Rise and Pod with Adrian Conway

Today Adrian dives food and nutrition! He tries to help people understand it doesn't have to be complicated or fancy to get great results. Eat meats and veggies, nuts and seeds some fruite, little starch and no sugar. Do this 90% of the time and you will be and lead a pretty healthy lifestyle. This is a simple and effective way to each that CrossFit teaches very well. Eat more real food, do it consistently and buy less junk and processed food so that you aren't tempted to eat it when you are in a pinch or a hurry.

The follow up to this episode is coming, we take just another step forward into the nutrition discussion.

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In this episode Adrian begins a series about destroying obstcles that often exist between our optimal health and well being and where we currently find ourselves. Essentially everyone creates excuses and reason for themselves not to get to work or not to improve. Sadly, many of these reason seem justified but it's simply due to ignorance. Adrian removes the obstacle by removing the ignorance and reminding us that "training" is quite simple and that we all have ample resources and time to do it.

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Today Adrian goes through the intention behind the current training block for TTRU Competitor as we lead into the CrossFit Quarterfinals competition. If you are in the top 25% and need some good programming to follow, we've got you!

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Today Adrian finally gets a chance to sit down and record the review for 24.2, 24.3 and the overall CrossFit Games Open! He catches us all up on what he's been up to the last 2 weeks and of course kicks this episode off with a healthy rant that covers mindset, complainers, whiners and oh so much more!

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Tap in for my tips and strategies for 24.3! The CrossFit Games Open is coming to a close but we have one more big test left. This is a big one for any athlete on the cusp of qualifying to be a part of the top 25% in the world and punch a ticket to the CrossFit Games Quarterfinals. This is also a big workout for anyone trying to get their first bar muscle up or simply have the goal of finishing such a test under the 15:00 time cap! It will be a great test for all regardless of your ability or goals to finish this CrossFit season!

The CrossFit Games week 2 is underway! Today Adrian gives his thoughts on 24.2 announcement and gives tips and strategies for you to consider prior to taking this for a spin!

Take a look below for warm up help and tips.

Suggested Warm up:

Tissue prep/ static stretching: 

1:00 foam roll low + mid back

1:00 quad smash each leg

1:00 hamstring smash each leg

1:00 glute smash each leg

1:00 forearm smash (foam roller against wall, arm behind back against foam roller) each

+

1:00 Couch stretch each leg

1:00 Pigeon stretch each leg

1:00 forearm stretch

(Dynamic)Warm Up: 

20 Jumping jack

10 Toe touch + reach overhead

3 rounds

__________

3 Inch worm

6 Scorpion

8 Spiderman

20-30 Double Unders

3 rounds

__________

100m Row

5 Light to moderate deads (build each round to load for 24.2)

10-30 Double Unders

3 rounds not for time but quality and practice

Primer: 

This is where you want to attack just like you will in the test! Focus on fast transitions and pacing on each movement as you must maximize downtime. It will allow you to select a more casual / sustainable pace on the rower. 

__________

150m row at intended WOD pace

6 Deadlifts

25 Double Under (or scale)

2 rounds for time.

Rest 3:00-5:00

Go time!

RXConditioning:

As many rounds and reps as possible in 20 minutes of:

300-meter row

10 deadlifts 

50 double-unders

♀ 125 lb (56 kg)

♂ 185 lb (83 kg)

Today Adrian dives into what we should hav learned from 24.1. The takeaways from failing, from excelling and how it should guide our training going forward. If you are like some of our athletes, the first taste of this intensity was a kick in the teeth. How do we explore this in our training on a regular basis so we know we are better prepared for tests like this in the future? How can you learn from this experience and be better? And how does your personal limitations here reflect your own real life limitations? Do they correlate at all? Explore those aspects and much more as we dive into week 1 of the CrossFit Games Open.

Today Adrian explores the differences between using Constantly varied, functional movements executed at a high intensity for a broad, general and inclusive fitness vs. using traditional strength and conditioning methods to be prepared for CrossFit the sport! It's a conversation that can help Affiliate owners, coaches and even athletes!

