SS 136 – Do You Have A Slow Metabolism?

SS 136 – Do You Have A Slow Metabolism? Episode 136 Show Notes Grant and Heavey take a dive into metabolism and the different factors that cause it to slow down. Do you feel like you’re no longer burning calories as
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SS 135 – Probiotics for Athletes

SS 135 – Probiotics for Athletes Episode 135 Show Notes In this episode, Grant and Heavey talk about how probiotics can actually help athletes in mitigating the negative effects of intense exercise. They’re also throwing in a mixed bag of topics
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SS 134 – How Accurate is your Fitness Watch?

SS 134 – How Accurate is your Fitness Watch? Episode 134 Show Notes Grant and Heavey discuss technology, specifically, how accurate fitness watches really are, the role of technology in addressing healthcare issues, and which brands win the best and worst fitness
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SS 133 – Periodization:  The Secret to Busting Thru Plateaus

SS 133 – Periodization:  The Secret to Busting Thru Plateaus Episode 133 Show Notes Grant and Heavey discuss the idea of incorporating periodization in your training program and how this is basically superior to a non-periodized program. What is periodization in
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SS 132 – Supplements- What’s Safe, What’s Effective?

SS 132 – Supplements- What’s Safe, What’s Effective? Episode 132 Show Notes     Grant and Heavey discuss supplements and the safety of taking them considering there is no regulation on the use of these or how they’re manufactured for that
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SS 131 – Your Hormones and Your Energy – Part 2

SS 131 – Your Hormones and Your Energy – Part 2 Episode 131 Show Notes Grant and Heavey discuss the second half of their test results from the DUTCH hormone testing they’ve recently run. Today, they specifically cover topics relating to
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SS 130 – Your Hormones and Your Energy- Part 1

SS 130 – Your Hormones and Your Energy- Part 1 Episode 130 Show Notes This is the first of this two-part episode as Grant and Heavey discuss a hormone test they’ve recently conducted to shed light on some energy issues. This episode
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SS 129 – Can Turning the Thermostat Down Help You Lose Fat?

SS 129 – Can Turning the Thermostat Down Help You Lose Fat? Episode 129 Show Notes   Grant and Heavey discuss how exposure to cold temperature can actually contribute to loss of body fat. Does it work? Is it hackworthy? Is
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SS 128 – ROMWOD and Goat Yoga

SS 128 – ROMWOD and Goat Yoga Episode 128 Show Notes In today’s episode, Grant and Heavey are joined by Julian as they discuss a variety of topics. First, they evaluate the latest devices that desire to follow the footsteps of
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SS 127 – Marathons and Cleanses

SS 127 – Marathons and Cleanses Episode 127 Show Notes   In this episode, Grant and Heavey talk about marathons as the ultimate marker of health (or is it?) as well as their thoughts on cleanses, weight loss, chronic toxicity and
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SS 126 – Heavey and Grant’s Float Tank Adventure

SS 126 – Heavey and Grant’s Float Tank Adventure Episode 126 Show Notes In this episode, Grant and Heavey are doing something Heavey has been wanting to do for some time now – get inside a float tank! Originally called a sensory
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SS 125 – All About That Belly Fat…

SS 125 – All About That Belly Fat… Episode 125 Show Notes In this episode, Grant and Heavey discuss a LifeHacker article featuring a study from Obesity Research and Clinical Practice about starving yourself two times a week to lose weight. Does
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SS 124 – Sports Psychology w/ Dr. Eric Bean

SS 124 – Sports Psychology w/ Dr. Eric Bean Episode 124 Show Notes In this episode Grant and Heavey are joined by sports psychologist Dr. Eric Bean.  Dr. Bean shares his experiences working with everyone from navy seals, to elite athletes to amateur athletes
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SS 123 – Psychedelics and Scotch

SS 123 – Psychedelics and Scotch Episode 123 Show Notes In this episode Grant and Heavey are joined by Grant’s childhood friend, Aaron to talk drugs.  Specifically, the use of hallucinogens for medical purposes.  As a healthcare provider, Aaron shares his take on the
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SS 122 – eSport Athletes and Hard Probiotic Cider

SS 122 – eSport Athletes and Hard Probiotic Cider Episode 122 Show Notes This week Grant and Heavey are joined by eSports gaming expert James Monosmith.  The boys discuss the world of competitive eSports:  the financial incentives for eSports athletes, as well
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SS 121 – Nutrition FAQ with Heavey and Nicole of Evidence Based Athlete

SS 121 – Nutrition FAQ with Heavey and Nicole of Evidence Based Athlete Episode 121 Show Notes This week Grant and Heavey are joined by Heavey’s wife and Evidence Based Athlete coach, Nicole.  Nicole and Heavey share the top questions from participants in
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SS 120 – Why Is Rhabdo So Hush Hush??

SS 120 – Why Is Rhabdo So Hush Hush?? Episode 120 Show Notes This week Grant and Heavey are joined by listener Crystal to discuss rhabdomyolysis.  Crystal shares her experience developing rhabdo and the long recovery process.  The trio talks about symptoms,
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SS 119 – How to Find a Good Trainer

SS 119 – How to Find a Good Trainer Episode 119 Show Notes This week Grant and Heavey discuss how to find a good trainer or coach: -The most important qualities you should look for in a trainer -How to find
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SS 118 – Grant’s Meal Delivery Reviews

SS 118 – Grant’s Meal Delivery Reviews Episode 118 Show Notes This week Heavey and Grant switch roles, as Grant becomes the expert for the episode.  Grant shares his experiences trying out 6 different meal delivery companies: Blue Apron Home Chef
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SS 117 – What’s Your Sleep Breaking Point?

SS 117 – What’s Your Sleep Breaking Point? Episode 117 Show Notes How much SHOULD you be sleeping for body composition goals and health? This week Heavey and Grant dive into the effects of time change and sleep.  Specifically, Grant shares
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SS 116 – Grant is Stressed

SS 116 – Grant is Stressed Episode 116 Show Notes This week Grant opens up with his recent levels of anxiety and stress.  Heavey walks thru coping mechanisms and methods to overcome stressors in life… and ways to feel more in
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SS 115 – The Perfect Diet

SS 115 – The Perfect Diet Episode 115 Show Notes This week Heavey and Grant get further into nutrition…and what IS the perfect diet?  Heavey shares survey results from the most popular diets followed by his email list…and Grant shares Clean Eating
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SS 114 – What the Sugar Industry Doesn’t Want You to Know

SS 114 – What the Sugar Industry Doesn’t Want You to Know Episode 114 Show Notes This week Heavey and Grant talk diets, nutrition and how the sugar industry caused the fat scare.  Who can you trust…and what nutrition studies are most
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SS 113 – Sprinting… & A Cocktail Manifesto

