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June 10, 2019
#076: 14 Ways to Recover Better
We're talking about a bunch of ways to recover from our workouts better, from simple foam rolling to electric stimulation and float tanks.
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51 min
June 3, 2019
#075: Scaling Culture at CrossFit TILT
We’ve got Max Isaak in to talk about what we’re doing at CrossFit TILT, how I think about scaling culture across multiple gyms, and the distinction between being a leader and a business owner.
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37 min
May 31, 2019
#074: Win or Learn (Fixed!)
We’re talking about failing, the difference between pain and suffering, and why I think the ability to learn from our failures is a skill everybody should learn to cultivate.
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32 min
May 20, 2019
#073: Two Minute Drill #6
We're tackling some more of your questions this week, including the food I'd recommend you eat before a workout, what I'd do differently if I was starting CFNE today, and my tips on overcoming performance anxiety.
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22 min
May 13, 2019
#072: Optimize Your Nutrition, w/ EC Synkowski
We’ve got EC Syncowski of OptimizeMe Nutrition in to talk about the fundamentals of a good diet, the 800g Challenge, and whether it’s more important to focus on the quality or the quantity of our food.
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55 min
May 6, 2019
#071: The Theoretical Development of a Business
We’re walking through the framework I’ve developed for building CrossFit New England, which has five areas of focus: Culture, Product, Marketing, Management, and Systems.
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67 min
April 29, 2019
#070: Top Trends Inside the CrossFit Community
We’re exploring some of the common trends we’ve seen come and (sometimes) go within CrossFit over the years, including the Zone Diet, post-workout chocolate milk, and subscriptions to mobility programming.
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58 min
April 22, 2019
#069: Embrace the Chase
We’re tackling the concept of chasing excellence head on, talking about putting first things first & why pursuing success isn’t as meaningful as the pursuit itself.
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37 min
April 15, 2019
#068: The Changing Landscape of CrossFit
We’re diving into all the changes at CrossFit, why the Sanctionals are better tests than Regionals, and how re-learning what it takes to get to the Games now.
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50 min
April 8, 2019
#067: Danger Foods
We’re covering some of the foods you want to consider avoiding in your pursuit of better health, as well as a breakdown of how some simple changes can have a huge impact on the overall quality of what you’re eating.
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39 min
April 1, 2019
#066: Two Minute Drill, #5
We’re tackling more of your questions, talking about training seniors, active recovery, and whether I’ve ever considered a vegan diet.
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28 min
March 25, 2019
#065: Prioritizing the 5 Factors, w/ Katrin Davidsdottir
Katrin is back to talk with us about the difference between pursuing health and optimal performance, as well as some of the hacks we’ve found to sleep better, eat cleaner, and train harder.
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43 min
March 18, 2019
#064: Responding to Training Setbacks
We’re diving into some ways to avoid overuse injuries in the gym, how to think about coming back from whatever setbacks may have derailed your training, & what we do as an affiliate to try to minimize injuries from happening at all.
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33 min
March 11, 2019
#063: 10 Principles of Connection
We’re covering the ten ways we can all do a better job of connecting with each other - things like seeking first to understand, asking interesting questions, and complimenting without hesitation.
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22 min
March 4, 2019
#062: Two Minute Drill, #4
We're tackling some of your questions, covering topics from mobility, to what I think about people who train to the point of sickness, to whether bodybuilding has a role inside of CrossFit training.
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42 min
February 25, 2019
#061: How I Think About Coaching
We’re talking about how to climb the ladder of leadership with your athletes, why you should never ask a client why something isn’t working, and how to get the most out of your coaches.
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62 min
February 18, 2019
#060: Building Stronger Nutritional Strategies
We’re talking about some of the ways you can set yourself up for nutritional success at home, at the office, and when you go out to eat.
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42 min
February 11, 2019
#059: Running Your Gym Like a Private School
We're talking about how CrossFit New England on-boards new members, the three things we believe can guarantee our members' success, & why gyms should be paying attention to their churn rate.
