The Hungry Horny Happy podcast

Summary In this episode Crowder continues on the topic of aerobic training, and speaks specifically about training parameters for building endurance.   What is covered Throw away Thanksgiving leftovers that will sabotage your goals The aerobic system run when you are engaging in long sustained efforts To improve your aerobic system you have to train long slow distance and short powerful sprint efforts About 80% of you work need to be easy zone 1 work (long slow distance) The other 20% needs to be intense interval training Make your long slow distance sport specific ie: running for runners, swimming for swimmers, rowing wall balls etc for CrossFitters You can add as much zone 1 as a person has time for Most people work in the zone 3 which does not lead to sustained gains If you can’t talk to someone while doing it, it is not zone 1   Links http://www.rockcreekrunner.com/2015/10/14/base-building-for-runners/   https://www.mcmillanrunning.com/index.php/articlePages/page/23   http://d3multisport.com/heart-rate-training/zone-1-and-zone-2-training-explained/   http://running.competitor.com/2016/08/training/bigger-better-build-huge-aerobic-base_154376   http://myathleticlife.com/2012/08/thoughts-james-opt-fitzgerald-400-meter-800-meter/   https://www.unm.edu/~lkravitz/Article%20folder/optimizeendurance.html   http://www.teachpe.com/anatomy/energy_systems.php   https://hp-athlete.com/2014/05/25/unleashing-your-inner-aerobic-monster/   http://opexfit.com/opex-one-may-22-2015/

In this episode Crowder and Brad go over the what you need to do to increase mobility while explaining why many conventional methods do not work.   Head over to www.kcrowder.com/mobility/ to read the associated article.

Summary In this episode Crowder goes over How to train the Aerobic system. Learn a basic overview of how the body derives energy and how to improve your endurance.   What is covered Transitioning to an endurance athlete The body requires energy Energy in the body is measured in ATP The aerobic system is the most efficient energy system in the body The anaerobic system is used for shorter bursts of power The aerobic system runs when there is enough oxygen coming in order to produce all of the body’s currently needed energy Glycogen is the body’s form of stored glucose The goal of aerobic training is to increase your body’s ability to remain energy deficit neutral no matter how much energy you expend in no matter how short a time To get more aerobic you must create a stress that pushes your mitochondria's current ability beyond what it currently has over long periods of output Aerobic training also increases many markers associated with circulatory health which will allow you to recover faster in during other types of training In order to see positive change you must give the aerobic system stimulus to get both more efficient and more enduring To do this you need high intensity aerobic training about 20% of the time and long slow low intensity 80% of the time Going moderately hard all of the time often times results in getting worse To program endurance training plan a long base building period with lots of volume, then a stamina cycle, followed by a speed and power cycle   Links http://www.rockcreekrunner.com/2015/10/14/base-building-for-runners/   https://www.mcmillanrunning.com/index.php/articlePages/page/23   http://d3multisport.com/heart-rate-training/zone-1-and-zone-2-training-explained/   http://running.competitor.com/2016/08/training/bigger-better-build-huge-aerobic-base_154376   http://myathleticlife.com/2012/08/thoughts-james-opt-fitzgerald-400-meter-800-meter/   https://www.unm.edu/~lkravitz/Article%20folder/optimizeendurance.html   http://www.teachpe.com/anatomy/energy_systems.php   https://hp-athlete.com/2014/05/25/unleashing-your-inner-aerobic-monster/   http://opexfit.com/opex-one-may-22-2015/   https://hp-athlete.com/2015/07/19/stimulus-adaptation/   https://hp-athlete.com/2015/08/17/stimulus-adaptation-part-2-work-smarter-not-harder/ http://www.biketechreview.com/performance/supply/48-mitochondria-the-aerobic-engines   Images http://static.memrise.com/uploads/mems/output/5289648-140518230914.png   https://meteormemory.files.wordpress.com/2015/12/cellular-respiration.png?w=423&h=318

Summary In this episode Crowder explains why pursuing challenge gives life fulfillment. Modern day life is in many ways extremely easy compared to how most people have lived throughout history. Seeking out new challenges keeps us alive and growing.   What is Covered The benign, non-threatening nature of everyday life Humans as the only animal who has to seek out exercise to mimic a lifestyle centered around labor What is Kokoro?: a civilian version of navy seal hell week Where in our society can we find challenge that allows us to grow? Trying something that makes you uncomfortable allows you to become a better person   Links Video https://youtu.be/eb9SNXM6yDE   Hell Week For Civilians http://www.bloomberg.com/news/photo-essays/2016-04-28/sealfit-s-kokoro-camp-is-hell-week-for-civilians   World's Most Intense Fitness Program https://www.outsideonline.com/1928091/worlds-most-intense-fitness-program   Homepage http://sealfit.com/kokoro/