SS 113 – Sprinting… & A Cocktail Manifesto Episode 113 Show Notes This week Heavey and Grant answer a question from listener Doug.  Doug asks how effective sprinting can be for improving aerobic capacity:  Specifically, all out 100% efforts as you age.  While
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SS 112 – Cardio vs Lifting for Weight Loss

SS 112 – Cardio vs Lifting for Weight Loss Episode 112 Show Notes This week Heavey and Grant dive into aerobic vs strength training for weight loss… Is aerobic work the best for dramatic weight loss?  What kind of weight training is
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SS 111 – The Bourbon Trail & Crazy Heavey

SS 111 – The Bourbon Trail & Crazy Heavey Episode 111 Show Notes This week Heavey takes the reigns talking about his enlightenment with meditation and how 2 weeks unplugged at a cabin completely changed his life.  Grant also shares his unplugged
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SS 110- The Biggest Loser Participant Study- The Aftermath of Significant Weight Loss

SS 110 – The Biggest Loser Participant Study- The Aftermath of Significant Weight Loss Episode 110 Show Notes This week Grant and Heavey talk about weight loss:  specifically the effects of quick drastic weight loss (such as in The Biggest Loser).  The
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SS 109 – Which Macros Keep You Full?

SS 109 – Which Macros Keep You Full? Episode 109 Show Notes This week Grant and Heavey build on the new year’s resolution episode to discuss the effects of holiday weight gain- and how to counteract its cumulative effects. Heavey shares
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SS 108 – New Year, New You… Finding Success in 2017

SS 108 – New Year, New You… Finding Success in 2017 Episode 108 Show Notes This week Grant and Heavey kick off their first podcast of 2017… and it’s all about goal setting.  While 90% of people fail to achieve their new
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SS 107 – Healthy Meal Delivery Options?

SS 107 – Healthy Meal Delivery Options? Episode 107 Show Notes This week Grant and Heavey are joined by listener Elizabeth to discuss Blue Apron and other meal delivery services. Elizabeth and Grant share their experiences with Blue Apron while Heavey reviews
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SS 106 – Artificial Sweeteners… Are They Really Safe?

SS 106 – Artificial Sweeteners… Are They Really Safe? Episode 106 Show Notes This week Grant and Heavey dive into artificial sweeteners.  Are diet sodas safe?  How to they affect your metabolic function and your gut?  Heavey shares new research on
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SS 105 – Eating for Your Genes

SS 105 – Eating for Your Genes Episode 105 Show Notes This week Grant and Heavey get into the theory of eating for your genes.  Is genetic testing helpful for determining your best type of diet and macro plan?  What other
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SS 104 – Plantar Fasciitis… and Ecstacy

SS 104 – Plantar Fasciitis… and Ecstacy Episode 104 Show Notes This week Grant and Heavey are joined by Heavey’s wife, Coach Nicole, to answer a listener question.  Listener Stacey has been dealing with a persistent case of plantar fasciitis for
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SS 103 – Birth Control

SS 103 – Birth Control Episode 103 Show Notes This week Grant and Heavey chat with guest Jenna all about birth control…specifically oral birth control vs IUD’s.  The pros and cons are discussed regarding exogenous hormonal therapy as well as the
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SS 102 – The Dark Side of Multivitamins & Energy Drinks

SS 102 – The Dark Side of Multivitamins & Energy Drinks Episode 102 Show Notes This week Grant and Heavey look into multivitamins…and why they shouldn’t be for everyone.  Heavey dives into why a daily multivitamin might actually be harmful, the
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SS 101 – Milk- Does It Do a Body Good?

SS 101 – Milk- Does It Do a Body Good? Episode 101 Show Notes This week Grant and Heavey dive into the nitty gritty of milk and dairy: Is dairy unhealthy? Who should and shouldn’t drink milk? How do you know whether
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SS 100 – Live 100th Episode Q&A!

SS 100 – Live 100th Episode Q&A! Episode 100 Show Notes This week Grant and Heavey host a live audience show to celebrate their 100th episode. The boys open up to answer health/fitness/scotch questions from the audience: Can you catch up on
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SS 099 – Why Cholesterol is Misunderstood

SS 099 – Why Cholesterol is Misunderstood Episode 99 Show Notes This week Grant and Heavey talk all about cholesterol: the good, the bad, the misunderstood, and why typical cholesterol labwork is missing the whole picture.  After chatting lipoproteins, the
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SS 098 – Reverse Dieting 101

SS 098 – Reverse Dieting 101 Episode 98 Show Notes This week Grant and Heavey continue with the calorie debate, this time focusing on fixing the most prevalent issue among athletes –> under eating.  Heavey discusses the survival mechanisms caused
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SS 097 – Conditioning For Sports…What Should You Be Doing?

SS 097 – Conditioning For Sports…What Should You Be Doing? Episode 97 Show Notes This week Grant and Heavey discuss how to improve conditioning for sports.  Specifically, Grant wants to know how to improve his conditioning for  basketball.  Heavey breaks
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SS 096 – Calories In VS Calories Out

SS 096 – Calories In VS Calories Out Episode 96 Show Notes This week Grant and Heavey dive into the calorie debate… do calories matter?  Is quality or quantity more important?  Heavey discusses the notion of energy balance and calories in
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SS 095 – Nutrient Timing and Hot Toddies

SS 095 – Nutrient Timing and Hot Toddies Episode 95 Show Notes This week Grant and Heavey talk about nutrient timing.  Heavey shares his thoughts on macronutrients and supplements pre and post workout, as well as what you should be
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SS 094 – Your Adrenals… And That Rock in Your Shoe

SS 094 – Your Adrenals… And That Rock in Your Shoe Episode 94 Show Notes This week Grant and Heavey are joined again by Mike Ritter, founder of the Result Cult and author of Balance Stress EBook- nominated EBook of the
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SS 093 – Nutrition/Training for Gains and Affordable Scotches

SS 093 -Nutrition/Training for Gains and Affordable Scotches Episode 93 Show Notes This week Grant and Heavey answer a listener question from IG fan @seabassquats:  How to to properly bulk for muscle mass gains.  The boys dive into how to address
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SS 092 – Shift work, Firefighters, Fitness & Taste Buds

SS 092 – Shift work, Firefighters, Fitness and Taste Buds Episode 92 Show Notes This week Grant and Heavey chat with listener Chad about his fitness.  Chad is a 40 year old firefighter and father who is stuck in a
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SS 091 – Building A Garage Gym Part 2.

SS 091 – Building A Garage Gym Part 2. Episode 91 Show Notes This week Grant and Heavey check in with Arpie and Hrag on their garage gym buildout as a follow-up to episode 61 earlier this year.  The group discusses
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SS 090 – MacroFuel and Meal Replacement Shakes

SS 090 – MacroFuel and Meal Replacement Shakes Episode 90 Show Notes This week Grant and Heavey sample a vegan meal replacement shake: MacroFuel.  The boys discuss the nutritional content of the shake, the palatability, and who would benefit from
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SS 089 – Cupping Therapy- Placebo Effect or Science?

