The Michael Caz Podcast

This week on the Brute Strength Podcast, I'm joined by Kara Webb (@karawebb1), one of the fittest woman in the world. Kara just took second place in the 2017 Crossfit Games — in the closest finish in the history of the games. Kara once told me, "In my eyes, my greatest achievements this year have nothing to do with my placings. That was just a cool reflection of all the hard work." On this show, we talk about how her attitude has not only benefitted her entire life but how it led to the best performance of her life. She shares her challenges over the past year, what changed as a result of those challenges, and all the details about her amazing performances at the games this year. Enjoy the show! Brute Hotline: (801) 449-0503 Want a chance to get featured in a future episode? Call in and leave us a voicemail with some questions regarding training, nutrition, mindset, etc. Topics of discussion: [:35] Introducing Australia's fittest woman [1:24] Challenges from the last year and the resulting changes [8:20] The experience that woke Kara up [11:32] How training fit in with her struggles [15:50] The mindset shift that turned Kara into a champion [21:55] How focused intensity will up your game. [24:08] Physical and mental tools for success [29:43] Benefits of Working Against Gravity [32:42] Personal integrity makes all the difference. [35:05] Feelings leading up to the games [39:54] The champion is not the winner. [45:48] Reflecting on the hard work [48:40] Listen to your gut — the rest is simple. Links: @karawebb1 on Instagram Working Against Gravity Reviews: If you LOVE this podcast please click HERE to leave me a review. It energizes me to keep doing these as well as pushes us higher in the rankings. Thank you all for the support. Follow us on Instagram @brute.strength.

This week I'm back again with Brute Strength coach Adrian Conway (@adrianconway). Adrian is my teammate, coworker, and good friend, and he has just become one of two people to win the Affiliate Cup champion three times. In this conversation we talk about team training throughout the year, discussions before, during, and after the event, and everything else that went into the Wasatch Brutes winning the Affiliate Cup at the 2017 Reebok Crossfit Games. Adrian is an inspiring coach and a powerful leader. He shares that this may be the last time he participates in the Affiliate Cup, so you definitely won't want to miss the wisdom he shares about forming a team, surrounding yourself with people you like, and training to win. Enjoy the show! Brute Hotline: (801) 449-0503 Want a chance to get featured in a future episode? Call in and leave us a voicemail with some questions regarding training, nutrition, mindset, etc. Topics of discussion: [:27] Introducing the three-time Affiliate Cup champion [2:00] The atmosphere in the days leading up to the games [4:41] #StopTheMayhem brought pressure in all the right ways. [6:34] Who said what, the night before the games began. [8:38] All about first-timer Mitch Spjut [14:47] Conversations following the mediocre run-swim-run event [18:15] How they rocked the Row Worm event [23:44] Practice makes perfect in transitions. [24:27] First place pressure and pleasure [28:21] Team and leader lessons learned [30:33] Adrian's advice for a new team [33:37] Training schedule leading up to the open Reviews: If you LOVE this podcast please click HERE to leave me a review. It energizes me to keep doing these as well as pushes us higher in the rankings. Thank you all for the support. Follow us on Instagram @brute.strength.

With more than 30 years in both the teaching and coaching fields, Dan John has established his name as one of the most renown fitness experts. Beginning his lifting career in 1965 and transitioning to a coaching role in 1979 we hear from Dan how it is that he has created these time eluding principles that he both implemented in his own time as an athlete and to coaching others as well. We dive into topics such as the importance of becoming a slave to good habits, creating a process for success, building and protecting confidence, as well as his implementation of shark bites in his daily life. As always it was a pleasure to speak to Dan John, there are many pearls of wisdom in this episode that will not only be applicable to your training life but also to your everyday life. Enjoy the show. Brute Hotline: (801) 449-0503 Want a chance to get featured in a future episode? Call in and leave us a voicemail with some questions regarding training, nutrition, mindset, etc. Topics of discussion: [0:17] Dan's Education and Principles [2:45] Being a warrior [6:43] Timeless Resources [11:15] Becoming a slave to good habits [16:30] Having a lifestyle not a program [20:40] Creating a process for success [22:23] Sports psychology experience [25:25] Learning from failure [29:26] The John Family mottos [33:20] Building and protecting confidence [38:40] Experience and its benefits [43:18] Rapid Fire Questions Links: Dan John's Wandering Weights Books: The Sword in the Stone by T.H. White The Power of Myth by Joseph Campbell The Epic of Gilgamesh Great Books by David Denby Reviews: If you LOVE this podcast, please click HERE to leave me a review. It energizes me to keep doing these as well as pushes us higher in the rankings. Thank you all for the support. Follow us on Instagram @brute.strength

