This article provides 7 simple workouts that you can perform at home, with no equipment, regardless of ability level.
This podcast is about how to thrive in a romantic relationship during the COVID 19 epidemic.
The 2020 CrossFit Open Season is less than a week away and all of your hard work will get put to the test. Often times, we forget how long the Open season is and how to navigate through it strategically. Danny has you covered with a very detailed guide on how to approach each day… Continue reading 2020 CrossFit Open: A Step by Step Guide on How to Train During, Use Visualization, and Perform at Your Best During the 2020 CrossFit Open Season – Iron Crew Podcast Episode 83
Kung Fu Vampire is an American rapper and vocalist who is the creative mind behind the Iron Crew Podcast’s intro music. Kung Fu talks about his time as an elite level gymnast, his thoughts on good parenting vs GREAT parenting, and how he built his personal brand from scratch. Let me know what you think… Continue reading Building a Brand From Scratch, Going Against The Norm, Good Parenting vs GREAT Parenting, & Why Kipping Ring Muscle Ups Are Bad For You w/Kung Fu Vampire – Iron Crew Podcast Episode 78
Tuesday Takeover with Casey Colopy! Casey shares his experience with Nootropics, which are shown to improve cognitive function. Danny talks about how to approach setbacks with injuries in the gym, as well as, his recent experience helping a woman get over a mental barrier with running. They also discuss how to become more confident and… Continue reading The Benefits of Nootropics, the Philosophy of Mentorship, Getting Comfortable in Your Own Skin, & Overcoming Injuries in the Gym – Iron Crew Podcast Episode 77
This episode is about establishing the core values with your romantic parter so that both of your personal and relationship needs are met.
This episode is about using visualization techniques, increasing lactic acid threshold, maximizing sleep, and returning to the gym after a long layoff.
This episode is about battling drug addiction, thriving in poor environments, being a rock star, and the value of the carnivore diet.
This episode is about the importance of unplugging, why people are so distracted in today's society, and how sex robots will impact human sexuality.
This episode is about understanding the 5 love languages to help you understand what you need from your lover and what they need from you.
This episode is about fixing chronic low back & neck pain, how hitting the "snooze" button is setting you up for failure, & how to create small victories in the gym.
This episode is about how to identify adrenal fatigue, understanding the different types of hunger, and managing your inner monologue.
This episode is about taking ownership of your actions, the terrible food we put in our body, and how to be more positive throughout your day.
This podcast episode is about couples therapy. When to seek out help, how to talk openly with your partner about therapy, and why it is important.
This episode is about fixing shoulder impingement, addressing a gym goer with excessive body odor, and how young should kids get phones?
This short podcast gives tips, advice, and strategy on Wodapalooza Online Qualifier Workout #5 and #6 for the 2020 competition
This episode is about when to quit your job to pursue your passion, the addictive nature of social media, and importance of unplugging from technology.
This episode is about erectile dysfunction, sex in public, insecurities in the bedroom, and liquor store sex pill experiences. Also discussed are how to make your lover feel sexy in the bedroom.
This episode is about the importance of talking openly about previous relationships with your current romantic partner to help better understand them.
This episode is about improving mental toughness, personal growth, preventing burnout, managing energy levels, and how to form a habit.
This episode is about imposter syndrome, managing self-doubt, psychological benefits to training, and how to find your passion in life.
This episode about the mental and physical affects of partying, how preparing properly affects your mental state, and why martial arts is humbling.
This episode is about the importance of discussing previous relationships with your current romantic parter to help strengthen your bond.
This episode is about why we self sabotage, how to use social media for self-growth, finding happiness, and how to be successful by shifting perspective
This podcast episode is about finding work/life balance with your romantic partner. How to communicate properly, inspire each other, and work together.
This podcast is about gun violence, the different levels of human consciousness, and how to cope with loss. Also discussed is how to train for a marathon.
Sunday with Shannon is a podcast focused on dating, relationship, marriage, parenting, and wellness advice.
This podcast is about how to make the most out of your day, rediscovering your purpose in life, forgiving yourself when you mess up, and preventing procrastination.
This podcast episode is about gut health and how food can cause anxiety, depression, and disordered sleep.
Podcast episode about a day in the life of a police officer, changing careers, and how to manage depression, anxiety, and panic attacks in the workplace.
This podcast is about the importance of having alone time in your relationship, if you should wear weight lifting shoes to back squat, and healthy eating while on the go.
This podcast episode features a motivational speaker who discusses developing positive habits to help you succeed in life.
This podcast is about pursuing happiness, changing careers, facing fears, legalizing mushrooms, and dealing with the loss of a loved one.