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31 min
February 4, 2019
#058: Embracing Vulnerability, with Heather Bergeron
Heather joins us in this episode to talk about living a life of honesty, dealing with the judgments of others, & why being vulnerable is how we can build trust.
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37 min
January 28, 2019
#057: Two Minute Drill, #3
I'm answering your questions on subjects like ideal body fat for health, whether fear is a good motivator for change, & what I would do if I had to start my coaching career over from scratch.
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34 min
January 21, 2019
#056: Taking Small Steps Toward Big Goals, with Katrin Davidsdottir
Katrin joins us to talk about how we came to start working together, how we think about & build toward our goals, & when we start creating the year's training plan.
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42 min
January 14, 2019
#055: Defining & Pursuing Balance
We're breaking down what I mean when I say that I'm seeking balance in my life.
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28 min
January 7, 2019
#054: Starting a Career in CrossFit
We're talking about the journey I took from being a personal trainer to building CrossFit New England as it stands today, what young trainers who want to start a gym should do first, & my best advice for owners who have just opened their doors.
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45 min
December 17, 2018
#053: 10 Principles for Better Sleep
We’re talking about developing better sleep habits & why optimizing our sleep is really optimizing our health.
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33 min
December 5, 2018
#052: A Masters Athlete's Guide to Competing
In this episode: We're talking about strategies for maximizing the competitive career of a master's athlete.
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30 min
November 24, 2018
#051: Learning to Flip Fear Around
We're talking about evolutionary sources of fear, the role it has played in my life, & how to use fear to make yourself better.
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28 min
November 16, 2018
#050: Favorite Books, Podcasts, Films, & People
In this episode: We're covering the books & other resources that I most frequently recommend.
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64 min
November 5, 2018
#049: Game Day Nutrition
We're talking about the best practices & common mistakes of keeping your nutrition on point during your next CrossFit competition.
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37 min
October 25, 2018
#048: What it Means to be Productive
We're talking about putting first things first, the number of hours the average American spends watching television, & how I schedule my days & weeks to ensure I'm being effective.
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45 min
October 15, 2018
#047: Two Minute Drill, Take #2
We’re answering listener questions, including my advice to young athletes who want to make CrossFit a professional endeavor, recommended approaches to uncover food sensitivity issues, & my morning routine.
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40 min
October 5, 2018
#046: Earning Trust & Building Teams
We're talking about the philosophy & the process we take at CFNE to hire new people, the value of trust, & how to share your vision so that the whole team buys into it.
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52 min
September 25, 2018
#045: Don't Get Bamboozled by Big Food
We're talking about some of the reasons we're set up to fail when trying to eat clean, as well as a bunch of foods & ingredients to look out for as we pursue better health.
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37 min
September 11, 2018
#044: Talent, Opportunities, & Effort
We're talking about whether Katrin, Fraser, & Tia are more talented than other athletes, the value of deliberate practice, & why I think it's important to first define what you would consider a success.