Summary In this episode Crowder goes over how he lost 11 pounds in 30 days by restricting calories. Crowder also explains why losing weight this fast is not the best way to lose only fat, and that doing so requires a longer term solution.   What is Covered Losing 11 pounds in 30 days Running the numbers on how many calories it takes to be in a deficit Doing a combination of zone 1 and strength work while dropping calories When food quality goes down and calories stay the same other metrics tended to suffer ex: sleep, energy, libido Measuring body fat along the way to see whether fat or muscle was lost Down 11.5 pounds in 20 days; 6.3 was fat 5.2 was muscle If your goal is to lose only fat and no muscle, your protein must remain high Maintaining food quality is paramount to keep bio-markers besides body composition healthy   Links www.fext.co   Send questions about this topic to: crowder@crossfit77.com

Summary In this Episode Crowder covers basic parameters for strength training, and hypertrophy training.   What is Covered Movement selection for strength training Independence and self reliance as the purpose for building functional strength Strength is the basis for all functional living Multi joint movements vs. single joint movements Squatting, pulling, pushing, carries defined 80% of traditional strength training needs to be based on compound movements Single joint movements have their place for body building goals, and improving weak points Adjusting your training based on your goal Getting “toned” requires lifting heavy weights Practicing the lifts with low weights prior to adding load Sets of 1-6 for strength, 8-12 for hypertrophy, endurance 20-50 Time under tension: the total time the muscle is under strain in a set Use time under tension when hypertrophy is the goal For less reps, use more sets For maximal strength, full body workouts are not optimal Males need more rest between heavy strength days compared to females To gain size and strength you need to up your protein High volume training can benefit from lots of carbs If you have issues with insulin sensitivity or diabetes higher fat is better Quotes “Strength is the basis for all functional living”

Summary In this episode Crowder discusses the difference between pain and injury. A lot of people in our society do everything in their power to avoid pain which results in the inability to deal with life’s struggles.   What is covered Taking action is not a result of motivation, it takes self discipline Pain vs injury New trainees often mistake soreness for injury Injuries are associated with distinct moments when the occur Training is the act of purposely breaking the body down so that it grows back stronger The importance of proper recovery in order to be able to “suck it up”   Quotes “People just need to suck it up sometimes, sometimes people are such big whinners.”

Summary In this episode Crowder explains the direction he wants to take the podcast in, and the difference between motivation vs. self discipline   What is covered Most things that are most impactful are not highly polished How being honest with yourself is needed to progress Suzy Goodwin’s world record attempt Fantasies vs. real goals People who achieve great things do not do so with massive amounts of motivation Disciplined does not mean you are 100% happy while you are doing the thing that requires discipline Hot burners use motivation but quickly give up Using self discipline to achieve goals means you can live with no regrets Decide what you want, figure out what it takes to get there, then do those things consistently over time to get there Links http://bladenjournal.com/top-stories/8377/triplet-mom-military-spouse-to-set-guinness-world-record-in-fayetteville

Summary In this final installment of Crowder’s interview with Tony Blauer we get deep into the logic and thought process behind the Blauer tactical system.   What is covered The startle flinch response Using the startle flinch response as a self defense mechanism Where to continue learning the Blauer sear system The logic behind practical application of the spear system to category 4 encounters How Tony wants to make the world safer Links http://blauerspear.com/ http://crossfitdefense.com/   https://www.regonline.com/custImages/250000/259759_copy/SpearBannerOptions%20(2)-H.jpg   http://soldiersystems.net/blog1/wp-content/uploads/2008/09/blauer_logo.jpg   https://www.studentofthegunradio.com/wp-content/uploads/2015/11/SOTG-272-Ready-to-Fight-w-Guest-Tony-Blauer.jpg   http://www.ammoland.com/wp-content/uploads/2016/08/Tony-Blauer-397x320.jpg?f9648c   http://www.comalcrossfit.com/Websites/comalcrossfit/images/CF_Defense.png   https://sme-badges.crossfit.com/Badges/defense-athlete.png

