Iron Crew Podcast

As a coach, athlete, and OG in the CrossFit community, Pat Barber is a living legend.  Danny and Pat talk all about life as they go down many rabbit holes on their upbringing, relationships, parenting, business, and fitness.  When it is all said and done, they agreed that being self aware is the common denominator of what makes up a quality human being.   Before their conversation, Danny goes into why your kids are not on your team, how his son outsmarted him in an argument, and why persistence as a parent is remarkably powerful.  He also gives his CrossFit Open 19.3 recap, 19.4 predictions, and how to judge the CrossFit Open in a group class.  Danny then answers a listener question on his favorite workouts to do when your short on time.   Check out Pat’s online business at warmupandworkout.com and follow him on Instagram @patbarbercf In case you want to skip around, here is where you can find each segment.  Enjoy! 3:55 - How kids are not on your side 7:39 - How Danny’s son outsmarted him in an argument 9:15

2018 Miss Arkansas Figure Gold Medalist Audrey Kay Ross is a huge advocate for all things physical, psychological, and emotional health.  Audrey opens up all of her vulnerabilities as we discuss coping mechanisms to help with depression and anxiety, common body image issues, and being a Highly Sensitive Person (HSP). She also talks about the difference between overeating and a binge, restricting calories vs fasting, and creating a healthy relationship with food.   Before their conversation, Danny explains how he is a Highly Sensitive Person (HSP), his thoughts on CrossFit Open 19.2, and why staying off of an injured body part may be detrimental to your recovery.  He also dives into the question of whether or not to repeat a CrossFit Open workout.  Danny then answers a listener question: What is the difference between aerobic, anaerobic, and weight lifting conditioning and how do I improve each? If you want to skip around, here is where you can find each segment.  Enjoy! 1:57 - What is a Highly Sensitive Perso

Did you know Danny was Jason Khalipa’s first member at NC Fit back in 2008?  Danny and Jason go down memory lane in this insightful, inspiring, and information packed episode.  Jason talks about the early years of grinding it out as a new gym owner, how to train for longevity as you age, and how to maximize time with your family.  He also goes into some behind the scenes moments of the early years at the CrossFit Games.  When it is all said and done, Jason reminds us that in order to be successful, you simply have to put in the work.   Before their conversation, Danny talks all about the 2019 CrossFit Open.  He shares tips on how to properly warm up for an Open workout, how to maximize workout strategy, and whether you should ever redo a workout.  Danny also talks about his daughters participation in her first musical and how to prepare your kids for opportunity.   In case you want to skip around, here is where you can find each segment.  Enjoy! 1:10 - Danny shares the story of how he started CrossFit at the

In 2008, Cherisse Lunt’s newborn daughter, Lucy, was diagnosed with spinal muscular atrophy type 1.   Doctors told Cherisse that her daughter wouldn’t make it past her first birthday.  Over 10 years later, Lucy is attending public school as a 5th grader, goes to Taylor Swift concerts, and week long outdoor camps.   In this inspiring episode, Cherisse drops knowledge on the power of perspective, why people’s differences empower us, and how we can all find joy, even in the hard things.  Cherisse also talks about her youth growing up in the same town Napoleon Dynamite was filmed, the hilarious story of how her husband knew she was the one, and reminds us all that we are capable of doing difficult things.  This is one heck of an inspiring story you won’t want to miss! Before their conversation, Danny talks about how to approach the CrossFit Open workouts, how to train smart during the Open season, and the recent changes to CrossFit.com.  Danny also shares the story of how he got the idea to have Cherisse on the s

Danny gets to sit down with celebrity matchmaker Gina Hendrix in this special Valentine’s Day episode!  With over 10 years of matchmaking experience, Gina drops a ton of knowledge on how to spark initial attraction, setting up an online dating profile, determining the right time to get married, and how to keep your long term relationship hot and spicy!  Gina also tears apart Danny’s old Tinder profile and explains why he had it all wrong.  You won’t want to miss that part! Before their conversation, Danny shares how implementing stoicism into your day helps with productivity, the cute story behind his son getting a pull up bar, and the note he left in Shannon’s car.  Danny also discusses the sick and twisted history behind Valentine’s Day, some simple last minute Valentine’s Day gift ideas, and why you may feel lethargic the day following a rest day.   In case you want to skip around, here is where you can find each segment.  Enjoy! 3:20 - How implementing mindfulness and stoicism into your day creates more o

If you are involved in a community of any kind, this is an absolute must listen!  Danny sits down with the owner of Croga CrossFit, Dave Musgrave.  In this episode, we dive into how to build a strong community, retain members, and program for your average person.  Dave also talks in great detail about his philosophy on fitness for longevity and his motivation for opening Croga CrossFit.   Before their conversation, Danny shares the hilarious story of how he got food poisoning, the truth behind the effects of caffeine, how his 8 year old son is smarter than him, and whether or not humans are ever 100% healthy.   In case you want to skip around, here is where you can find each segment.  Enjoy! 5:15 - How Danny got food poisoning from his son’s smoothie  11:00 - Danny’s son drops knowledge on why humans are always sick 13:40 - What are the symptoms of caffeine withdrawal? 17:05 - The truth behind the energy boosting effects of caffeine 19:00 - Why life is better with good coffee 20:45 - Conversation with Dave Mu