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28 min
August 28, 2018
#043: What to Do About Your Weaknesses
In this episode: We're talking about how to attack weaknesses in the gym, how to play to our strengths outside the gym, & how I've come to think about the areas in my own life I want to focus on improving. Show Notes: 01:54 - How I think about getting to the bottom of movement or performance issues 8:55 - Why I don't only competitive athletes should be focusing on their weaknesses 16:48 - What I think are the cross-over benefits to real life of learning how to attack weaknesses in the gym 23:14 - My thoughts on whether it ever makes sense to go hard on our weaknesses, even in lieu of strengths 28:55 - How I've come to think about & through my own areas of weakness // Subscribe on Apple Podcasts: http://apple.co/2lCdeWb Subscribe on Google Play: https://goo.gl/VPYj3G Grab the book: http://amzn.to/2vSjU4q Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential. Web: http://www.benbergeron.com/ Instagram: https://www.instagram.com/benbergeron/ Facebook: https://www.facebook.com/coachbenbergeron/
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37 min
August 15, 2018
#042: Desert Island Health
In this episode: We're imposing some imaginary constraints to explore some of my health & fitness principles. Topics include which CrossFit benchmarks workouts I'd pick to repeat forever if I had to, what single meal I would eat if I had to only eat one meal for the rest of my life, & what single movement I'd choose if I could only do one. Show Notes: 01:30 - My pick for what movement in the gym I would pick if I could only do one for the rest of my life 08:00 - If I could only do 3 CrossFit benchmarks workouts, on repeat, for the rest of my life, these are the 3 I'd choose. 15:49 - My answer to which would be worse to endure: Sleeping only 4 hours a nice, every night; eating only food at the local house of pizza; or only working out twice a week. 19:00 - Some of my go-to workouts when I don't have any equipment to use 22:20 - The single meal I would eat every day, for every meal, if I had to limit myself to it. 28:00 - The people I would gather around a table to learn from, if I could pick from anybody past or present. // Subscribe on Apple Podcasts: http://apple.co/2lCdeWb Subscribe on Google Play: https://goo.gl/VPYj3G Grab the book: http://amzn.to/2vSjU4q Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential. Web: http://www.benbergeron.com/ Instagram: https://www.instagram.com/benbergeron/ Facebook: https://www.facebook.com/coachbenbergeron/
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32 min
August 3, 2018
#041: Tips to Improve Competitive Performance
In this episode: We're talking about ways to be more competitive in the sport of CrossFit. Topics include how to get better at muscle-ups, tips for improving your double unders, & my best advice for athletes who don't have a coach. Show Notes: 02:06 - Quick recap of the Theoretical Development of a Champion 03:55 - My best advice for a competitor I've never seen compete or train 09:36 - Something I think too many athletes are doing in daily training 12:35 - Something I think not enough athletes are doing in their daily training 14:41 - My thoughts on elite athletes not always eating "clean" 17:37 - Tips for getting better at muscle-ups 21:01 - Tips for getting better at double-unders 22:40 - Watch Molly Metz do 10 minutes of UB double-unders here [https://youtu.be/0-PS4jK2LOI] 26:11 - How to get better at touch & go reps 29:34 - Advice on events that have a rower/Trueform/bike, etc 32:57 - What to do if you don't have a competitive coach to work with 35:06 - A sneak peak at something new from CompTrain [Subscribe on Apple Podcasts here: https://itunes.apple.com/us/podcast/the-comptrain-radio/id1420154954] // Subscribe on Apple Podcasts: http://apple.co/2lCdeWb Subscribe on Google Play: https://goo.gl/VPYj3G Grab the book: http://amzn.to/2vSjU4q Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential. Web: http://www.benbergeron.com/ Instagram: https://www.instagram.com/benbergeron/ Facebook: https://www.facebook.com/coachbenbergeron/
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38 min
July 18, 2018
#040: Effective Parenting Tactics