Summary In Part two of three series with Tony Blauer we get into the mechanics of fear. Tony specializes in applying psychology to the context of fighting and exposing the underlying reasons for why people react the way they do to fear.   What is covered Tony’s experience with his daughter at a UFC fight The importance of learning what someone fears prior to the event in question Removing unneeded conscious concerns Effects of human domestication on human actions and fear Lack of training for category 4 real life confrontations Reverse engineering your self defence concerns based on your situation and circumstances Category 1-3 training will help you in a category 4 confrontation, if you aknowledge category 4 Fear is in the mind, most things people are afraid of never happen People have been fighting in category 4 since the beginning of physical confrontation, the other categories have only existed for a few thousand years The startle flinch is uniform and exists across all vertebrates Applying what you must do to the other person opposed to what they will do to you, in other circumstances   Quotes “What would you do if you didn’t fear fear?”   “In order to get to no fear, you have to get to know fear.”   “We need to stop outsourcing our safety.” Links http://blauerspear.com/ http://crossfitdefense.com/   https://www.regonline.com/custImages/250000/259759_copy/SpearBannerOptions%20(2)-H.jpg   http://soldiersystems.net/blog1/wp-content/uploads/2008/09/blauer_logo.jpg   https://www.studentofthegunradio.com/wp-content/uploads/2015/11/SOTG-272-Ready-to-Fight-w-Guest-Tony-Blauer.jpg   http://www.ammoland.com/wp-content/uploads/2016/08/Tony-Blauer-397x320.jpg?f9648c   http://www.comalcrossfit.com/Websites/comalcrossfit/images/CF_Defense.png   https://sme-badges.crossfit.com/Badges/defense-athlete.png

Summary In part one of a 3 part series with Tony Blauer, Crowder discusses Tony’s view on the categories that different combat styles belong in along with a fighter’s need to eliminate fear prior to fighting.   What is Covered Spear Tactical Systems as a reverse engineered self defense methodology Tony’s experience in wrestling and grappling at a young age Viewing martial arts and weapons in more specific categories Category 1 - classic martial arts ex:taekwondo, ju jitsu Category 2 - contact sports ex: boxing, MMA Category 3 - realistic self defense ex: simulating kill moves Category 4 - violent encounters ex: street fights Be passionate in what you do, but also be realistic about what it is Size matters in a fight if skill is equal The ability to manage fear is the most basial skill when in combat The need to focus on what you can do in a fight rather than what your opponent can do to you Looking into what you specifically fear in a fight instantly tells you what you have to train for   Quotes “The wonderful thing about bluntness is it engages the strong and intimidates the weak.”   “You need to be focused on what you must to do, not what they(opponent) can do.”   “You can’t fake experience.”   Links http://blauerspear.com/ http://crossfitdefense.com/   https://www.regonline.com/custImages/250000/259759_copy/SpearBannerOptions%20(2)-H.jpg   http://soldiersystems.net/blog1/wp-content/uploads/2008/09/blauer_logo.jpg   https://www.studentofthegunradio.com/wp-content/uploads/2015/11/SOTG-272-Ready-to-Fight-w-Guest-Tony-Blauer.jpg   http://www.ammoland.com/wp-content/uploads/2016/08/Tony-Blauer-397x320.jpg?f9648c http://www.comalcrossfit.com/Websites/comalcrossfit/images/CF_Defense.png

Summary This week we are putting to rest the long held debate of the low carb vs the low fat diet. Crowder explains what carbs and fat do in dietary terms and the fact that both low carb and low fat diets have benefits and uses unique to themselves.   What is Covered Defining protein carbs and fat in dietary terms Calories and units of energy Calories in equal calories out but determining what these terms are is not so straightforward To lose weight you must be in a caloric deficit Carbs are the easiest macronutrient for the body to use as energy Athletes perform their best with carbs .75 - 1 gram of protein per pound of lean body mass per day is an ideal amount of protein If your goal is health and not performance then lowering your carbs is a good option Experiment with where you feel the best with your macros Give your body the stimulus it requires to make adaptations in line with your goals   Links Losing fat on a high carb diet https://bengreenfieldfitness.com/2015/10/high-carb-vs-high-fat-diet/   Benefits of low fat https://rawfoodsos.com/2015/10/06/in-defense-of-low-fat-a-call-for-some-evolution-of-thought-part-1/#more-13758   Weight loss on low carb vs low fat https://authoritynutrition.com/23-studies-on-low-carb-and-low-fat-diets/

Summary In this episode Crowder goes over how self limiting beliefs prevent us from achieving goals that we have for ourselves.   What is Covered what are limiting beliefs looking for limiting beliefs that you have everyone is disciplined in what is important to them there is no reason to feel guilty over things that you do not value Making new habits requires that you attach the goal to something that you value   Quotes   “When you say I never stick with anything, and then you don’t stick with something then you’re only proving yourself right, but you could very easily just have stuck with it proving yourself wrong.”   “Up to this point I haven’t chosen to be disciplined in this, other things have been more important.”

