Coaches Jon, Luke and Todd have decades of combined coaching experience, and they've each worked with multiple CrossFit Games athletes. They’ve seen every coaching method, programming trick, and mindset hack under the sun, and, in the Legion Strength & Conditioning podcast, they deconstruct what works best to get CrossFit athletes results -- better and faster.
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NOT born this way - The official podcast of the Iron Legion Strength Co. and NOT Born This Way brand apparel.
Scott Baumann, Owner and founder of Iron Legion Strength Co.
We were NOT born this way. Success has not come easily or without failure. Our favorite stories of success are those that have been achieved by overcoming obstacles and adversity. We believe in becoming through overcoming and the power of perseverance and hard work.
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Every athlete has probably experienced it at some point—hitting that wall in the middle of some mixed-modal intervals. One second, you're holding pace, and the next, it feels like everything falls apart. Bonking on mixed modal intervals is more common than when doing cyclical work because you don't have immediate feedback on paces from the machine.…
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There comes a stage in training where week-to-week progress grinds to a halt, and it is often met with feeling like you have regressed or are stuck. You can even stretch this timeline out, and it might feel like noticeable progress doesn't happen for months. This can be a difficult realisation to overcome, and it is a constant battle that challenge…
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For someone devoting themselves to the sport of CrossFit, the way they train and approach competition is pretty clear-cut. Similarly, for the person doing classes to be healthy and stay fit, the way you train is clear-cut. But for the person who wants to do local competition, treat CrossFit as a recreational sport, but isn't interested in overstret…
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Continuing with our very timely podcast release schedule about this year's CrossFit Games season, this week's podcast features a recap of the semi-finals for one of Jon's athletes, Jacob Schmidt. This year, Jacob switched to individual competition after competing at the games for CrossFit Omnia's team in the last few years. Jacob's preparation was …
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“That’s it. I can’t do this. I’ve tried and I just can’t. I’m done.”Sound familiar?Of course it does.We’ve all done it.Let’s talk about why we do it and why we need to stop doing it.
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A little late on posting this topical podcast. Here are our thoughts on the quarter-finals penalties that happened this season. Jon experienced firsthand as a coach how these penalties were rolled out this year. Check out this episode where we discuss the events of this season, live versus in person competition as well as how these situations could…
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It is easy to lose sight of the bigger picture in the fitness and performance industry. There is a lot of misleading information that coaches and athletes have to sift through, which is difficult when the information is accurate most of the time. But do many of these claims move the needle and improve an athlete on the things that matter? Does doin…
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This year's quarter-finals workouts were well received by the CrossFit community as a whole. Many enjoyed the simplicity of the workouts, which provided a good challenge for athletes of various levels. We saw workouts that were more compartmentalised than in previous years. There was less chaos, simpler skills, and no crushingly high volume of work…
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Qualifiers can be a stressful experience for athletes. The online leaderboard and the doubt created by not seeing other athletes perform all make for potentially neurotic self-comparison. With quarter-finals being much easier to qualify for, the open has less weight than in previous years. And now you're starting to see athletes say they are not in…
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Often, when someone comes through the ranks of class workouts and starts to contemplate competing in CrossFit, they conjure up an image of their training having to dramatically change to "take it to the next level". In reality, they need to get more exposure to the sport and develop experience. Telling someone to do more of the sport can seem like …
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Bad asses. You know the people I’m talking about. Whether they are people we know in real life or just through social media, we look up to them. Sometimes they might even just be characters that aren’t real people, but we are inspired by them nonetheless. They seem unflappable. Full of confidence and courage, afraid of nothing and ready to rise up …
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After a competition, athletes are usually keen to get to work and train for potential weaknesses highlighted in the competition. But often, this is too hasty, and it's wise to have a process figured out on how to approach the review and planning post-competition period. This week, we discuss some of our processes for reviewing an athlete's performa…
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#129 - Skill Work on Non-competition Movements
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Since Adrian Bozman has led the programming for the CrossFit Games, each season has seen more variety in the skills and movements involved. From the max sandbag to shoulder event at the games to learning cross-over single unders in class, everyone in the sport has felt this inclusion of new skills in some way. This shift in the programming pays hom…
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Episode 338- One of the most valuable life lessons that I’ve learned.