SS 089 – Cupping Therapy- Placebo Effect or Science? Episode 89 Show Notes As a follow-up to last week’s episode on the Olympics, this week Grant and Heavey talk about the ancient Chinese practice (and a Michael Phelps go-to recovery
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SS 088 – The Olympics

SS 088 – The Olympics Episode 88 Show Notes This week Grant and Heavey tackle the Olympics.  The boys talk about the addition of newer sports and events to the Olympics, as well as criteria for what constitutes a “sport”.
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SS 087 – A Clue in Your Poo: The Poop-Health Connection.

SS 087 – A Clue in Your Poo: The Poop-Health Connection. Episode 87 Show Notes This week Grant and Heavey get personal and talk poo.  Specifically, Heavey dives into poop testing and gut health.  Heavey shares his experience with fecal testing
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SS 086 – All About Fat Cells

SS 086 – All About Fat Cells Episode 86 Show Notes This week Grant and Heavey discuss FAT.  Not the macro, but actual fat cells: what they do, the hormones involved.  Heavey dives into the meat of caloric deficits for fat
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SS 085 – Gamification of Fitness…And Life

SS 085 – Gamification of Fitness…And Life Episode 85 Show Notes This week Grant and Heavey discuss the secret behind motivation, both in fitness and life.  From the gamification of fitness with CrossFit, to gaming habits like productivity or even
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SS 084 – What Belongs In Your Warm-Up?

SS 084 – What Belongs In Your Warm-Up? Episode 84 Show Notes This week Grant and Heavey talk warmups.  Grant shares his struggle to warmup before his lifting and basketball and asks Heavey for recommendations. Heavey shares the 3 essential pieces to a
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SS 083 – What Makes A Good Coach?

SS 083 – What Makes A Good Coach? Episode 83 Show Notes This week Grant and Heavey are joined by producer Alice to talk coaching.  Alice recently completed her CrossFit L1 coaching certificate and has started coaching at her local
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SS 082 – 5 Scary Things About Protein… And Why They’re B.S.

SS 082 – 5 Scary Things About Protein… And Why They’re B.S. Episode 82 Show Notes This week Grant and Heavey take on a Women’s Health article: 5 Scary Things That Happen When You Eat Too Much Protein. The boys
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SS 081 – What Should Teenage Athletes Really Eat?

SS 081 – What Should Teenage Athletes Really Eat? Episode 81 Show Notes This week Grant and Heavey take on a listener question from Mitch, a high school teacher and track coach:  What should high school kids be eating?   Heavey and
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SS 080 – Sugar… Is it really that evil? … And Where to find deals on Scotch

SS 080 – Sugar… Is it really that evil? Episode 80 Show Notes  This week Grant and Heavey talk sugar.  Whether it’s good or bad, Heavey dissects sugar down to it’s molecular composition and how each type of sugar affects
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SS 079 – To Meal Prep or Not?

SS 079 – To Meal Prep or Not? Episode 79 Show Notes  This week Grant and Heavey talk about the most important factor for nutrition success.  As a matter of personal priorities, the boys beg to differ greatly on the
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SS 078 – How Well Do You Move? …With Albert and MAVA Athletics

SS 078 – How Well Do You Move?  …With Albert and MAVA Athletics Episode 78 Show Notes  This week Grant and Heavey are joined by special guest Alberto Galvan, athletic trainer, CrossFit coach and movement analysis guru.  Albert talk to the
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SS 077 – How the CrossFit Games Changed Everything, with Eric LeClair

SS 077 – How the CrossFit Games Changed Everything, with Eric LeClair Episode 77 Show Notes  This week Grant and Heavey are joined by Eric LeClair, owner and founder of one of the first CrossFit gyms in Southern California.  The boys
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SS 076 – What Level is Your Fitness? The Level Method with Nathan Holiday

SS 076 – What Level is Your Fitness?  The Level Method with Nathan Holiday Episode 76 Show Notes  This week Grant and Heavey are joined by Nathan and Alex from Level Method Gym.  Nathan talks about his invention to assess athlete
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SS 075 – Have I Peaked? How to Continue Improving with Age

SS 075 – Have I Peaked? How to Continue Improving with Age Episode 75 Show Notes  This week Grant and Heavey discuss a listener question regarding training peaks and aging.  Listener Ed  has been following the CrossFit Football program, but
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SS 074 – The Missing Pillar of Health… Your Peeps.

SS 074 – The Missing Pillar of Health…Your Peeps. Episode 74 Show Notes  This week Grant and Heavey sit down to further discuss the 5th pillar of health…  While Grant is still holding strong that sex should be the 5th
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SS 073 – How to Improve Health by Eating Like an A**hole 25 Days a Month

SS 073 – How to Improve Health by Eating Like an A**hole 25 Days A Month. Episode 73 Show Notes  This week Grant and Heavey discuss a nutrition article submitted by a listener…from Harper’s Bazaar magazine.  (No, that’s not a
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SS 072 – Who Can You Trust with Your Health?

SS 072 – Who Can You Trust with Your Health? Episode 72 Show Notes  This week Grant and Heavey share more excerpts from their interview with Dr. Kirk Parsley, former Navy Seal, physician and sleep expert.  Heavey picks Doc’s brain
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SS 071 – How to Succeed in the Gym, Boardroom AND the Bedroom with Doc Parsley

SS 071 – How to Succeed in the Gym, Boardroom AND the Bedroom with Doc Parsley Episode 71 Show Notes  This week Grant and Heavey share an interview with Dr. Kirk Parsley, former Navy Seal and sleep expert. Dr. Parsley
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SS 070 – Scrawny to Jacked: How to Put on Lean Mass Like a Pro

SS 070 – Scrawny to Jacked: How to Put on Lean Mass Like a Pro Episode 70 Show Notes  This week Grant and Heavey answer a listener question: Listener J.C. is 6’3 ~170# and looking to put on mass.  To
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SS 069 – Getting to the Bottom of Autoimmune Conditions…and Heavey’s Toes.

SS 069 – Getting to the Bottom of Autoimmune Conditions…and Heavey’s Toes. Episode 69 Show Notes This week Grant and Heavey dive into a personal health issue… Heavey’s leaky gut and Raynaud’s disease.  The boys are joined by Heavey’s wife and pharmacist
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SS 068 – The Key to Being Fitter… with Jackie-Boo.

SS 068 – The Key to Being Fitter… with Jackie-Boo. Episode 68 Show Notes This week Grant and Heavey are joined by Grant’s wife Jackie.  The trio discusses S.M.A.R.T. goal setting and the secret to achieving your fitness related goals.  
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SS 067 – Should you work out on vacation? … With Mimosas.