Summary Is diet soda worse than regular soda? Today Crowder goes on a long winded magical journey to answer this burning question we have all been having.   What is covered Crowder’s past views on soda Where Crowder’s view started to change Diet coke is a better option than regular coke but again water is a much better option than either Examine.com study on diet soda vs regular soda Links https://examine.com/nutrition/is-diet-soda-bad-for-you/

Summary In part two of Crowder’s interview with fun loving Jeremy Jones, we get into the nitty gritty of running a fitness based business. Jeremy and Crowder speak about various topics related to Jeremy’s attempts to professionalize jobs in fitness through the his company the Mad Lab Group.   What is Covered Jeremy’s biggest screw up as a CrossFit athlete Jeremy’s best moment as a coach Why winning and losing is not as important as it seems on the surface How the idea of competing in CrossFit has changed over the years What to do to move up the ladder in the realm of CrossFit gyms The dichotomy between health professionals and trainers, and Jeremy’s desire to create a relationship between the two Metrics that have to be paid attention to in order to see how a CrossFit gym is doing business-wise How to set up payscales in a CrossFit gym to make everyone happy and build careers for trainers Jeremy’s desire to professionalize the coaching industry   Links Statistic on how long trainers remain trainers   San Francisco Fire   Jeremy Jones Facebook   www.Madlabgroup.com   www.thrivestry.simplero.com

Summary In this episode Crowder speaks with Jeremy Jones. Jeremy gives his perspective of CrossFit and how to program efficiently from the perspective of an engineer. Jeremy also discusses his experience as a CrossFit athlete and what it is like programming for other elite athletes. Tune in next week for part two.   What is Covered Jeremy’s start in MMA How MMA introduced Jeremy to CrossFit Jeremy’s background in engineering and how it influenced his philosophy in fitness The difference between making up workouts vs programming Practice vs competition vs mental toughness Making sure that each movement is not over or underdone How to scale a workout to provide similar stimulus to different athletes Ways to help members feel like they won at the gym Tips on learning to program for a group in a more cohesive manner The differences between programming for elite athletes vs group programming Jeremy’s experience in the CrossFit competition scene   Quotes “Everyday is either a practice day, a competition day, or a mental toughness day.”   “Thrivasty comes from a combination of the words thrive and mastery, we are trying to master the art of thriving.”   Links San Francisco Fire   Jeremy Jones Facebook   www.Madlabgroup.com   www.thrivestry.simplero.com

Summary In this episode Crowder goes over his experience looking through his grandpa’s box of possessions after he passed away. Crowder talks about things that rob someone of their ambition, and then commands you to drain every ounce of yourself before something takes it away.   What is Covered Different types of grandparents Crowder’s Grandpa and his stroke The box of Crowder’s grandpa’s personal belongings sent to Crowder The various patents found in the box Crowder’s grandpa’s apparent desire to achieve The beginnings of mental illness in Crowder’s grandpa The desire to ensure that no one ever looks at you as a box of broken dreams Burn the box don’t let it accumulate unfulfilled actions Quotes   “Would you be able to look someone in the eye and say, “my box is empty, everything that I could have done or accomplished I at least tried to do””

Summary In this episode Crowder interviews Jason Ackerman. Jason has been in CrossFit since the old days and is currently a member of the level one staff. He does however stem from CrossFit in his opinions on dieting, favoring a flexible dieting model or the more typically seen paleo/ low carb diets many CrossFitters observe.   What is covered Jason’s start in CrossFit, and fitness in general both on a business and personal side The point where Jason began to value nutrition The basics of flexible dieting Why Jason view flexible dieting as superior to a paleo diet The lack of carbs on a typical CrossFitters diet, resulting in poor performance The necessity of creating a plan that can be followed in the long term plan for long term results (shocker!) Staying within your macros will result in proper body composition The need for an on ramp process in learning to track your food Difficulties in applying flexible dieting to vegans and vegetarians Making dieting sustainable is the most important factor Eating 80% whole real foods and 20% “bad” foods is a good rule of thumb Making adjustments to account for a plateau How a “cheat day” can ruin your entire week of perfect dieting Key takeaway: be consistent   Links http://squattherapy.com/   https://www.facebook.com/flexibleeatingblueprint/?fref=ts   https://join.theflexibleeatingnation.com/case-study   Facebook group https://www.facebook.com/albanycrossfit?fref=ts   Instagram @jasonackerman78   Quotes   On making small, not drastic, nutritional changes -   “You want your body to have time to adapt to that change”   “There is an on ramp to this, If you’re new to this and now you understand about your numbers, then hit one macronutrient first.”   Interested in finding your macros? Use our Free Macros Calculator!   fext macro calculator

