57 episodes

-A show about the sport of competitive exercise. We will dive into weightlifting, endurance sports and pretty much all things fitness.

The 4th Pull Podcast CrossFit Federal Hill

    • Health & Fitness
    • 4.5 • 2 Ratings

-A show about the sport of competitive exercise. We will dive into weightlifting, endurance sports and pretty much all things fitness.

    The Ben Smith Story

    The Ben Smith Story

    Episode 56 – Ben Smith
    This Episode is Sponsored by Zen Planner

    Today we have a very special episode in store for you. Ben Smith, CrossFit games champion and founder of CrossFit Krypton, joins us to talk about his training, coaching methods, and more in this awesome episode. I also talk about my trip to Dubai where I met up with my good friend Saud who is running his own gym all the way across the world.

    Remember if you enjoy the show, head over to our website and sign up for our mailing list. Each month we are giving away a free T Shirt if you are registered!



    In this Interview:

    My trip to Dubai and meeting Ben Smith
    The powerful family influence on Ben Smith and his brothers
    What it is like to win the CrossFit games and be the fittest man on earth

    Plus:

    How and why Ben is able to stay so humble
    How to make it to CrossFit Regionals
    How to coach the mental side of an athlete

    About Ben:



    Ben Smith is the founder of CrossFit Krypton and also the lead programmer and coach. Ben was an avid baseball player growing up and was first introduced to CrossFit in 2008. Since then been has finished first in the Mid-Atlantic region 5 times and has 7 appearances at the CrossFit games. As one of the most successful Cross Fitters of all time, Ben is one of only four men to have multiple podium finishes. In 2015 Ben became the sixth man to earn the title of fittest man on earth.

    Ben’s personal philosophy is that through hard work and dedication anything is possible. He has found that anything worth doing in life should be done to the best of a person’s ability and this includes CrossFit!

    Timeline:

    0:15 – Welcome back to the Podcast!
    1:31 – The beginning of my CrossFit adventure all started in Dubai with Saud
    4:21 – Connecting the dots by meeting Ben Smith at the Dubai airport
    5:08 – Getting to know Ben Smith and his brothers at CrossFit Krypton
    6:02 – Meeting Adam Klink, the head trainer at CrossFit Krypton
    7:12 – The beginning of the workout, the warm up at CrossFit Krypton
    9:25 – The family influence on Ben and his brothers
    11:32 – Adam Klink’s opinion on Ben’s parental influence and success
    13:19 – Ben Smith’s tough guy image explained
    15:52 – The Smith’s family amazing ability to be humble
    18:46 – Ben Smith’s parents on Ben
    19:48 – How Ben became so good at Olympic lifting by watching YouTube
    23:00 – How and why Ben is so humble
    25:16 – Working hard to accomplishing goals and preventing distractions
    26:58 – Ben journey of how he got started and how he got to where he is now
    28:37 – Making the CrossFit games in 2009
    32:05 – Finishing 64th at his first CrossFit Games how did Ben move forward
    33:56 – Ben Smith on the opening of CrossFit Krypton
    35:29 – Why young athletes should try a multitude of sports
    37:35 – How to make CrossFit Regionals. Following the Ben Smith Blue Print
    41:24 – Why Ben Smith has never had a coach
    42:26 – Hard work versus talent. Does Ben Smith have an edge or is it just hard work
    46:30 – What Ben learned after winning the CrossFit Games
    49:36 – The new and improved CrossFit Krypton
    51:12 – A typical day for Ben Smith
    52:07 – What are the most important characteristics of a good coach
    54:50 – The Ben smith diet. What exactly does Ben eat to maintain peak performance?
    59:54 – How to coach the mental side of an athlete

       

     
    Contact Ben:
    http://crossfitkrypton.com/
    https://www.beyondthewhiteboard.com/coaching/krypton/
    https://games.crossfit.com/athlete/43761
    https://www.instagram.com/bsmit13/
    Sponsored by: https://zenplanner.com
     

    • 1 hr 5 min
    EP: 55 Emily Abbot- The bigger picture

    EP: 55 Emily Abbot- The bigger picture

    Episode 55 – Emily Abbott

    Elite level CrossFit Games athlete, Emily Abbott, joins us on the show today. Emily is from Calgary, Canada and trains at CrossFit Sunalta. She is an avid traveler and enjoys travelling to competitions all over the world. She is a three time CrossFit Games athlete and was named 8th fittest woman in the world in 2015. She also works with supplement company Blonyx in her spare time. Today we talk about Emily’s career thus far as well as training tactics and tips. Be sure to listen and take notes on Emily’s advice!
    Remember if you enjoy the show head over to our website and sign up for our mailing list. Each month we are giving away a free T Shirt if you are registered!
    In this Interview:
    A day in the lift of Emily Abbott
    How to balance training with demands of life
    How to find a coach you can trust
    What a clean eating day looks like for Emily
    How to measure volume and be sure not to over train
    Plus:

