The Jedburgh Podcast

Fran Racioppi

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Oct 25, 2023 • 40min

#126: From a Coma to CrossFit Games - Masters Finalist Spencer Whiteley (CrossFit Games 2023)

The mortar landed at his feet, shredding his leg and torso. Despite immediate medical care, he died twice on the helicopter during medical evacuation. He spent a week in a coma. He was told he would never walk again.  This was 12 years ago in Basra, Iraq. In August, he competed in his second CrossFit Games finals. Meet Spencer Whiteley, the British Army Veteran who walked into a CrossFit gym on cane over a decade ago with no plan except to find a way to walk . Spencer joined Fran Racioppi and Jessie Graff from the US Army Fitness Truck at 2023 NOBULL CrossFit Games just after his competition ended to share his story of combat, loss, resilience, perseverance and grit. Performing at our best often requires perspective and the ability to stack small wins day in and day out towards our goal. Spencer shows us how our approach to training and life is based on seizing opportunities, overcoming physical and mental limitations, and balancing our training mindset with ripping our shirt off and competing to win in some small way each day. Learn more and read the transcript on The Jedburgh Podcast Website. Subscribe to us and follow @jedburghpodcast on all social media. Watch the full video version on YouTube.  Highlights:0:00 Welcome to the CrossFit Games Masters Competition3:23 Spencer dies twice in Iraq after a mortar attack7:26 Don’t waste the opportunity to live9:42 Walking into a CrossFit gym with a cane and accepting the layer principle15:38 The difference between training and competition21:28 Balancing loading vs deloading period through a season25:55 Chasing wins every day32:00 Spencer’s three daily foundations to successQuotes: “We came under attack and a mortar landed at my feet. Literally at my feet.” (4:45)“I felt really determined to do something with my life.” (9:12)“I didn’t have this plan ’I’ll try and go to the CrossFit Games.’ I didn’t even know what it was.” (9:42) “It’s all a layer principle. It just happens over a long period of time of just persistence.” (12:23)“If you start racing or lifting too much beyond your ability, you're on a quick ride to injury.” (19:07)“Once a week, oh I’m feeling tasty on a Friday, rip your shirt off and go for it.” (20:51)“You’re always chasing something.” (25:55)“I believe you should never leave the gym without a win.” (26:49)“The psychological aspect of it is the difference between winners and losers.” (28:07)Spencer’s Three Daily Foundations to SuccessPlan meals for proper fuelingHave a defined routinePlan your dayThis episode is brought to you by US Army, Wodify, Hero Coffee, GORUCK &  Compass Workforce Solutions.
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Oct 21, 2023 • 51min

#125: Producing CrossFit Games and Lessons From a Student Athlete - Sr. Director of Sport Operations Heather Lawrence

Six days. Hundreds of events. Thousands of volunteers. One mission. Crown the Fittest on Earth. CrossFit Games is a production like none other in fitness, requiring a coordinated effort down to the minute and leadership with an unwavering commitment to winning. CrossFit’s Sport Operations team is charged with making the games happen. They’re also responsible for programming the individual workouts we see in the games, across boxes and on the daily website. Heather Lawrence, CrossFit’s Sr. Director of Sport Operations, joined Fran Racioppi and Jessie Graff from the US Army Fitness Truck at 2023 NOBULL CrossFit Games just after the community 5k to break down just how the games are planned, produced, and executed; and how programming workouts is the key to success in CrossFit as an athlete and a coach.Heather began her athletic career as an Olympic-level diver building an elite career in sport business post competition. She is the author of 20 Secrets for NCAA Student-Athletes & the Event Management Blueprint, as well as a professor of sports administration at Ohio University. As three former collegiate athletes, Heather, Jessie and Fran go deep on what we learn about life from college sports, setting the example for others to follow, and how character is built in micro moments of discipline. Learn more and read the transcript on The Jedburgh Podcast Website. Subscribe to us and follow @jedburghpodcast on all social media. Watch the full video version on YouTube.  Highlights:0:00 Welcome to the CrossFit Games and the global 5k4:03 How CrossFit develops coaches with feedback7:05 Breaking down the definition of CrossFit10:20 How CrossFit is programmed each day14:42 Producing the CrossFit Games?21:15 Heather’s transition from student athlete to sport business25:54 What we learn from being a student athlete29:50 Setting the example through micro-moments35:50 The future of CrossFitQuotes: “They are constantly receiving that feedback and giving feedback. It’s not personal.” (5:28)“It is training those core movement patterns that you replicate out in real life.” (8:10)“The majority of your days in the gym are going to be a little bit uncomfortable.” (9:43)“There are other things that you’re learning through sport that are so much more important than an eventual paycheck or an eventual gold medal.” (23:46)“One thing I do see with student athletes is a much better ability when the going gets hard.” (27:40)“Everything that you are doing, you’re a leader in the gym.” (32:56)Heather’s Three Daily Foundations to SuccessAppreciating the people around meTaking responsibility when things don’t wellConsistently ask for inputThis episode is brought to you by US Army, Wodify, Hero Coffee, GORUCK &  Compass Workforce Solutions.
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Oct 18, 2023 • 55min

