SCALE AND BAIL

Ep 66: Larry Thomas Mar 21, 2023

Guest - Larry Thomas Larry is the Affiliate Owner of CrossFit Accolade & Commonwealth CrossFit, both in the Boston Area. He is also on the CrossFit Seminar Staff & the Partnerships Manager for the Non Profit organization The Phoenix. We spent time discussing life as an affiliate owner, his views on coaching, charity work within CrossFit and the evolution of CrossFit over the past decade. This episode is brought to you by Thirdzy. Go to https://thirdzy.com and use code "scalezzz" to save 25%. Please subscribe, like and share if you enjoyed this episode.

CrossFit Open Tips for 23.3 Feb 28, 2023

John & Ben discuss what could potentially come up in the final week of the Crossfit Open as well as lessons learned from the first two weeks. This episode is brought to you by THIRDZY. Go to https://thirdzy.com and use code "scalezzz" to save 25% and improve your sleep

Ep 64: The CrossFit Open - What we learned during 23.1 and tips for whats to come Feb 20, 2023

John & Ben discuss their experiences in week one of the 2023 CrossFit Open and offer tips and suggestions for whats possibly coming next. This episode is brought to you by Thirdzy. go to https://thirdzy.com and use the code "SCALEZZZ" to save 25% for better sleep.

Ep 63: Last Min Tips for the CrossFit Open Feb 14, 2023

John & Ben get together to discuss last minute strategy and tips for the 2023 CrossFit Open... * If you want to get insider access to live coaching calls, customized strategy, video feedback, warm-ups and more, go to https://wodprep.com/open-coaching/ and sign up for just $29

Ep 62: Back from Miami Jan 24, 2023

John & Ben discuss their trip to Miami, the ins and outs of the Gauntlet, and review muscleup form for a listener.

Ep 61: John & Ben go to Miami Jan 09, 2023

John & Ben discuss Wodapalooza, working out alone, and how to stay on track to nutrition goals.

Ep 60: Back from the holidays Jan 02, 2023

John and Ben discuss getting over their recent illnesses, surviving the holidays, and goals/resolutions for the new year...

Ep 59: CrossFit Open Prep - What to expect and tips Nov 29, 2022

John & Ben discuss movements to expect and tips for the workouts...

Ep 58: CrossFit Open Prep - Rest & Recovery Nov 14, 2022

Special Guest Justine Luchini joins to discuss maximizing rest and recovery to prep for the Crossfit Open. This episode is brought to you by Thirdzy.com Use "Scalezzz" to save 25%

Ep 57: CrossFit Open Prep Nov 10, 2022

John & Ben discuss how to start preparing for the Crossfit Open 100 days out...

Ep 56: Losing motivation Oct 25, 2022

John & Ben discuss motivation in the gym and how to keep it...

Ep 55 - Mastering Double Unders Oct 18, 2022

Ben and John discuss the top tips to help you master double unders...

Ep 54 - How to stay on track while traveling Oct 11, 2022

John and Ben discuss staying on track to your goals while traveling and John reviews 5 gyms in Cincinnati that he dropped into recently...

Ep 53: How to deal with failure Oct 05, 2022

Ben is back from his hunting trip and we discuss dealing with failure and lessons you can draw from it. This episode is brought to you by Thirdzy. Go to thirdzy.com and use "Scalezzz" to save 25%

Ep 52: My program is working. Now what? Sep 21, 2022

Dr CJ DePalma joins the show this week to discuss and debate reasons why you are not making progress under your current programming.

Ep 51: Managing high volume training & dealing with injuries Sep 12, 2022

Special guest Dr. CJ DePalma substitutes for Ben and discusses training volume and injuries.

Ep 50: Training vs Competing Aug 30, 2022

John and ben discuss the every day challenges and differences between training and pushing yourself to competition levels.

