48 episodes

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.

Legion Strength & Conditioning Podcast Legion Strength & Conditioning

    • Fitness
    • 5.0, 11 Ratings

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.

    #47: Getting Back Into the Gym

    #47: Getting Back Into the Gym

    As athletes start to get back into the gym, a lot of people are going to be touching barbells and pull-up bars for the first time in months.
    Even if you’ve been doing a lot of push-ups, running and DB snatches, that doesn’t mean that you’re going to be prepared to jump right back into thrusters and pull-ups.
    What should athletes be thinking about to avoid injury? How much should athletes expect to have lost in their strength? What’s the first really high intensity workout back going to feel like? And, how should you react when your performances are much worse than you’d like?
    If you're not already subscribed to our newsletter, head over to www.legionsc.com to get a weekly selection of training tips and our favorite articles.
    You can follow us on Instagram as well for regular training tips and crunchy tactics: @legion.sc
    Show Notes: [00:13] If people are getting back into the gym after only doing lunges and push-ups for the last few months, what should they be thinking about in terms of jumping back into more “CrossFit” movements? [06:18] What are some ways to create intensity that don’t rely on high volume of movements that we may not be used to – like kipping pull-ups? What should people be expecting in terms of their ability on strength work if they’ve been away from barbells? [15:10] What will it feel like getting back into conditioning at high intensity? How often should athletes be doing “hard” workouts? [21:12] Most athletes will be worse at things they haven’t been doing while out of the gym. Even though it will probably come back, it doesn’t mean that it isn’t painful to do worse. How should athletes handle the emotional hit of performances that aren’t up to their expectations? [31:12] Summary of recommendations: pay attention to eccentric volume, especially of movements you haven’t been doing. Understand the timing for regaining “lost” fitness. Be prepared for the negative emotions you’ll probably experience when getting back into training.

    • 34 min
    #46: What will next season look like?

    #46: What will next season look like?

    In a break from our usual efforts to provide evergreen content based upon solid training principles, we instead theorize recklessly and rampantly about what the 2021 CrossFit Games season may look like. With the precarious financial state of many Sanctional events exacerbated by late event cancellations as well as likely extension of travel restrictions and potential second waves of COVID-19, we are likely to see continued disruption of the competition schedule. Will local competitions step in to fill that gap? Will athletes be willing to do events that involve multiple people in close quarters? And, what will the training implications be for athletes who likely won’t have any significant in person competitions on their calendars for awhile?
    If you're not already subscribed to our newsletter, head over to www.legionsc.com to get a weekly selection of training tips and our favorite articles.
    You can follow us on Instagram as well for regular training tips and crunchy tactics: @legion.sc
    Show Notes: [01:03] With significant alterations to the 2021 competition season – both at the Sanctional level and the local competition level – how will athletes stay motivated to train? [09:39] While there are plans to run the CrossFit Games in Aromas, how likely is that to actually happen? And, how many Sanctionals will be able to run in 2021 – and how many will be put out of business due to 2020 event cancellations? [17:26] Will local competitions be running again anytime soon? [22:34] Will people be motivated to train without an event circled on their calendar to compete in? [27:53] What will the impacts of taking significant time off from competition be on people’s performance? Will this further the separation between elite athletes and everyone else? Will some athletes benefit from a forced deload rather than a packed competition schedule?

    • 37 min
    #45: MaryKay Dreisilker Interview (Part 2)

    #45: MaryKay Dreisilker Interview (Part 2)

    This is the second part of our interview with MaryKay Dreisilker after our first interview got cut short due to some internet connection issues. MK qualified for the 2020 CrossFit Games with a 35th place finish in the Open, and she recently did a well-received workshop for members at South Loop Strength & Conditioning on how to handle the stress of COVID-19, as well as the inertia and difficulty getting things done that many of us feel while stuck at home. We figured that these concepts were worth sharing with a larger audience, so we had MK back on to discuss how she thinks about mental resilience during challenging times.
    Check out more from MaryKay here Instagram: @marykaydrei If you're not already subscribed to our newsletter, head over to www.legionsc.com and get with the program.
    You can follow us on Instagram as well for regular training tips and crunchy tactics: @legion.sc
    Show Notes: [00:58] How to manage stress in uncertain times – and how MK is dealing with the difficulties of “self-starting” with unstructured days and lack of motivation. [13:20] How does MK manage the rigidity of having structure to her days with the necessity to have freedom and adaptability? [24:20] How to handle plans going awry – and how to react when you’re unable to finish what you think you’re going to be able to do in a given day. [29:12] The dangers of negative feedback loops – and how to prevent yourself from starting a downward spiral of negative emotion when things aren’t going well. [39:52] “Action brings clarity” – How should people start to take action when they’re feeling overwhelmed? [47:15] How is MK dealing with emotions related to the uncertainty of the current CrossFit Games season? And, what positive habits is MK focusing on to stay centered? [01:03:53] How to learn more from MK

