive into various aspects of running a business, becoming a better coach or athlete, & maximizing your potential.

Apr 20, 2020
#120: The Unknown and the Unknowable
00:38:41

This week, Patrick and I catching up after a few weeks of quarantine and talking about shifting our routines, how we responded at CFNE, and the best way to fight the anxiety of the times.

Find us on social: Ben || Patrick

Subscribe on Apple Podcasts: http://apple.co/2lCdeWb
Subscribe on Google Play: https://goo.gl/VPYj3G
Subscribe on Spotify: https://tinyurl.com/yamjhwl8
Grab the book: http://amzn.to/2vSjU4q

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. In each episode, we'll deep dive into various aspects of running a business, becoming a better coach or athlete, & maximizing your potential.

Apr 13, 2020
#119: Success Isn't About Working Harder
00:36:53

This week's episode is borrowed from Jason Khalipa's podcast, Business of Fitness. Down at WODapalooza this year, Ben & Jason sat down to talk about managing, working hard, delegation, & leadership.

Find us on social: Ben | Jason | Patrick

Subscribe on Apple Podcasts: http://apple.co/2lCdeWb
Subscribe on Google Play: https://goo.gl/VPYj3G
Subscribe on Spotify: https://tinyurl.com/yamjhwl8
Grab the book: http://amzn.to/2vSjU4q

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. In each episode, we'll deep dive into various aspects of running a business, becoming a better coach or athlete, & maximizing your potential.

Apr 06, 2020
#118: Knowing When it's Time to Make a Change
00:24:26

We're talking about knowing how to differentiate between when it's time to go (change gyms, leave a job, end a relationship) and when it's time to make the situation better by making ourselves better.

Find us on social: Ben | Patrick

Subscribe on Apple Podcasts: http://apple.co/2lCdeWb
Subscribe on Google Play: https://goo.gl/VPYj3G
Subscribe on Spotify: https://tinyurl.com/yamjhwl8
Grab the book: http://amzn.to/2vSjU4q

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. In each episode, we'll deep dive into various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Mar 30, 2020
#117: Athlete Reads, Garage Gym Gear, & Sleep Tips (3x3 #06)
00:21:10

The 3x3 is back this week! I give you 3 books every athlete should read, 3 pieces of gear I'd recommend for any home gym, and 3 ways to get at better night of sleep tonight.

Find us on social: Ben | Patrick

Show Notes:

01:15 - 3 books for every athlete to read
01:30 - Obstacle is the Way [https://www.amazon.com/dp/B00K5JUNSU]
02:30 - How Champion's Think [https://www.amazon.com/dp/B00W1W2NZ0]
3:30 - The Champion's Mind [https://www.amazon.com/dp/B00KO30QZM]
04:00 - 3 pieces of gear for every home gym
09:00 - 3 ways to get better sleep tonight
15:20 - Why We Sleep [https://www.amazon.com/dp/B0752XRB5F]

Subscribe on Apple Podcasts: http://apple.co/2lCdeWb
Subscribe on Google Play: https://goo.gl/VPYj3G
Subscribe on Spotify: https://tinyurl.com/yamjhwl8
Grab the book: http://amzn.to/2vSjU4q

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. In each episode, we'll deep dive into various aspects of running a business, becoming a better coach or athlete, & maximizing your potential.

Mar 23, 2020
#116: Turning Broad Goals into Concrete Action
00:32:22

We're breaking down the process I've used to transform my higher-level goals into daily actions, why accountability partners are so helpful, and why it's not enough to say things like, "I want to lose 15 pounds this year."

Find  us on social: Ben | Patrick

Subscribe on Apple Podcasts: http://apple.co/2lCdeWb
Subscribe on Google Play: https://goo.gl/VPYj3G
Subscribe on Spotify: https://tinyurl.com/yamjhwl8
Grab the book: http://amzn.to/2vSjU4q

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Mar 16, 2020
#115: Benchmarks Worth Testing Yearly (2:00 Drill #15)
00:23:41

The 2:00 Drill returns! This time around, we're answering your questions about whether we should be doing HSPU, how triathlon training can help someone's CrossFitting, and what kind of benchmark workouts you should be keeping track of.

Find us on social: Ben | Patrick

Questions Answered:

01:30 - What are your thoughts on HSPU for regular Crossfitters? As a Kinesiologist, I find that even for the advanced athlete, this movement puts a lot of unnecessary pressure on your spine and neck which might be dangerous in the long term.

02:40 - What is the quickest way to increase push-ups for fitness test in LEO setting?

04:20 - I'm a CrossFit coach and I struggle with my presence in the class. I have no problems helping individuals, but when it comes to addressing the class during a WOD, I have a lot of dead moments. I don't know what to say, how to encourage them, and I repeat myself a lot.

07:20 - I’m engaged to a girl I love and want to spend the rest of my life with, but our passions regarding fitness are very different. I’m very active athlete and an L-1 coach, and she is more of an off and on globo gym user. Our heads often butt when it comes to working out & I don’t know what to do about it.

09:50 - What would be 4-5 benchmarks worth recording (mile run, deadlift, etc.) to get a good sense of overall progress year-over-year?

12:00 - I’m a brown belt in BJJ and compete in strongman and local CrossFit competitions. I have a hard time programming around everything. How do you handle training for other sports outside of CF while keeping up with the volume of programming like CompTrain?

14:00 - What are your thoughts on affiliate fees, & more generally, on the value of remaining a CF affiliate?

15:40 - What's the best way to respond to someone telling you something you already know Example: When a coach that doesn't know me well as an athlete tells me I need to position my feet a certain way or lift in a manner that isn't compatible with my body's mobility limitations. Or at work when a co-worker tried to tell me I'm doing something the wrong way when I have more experience and data than they do.

17:30 - Does training for another endurance-based sport such as triathlon have any carry-over to the intensity you can perform at in a CrossFit workouts (assuming you are proficient in all the movements of Crossfit)?

18:40 - I’m 32 and getting ready to go to basic military training. I am in pretty good shape & I feel strong BUT my run time is 12:57 min for a 1.5 mile run. I need to get my run time down to 10:57 or better. Should I add Chris Hinshaw’s aerobic capacity programming? I was told to just run. 2-3 times a week & I just don’t know what to do.

20:40 - Do you have any advice on how to manage or work with members who might be in an overtrained state? How can we recognize it's happening or happened? How do we work with members who might be susceptible to it because they're always doing "extra" on top of class?

Subscribe on Apple Podcasts: http://apple.co/2lCdeWb
Subscribe on Google Play: https://goo.gl/VPYj3G
Subscribe on Spotify: https://tinyurl.com/yamjhwl8
Grab the book: http://amzn.to/2vSjU4q

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Mar 09, 2020
#114: Complain Less, Communicate More
00:24:08

We're talking about how you can raise concerns and have difficult conversations without feeling like you're whining, complaining, or making excuses.

Find us on social: Ben | Patrick

Subscribe on Apple Podcasts: http://apple.co/2lCdeWb
Subscribe on Google Play: https://goo.gl/VPYj3G
Subscribe on Spotify: https://tinyurl.com/yamjhwl8
Grab the book: http://amzn.to/2vSjU4q

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. In each episode, we'll deep dive into various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Mar 02, 2020
#113: 3x3 on Gym Metrics, Getting Organized, & Difficult People
00:24:49

The 3x3 is back! This week, I'm offering my take on the 3 numbers every gym owner should know, 3 ways to get organized, and 3 ways to deal with difficult people.

Find us on social: Ben || Patrick

Show Notes:

01:00 - 3 numbers every gym owner should track
12:20 - 3 ways to get better organized
16:20 - 3 ways to deal with difficult people

Subscribe on Apple Podcasts: http://apple.co/2lCdeWb
Subscribe on Google Play: https://goo.gl/VPYj3G
Subscribe on Spotify: https://tinyurl.com/yamjhwl8
Grab the book: http://amzn.to/2vSjU4q

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. In each episode, we'll deep dive into various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Feb 24, 2020
#112: Tips for Overcoming Performance Anxiety
00:25:20

We're taking a few listener questions this week about how I'd coach somebody through performance anxieties that are getting in the way of competing, training, and enjoying the process. We talk about how to make practice more like game day, why Rich Froning loves EMOMs, and what I'd do with an athlete who gets nervous when the weight gets too high.

Find us on social: Ben || Patrick

Show Notes:

01:20 - How I'd work with an athlete who trained great, but struggled with confidence on game day.

09:00 - How I'd work with an athlete who was starting to get anxious before every training session, hindering performance and enjoyment.

16:20 - How I'd work with athletes who are struggling with mental blocks during specific movements (box jumps and heavy snatches).

Subscribe on Apple Podcasts: http://apple.co/2lCdeWb
Subscribe on Google Play: https://goo.gl/VPYj3G
Subscribe on Spotify: https://tinyurl.com/yamjhwl8
Grab the book: http://amzn.to/2vSjU4q

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Feb 17, 2020
#111: How to Maintain Your Edge When Training Solo (2:00, #14)
00:37:20

We're diving back into your questions this week, including my thoughts on four-day workweeks, how to judge a gym from afar, and how I prioritize what I focus on every day.

Find us on social: Ben | Patrick

Questions Answered:

01:45 - How can someone keep "chasing excellence" in an environment that doesn't encourage that attitude & behavior? Is it possible to become excellent in an environment that doesn't support you through it?

02:50 - I’m currently considering taking one more day off of my work week for a 4 day work week. Is it worth the chance of financial stress to have more freedom during the week?

04:55 - My wife and I just had our second child. Due to my work schedule, I train at 0530am. Obviously, sleep is very interrupted at this point. Would you recommend altering my training or just scaling the workouts/volume since sleep is so important?

07:20 - Is it better to focus on being more mobile and substitute movements like the thruster or clean until my front rack, t-spine, and ankle mobility improves, or should those barbell movements still be performed alongside doing mobility?

10:00 - I’ve just gone through breast surgery and can’t train for 2-3 months. This has proved to be a huge challenge for me as an athlete, mentally. What’s your best advice for someone who can’t sit still and watch all their progress go away after surgery?

13:20 - I’m lucky to be a member of an amazing CrossFit gym. Sometimes, friends and family who live far away are interested in starting CrossFit. Do you have any advice on how to assess a CrossFit gym without being able to actually go to it?

16:00 - As a gym owner, where do you stand on paying for professional photography of your members on a regular basis?

19:10 - How do I get back into the CrossFit mindset when working out at home?

22:05 - As an athlete who’s goal is to compete in competitions in the Rx division, how much should I be practicing the things I suck at and how much should I be following the programming at the gym?

25:40 - What should someone do when they have applicable strength and power but lack proper motor recruitment? I have a 600# DL, 550# BS, but my best clean is 330# (and that’s a miracle if I can hit that). I even have an amazing coach, previous OTC and Olympic education center coach for weightlifting but progress in that is still underwhelming - especially compared to everything else.

29:15 - Been coaching for a while and an established CrossFit gym is for sale. I am thinking of taking it over. What are the things I should look at?

32:20 - How do you make decisions & prioritize throughout the day, given all the responsibilities you have?

Subscribe on Apple Podcasts: http://apple.co/2lCdeWb
Subscribe on Google Play: https://goo.gl/VPYj3G
Subscribe on Spotify: https://tinyurl.com/yamjhwl8
Grab the book: http://amzn.to/2vSjU4q

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. In each episode, we'll deep dive into various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Feb 10, 2020
#110: Mental Toughness Isn't What You Think
00:57:22

We're diving deep into the 6 steps we all need to take if we want to develop more mental toughness, including becoming a learner, expecting adversity, and killing the critic.

Find us on the socials: Ben | Patrick

Show Notes:

03:00 - Why is mental toughness important?
12:50 - It's all about awareness
19:00 - Becoming a learner
25:15 - Expect adversity
30:30 - Set your sights
37:50 - Learn your triggers
44:30 - Kill the critic
49:20 - Seek out practice

Subscribe on Apple Podcasts: http://apple.co/2lCdeWb
Subscribe on Google Play: https://goo.gl/VPYj3G
Subscribe on Spotify: https://tinyurl.com/yamjhwl8
Grab the book: http://amzn.to/2vSjU4q

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. In each episode, we'll deep dive into various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

 

Feb 03, 2020
#109: 3x3 on Worthwhile Mistakes, Health Markers, & Self-Help Books
00:26:22

This week's 3x3 is looking at mistakes I think everyone should make, shortcuts to assessing overall health, & self-development books I've found helpful.