Ep 49 - Quit making dumb mistakes at CrossFit Aug 22, 2022

John & Ben discuss the common mistakes CrossFit athletes make and how to avoid them... This episode is brought to you by Thirdzy.com Use "Scalezzz" to save 25%

Ep 48 - Breaking through plateaus Aug 16, 2022

Ben and John break down the top 5 reasons athletes plateau and how to address it. This episode is sponsored by Thirdzy.com Use "Scalezzz" to save 25% at checkout

Ep 47 - Back from Madison Aug 09, 2022

Shona Oldham joins the show to discuss training postpartum and we all recap out experience at the 2022 CrossFit Games

Scale and Bail - 2022 CrossFit Games Edition Aug 01, 2022

Ben and John break down a couple of the Games workouts and discuss what the week in Madison will look like... This episode brought to you by Thirdzy.com. Use "Scalezzz" to save 25% at Checkout.

Ep 45 - Making and measuring progress in the gym Jul 25, 2022

John and Ben take live questions from listeners about how to measure progress in the gym, how measure volume, when to do skills practice, and more... This episode brought to you by Thirdzy.com Use "Scalezzz" to save 25% at checkout.

Ep 44 - Learning from previous mistakes in the gym and how to avoid them Jul 20, 2022

In this episode we discuss mental strength, things we would tell our younger selves, and how to avoid mistakes in the gym. This episode is brought to you by THIRDZY. For the best sleep use our code "Scalezzz" and save 25% at thirdzy.com

Ep 43 - Live Q&A Jul 12, 2022

We take live Q&A from listeners and discuss burn out from the gym, how to train while working around an injury, and supplements.

Ep 42: Programming for masters and scaled athletes Jul 06, 2022

Affiliate owner Marty Pajek of Crooked River CrossFit joins the show...

Ep 41: How to get better and more restful sleep with Justine Luchini Jun 27, 2022

In this episode we are joined by Justine Luchini to discuss how to get better and more restful sleep.

Ep 40: Author Michael Easter Jun 22, 2022

Michael Easter, Author of "The Comfort Crisis" joins the show... eastermichael.com

Ep 39: Q&A from listeners Jun 14, 2022

John and Ben take live questions from listeners... The episode is sponsored by THIRDZY @thirdzyhq Go to thirdzy.com and use code "scalezzz" to save 25%

Ep 38: Dr Tom McCoy May 24, 2022

Dr Tom McCoy joins the show to discuss training as a masters athlete and factors that influence it such as alcohol and nutrition. Show Sponsor: UCAN - go to ucan.co and use "scale" to save 20%

Ep 37: Q&A from listeners May 16, 2022

This episode was live streamed 5/16/22 and questions were submitted via YouTube and Facebook Live. Show sponsors: UCAN - go to ucan.co and use "scale" to save 20% THIRDZY - go to thirdzy.com and use "scaleszzz" to save 25%

Ep 36: Murph Prep May 04, 2022

Ben and John discuss ways to break up Murph, what prep looks like, and when you should and shouldn't RX the workout... Episode sponsor - UCAN: Go to ucan.co and use code "scale" to save 20%

Ep 35 - Dana & Mark with Equip Products Apr 28, 2022

Mark Harris and Dana Askew-Harris from Equip Products join us to discuss the innovations they are creating for the Adaptive Athlete community. Show sponsors: UCAN - go to ucan.co and use "scale" to save 20% THIRDZY - go to thirdzy.com and use "scalezzz" to save 25%

Ep 34 - How many days per week should you train Apr 19, 2022

Ben and John discuss training and how much is too much. Show Sponsor: UCAN - Go to ucan.co and use "scale" to save 20%

Ep 33 - Changing or adjusting your goal mindset Apr 12, 2022

Ben and I catch up this week and discuss how to change and adjust your mindset to set goals that matter. Show sponsor: UCAN Go to ucan.co and use "scale" to save 20%

Ep 32: Dealing with Overtraining & Obsessing Apr 05, 2022

This week we discuss how to deal the feeling and impact of taking no days off... Show partner: UCAN - Go to ucan.co to save 20% by using our code "scale"

