The 4th Pull Podcast

In this episode we dive into our fitness story.  How we discovered CrossFit and what it means to us today. The episode today is a little different.  Still tons to learn and take away from our past experiences though.  JP comes from an athletic background, sailed around the world and was the first member at CrossFit Federal Hill.  He talks about his days sailing and how it relates to his fitness story today.  Back squats (of course) and how he used to be very into running. Geo started CrossFit in San Diego in 2009.  He opened his first gym in 2010- CrossFit Mission Gorge.  He tells the story of CrossFit Mission Gorge and the struggles of opening a CrossFit in 2010.  Before Reebok, Rich Froning and any coverage on ESPN.  He eventually moved back to Baltimore and opened CrossFit Federal Hill and CrossFit Cove in Columbia.   

Coach Ryan drops in to talk modifications.  How can we adjust CrossFit work outs to best suit your needs.  Are you adjusting them properly and how can that affect your overall fitness.  This is an important topic that most coaches and athletes can learn from.  Listen and enjoy!

JP takes Nicole and RJ through the steps of how to set a proper goal.  If you have something you want to accomplish and you do not know how to approach it, this episode if for you.  Goals should be something we are setting and taking time to re-evaluate.  The guidance JP provides in this episode will help tremendously.  Lets get focused and lift some heavy stuff!

Coach Matt and JP hop on to talk about Mental Toughness and how it relates to improved fitness.  Your mental game, in CrossFit specifically, can be a big deal.  You could be a competitor or just trying to get strong and faster it is still something you should be thinking about.  Listen in as Matt and JP give some tips and tricks on how to up your mental game.

Coach Eric just got back from a week at Power Monkey Camp.  A camp for adults who are looking to get better at fitness.  He was hanging with Dave Durante, Chris Hinshaw, China Cho, Dave Newman and a few other CrossFit superstars.  Listen in to hear all about this experience and how it made him a better athlete.

We are launching an open prep series to help you start getting ready for the CrossFit Open.  It is early, but it is never to early to start thinking about how you are going to take down the 5 CrossFit Open workouts.  Check out what John and Matt have to say.

Stan and his wife Jessica met at Ohio State a few years ago.  Today they run a very successful CrossFit Affiliate in Sparks MD.  Stan joins us today to talk about Outsiders CrossFit, The Charm City Throwdown and all things CrossFit. 

Coach B comes on the show to talk about how to balance work and family when you want to get your fitness on.  He has some great tips on time management, quick workouts and a few other stories on how he finds time for his fitness. 

In this epsoide Geo and JP talk about how to improve your weakness.  They each take their weakness and expose on the show.  Then the other person develops a program for them.  Tons to take away from this episode. 

Lauren Jones helps bring performance apparel to life at Under Armour.  She is also a 3 time regional athelte.  She dives into her background on clothing and also talks about competing at regionals with her team in 2010, 2011 and 2012. 

Emily Scerba- Head Coach of the Baltimore Endurance Club drops in to talk running.  We go over form, mechanics, technique and nutrition.   It is one aspect of fitness that we often do not get coaching or advice on.  We all just run.  What if you had a coach? You went over drills worked on your stride and your position all in order to improve! Find out what Emily has to say when it comes to improving your running. 

Coach Eric Reisinger comes on the show to talk all about supplements.   What he takes, why he takes it and recommendations for what others should be doing.  We debate on diet vs supplements and how to balance  both of them.  Also how it can affect your health and fitness levels. 

Our resident physical therapist at CrossFit Federal Hill come on the show to discuss all things mobility.  We talk about improving fitness through mobility, common mistakes athletes make when stretching and a few stretches that you should be doing every single day. 

Coach Allie and Coach Blair jump on to talk about a few issues that ladies face when jumping into CrossFit.  How to overcome intimidation and why being afraid of bulking up is just such BS.  

Matt and JP sit down and talk about the community aspect of CrossFit and Fitness. Learn how community is developed and what we do as owners and coaches to cultivate community. 

JP, Geo, Matt and Eric debate the best ways to get better at CrossFit for GPP and CrossFit for sport. 

JP and Geo discuss goal setting, newbies in CrossFit, and how to get results.