Find us on social: Ben | Patrick

Show Notes:

01:30 - 3 mistakes everyone should make
11:12 - 3 ways to assess overall health
24:30 - 3 self-development books you should read

--

Subscribe on Apple Podcasts: http://apple.co/2lCdeWb
Subscribe on Google Play: https://goo.gl/VPYj3G
Subscribe on Spotify: https://tinyurl.com/yamjhwl8
Grab the book: http://amzn.to/2vSjU4q

--

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. In each episode, we'll deep dive into various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Jan 27, 2020
#108: When People Judge Your Passion
00:30:22

We're answering a few listener questions this week about how to respond to people who don't get why you're dedicating your time and energy to something they don't understand (like trying to make it to the CrossFit Games). 

Find us on IG: Ben | Patrick

Subscribe on Apple Podcasts: http://apple.co/2lCdeWb
Subscribe on Google Play: https://goo.gl/VPYj3G
Subscribe on Spotify: https://tinyurl.com/yamjhwl8
Grab the book: http://amzn.to/2vSjU4q

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Jan 20, 2020
#107: Don't Wear a Weight Vest Every Day (2:00 Drill #13)
00:29:14

Another 2:00 Drill this week, covering questions about cheat meals, getting the most out of what you're reading, and tips on gaining weight.

Follow us on social: Ben || Patrick

Questions Answered:

01:40 - Thoughts on: “It’s better to ask forgiveness than permission”?
03:15 - How do you handle/deal with people who are toxic & chronically problematic?
06:25 - How do you & Ben retain information from books you read/listen to?
12:20 - Cheat meals? One a week? One a month? Never?
13:40 - What are some tips and tricks on safely gaining weight?
16:00 - What are the best practices for improving mobility/flexibility?
16:45 - What’s the training value or potential harm in wearing a weight vest for every class workout?
18:45 - In your interview with Julie Foucher, you mention you don’t think shooting is a good test of fitness, and I'm curious why.
20:30 - How much of the accomplishments of high-level CF Games athletes can be attributed to the coach and how much is virtuosity on the part of the athlete?
21:35 - The coaches in my box take turns programming each month and one of them programmed a Hero WOD every single day for a month. Good idea or bad?
24:30 - Do you concern yourself with a member who decides to not renew his/her membership?
26:30 - How do you handle members with good intentions who are trying to “coach” other members, but just don’t have the knowledge?

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. In each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Jan 13, 2020
#106: Behind the Scenes of My TEDx Talk
00:33:07

We're going behind the scenes of my recent TEDx talk, talking about the kind of prep I did, the process of cutting it from 50 minutes to 12, and what it was like working with a coach. (You can view the talk here.)

Follow Us On Social: Ben | Patrick

Subscribe on Apple Podcasts: http://apple.co/2lCdeWb
Subscribe on Google Play: https://goo.gl/VPYj3G
Subscribe on Spotify: https://tinyurl.com/yamjhwl8
Grab the book: http://amzn.to/2vSjU4q

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Jan 06, 2020
#105: 3x3 on Morning Routines, Parenting Tips, & Phone Usage
00:38:20

We're back with another 3x3! This week, we're talking about 3 things I recommend everybody do every morning, 3 tips for parents of teenagers, and 3 ways to stop being so addicted to your phone.

Follow Us On Social: Ben || Patrick

SHOW NOTES:

01:40 - 3 Things Everyone Should Do Every Morning
04:30 - More on BOKS here
09:20 - More on Daily Stoic here
11:50 - 3 Tips for Parents of Teenagers
23:20 - 3 Ways to Stop Being Addicted to Your Phone
31:30 - More on Digital Minimalism
31:30 - More on Indistractable here
32:50 - More on Essentialism here

//

ABOUT THE SHOW
 
Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Dec 30, 2019
#104: On Calmness & Complacency
00:16:37

We're answering a listener question today about responding to adversity, the balance between staying Stoic & being complacent, & how to know when you're reaching for something beyond your control.

Follow Us On Social: Ben | Patrick

Show Notes

Here's the full question we're answering:

"I have always strived to focus only on what I can control and let everything else go, however, I’ve been struggling to decide where the line between 'focusing on my circle of influence' and 'accepting defeat too easily' lies.

For example, recently my wife and I had our connecting flight canceled and we were looking at having to spend the night at the airport.

I have always embraced stoic philosophy and was ready to 'accept what I couldn’t control' and focus on making the best of the situation...

My wife, however, was unwilling to accept this situation, and as a result had a lengthy negotiation with the customer service rep to get us home tonight, via a couple of connections.

Had she also been thinking stoically and focused on accepting our situation, we would have ended up trapped in the airport overnight…

How do you ensure that striving to accept what you can’t control doesn’t lead you to accept defeat too quickly?"

Subscribe on Apple Podcasts: http://apple.co/2lCdeWb
Subscribe on Google Play: https://goo.gl/VPYj3G
Subscribe on Spotify: https://tinyurl.com/yamjhwl8
Grab the book: http://amzn.to/2vSjU4q

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. In each episode, we'll deep dive into various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Dec 23, 2019
#103: Why CrossFit Shouldn't be in the Olympics (2:00 Drill, #12)
00:37:45

We're back for more of your questions this week! We're talking about whether CrossFit should be in the Olympics, my tips for triathlon training, and my thoughts on "faking it until you make it."

Follow Us On Social: Ben | Patrick

Show Notes

01:45 - How to balance training zones
05:10 - Dealing with conflicts when you train your significant other
08:45 - How to find happiness in a job that causes you stress
13:25 - How I handle drama that might come from coaches dating other coaches
17:30 - Whether I'd like to see CrossFit in the Olympics
20:25 - Macro intake on training vs off days
21:25 - How a CrossFitter can train for a triathlon
23:40 - Thinking about how to choose a college major
27:00 - The big reason why many affiliate owners are struggling
30:20 - Thoughts on “faking it till you make it?”
32:00 - Choosing the right gym for you
34:35 - Making the Games without supplements

Subscribe on Apple Podcasts: http://apple.co/2lCdeWb
Subscribe on Google Play: https://goo.gl/VPYj3G
Subscribe on Spotify: https://tinyurl.com/yamjhwl8
Grab the book: http://amzn.to/2vSjU4q

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Dec 16, 2019
#102: The 10 Principles of Training
00:44:42

We're breaking down the fifth of our 5 Factors of Health, this time diving into the principles you should keep in mind as it relates to training for health and longevity.

Follow Us On Social: Ben | Patrick

Show Notes:

01:30 - What are the 5 Factors of Health?
06:00 - What we mean when we say "training"
09:00 - Work out five to six times a week
13:15 - Focus on mechanics, consistency, then intensity
15:50 - Prioritize functional movements
22:40 - Live in couplets and triplets
26:15 - Understand relative intensity
28:25 - Aim for a low trajectory toward a distant horizon
32:30 - Identify weaknesses, then attack them
35:30 - Commit to constant variance
36:55 - Target your threshold
40:55 - Enjoy it: the opportunity, the moment, the process

Subscribe on Apple Podcasts: http://apple.co/2lCdeWb
Subscribe on Google Play: https://goo.gl/VPYj3G
Subscribe on Spotify: https://tinyurl.com/yamjhwl8
Grab the book: http://amzn.to/2vSjU4q

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Dec 09, 2019
#101: Reinvestment & Infinite Games
00:35:10

We're talking about why reinvesting back into the business is really just investing in yourself, how to know when you're ready to go all-in, and whether I think differently about reinvestment today than I did ten years ago.

If you like this episode, consider subscribing to Patrick's new podcast called "Open Gym," available wherever you're listening to today's episode of Chasing Excellence. (Or click here to  see where else you can find the show!)

Follow Us On Social: Ben | Patrick

//

Show Notes:

02:00 - What I mean when I say reinvestment
07:00 - Where I have the most control
09:00 - How much faith played a part in my commitment
12:10 - The question to ask before making a reinvestment decision
17:30 - How to know when you're ready to go all in
25:30 - What reinvestment looks like now
28:00 - The hierarchy of reinvestment
31:00 - How to start a gym today

//

Subscribe on Apple Podcasts: http://apple.co/2lCdeWb
Subscribe on Google Play: https://goo.gl/VPYj3G
Subscribe on Spotify: https://tinyurl.com/yamjhwl8
Grab the book: http://amzn.to/2vSjU4q

//

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Dec 02, 2019
#100: 3x3 on Worthwhile Expenses, Lousy Excuses, & Travel Workouts
00:27:30

The 3x3 is back! This time we're tackling 3 things you should be spending your money on, 3 excuses we should all stop using, and 3 movements to do next time you're on the road and away from the gym.

Follow Us On Social: Ben | Patrick

Show Notes:

01:50 - 3 things worth spending money on

13:20 - 3 excuses to stop having

20:20 - 3 workouts/movements to do while traveling

//

Subscribe on Apple Podcasts: http://apple.co/2lCdeWb

Subscribe on Google Play: https://goo.gl/VPYj3G

Subscribe on Spotify: https://tinyurl.com/yamjhwl8

Grab the book: http://amzn.to/2vSjU4q

//

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Nov 25, 2019
#099: CrossFitting While Pregnant
00:32:14

Heather stops by to talk about how she thought about doing CrossFit while she was pregnant, and we answer some listener questions about what training and nutrition advice we'd give for folks before, during, and post pregnancy.

Follow Us On Social:

Ben: https://www.instagram.com/benbergeron/
Patrick: https://www.instagram.com/pscummings/
Heather: https://www.instagram.com/heatherkbergeron/

Show Notes:

02:40 - What Heather's philosophy of health and training looked like for the first set of kids vs the second

06:10 - What we think about as it relates to training and nutrition while you're trying to get pregnant

08:10 - The value of strength, or increasing strength, before pregnancy

10:45 - Talking about how acupuncture may have helped us

13:00 - What happens in the gym after pregnancy

18:00 - How we work with pregnant members at CFNE

22:45 - What it looks like to come back to training postpartum

24:30 - How CFNE makes sure individual coaches are prepared to work with mothers coming back to training

28:45 - Why Heather doesn't trust books when it comes to pregnancy-related tips

//

Subscribe on Apple Podcasts: http://apple.co/2lCdeWb
Subscribe on Google Play: https://goo.gl/VPYj3G
Subscribe on Spotify: https://tinyurl.com/yamjhwl8
Grab the book: http://amzn.to/2vSjU4q

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Nov 18, 2019
#098: The Discipline I Most Attribute To My Success (2:00 Drill #11)
00:27:15

We’re back with another episode of the Two Minute Drill! This time around, I’m answering questions about how to raise money for gym improvements from your current membership, training in a fasted state, & the discipline I most attribute to my own success.

//

Follow Us On Social: Ben || Patrick

//

Questions Answered:

01:50 - How would you advise somebody who wants to take control of their diet better, but who has - in the past - struggled with an eating disorder of some kind?

02:40 - We’ve run a CrossFit Gym for 3 years and have the possibility to get a bigger location 5 minutes from our current one. We were thinking of crowd funding as a means to business development and getting the new place ready (we need new bathrooms, front desk, new equipment etc). Would appreciate if you could talk about your opinion on crowd funding (from members?)

05:45 - I’ve been considering trying IF but being a morning class guy, wondering if you’ve ever heard of anyone adjusting their fasting window so that they can eat a good meal after the morning workout.

08:10 - I have a 7 year old daughter who was selected to play for an all boys, 9 year old travel soccer team ... she is one of the best in her rec league of 8 and under, but is struggling with the bigger, faster boys on the travel team. How do I feed her confidence and keep her wanting to work when she is becoming discouraged?

10:15 - How would you go about explaining to a person who is convinced that losing weight is all about calories in-calories out that the quality of calories actually matters and that it's a lot more complex than that?

11:10 - For nights with bad sleep, how should I adjust my training the next day? Reduce the volume, push through, skip it entirely?

13:10 - How much does the music in the box during the wod affect the atmosphere? Do you think the coaches should be picking the music or the members? Do you think it’s crucial for the affiliate owner to be paying for a streaming service like Apple Music or Spotify in order to not get commercials?

15:15 - What is one discipline that you perform daily that you feel has contributed to your success?

16:40 - I do CrossFit 5-6x/ week. Advice for getting my first strict HSPU? I have been chasing this thing for months!

18:40 - How does an average CrossFitter become an elite CrossFitter?