Ep 31: Mental Toughness w/special guest Dawn Fletcher Mar 30, 2022

This week with discuss the importance of mental toughness and have special guest expert Dawn Fletcher of Driven Mind-Mental Performance formerly MentalityWOD This episode is brought to you by UCAN. Go to ucan.co and save 20% with our code "scale"

Ep 30: Casey Acree Mar 22, 2022

CrossFit Games Adaptive Athlete Casey Acree joins the show to discuss his journey in CrossFit and update us on the Adaptive Divisions. Casey is sponsoring a tee shirt drive to help us with our Adaptive Campaign. Go to: https://underdogs-athletics.myshopify.com/products/raise-all-of-the-ships-unisex Show Sponsor: UCAN - Go to UCAN.co and use "Scale" to save 20%

Ep 29: What we learned from the CrossFit Open Mar 17, 2022

In every CrossFit Open you should learn something and this one is no different. Ben @wodprep and I discuss our learnings from this years test. This episode is brought to you by: UCAN Go to ucan.co and save 20% with our code "SCALE" THIRDZY Go to thirdzy.com and save 25% with our code "Scalezzz"

CrossFit Open WOD 22.3 Strategy and Tips Mar 10, 2022

Ben and John give advice to get through CrossFit Open WOD 22.3 with your best possible score. This episode brought to you by: UCAN - go to ucan.co and use "scale" to save 20% THIRDZY - go to thirdzy.com and use code "scalezzz" to save 25%

CrossFit Open 22.2 Tips and Strategies Mar 03, 2022

Ben @wodprep and John @makewodsgreatagain discuss tips and strategies to make through high rep deadlifts and bar facing burpees. Show Sponsors: UCAN. Go to ucan.co and use the code "scale" to save 20% at checkout. THIRDZY Got to thirdzy.com and use the code "scalezzz" to save 25%

Ep 26: Final CrossFit Open Prep Feb 21, 2022

The CrossFit Open starts this Thursday and we give our last minute tips to manage expectations and make good choices. Show sponsors: - UCAN. Go to ucan.co and use "scale" to save 20%. - Thirdzy. Go to Thirdzy.com and use "Scalezzz" to save 25% - wodprep.thrivecart.com/open-2022

Ep 25: CrossFit Open Prep Part 2 Feb 14, 2022

Ben and I discuss last minute strategies and tips for the 2022 Crossfit Open

Ep 24: CrossFit Open Prep Feb 07, 2022

In this episode we have special Guests Dr CJ DePalma & Coach Savannah Matyas to discuss how to prep for weightlifting in the CrossFit Open and recovery strategies that you still have time to implement. This episode is brought to you by UCAN. Save 20% by using our code "Scale" at ucan.co Also sponsored by Advekit. Go to advekit.com/scale and use our code "scale50" on your first therapy session.

Ep 23: Q&A - Warmup to prevent injury, what you can do with limited equipment and proper breathing... Jan 31, 2022

In this episode we take questions for listeners and discuss how to properly warmup to avoid injury as well as what not to do. We cover some ideas of how to stay in "CrossFit shape" with limited gear and without access to a CF gym plus how to approach returning. We also discuss the in's and outs (pun intended) of breathing properly in workouts and the impact of heart rate changes. This episode is brought to you by UCAN. go to ucan.co and use our code "SCALE" to save 20% at checkout. Also sponsored by Advekit. Go to advekit.com/scale and use our code "scale50" to save 50% on your first therapy session.

Ep 22: Tom Miazga Jan 24, 2022

Tom Miazga joins the show. Tom is a paraolympian, 13x international medalist, 4x WheelWOD Champion and most recent won Wodapalooza in the RX Seated Mens Adaptive Athlete Division. This show is brought to you by UCAN. Go to ucan.co and use the code "Scale" save 20% on your next order. Also sponsored by Advekit. Go to Advekit.com/scale and use the code "Scale50" to save 50% on your first therapy session.