In this episode Coach Adrian Conway talks about the difference between training to specifically enahnce your ability to perform CrossFit vs. using CrossFit as a methodology to enhance your life. While you will continue to improve at doing CrossFit by using it to enhance your life, these 2 approaches are different with different strategies of programming. Many CrossFit affiliates program in such a way to enhance an athletes ability to just "do" CrossFit. This means they have a handful of movements that get cycled through often and sometimes too often. On the other hand, people who utilize the CrossFit methodologies approach to programming take a longer road in optimizing ones overall capacity through variance. There are perks to both approaches and limiters to both, Adrian discusses all the angles in today's episode. The bottom line is that we must identify which we prefer and which we are targeting so there is understanding from both the coaches and the members or athletes.

Today Adrian dives into the essential perspective of programming and training. More is not better, better is better. And the harsh truth is that each day in the gym doesn't have to punish you or leave you feeling exhausted. In fact, it is best for your long term health and performance that many days leave you feeling like you could do more! Tune in to hear about how and why this is a prominent problem in the CrossFit space and how to better navigate this issues as both an everyday gym member or even an elite athlete.

Adrian jumps into a moderate length episode today that evolves a bit around programming and also the psychological approach to training. Not all training is created equal, and you know that if you listen to this podcast on a regular basis. Adrian describes today how athletes with a well rounded bank of fitness train at the tip of the spear vs. how athletes still trying to catch those athletes should be training. There is a distinct difference, be sure you listen to the full episode to get all the details.

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Today Adrian dives into the common use of the New year for pivotal actions. He also explains it's limitations and how often this time of the year, as we enter the holiday season in America is the biggest time for set back. Food and nutrition are the foundation for both high performers and everyday humans who want to enhance their quality of life. We have 24 hours in a day, and even for the committed normal humans we typically spend 22-23 of those hours NOT TRAINING. You can't out train a bad diet and you shouldn't try. Adrian elaborates on what is needed to have success and explains why a coach and guidance is something almost all humans who struggle to keep extra fat off will need. In today's world, will power and discipline can only take you so far. Don't wait to change.

Today Adrian discusses his thoughts on the qualifier that just finished up last weekend. Was it thorough enough? What did he like about the 5 workouts, what he didn't like about the 5 workouts and everything in between. From a general perspective the opinion is, No. The test overall was not thorough enough to allow only 40 athletes to qualify between the Elite and RX categories. Had this been the first stage of a multi level qualification process then it was awesome. Great workouts to thing the herd, but in Coach Conway's opinion, it was not a complete test to separate the caliber of athletes whom will grace the competition floor/ stages in Miami this January.

Today Adrian has a topic of discussion surrounding training camps or 1:1 coaches and which one is best! It's a broad talk that mentions instances in Adrian's previous CrossFit Games experience, stories about Rich Froning Jr. and Dan Bailey. He also brings up Bethany Shadburne whom is now Bethany Flores and her career as a CrossFit Games competitor. She has had a unique timeline in our space and he brings up how her training has shifted throughout the years and the kind of training she put into practice this year in 2023 and still finished as the 15th fittest women on earth!

Ever struggle with performance goals in the gym? The trap is that you do MORE, or go HARDER. Typically most athletes that hit plateaus need rest and recovery. More sleep, more fuel, less stress, then with the introduction of proper training the results can flow. This is the case in life as well. We often need to step back, recharge our batteries and then strategize new approaches. Rest more.

Today Adrian dives into a discussion that is being on on the Sevan Podcast, The CrossFit Games Podcast and many other platforms around the space. What makes you or anyone, for that matter, a Pro CrossFit athlete? Do you have to have CrossFit Games experience? Do you need to make money from CrossFit competitions? Do you need paying sponsors? Do you simply need to be fully committed to the craft? Adrian goes deep into the rant bag for this one, you'll love it.

Don't worry folks, Adrian is ok! But he is asking hard questions not just to you, but to himself daily. What if you died today? Are living like you could? Are you cherishing every breath? Every moment? Every opportunity? On 9/11 it is easy to reflect and remember how finite life is, but does it move you? Does it help you want to be a better man? A better woman? A better human? Lover? Father? Mother? Friend? Brother? Sister? We pray it does and today's reminder from Coach Conway is a sober one, share it with anyone who may need to hear it!