Summary In this episode Crowder interviews Cory Swede Burns. Swede has experience as both a competitive bodybuilder, powerlifter, and more recently as a coach. Swede has also designed the popular 5th set protocol for powerlifting which is praised for delivering a proper programing for a wide range of experience levels.   What is covered Swede’s desire to help others through his seminars How Swede began lifting at age 11 when he received a weight set for Christmas The spark of competition Cory found in high school competing with others while lifting Swede’s ventures into bodybuilding and later leaving it Cory’s experience in prison and renewed interest in strength training The logic behind the 5th set methodology The difference between not being able to lift a weight due to soft tissue or the nervous system The importance of taking longevity into account for long term success in powerlifting The bell curve of genetics in relation to powerlifting Why one program may work for someone, but not someone else Real progress takes years, not months The dichotomy existing between an intermediate and advanced lifter in mindset when lifting Using lifting as a psychological and healthy release The spiritual nature of training Why it is self defeating get a coach who brags about their own performance Why cardio is necessary for powerlifting The extra stress extra weight puts on your body despite if it is fat or muscle Finding a way to do cardio with an activity that you don’t hate Cory’s opinion on being lean for health and performance Basic dietary recommendations   links   http://www.elitefts.com/author/cory-swede-burns/   http://www.elitefts.com/5thset-for-powerlifting-methodology-for-training-and-competition.html   http://www.elitefts.com/education/relentless-hypertrophy-protocol-how-sequencing-and-repetition-stimulate-growth/   https://www.youtube.com/watch?v=BK2GOau30XY   https://youtu.be/dXHwU4Wwr2Y   http://www.elitefts.com/author/cory-swede-burns/   Instagram - @mfswede   Facebook - https://www.facebook.com/SmilingLiarWithHiddenAgenda?fref=ts   Quote “Abs aren’t impressive until you hit 250lbs… Even crack heads have abs - and so did my little brother when he was 10”

Summary In this episode Crowder interviews Sean Dickson a former Special Forces operative who participates in multi day rucking events. Sean talks about how to build mental toughness to overcome anything. What is covered Sean was born in alabama and was raised in a typical american fashion until he joined the military Sean went down the special forces path in the military Sean discovered CrossFit in the while deployed in the military After the military Sean went back to Alabama to open a CrossFit gym Sean went into his experience of going to Ranger’s school on september 11, 2001 Sean explains the mentality required to keep on going despite the circumstances Going through hardship makes relaxation much more fulfilling How trivial everyday complaints can sound to someone who has gone through special forces training Embracing the suck; finding a second wind and riding it as far as it will take you The importance of taking measures for longevity in a training practice The difference between quitters, and those who are resilient enough to finish Sean’s journey of opening a gym and getting married The most difficult races Sean has completed Why sean wanted to become an army medic The feeling of there always being something next The importance of having a reason why you are doing what you are doing   Legacy   "I want my sons and grandsons to say that "Dad lived the shit out of life"   "Do things that seem impossible so you can find out what is possible"   "Do whatever you want"   Links - Sean Dickson Facebook - CrossFit Riverchase Facebook - Instagram @crossfitriverchase - Rob Shaul www.Strongswiftdurable.com, militaryathlete.com, mountainathlete.com - Youtube video on Ranger School - Texas Water Safari - 36 hour Ultimate Suck - Death Race   Quotes I would tell myself, "I've got to quit" and immediately say "Bullshit, I'm not quitting"   "Mind over matter because your mind doesn't matter"   "You can literally black out and your body will keep functioning"   "If you control your mind your body will follow"   “I wonder what my friends from high school are doing, probably just sitting around and scratching their balls and drinking beer like they were in high school.”   "There is a positive way to look at everything"   "Quitting, in the long run, is more painful than sucking it up for now"   "If you're not putting yourself in positions to fail you're already failing"   On human spirit -   "We all have it in us. It's who recognizes, harnesses, and applies it that succeeds."