21: 10 - What do you think of coaches that volunteer (aka, don’t get paid)? Do you agree with it? What expectations should a gym owner have for coaches they don’t pay?

23:30 - What keeps you motivated when things get difficult?

//

Subscribe on Apple Podcasts
Subscribe on Google Podcasts
Subscribe on Spotify
Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Nov 11, 2019
#097: The 5 P's of Decision Making
00:36:17

We're taking a 10'000 foot view on how to make decisions, discussing how to factor in our principles, priorities, & purpose to make sure our lives are headed in the right direction.

Show Notes:

02:10 - What are the 5 P's?
06:25 - Priorities
14:00 - Principles
17:55 - Perspective
21:55 - Purpose
31:00 - Perserverance
33:30 - The first step in making all this happen

Follow Ben on IG
Follow Patrick on IG

----

Subscribe on Apple Podcasts
Subscribe on Google Podcasts
Subscribe on Spotify
Grab the Book

 

Nov 04, 2019
#096: 10 Principles of Mindset
00:28:05

We’re breaking down another one of our 5 Factors of Health, offering up the 10 principles of thinking meant to get your mindset right.

Follow us on Social:
Ben on IG
Patrick on IG

----

10 Principles:

01:50 - Overview of the 5 Factors

02:50 - Prioritize first things to be first

07:20 - Develop a growth mindset

09:35 - Focus only on what you can control

12:15 - Grind through obstacles

15:10 - Own your attention

17:25 - Question your self-limiting beliefs

19:35 - Never whine, complain, or make excuses

22:40 - Practice open-mindedness

25:20 - Transform every “have to” into a “get to”

26:00 - Chase excellence

//

Subscribe on Apple Podcasts
Subscribe on Google Podcasts
Subscribe on Spotify
Grab the Book

//

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

 

Oct 28, 2019
#095: 3x3 on Nutrition Tips, Fitness Routines, & Necessary People
00:23:36

We’re talking about 3 nutrition tips you probably haven’t heard, 3 fitness routines (that aren’t CrossFit) worth trying, & the 3 types of people everybody should have in their lives.

Follow us on social:
Ben
Patrick

---

Show Notes:

02:05 - 3 nutrition tips you probably haven't heard
05:50 - 3 fitness routines (that aren't CrossFit) you should try
14:00 - 3 types of people you should have in your life

---

Subscribe:
Apple Podcasts
Google Podcasts
Spotify

---

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Oct 21, 2019
#094: How to Control Outcomes
00:28:26

A listener question about our intro sequence triggers a conversation about control vs concern, reactions vs responses, and the moments right after something happens during which our choices make a world of difference.

Follow us on Social: Ben || Patrick

Subscribe on Apple Podcasts
Subscribe on Google Podcasts
Subscribe on Spotify
Grab the book [on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Oct 14, 2019
#093: The One Word I Use to Define Success (2:00 Drill #10)
00:33:05

We’re tackling 14 more listener questions in this 2 Minute Drill, including how I think about the value of strict movements versus kipping, how we respond to athletes who show up to class late, and the difference between self-assessment and self-criticism. Thank you to everybody who sends in questions! Keep them coming, please.

Follow us on Social:

Ben: Instagram

Patrick: Instagram


Questions Answered:

01:55 - If looking to gain muscle weight, how much extra hypertrophic work should be added to programming?

04:00 - I recently had a family friend contact me explaining that she quit collegiate swimming to focus on school. She wants to stay active and LOVES CrossFit and wants to try to take her competitive drive in that direction. My concern is that she has the classic swimmers upper cross, poor posture, etc…As a friend I want her to join me in the gym for higher level training in addition to class. As a trainer I want to have her focus on fixing the upper cross and posture issues so we don’t create larger back and shoulder problems. Thoughts? Suggestions?

06:25 - If i am having a bad day, should i lie to the people that ask me how was my day? Where is the line between being real and being whiny?

08:30 - I’d love to hear your take on the difference between honest self assessment and self criticism. Is there a way to tell the difference, in your opinion?

10:20 - How would you differentiate yourself as a professional trainer in the low wage CrossFit trainer market?

11:10 - Do you track your macros?

12:00 - Strict vs kipping (for any movement)? Benefits of both? Strict first, then you can kip? Is it safer and smarter to do everything strict?
15:35 - I love it all. I want to look hard/dense like a body builder, strongman type strength, explosiveness of a Weightlifter and the motor, competitiveness and slight craziness of a CrossFitter. How would you program for somebody who wants to play across differing training fields - CF, Oly, Power, Strongman, etc?

18:30 - I wonder what role investing in aesthetics of the gym/building (not necessarily cleaning I’m assuming that is a major priority) played in branding and how much to invest in that part of the business versus all of the other aspects of the day to day.

22:40 - One word to define success?

22:50 - How do you get members to show up early/on time for class? We have a problem with veterans arriving 5-10 min late, which disrupts the warm up. How do we change those habits and shift our gym culture? The gym owners are hesitant about punishment late burpees.

25:40 - When does a competitive athlete (Sanctionals/regionals) need to go off of a template program and get one on one coaching/programming?

28:50 - Any idea why I might always be getting a cold when I train at high intensity/volume?

30:05 - How do you get people motivated and excited to sign up for the open? A lot of people find it hard to justify the $20 to sign up even though it's not that much compared to the benefits that come from it. There are also those people at my gym who tell others not to sign up for the open. I was wondering what can you tell naysayers or if there is anything to say at all?

Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Oct 07, 2019
#092: 10 Principles of Nutrition
00:33:17

We’re breaking down another one of our 5 Factors of Health. We’re talking about avoiding sugar, eating more veggies, understanding good vs bad fats, and how to eat mindfully.

Follow us on Social:

Ben: Instagram

Patrick: Instagram


Show Notes

01:39 - Recapping the 5 Factors

04:30 - Avoid added sugar

09:00 - Steer clear of processed foods

10:15 - Eat only when you’re hungry

13:30 - Drink water, tea, & coffee

16:20 - Eat veggies at every meal

18:30 - Opt for the best source

22:00 - Prepare the food yourself

23:30 - Know the difference between good & bad fats

25:40 - Choose your fuel

28:40 - Eat mindfully

Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Sep 30, 2019
#091: Tactics of Coaching Games Athletes
00:34:54

We're talking about the technologies & metrics I use to optimize training, the psychological effects of wearing the leader's jersey during the Games, & how I push my athletes out of their comfort zones without risking injury.

Follow us on Social:

Ben: Instagram

Patrick: Instagram


Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Sep 23, 2019
#090: 3x3 on Limiting Words, Time Hacks, & Great Movies
00:31:59

We’re introducing a new episode format this week, breaking down 3 limiting words that are holding us back, 3 time-saving hacks, & 3 great movies that anybody chasing excellence should watch.

Follow us on Social:

Ben: Instagram
Patrick: Instagram
 

Show Notes:

01:35 - 3 Limiting Words

11:30 - 3 Time Saving Hacks

14:40 - Getting Things Done

17:40 - Essentialism

19:00 - The Subtle Art of Not Giving a F*ck

19:15 - Shoe Dog

19:45 - Never Split the Difference

23:20 - 3 Shows/Movies I Recommend

23:30 - Jiro Dreams of Sushi

25:20 - 7 Days Out

27:30 - The Defiant Ones

30:30 - Songwriter

Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Sep 16, 2019
#089: The Rationale Behind Rx'd Workouts
00:31:05

We’re taking a look at the CrossFit convention of prescribing specific weights, the arguments for and against doing so, and the importance of understanding the intended stimulus of a workout.

Follow us on Social:

Ben: Instagram

Patrick: Instagram


Show Notes:

01:35 - What do we mean when we say a workout is “RX’d”

02:50 - Why we use RX weights

08:50 - The benefit of RX as it relates to benchmarking progress

10:00 - Why some folks don’t believe RX is useful or valuable

13:40 - Doing a workout as RX’d is not the goal

15:10 - Is the issue ego or education?

18:05 - Why CFNE has 3 different programming tracks every day

23:10 - How we run classes with so many different workouts happening at once

27:50 - Learning how to start to understand a workout’s stimulus


Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Sep 09, 2019
#088: Two Minute Drill, #9
00:32:57

We’re answering more listener questions, including my tips for increasing your pull-up strength, how to recover better when you’re an older athlete, and if CompTrain will ever field a team at the CrossFit Games.

Follow us on Social:

Ben: Instagram

Patrick: Instagram


Show Notes:

02:15 - What is the best way to improve my strength in pull-ups?

05:30 - How much do you think mindset training is important on a daily training routine?

09:15 - When your discipline and will power go out the door. How do you stay on track or regain focus?

11:50 - How do you handle difficult athletes in class?

14:30 - What’s the coolest box you’ve ever visited?

15:00 - CrossFit Big Dane

15:21 - Farmhouse Fitness

16:00 - I'm over 40 and am starting to struggle after heavy workouts or a 2 hr basketball session...what can we do to recover more quickly?

18:00 - Episode on Recovery here

18:10 - Where is the line when the coach is still a coach and when the coach is becoming a good friend to an athlete?

20:00 - Any tips on staying on a routine after having kids? Especially a newborn?

23:45 - How do you make each of your athletes feel as if they are the most important person you train?

27:30 - What’s the future of CrossFit?

27:45 - Have you ever thought of making a CompTrain Team to win the Games?

29:45 - You talk about always having feedback for coaches after each class. My question is how do you find a critique every day? Our coaches struggle with this and honestly, I do too. It leads to a lot of it was a great class, you did this well, etc.


Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Sep 02, 2019
#087: Leading Kids Effectively
00:33:21

We’re talking about how to create a culture for kids that’s all about developing a growth mindset, how I would suggest parents create a physical education curriculum for their kids, & why I don’t think it’s the job of the leader to push a kid to find their passion or purpose.

Follow us on Social:

Ben: Instagram

Patrick: Instagram

Show Notes:

02:01 - Answering a listener question about how I might approach teaching a “study skills” class to a bunch of kids who were told to be there

06:40 - How specifically I would, or wouldn’t, talk about growth v fixed mindsets with kids

11:48 - Answering a listener question about how I might structure a homeschool PE course

17:19 - How to differentiate training between different aged kids

19:12 - What I would do if I was completely in charge of the training for a group of kids or teens

26:05 - Whether I think it’s important to help push kids to find their passions or purpose in life

29:28 - Grab “Range” here


Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Aug 26, 2019
#086: The Class Experience Scorecard
00:33:24

We’re taking a look at a theoretical scorecard I put together to judge how effectively a class is being organized and run. We cover subjects like how you set-up the room, why you coach more and talk less, & how to use music to create an exciting environment.

Show Notes:

02:01 - What the class scorecard is useful for

03:16 - Room setup

07:01 - Minimize transitions

08:46 - Clock management

11:30 - Coach more, talk less

13:43 - Warm them up like you warm up

15:45 - Move together

17:04 - Kung fu from space

18:44 - Consistency is king

20:43 - Coach to the average

23:04 - Perform

26:46 - Give them the best hour of their day

28:13 - How to best implement these ideas into everyday class

30:28 - How much this list is gym-wide vs coach-specific


On Social

Ben: Instagram

Patrick: Instagram

Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Aug 19, 2019
#085: The 10 Components of Fitness
00:25:23

We’re going over the ten general physical skills that we’re trying to maximize in the gym, the sports that test them best, and whether I think practicing is more difficult than training.

Show Notes:

02:33 - Dan’s mnemonic devices to remember the 10 general physical skills

04:41 - The difference between training and practice

11:42 - My strengths and weaknesses when I first came into CrossFit

12:45 - The sports that best test the 10 components

16:16 - The value of sport-specific training

19:14 - Why you want to build a strong base to improve performance

22:56 - Whether I think training or practice is more challenging


Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

On Social

Ben: Instagram

Patrick: Instagram

Dan: Instagram

Aug 12, 2019
#084: Two Minute Drill #8, w EC Syncowski
00:30:13

EC is back to tackle some listener questions. We talk about supplementation for average CrossFitters, what a healthy diet looks like for kids, and whether gut microbiome tests are worth doing.

Questions Answered:


03:00 - How long do you stick to a specific nutrition plan before knowing if you need to change?

04:10 - What is better when you’ve failed to prepare: Not to eat or eat unhealthy?

05:21 - What gut microbiome tests are worth doing?

09:08 - What is the FODMAP diet & should I do it?

10:06 - Do you find more value in University taught nutrition as opposed to certifications like Precision Nutrition?