Meet the ladies from The Girls Gone WOD Podcast - Joy Parrish and Claire Cook. These ladies have done over 200 shows with some of the best in their fields. We dive into topics such as; what they have learned through their show, vulnerability, and how to overcome fear and shame. Enjoy the show! Brute Hotline: (801) 449-0503 Want a chance to get featured in a future episode? Call in and leave us a voicemail with some questions regarding training, nutrition, mindset, etc. Topics of discussion: [2:26] Starting the Girls Gone WOD Podcast [9:40] Side hustles and passion projects [14:11] Offering value through connection [16:10] Being of service for others [20:07] Unplugging and leaving time for fun [23:44] Vulnerability: what it is and why its important [30:49] Asking others for help [32:10] Reaching out to others and helping them [34:35] The importance of taking immediate action [36:32] Being unapologetic in your pursuits [41:13] Most embarrassing moment in 209 episodes [43:20] Most impressionable guest and why [50:17] What you should know about Joy and Claire Links: Girls Gone WOD Podcast Reviews If you LOVE this podcast please click HERE to leave me a review. It energizes me to keep doing these as well as pushes us higher in the rankings. Thank you all for the support. We're also on STITCHER – show us some love! Follow us on Instagram @brute.strength

Back with my wife Adee Cazayoux (@adeecazayoux) of Working Against Gravity. Working Against Gravity is a fast growing online nutritional programming company designed to give you the exact guidance you need to meet your fitness and nutritional goals with the help of your very one 1-on-1 coach. Adee and her team have worked with over 15,000 people of which a handful are Games Athletes. In this episode we go over mindset, why having structure around your nutrition is important, the most common challenges and situations that derail people/what to do about them, the A to B model and why taking action is more important than understanding why you do things. Enjoy the show! Brute Hotline: (801) 449-0503 Want a chance to get featured in a future episode? Call in and leave us a voicemail with some questions regarding training, nutrition, mindset, etc. Topics of discussion: [1:58] What is flexible dieting? [4:45] Confidence robbers surrounding nutrition [9:00] Discipline equals freedom [12:04] Common challenges that derail people from their goal [17:40] Eating at restaurants [21:51] How mindset applies to nutrition [26:40] Action and Reaction from the Landmark Forum [30:39] The A to B Model and choice points [36:19] Following a program and making it fit your life [39:39] Growth in WAG and providing individualized care [42:41] Asking for help and learning from like minded individuals [46:26] Saying "No" to things [50:31] Otis Cazayoux (insert dog emoji) [52:45] WAGs software - Seismic Links: Mindset by Carol Dweck Barbell Shrugged Mastermind Katrin Davidsdottir Part 1 Reviews If you LOVE this podcast please click HERE to leave me a review. It energizes me to keep doing these as well as pushes us higher in the rankings. Thank you all for the support. We're also on STITCHER – show us some love! Follow us on Instagram @brute.strength

Interview with my good friend, Rob McDonald (@bobbymaximus). If you guys have heard our first two episodes with Rob, you know that he offers a wealth of knowledge when it comes to training both the physical and mental. Rob was a huge asset to the Hackspack team that won the affiliate cup and more recently the author of the Maximus Body. Rob is the general manager at Gym Jones and a key contributor to the Gym Jones Seminars that are known for their lasting effects both in physical performance and in life transformations. We talk about the experiences the shaped him to be both the athlete and coach he is today, his new book, and training philosophies inside and outside of the gym. Enjoy the show! Brute Hotline: (801) 449-0503 Want a chance to get featured in a future episode? Call in and leave us a voicemail with some questions regarding training, nutrition, mindset, etc. Topics of discussion: [1:20] What happened to Rob's bicep [4:50] Becoming Bobby Maximus [6:30] Finding the weight room as a kid [7:50] Mentors and influencers growing up [10:30] What it means to be a coach [11:48] Getting into UFC and what it taught Rob [18:38] Becoming aware of negative thoughts [21:05] Setting everything you do toward a goal [23:31] How to filter through opportunities [28:30] Living an unconventional life [32:51] Gym Jones Seminar [35:45] The term "suffering" [37:15] Being goal driven with programming [40:26] What "salvation" means to Gym Jones [44:12] Having a root belief in yourself and work ethic [47:16] The 90% rule [49:00] What Rob has been up to Links: Gym Jones Seminars Gym Jones The Maximus Body First Podcast with Rob Second Podcast with Rob Reviews: If you LOVE this podcast, please click HERE to leave me a review. It energizes me to keep doing these as well as pushes us higher in the rankings. Thank you all for the support. Follow us on Instagram @brute.strength

Interview with Dave Lipson, member of the CrossFit seminar staff, former professional baseball player, and husband to Camille Leblanc Bazinet. We dive into his experience on the seminar staff, CrossFit's purpose, coaching, and relationships. Dave is hands down one of the most passionate coaches out there, he offers a lot of knowledge for coaches in this episode and challenges you to be better. (@davefreakinlipson) Enjoy the show! Brute Hotline: (801) 449-0503 Want a chance to get featured in a future episode? Call in and leave us a voicemail with some questions regarding training, nutrition, mindset, etc. Topics of discussion: [7:04] Being a speaker for the Level 1 Seminar Staff [16:01] Mentors and influences among the staff [21:37] CrossFit's prescription for programming [30:47] Working for better positions [34:29] Demonstration as a coach [40:34] Going back to the foundations [43:20] CrossFit Culture [51:17] Being in a relationship with a successful spouse [54:45] Finding self worth in giving back to others [59:19] Loving what you do [1:01:16] Growing as an individual and in a relationship Links: CLB Jacked Unicorn Reviews: If you LOVE this podcast, please click HERE to leave me a review. It energizes me to keep doing these as well as pushes us higher in the rankings. Thank you all for the support. Follow us on Instagram @brute.strength