#124: The Anti-supplement Supplement Company - Momentous CEO Jeff Byers (CrossFit Games 2023)

How much do you really know about the supplements you put in your body? Where do they come from? What do they actually do? What are they supposed to do? How much time have you spent understanding what will really enhance your performance?  Jeff Byers spent a career in the NFL with access to the best performance coaching and products in the world; but something was missing from the market. A company that blended science with education and embraced the consumer’s perspective on their own needs. Born was Momentous; the anti-supplement, supplement company.  Jeff joined Fran Racioppi and Jessie Graff from the US Army Fitness Truck at 2023 NOBULL CrossFit Games to share his vision for democratizing high performance by developing great products and treating consumers as partners in their own development. Jessie and Jeff show us the benefits of creatine, omega-3s, protein, BCAAs, carbs, fats and collagen in our daily routines while standing firm in the opinion that we should never take anything we can’t fully explain. Momentous has won 10 research grants from the Department of Defense and supplies over 200 professional and collegiate athletics teams. Fran and Jeff explain why human performance is the core of our national defense and why humans are our most important weapon system on the battlefield. Plus Jeff shares his keys to elite performance; attitude, effort and bone crushing consistency. Learn more about Momentous and read the transcript on The Jedburgh Podcast Website. Subscribe to us and follow @jedburghpodcast on all social media. Watch the full video version on YouTube.  Highlights:0:00 Welcome to the CrossFit Games and Momentous3:50 Democratizing high performance with access to the best products9:33 If you don’t know why you take it, don’t take it12:30 Balancing Creatine, Omega-3, BCAA’s, Whey Protein, EAA’s23:45 The result of protein, fat, carbs and collagen on the body30:15 Humans as a weapon system, longevity and lobbying Congress38:44 Attitude and Effort: from elite athlete to business owner44:04 Partnering with CrossFit Games and the GORUCK TrainersQuotes: “Our vision is to democratize high performance.” (6:56)“What we hope to become is the anti-supplement supplement company.” (8:26)“If you don’t know why you take it you shouldn’t be taking it.” (10:03)“The consumer doesn’t need it simple, they just need people to tell them what it is in a thoughtful way.” (11:09)“Bone-crushing consistency creates results.” (28:29)“Longevity doesn’t happen at the point of injury. Longevity happens at the point of entry into service.” (32:18)“There’s always someone throwing garbage, trying to blow you up. You just have to keep fighting.” (39:57)This episode is brought to you by US Army, Wodify, Hero Coffee, GORUCK &  Compass Workforce Solutions.
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Oct 14, 2023 • 48min

#123: Aerobic Capacity and the Lactic Acid Death Zone - Endurance Coach Chris Hinshaw (CrossFit Games 2023)