Adrian talks about what limits most people from achieving their goals today. Do you have goals? Do you want to move up the ranks at work? Start a new business? Start your own podcast? Compete at CrossFit? Join a CrossFit gym? Ask someone out on a date? You name it, typically there is some kind of opportunity in life that you'd love to have, in this episode Adrian will help you decide to go and take it.

Easier to teach an animal, "Whooaa, now..." than it is to teach "sick 'em!" Today Adrian speaks on aggresor vs. responder and how it is much easier in any walk of life to deal with a human that wants to do too much vs. one that wants to do too little. Many of us are aggressive to the point of set back or failure, but it can be corrected with good coaching and mentorship. On the other hand it is much harder to evoke the opposite response in someone who is timid, soft or faithless in their own actions. Listen to today's episode and consider which side you fall on as a human?

Today Adrian discusses the importance of being surrounded by people who inspire you, challenge you and call you to rise up.

Today Adrian dives into the 6 known tests for the Individuals in Madrid. And even speculates what Test 7 could bring when considering what we know will have been tested up until that point of the weekend. Many Games athletes will likely grace the competition floor and CrossFit Games athletes from this year wore the crowns last year in Lazar Dukic on the men's side and Emma Tall on the female side. Who will wear the crown this year and what will that mean for their 2024 campaign?

Today Adrian talks about witnessing the entitlement we sometimes carry as humans. Are you? Do you realize it? How can we be better about this? Coach shares that it is simply not about the work we put in to accomplish something, it is us executing in the heat of the moment, in competition or when the lights are the brightest that allow us to truly earn what we chase. Everyone works hard, it doesn't matter if you are trying to grow in your mindset, be a CrossFit Games athlete, be a successful entrepeneur or leader, if all it took was hard work then everyone would do it.

Today Adrian talks through the unofficial standings thus far from the Rogue Invitational Qualifier AKA "The Q". On a previous episode Adrian broke down the programming and shared his initial thoughts and even chatted through some strategy, today it's about how the athletes performed through that qualifier. The CrossFit Games off season has officially kicked off!

Adrian has some quick response to the Rogue Invitational Qualifier called "The Q" that will take place this weekend. Today they released the primary workout information with some details left to be announced. Coach breaks down his thoughts on the layout and also some areas for consideration when athletes think about attacking these tests!

Today Adrian goes back to dissect the top of the leaderboard from the CrossFit Games. This isn't about the programming, this about what the athletes did or didn't do, what Adrian saw, heard and witness overall from a behind the scenes perspective at the 2023 CrossFit Games. He explores if this year has an asterisk on it from Tia Toomey not competing on the women's side? Should Laura Horvath take offense to this? Is Justin Medeiros done as the champ? Can he rebound from a year like this? If so....what will it take? We had an exciting 2023 CrossFit Games and it's not hard to see why crowning new champs in each category may have made this year the most exciting Games we've seen yet!

Today Adrian shares some personal stories or advice he's gotten lately. The message is simply don't plan ahead so much, don't work ahead so much and get busy living in the "now". The biggest temptation in the rat race is to produce, make money, save money and do all you can to achieve "success". Today Adrian's message is to be successful by finding happiness and fulfillment with what you have and those directly around you right now, not on your social media, in a book or in your profession.

Today Adrian revisits some of his experiences from this years CF Games as an analyst, and what took place there! But most of the episode covers the programming of the 12 tests that were presented to the individuals. Adrian breakdowns what they are, his opinion, the small tweaks that he may make and why this was one thorough and complete! CrossFit nerds.....let's riiiiide!

Today's Daily Rise is a thorough rant by Coach emphasizing the value in the slow process/ the long game. Adrian discusses how it is hard for us to choose this way of life due to social media. Everything in our world surrounds quick money, quick muscles, quick fat loss, quick success, but that is not how true success or happiness is acquired. Adrian shares some of his personal life story and brings up his football journey as a youngster and how it was obvious it had a talent for delayed gratification. He had the ability to simply "outlast" many of his teammates and competitors as he grew through the years, keeping his eyes on the prize. He finishes with some direct applicable actions for you to take in your own life and your own journey.