Nick Fowler, Director of Strength & Conditioning, covers the fundamental basics of building strength (@thenickfowler). With the 2017 Games only a few days away, we'll be focusing on all the things you need to know to help you plan for next year. Whether you're a Games athlete just trying to make it to Regionals, or if The Open is your entire season, we go over the fundamentals of building strength. This episode is all about making sure you are doing the right things to build out your program, what your body actually needs, and how Nick has structured Jacob Heppner's last 8 weeks. Enjoy the show! Brute Hotline: (801) 449-0503 Want a chance to get featured in a future episode? Call in and leave us a voicemail with some questions regarding training, nutrition, mindset, etc. Topics of discussion: [0:44] Preparing for the 2017 CrossFit Games [3:20] First conversation with Jacob Heppner [5:21] Writing a strength program 101 [12:39] Looking at energy systems [14:55] Neuromuscular Efficiency (NME) testing [20:54] Creating different types of strength [25:04] Resources for strength training [29:34] What needs to be present in all programming [34:50] Cannibalizing programs [38:01] Training the characteristics [41:48] What to keep in mind when training [48:41] How Jacob Heppner has PR'ed all month [54:29] The benefit of a longer off-season [58:05] Working your weaknesses year round [1:02:21] Looking back at last year's CrossFit Games [1:03:42] How you can keep strength building simple Links: The Poliquin Principles Supertraining – Mel Siff Practical Programming for Strength Training T-Nation The Obstacle is the Way – Ryan Holiday Reviews: If you LOVE this podcast, please click HERE to leave me a review. It energizes me to keep doing these as well as pushes us higher in the rankings. Thank you all for the support. Follow us on Instagram @brute.strength

Adrian Conway, my former teammate and team captain to the Wasatch Brutes is on the show. (@adrianconway) We'll discuss how the team came to be, difficulties they experienced, what the driving force behind their success is and their mission to #stopthemayhem. We also dive into topics about coaching—his own experience as a coach over the years and what he has learned about athletes both in person and virtually. Adrian is a wealth of knowledge and an amazing leader, there is a lot of pearls of knowledge in this one. Enjoy the show! Brute Hotline: (801) 449-0503 Want a chance to get featured in a future episode? Call in and leave us a voicemail with some questions regarding training, nutrition, mindset, etc. Topics of discussion: [1:51] Getting the team together [8:43] Lessons learned at Wodapalooza [14:59] Creating accountability within the team [15:55] Nick Fowler as head coach [19:40] Becoming and communicating like a team [22:49] Benefit of having a coach [24:34] Regionals and pushing the threshold [26:40] Mutual respect for teammates and developing chemistry [28:48] Winning the CrossFit Games [31:16] Adrian as a leader [35:10] Being a coach and what has changed over the years [39:29] The curious and passionate athlete [43:40] Why consistent athletes are better athletes [46:37] Knowing your athletes and honest assessments Reviews: If you LOVE this podcast, please click HERE to leave me a review. It energizes me to keep doing these as well as pushes us higher in the rankings. Thank you all for the support. Follow us on Instagram @brute.strength

Chad Vaughn, one of the most successful American weightlifters, is on the show this week. (@olychad) Altogether, Chad has one of the most successful careers in the sport of weightlifting. Having been a two time Olympian, breaking and holding national records, and medaling in the Pan American Games. Not only is he a superior athlete but he has also transitioned into a coaching position and working to build confidence and focus in athletes. In this episode we'll be getting into Chad's Olympic journey, his gym demeanor, as well as all aspects of coaching ranging from gym culture, making the transition from elite athlete to coach, and teaching focus. Enjoy the show. Brute Hotline: (801) 449-0503 Want a chance to get featured in a future episode? Call in and leave us a voicemail with some questions regarding training, nutrition, mindset, etc. Topics of discussion: [1:50] Gym demeanor [3:46] Athlete internal dialogue [8:05] Competitive awareness is a learned trait [12:25] Becoming an Olympian [23:26] Transitioning to coaching and finding CrossFit [28:49] How being an elite performer has/hasn't helped be a coach [33:17] Coaching crossfitters [38:15] Common mistakes in strength building [41:01] Coaching the importance of fundamentals [45:30] Excess volume and its appeal in the CrossFit community [51:48] Coaching focus to athletes Links: Vaughn Weightlifting World Series of Fitness Reviews: If you LOVE this podcast, please click HERE to leave me a review. It energizes me to keep doing these as well as pushes us higher in the rankings. Thank you all for the support. Follow us on Instagram @brute.strength