Are you ready to take it to the limit to win? Do you even truly know where the limit is? Have you been there, tested it,  and fought through the pain, only to make sure you could go there again. But the next time you’ll have the confidence to go there and even further? Our limit isn’t a sustainable pace, but it is a place we need to be comfortable working in. Endurance Coach Chris Hinshaw joined Fran Racioppi and Jessie Graff on the back of the US Army Fitness Truck at 2023 NOBULL CrossFit Games for a discussion on the lifetime of work it takes to build capacity and create the adaptations in your body needed to perform with the best. Chris is the founder of Aerobic Capacity, a 10x Ironman Competitor, and one of the world’s top endurance coaches having coached 35 CrossFit Games Champions, the US Military, and professional and olympic athletes to the podium. Chis and Fran nerd out on pushing the boundaries of your lactic threshold and how getting comfortable in that "death zone” must be embraced if you expect to win against the world’s best. Jessie pushes Chris on mastering the art of establishing a breathing cadence, pacing yourself effectively, and understanding how rest between intervals is just as important as the work put in during the sets. Learn more and read the transcript on The Jedburgh Podcast Website. Subscribe to us and follow @jedburghpodcast on all social media. Watch the full video version on YouTube.  Highlights:0:00 Welcome to the CrossFit Games and Aerobic Capacity5:04 The definition of Aerobic Capacity7:40 Training to lactic threshold death zone13:22 The proper way to actively rest in training21:07 Breathing cadence for maximum performance28:08 The psychological impacts of unknown time, unknown distance33:52 Tips to proper pacingQuotes: “Aerobic Capacity by definition is your VO2 max; your maximum oxygen uptake.” (5:08) “Aerobic Capacity is not a sustainable pace. It’s your peak.” (7:11) “That’s what fitness does. It changes you.” (8:38)“Think of lactic threshold as your death zone. You can go above it. But you can’t stay there.” (11:32)“If your stimulus is nothing, then your adaptation is nothing.” (16:44) “I won’t coach an athlete that thinks they have it all figured out.” (32:20) “If I have 15% of my available capacity passive because I didn’t train it, that was a mistake.” (43:02)Chris Hinshaw’s Tips to Proper Interval RestGain control of breathActively move aroundGet your head back in the gameThis episode is brought to you by US Army, Wodify, Hero Coffee, GORUCK &  Compass Workforce Solutions.
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Oct 11, 2023 • 50min

#122: Retention, Great Coaches & Doing Hard Things - NCFIT Founder Jason Khalipa & Wodify CEO Brendan Rice (CrossFit Games 2023)

Joining a gym is often the most important decision and commitment we make on our fitness journey. Which gym we choose can make or break our attitude and our results. But what makes a great gym? What keeps us there and brings us back day after day? What are the keys to retention for both the gym goer and the gym owner? Wodify is the leading customer retention platform in the fitness industry. NCFIT was an early adopter and continues to put technology at the forefront of the gym experience. For this episode, Fran Racioppi and Jessie Graff invited Wodify’s newly promoted CEO Brendan Rice and NCFIT’s Founder & the 2008 CrossFit Games Champion Jason Khalipa for an early morning coffee on the back of the US Army Fitness Truck at 2023 NOBULL CrossFit Games.Transforming the gym business has been at the center of the Wodify and NCFIT missions. Brendan and Jason share their keys to creating a customer experience and generating results through training the best coaches, never shying from doing hard things and focusing on the athlete over everything else. Brendan also shares his vision for Wodify as he takes the helm leading with curiosity, investing in the team and maintaining Wodify’s position at the leading edge of innovation and fitness technology; a set of values that has allowed the company to expand into the Jiu-jit-su community. Jason is one of the best coaches in fitness and explains his keys to becoming a great coach; plus he got the call to announce the games on ESPN! Learn more and read the transcript on The Jedburgh Podcast Website. Subscribe to us and follow @jedburghpodcast on all social media. Watch the full video version on YouTube. Then hop into the cold plunge and do hard things!Transform your gym experience today at www.wodify.com. Highlights:0:00 Welcome to the CrossFit Games and ESPN7:30 Transitioning from athlete to gym owner10:50 Brendan starts his career selling mattresses12:28 Aiming to solve the retention problem in gyms with Wodify15:23 Why coaches are keys to retention30:00 Brendan’s vision as the Wodify CEO36:05 The real value of the cold plunge and doing hard thingsQuotes: “Anybody who’s an expert in their craft who doesn’t go out and try to learn new skills  I think is missing out.” (10:44) “The problem we were actually solving was retention.” (13:17) “If gyms provide a better product on the floor by having better coaches their business is going to be healthier.” (20:31) “No one cares what you have to say until they see how much you actually care about them as a human.” (22:35) “One of the biggest statistics of lifespan is the ability to get on and off the floor.” (29:06) “Intentionally choosing to do hard things makes real life things less hard.” (35:53)This episode is brought to you by US Army, Wodify, Hero Coffee, GORUCK &  Compass Workforce Solutions.
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Oct 7, 2023 • 55min