SS 067 – Should you work out on vacation? …With mimosas. Episode 67 Show Notes Vacation = WOD or chill?  This week Grant and Heavey are joined by Heavey’s wife Nicole, otherwise known as the travel wod queen.   Nicole shares
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SS 066 – The Secret to Becoming a CrossFit Regionals Athlete

SS 066 – The Secret to Becoming a CrossFit Regionals Athlete Episode 66 Show Notes This week Grant and Heavey are joined by 3-time CrossFit SoCal Regionals competitor and owner of CrossFit 626,Pam Eamranond.  The boys delve into what motivates
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SS 065 – Paleo for Athletes- Yay or Nay?

SS 065 – Paleo for Athletes- Yay or Nay? Episode 65 Show Notes In this week’s episode Heavey and Grant talk about athlete nutrition: specifically Paleo for athletes.  Heavey discusses the biggest problem with Paleo athletes: undereating- which can in
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SS 064 – The Texas Method Strength Program and Hot Toddies

SS 064 – The Texas Method Strength Program and Hot Toddies Episode 64 Show Notes   In this week’s episode Heavey and Grant talk about the ins and outs of the Texas Method Strength Program: What this strength program entails, who would
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SS 063 – Intermittent Fasting: Who should do it and how to implement.

SS 063 – Intermittent Fasting:  Who Should Do It and How to Implement. Episode 63 Show Notes   Heavey is joined by producer Alice for this week’s episode to answer listener Jonathan’s questions regarding intermittent fasting.  Heavey delves into the
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SS 062 – Nutrition Studies…and Bourbon Street

SS 062 – Nutrition Studies…and Bourbon Street Episode 62 Show Notes This week’s episode comes at you from a bachelor party on Bourbon street in New Orleans.  Grant and Heavey are joined by groom-to-be  and friend Razi, who also happens
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SS 061 – How to Build Out a Perfect Garage Gym

SS 061 – How to Build Out a Perfect Garage Gym Episode 61 Show Notes This week Grant and Heavey are joined by fellow fitness friends Arpie & Hrag.  After CrossFitting at a local box on and off for 5
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SS 060 – Mahea’s Transformation- Inside and Out

SS 060 – Mahea’s Transformation- Inside and Out Episode 60 Show Notes This week Grant and Heavey are joined by their friend Mahea.  Mahea shares her recent journey from unfulfilled desk jockey to culinary chef- all the while losing 70
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SS 059 – CrossFit Injuries with Dr Chung Lim

SS 059 – CrossFit Injuries with Dr Chung Lim Episode 59 Show Notes This week Grant and Heavey are joined by friend, CrossFitter and chiropractor Dr Chung Lim.   Chung shares his expertise in treating CrossFit athletes with active release
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SS 058 – Is CrossFit Worth It – Part 2

SS 058 – Is CrossFit Worth It – Part 2 Episode 58 Show Notes   As promised, this week is an update on one of our most popular episodes: Phil and JV return to the show to talk about their
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SS 057 – An Oldie But Goodie: Is CrossFit Worth It?

SS 057 – An Oldie But Goodie:  Is CrossFit Worth It? Episode 57 Show Notes (This week we’re revisiting our most popular episode of the podcast…because next week we’ll be checking back in with our buddies Phil and JV.) In
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SS 056 – Glycemic Index or Glycemic BS?

SS 056 –  Glycemic Index or Glycemic BS? Episode 56 Show Notes Bananas, cookies…Are all carbs created equal? In this week’s episode Brandon and Grant discuss the ins-and-outs of glycemic index…what it means, what it doesn’t, and whether you should
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SS 055 – The Best Methods for Body Comp Measurement

SS 055 – The Best Methods for Body Comp Measurement Episode 55 Show Notes What’s the best method to measure body composition for fat loss??? Brandon and Grant tackle the above question from listener Shaun who is in search of
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SS 054 – How to Prepare for the CrossFit Open

SS 054 – How to Prepare for the CrossFit Open Episode 54 Show Notes Grant joins Brandon in Denver again to talk about coaching athletes for the CrossFit Open.  Brandon reveals how he prepares his athletes both in the off
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SS 053 – Macros Vs Paleo…What should you be doing?

SS 053 – Macros Vs Paleo…What should you be doing? Episode 53 Show Notes Grant joins Brandon in Denver for this episode as they discuss a nutrition hot-topic:  the quality vs quantity debate.  Brandon reveals his frustration with the macros
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SS 052 – A Year in the Making… What we’ve learned in the last 12 months

SS 052 – A Year in the Making… What we’ve learned in the last 12 months Episode 52 Show Notes Grant and Brandon are joined by producer Alice for this special 1 year anniversary episode. In this episode Alice interviews Grant
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SS 051 – Why athletes need a daily Yoga High

SS 051 – Why athletes need a daily Yoga High Episode 51 Show Notes Grant and Brandon are joined by yoga teacher and athlete Bethany Eanes to discuss yoga for mobility and injury prevention in athletes.  Bethany reveals the best methods
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SS 050 – Coach Mike Sheridan talks nutrition & training (and why cardio is making you skinny fat)

SS 050 – Coach Mike Sheridan talks nutrition & training (and why cardio is making you skinny fat…) Episode 50 Show Notes Should cardio have a place in your training? In today’s episode Grant and Heavey are joined by guest
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SS 049 – How to quantitate your fitness with Beast Score

SS 049 – How to quantitate your fitness with the Beast Score Episode 49 Show Notes In today’s episode Grant and Heavey are joined by guest Jason Heidecker, a NASA engineer and the developer of Beastscore.com.  Combining Greg Glassman’s original definition
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SS 048 – Is Gluten Really that Bad? You may need to grab a baguette for this one…

SS 048 – Is Gluten Really that Bad?  You may need to grab a baguette for this one… Episode 48 Show Notes In today’s episode Grant and Heavey discuss:  GLUTEN. Is going gluten-free simply a cool fad or a necessity?  Heavey
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SS 047 – Heavey’s Journey to Jacked: How to Put on 30# of Muscle in a Year

SS 047 – Heavey’s Journey to Jacked: How to Put on 30# of Muscle in a Year Episode 47 Show Notes In today’s episode Heavey shares  his journey from scrawny “hard-gainer” to jacked by putting on 30# of muscle in
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SS 046 – Fitness and Personality Testing

SS 046 – Fitness and Personality Testing Episode 46 Show Notes In today’s episode Heavey and Grant are joined by producer Alice to discuss personality testing and how it correlates to fitness.  The trio discusses meyers briggs results and what
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SS 045 – All You Need is Love?