Ep 21: Live from WZA - Ben takes on the Gauntlet Jan 14, 2022

Mini episode live from Wodapalooza. Ben and John discuss Ben's experience working through the infamous Gauntlet.

Ep 20: Nutrition & Recovery Jan 04, 2022

Ben and I discuss nutrition and recovery as well as the challenges and struggles that happen along that journey. This episode is brought to you by UCAn. Use our code "scale" at www.ucan.co to save 20% at checkout.

Ep 19: Process & Outcome Goals Dec 27, 2021

In this episode Ben & John discuss the difference between process goals and outcome based goals. This episode is brought to you by UCAN. Use the code "SCALE" at www.ucan.co to save 20% on your next order. Also brought to you by Advekit. Visit www.advekit.com/scale to start your mental fitness journey today. Use the code: Scale50 - It get's you 50% off your first therapy session

Ep 18: Ben is sick + How to approach goal setting Dec 21, 2021

Ben is sick with CV19 so we discuss our shared experiences and how we approached a return to training. We also discuss goal setting for the new year and to potentially make it a better experience. This episode is brought to you by UCAN. Go to UCAN.co and use the code "SCALE" to save 20% at checkout.

Ep 17: Ben is Back Dec 13, 2021

Ben is back from his trip to Canada and San Diego. We discuss the Legends Championship for Masters Athletes and take questions from listeners. This episode is brought to you by UCAN. Go to ucan.co and use our code "scale" to save 20% at checkout.

Ep 16: Finding CrossFit after 40 Nov 30, 2021

In this episode we have 2 guests, Michelle Hill & Michelle Rowell who share their experience of finding CrossFit after 40, how it has impacted them and their approach training for longevity. This episode is brought to you by UCAN. Use our code "scale" to save 20% at checkout at ucan.co

Ep 15: More Questions from listeners Nov 23, 2021

In this episode we take questions from listeners and discuss: What should you work on before deciding to compete. How to scale for running vs ergs. How to improve wrist mobility. What are proper goals for aging masters athletes. This episode is brought to you by UCAN. Use "Scale" at ucan.co to save 20%. inov-8.com use "scale" to save 10%

Ep 14: Beginners mistakes, Plateaus, and Muscleup cues Nov 15, 2021

In this episode we read questions from listeners covering how to avoid beginners mistakes, what to do if you are hitting a plateau, and cues for getting your first bar muscleup. This episode is brought to you by UCAN. Go to ucan.co and use our code "scale" to save 20%

Ep 13: David Newman - CEO RX Smart Gear Nov 08, 2021

RX Smart Gear CEO David Newman joins the show to discuss life as a masters athlete, his journey in Crossfit, his passion for scaling and how it has shaped his company. This episode is brought to you by UCAN. Go to ucan.co and use the code "scale" to save 20% off.

Ep 12: Rogue Invitational Recap + Q&A from listeners Nov 02, 2021

In this episode we discuss our recent trip to Austin as well as take questions from listeners giving advice on rowing, overhead squats, overcoming mental barriers and what it takes to be an effective coach. This episode is sponsored by UCAN. Go to ucan.co and use the code "SCALE" to save 20%. Inov-8.com wodprep.com/endless-engine

Ep 11: Scaling competitive workouts, Fixing front rack issues, & the athlete mindset Oct 26, 2021

In this episode we discuss the great work Battle Cancer is doing, the WODprep Open and how to scale the competitive workouts, plus we answer questions from listeners addressing how to fix front rack issues and how to have an athlete mindset. This episode is brought to you by UCAN. Go to UCAN.CO and use the code "SCALE" to save 20% off. Charities discussed in this episode: battlecancer.com forgingyouthresilience.org

Ep 10: Early morning nutrition tips, How often you should workout, and how to prioritize what to scale in a workout Oct 19, 2021

