Chasing Excellence

By Ben Bergeron

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Description

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 being an athlete & maximizing your potential.

Episode Date
#042: Desert Island Health
00:32:41
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/
Aug 15, 2018
#041: Tips to Improve Competitive Performance
00:38:20
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/
Aug 03, 2018
#040: Effective Parenting Tactics
00:43:54
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/
Jul 18, 2018
#039: 10 Ways to Lead from the Front in Your Gym
00:30:54
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/
Jul 03, 2018
#038: Why CrossFit is Different than the CrossFit Games
00:17:52
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/
Jun 20, 2018
#037: The Benefits of Negative Visualization
00:28:25
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.
Jun 05, 2018
#036: 10 Habits You Should Stop Having
00:24:26
I cover 10 things we shouldn't be doing, including hitting the snooze button, watching the news, & leaving dishes in the sink.
May 22, 2018
#035: The Secret to the Good Life
00:12:37
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/
May 08, 2018
#034: Frequently Asked Nutrition Questions
00:25:31
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?
Apr 24, 2018
#033: Assessing Health by Measuring Fitness
00:21:52
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.
Apr 11, 2018
#032: Breaking Down the Five Factors of Health
00:18:35
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
Mar 28, 2018
#031: A Recipe for Better Habits
00:34:11
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
Mar 07, 2018
#030: Two Minute Drill, Take 1
00:24:52
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.
Feb 23, 2018
#029: Getting the Most Out of Your Training
00:31:46
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.
Feb 07, 2018
#028: Strengthening Your Grit Muscles
00:22:55
We're talking about resilience, a fixed mindset versus a growth mindset, & why hard work is more important than talent.
Jan 17, 2018
#027: The Development of a Champion
00:24:53
We're breaking down the theoretical development of a champion & what makes the difference between good athletes & great athletes.
Jan 02, 2018
#026: Answering the Questions from Tribe of Mentors
00:15:13
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.
Dec 14, 2017
#025: The Value of Thinking Big
00:38:17
We're talking about how CFNE, CompTrain, Project:Elevation, & working with Elite CrossFit Games athletes are all part of the same mission.
Nov 29, 2017
#024: Fueling the CrossFit Athlete
00:28:23
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.
Nov 07, 2017
#023: Maximizing Your Minutes
00:31:48
Talking about time management, putting first things first, & why it'd be great if email wasn't a thing.
Oct 24, 2017
#022: The Importance of Being Strong Enough
00:20:31
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.
Oct 11, 2017
#021: W.H.O.O.P.I.E.
00:20:01
We're breaking down an acronym that can help you set better goals & achieve bigger things.
Sep 28, 2017
#020: 2017 CrossFit Games Debrief
00:34:15
We're talking about Madison, the programming, & the lessons we learned during the 2017 season
Sep 01, 2017
#019: Katrin Davidsdottir
00:47:13
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.
Aug 01, 2017
#018: Putting Character First
00:27:36
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.
Jul 26, 2017
#017: Preparing for the Games
00:26:48
Talking about my month-long CrossFit Games training camp, why eliminating distractions are important, & how excellence is contagious.
Jul 11, 2017
#016: How to Train with Intention
00:27:48
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.
Jun 06, 2017
#015: Redefining Adversity
00:23:27
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.
May 24, 2017
#014: Simplifying Nutrition
00:26:21
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.
May 03, 2017
#013: Working With Members Who Compete
00:21:57
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.
Apr 18, 2017
#012: How to Chase Happiness
00:28:01
We talk about why happiness doesn't live on the other side of achievement, gratitude, & why relationships matter more than money.
Apr 03, 2017
#011: Cole Sager
00:52:20
Cole Sager stops in to talk about growing up in a small town, his football career, & the "why" behind everything he does.
Mar 21, 2017
#010: Conditioning-Biased Programming
00:26:52
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.
Mar 07, 2017
#009: Living Based on Core Values
00:30:58
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.
Feb 21, 2017
#008: Brooke Wells
00:36:17
Brooke Wells stops in during a weekend of training with Ben to talk about her background, her training, & her hopes going forward.
Feb 08, 2017
#007: Becoming a Leader
00:30:22
Talking about the different levels of leadership, the definition of trust, sincere listening, & how to build a staff of strong leaders.
Jan 24, 2017
#006: Daily Discipline
00:29:51
Talking about goal-setting, building habits, & why you want to strive to keep the chain of success going.
Jan 10, 2017
#005: The 2030 Games Champ
00:29:26
Talking about how I might guide a young athlete toward future success in the sport of CrossFit.
Dec 27, 2016
#004: Practical Ways to Boost Your Community
00:32:31
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.
Dec 13, 2016
#003: Evaluating Opportunities
00:27:52
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.
Nov 29, 2016
#002: Maximizing Your CrossFit Open
00:28:17
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.
Nov 15, 2016
#001: Building a Coaching Team
00:25:43
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/
Oct 26, 2016