Today Adrian gives a more in depth perspective on his personal beliefs about how we become what we consume. He challenges us today to examine what we watch, what we read, who we spend time with and of course what we eat and drink in order to understand it is all a reflection about what we become. He expounds on recently sharing "If you eat good, you look good, if you look good, you feel good, if you feel good, you play good, if you play good, they pay good!" and what that breaks down to for each of us. Enjoy this one, there is a big challenge on the other side of it. He didn't make this episode to make you feel good, but to encourage you to become something more than you may be on route to, right now.

Today Adrian covers a secret to any top achievers success. In today's world everyone is screaming from the roof tops that you must be mentally and physically tough, and you must do hard things! Well, we know that is true, and we know Coach Conway supports these approaches and deems them as necessary. But something that we often villainies is "fun"! It is likely something you are not having enough of. You must focus on having more fun, and really dialing in balance into your life no matter what you are pursuing. He gives some points and suggestions on how to do this and why anything you achieve isn't worth it if you are doing it alone.

Today Adrian dives into another aspect of success! You may be battling with mental, physical, social, economic or even spiritual obstacles but there is one thing that dictates if you are willing to overcome it or not. How desperate are you? How bad is it really? Is it just inconvenient? Or is it life shattering? Are you really sick and tired of this obstacle or is just a little thorn in your side? Many of you that listen or tune in on a regular basis have things you want to improve, but you are not desperate to do so. This creates a scenario where the same thing you are focusing on improving this year, is the same thing you were focusing on improving last year. That in itself is a problem, it may not be a problem with your character but it is likely a problem with your perspective. You are not in enough pain to change, the discomfort and pain of change itself still outweighs the problems you are facing. Once we can tip the scale on your perspective and create desperation to change, we can win. When you see your current pain or problem is so much bigger than the inconveniance or the pain of change, then you will win.

Today Adrian shares 3 keys to success in your fitness journey. Good things take time when we are trying to change our lifestyle or get in the best shape of our lives. When anything takes time, our time and effort are the hardest things to stay committed to. We want everything fast, and quick, and that doesn't make it right. Take these 3 keys and focus on them as you move forward and you'll be able to stay the course.

Today Adrian discusses his preferred approach to coaching or programming a large general group of people with diversified desires for the outcome. It can be a complex discussion and it has many things to consider, but he shares the "why's" from his perspective and also gives some examples what training this way may look like!

Today Adrian discusses the mindset shift what success really is. Redefining our own success really starts with understanding that we are all very different humans. As a popular statement clearly reminds us that comparison is the thief of joy, Adrian discusses this and how it is one of the biggest traps that will keep us from fulfillment in this life.

Adrian is back for a Daily Rise after a long hiatus! This one is all about being grateful for your journey and being grateful for what you have around you. Comparison is the thief of joy, don't forget it!

Take a listen to Coach Conway's thoughts on the floor layouts and his guesses on what the tests may include. A lot of other folks gave their thoughts and opinions on what they thought it could be, so it was only right Coach gave his thoughts on this important aspect of the CrossFit Games season. What do you think? Will any of his guesses be accurate? We find out in a matter of hours! 

Today Coach Conway is on a soapbox about CrossFit and what it is meant to be. There is some questioning and chatter that perhaps making the sport more known and knowable will help with viewing, participating and interest in it. Coach doesn't agree. He shares that if you change the "unknown and unknowable" aspect of this sport then it simply isn't this sport. Adrian shares that if you don't like it then you can compete in other known and knowable sports that suit your liking. He also shares that standards need to be clear, judging must be improved and solutions can still be found for problems that exist, but to change the sport basis in itself then would not allow it to still be CrossFit. 

Today Adrian gets on his soap box! What is CrossFit? Is it being applied well in your gym, in your community, by your coaches? Have people perverted CrossFit and turned it into something it isn't? If so, this is why you only want certain things from a programmed competition and don't have a thorough understanding of the methodology. Adrian chats about the difference between CrossFit, Orange theory and F45, and that if you don't know the difference you go to a bad affiliate. If you own an affiliate and you don't know what sets your gym a part from theirs then you shouldn't own an affiliate, do you feel triggered yet? But the talk doesn't stop there he also gives his opinion on the top 3 men (Jeff Adler, Tola Molakinyo, Coleten Mertens) and women (Mal O'brien, Paige Powers, Emma Lawson) after the scores have settled and what it could mean for the rest of the season! It looks like this could be a fun and feisty 2023 to come, we are just getting started. 