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In a data-heavy sport like CrossFit, it can be pretty easy for athletes to get overwhelmed when setting goals. You have your placings in the open and other competitions and your training numbers. We don't have much control over leaderboards and tend to overestimate what we can achieve in our training when increasing numbers. In this episode, we tal…
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Recently, CrossFit announced a price increase for the yearly affiliation fee and that you must also hold a CrossFit Level 2 qualification to open an affiliate. This episode is a topical one, where we talk about the value of the CrossFit name now, whether the price increase is warranted and whether this is acting as a filter to elevate the brand nam…
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Since the first CrossFit Games, there have been certain trends that athletes have adopted to excel in the sport. There have always been those athletes who do well under the direction of a coach and others who might be more independent or even train with a group of fellow competitors. But as the sport grows and coaching businesses grow with it, you'…
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Team competition back in the earlier days of CrossFit consisted of relay-style workouts, where the total score was the sum of individual efforts. This style of workout meant that the training could primarily be individual, and often you would see a broader range of abilities in team, maybe with one athlete always getting bottlenecked by a certain w…
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Lofty goals are great. Seeking excellence and mastery is virtuous. But is it really what we want? Let’s discuss.
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CrossFit recently announced another round of season changes to the CrossFit Games, most notably increasing the field for quarter-finals qualification and decreasing the available games spots at semi-finals in some of the strongest regions. With frequent changes to the season structure in the last five years, who has been the most affected by this, …
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This week, we look at Flux Training intervals again and how a coach might programme that for a CrossFit athlete. We also touch on some different, less tangible KPIs to look at when measuring an athlete's performance or improvement, mainly an athlete's ability to recover while doing work and how Flux Training can help build the fitness and pacing sk…
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Zone two training has done the rounds and is gaining much attention from the competitive scene. CrossFit, being an “endurance sport”, is an idea that is gaining popularity, and big names like Mat Fraser and Chris Hinshaw talking about the importance of low-intensity endurance work has made this training type of training pretty popular recently. But…
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In this episode, Jon shares his experience at the CrossFit Games, coaching CrossFit Omnia to another top-ten finish in the team division. We talk a lot about balancing the weight and order of the events with cuts at the games. This year saw the cuts happening after two days of a heavy engine focus in the programming, which would have affected a lot…
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It’s been said a million times but that’s because it’s true.
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Is a testing phase of training a reliable assessment for a new athlete coming on board? It's practical, but it's essentially condensing the things you'll find out in training and competition into 1-2 weeks. Many athletes don't want to do it as well. They are usually more eager to start training and stay productive through that initial stage. One di…
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Episode 333- The dramatic rise and fall of a small business.
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A how-to on how to grow an epic small business organically and a cautionary tale about how you can sabotage that business just as quickly.
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What makes training difficult isn't the challenge of getting someone fitter and stronger. It's understanding how to keep athletes improving for a long time What happens when it feels like you stop improving? In a sport where you get punished more for your weaknesses than you do rewarded for your strengths, finding ways to progress long-term is esse…
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There are a lot of subtleties in coaching that you can't pick up in textbooks and from theory. We all probably know a coach that doesn't have all the qualifications, but they grasp the craft better than others who might have always had their head in a textbook. Tacit knowledge is what you pick up from doing the activity, and it's something that can…
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If you know me, you know this is how I roll. Let’s talk about what this means and why it works.
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Have you ever returned after doing a course with your brain frazzled and unsure of what to do on Monday? Well...that is part of the journey in upgrading your knowledge and coaching model, but how can you extract the helpful information to make it workable with the people you coach. If you're working with people in person, maybe you can experiment w…
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Curiosity is what gets a lot of coaches into training and eventually becoming coaches, and usually, these people continue to digest a lot of information, content and education about training. But being able to apply this information in a practical setting can be challenging. Especially when much of the information out there isn't delivered in a way…
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#115 - How to Think About the Open Leaderboard
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With the changes in the structure of the CrossFit Games in the past few seasons, the stakes of the open have changed, with many athletes not needing to take it as seriously. But what happens when CrossFitters see a leaderboard...well they approach it like any leaderboard. Misaligning expectations with the open like this is detrimental, especially i…
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So much confusion regarding fat loss. Let me simply it for you in less than 15 minutes.