You will literally feel like a fly on the wall for this conversation between Danny and Adee Cazayoux.  As the founder and CEO of Working Against Gravity, Adee is most known for her expertise in nutrition.  It turns out she is also an expert in the field of romantic relationships.  Danny and Adee dive into how being your own person can benefit any relationship, how time apart actually brings you closer, and some tips on how to stay connected with your partner during busy times.   Before their conversation, Danny expresses his frustration with AARP after they keep sending him free tote bag offers in the mail.  Danny then shares his top secret way to subconsciously turn your woman on, how putting sex in your calender will decrease anxiety, and gives you his pro tips on how to set up the best online dating profile.  You won’t want to miss this.   In case you want to skip around, here is where you can find each segment.  Enjoy! 4:10 - Danny gets tempted to sign up for AARP by a free tote bag offer 5:20 - Danny div

Danny and Officer Ashley Smith will keep you fully entertained in this hilarious episode.  They touch on how to thrive as a female in a male dominant profession, why being a robotic cop does not benefit you in dealing with suspects, and her no BS tips on how to stay fit as a first responder.  Ashley also reveals what she is looking for in a man, the creepiest DM slide she’s ever received, and what her porn name is.   Beforehand, Danny shares the hilarious story describing his first day on the job as a police officer.  He also shares his thoughts on the current state of law enforcement, focusing on the epidemic of police officer suicides and in the line of duty assaults.  Danny explains the “Shady Character Game” he plays with his kids and how it helps them develop situational awareness.  Finally, he answers a listener question: How do I tell the difference between good sore and bad sore? In case you want to skip around, here is where you can find each segment.  Enjoy! 4:00 - The current state of law enforceme

In this episode, Danny gets a heavy dose of caffeine and positivity when he sits down with owner and founder of Rubel Roasting Coffee.  PJ Rubel shares how he turned his passion for coffee into his very own family business.  They also talk about the squatty potty, coaching 5am fitness classes, and how PJ turned a potentially nightmarish weekend at the 2014 CrossFit Games Regionals into a positive shift in perspective on his day to day life forever.   Prior to that, Danny talks about how a strong “why” will always create a “how”, applying mindfulness into your daily life, being relentlessly optimistic, and answers a listener’s question on how to minimize anxiety surrounding your early wake up call.   In case you want to skip around, here is where you can find each segment.  Enjoy! 2:30 - If your “why” is strong enough, you will find a “how” 9:50 - The importance of mindfulness  13:30 - Approaching life with “Positive Paranoia” 17:40 - Why constructive criticism is a must for personal growth 20:00 - Listener qu

In this short instructional episode, Danny gives the founder of Rubel Roasting a Q&A regarding the best way to make coffee at home.  If you are a coffee lover and making a great cup of coffee at home is important to you, this is a must listen! PJ Rubel gives his expert advice on the following home brew topics: - French Press vs Pour Over - Difference between a blade and a burr grinder - Why you should grind beans right before you make the coffee, not pre-ground - How to silence your grinder so you don’t wake up everyone in the house - What is the proper bean to water ratio - Water pour technique - Does freezing coffee beans preserve freshness? You can watch PJ Rubel's full video coffee making tutorial on my YouTube channel, Iron Crew Athletics, & use "ironcrew" discount code at check out for 10% off Rubel Roasting Coffee.  Go to rubelroasting.com to order! Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube -

In this hilariously entertaining episode, Danny sits down with 3-time CrossFit Games competitor Chris Detmering.  Chris shares his personal story about how he followed his dreams, his time training with the NorCal CrossFit team, and his training philosophy regarding aerobic capacity.  They also go down some rabbit holes on life, breaking karate boards, relationships, puberty, dildos, and much more.  Lastly Chris explains, for the first time ever, his alter ego "The Real Chris Big D".  You will not want to miss this. Before their conversation Danny shares his thoughts on whether or not you should discuss prior relationships with your current romantic partner, how to create a clean living space for a peaceful mind, and the do's and do not's in preparation for the CrossFit Open.  Danny answers a listener question: Is it okay to workout after happy hour?  In case you want to skip around, here's where you can find each segment.  Enjoy! 4:05 - Is it a good idea to talk with your current romantic partner about ex’s?