In this episode Adrian puts on his analyst hat and breaks down what we saw from Danielle Brandon and Mal O'Brien during the 23.3 Open announcement. Both of these ladies have their eyes and expectations on the podium at this years CrossFit Games as they should. Does Coach think they showed that level of performance during 23.3? Tune in to listen to his thoughts on their performance and what it may mean for the season to come! 

Here is a strategy guide and tips to 23.3 from Coach Conway. He covers some of what we saw from Mal O'brien and Danielle Brandon in the CrossFit Open throwdown there in Omaha at Stacie Tovar's gym, he also discusses where common limiters will be for the majority of the world vs. top tier athletes. For the write up note the blog for 23.3 which can be found at www.ttrufitness.com 

Good luck and crush it! 

Today Adrian Conway dives into what he thinks about Adrian Bozman's programming so far after 2 weeks of the CrossFit Games Open. What could have been done better? What are we seeing with the leaderboard? He questions if we are seeing the best of Justin Medieros yet or if he is hobbled by an injury after now sitting in 101 place after 2 weeks? Is Mal O'brien the obvious favorite for the overall champ in 2023 at this year CrossFit Games or is it too early to say? With Emma Lawson, Paige Powers, and Alex Gazan all sitting toward the top the next Gen on the female side is repping hard! And the drama surrounding the thruster standard, is it legit? Does it matter? Adrian seems to think it does and that this will not be a mistake likely made in the future. 

Coach Conway diving into his thoughts on CrossFit Games Open workout 23.2! This episode will provide you strategy, context your mindset going into this workout and also what will be the primary limiters to be aware of. Coach also pays Adrian Bozman some homage  for his programming thus far and also makes points on what he saw as we all watched Roman Khrennikov and Pat Vellner attack this thing live! We have provided warm ups, primers and cool downs for you at www.ttrufitness.com in the blog write up 23.2. 

Warm up and prep: 15:00 WARM UP

2-3 minutes lightly jumping rope or jogging

_________

8 Banded or PVC pipe pass throughs

6 Spiderman + twist (3 each side)

4 Inch worm + stand up

3 4 count air squat

2 Squat jump

3 rounds

(5:00)

________

Empty barbell work

3 Full grip front squat

3 Push Press

3 thruster

2 rounds

then

Build up to a moderate loaded thruster

(6:00)

_______

5 kipping swing

3 Burpee’s

3 Burpee pull ups (practice where your hands will go, make marks, and practice rhythm)

2 rounds

(3:00)

_______

Primer:

3x shuttle run

5 Burpee pull up

2 rounds at touch faster than your starting pace

(2:00)

_________

Rest 3:00

GO GET IT!

Recovery:

10:00 easy bike flush

• Lying in front of wall
• 2:00 Legs in squat stance, feet on wall, butt close to wall for stretch
• 2:00 legs on wall, legs wide and open

If you desire it, this workout is highly repeatable and won’t create much muscle soreness for those who have done a proper amount of running and bounding throughout the preparation season.

**Had a few glitches in making our video this week and that's why it's on the pod only. We will get to the bottom of the break ups here and there! We apologize. **

This week we concluded week 1 of the CrossFit Games competition season! Coach Conway will be weighing in throughout the season and also be joined by guests periodcally to discuss events, programming, leaderboards, ect. We started the season with an amazing and fun chipper, did you PR? Have you even been around since 2014 or is that only for OG's? Either way we've got Emma Carey and Roman Khrennikov in the top spots after week 1, will it stay that way? 

Adrian is back with reminder that it's goal setting season, and you are likely going to make the mistake of aiming too high. Again. 

In today's episode Adrian is vibing with a very different energy. You'll notice directly in his tone, his cadence and his message that he was prompted differently for todays message. Take a listen, it's one that everyone needs to hear and if it speaks to you, share it. 

In today's episode Adrian brings up what most people are considering and thinking about at the end of every year, their goals for next year. Most of us fell short, we whiffed on attaining our goals and the chances are that we will do it again next year if we don't shift our mindset and mentality. Whether you wish to make more money, perform better or lose body fat you'll want to tune into this short message.