13:04 - Of all the diet trends out there, is there one you can stand by?

15:07 - My 3-year-old struggles to eat healthily, any recommendations?

17:05 - Top supplements for an average CrossFitter?

18:04 - Does the amount of recommended carbs differ between men & women?

19:08 - How do eating needs change when going through menopause?

20:10 - Are turmeric or other anti-inflammatory foods worth paying attention to?

22:15 - Are there foods that are good for adults that aren’t good for kids?

23:20 - Food for active teenager?

24:07 - Ideal nutrition for breastfeeding moms who do CrossFit?

25:51 - What is functional medicine?

You can learn more about EC and the work she’s doing here.


Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

On Social:

Ben: Instagram

Patrick: Instagram

EC: Instagram

Aug 05, 2019
#083: The Origins of NOBULL
00:48:54

We’ve got the co-founder of NOBULL, Marcus Wilson, on to talk about how to spot the right people to work with, why NOBULL had to build a brand before they had products to sell, and how it was that they had the confidence to go up against the big guns in the footwear and apparel business.

Show Notes:

04:35 - Marcus’s background before NOBULL

06:00 - How Marcus & I started working together

09:10 - The three-headed monster of excellence

14:56 - How we think about building strong teams

19:20 - When Marcus decided that it was time to pursue footwear and apparel

23:16 - How I knew I made the right decision to partner with Marcus and Michael

25:37 - Why NOBULL had to build a brand before they had product to sell

35:03 - Why they were confident they could go up against Reebok and Nike

38:14 - Recognizing that product spec isn’t enough

46:23 - The big things Marcus has learned along the way


Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

On Social

Ben: Instagram

Patrick: Instagram

Marcus: Instagram

Jul 29, 2019
#082: How to Start CrossFit By Yourself
00:35:24

We’re discussing how I would advise different kinds of people who want to start CrossFit but who are unable or unwilling to go to an affiliate.

Show Notes:

02:36 - Advice to the de-conditioned individual

09:27 - More on CompTrain Class here

12:34 - Advice to the globo gym member

13:00 - More on the Teardrop here

19:20 - Advice to the parent of a teenage athlete

21:10 - Grab “Range” here

34:55 - Grab “Atomic Habits” here


Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

On Social:

Ben: Instagram

Patrick: Instagram

Jul 22, 2019
#081: Leaderboarding in Real Life
00:37:49

We’re talking about the dangers of comparing ourselves to others, the role education has in setting us up to chase the wrong things, and how we can learn from our peers without letting their lives dictate our own pursuits.

Show Notes:

02:38 - Leaderboarding as it relates to my Games athletes

12:55 - How much the practice can be translated for real life

19:38 - Discussing some of the reasons I went into finance before fitness

22:26 - Why some folks fall for the traps of money/fame/“success”

30:30 - Is there a positive side of leader boarding?

37:06 - Simon Sinek has a new book coming out on infinite vs finite games


Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

On Social

Ben: Instagram

Patrick: Instagram

Jul 15, 2019
#080: Building a Stronger Brand
01:07:27

We’re diving deep into marketing, branding, and advertising. We cover topics like the marketing hourglass, why advertising doesn’t work for CrossFit affiliates, creating talk triggers, and understanding your three uniques.

Show Notes:

01:47 - A recap of the Theoretical Development of a Business (Full ep here)

05:12 - Patrick’s definition of marketing

07:15 - The marketing hourglass

09:01 - Ben’s definition of marketing

12:13 - Our private school episode here

12:40 - Where and why I started thinking about marketing as it related to CFNE

19:21 - Why advertising doesn’t work well for affiliates

23:56 - What globo gyms are hoping for

26:26 - The leaderboard as an example of branding

30:25 - The interplay between trust and marketing

32:10 - Talking about CrossFit affiliate’s websites

36:40 - Talk triggers

43:56 - Figuring our your 3 Uniques

45:32 - Solving layers of your customer’s problems

51:50 - Thinking about your target market

57:06 - Talking about NoBull

01:02:45 - Is CFNE’s marketing going to change with all the changes at CFHQ?

01:05:46 - Read the CDBaby email here


Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

On Social:

Ben: Instagram

Patrick: Instagram

Jul 08, 2019
#079: Two Minute Drill, #7
00:40:06

We’re answering more of your questions, covering topics from how to deal with doubt midway through a workout to what advice I’d give leaders who are tasked with motivating reluctant people.

Show Notes:

01:25 - Find Patrick on IG here

01:57 - For folks who have irregular work schedules (nurses, fire, EMT, mil, etc), who can’t or don’t want to quit, what should they be thinking about in order to optimize health & fitness as best they can?

05:34 - How do you get rid of self-doubt in the middle of a workout?

06:50 - How long do you suggest someone do CrossFit before they enter a competition?

08:31 - Brene Brown’s Netflix Special

08:42 - How do you respond when somebody is attacking your character?

11:14 - How do you develop a rapport with high performers?

13:44 - What’s the proudest you’ve been of one of your athletes while at the Games, & why?

14:06 - Cole’s event at Rogue Invitational

17:07 - Do you ever eat cake?

17:37 - Can clients differentiate between professional CF trainers & “cheerleaders”?

18:59 - I find it extremely difficult to rest. I just... hate it. I know it’s part of the process but I feel this huge wave of guilt when I take a rest day.

20:00 - How do you convince some to “chase excellence” the way you have?

22:59 - What advice do you have for people in leadership positions who are trying to lead reluctant people?

24:47 - I’ve been doing CF for years, but whenever I eat clean (aka strict), I lose weight & I stop making progress in the gym. What am I not doing right?

27:17 - Should anybody be getting wild card spots to the CF Games?

30:58 - Can you talk about rhabdo as it relates to CF - do you see it often & how do you make sure that members in the gym aren’t risking getting it.

35:20 - Have you found any use to tracking heart rate during workouts? Why do places like Orangetheory put so much emphasis on it?


Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

On Social

Ben: Instagram

Patrick: Instagram

Jul 01, 2019
#078: 25 Questions for E.C. Synkowski
00:24:06

E.C. Syncowski of OptimizeME Nutrition is back for a round of rapid-fire questions. We get her thoughts on everything from probiotics, dairy, and bacon, to bread, powdered greens, and alcohol.

Show Notes:

01:38 - More about EC & OptimizeME Nutrition here

02:39 - If people only did one thing to improve their nutrition, what’s that one thing?

03:00 - Is getting bloodwork done important?

03:42 - What is cholesterol and does it matter?

05:13 - What about saturated fat?

05:39 - Fish oil?

06:20 - BCAAs?

06:53 - Amino acids?

07:34 - Probiotics?

08:18 - Fermented foods?

09:23 - Prebiotics?

10:07 - Pre/Post WOD supplements or real food instead?

11:18 - Intermittent Fasting?

11:48 - Do we need animal protein?

12:43 - What do you recommend for high-quality, plant-based protein?

13:07 - Powered greens?

14:17 - Foods that have a “processed” version or the whole food (sweet potato vs sweet potato chips; mango vs dried mango)?

15:41 - Dairy?

16:08 - Low fat, skim, or whole milk?

17:45 - Alcohol?

19:05 - Juicing?

19:54 - Bacon?

20:45 - Bread?

21:14 - What she recommends for people who don’t want to measure at all?

22:13 - What about cheat meals/cheat days?


Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Web | Instagram | Facebook

Jun 24, 2019
#077: Comparing Solo & Group Training
00:47:29

We’re talking about what type of athletes thrive in a one-on-one environment, the differences between progressions and periodization in your programming, and whether I think coaches should specialize in either group or individual training.

Show Notes:

03:19 - How CrossFit.com programming needs to be adapted for the affiliate environment

08:29 - Whether I think the ideal training environment for everybody is individualized

13:00 - What people who criticize group training don’t account for

16:46 - What a blended approach to fitness looks like

24:19 - The difference between progression and periodization

29:09 - Is CrossFit periodized?

31:39 - What kind of athlete is right for solo training

33:35 - Whether I think some coaches are a better fit for individual or group training

39:15 - Does it make sense for a CrossFit coach to specialize in one-on-one or class?

41:31 - How CFNE handles one-on-one training sessions

44:20 - Should recovery be programming like workouts are?


Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Web | Instagram | Facebook

Jun 17, 2019
#076: 14 Ways to Recover Better
00:51:22

We're talking about a bunch of ways to recover from our workouts better, from simple foam rolling to electric stimulation and float tanks.

Show Notes:

01:44 - Our Top Trend episode here

02:32 - The main differences in the 5 Factors between competitive and non-competitive athletes

08:19 - Whether I think the best athletes are the best at recovery or not

12:54 - Lacrosse balls and foam rolling

14:09 - Active recovery

16:59 - When to know if soreness requires active recovery

18:57 - Total rest

20:55 - Stretching

24:05 - Normatec

26:56 - Electric stimulation

28:04 - Cold showers/cold immersion

28:17 - Learn more about Wim Hoff here

31:40 - Saunas

32:47 - Sleep

33:16 - Our episode of Sleep here

34:16 - Nutrition

36:39 - Float tanks

39:38 - ART and body work

42:57 - Creams, advil, anti-inflammatories

45:43 - Meditation
49:23 - Where I think the line is between the needs of a professional and an amateur athlete


Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Web | Instagram | Facebook

Jun 10, 2019
#075: Scaling Culture at CrossFit TILT
00:37:53

We’ve got Max Isaak in to talk about what we’re doing at CrossFit TILT, how I think about scaling culture across multiple gyms, and the distinction between being a leader and a business owner.

Show Notes:

01:30 - What is CrossFit TILT?

02:28 - What made me say yes to TILT when I’d always said no to these kinds of opportunities

05:17 - How Max pitched TILT to me

08:30 - Why I didn’t think culture was scalable

10:50 - Whether I think Max is a great leader because of nature or effort

19:40 - The difference between a leader and a business owner

22:18 - Why I think businesses need to start with culture

24:00 - How TILT is developing their culture

25:23 - How TILT is running 3 gyms with just 7 coaches

28:15 - How TILT is developing coaches

33:17 - The role of apprenticeships and mentors


Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Web | Instagram | Facebook

Jun 03, 2019
#074: Win or Learn
00:32:39

We’re talking about failing, the difference between pain and suffering, and why I think the ability to learn from our failures is a skill everybody should learn to cultivate.

Show Notes:

02:16 - Talking about my own failures in life and work

09:03 - What I do when I lose sight of this attitude toward failure

12:02 - The difference between pain and suffering

13:02 - How much I think real life mirrors sports

17:50 - Grab “Solve for Happy” here

20:01 - Whether I think having this mindset is a skill or a natural trait

23:44 - Grab “Thanks for the Feedback” here

25:56 - How I approach new opportunities or experiences

30:43 - Watch the Fear episode here


Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Web | Instagram | Facebook

May 31, 2019
#073: Two Minute Drill #6
00:22:22

We're tackling some more of your questions this week, including the food I'd recommend you eat before a workout, what I'd do differently if I was starting CFNE today, and my tips on overcoming performance anxiety.


Questions Answered:

02:03 - What do you think athletes will be able to do in 10 or 20 years?

04:50 - How do you get more clients to take nutrition seriously?

05:45 - Do you think it’s a disservice to members to have a competition class?

06:33 - What are your 5 & 10 year goals, personally & professionally?

08:47 - Any tips on public speaking?

09:23 - Do you have any thoughts on CF for first responders vs for general health?

10:12 - Ideal body fat % for male & female CF athletes?

11:38 - What’s the best way to recover from muscle soreness from a workout?

12:26 - Any tips on performance anxiety?

13:34 - How many classes can you coach alone without hiring additional coaches?

15:37 - Best food to eat before doing a CrossFit workout?

16:17 - What is the biggest challenge in coaching a Games-level athlete.

17:26 - If you could start CFNE differently, what would you do?

18:09 - Is coconut water is a good choice for an electrolyte fuel?

18:41 - Does CrossFit help health issues like a “bad back” & “bad knees”, or are folks forever limited?


Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Web | Instagram | Facebook

May 20, 2019
#072: Optimize Your Nutrition, w/ EC Synkowski
00:55:09

We’ve got EC Syncowski of OptimizeMe Nutrition in to talk about the fundamentals of a good diet, the 800g Challenge, and whether it’s more important to focus on the quality or the quantity of our food.


Show Notes:

05:13 - Learn more about OptimizeMe Nutrition here

07:42 - What’s the one thing we should all be focused on in our diet?