SS 045 – All You Need is Love? Episode 45 Show Notes In today’s episode Heavey and Grant are joined by listener Tyler as they debate the 5th pillar of health.   Grant has been pushing for sex as the
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SS 044 – Movement with Michelle

SS 044 – Movement with Michelle Episode 44 Show Notes In today’s episode Heavey and Grant are joined by movement specialist Michelle Richards, co-author of the Fitness Revival and co-founder of the Result Cult.  They discuss functional movement screening, mobility for
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SS 043 – Keeping Up With Keto

SS 043 – Keeping Up With Keto Episode 43 Show Notes In today’s episode Heavey and Grant dive into the ins and outs of the ketogenic diet.  What is it, who should try it, and how to implement the diet into
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Coaching: Knowledge is Power (And where to find it)

I had the privilege this summer to attend two very different coaching seminars.  This gave me great perspective comparing the programs and their teachings.  Without further adieu, here’s the rundown of… OPEX vs CROSSFIT  Now to be fair, the OPEX program
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SS 042 – Look At All Them Crickets

SS 042 – Look At All Them Crickets Episode 42 Show Notes In today’s episode Grant and Brandon discuss alternative protein sources…and sample EXO cricket flour protein bars.  They discuss the macro and micronutrient content of crickets, top chef, and whether
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Why Paleo Is Making You Fat

It’s an interesting cycle to watch: You start CrossFitting–> You get fitter and more interested in your overall health. You hear about this buzzword “Paleo”, become interested in also improving your nutrition and dive all-in to the Caveman eating plan.  Grains, sugar
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SS041 – Grant is Fat Update 2

SS 041 – Grant is Fat Update 2 Episode 41 Show Notes In today’s episode we discuss Grant’s journey back to fit and jacked.  We discuss his current training regimen, review his nutrition log, and discuss his stress levels.  Getting
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Overcoming Injuries

Injuries…I hate to break it to you, but they’re going to happen. As an athlete, or even a weekend warrior, at some point you will get injured, and that’s okay. Yes, some injuries can be prevented via smart programming, mobility
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SS 040 – Weight Training for Middle Schoolers with Listener Megan

SS 040 – Weight Training for Middle Schoolers with Listener Megan Episode 40 Show Notes Today’s episode involves a conversation with strength and conditioning coach Megan who successfully implemented a middle school strength and conditioning program for local kids in
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Oh Heavey Fancy!

So, disclaimer here, I’m about to brag… about Heavey. ‘Cuz he got fancy. Some of you know, some of you don’t, but the life of Mr and Mrs Heavey Duty has been far from “normal” to say the least.  We
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SS 039 – Does Fish Oil Work?

SS 039 – Does Fish Oil Work? Episode 39 Show Notes Heavey and Grant field a listener question and go deep on fish oil in this episode.  Fish oil is one of the most popular supplements available, but does it
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Sprinklers: The key to motivation, happiness, and gainz.

  Ah, motivation.  Motivation to move, to work, to workout.  To be…productive. Often times, it can be buried underneath everyday life.  Hard to find at times, and if you disagree with that statement- you’re lying to yourself. If you’re a
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SS 038 – GMO or No?

SS 038 – GMO or No? Episode 38 Show Notes Today’s episode delves into the world of GMO foods.  In this episode we discuss current research and arguements for and against GMO.  Grant gets passionate as he and Heavey severely run off-topic
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Why Training Alone Will Make You A Badass

I’m a loner.   No doubt, given the choice, nine times out of ten, I’d choose to spend happy hour in my garage gym with my dog than join friends for a night out…perhaps a sad thought to you- but
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SS 037 – Meet CrossFit Games Master’s Athlete Mona

SS 037 – Meet CrossFit Games Master’s Athlete Mona Episode 37 Show Notes Today we’re joined by 2015 CrossFit Games Master’s Athlete Mona Latimer (who also happens to be Heavey’s mother-in-law and one of his athletes).  In this episode we discuss
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Finding Your Six-Pack… With Cereal.

I used to be a devoted paleo/primal worshiper…I’m not anymore. Do I still feel a grain-free unprocessed diet is optimal for longevity and health?  Absolutely without a doubt. Do I preach that to my nutrition clients?  Kinda-sorta. Why? Because my
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SS 036 – Training the Nervous System with Mike Ritter

SS 036 – Training the Nervous System with Mike Ritter Episode 36 Show Notes Today we’re joined by trainer, author and all around good dude, Mike Ritter.  In this episode we discuss a listener question on training and the nervous
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The Best Lift For Improving Your Back Squat & Your Backside…[Hint, Hint, It Ain’t A Squat]

Sir Mix-A-Lot said it right: “You can do side bends or sit-ups, but please don’t lose that butt…” Not to be vain, but nice asses are pretty rocking’…and how do you get that?  By lifting- and lifting heavy. Strong glutes shape
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SS035 – Little League to Pro Baseball with Chris Cunningham

SS035 – Little League to Pro Baseball with Chris Cunningham Episode 35 Show Notes

SS 034 – Cage Free, GrassFed, Organic Meats – Are they Worth it?

SS 034 – Cage Free, GrassFed, Organic Meats – Are they Worth it? Episode 34 Show Notes

2015 Games Wrap-Up…Grab Your Peg Boards!

Well, it’s a wrap… the 2015 CrossFit Games completed this past weekend with quite a left hook to the individual athletes.   As a biased endurance-junky-in-my-former-life, I loved the addition of the long swim, Murph*, and the never-ending run/yoke carry
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SS 033 – Is Lifting Dangerous for Kids?

SS 033 – Is Lifting Dangerous for Kids? Episode 33 Show Notes

SS 032 – Protein Supplementation and Post Workout Concoctions

SS 032 – Protein Supplementation and Post Workout Concoctions Episode 32 Show Notes Do you need a post workout shake?  What belongs in that shake?  Is there a difference for males and females?  Today we dive into a listener question and
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The Foodie and the Beast…3 Simple Rules to Tackle Your Nutrition Problems

Food.  It can drive a person insane.  And fat.  And unhealthy.   …Or completely f*ing shredded, bright-eyed, and bushy-tailed.  The choice is yours. Food is fuel.  You know that.  You’ve heard that multiple times…but why is it so f*cking hard
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SS 031 – Nutrition, The 4th Pillar O’ Health

SS 031 – Nutrition, The 4th Pillar O’ Health Episode 31 Show Notes Today’s episode dives head-first into Heavey’s fourth pillar of health- Nutrition.  Heavey breaks down the world of protein, vegetarian thoughts, and hydration while Grant grills him on veggie,
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SS 030 – Grant is Fat, Part 1

 SS 030 – Grant is Fat, Part 1 Episode 30 Show Notes Grant gets real in this episode of Strength and Scotch and discusses how he’s let his fitness go over the past year.  Heavey grills him on his exercise, nutrition and
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Lil’ Bit of Chicken Fried, Cold Beer on A Friday Night…

It seems like Heavey and I have been on a rant over the last few weeks about priorities and life choices.  A far cry from grunting and lifting heavy shit (which I still do on a daily basis)…but besides our
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SS 029 – Women Be Crazy

SS 029 – Women Be Crazy Episode 29 Show Notes

How to Find More Time… Pt.2

In Nicole’s post last week she discussed How to Find More Time in Your Day by aligning your priorities and actions with your values.  I know it may sound a little “woo woo,” but so much unhappiness, stress and grief occur
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SS 028 – Which Online CrossFit Program Should I Do?