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Sometimes success is simply a matter of riding out the storm.Persevering and persisting.Understanding that there will be periods where we struggle, where we stall out and even go backwards.The earlier we understand that this is simply a necessary and unavoidable part of the journey, the better off we will be.Let’s discuss.…
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Episode 329- The simple truth about getting good.
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“I’m no good at this.”How many times have we said this?
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Episode 328- It’s not “taking a break”, it’s quitting.
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How many times have you done this? Told yourself you were just going to “take a break” from the gym, or your graduate degree or your nutrition plan; only to realize much later that you never went back.It wasn’t a break. It was quitting.Telling ourselves we are taking a break is how we lie to ourselves about quitting.Let’s discuss.…
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Make no mistake about it. Life is hard. Sooner or later, we will encounter tough times. It’s inevitable. Unfortunately, some will face them more than others, but I think we can all agree that all of us will face hard times.The question is not if but when.And the next question is how do we handle them?How do we get through them, how do we survive th…
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Ever had a very structured training plan that you were almost certain would come together, but when you did the competition or the qualifier, it didn't go as well as you'd hoped? Relying on very structured approaches of preparation for CrossFit is a standard failure mode we find in the sport, coming from athletes and coaches that are pretty analyti…
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#113 - How to Coach Athletes Through Quarter Finals
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We're a week away from Quarter Finals, and the qualified athletes have already had three workouts to sharpen the competing sword with the open. But as the workouts become more high stakes going into the next round, how do we support athletes? Some athletes need encouragement and a good luck message, and they are good! Others will require a warm-up,…
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We always say “don’t quit” and “never give up” and much of the time, that’s solid advice. Pretty obvious actually right? If you quit, of course you won’t reach your goals. Pretty straightforward. But what if there are times and situations where quitting is appropriate and even necessary? This is actually pretty common and very important. There is a…
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What it is, why we have it and how to get past it. This is a must-listen for anyone who has feelings of self-doubt and insecurity about something they may be doing and feeling like they just aren’t qualified to be doing it. Check it out.
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Ever found yourself or one of your athletes having a block in increasing the cycle speed with specific movements? You do 100+ burpees in a long workout, and it's the same 'step down, step up' style you do in a shorter sprint-style workout. Is it that burpees are just hard, is there a particular technique you should use, or is it that you have a str…
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Where will you draw your line in the sand? What will you no longer accept? From yourself and from others? Where is the line? Is there even a line? Let’s discuss.
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Episode 323- You need motivation? Here you go. Here is your kick in the ass from me.
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The most common response to the question “why aren’t you where you want to be in life”, whether we are talking about physical shape, career, whatever; is “I can’t get or stay motivated.”Motivation is temporary and fleeting and knowing that, I decided to record this podcast so you’d have something to go back to and play anytime you need a good, quic…
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Episode 322- Living an extraordinary life will require beyond ordinary effort.
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Most people are ordinary. That’s what ordinary means: not different or special, like everyone else. Most people would say that they don’t want to be ordinary, they want to be extraordinary. They want to live extraordinary lives. But when it comes time to change the eating habits, to eat differently than everyone else, to change the lifestyle and li…
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With a week to go until the open, there are probably a lot of athletes on the bubble of quarter-finals putting in those final touches to their training. But is it too late to work on those training progressions? Many of the athletes on the bubble likely have one thing that prevents them from being more certain about being in the top 10%. They are e…
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Confidence is a game changer. Everyone knows that. But how do we get it? It’s not that simple. Let’s discuss.
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Episode 320- The path to success is riddled with mistakes.
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Behind every success is a long list of failures and disappointments. I don’t know if that’s a quote but it should be. I know my story has a bunch of them. It always made me feel better when I would hear successful people talk about all of the things that went wrong on their journeys. It made mine feel more normal. On today’s podcast, I’ll tell you …
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