09:52 - Whether quantity is more or less important than quality

11:03 - Where our understanding of nutritional science comes from

14:15 - What is the 800g Challenge?

18:29 - Whether EC is advocating for a plant-based diet or not

20:06 - Why the 800g Challenge doesn’t distinguish between fruits and vegetables

22:28 - Are elimination diets ever helpful?

24:32 - EC’s thoughts on the value and necessary of “boredom”

25:29 - The fundamentals of a good diet

27:36 - Talking about Intermittent Fasting

29:31 - Talking about gut health

33:11 - The role of fiber

34:36 - What is inflammation?

37:12 - Talking about kept

40:26 - What it means to be insulin resistant

43:14 - Can keto cause a nutrient deficiency?

44:52 - What EC would prescribe for somebody who need to lose a lot of weight

47:41 - Our Top Trends episode

48:12 - Why EC thinks people are always looking for the next diet to try

51:39 - How to stay on track with our diets

54:43 - Follow EC on Insta


Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Web | Instagram | Facebook

May 13, 2019
#071: The Theoretical Development of a Business
01:07:18

We’re walking through the framework I’ve developed for building CrossFit New England, which has five areas of focus: Culture, Product, Marketing, Management, and Systems.


Show Notes:

02:41 - Culture

12:15 - The value of core values

17:31 - More on Patrick Lencioni

17:39 - More on Gino Wickman

20:58 - Product

24:26 - How CFNE starts a workout

29:02 - What our product is “Coaching CrossFit”

32:30 - The difference between a service and product

34:43 - Marketing

36:31 - The marketing hourglass

46:06 - Management

46:47 - Episode on Leadership here

50:49 - CVS

54:01 - The Eisenhower Matrix

58:59 - Systems

01:03:14 - Why you should become a critic of businesses you frequent


Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Web | Instagram | Facebook

May 06, 2019
#070: Top Trends Inside the CrossFit Community
00:58:34

We’re exploring some of the common trends we’ve seen come and (sometimes) go within CrossFit over the years, including the Zone Diet, post-workout chocolate milk, and subscriptions to mobility programming.

//

Show Notes:

02:35 - What I look for when assessing a diet or nutrition plan

03:26 - The Zone Diet

06:59 - The Paleo Diet

10:11 - Eating Macros

12:35 - Flexible Eating

13:26 - Keto

16:54 - Intermittent Fasting

20:39 - The Carnivore Diet

22:28 - CBD Oil

23:15 - Post workout food vs protein shake

26:42 - Bulletproof Coffee

28:29 - Fish Oil

31:54 - Strength-biased programming

35:05 - Mobility Subscriptions

37:11 - Learn more about Wim Hoff here

37:40 - What I look for when assessing a fitness or movement program

41:27 - Ice Baths and Saunas

45:37 - CrossFit SME Certs

48:26 - POSE Method

50:54 - Accessory Work

51:53 - Learn more about Westside Barbell here

52:25 - See what Nordic Curls are here

53:18 - Online Programming

53:58 - More on CompTrain here

57:03 - CrossFit


Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Web | Instagram | Facebook

Apr 29, 2019
#069: Embrace the Chase
00:37:11

Show Notes:

01:31 - Where I start when I start thinking about chasing excellence

03:46 - Trailer to 7 Days Out here

06:20 - More about Stephen Covey here

06:48 - Putting first things first at CFNE

08:16 - More about finite & infinite games here

09:19 - Putting first things first in my personal life

11:56 - Whether I’m focused on the “chasing” or the “excellence”

13:20 - More on the Excellence Continuum here

17:25 - How to start making the chase more important

22:20 - Why “success” is such an attractive illusion

24:33 - Parenting with an eye toward the chase

30:49 - More on Peter Drucker here


Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Web | Instagram | Facebook

Apr 22, 2019
#068: The Changing Landscape of CrossFit
00:50:14

Show Notes:

04:33 - Why CrossFit had to start with elite fitness

08:42 - My thoughts on whether these changes were the most logical ones for CrossFit HQ

12:52 - The first thing I thought about when I heard about the changes

14:03 - Should they be called the CrossFit Games still?

16:15 - My take now that we’ve been through some events and the Open

25:20 - The artificial funnel CFHQ put in place by determining how many athletes from each Region was allowed in

27:58 - What happens when CFHQ doesn’t own the media anymore

36:00 - Why affiliates should be excited

38:14 - How the changes have forced us to change our training methods

41:26 - My thoughts on whether different kinds of athletes will make it now

43:30 - Playing the game of qualifying

47:31 - Jeff Cain OpEd

48:00 - Why the new Games is closer to the philosophy of CrossFit


Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Web | Instagram | Facebook

Apr 15, 2019
#067: Danger Foods
00:39:09

Show Notes:

03:26 - The importance of understanding carbs

05:22 - Defining carbohydrates

06:47 - Why all calories aren’t equal

09:30 - Yogurt

10:20 - Wheat bread

11:08 - Jimmy Kimmel clip

12:17 - Organic foods

13:21 - Smoothies

15:23 - Juice cleanses

16:08 - Dried fruit

18:52 - Iced tea

20:03 - Energy and sports drinks

21:06 - Coffee drinks

21:43 - Wraps

22:33 - Rice

23:45 - Sauces and dressings

25:05 - Protein bars

26:42 - Here’s a list of words used that all mean sugar

27:51 - Day of eating comparison

30:40 - Quick definition of low carb, super low carb, & keto

36:39 - Carb timing around workouts


Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Web | Instagram | Facebook

Apr 08, 2019
#066: Two Minute Drill, #5
00:28:59

Show Notes:

02:01 - How do you recommend somebody program workouts for seniors?

03:43 - Best app or system to use to start counting macros?

03:53 - More on MyFitnessPal here

03:58 - Does it make sense to focus on consistency over intensity for longevity?

05:47 - What role does Intensity play in training seniors?

06:35 - Could you explain tapering before a competition vs just taking a few lighter days beforehand?

07:54 - What is active recovery & how do I do it?

11:22 - How do I break through that mental barrier of the last 2 minutes of struggle in a workout?

12:28 - What would you do to stay focused on your health & fitness when your partner is not that into it?

15:24 - How do you differentiate complaining from “stating facts & feelings”?

16:38 - Ideas for growing a CrossFit gym in a more rural area?

18:22 - What’s the best piece of leadership advice you ever got?

20:34 - How did you balance your life while coaching maybe 85 to 90% of the classes 5-6 times a week?

23:04 - Do you use Groupon or anything similar at CFNE?

24:21 - Have you ever considered a vegan diet?

25:24 - More on the Vegetarian Myth

28:34 - What’s the most recent great book you’ve read?

28:39 - More on Atomic Habits


Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Web | Instagram | Facebook

Apr 01, 2019
#065: Prioritizing the 5 Factors, w/ Katrin Davidsdottir
00:43:36

Show Notes:

01:41 - Overview of the 5 Factors

06:09 - Katrin’s number one priority

10:42 - More about James Clear’s book here

12:27 - What a normal day looks like for Katrin

14:03 - More about The Daily Stoic

15:45 - What a normal day looks like for me

17:38 - Grab some Paleo Power Meals here

21:26 - Which factors are easy, which are hard for Katrin

25:41 - How I work with my athletes as it relates to the 5 Factors

26:22 - The difference between health and performance

29:37 - Hacks, tips, tricks for optimizing the 5 Factors

39:14 - Champion’s Mindset by Jim Afremow

39:27 - Chop Wood, Carry Water

39:49 - More about John Wooden


Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Web | Instagram | Facebook

Mar 25, 2019
#064: Responding to Training Setbacks
00:33:33

Show Notes:

02:47 - My general take on injuries inside a CrossFit affiliate

05:57 - How to minimize the chances of injuries occurring

09:06 - How CFNE works to mitigate against injuries from popping up among our membership

15:18 - Brent Fikowski and turning obstacles into opportunities

18:27 - What training around an injury looks like

24:29 - How to modify workouts without overuse or boredom

29:17 - Dealing with shoulder injuries


Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Web | Instagram | Facebook

Mar 18, 2019
#063: 10 Principles of Connection
00:22:11

Show Notes:

01:13 - Overview of the Five Factors

03: 51 - TED Talk on the Harvard study

04:00 - Principle 1: Take responsibility & give credit

04:50 - Principle 2: Recognize that small things are big things

06:15 - Principle 3: Seek to understand

06:57 - Learn more about Brene Brown here

08:21 - Principle 4: Resist the urge to judge & criticize

10:00 - Principle 5: Make them feel important

12:43 - Principle 6: Never gossip, break promises, or one-up

14:42 - Principle 7: Ask interesting questions

16:45 - Principle 8: Listen completely & sincerely

18:07 - Learn more about Chris Voss here

18:58 - Principle 9: Compliment without hesitation

19:54 - Principle 10: Lead with tough love & kind truths


Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Web | Instagram | Facebook

Mar 11, 2019
#062: Two Minute Drill, #4
00:42:50

This episode is brought to you by NOBULL.

Show Notes:

02:36 - Is heavy weightlifting or high-level gymnastics more important for every day CrossFitters?

04:25 - I have 4kg to lose - better to do a strict calorie deficit or focus on balanced macros?

06:45 - At an older age (say 50), where would you suggest somebody start to if they want to work on mobility?

09:29 - How important are rest days? Should I listen to my body or do it every Thursday/Sunday?

11:23 - How do you measure volume in Games athletes’ programming? Barbell volume, conditioning volume, etc.

14:18 - What’s your opinion on training so much (or so hard) you get sick?

17:28 - How can you differentiate an activity that you really enjoy from one that “sets you on fire”?

22:56 - Do you have any advice for someone transitioning from six-figure high comfort job to coaching/business owner?

27:01 - Is the rower or C2 Bike better in a class setting?

29:56 - What is your snatch PR?

30:34 - How do you handle negative opinions on social media?

33:25 - When was the last time you had to slap the complaint bracelet?

37:37 - Does traditional bodybuilding have a role in CF training?

40:02 - As an athlete, should I split up my strength & endurance training during the day?


Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Web | Instagram | Facebook

Mar 04, 2019
#061: How I Think About Coaching
01:02:50

This episode is brought to you by NOBULL.

Show Notes:

02:56 - My big picture thoughts on what it means to be a coach

09:52 - The changes that need to be made when you are coaching coaches

17:15 - On earning & building trust

30:40 - Talking about creating a common language with your team

41:44 - How to tactfully handle deviations from your standards

48:00 - Breaking down the skills of coaching


Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Web | Instagram | Facebook

Feb 25, 2019
#060: Building Stronger Nutritional Strategies
00:42:38

This episode is brought to you by Fuel for Fire.

Show Notes:

03:00 - How to bridge the gap between knowing and doing

04:48 - Why we need to be thinking about our routines

08:15 - Strategies for the home

19:55 - Strategies for the office

31:42 - Strategies for eating out

37:18 - Strategies for dealing with peer pressure


Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Web | Instagram | Facebook

Feb 18, 2019
#059: Running Your Gym Like a Private School
00:31:56

This episode is brought to you by Functional Branding.

Show Notes:

04:42 - Whether I think all gyms should be run like a private school.

12:24 - The three things that I think can guarantee a members' success in our gym.

19:58 - How we talk to new members about our process.

26:21 - Talking about how successful the CFNE Way has been about 18 months in.

27:05 - Why churn rate is more important than retention rate.

//

Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Web: http://www.benbergeron.com/

Instagram: https://www.instagram.com/benbergeron/

Facebook: https://www.facebook.com/coachbenbergeron/

Feb 11, 2019
#058: Embracing Vulnerability, with Heather Bergeron
00:37:18

This episode is brought to you by NoBULL. You can learn more about them & sign up for early access to new products here: https://nobullproject.com/chasing

//

Show Notes

04:52 - Watch all the Europe vids here [ https://www.youtube.com/watch?v=8q1nuuAgjQc&list=PLOp5sGdkTCcW3AFbNshV9gVo54BZqxxNb ]

06:39 - Read Heather's blog [ http://hbunfiltered.com/ ]

28:07 - Watch the trailer to I Am Not Your Guru here [ https://youtu.be/HUHMZf3qwsQ ]

//

Subscribe on Apple Podcasts: http://apple.co/2lCdeWb

Subscribe on Google Podcasts: http://tiny.cc/mcvx2y

Subscribe on Spotify: https://tinyurl.com/yamjhwl8

Grab the book: http://amzn.to/2vSjU4q

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Web: http://www.benbergeron.com/

Instagram: https://www.instagram.com/benbergeron/

Facebook: https://www.facebook.com/coachbenbergeron/

Feb 04, 2019
#057: Two Minute Drill, #3
00:34:53

Questions Answered:

02:27 -What percentage body fat would you recommend for somebody who just wants to be healthy?