SS 028 – Which Online CrossFit Program Should I Do? Episode 28 Show Notes Today we dive into a listener question.  Bryan Edwards asks, which online CrossFit program will help him toward his goals.  So, we chat about some of
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Time… And How to Find More of It

Time.  You want more, you need more… but where do you find it? The answer is priorities, and everyone’s priorities are different based on differing goals and life choices. Aligning those priorities with your values will allow you to realistically
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SS 027 – Skipping this Makes you Fat and Stupid

SS 027 – Skipping this Makes your Fat and Stupid Episode 27 Show Notes

Your Goals. Your Macros. Your Donuts.

Half of all people have a propensity for insulin resistance.  HALF.  That means even if you think you’re fine on a standard American diet, you’ve got a 50% chance that this lifestyle is taxing your pancreas day in a day
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SS 026 – How To Exercise For Health

SS 026 – How To Exercise For Health Episode 26 Show Notes In this episode we dive into the exercise pillar of health.  Learn the priority in your training for lifting, running, etc. if your goal is overall health.  We discuss
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Client Profile: Losing Fat with Bacon & Eggs

Do carbs improve or worsen body composition? Perhaps you read my recent post Carbs Save the Day, where I profiled a client for which I increased her carbohydrate (and caloric) intake to improve her body composition. She experienced both an
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SS 025 – Diabetes: Does Anything Other Than Insulin Help?

SS 025 – Diabetes: Does Anything Other Than Insulin Help? Episode 25 Show Notes

Sooo, carbs. Are they evil? Are they good? What’s the deal?

We recently highlighted one of our nutrition clients and the benefits of adding specific carbs back into her diet…Would this work for you?  The answer is, again, it depends. Nothing in nutrition is simple, and everything depends on the individual.
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SS 024 – Get Inside of Grant’s Head

SS 024 – Get Inside of Grant’s Head Episode 24 Show Notes

Client Profile: Carbs Save the Day!

I’m often given shit because my answer to most questions related to training and nutrition is “it depends.” Do most things truly depend on the circumstances? Of course! The client’s background, current lifestyle and goals all directly impact their prescription.
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SS 023 – Is Organic Worth It?

SS 023 – Is Organic Worth It? Episode 23 Show Notes

Heavey Duty’s First CrossFit Games Athlete: Go Mom!

Some of you may have already seen on our social media, that we’ve got a celebrity amongst the Heavey Duty clientele:  Mona.  (aka- Mrs. HD’s mom).   Mona has qualified for the 60+ masters division of the CrossFit Games- and we
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SS 022 – The Most Underrated Key to Health

SS 022 – The Most Underrated Key to Health Episode 22 Show Notes

Barbells & Broccoli Save the Day….Aka-Diabetes -Get Your Sh*t Together.

As you know from my introduction last week, I’ve been a clinical pharmacist for 10 years, and specifically a type 2 diabetes pharmacist care manager for the last 4 years.  I’ve spent every day managing patients’ chronic conditions, educating patients,
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SS 021 – The Worst Week of Grant’s Life a.k.a The Master Cleanse

SS 021 – The Worst Week of Grant’s Life a.k.a. The Master Cleanse Episode 21 Show Notes

Meet Mrs. Heavey Duty: She left her 6 figure salary to do what???!!!

Some of you know, some of you don’t…so here’s a brief recap of Mr. Heavey Duty. Heavey was an electrical engineer at a NASA facility for almost 10 years…and then he quit. He quit his prestigious engineering position to coach,
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SS 020 – What is Healthy?

SS 020 – What is Healthy? Episode 20 Show Notes

Are You Training Like An Athlete?

It’s common in CrossFit gyms to refer to all clientele as athletes. Young stud training for high school sports? Athlete. Overweight, middle-aged executive getting started with exercise for the first time? Athlete. Your mom? Athlete. Why do we refer to
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SS 019 – BJJ and Golf Training with William from Essex

SS 019 – BJJ and Golf Training with William from Essex Episode 19 Show Notes

SS 018 – Say Hello to my Little Friend (or Alice)

SS 018 – Say Hello to my Little Friend (or Alice) Episode 18 Show Notes

SS 017 – Carb Backloading and OGB

SS 017 – Carb Backloading and OGB Episode 17 Show Notes

SS 016 – Cassandra, the 40-Something CrossFitting Mom

SS 016 – Cassandra, the 40-Something CrossFitting Mom Episode 16 Show Notes

Is Stress Holding you Back in the Gym?

Imagine you’re backing out of your driveway. And, just as you pull into the street, a car that you didn’t see, comes whizzing by and swerves just in time to avoid you. You slam on your brakes. You tense up.
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SS 015 – Why, Heavey Why?

SS 015 – Why, Heavey Why? Episode 15 Show Notes

What it’s Like Training NFLers

Last week I posted about my experience prepping guys for the NFL combine. While, a lot of my time was devoted to working with this group, I also had the opportunity to work with a handful of NFL pros on their
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SS 014 – Coach Erwin Regidor on Connecting with Clients

SS 014 – Coach Erwin Regidor on Connecting with Clients Episode 14 Show Notes The second part of our discussion with Coach Erwin Regidor.  Last time we talked about his experience coaching in Shanghai, this time we discuss what it means
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Training for the NFL Combine

You may have noticed the lack of posts around here recently (outside of the strength and scotch episodes of course).  My absence wasn’t due to a long, luxurious beach vacation though… nope, in my mind, actually something far better.  For the
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SS 013 – Strength in 5/3/1 with Brendan Hufford

SS 013 – Strength in 5/3/1 with Brendan Hufford Episode 13 Show Notes Fellow podcaster and admirer of the deadlift joins us to discuss Jim Wendler’s 5/3/1 strength program and the results of implementing it within high school sports programs. [1:45] Heavey
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SS 012 – Is CrossFit Worth It?

SS 012 – Is CrossFit Worth It? Episode 12 Show Notes In this episode we dive into whether or not CrossFit is worth it and we do so with two of our closest friends, Jason and Phil. We tackle the pros
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SS011 – How to Paleo on the Cheap

SS 011 – How to Paleo on the Cheap Episode 11 Show Notes

SS 010: Fitness in Shanghai with Friend and Coach Erwin Regidor

SS 010: Fitness in Shanghai with Friend and Coach Erwin Regidor Episode 10 Show Notes

SS 009 – Was Alzheimer’s Reversed?