#121: Making The Games - CrossFit Semi-Finalist Ellia Miller & US Army Warrior Fitness Team Athlete CPT Joe Pervall (CrossFit Games 2023)

Elite performance knows no boundaries. Whether conquering CrossFit or the battlefield, success requires the relentless pursuit of excellence. Often that relentless pursuit requires the willingness to put our bodies through pain in order for our minds to become stronger and more adaptable.  It also requires us to do the dishes!From the US Army Fitness Truck at the 2023 NOBULL CrossFit Games, Fran Racioppi and Jessie Graff are joined by Ellia Miller and CPT Joe Pervall, two leaders quickly rising in the CrossFit community and the military. Ellia spent years struggling with the perception of her body as she studied to become a doctor. She started CrossFit to lift weights and quickly lost almost 50 lbs, giving her a new take on life and putting fitness at the top of her priority list. She was one of the first women to serve in a US Army Infantry unit, where she physically dominated her male peers. She now follows her passion to compete in the CrossFit Games. Joe is an athlete on the US Army Warrior Fitness Team and currently commands a US Army Special Forces Team where he leads our nation’s most elite soldiers in the defense of America. He also competes as an elite male in CrossFit using the mental, physical and emotional discipline he learned in Special Forces Selection and Assessment to drive him to earn results on the fitness stage.Success in anything requires resilience, dedication, and the relentless pursuit of excellence. Tune in now to push your boundaries and reach new heights.Learn more and read the transcript on The Jedburgh Podcast Website. Subscribe to us and follow @jedburghpodcast on all social media. Watch the full video version on YouTube. Highlights:0:00 Welcome to the CrossFit Games sauna3:30 Ellia and Joe’s journey to CrossFit7:17 Ellia becomes the only woman in an Infantry unit14:08 Joe chooses shared suffering and training for Special Forces16:03 Overcoming body perception to competing in Semifinals28:28 Never fear making changes if it isn’t working31:37 Balancing work, life and competing in CrossFit37:59 Launching RISE Athletes41:49 Ellia and Joe’s Daily Foundations to SuccessQuotes: “The adrenaline spike came more from going into an Infantry unit as a female and feeling like I needed to prove myself.” (11:10) “I don’t want to be the female that sets the bad example.” (12:22) “You can also build a tolerance and comfortability in that place of pain.” (13:39) “In training you just have to put yourself in uncomfortable situations all the time.” (15:33)“I learned to be confident in my body for what it’s capable of instead of what it looks like.” (21:52) “I think it’s important to learn what you don’t like just as much as learning what you do like.” (37:36)This episode is brought to you by US Army, Wodify, Hero Coffee, GORUCK &  Compass Workforce Solutions.
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Oct 3, 2023 • 27min

#120: Mastering The Double Under, Jump Rope Champion Mira Wate & US Army Warrior Fitness Team Athlete SPC Ava Georg (CrossFit Games 2023)