04:42 - Any advice for a first-time parent who wants to maintain a consistent training schedule?

06:02 - What tips do you have for nutrition & time management for high schooler wanting to compete?

08:13 - Do think it’s possible for an athlete to be “qualifier ready” & still hold a full-time job?

08:25 - Having an unlimited budget, what are the 5 most important things a competitive athlete should do?

10:40 - Any advice for 20-year-olds about to graduate from college.

12:07 - Is fear a good motivator for change?

14:24 - Best advice on balancing a full-time school, a job, & full-time training without burning out?

16:07 - Best course or certification that impacted you as an owner or coach? Any outside the standard CrossFit levels?

21:53 - How do you change the mindset of your athletes in class - for example, if they’re being too cocky & not scaling.

23:46 - When an athlete feels like they’ve plateaued, what steps do you take to work around the frustrations?

26:04 - What were your biggest failures that helped you grow in business & as an individual?

27:35 - If you had to start over as it relates to coaching elite athletes, what would you do to get to the top again?

29:50 - In the past 3-5 years, what new product, habit, or routine has made the biggest impact?

//

Subscribe on Apple Podcasts: http://apple.co/2lCdeWb

Subscribe on Google Play: https://goo.gl/VPYj3G

Grab the book: http://amzn.to/2vSjU4q

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Web: http://www.benbergeron.com/

Instagram: https://www.instagram.com/benbergeron/

Facebook: https://www.facebook.com/coachbenbergeron/

Jan 28, 2019
#056: Taking Small Steps Toward Big Goals, with Katrin Davidsdottir
00:42:05

Show Notes

01:34 - Katrin tells the story of how we started working together

09:37 - When & how we started making bigger goals for Katrin

18:19 - Katrin talks about her transition from an immature athlete to a mature one

20:44 - Michael Johnson's book, Gold Rush [ https://amzn.to/2T5MZVR ]

22:25 - Grab The Champion's Mind here [ https://amzn.to/2W2PtGy ]

24:07 - Talking about what I do to keep Katrin focused on our goals

29:03 - How, when, & where we start planning out a year's training goals

33:46 - How Katrin & I make sure our training goals are aligned

37:46 - Talking about whether feedback goes both ways between Katrin & I

38:45 - How we think about making adjustments as the year goes on

//

Subscribe on Apple Podcasts: http://apple.co/2lCdeWb

Subscribe on Google Play: https://goo.gl/VPYj3G

Subscribe on Spotify: https://tinyurl.com/yamjhwl8

Grab the book: http://amzn.to/2vSjU4q

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Web: http://www.benbergeron.com/

Instagram: https://www.instagram.com/benbergeron/

Facebook: https://www.facebook.com/coachbenbergeron/

Jan 21, 2019
#055: Defining & Pursuing Balance
00:28:53

Show Notes

01:20 - Bezos interview here [ https://www.businessinsider.com/jeff-bezos-interview-axel-springer-ceo-amazon-trump-blue-origin-family-regulation-washington-post-2018-4 ]
04:19 - The different areas of life worth balancing

12:20 - A juggling analogy

22:16 - Kobe Bryant + Nick Saban chat [ https://vimeo.com/285562124 ]

//

Subscribe on Apple Podcasts: http://apple.co/2lCdeWb

Subscribe on Google Play: https://goo.gl/VPYj3G

Grab the book: http://amzn.to/2vSjU4q

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Web: http://www.benbergeron.com/

Instagram: https://www.instagram.com/benbergeron/

Facebook: https://www.facebook.com/coachbenbergeron/

Jan 14, 2019
#054: Starting a Career in CrossFit
00:45:40

Show Notes

01:38 - What life was like before fitness became my career

05:56 - My transition from being a trainer to being a strength & conditioning coach

07:48 - Thoughts on my success as a coach at an elite private school

09:31 - My credentials at the time

11:10 - Whether I think the journey I took could be replicated today

15:00 - My advice to mentors

16:37 - How to get the most out of your first year interning in a gym

20:53 - My transition from coach to entrepreneur

25:04 - What to do after spending time learning inside another gym

30:38 - How to know if you should open a gym, or support somebody who does

33:19 - How many members I think you should have before you open your gym

35:59 - What to think about after you open your doors

41:55 - My biggest ah-ha moment from early on in the journey

//

Subscribe on Apple Podcasts: http://apple.co/2lCdeWb

Subscribe on Google Play: https://goo.gl/VPYj3G

Watch on YouTube: https://youtu.be/6VmUfix1kGg

Grab the book: http://amzn.to/2vSjU4q

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Web: http://www.benbergeron.com/

Instagram: https://www.instagram.com/benbergeron/

Facebook: https://www.facebook.com/coachbenbergeron/

Jan 07, 2019
#053: 10 Principles for Better Sleep
00:33:36

Show Notes

01:15 - An overview of our Five Factors of Health

04:12 - Whether I think there’s been a cultural shift in our attitude toward sleep

10:00 - “Why We Sleep” [ https://amzn.to/2QZ8SIF ]

10:33 - Principle 1: Create a nightly routine

14:30 - Principle 2: No caffeine after noon

16:55 - Principle 3: Limit liquids two hours prior to falling asleep

17:40 - Principle 4: Turn off all screens an hour before lights out

19:09 - Talking about how good I am at keeping the phone away at night

20:04 - Principle 5: Bring room temperature down to 62° - 68°

20:27 - ChiliPad [ https://www.chilitechnology.com ]

20:53 - Principle 6: Lights out by 10pm

22:40 - Principle 7: Seek complete darkness & silence

26:20 - Principle 8: Wake up without an alarm, if possible

28:02 - Principle 9: Spend money on a good mattress, pillow, & blankets

28:59 - Gravity Blankets [ https://gravityblankets.com ]

30:20 - Principle 10: Track the quality & quantity of your sleep

31:38 - Whoop [ https://www.whoop.com/ ]

Subscribe on Apple Podcasts: http://apple.co/2lCdeWb

Subscribe on Google Play: https://goo.gl/VPYj3G

Grab the book: http://amzn.to/2vSjU4q

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Web: http://www.benbergeron.com/

Instagram: https://www.instagram.com/benbergeron/

Facebook: https://www.facebook.com/coachbenbergeron/

Dec 17, 2018
#052: A Masters Athlete's Guide to Competing
00:30:47

Show Notes

01:45 - The biggest differences between Masters athletes & everybody else

09:08 - Where I think Masters athletes should focus

12:19 - My thoughts on whether there are any movements in CrossFit that Masters athletes shouldn't worry about

14:09 - How frequently I think Masters athletes should compete

17:21 - On the susceptibility of injury

21:13 - Ways to mitigate injury as a Masters athlete

25:15 - When to think about transitioning into the Master's category

26:49 - The potential downsides to taking your Masters years seriously

Subscribe on Apple Podcasts: http://apple.co/2lCdeWb

Subscribe on Google Play: https://goo.gl/VPYj3G

Grab the book: http://amzn.to/2vSjU4q

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Web: http://www.benbergeron.com/

Instagram: https://www.instagram.com/benbergeron/

Facebook: https://www.facebook.com/coachbenbergeron/

Dec 05, 2018
#051: Learning to Flip Fear Around
00:28:03

Show Notes

01:11 - How my thinking about fear has changed over the years

07:28 - The point where my understanding of fear started to change

11:43 - How to know when to listen to fear & when to move beyond it

14:56 - Moving past fear & into action

19:32 - When I started to rethink fear

19:59 - Grab Mindset here: [ https://amzn.to/2TjFewk ]

23:55 - Dealing with fear isn't something you set & forget

26:03 - Tim Ferriss's TED Talk: [ https://youtu.be/5J6jAC6XxAI ]

Subscribe on Apple Podcasts: http://apple.co/2lCdeWb

Subscribe on Google Play: https://goo.gl/VPYj3G

Grab the book: http://amzn.to/2vSjU4q

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Web: http://www.benbergeron.com/

Instagram: https://www.instagram.com/benbergeron/

Facebook: https://www.facebook.com/coachbenbergeron/

Nov 24, 2018
#050: Favorite Books, Podcasts, Films, & People
01:04:36

Resources Mentioned

08:09 - Gates of Fire [ https://amzn.to/2z8sYWX ]

09:24 - Mindset [ https://amzn.to/2TjFewk ]

09:56 - Grit [ https://amzn.to/2Q0y29f ]

10:19 - Grit TED Talk [ https://youtu.be/H14bBuluwB8 ]

10:29 - Extreme Ownership [ https://amzn.to/2qLRl8i ]

11:55 - How Champions Think [ https://amzn.to/2qRCXLu ]

12:23 - 7 Habits [ https://amzn.to/2qRHaiw ]

14:09 - The eMyth Revisited [ https://amzn.to/2PZYGPL ]

14:37 - How to Win Friends [ https://amzn.to/2Q4E8FC ]

14:54 - Principles [ https://amzn.to/2TlUZT8 ]

16:14 - Originals [ https://amzn.to/2zcS5If ]

17:10 - The Culture Code & The Talent Code [ http://danielcoyle.com/ ]

18:35 - The Hard Hat [ https://amzn.to/2DIfJjr ]

19:27 - Traction [ https://amzn.to/2qOTNL1 ]

19:32 - EOS [ https://www.eosworldwide.com/ ]

21:09 - Seth's Blog [ https://www.sethgodin.com/ ]

21:15 - Akimbo Podcast [ https://www.akimbo.me/ ]

21:20 - AltMBA [ https://altmba.com/ ]

22:29 - In Defense of Food [ https://amzn.to/2ThBI5k ]

22:36 - Omnivore's Dilemma [ https://amzn.to/2DFUkYc ]

23:20 - Wired to Eat [ https://amzn.to/2zgWidI ]

24:06 - Power of Habit [ https://amzn.to/2Tk7bUL ]

31:28 - Impossible to Inevitable [ https://amzn.to/2PvEnKx ]

32:26 - Endure [ https://amzn.to/2ThBSJY ]

32:58 - Alex Hutchinson on Starrett podcast [ https://www.mobilitywod.com/mwod_podcast/s2ep7-dr-alex-hutchinson/ ]

33:41 - Daring Greatly [ https://amzn.to/2qYhIbj ]

33:53 - The Cub's Way [ https://amzn.to/2Fp03n5 ]

35:29 - Never Split the Difference [ https://amzn.to/2Tl0r8R ]

40:29 - Jiro Dreams of Sushi [ https://youtu.be/I1UDS2kgqY8 ]

42:28 - The Defiant Ones [ https://youtu.be/wP7b8xaWmG0 ]

44:04 - Meru [ https://youtu.be/1pZ1GzXPEO8 ]

44:13 - Everest [ https://youtu.be/dOHS-mxn0RQ ]

44:56 - Hard Knocks [ https://www.hbo.com/hard-knocks ]

45:05 - Behind the B's [ https://www.nhl.com/bruins/fans/behind-the-b ]

45:27 - A Football Life [ http://www.nfl.com/network/shows/a-football-life ]

46:46 - I Am Not Your Guru [ https://youtu.be/HUHMZf3qwsQ ]

46:50 - Won't You Be My Neighbor? [ https://youtu.be/FhwktRDG_aQ ]

48:24 - Fed Up [ https://youtu.be/aCUbvOwwfWM ]

48:39 - That Sugar Film [ https://youtu.be/6uaWekLrilY ]

49:13 - Minimalism [ https://youtu.be/0Co1Iptd4p4 ]

49:15 - The Magic Pill [ https://youtu.be/61GitUC_678 ]

51:08 - Impact Theory [ https://www.youtube.com/channel/UCnYMOamNKLGVlJgRUbamveA ]

52:56 - WorkLife [ https://www.ted.com/read/ted-podcasts/worklife ]

53:46 - Duct Tape Marketing [ https://www.ducttapemarketing.com/about/duct-tape-marketing-podcast/ ]

54:23 - How I Built This [ https://www.npr.org/podcasts/510313/how-i-built-this ]

55:26 - Without Fail [ https://www.gimletmedia.com/without-fail ]

56:20 - Stitcher app [ https://www.stitcher.com/ ]