I'm covering some of the most impactful parenting tips I've learned, including praising effort instead of talent, not keeping any junk food in the house, and why we don't let our kids quit. Show Notes: 01:33 - All Pro Dad article: https://www.allprodad.com/10-things-i-hope-my-children-remember-about-me-as-a-father 02:30 - Put your spouse first, not the kids 05:18 - Praise effort, not talent or achievement 05:56 - Grab "Grit" by Angela Duckworth here [https://amzn.to/2Lg2nP1], & "Mindset" by Carol Dweck here [https://amzn.to/2uuvHYy] 11:10 - Don't keep junk in the house 14:55 - Follow through on your promises 19:58 - Be vulnerable, but never complain 22:25 - Sympathize with them 23:51 - Grab "Never Split the Difference" by Chris Voss here [https://amzn.to/2uydid7] 27:15 - Don't let them quit 33:08 - Talk with them about money 36:47 - The importance of sleep // Subscribe on Apple Podcasts: http://apple.co/2lCdeWb Subscribe on Google Play: https://goo.gl/VPYj3G Grab the book: http://amzn.to/2vSjU4q Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential. Web: http://www.benbergeron.com/ Instagram: https://www.instagram.com/benbergeron/ Facebook: https://www.facebook.com/coachbenbergeron/
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43 min
July 3, 2018
#039: 10 Ways to Lead from the Front in Your Gym
In this episode: I'm going through ten of the ways I try to lead in my affiliate, including taking our own classes, welcoming feedback, & following through on what I say. Show Notes: 01:50 - #1: Take your own classes & follow your own programming 04:53 - #2: Move well 06:25 - #3: Eat clean 10:04 - #4: Use people's names & look them in the eye 17:14 - #5: Follow through on what you say 19:46 - #6: Welcome feedback & don't be defensive 22:04 - #7: Admit when you don't know something 24:05 - #8: Be the first to arrive & the last to leave 25:38 - #9: Never complain, never whine, never make excuses 27:44 - #10: Smile // Subscribe on Apple Podcasts: apple.co/2lCdeWb Subscribe on Google Play: goo.gl/VPYj3G Grab the book: amzn.to/2vSjU4q Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential. Web: www.benbergeron.com/ Instagram: www.instagram.com/benbergeron/ Facebook: www.facebook.com/coachbenbergeron/
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30 min
June 20, 2018
#038: Why CrossFit is Different than the CrossFit Games
In this episode: I'm talking about the primary differences between the CrossFit that happens in our gym & the CrossFit that happens in Madison every summer. Show Notes: 02:02 - How I've come to think about the differentiation between CrossFit and the CrossFit Games 04:05 - My Mt. Everest analogy 07:01 - Why your focus shouldn't be on intensity 08:03 - Mechanics 09:59 - Consistency 10:35 - Appropriate Intensity 13:21 - How the goals of a CrossFit gym member is different than those of a CrossFit athlete 16:09 - Where I think we'll be in 30 years. // Subscribe on Apple Podcasts: http://apple.co/2lCdeWb Subscribe on Google Play: https://goo.gl/VPYj3G Grab the book: http://amzn.to/2vSjU4q Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential. Web: http://www.benbergeron.com/ Instagram: https://www.instagram.com/benbergeron/ Facebook: https://www.facebook.com/coachbenbergeron/
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17 min
June 5, 2018
#037: The Benefits of Negative Visualization
In this episode, we're talking about tactful conflict resolution, the benefits of talking through "If, Then" scenarios, & why thinking through what might go wrong is a great way to make things go right.
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28 min
May 22, 2018
#036: 10 Habits You Should Stop Having
I cover 10 things we shouldn't be doing, including hitting the snooze button, watching the news, & leaving dishes in the sink.
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24 min
May 8, 2018
#035: The Secret to the Good Life
In this short episode: I talk about the two questions you should be asking yourself consistently if you want to live a fulfilled life, and why you shouldn't always trust your feelings in pursuit of your goals. Show Notes: 00:01:55 - The first question everyone should be asking themselves 00:04:04 - The second question everyone should be asking themselves 00:04:30 - Grab Stephen Covey"s "7 Habits" [http://amzn.to/2miHUMI] & "First Things First" [https://amzn.to/2KJU9LR] 00:06:05 - Why your feelings can be misguided 00:08:00 - The role of fear // Grab the book: http://amzn.to/2vSjU4q Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential. Web: http://www.benbergeron.com/ Instagram: https://www.instagram.com/benbergeron/ Facebook: https://www.facebook.com/coachbenbergeron/
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12 min
April 24, 2018
#034: Frequently Asked Nutrition Questions