    How to make CrossFit a career
    The benefits of a hands on coach
    Supplements and Emily’s work with Blonyx
     

    About Emily Abbott:
     
    Emily Abbot grew up in Calgary, Canada on a rural farm. She was heavily involved in sports at an early age and even snagged a basketball scholarship to the University of Windsor. After graduating college and touring around Europe, Emily gained a new perspective on fitness and decided to go all in on CrossFit. Since bursting onto the scene, Emily has become a three times game athlete and was named 8th fittest woman in the world in 2015. Apart from CrossFit Emily works with Blonyx, a supplement company based out of Canada.
     
     
     

    Timeline:
    0:28 – Emily Abbot Introduction
    1:41 – A typical day for Emily Abbot
    4:26 – Making CrossFit a career
    6:56 – Balancing training with life and other activities
    10:46 – How to handle burnout and stay motivated
    16:24 – The process of finding your limit
    17:53 – Ways to find a coach you can trust
    21:18 – The benefits of a hands on coach
    23:37 – Finding your own balance and what works for you
    25:55 – Measuring volume and not over training
    27:28 – Emily’s opinion on dieting
    31:21 – What is a clean eating day for Emily
    34:05 – Emily’s plan for upcoming competition
    35:00 – Will not making the CrossFit Games be disappointing
    37:18 – The right approach to CrossFit and life
    37:51 – Supplements and the Blonyx Company
     

    Contact Emily:
    https://www.instagram.com/abbott.the.red/?hl=en
    https://www.facebook.com/emabbott439/?ref=page_internal
    https://twitter.com/abbottski439?lang=en
    https://blonyx.com/

    • 39 min
    EP: 54 Shane Farmer- Dark Horse Rowing

    EP: 54 Shane Farmer- Dark Horse Rowing

    Episode 54 – Shane Farmer
    Shane Farmer of Dark Horse Rowing joins us on the show today. He is a former member of CrossFit Invictus and has competed at regionals and the CrossFit games. Shane provides some great insight on the start of CrossFit and how he was mentored early on in the sport. In addition we talk about his passion for rowing and his company, Dark Horse Rowing.
    Remember if you enjoy the show head over to our website and sign up for our mailing list. Each month we are giving away a free T Shirt if you are registered!
    In this Interview:
    Shane’s first CrossFit experience
    What it is like to be a collegiate rower
    Competing with CrossFit Invictus at the CrossFit Games
    The launching of Dark Horse Rowing
    Plus:

    What Shane learned from his mentors
    Tips to improve your rowing technique and performance
    Weekly videos to improve your rowing technique

    EP: 53 Carrer or CrossFit? - Patrick Vellner

    EP: 53 Carrer or CrossFit? - Patrick Vellner

    Episode 53 – Patrick Vellner

    Third place finisher of the 2016 CrossFit Games, Pat Vellner, joins us today on the show. This guy is a total stud. Along with finishing third place this past year, he was on the team in 2015 for regionals, competed with Team Canada at the invitational this year, and had a long career as a gymnast. Patrick brings great knowledge to our show today and shows some brutal honesty with his answers.
    Remember if you enjoy the show head over to our website and sign up for our mailing list. Each month we are giving away a free T Shirt if you are registered!
    In this Interview:
    Pat’s 2016 CrossFit Games experience
    Pat’s true priorities including school and career
    How Pat got into CrossFit
    The importance of having a coach
    Recovering from a torn bicep
    Plus:

    Did Pat really come out of nowhere?
    A Cirque De Soleil Connection
    Nutrition Focus

    About Patrick Vellner:
     Patrick Vellner placed third in his rookie season at the Reebok CrossFit Games. He is originally from Red Deer but moved to Montreal six years ago to train and study kinesiology at McGill University. He has since moved to Chicago to study at the Canadian Memorial Chiropractic College. Despite his early success in CrossFit, Pat is keeping his schooling his top priority and is keeping a long view in front of him.
     