57:03 - Tim Ferriss Show [ https://tim.blog/podcast/ ]

57:04 - Joe Rogan Experience [ http://podcasts.joerogan.net/ ]

58:44 - Ryan Holiday [ https://ryanholiday.net/ ]

59:23 - Chris Kresser [ https://chriskresser.com/ ]

59:31 - Unconventional Medicine [ https://amzn.to/2DItGhh ]

59:42 - Kresser on Joe Rogan [ https://youtu.be/bYOIhmZ0Osg ]

01:00:58 - The CrossFit Journal [ https://journal.crossfit.com/ ]

01:01:31 - John Wooden [ http://www.coachwooden.com/ ]

01:01:45 - Bill Belichick [ https://en.wikipedia.org/wiki/Bill_Belichick ]

01:01:59 - Brad Stevens [ https://en.wikipedia.org/wiki/Brad_Stevens ]

01:02:51 - Simon Sinek [ https://startwithwhy.com/ ]

01:03:34 - Sinek's Millenial rant [ https://www.youtube.com/watch?v=hER0Qp6QJNU ]

Subscribe on Apple Podcasts: http://apple.co/2lCdeWb

Subscribe on Google Play: https://goo.gl/VPYj3G

Grab the book: http://amzn.to/2vSjU4q

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Web: http://www.benbergeron.com/

Instagram: https://www.instagram.com/benbergeron/

Facebook: https://www.facebook.com/coachbenbergeron/

Nov 16, 2018
#049: Game Day Nutrition
00:37:07

Show Notes

01:45 - Talking about the Spartan Beast race I recently ran

03:04 - Breaking down my nutrition plan for running the Beast

11:20 - The similarities between the Spartan Beast & the CrossFit Games’ marathon row

11:58 - The challenge of being away from home for a competition

15:08 - The big differences between single day & multi-day competitions

18:21 - Why avoiding fat is important during competition

19:02 - Whether or not Keto is a good idea while competing

20:14 - How much testing is involved when it comes to competition nutrition

23:55 - Knowing whether or not small nutrition tweaks are working

26:41 - Nutrient timing

27:18 - Common mistakes I’ve seen on game day

31:05 - How to work with an athlete who isn’t sticking to the nutritional plan

Subscribe on Apple Podcasts: http://apple.co/2lCdeWb

Subscribe on Google Play: https://goo.gl/VPYj3G

Grab the book: http://amzn.to/2vSjU4q

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Web: http://www.benbergeron.com/

Instagram: https://www.instagram.com/benbergeron/

Facebook: https://www.facebook.com/coachbenbergeron/

Nov 05, 2018
#048: What it Means to be Productive
00:45:42

Show Notes

02:20 - What I think about when I think about being productive

05:25 - The Excellent Life Organizer

10:29 - Where I'd recommend you start building your own Excellent Life Organizer

17:53 - How I use my calendar

26:03 - Common time wasters

36:38 - My favorite time wasters

39:12 - Nature is Metal Instagram here [ https://www.instagram.com/natureismetal_/ ]

Subscribe on Apple Podcasts: http://apple.co/2lCdeWb

Subscribe on Google Play: https://goo.gl/VPYj3G

Grab the book: http://amzn.to/2vSjU4q

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Web: http://www.benbergeron.com/

Instagram: https://www.instagram.com/benbergeron/

Facebook: https://www.facebook.com/coachbenbergeron/

Oct 25, 2018
#047: Two Minute Drill, Take #2
00:40:40

Show Notes

01:41 - My recommendations for if you should train when feeling under the weather

03:57 - How I would respond to a young athlete who wanted to “turn pro”

06:50 - The ideal body weight for CF athletes, & how to gain weight if you need to put on some pounds

12:00 - How we’ve approached setting family-wide goals

16:28 - My thoughts on how often an athlete should go to that “dark place” in training

20:29 - Three books I think everybody should read at least once

20:46 - Grab 7 Habits here [ https://amzn.to/2pRxy6R ]

21:13 - Grab The Obstacle is the Way here [ https://amzn.to/2RRyu7S ]

21:33 - Grab Mindset here [ https://amzn.to/2yIznqz ]

21:40 - Grab Win Friends here [ https://amzn.to/2yDvOCj ]

21:51 - Grab Man’s Search for Meaning here [ https://amzn.to/2IXMc5a ]

22:00 - My thoughts on how to test for food sensitivity issues

26:58 - Should you do sweat analysis?

28:16 - Recommendations for those whose jobs have less than ideal schedules

30:10 - My morning routine

35:46 - Listen to the Daily Stoic podcast here [ https://itunes.apple.com/us/podcast/the-daily-stoic/id1430315931?mt=2 ]

36:46 - How long you need to be in a sauna to release HGH

37:42 - How I’d respond if a college student complained about not being able to eat well & do CrossFit

Subscribe on Apple Podcasts: http://apple.co/2lCdeWb

Subscribe on Google Play: https://goo.gl/VPYj3G

Grab the book: http://amzn.to/2vSjU4q

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Web: http://www.benbergeron.com/

Instagram: https://www.instagram.com/benbergeron/

Facebook: https://www.facebook.com/coachbenbergeron/

Oct 15, 2018
#046: Earning Trust & Building Teams
00:52:24

Show Notes

07:25 - Why I think it's more important to hire the right people, not necessarily the most experienced people.

10:55 - Grab The Ideal Team Player here [ https://amzn.to/2xXYLcw ]

16:15 - How much experience I think is necessary before we hire someone.

19:10 - Talking through the hiring process at CFNE.

27:25 - My best advice for how a leader can share visions & values with their team.

33:50 - Grab The Culture Code here [ https://amzn.to/2Nm3qd5 ]

36:22 - Talking the value of trust & how to earn it.

44:17 - The first thing I would do if I took over coaching a football team.

47:15 - How I would approach dealing with a team member who isn't measuring up.

Subscribe on Apple Podcasts: http://apple.co/2lCdeWb

Subscribe on Google Play: https://goo.gl/VPYj3G

Grab the book: http://amzn.to/2vSjU4q

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Web: http://www.benbergeron.com/
Instagram: https://www.instagram.com/benbergeron/
Facebook: https://www.facebook.com/coachbenbergeron/

Oct 05, 2018
#045: Don't Get Bamboozled by Big Food
00:37:24

Show Notes

02:03 - My thoughts on whether eating clean every meal is really that hard.

04:32 - And the reasons why it is.

09:20 - The weirdest thing I've ever eaten.

11:01 - A quick refresher on what I refer to as "the teardrop".

15:13 - Talking about which breakfast foods to avoid.

21:27 - Talking about which lunch foods to avoid.

26:12 - Talking about which snacks to avoid.

29:40 - Talking about which drinks to avoid.

33:53 - Some red flag ingredients to keep an eye out for.

Subscribe on Apple Podcasts: http://apple.co/2lCdeWb

Subscribe on Google Play: https://goo.gl/VPYj3G

Grab the book: http://amzn.to/2vSjU4q

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Web: http://www.benbergeron.com/

Instagram: https://www.instagram.com/benbergeron/

Facebook: https://www.facebook.com/coachbenbergeron/

Sep 25, 2018
#044: Talent, Opportunities, & Effort
00:28:30

Show Notes:

01:50 - My thoughts on whether some CrossFit Games athletes are just more talented than others.

08:53 - What I think are the first steps to take once you begin to believe that talent is a myth.

09:59 - My tactical advice on putting a growth mindset into practice.

12:01 - The benefits I've seen in shifting myself into a growth mindset from a fixed one.

17:32 - How I define the terms "deliberate" or "deep" practice.

20:51 - The relationship between "flow" & deep practice.

22:56 - How to learn to love deliberate practice.

Subscribe on Apple Podcasts: http://apple.co/2lCdeWb

Subscribe on Google Play: https://goo.gl/VPYj3G

Grab the book: http://amzn.to/2vSjU4q

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Web: http://www.benbergeron.com/

Instagram: https://www.instagram.com/benbergeron/

Facebook: https://www.facebook.com/coachbenbergeron/

Sep 11, 2018
#043: What to Do About Your Weaknesses
00:37:58

In this episode: We're talking about how to attack weaknesses in the gym, how to play to our strengths outside the gym, & how I've come to think about the areas in my own life I want to focus on improving. Show Notes: 01:54 - How I think about getting to the bottom of movement or performance issues 8:55 - Why I don't only competitive athletes should be focusing on their weaknesses 16:48 - What I think are the cross-over benefits to real life of learning how to attack weaknesses in the gym 23:14 - My thoughts on whether it ever makes sense to go hard on our weaknesses, even in lieu of strengths 28:55 - How I've come to think about & through my own areas of weakness // Subscribe on Apple Podcasts: http://apple.co/2lCdeWb Subscribe on Google Play: https://goo.gl/VPYj3G Grab the book: http://amzn.to/2vSjU4q Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential. Web: http://www.benbergeron.com/ Instagram: https://www.instagram.com/benbergeron/ Facebook: https://www.facebook.com/coachbenbergeron/

Aug 28, 2018
#042: Desert Island Health
00:32:41

In this episode: We're imposing some imaginary constraints to explore some of my health & fitness principles. Topics include which CrossFit benchmarks workouts I'd pick to repeat forever if I had to, what single meal I would eat if I had to only eat one meal for the rest of my life, & what single movement I'd choose if I could only do one. Show Notes: 01:30 - My pick for what movement in the gym I would pick if I could only do one for the rest of my life 08:00 - If I could only do 3 CrossFit benchmarks workouts, on repeat, for the rest of my life, these are the 3 I'd choose. 15:49 - My answer to which would be worse to endure: Sleeping only 4 hours a nice, every night; eating only food at the local house of pizza; or only working out twice a week. 19:00 - Some of my go-to workouts when I don't have any equipment to use 22:20 - The single meal I would eat every day, for every meal, if I had to limit myself to it. 28:00 - The people I would gather around a table to learn from, if I could pick from anybody past or present. // Subscribe on Apple Podcasts: http://apple.co/2lCdeWb Subscribe on Google Play: https://goo.gl/VPYj3G Grab the book: http://amzn.to/2vSjU4q Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential. Web: http://www.benbergeron.com/ Instagram: https://www.instagram.com/benbergeron/ Facebook: https://www.facebook.com/coachbenbergeron/

Aug 15, 2018
#041: Tips to Improve Competitive Performance
00:38:20

In this episode: We're talking about ways to be more competitive in the sport of CrossFit. Topics include how to get better at muscle-ups, tips for improving your double unders, & my best advice for athletes who don't have a coach. Show Notes: 02:06 - Quick recap of the Theoretical Development of a Champion 03:55 - My best advice for a competitor I've never seen compete or train 09:36 - Something I think too many athletes are doing in daily training 12:35 - Something I think not enough athletes are doing in their daily training 14:41 - My thoughts on elite athletes not always eating "clean" 17:37 - Tips for getting better at muscle-ups 21:01 - Tips for getting better at double-unders 22:40 - Watch Molly Metz do 10 minutes of UB double-unders here [https://youtu.be/0-PS4jK2LOI] 26:11 - How to get better at touch & go reps 29:34 - Advice on events that have a rower/Trueform/bike, etc 32:57 - What to do if you don't have a competitive coach to work with 35:06 - A sneak peak at something new from CompTrain [Subscribe on Apple Podcasts here: https://itunes.apple.com/us/podcast/the-comptrain-radio/id1420154954] // Subscribe on Apple Podcasts: http://apple.co/2lCdeWb Subscribe on Google Play: https://goo.gl/VPYj3G Grab the book: http://amzn.to/2vSjU4q Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential. Web: http://www.benbergeron.com/ Instagram: https://www.instagram.com/benbergeron/ Facebook: https://www.facebook.com/coachbenbergeron/

Aug 03, 2018
#040: Effective Parenting Tactics
00:43:55

I'm covering some of the most impactful parenting tips I've learned, including praising effort instead of talent, not keeping any junk food in the house, and why we don't let our kids quit. Show Notes: 01:33 - All Pro Dad article: https://www.allprodad.com/10-things-i-hope-my-children-remember-about-me-as-a-father 02:30 - Put your spouse first, not the kids 05:18 - Praise effort, not talent or achievement 05:56 - Grab "Grit" by Angela Duckworth here [https://amzn.to/2Lg2nP1], & "Mindset" by Carol Dweck here [https://amzn.to/2uuvHYy] 11:10 - Don't keep junk in the house 14:55 - Follow through on your promises 19:58 - Be vulnerable, but never complain 22:25 - Sympathize with them 23:51 - Grab "Never Split the Difference" by Chris Voss here [https://amzn.to/2uydid7] 27:15 - Don't let them quit 33:08 - Talk with them about money 36:47 - The importance of sleep // Subscribe on Apple Podcasts: http://apple.co/2lCdeWb Subscribe on Google Play: https://goo.gl/VPYj3G Grab the book: http://amzn.to/2vSjU4q Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential. Web: http://www.benbergeron.com/ Instagram: https://www.instagram.com/benbergeron/ Facebook: https://www.facebook.com/coachbenbergeron/