I'm answering some of the most common nutrition questions we get at the gym, from which supplements I recommend to intermittent fasting, from hydration to how much red meat is too much. Show Notes: 00:00:50 - Watch all the CFNE Way Episodes here: https://goo.gl/u8Nfkv 00:02:22 - What sources would you recommend for a deeper dive into learning about nutrition? 00:04:30 - Grab Michael Pollan's books here: "In Defense of Food [https://amzn.to/2qOazd4], "Omnivore's Dilemma" [https://amzn.to/2qLRYPl], "Food Rules" [https://amzn.to/2HfxXLv] 00:05:15 - Robb Wolf's website: https://robbwolf.com/ 00:05:57 - Grab Robb Wolf's books here: "Paleo Solution" [https://amzn.to/2K3WZuH], "Wired to Eat" [https://amzn.to/2HB2DGt] 00:05:50 - Watch the Joe Rogan/Robb Wolf episode here: https://goo.gl/qgWcff 00:06:01 - Grab Gary Taubes's books here: "Good Calories, Bad Calories" [https://amzn.to/2F2TOjp], "Why We Get Fat" [https://amzn.to/2HOkwiH], "The Case Against Sugar" [https://amzn.to/2HG74zW] 00:06:50 - Chris Kresser's website here: https://chriskresser.com/ 00:08:06 - What supplement is overused? 00:09:02 - What supplement is underused? 00:10:24 - What is cod liver oil & why should I take it? 00:12:23 - Are veggies still good if I turn them into a shake? 00:13:36 - How much red meat is too much red meat? 00:14:37 - What is a good alternative if I can't afford grass-fed/wild caught meats? 00:16:17 - If I have a race or event coming up, should I carb load? 00:16:48 - What is intermittent fasting? 00:17:53 - How hydrated do I need to be normally? 00:20:20 - Are more, smaller meals better than fewer, larger ones? 00:22:37 - If I'm eating the amount I should, why am I still hungry?
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25 min
April 11, 2018
#033: Assessing Health by Measuring Fitness
Talking about going to the doctor, why how many burpees you can do in a minute is an indication of more than just your fitness, & the difference between being a swim coach & a lifeguard.
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21 min
March 28, 2018
#032: Breaking Down the Five Factors of Health
We're talking about good habits & bad, the three steps of every habit, & about taking small steps in the right direction. // You can see the poster here: https://goo.gl/hi4BhA
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18 min
March 7, 2018
#031: A Recipe for Better Habits
We're talking about good habits & bad, the three steps of every habit, & about taking small steps in the right direction. // Grab "Chasing Excellence" here: http://amzn.to/2vSjU4q
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34 min
February 23, 2018
#030: Two Minute Drill, Take 1
In this episode: Answering some listener questions, including the how to balance intensity & volume in training, what I'm working to improve these days, & my recommendations for athletes coming back from injury.
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24 min
February 7, 2018
#029: Getting the Most Out of Your Training
We’re talking about why we put so much emphasis on recovering well, touching on nutrition, sleep, muscle work, icing versus heat, stress, & much more.
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31 min
January 17, 2018
#028: Strengthening Your Grit Muscles
We're talking about resilience, a fixed mindset versus a growth mindset, & why hard work is more important than talent.
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22 min
January 2, 2018
#027: The Development of a Champion
We're breaking down the theoretical development of a champion & what makes the difference between good athletes & great athletes.
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24 min
December 14, 2017
#026: Answering the Questions from Tribe of Mentors
We're answering the 11 questions posed in Tim Ferriss's new book Tribe of Mentors. Subjects include the books that have influenced me the most, how caffeine is amazing in small doses, & why I don't believe in failure.
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15 min
November 29, 2017
#025: The Value of Thinking Big
We're talking about how CFNE, CompTrain, Project:Elevation, & working with Elite CrossFit Games athletes are all part of the same mission.
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38 min
November 7, 2017
#024: Fueling the CrossFit Athlete
We're talking about why nutrition is so important in the sport of CrossFit, ideal body fat percentages for athletes, & what supplements I recommend CrossFit athletes take.
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28 min
October 24, 2017
#023: Maximizing Your Minutes
Talking about time management, putting first things first, & why it'd be great if email wasn't a thing.
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31 min
October 11, 2017
#022: The Importance of Being Strong Enough
In this episode: We're talking about why athletes who want to make waves in the sport of CrossFit need to focus on getting strong enough to actually be competitive.