    • 1 hr 5 min
    #44: MaryKay Dreisilker Interview (Part 1)

    #44: MaryKay Dreisilker Interview (Part 1)

    MaryKay Dreisilker qualified for the 2020 CrossFit Games with a 35th place finish in the Open. She’s been working with Legion since 2017, so we figured it would be good to get MK’s thoughts on training - especially in times of wild uncertainty. This is the first part of our interview and was recorded in March, so things have obviously been changing rapidly since then. MK’s advice on dealing with uncertainty and the emotional rollercoaster of training is salient as always.
    Check out more from MaryKay here Instagram: @marykaydrei If you're not already subscribed to our newsletter, head over to www.legionsc.com and get with the program.
    You can follow us on Instagram as well for regular training tips and crunchy tactics: @legion.sc
    Show Notes: [00:53] MaryKay’s background in both gymnastics and ultimate frisbee [06:02] Starting CrossFit on a Groupon – and gradually transitioning into taking training more seriously and eventually pursuing competition [14:45] How does MK handle bad days in training? And, the process of separating the emotions of training with the actual effort you put into training. [22:27] How does MK handle modifying training – and how to avoid feeling guilty if you have a bad day in the gym or need to skip something. [25:48] How is MK reacting to the uncertainty in the 2020 CrossFit season?

    • 33 min
    #43: Am I going to lose all my gains?

    #43: Am I going to lose all my gains?

    It may seem a bit crass to be talking about "gains" in the middle of a global health crisis, but - with a lot of people moving from training in gyms with barbells, pull-up bars and assault bikes to training in their living rooms with a dumbbell and maybe a backpack full of heavy stuff from their kitchen, people are wondering if they’re going to lose all the progress they’ve made in the gym. While some things will definitely take a hit, the good news is that you’re not *that* fragile and adaptations in strength and aerobic capacity are relatively persistent. Check out the full episode to learn what you can expect in terms of losing fitness, what the process of regaining that fitness will probably look like, and what you can prioritize while training at home with less than ideal equipment selection.
    If you're not already subscribed to our newsletter, head over to www.legionsc.com and get with the program.
    You can follow us on Instagram as well for regular training tips and crunchy tactics: @legion.sc
    Show Notes: [00:15] What is the current status of the coronavirus situation in Barcelona (where Luke is), Chicago (where Todd is) and Denver (where Jon is)? [03:02] It may be crass, but a lot of athletes are wondering if they’re going to lose all of their gains. [08:24] What types of adaptations are people potentially going to lose and which are more resilient even if you take significant amounts of time off? Why does it feel so bad when you come back to doing hard CrossFit workouts after some time off? [19:25] What is the difference between athletes who handle adversity and things not going to plan well and those who do not? [28:50] What should training focus on given that people may not be able to do as much “CrossFit”? What can athletes work on given that they may not have access to a lot of equipment – and what can be improved even in non-ideal circumstances?

    • 36 min
    #42: How much does recovery matter?

    #42: How much does recovery matter?

    There’s been a shift over the last several years in the fitness community towards a better understanding of "training as a stressor." This is a fantastic thing, since folks seem to recognize that more is not always better, and training is not helpful if you’re not able to recover from it. However, this has also led to a industry of recovery tools - often with associated highly mechanistic and scientific-sounding explanations of things like upregulating parasympathetic tone and and influencing the cortisol signaling cascade. But, do these things actually do anything? How much does recovery really matter in terms of long-term progress for athletes? And, can we actually do anything to change our ability to recover?
    If you're not already subscribed to our newsletter, head over to www.legionsc.com and get with the program.
    You can follow us on Instagram as well for regular training tips and crunchy tactics: @legion.sc
    Show Notes: [00:15] How much do things like saunas, massage guns, supplements, and breathing drills really impact recovery? [06:12] A framework for thinking about recovery: What are the most important variables that impact recovery? Which of these do we have control over? When is it worthwhile to focus on marginal gains? [15:08] Do people really have a genetic ceiling? [19:44] How do we design training programs appropriately relative to someone’s ability to recover? [24:04] What are tangible takeaways for people in terms of thinking about volume and intensity – and how should people design their programs to balance volume and intensity? [31:10] Why the “high/low” model from endurance training is relevant for CrossFitters – and why it helps us find the appropriate level of training stress.

    • 39 min

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11 Ratings

11 Ratings

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