In this episode John & Ben break down tips for early morning nutrition, how often you should workout, and how to prioritize scaling options in a workout. This episode is brought to you by UCAN. Go to ucan.co and use the code "SCALE" to save 20% at checkout. presented by inov-8.com

Ep 9: Why you should sign up for the Open, Erg vs Bike, Scaling morning WODs, & adjusting to PRs. Oct 11, 2021

In this episode we discuss why you should do the Open, what piece of "cardio" equipment is best for your home gym, scaling early morning workouts, how to hold your pace on the bike/rower & adjusting to new PR's. This episode brought to you by UCAN. Save 20% at ucan.co by using the code "scale". Donate to Forging Youth Resilience at https://forgingyouthresilience.org Enter the WODPrep open at https://wodprep.com/oct-open-sign-up/

Ep 8: Questions from listeners Oct 05, 2021

In this episode we take more questions from listeners and cover: - Cardio vs Heavy Lifting - How to pick the right professional to help you with injury - Training for competition without being at an affiliate This episode brought to you by: UCAN go to ucan.co and use the code "scale" to save 20% at checkout. inov-8.com

Ep 7: Sleep Optimization & Injury/Pain Management Sep 27, 2021

In this episode we have our first "Special Guests". Dr Justine Ward joins to discuss how to better manage and optimize sleep both thru routines and wearables. Dr. CJ DePalma joins to discuss how to manage and work through Injury & Pain while maintaining an active lifestyle. This episode brought to you by UCAN. Go to ucan.co and use the code "scale" to save 20% off at checkout.

Ep 6: New shoe day, The realities of aging, Frustration in workouts, Too tall to squat, & Hand tears Sep 20, 2021

In this episode we discuss: - Our new Inov8 260 Scott Panchik designed shoes - Aging in CrossFit competing with younger athletes - Getting frustrated and angry in and after workouts - What a proper squat looks like when you are tall - How to deal with hand tears This episode brought to you by UCAN. Go to ucan.co and use code "SCALE" to save 20% at checkout

Ep 5: How to choose the right gym, things coaches hate, and how to scale to volume Sep 14, 2021

This week John & Ben discuss: - How to know you are in a gym that understands your needs - Things coaches hate (that you shouldn't do) - How to judge volume in a workout so you can appropriately scale (or bail) This episode brought to you by UCAN. Go to ucan.co and use the code "scale" to save 20% on your order.

Ep 4: Gear, Goals, Garage Gyms & Injuries Sep 07, 2021

In this episode we discuss: - Gear you shouldn't buy immediately - Reasonable goals in your first 6 months - How to train with focus in a Garage Gym - How to deal with injury This episode is brought to you by UCAN. Go to ucan.co and use "SCALE" to save 20%.

Ep 3: Accessory work, Scaling, Young coaches & Mental Toughness Aug 30, 2021

In this episode we discuss accessory work you should program for yourself regularly, movements all masters athletes should consider scaling more often, how to deal with coaches half your age, and books you should read to develop mental toughness. This episode brought to you by UCAN. Go to ucan.co and use "SCALE" to save 20% on your next order.

Ep 2: Nutrition & Supplements, Recovery, & Discussing your goals with your coach Aug 24, 2021

In this episode we discuss our thought around Pre-Workout Nutrition and Supplements, Recovery tactics, and how to discuss your personal goals with your coach to help them understand why you won't be RX'ing every single workout. This episode brought to you by UCAN. Use code "SCALE" at www.ucan.co to save 20% at checkout.

Ep 1: Scale & Bail Aug 17, 2021

Our first episode where we discuss the concept of Scale & Bail, our personal CrossFit history, as well as some high level concepts for how often you should scale and what that may or may not look like day in and day out. This episode presented by Inov8

Scale and Bail - Teaser Trailer Aug 10, 2021

The podcast for Masters athletes, new CrossFitters, and anyone who wants to learn to scale properly hosted by John Wooley & Ben Dziwulski

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