SS 009 – Was Alzheimer’s Reversed?     Episode 9 Show Notes An interesting study out of UCLA shows a reverse in the symptoms of Alzheimer’s in nearly all patients through diet and lifestyle interventions alone… is this for real?  Well, the
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Win $50 to Rogue Fitness

Hey guys and gals, I’m looking for some input on what kind of information to offer on this site over the next year and would really like to hear from you.  Fill out the short survey at the link below by
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SS 008 – Supplementing with Creatine: What, Why and How

SS 008 – Supplementing with Creatine: What, Why and How Episode 8 Show Notes How and why do you supplement with creatine? Is it dangerous?  Is it just for strength or can it also enhance endurance? What type should you use?   All of this
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SS 007 – The Great Gear Debate

SS 007 – The Great Gear Debate Episode 7 Show Notes We are joined by CrossFit coach and friend Paul Lee for our first ever guest appearance on the show.  Listen in as Paul and Heavey discuss the pros and cons of
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SS 006 – Caffeine and Performance

SS 006 – How to Use Caffeine to Enhance Your Training Episode 6 Show Notes In this episode of Strength and Scotch, we cover how to effectively use caffeine to enhance your strength and endurance training.  Including how much, how
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Strength & Scotch Podcast… Plus Free T-Shirts!!!

I’m very excited to announce the official release of Strength and Scotch, a weekly podcast, usually ranging from 10 to 20 minutes discussing everything related to health, fitness and strength training… all while on the sauce!  To get the full
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food scale

Dialing it In

Last week I pulled back the curtain and revealed my meal prep system.  Nothing earth shattering or even new, but perhaps something that gave you some ideas of things you can implement to help you save some time and money while
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food-prep

Meal Prep for the Win!

One of the big reasons people get derailed on their diet is a failure to prepare. Nothing handy when lunchtime rolls around? Shit… guess you’ll have to run by <insert name of random fast food joint> with co workers. Stomach grumbling in
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Supplements

To Supplement or Not?

Odds are good that if you’re a regular gym-goer, you have a blender bottle stashed in your bag.  I mean, who doesn’t like vigorously shaking that clear bottle post workout, it’s kind of therapeutic.  But, I thought it might be good to take
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Group Fitness Testing – August 2014

Last time I reported on our results from the group classes at 626, I discussed an issue that came out of the way we tabulated the statistics. Just as I developed a system to correct that problem, I decided to
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5 Steps to Becoming Julie Foucher

Beyond the whiteboard posted an interesting article last week on their blog. For those of you that don’t know, BTWB is a workout tracking website that’s been around for quite some time now. Four-time CrossFit Games competitor, Julie Foucher also happens
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NPGL Grid League CrossFit

NPGL: Exciting as Hell and Definitely Not CrossFit

Last weekend I went to check out the first home match for the Los Angeles Reign, my local grid league team. Grid league, what the hell is that? Maybe you’ve heard of NPGL or perhaps their former name, NPFL. All of
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Homemade Slam Ball

Over a year ago I started a project to build my own slam ball.  And by started, I mean I purchased some of the supplies on a whim and then let them sit for months collecting dust.  In fact, out
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Fitness Fail

Group Fitness Testing – July 2014

With great enthusiasm I announced in June a new series of posts on this site where I publish the results from the group classes at 626 and any insights gleaned from the direction of the training.  So, without further ado, I
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Ancestral Health Symposium

The Post Where I Leave the House (AHS14)

I spend a lot of time reading, listening, watching and learning through internet content on health and fitness topics, but outside of certifications, I’ve never been to a live event. That is, up until last week, when I attended the 2014
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Cardio Training

Energy Systems, a.k.a. 50 Shades of Conditioning

A few weeks ago I posted the results from a recent week of testing at 626. Included in these results were a battery of strength indicators, looking at the broad categories of: squatting, single leg, upper body pushing, upper body
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Snatch from blocks

Snatch from the Power Position

The snatch is often one of the most troubling movements for folks.  And the truth is, most people will go on struggling with the movement without ever really making meaningful progress.  Ask yourself though, what have you done to improve the lift?
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Training, Testing and Why You Should Know the Difference

One of the first things that attracted me to crossfit was that feeling being completely crushed after a workout. Of having zero left in the tank and dropping to the floor in exhaustion as soon as time on the clock
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Fitness-Programming-Spreadsheets

Group Fitness Testing Results – June 2014

The notion of applying the scientific method to our group training at 626 is something that I’ve been kicking around for quite some time.  Don’t get me wrong, our members have seen great results to date, but my inability to quantify
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Strength Program Results – Session 5

Last month we wrapped up the latest, 6-week, 5/3/1 based, strength-specific program at 626.  Continuing as I have done in the past, below is a recap of the results for the 5 recent participants. Just when I think I’ll be able to
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Ghetto Mobility: How to Mash, Roll and Floss on the Cheap

I’ll be the first to admit, I’m easily distracted by shiny objects.  I’m convinced that anything with Rogue emblazoned on the side will increase my lifts, make me jump higher and run faster.  Something about the black anodizing…. The reality
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Protein Powder Cookies!

Another guest post from the kitchen of Mrs. Heavey Duty: Coconut Chocolate Chip Protein Cookies (grain free, egg free, and oh so good) Ingredients: ¼ c coconut oil ½ c coconut sugar 1/4 c water 1 T honey ¼ tsp
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Win $50 to Rogue Fitness

  Hey guys and gals, I’m looking for some input on what kind of information to offer on this site over the next year and could really use your input.  Fill out the short survey at the link below by
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Interview with Greg Everett – Creator of American Weightlifting Documentary

  A few weeks back I was lucky enough to screen the new documentary, American Weightlifting.  You can find my review of the film here.  As a follow up, the filmmaker, Greg Everett, sat down to answer a few questions
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American Weightlifting Documentary

Aptly named, the new documentary American Weightlifting explores the weightlifting scene in the United States.  The Olympic sport of weightlifting is wildly popular internationally, but as obscure as noodling for catfish in the U.S.  The film highlights many of the
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Build a Pull Up Bar: Construction

Ok, the long awaited finale in the pull up bar series. Thus far, I’ve covered: materials, tools, anchoring and design – now it’s time to walk you through construction. You probably this guessed already but, the construction process is unique
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Primal Whoopie Pie

I’m going to try something new on the blog today… stepping aside and letting someone special make a post on this site, the first non-Heavey Duty post in fact.  Who is this special person you ask?  Well, I’ll let her
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Clean from Power Position

A couple weeks ago I outlined one of the best ways to improve your Snatch and Clean & Jerk – by working off pulling blocks.  Today I’m going to continue that series by exploring the power position for improving your
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How to Get Kids Strong

It is well established that weight training is not only safe, but highly beneficial for children.  There is, however, little information on the most appropriate training protocols for kids.  A paper I recently came across examined the response in young
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Training with Pulling Blocks

Athletes are often initially introduced to the Olympic lifts as full movements.  They are taught the entire snatch and the entire clean and jerk.  Maybe they occasionally go through a quick drill breaking down the movements into a few discrete
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Homemade PVC Parallettes

Whether you’re a crossfitter looking to get in more gymnastics skill time or someone looking to outfit your home gym with a new piece of equipment, parallettes are a great option.  You can build the rock solid pvc parallettes outlined
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Hormones… not just for Teenagers.