Danny got the chance to sit down with the creative mind behind his intro music, Kung Fu Vampire!  This was one hell of an interesting conversation.  With topics ranging from KFV's time spent as an elite level gymnast, his thoughts on good parents vs GREAT parents, and how he built his personal brand from scratch.  So much insight you won't want to miss. Before their conversation Danny shared the story of when he competed with Joey Chestnut in a burrito eating contest, he and Shannon's sex shop experience, and answers a listener question.  In case you want to skip around, here's where you can find each segment.  Enjoy! 3:15 - What is a blumpkin? 5:00 - Story of how Danny competed against Joey Chestnut in an eating contest 12:35 - Shannon and Danny’s sex shop experience 16:50 - Listener Question: How do I balance nutrition with a hectic day?  27:00 - Conversation with Kung Fu Vampire 1:24:40 - Closing Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Websit

In the last episode before his first guest interview, Danny explores the awesome, and terrible things that CrossFit has to offer.  Danny has a unique, honest, and realistic perspective on this topic since he is both a cynic and a professional CrossFit coach.  Danny gives an honest explanation of what good and bad things have come out of CrossFit.   He also goes over his working theory about why we sleep better in the rain, the new format for upcoming shows, and the in depth story of how he and Shannon met.  You will not want to miss this story! Remember to subscribe, rate, and review this podcast!  Also check out my other platforms!   Website - ironcrewathletics.com YouTube - Iron Crew Athletics  Instagram - @ironcrewathletics Facebook - Iron Crew Athletics  Twitter - @ironcrewathlete LinkedIn - Danny Burde

Danny shares many intimate experiences about his dating history.  Whether you are single or currently in a relationship (new or old), his insight on romantic relationships will benefit everyone.   Danny discusses everything from butt plugs and dildos, to why having a strictly intellectual relationship is important.  He also explains what never to do during the early stages of a relationship, and why spending massive amounts of time alone is a necessity.   This episode is a must listen for everyone.   Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics  Instagram - @ironcrewathletics Facebook - Iron Crew Athletics  Twitter - @ironcrewathlete LinkedIn - Danny Burde

Danny dives into the pros and cons of intrinsic vs extrinsic motivators and which one is right for you.   Also discussed is the attractiveness of groupies in the gamer community, the importance of an accountability parter, why he likes sad endings in movies, and his pro tips on how to get your kids to eat their vegetables.   Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics  Instagram - @ironcrewathletics Facebook - Iron Crew Athletics  Twitter - @ironcrewathlete LinkedIn - Danny Burde

Danny discusses the best supplements for overall health and wellness.  These may not be the sexiest supplements, but they are the most important for overall fitness! Danny also talks about his kids' trick or treating experience, why certain things in life lose their luster, and the hilarious story behind his first masturbation experience.  You will not want to miss this.   Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics  Instagram - @ironcrewathletics Facebook - Iron Crew Athletics  Twitter - @ironcrewathlete LinkedIn - Danny Burde

Danny goes into what qualities make a great leader.  A must listen for all fitness instructors, personal trainers, coaches, and anyone who is in charge of leading a group.   Other topics discussed are the psychology of getting people to push harder, how to build trust with your clients, when is someone ready for a kipping pull up, and at what point do you throw your socks away?   Remember to subscribe to this podcast, leave a rating, and a review!  Then check out my other platforms for daily content! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Instagram - @ironcrewathletics Facebook - Iron Crew Athletics  Twitter - @ironcrewathlete LinkedIn - Danny Burde

Danny shares the 5 mobility tools that everyone should own, all for less than $120!  He also goes over the 5 mindfullness practices that you will learn by prioritizing mobility every day.   Learn how Danny and Shannon's first Ikea trip went, how Danny's son is liking parkour, how a shift in perspective can help you push through your tough workouts, and why saying "I love you" to your significant other too often can be a bad thing.   Remember to subscribe to this podcast, leave a rating, and review!  Also be sure to check me out on Instagram @ironcrewathletics Faceook at Iron Crew Athletics Twitter @ironcrewathlete LinkedIn at Danny Burde ironcrewathletics.com

Ever look at a workout and think, "That's it?"  Only to be flat on the floor gasping for air after?  Yea, me too.   Danny shares his top 3 signs a workout will be difficult, what specific movements make a workout tough, and the top 3 most difficult workouts he's ever done.   He also tackles the topic of proper caloric intake, how to get your kids to fall asleep faster, and how to recharge your battery so you feel well rested.   Remember to subscribe and leave a review.  Check us out on Instagram @ironcrewathletics, Facebook at Iron Crew Athletics, Twitter @ironcrewathlete, LinkedIn at Danny Burde, and ironcrewathletics.com.  

Danny goes into great detail on his favorite ways to entertain people in a group setting.  As a professional CrossFit coach, Danny thrives off of being the source of knowledge, motivation, and entertainment.  If you are a leader in any group setting, you need to listen!   Danny also shares with you the hilarious story about shaving funky designs into his beard, how he confused the state of New York with Canada, and why hanging out with old people is the best part about going to weddings. Remember to subscribe to this podcast and leave a review.  Check us out on Instagram @ironcrewathletics, Facebook at Iron Crew Athletics, Twitter @ironcrewathlete, and ironcrewathletics.com!