    Timeline:
    0:27 Pat Vellner Introduction
    2:08 Pat’s 2016 CrossFit Games Experience
    3:08 Balancing CrossFit with Life
    5:20 Instant Gratification and CrossFit
    9:36 The First CrossFit Workout
    12:17 Pat’s Gymnastic Background
    18:45 Gymnastic Parallels within CrossFit
    21:53 How Important is a Coach
    26:04 How to Choose and Trust a Coach
    32:15 Focusing on Nutrition
    38:40 Tearing a Bicep
    43:21 Handling Competition Pressure
     
    Contact Pat:
    https://www.instagram.com/pvellner/?hl=en
    https://twitter.com/patvellner?lang=en
    https://www.facebook.com/Patrick-Vellner-1687132264888851/

    • 43 min
    EP: 52 An Underdog Story Full of Grit and Determination with Jamie Hagiya

    EP: 52 An Underdog Story Full of Grit and Determination with Jamie Hagiya

    Jaime Hagiya, co-owner of Torrance Training lab in Torrance, California, joins us on the show today. Jamie is an experienced CrossFit athlete having qualified for regionals the last 4 years and making it to the CrossFit games in 2016. She is a former collegiate and professional basketball player at USC where she led the team to 2 NCAA tournament appearances. She then went on to play professionally in Greece and Spain.
    At 5’3”, Jamie has been told time and time again she would never make it as a basketball player but she has proved everybody wrong by playing at USC and beyond. This same intensity and grit learned on the basketball court has been transferred to CrossFit where she is now one of the sport’s most recognizable and successful athletes.
    From 2012 to 2016, Jamie had many setbacks including the tearing of her hamstring and rupturing of her Achilles tendon. Injuries and setbacks are a tough experience for any athlete and we talk about battling through these tough times and how to get back on track as soon as possible.
    Jamie also posted a viral Instagram post about body image. We dive into body image and the struggle that even athletes sometimes can have with this subject. Check out this viral post here
    Remember if you enjoy the show head over to our website and sign up for our mailing list. Each month we are giving away a free T Shirt if you are registered!
    Timeline:
    0:57 Jamie Hagiya Introduction
    3:18 Jamie’s Basketball Career
    6:15 Fighting a Chip on your Shoulder
    7:17 Influence of Grandparents
    9:09 Getting Started with CrossFit
    13:17 Transitioning to CrossFit
    14:55 Tearing a Hamstring
    17:34 A Competitive Spirit
    20:42 First Coaching Experience
    22:47 Tearing an Achilles
    28:25 Training Schedule for The Open
    32:12 Hiring a Coach
    38:05 CrossFit Games Experience
    41:09 Viral Instagram Body Image Post
    45:41 CrossFit Nutrition
    50:48 Contacting Jamie
     
     
    Contact Jamie:
    https://www.instagram.com/jamiejoyce2/
    https://www.facebook.com/hagiya.jamie/
    http://torrancetraininglab.com/

    • 51 min
    EP: 51 The Value of Rest, Learning and Mentors with Marcus Filly

    EP: 51 The Value of Rest, Learning and Mentors with Marcus Filly

    I’m thrilled to welcome Marcus Filly to the show today. Marcus is an accomplished CrossFit games athlete and member of the Phoenix Rise. In addition to this, he is the founder of Revive RX, a supplement company based out of San Francisco, California. Marcus is a coach at heart but also an extremely strong athlete.
    Marcus grew up in the San Francisco Bay area and played multiple sports in his youth. He then went on to study at the University of California, Berkeley and earned a degree in molecular and cell biology. After this he completed a year of medical school in Ohio before becoming involved in CrossFit full time.
    Marcus has been a health and fitness coach for 8 years since leaving Medical School. He was formerly a CrossFit facility owner for 5 years, has completed all 5 of the OPEX CCP courses, and has coached clients remotely from all over the world. He has coached athletes at the CrossFit Games as well as several regionals athletes.
    Today we talk about Marcus’s past experience with sports and how it compares to the mindset of the CrossFit World. Marcus played division one college soccer and had a very different experience with this sport as opposed to CrossFit. Hear him compare and contrast these experiences and training methods.
    We also talk about the value of rest and when it is necessary to take time off from competition. Marcus took time off in the 2015 season for overtraining despite how difficult it was to take a step back.
    Marcus has also launched a supplement company, Revive RX. Learn more about how his background helped him launch this company and how it is helping other athletes today.
    Timeline:
    1:07 Marcus Filly Introduction
    2:48 Educational & Sports Background
    5:32 Collegiate Sporting Experience
    7:42 Finding CrossFit
    9:59 First CrossFit Workout
    13:25 CrossFit and Medical School
    14:54 Leaving Medical School
    17:16 Tipping Point to Pursue CrossFit
    19:16 A Cross Fitters Personal Life
    21:32 Finding a Mentor
    25:11 Learning from Overtraining
    29:39 Consumed by CrossFit
    32:24 Revive RX Supplements
    38:25 Contacting Marcus
     

    Contact Marcus:
    marcusfilly@gmail.com
    https://www.instagram.com/marcusfilly/?hl=en
    https://marcusfilly.com/
    https://www.revive-rx.com/

    • 40 min

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