Hormones are our body’s method for signaling between cells.  Perhaps this sounds like a boring topic and you may be wondering why I’m discussing them here.  It turns out, this element of biochemistry is of critical importance when we consider
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Relative Safety of Weightlifting

One of the points I touched on in my post on the myth of kids and weightlifting was the relative safety of weightlifting as compared to other common childhood athletic pursuits.  This is counter to the common belief that lifting,
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Creatine Supplementation

This post covers the ins and out of creatine.  What it is, how it works, why you’d want to supplement, etc.  If you’re impatient or don’t really care for all the nitty gritty details, skip down to the summary section
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smolov jr squat

Smolov’ed

The Smolov Cycle is an intense 13 week squating regimen that’ll have you pushing your limits in the squat cage 4 days per week.  For those of you that would like to dabble in the program, but don’t want to
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Jerk Boxes / Pulling Blocks

Jerk Box / Pulling Block Costs

I recently posted about my homemade jerk boxes / pulling blocks.  After receiving a few requests for my exact materials costs, I figured I’d put together a quick post outlining them.  The items listed below are exactly what I purchased
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Resources Section Added

Just a quick update today, I’ve been getting a number of requests from readers and 626 members to list some of the books I recommend and supplements I’ve been taking.  My preference is to disclose these items one at a
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tv bad for kids

TV Reduces Athletic Potential

As a parent, you probably know (or at least have an intuition that) there are many reasons not to use the television as a babysitter.  If you’re unaware, it has been demonstrated that increased hours in front of the boob
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weight loss

Diet Smarter Not Harder:Macro Timing

Fresh on the heels of my carb backloading experiment, I happened across a study examining a similar protocol.  However, instead of leveraging macronutrient timing to accelerate muscle mass growth (as in backloading), this study looked at its effectiveness in weight loss.
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Carb Backloading Results

2 Month Carb Backloading Experiment

My Motivation I kicked off 2013 with an 8 week conjugate strength training and intermittent fasting (IF) experiment.  During this period I increased skeletal muscle by 0.7 lbs and reduced body fat by 1.6 lbs.  These changes in body composition
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Jerk Boxes / Pulling Blocks

Jerk Boxes / Pulling Blocks / Jerk Blocks

Motivation A few months back I attended the USAW Level 1 Certification at Waxman’s Gym.  Besides really enjoying the cert, I also came to appreciate the benefit of weightlifting technique work from pulling blocks.  Though I pissed a couple of months
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Kids Weightlifting Myths

Debunking the Kids Lifting Myth

Common “Knowledge” It’s amazing to me how pervasive common knowledge can be and how loudly some people are willing to preach with little to no background on a topic.  A recent post on the 626 blog included a photo of
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5/3/1 Session 3 – Feb. 2013

Continuing as I have in the past, below I present the results from the latest 5/3/1 strength program at 626.     Week 1 Max Lifts   Week 6 Max Lifts   Percentage Gains   Discussion I’ve covered the structure
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Eating Meat Will Kill Us All

Subtitled  But only if it’s processed and even then probably only if you’re an overweight, inactive smoker.   Quarterly Meat Bashing It feels like a new study makes headlines every few months stating how the consumption of meat is killing
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Fasting / Conjugate Results

For the past 8 weeks, I’ve been experimenting with intermittent fasting.  My goal was to cut body fat, while maintaining or possibly increasing muscle mass.  Well… the 8 week window for my experiment just closed, so now it’s time to take a look at
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Intermittent Fasting: Longevity

Reading through the literature, it was interesting to discover that while most of the buzz surrounding intermittent fasting (IF) is a relatively new phenomena, the first documented study on the effects of IF on longevity was published in 1945.  In
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Build a Pull Up Bar: Design

The design of the pull up bar is the most critical element.  You must account for structural concerns, usability and optimize for the space you have available.  It’d be nice to be able to provide a set of plans that will work
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Intermittent Fasting – Halfway Point

Four weeks into my intermittent fasting experiment and I’m very pleased thus far!  I don’t have body composition data to share – that won’t come for another month but, I’m looking leaner at the same weight and I am truly
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Why Choose Intermittent Fasting?

In earlier posts I both outlined the intermittent fasting protocol I’m following and documented my progress.  However, I realized I never made the case for adhering to a fasting protocol in the first place.  I’ve also been fielding numerous questions around the
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Welcome to Heavey Duty

Build a Pull Up Bar: Anchoring

Continuing the homemade pull up bar series… if you missed the overview, materials, design or tools posts, be sure to check those out.   Ok, today we’re going to get into the nitty gritty – anchoring.  This is a very
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Intermittent Fasting – Week 1

Ok, one week down on my intermittent fasting regimen.  I’ve been maintaing a journal, which I’m including below.  Not sure if I’ll maintain it to this level of detail each week, we’ll see.   The first week was tainted a bit by my
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Intermittent Fasting Experiment

This past Saturday we kicked off a two-month long Paleo / Body Composition challenge at 626.  While many of the members will be adhering to a Paleo diet – a choice I believe is well suited for most of them,
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Build a Pull Up Bar: Tools

This is part 3 in the build your own pull up rig series.  You can find part 1 – the overview here and part two on materials here.   Tools of the Trade There are relatively few tools required to form your
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Build a Pull Up Bar: Materials

In the initial post in this series I showed you the three pull up bars I’ve built previously.  Today I’d like to review the materials used to construct these bars.  As I eluded to in the first post, the materials list is surprisingly simple.
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Build a Pull Up Bar: Overview

I have built 3 pull-up bar rigs to date.  These have ranged from modest to huge super structures meant to accommodate over 40 people.  Each of the bars was built using the same basic, easy to work with materials.  With
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Wendler 5/3/1 Program Overview

I was just thinking that I posted the results from several 5/3/1 sequences (here, here and here), but never provided an overview of the program.  For the unacquainted,  5/3/1 is a widely adopted strength program developed by Jim Wendler.  He has
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5/3/1 Session 2

It looks like these posts are going to be a recurring thing now that the strength program has caught on over at 626.  I can’t say that I blame them, with each new cycle the members continue to achieve astounding
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5/3/1 Strength Gains – Revisited

This post is a follow up to my original 5/3/1 post.  While the original detailed my personal progress with the program, today I’m going to highlight the progress of a group at CrossFit 626 utilizing Wendler’s approach to strength gains.  Building on my
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Strength Gains with 5/3/1

I’m a hard gainer.  I’ve always been a pretty scrawny guy.  It took 7 years in college of pizza 5 nights a week (Burger King the other two nights) and a couple two liters of soda per day to get me
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