Complete Physical Performance

In this episode, Gary & Jonathan go over the fitness trends that happened in 2017 and what's coming in 2018 WARNING:  The two of them have their own special way of getting this information across.  It isn't for young ears.  We'll try our best to keep it clean! If you want your question answered on our show, e-mail us at coachg@crossfitpredators.com    Links from Episode: CrossFit Predators 10 Food Rules You Should Follow Promises Recovery - Our nonprofit organization helping drug & alcohol addicts through health & wellness practices.

In this episode, Gary & Jonathan discuss Michael Pollan's "10 Food Rules You Should Follow," and how these rules can help people during the holiday season. WARNING:  The two of them have their own special way of getting this information across.  It isn't for young ears.  We'll try our best to keep it clean! If you want your question answered on our show, e-mail us at coachg@crossfitpredators.com    Links from Episode: CrossFit Predators 10 Food Rules You Should Follow Promises Recovery - Our nonprofit organization helping drug & alcohol addicts through health & wellness practices.

In this episode, Gary & Jonathan discuss the science behind why athletes and gym members should fight through the more challenging movements in their workout (while still performing the movements with proper technique). WARNING:  The two of them have their own special way of getting this information across.  It isn't for young ears.  We'll try our best to keep it clean! If you want your question answered on our show, e-mail us at coachg@crossfitpredators.com    Links from Episode: CrossFit Predators Promises Recovery - Our nonprofit organization helping drug & alcohol addicts through health & wellness practices.

In this episode, Gary & Jonathan work through some technical difficulties while talking about holiday workout survival, as well as updates on some programs coming soon to CrossFit Predators. WARNING:  The two of them have their own special way of getting this information across.  It isn't for young ears.  We'll try our best to keep it clean! If you want your question answered on our show, e-mail us at coachg@crossfitpredators.com    Links from Episode: CrossFit Predators Promises Recovery - Our nonprofit organization helping drug & alcohol addicts through health & wellness practices.

In this episode, Gary & Jonathan talk about why New Years' Resolutions fail at such an alarming rate.  They also provide ways to make sure you keep yours through realistic goals, accountability, and staying the course in the event you fall off the wagon. WARNING:  The two of them have their own special way of getting this information across.  It isn't for young ears.  We'll try our best to keep it clean! If you want your question answered on our show, e-mail us at coachg@crossfitpredators.com    Links from Episode: CrossFit Predators Promises Recovery - Our nonprofit organization helping drug & alcohol addicts through health & wellness practices.

In this episode, Gary & Jonathan talk about how to track your food using MyFitnessPal.  They also dive into making sure to spread your calories across the entire day properly, as well as using the macronutrient ratios to keep your nutrition on point. WARNING:  The two of them have their own special way of getting this information across.  It isn't for young ears.  We'll try our best to keep it clean! If you want your question answered on our show, e-mail us at coachg@crossfitpredators.com    Links from Episode: CrossFit Predators Promises Recovery - Our nonprofit organization helping drug & alcohol addicts through health & wellness practices.

In this episode, Gary & Jonathan talk about how staying positive and having a plan of attack will help you reach your goals in a timely fashion. WARNING:  The two of them have their own special way of getting this information across.  It isn't for young ears.  We'll try our best to keep it clean! If you want your question answered on our show, e-mail us at coachg@crossfitpredators.com    Links from Episode: CrossFit Predators Promises Recovery - Our nonprofit organization helping drug & alcohol addicts through health & wellness practices.

In this episode, Gary & Jonathan talk about the benefits of CrossFit for women, as well as proper shoes for beginners, and top core and ab exercises. WARNING:  The two of them have their own special way of getting this information across.  It isn't for young ears.  We'll try our best to keep it clean! If you want your question answered on our show, e-mail us at coachg@crossfitpredators.com    Links from Episode: CrossFit Predators Promises Recovery - Our nonprofit organization helping drug & alcohol addicts through health & wellness practices. Core Exercise Videos: Sandbag Front Squat Hold Overhead Yoke Carry GHD Sit-Up L-Sit

In this episode, Gary & Jonathan review their Fantasy CrossFit Games selections, wondering where they went wrong (and right). Also, they go into how members should first focus on building the fundamentals before doing the cool things they see during The CrossFit Games. WARNING:  The two of them have their own special way of getting this information across.  It isn't for young ears.  We'll try our best to keep it clean! If you want your question answered on our show, e-mail us at coachg@crossfitpredators.com    Links from Episode: CrossFit Predators Promises Recovery - Our nonprofit organization helping drug & alcohol addicts through health & wellness practices.