Mastering the double under isn’t just about jumping rope…or is it jump rope? It’s about harnessing a skill that’s often more mental than physical and requires us to just go for it!  Jump rope is also more than just a part of a cardio routine or a CrossFit workout; it’s also an opportunity to bring together teams and build a common connection.  Fran Racioppi and Jessie Graff are joined by two Jump Rope experts, German National Champion, Mira Wate and US Army Warrior Fitness Team Member SPC Ava Georg from the US Army Fitness Truck at the 2023 NOBULL CrossFit Games. Together, they share their journeys of competing in jump rope. Mira has leveraged her success in the sport to build corporate development and team building programs around teaching groups how a team that can jump rope together can achieve anything together. Ava’s career in athletics began with jump rope, leading her to competing in CrossFit, joining the Infantry and becoming a member of the US Army Warrior Fitness Team; an Army job that combines service to our nation with competing as an elite athlete.  Take a listen or watch on YouTube as Fran and Jessie master the double under. Learn more and read the transcript on The Jedburgh Podcast Website. Subscribe to us and follow @jedburghpodcast on all social media. Watch the full video version on YouTube. Highlights:0:00 Is it jump rope or jumping rope?2:35 How do you even get into jump rope?4:05 The different types of jump rope?7:00 Jump rope at CrossFit Games9:49 Mira’s corporate jump rope team building events11:27 International jump rope competition12:13 Joining the Army Warrior Fitness Team21:42 The best part of CrossFit GamesQuotes: “No matter if you want to get physically strong or mentally strong, it helps you either way.” (5:44) “The double under crossovers from last year…this is insane.” (7:14) “There’s a lot of options…to motivate people. The rope is the connection.” (11:20) “I would have never seen myself being able to combine the both of them. It’s a dream.” (15:02) “You don’t actually know if you're good or bad unless you pin yourself up against some competition.” (16:04) “There’s many opportunities in the military. You just need to find them.” (20:19) This episode is brought to you by US Army, Wodify, Hero Coffee, GORUCK &  Compass Workforce Solutions.
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Sep 29, 2023 • 29min

The Magic Of CrossFit: Jumping In With CEO Don Faul (CrossFit Games 2023)

Constantly varied, functional movements executed at high intensity. That’s the definition of CrossFit. What started 20 years ago as a challenge to traditional workout routines, has become an institution in fitness revolutionizing the way we think about performance and what the human body is capable of. CrossFit CEO Don Faul is a year into the job and joins Fran Racioppi and Jessie Graff live from the US Army Fitness Truck at NOBULL CrossFit Games 2023 to explain why doing hard things is the staple of CrossFit and critical to achieving our goals; and why the Level 1 Trainer Certificate Course sets the foundation for a long and healthy CrossFit journey.Don also shares his vision to expand CrossFit’s reach, empower affiliate owners, and appeal the brand to not only the elite athletes but everyone who seeks to be all they can be, regardless of age, fitness level or ability. Central to this expansion is bringing the CrossFit Games back to ESPN and leaving Madison, WI for Fort Worth, TX. If you’re an OG member of the CrossFit community, or just getting started, take a listen or watch our discussion to chart your CrossFit path and ensure fitness for life. We never know what the CrossFit Games competition will bring, but we can be sure there will be some magic moments we will remember forever. Learn more on The Jedburgh Podcast Website. Subscribe to us and follow @jedburghpodcast on all social media. Watch the full video version on YouTube. Highlights:0:00 Jessie and Fran join the CrossFit Community 3:19 Preparing for the Level 1 Certificate Course7:04 Be All You Can Be & fitness for life12:02 Scaling, Thresholds and doing hard things16:26 CrossFit Games are back on ESPN19:20 The end of an era in Madison…on to Texas!21:05 The magic will happenQuotes: “We’re united in people’s passion for CrossFit.” (3:13)“It’s not off the cuff. What we do is empirically driven.” (4:00)“It is constantly varied by design.” (6:54)“At CrossFit we want to help you realize your full potential. It’s fitness for life.” (9:13)“This methodology by design meets you where you are.” (12:02)“Success for most workouts is feeling like you gave what you could that day.” (14:12)“We’ve been around now for over 20 years; and we’ve been around because we have real impact.” (18:19)“The magic will happen…and when it does, it’s going to be amazing.” 22:07)This episode is brought to you by US Army, Wodify, Hero Coffee, GORUCK &  Compass Workforce Solutions.
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Sep 26, 2023 • 25min

#119: Building A CrossFit Dream Team - Francos Misfits Shaylin Laure, Alexis Johnson, Brandon Luckett, Logan Collins (CrossFit Games 2023)