Jul 18, 2018
#039: 10 Ways to Lead from the Front in Your Gym
00:30:54

In this episode: I'm going through ten of the ways I try to lead in my affiliate, including taking our own classes, welcoming feedback, & following through on what I say. Show Notes: 01:50 - #1: Take your own classes & follow your own programming 04:53 - #2: Move well 06:25 - #3: Eat clean 10:04 - #4: Use people's names & look them in the eye 17:14 - #5: Follow through on what you say 19:46 - #6: Welcome feedback & don't be defensive 22:04 - #7: Admit when you don't know something 24:05 - #8: Be the first to arrive & the last to leave 25:38 - #9: Never complain, never whine, never make excuses 27:44 - #10: Smile // Subscribe on Apple Podcasts: apple.co/2lCdeWb Subscribe on Google Play: goo.gl/VPYj3G Grab the book: amzn.to/2vSjU4q Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential. Web: www.benbergeron.com/ Instagram: www.instagram.com/benbergeron/ Facebook: www.facebook.com/coachbenbergeron/

Jul 03, 2018
#038: Why CrossFit is Different than the CrossFit Games
00:17:53

In this episode: I'm talking about the primary differences between the CrossFit that happens in our gym & the CrossFit that happens in Madison every summer. Show Notes: 02:02 - How I've come to think about the differentiation between CrossFit and the CrossFit Games 04:05 - My Mt. Everest analogy 07:01 - Why your focus shouldn't be on intensity 08:03 - Mechanics 09:59 - Consistency 10:35 - Appropriate Intensity 13:21 - How the goals of a CrossFit gym member is different than those of a CrossFit athlete 16:09 - Where I think we'll be in 30 years. // Subscribe on Apple Podcasts: http://apple.co/2lCdeWb Subscribe on Google Play: https://goo.gl/VPYj3G Grab the book: http://amzn.to/2vSjU4q Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential. Web: http://www.benbergeron.com/ Instagram: https://www.instagram.com/benbergeron/ Facebook: https://www.facebook.com/coachbenbergeron/

Jun 20, 2018
#037: The Benefits of Negative Visualization
00:28:25

In this episode, we're talking about tactful conflict resolution, the benefits of talking through "If, Then" scenarios, & why thinking through what might go wrong is a great way to make things go right.

Jun 05, 2018
#036: 10 Habits You Should Stop Having
00:24:26

I cover 10 things we shouldn't be doing, including hitting the snooze button, watching the news, & leaving dishes in the sink.

May 22, 2018
#035: The Secret to the Good Life
00:12:38

In this short episode: I talk about the two questions you should be asking yourself consistently if you want to live a fulfilled life, and why you shouldn't always trust your feelings in pursuit of your goals. Show Notes: 00:01:55 - The first question everyone should be asking themselves 00:04:04 - The second question everyone should be asking themselves 00:04:30 - Grab Stephen Covey"s "7 Habits" [http://amzn.to/2miHUMI] & "First Things First" [https://amzn.to/2KJU9LR] 00:06:05 - Why your feelings can be misguided 00:08:00 - The role of fear // Grab the book: http://amzn.to/2vSjU4q Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential. Web: http://www.benbergeron.com/ Instagram: https://www.instagram.com/benbergeron/ Facebook: https://www.facebook.com/coachbenbergeron/

May 08, 2018
#034: Frequently Asked Nutrition Questions
00:25:31

I'm answering some of the most common nutrition questions we get at the gym, from which supplements I recommend to intermittent fasting, from hydration to how much red meat is too much. Show Notes: 00:00:50 - Watch all the CFNE Way Episodes here: https://goo.gl/u8Nfkv 00:02:22 - What sources would you recommend for a deeper dive into learning about nutrition? 00:04:30 - Grab Michael Pollan's books here: "In Defense of Food [https://amzn.to/2qOazd4], "Omnivore's Dilemma" [https://amzn.to/2qLRYPl], "Food Rules" [https://amzn.to/2HfxXLv] 00:05:15 - Robb Wolf's website: https://robbwolf.com/ 00:05:57 - Grab Robb Wolf's books here: "Paleo Solution" [https://amzn.to/2K3WZuH], "Wired to Eat" [https://amzn.to/2HB2DGt] 00:05:50 - Watch the Joe Rogan/Robb Wolf episode here: https://goo.gl/qgWcff 00:06:01 - Grab Gary Taubes's books here: "Good Calories, Bad Calories" [https://amzn.to/2F2TOjp], "Why We Get Fat" [https://amzn.to/2HOkwiH], "The Case Against Sugar" [https://amzn.to/2HG74zW] 00:06:50 - Chris Kresser's website here: https://chriskresser.com/ 00:08:06 - What supplement is overused? 00:09:02 - What supplement is underused? 00:10:24 - What is cod liver oil & why should I take it? 00:12:23 - Are veggies still good if I turn them into a shake? 00:13:36 - How much red meat is too much red meat? 00:14:37 - What is a good alternative if I can't afford grass-fed/wild caught meats? 00:16:17 - If I have a race or event coming up, should I carb load? 00:16:48 - What is intermittent fasting? 00:17:53 - How hydrated do I need to be normally? 00:20:20 - Are more, smaller meals better than fewer, larger ones? 00:22:37 - If I'm eating the amount I should, why am I still hungry?

Apr 24, 2018
#033: Assessing Health by Measuring Fitness
00:21:52

Talking about going to the doctor, why how many burpees you can do in a minute is an indication of more than just your fitness, & the difference between being a swim coach & a lifeguard.

Apr 11, 2018
#032: Breaking Down the Five Factors of Health
00:18:35

We're talking about good habits & bad, the three steps of every habit, & about taking small steps in the right direction. // You can see the poster here: https://goo.gl/hi4BhA

Mar 28, 2018
#031: A Recipe for Better Habits
00:34:12

We're talking about good habits & bad, the three steps of every habit, & about taking small steps in the right direction. // Grab "Chasing Excellence" here: http://amzn.to/2vSjU4q

Mar 07, 2018
#030: Two Minute Drill, Take 1
00:24:52

In this episode: Answering some listener questions, including the how to balance intensity & volume in training, what I'm working to improve these days, & my recommendations for athletes coming back from injury.

Feb 23, 2018
#029: Getting the Most Out of Your Training
00:31:46

We’re talking about why we put so much emphasis on recovering well, touching on nutrition, sleep, muscle work, icing versus heat, stress, & much more.

Feb 07, 2018
#028: Strengthening Your Grit Muscles
00:22:55

We're talking about resilience, a fixed mindset versus a growth mindset, & why hard work is more important than talent.

Jan 17, 2018
#027: The Development of a Champion
00:24:53

We're breaking down the theoretical development of a champion & what makes the difference between good athletes & great athletes.

Jan 02, 2018
#026: Answering the Questions from Tribe of Mentors
00:15:13

We're answering the 11 questions posed in Tim Ferriss's new book Tribe of Mentors. Subjects include the books that have influenced me the most, how caffeine is amazing in small doses, & why I don't believe in failure.

Dec 14, 2017
#025: The Value of Thinking Big
00:38:18

We're talking about how CFNE, CompTrain, Project:Elevation, & working with Elite CrossFit Games athletes are all part of the same mission.

Nov 29, 2017
#024: Fueling the CrossFit Athlete
00:28:23

We're talking about why nutrition is so important in the sport of CrossFit, ideal body fat percentages for athletes, & what supplements I recommend CrossFit athletes take.

Nov 07, 2017
#023: Maximizing Your Minutes
00:31:48

Talking about time management, putting first things first, & why it'd be great if email wasn't a thing.

Oct 24, 2017
#022: The Importance of Being Strong Enough
00:20:32

In this episode: We're talking about why athletes who want to make waves in the sport of CrossFit need to focus on getting strong enough to actually be competitive.

Oct 11, 2017
#021: W.H.O.O.P.I.E.
00:20:01

We're breaking down an acronym that can help you set better goals & achieve bigger things.

Sep 28, 2017
#020: 2017 CrossFit Games Debrief
00:34:16

We're talking about Madison, the programming, & the lessons we learned during the 2017 season

Sep 01, 2017
#019: Katrin Davidsdottir
00:47:14

In this episode: Talking with Katrin Davidsdottir about moving to the U.S. to train, surrounding yourself with the right people, & putting in 100% effort.

Aug 01, 2017
#018: Putting Character First
00:27:36

We're talking about why I always start with character, the value of spending time in silence, & what most people are missing in their training.

Jul 26, 2017
#017: Preparing for the Games
00:26:48

Talking about my month-long CrossFit Games training camp, why eliminating distractions are important, & how excellence is contagious.

Jul 11, 2017
#016: How to Train with Intention
00:27:49

We're talking about the difference between practice, training, & competition, & why you should go into every session at the gym knowing which mode you're in.

Jun 06, 2017
#015: Redefining Adversity
00:23:28

Talking about why a busted ACL can be a good thing, what Brent Fikowski, Tom Brady, & Katrin Davidsdottir have in common, & why you should focus less on what happens & more on how you respond to what happens.

May 24, 2017
#014: Simplifying Nutrition
00:26:22

We're talking about why I prefer to keep my nutritional advice simple, the value of getting blood work done, & why both quality & quantity matters.

May 03, 2017
#013: Working With Members Who Compete
00:21:57

Talking about the best ways I've found to work with my members who want to compete in CrossFit, without losing their connection to our community.

Apr 18, 2017
#012: How to Chase Happiness
00:28:02

We talk about why happiness doesn't live on the other side of achievement, gratitude, & why relationships matter more than money.

Apr 03, 2017
#011: Cole Sager
00:52:20

Cole Sager stops in to talk about growing up in a small town, his football career, & the "why" behind everything he does.

Mar 21, 2017
#010: Conditioning-Biased Programming
00:26:53

Talking about the difference between programming for competitors versus members of our affiliates, the downfalls of strength-biased programming, & why less is almost always more.

Mar 07, 2017
#009: Living Based on Core Values
00:30:58

We discuss how I think about Core Values today versus how I used to think about them, & why they're so important to think about every single day.

Feb 21, 2017
#008: Brooke Wells
00:36:17

Brooke Wells stops in during a weekend of training with Ben to talk about her background, her training, & her hopes going forward.

Feb 08, 2017
#007: Becoming a Leader
00:30:22

Talking about the different levels of leadership, the definition of trust, sincere listening, & how to build a staff of strong leaders.

Jan 24, 2017
#006: Daily Discipline
00:29:51

Talking about goal-setting, building habits, & why you want to strive to keep the chain of success going.

Jan 10, 2017
#005: The 2030 Games Champ
00:29:27

Talking about how I might guide a young athlete toward future success in the sport of CrossFit.

Dec 27, 2016
#004: Practical Ways to Boost Your Community
00:32:31

In this episode: We're talking about some of the small (but important) ways CFNE shows their members they care, touching on topics like thank-you notes, what your programming says about your priorities, & the value of giving your coaches constraints.

Dec 13, 2016
#003: Evaluating Opportunities
00:27:52

In this episode: We're chatting about how I think about opportunities, some of the reasons we decided to cancel the East Coast Championships, & why I made the decision years ago to stop being a competitive athlete.

Nov 29, 2016
#002: Maximizing Your CrossFit Open
00:28:18

In this episode: We talk about how to maximize your CrossFit Games​ Open. Topics include how to fit the events into your normal training schedule, what might be coming in 2017, & the value of leaderboarding.

Nov 15, 2016
#001: Building a Coaching Team
00:25:43

We look back to when CrossFit New England was first ready for us to build a coaching team, the mistakes we made while we figured that out, & what we look for in new coaching hires these days. Web: http://www.builtbybergeron.com/ Instagram: https://www.instagram.com/benbergeron/ Facebook: https://www.facebook.com/builtbybergeron/

Oct 26, 2016