In this episode, Gary & Jonathan go over a few tips on equipment for pull-up bar work, focusing on small tweaks in movements to get maximum results, and how NOT to do AbMat sit-ups. Also, they reveal their selections for the Reebok CrossFit Games Draft Challenge. Follow this link to set up your Top 10 men and women, as well as your Top 5 teams.   WARNING:  The two of them have their own special way of getting this information across.  It isn't for young ears.  We'll try our best to keep it clean! If you want your question answered on our show, e-mail us at coachg@crossfitpredators.com    Links from Episode: CrossFit Predators Promises Recovery - Our nonprofit organization helping drug & alcohol addicts through health & wellness practices.

In this episode, Gary & Jonathan discuss the week in the gym, including their own training and the new vibe among members and athletes: Mental toughness is an important part of training.  If you tell yourself you can't perform an exercise, you're more inclined to not try as hard. Positive mindset goes a long way during a workout. Understanding the mechanics of a movement is just as important as performing the movement.  You can have all the strength in the world to do a muscle up, but until you understand proprioception and cues, the movement will continue to be a challenge. WARNING:  The two of them have their own special way of getting this information across.  It isn't for young ears.  We'll try our best to keep it clean! If you want your question answered on our show, e-mail us at coachg@crossfitpredators.com    Links from Episode: CrossFit Predators Promises Recovery - Our nonprofit organization helping drug & alcohol addicts through health & wel

In this episode, Gary & Jonathan talk a little bit about upcoming competitions, as well as take questions via Facebook live about nutrition tips & other things they've noticed at CrossFit Predators: No two people are the same when it comes to nutrition.  Until you start logging what you're eating, a fitness professional can't give you better advice. In order to determine if certain foods are effective for you, addition and subtraction may be necessary.  It'll also take at minimum four weeks to see results. If you ever feel nervous about whether or not you're doing the right movements in a group class setting, pull aside your coach and ask for private lessons.  This will help you not only feel more confident, but also keep you safe. WARNING:  The two of them have their own special way of getting this information across.  It isn't for young ears.  We'll try our best to keep it clean! If you want your question answered on our show, e-mail us at coachg@crossfitpre

In this episode, Gary & Jonathan reminisce about Granite Games Qualifiers, while talking about each of the three metabolic pathways: Phosphagen pathway is used for intense lifts (one rep max), sprints, and other activities lasting 10 seconds or less.  This is anaerobic, which means it does not require oxygen. Glycolytic pathway uses glycogen (carbohydrates) and fat to give the body the energy necessary to complete activity that lasts anywhere from 11 seconds to two minutes.  Like the phosphagen pathway, the glycolytic pathway is anaerobic. Oxidative pathway is the one pathway that is considered aerobic, meaning the body utilizes oxygen.  This pathway is used during long distance running and workouts lasting longer than five minutes. All three pathways are trained in CrossFit (both classes and in competition settings) to help make athletes and clients more well-rounded.  This also aids in weight loss, as the body is not able to plateau if new stimulus is thrown at it constantly. WARNI

In this episode, Gary & Jonathan discuss the need for proper post-workout recovery: A recovery cardio routine of 15 minutes helps promote blood flow after a rough metcon workout. Post-workout nutrition involving proper protein and carbohydrate sources can help recovery. Proper nutrition throughout the day is necessary to reach health goals. WARNING:  The two of them have their own special way of getting this information across.  It isn't for young ears.  We'll try our best to keep it clean! If you want your question answered on our show, e-mail us at coachg@crossfitpredators.com    Links from Episode: CrossFit Predators Promises Recovery - Our nonprofit organization helping drug & alcohol addicts through health & wellness practices.   "Like Us" on Facebook Follow on Instagram