Would you cough up blood for your team? Would you die on the competition floor for them so you never let them down. Do you have the courage to train just as hard as you compete when you're doing it for others, not just yourself? That’s the difference between individual and team competition at CrossFit Games.  Fran Racioppi and Jessie Graff sit down with CrossFit Francos Misfits to prove that love, teamwork, and unwavering dedication can create an unstoppable team. Shaylin Laure, Alexis Johnson, Brandon Luckett, and Logan Collins share their remarkable journeys from individual competitors to an unstoppable team, revealing their formula for training and communication. They also discuss the art of selflessness, knowing when to step back for the greater good of the team and when it’s their own turn to step up and take more of the load.  Don’t miss it live from the US Army Fitness Truck at NOBULL CrossFit Games 2023.  Read the full episode transcription here and learn more on The Jedburgh Podcast Website. Subscribe to us and follow @jedburghpodcast on all social media. Watch the full video version on YouTube. Highlights:0:00 Welcome to CrossFit Games 2023 2:04 How Alexis built the team4:32 Why Brandon chose the team over individual competition6:11 The difference between competing on a team vs as an individual7:18 Training to cough up blood for each other11:50 Competing as an integrated team  13:55 Who’s the best at….?15:08 The best parts of CrossFit Games17:12 The test questions!Quotes: “I wanted a team…that was willing to lay it all out there.” (3:51) “Alexis has pulled me out of retirement twice now.” (6:04) “You don’t get to just think about yourself. If I need to take more of the load for the team…you have to step up.” (6:15) “The first couple of times we met, the worm as a team just beat me into the dirt.” (8:09) “I’m willing to cough up blood on the competition floor for the other three.” (10:32) “We actually each want to take more load. We desire to do more.” (10:57) “We all have a different role. If everyone had the same role it wouldn’t work.” (13:26) “I don’t think the beauty’s in the finish line. The beauty’s kind of in the journey.” (15:17) This episode is brought to you by US Army, Wodify, Hero Coffee, GORUCK &  Compass Workforce Solutions.
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Sep 22, 2023 • 26min

#118: The Spirit Of The Crossfit Games - Bronze Medalist Roman Khrennikov (CrossFit Games 2023)

Sometimes it doesn’t go according to the plan. Roman Khrennikov came to CrossFit Games 2023 with one goal in mind…to win at all costs. He led the field in nearly every event for three days opening a commanding lead. Until he scaled a log on the first event of the final day…In this precursor episode from day two of the games, Fran Racioppi and Jessie Graff sit down with Roman from the US Army Fitness Truck in Madison, WI to dive deep into his journey of drive, dedication, determination, resilience and pursuit of excellence. Roman shares how he overcame visa challenges to even compete in the games, forcing him to leave his wife and unborn son in Russia. He shares his decision to change coaches in the lead up to the games, his training mindset, his focus on competing in the moment instead of comparing himself to the past, and how dancing helped him become a better athlete. Roman also explains his thoughts on injury and how to deal with the adversity of not achieving your goals.  Roman earned the bronze medal and is the recipient of the coveted Spirit of the Games award after a historic performance demonstrating his mindset to compete to win no matter the challenge; which for Roman in these games included competing in the final two events with a broken foot and torn ligament. He’s a true champion on and off the competition floor inspiring others through his incredible story of triumph and perseverance in the world of elite fitness. Read the full episode transcription here and learn more on The Jedburgh Podcast Website. Subscribe to us and follow @jedburghpodcast on all social media. Watch the full video version on YouTube. Highlights:0:00 Welcome to CrossFit Games 2023 Opening Ceremonies1:48 Roman’s mindset coming into the games as a favorite3:26 From dancing to CrossFit6:52 Roman can’t get his visa to come to America9:51 Why Roman left Russia and his family to train in the US13:14 Roman’s training mindset to prepare for the games16:27 Managing training to avoid injury18:10 Roman’s plan to win the gamesQuotes: “Be kind. Help Others.It really, really makes my soul happy.” (9:34) “Don’t cheat yourself. Work really hard. Put 100% in.” (15:54) “Sometimes you can win. Sometimes you can lose. Sometimes you can get injured. It’s a part of the sport.” (16:13) “When I go to competitions I’m going to win.” (19:36) “I think about the competition as of today. I don’t compare myself to the past.” (20:03)This episode is brought to you by US Army, Wodify, Hero Coffee, GORUCK, Yeti &  Compass Workforce Solutions.

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