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20 min
September 28, 2017
#021: W.H.O.O.P.I.E.
We're breaking down an acronym that can help you set better goals & achieve bigger things.
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20 min
September 1, 2017
#020: 2017 CrossFit Games Debrief
We're talking about Madison, the programming, & the lessons we learned during the 2017 season
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34 min
August 1, 2017
#019: Katrin Davidsdottir
In this episode: Talking with Katrin Davidsdottir about moving to the U.S. to train, surrounding yourself with the right people, & putting in 100% effort.
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47 min
July 26, 2017
#018: Putting Character First
We're talking about why I always start with character, the value of spending time in silence, & what most people are missing in their training.
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27 min
July 11, 2017
#017: Preparing for the Games
Talking about my month-long CrossFit Games training camp, why eliminating distractions are important, & how excellence is contagious.
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26 min
June 6, 2017
#016: How to Train with Intention
We're talking about the difference between practice, training, & competition, & why you should go into every session at the gym knowing which mode you're in.
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27 min
May 24, 2017
#015: Redefining Adversity
Talking about why a busted ACL can be a good thing, what Brent Fikowski, Tom Brady, & Katrin Davidsdottir have in common, & why you should focus less on what happens & more on how you respond to what happens.
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23 min
May 3, 2017
#014: Simplifying Nutrition
We're talking about why I prefer to keep my nutritional advice simple, the value of getting blood work done, & why both quality & quantity matters.
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26 min
April 18, 2017
#013: Working With Members Who Compete
Talking about the best ways I've found to work with my members who want to compete in CrossFit, without losing their connection to our community.
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21 min
April 3, 2017
#012: How to Chase Happiness
We talk about why happiness doesn't live on the other side of achievement, gratitude, & why relationships matter more than money.
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28 min
March 21, 2017
#011: Cole Sager
Cole Sager stops in to talk about growing up in a small town, his football career, & the "why" behind everything he does.
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52 min
March 7, 2017
#010: Conditioning-Biased Programming
Talking about the difference between programming for competitors versus members of our affiliates, the downfalls of strength-biased programming, & why less is almost always more.
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26 min
February 21, 2017
#009: Living Based on Core Values
We discuss how I think about Core Values today versus how I used to think about them, & why they're so important to think about every single day.
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30 min
February 8, 2017
#008: Brooke Wells
Brooke Wells stops in during a weekend of training with Ben to talk about her background, her training, & her hopes going forward.
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36 min
January 24, 2017
#007: Becoming a Leader
Talking about the different levels of leadership, the definition of trust, sincere listening, & how to build a staff of strong leaders.
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30 min
January 10, 2017
#006: Daily Discipline
Talking about goal-setting, building habits, & why you want to strive to keep the chain of success going.
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29 min
December 27, 2016
#005: The 2030 Games Champ
Talking about how I might guide a young athlete toward future success in the sport of CrossFit.
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29 min
December 13, 2016
#004: Practical Ways to Boost Your Community
In this episode: We're talking about some of the small (but important) ways CFNE shows their members they care, touching on topics like thank-you notes, what your programming says about your priorities, & the value of giving your coaches constraints.
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32 min
November 29, 2016
#003: Evaluating Opportunities
In this episode: We're chatting about how I think about opportunities, some of the reasons we decided to cancel the East Coast Championships, & why I made the decision years ago to stop being a competitive athlete.
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27 min
November 15, 2016
#002: Maximizing Your CrossFit Open
In this episode: We talk about how to maximize your CrossFit Games​ Open. Topics include how to fit the events into your normal training schedule, what might be coming in 2017, & the value of leaderboarding.
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28 min
October 26, 2016
#001: Building a Coaching Team
We look back to when CrossFit New England was first ready for us to build a coaching team, the mistakes we made while we figured that out, & what we look for in new coaching hires these days. Web: http://www.builtbybergeron.com/ Instagram: https://www.instagram.com/benbergeron/ Facebook: https://www.facebook.com/builtbybergeron/
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25 min
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