In this episode, Gary & Jonathan discuss the way to plan and prepare for qualifier workouts: The weeks leading up to the workouts, athletes should work on what they're most deficient.  More than likely, those movements will show up. Athletes should be ready to test their work capacity, as that is what is normally the deciding factor between making it to an event and staying home. The schedule for each week of a month-long qualifier should include technique days and recovery days, as you'll be asked to give maximum effort for these workouts. In the event your workouts require video submission and "user error" occurs, allow your body a day or two to recover before attempting again. MOST IMPORTANTLY, don't worry about where you are on the leaderboard and what other people are doing.  You can only control your preparation and how you perform. WARNING:  The two of them have their own special way of getting this information across.  It isn't for young ears.  We'll try our best to

In this episode, Gary & Jonathan take your questions during a Facebook Live Q&A session: The best way to create a rebuttal for people who tell you you're going to get hurt doing CrossFit. Discuss some accessory moves you can use to better your Olympic lifts (Snatch, Clean & Jerk). How to incorporate running into a CrossFit training regimen. Should I train when tired from a rough week of training? A quick overview of nutrition, including food logging, experimenting with removal/addition of foods, and macronutrient ratios. WARNING:  The two of them have their own special way of getting this information across.  It isn't for young ears.  We'll try our best to keep it clean! If you want your question answered on our show, e-mail us at coachg@crossfitpredators.com    Links from Episode: CrossFit Predators Promises Recovery - Our nonprofit organization helping drug & alcohol addicts through health & wellness practices.   "Like Us" on Facebook Follow on Instagram

In this episode, Gary & Jonathan discuss the finer points of squats and post-workout recovery: A study from the 1950's done on collegiate athletes turned what was an observation into a phenomenon that made everyone scared to past past parallel. Not everybody's squat is the same, based on differences in mobility, bone structure/size, and weight. Whey protein is a great post-workout recovery option, as it is the easiest to digest by the human body.   The anabolic window to help repair muscle tissue is 20-40 minutes after your workout. WARNING:  The two of them have their own special way of getting this information across.  It isn't for young ears.  We'll try our best to keep it clean! If you want your question answered on our show, e-mail us at coachg@crossfitpredators.com    Links from Episode: CrossFit Predators Promises Recovery - Our nonprofit organization helping drug & alcohol addicts through health & wellness practices.   "Like Us" on Facebook Follow

In this episode, Gary & Jonathan discuss the major differences between training in general and competing: A workout environment where things are timed and scores are put on a board instinctively make people want to compete. Practice perfect movement, using benchmark workouts or max lift days to find what you need to work on. Never shy away from movements you are not good at.  Failure is not final.   If you DO compete, understand the process (pre, day of, and post) is about a month-long process that will affect your training. WARNING:  The two of them have their own special way of getting this information across.  It isn't for young ears.  We'll try our best to keep it clean! If you want your question answered on our show, e-mail us at coachg@crossfitpredators.com    Links from Episode: CrossFit Predators   "Like Us" on Facebook Follow on Instagram  

In this episode, Gary & Jonathan share stories about their battle scars and give advice on how to prevent injury in your fitness program: Having a proper warmup to get the body primed for movement. "Feeling" the movement before performing. Practicing proper movement, which might involve practicing at very light weight.   Leaving ego at the door in favor of learning the proper cues for movement. Practicing outside of the class or gym environment, which may include homework from a Trainer or Coach. WARNING:  The two of them have their own special way of getting this information across.  It isn't for young ears.  We'll try our best to keep it clean! If you want your question answered on our show, e-mail us at coachg@crossfitpredators.com    Links from Episode: CrossFit Predators "The Gift of Injury" North Ridge Integrative Health - Our Chiropractor "Like Us" on Facebook Follow on Instagram  

In this episode, Gary & Jonathan discuss five (well...six, if you count the sub-level) tips to help you get the most of your fitness program: Having a support system in place of friends and family who want to see you succeed. Setting a goal, which can be tangible (a number on a scale) or more emotionally meaningful. Have a plan of attack before entering a gym.   Schedule "me time" for your fitness, which can be as easy as putting it on your phone's calendar. Ask questions if you don't know how to perform an exercise or what you should be doing with your nutrition. WARNING:  The two of them have their own special way of getting this information across.  It isn't for young ears.  We'll try our best to keep it clean! If you want your question answered on our show, e-mail us at coachg@crossfitpredators.com    Links from Episode: CrossFit Predators "Like Us" on Facebook Follow on Instagram