Nutrition expert Gabe Yanez discusses everything you need to know about supplements. What you need, what you don't, and how to tell a good vs bad quality supplement.
Sex therapist Dr. Shannon Chavez talks about finding the G-spot in both genders, introducing sexual fantasies to a partner, why we should masturbate, and more!
This podcast is about the pros and cons of Paleo, Zone, Keto, Veganism, Weight Watchers, and Intermittent Fasting diets. Also discussed is how to safely lose weight.
This episode is about communication advice for couples, coping tips for introverts, and ways to find what makes you happy.
This podcast episode is about the current state of the supplement industry, non dairy protein powder, and what type of person needs to take supplements.
This podcast episode is all about self love, how to attract the opposite sex, and how to find happiness in a relationship.
https://youtu.be/tkWDMUr6cYY Danny sits down with Michael Sugrue, a retired Police Sergeant and former US Air Force Captain. Michael shares his experience with Post Traumatic Stress Injury (PTSI), depression, and anxiety. He gives advice on ways to cope with work related stress, the importance of talking openly about your emotions, and how to identify the warning… Continue reading Post Traumatic Stress Injury (PTSI), Managing Workplace Anxiety, and Police Suicide Prevention with Michael Sugrue on the Iron Crew Podcast
https://youtu.be/pCA0NC3SZ5Q Danny has a fascinating conversation with Desheay Jenkins, a professional parkour athlete and parkour gym owner. Desheay divulges how a video game was the inspiration behind starting parkour, why mastering the basics is a necessity, and how he had to separate himself from negativity in order to thrive. Desheay also goes into his mindset… Continue reading Injury Prevention, Eliminating Negativity, and the “Parkour Bandit” with Desheay Jenkins on the Iron Crew Podcast
https://youtu.be/5mI99vM5O-U Danny linked up with Marcus Filly, the creator of functional bodybuilding and 6-time CrossFit Games competitor. Danny and Marcus talk all about what people really need out of their fitness program, what the most overused exercises are, and why he veered off the path to becoming a doctor to pursue his passion for fitness. … Continue reading Functional Bodybuilding, Training for Longevity, & How to do “Murph” as Prescribed with Marcus Filly on the Iron Crew Podcast
Danny chats with Jessica Rothenberg, a health and wellness coach who specializes in reverse dieting by using a holistic approach. Danny and Jessica go down many rabbit holes, including the correlation between social media and anxiety, daily routines for managing stress, what it’s like dating a man with children, the pros and cons of training… Continue reading Jessica Rothenberg | Honor Your Future Self – Iron Crew Podcast Episode 40
Danny is joined by professional storyteller Andréa Topper! Andréa is a writer, editor, and journalist who was an editor at the CrossFit Journal and of the popular book “Speal: A David and Goliath Story”. Andréa and Danny talk about her time working with CrossFit HQ, how she fell in love with Kyokushin Karate, and how… Continue reading Andrea Topper | One Step at a Time – Iron Crew Podcast Episode 39
Danny sits down with Adam Saucedo, a mindset expert who comes from a sports psychology and mental performance background. Adam’s expertise in mindset is second to none, and he delivered in this jam packed episode full of insight. We discuss the importance of practicing what you preach, how to seamlessly shift gears mentally throughout your… Continue reading Adam Saucedo | Life is a Performance – Iron Crew Podcast Episode 38
Danny sits down with Michael Cazayoux from Brute Strength! Michael has spent countless hours on his own personal development and is committed to sharing his knowledge with the world. Danny and Michael talk about the importance of having multiple emotional “buckets” to fill up, how he became such a good romantic partner, and how he… Continue reading Michael Cazayoux | Courage To Stand – Iron Crew Podcast Episode 37
Danny gets a chance to sit down with movement specialist, gymnastics guru, and communication expert, Carl Paoli! Danny and Carl talk all things human movement, how to own your actions, and what makes Carl so great as an “in person” speaker. Carl also shares some funny stories about his previous modeling career, why he started… Continue reading Carl Paoli | Student of People – Iron Crew Podcast Episode 36
Sal Di Stefano, host of Mind Pump, joins Danny in this entertaining and insightful episode. Sal and Danny go down memory lane as they discuss some hilarious stories from their childhood, including the time Sal beat up a kid who was bullying Danny. Sal also drops a ton of knowledge on what the heck “gut… Continue reading Sal Di Stefano | Growth Mindset – Iron Crew Podcast Episode 35
Dr James Bagley is a is an Assistant Professor of Kinesiology and Director of the Muscle Physiology Lab at San Francisco State University. With involvement in over 50 scientific articles, abstracts, and studies, Dr Bagley is the go-to resource in the field of exercise science. Danny got to pick Dr Bagley’s brain regarding the science… Continue reading Dr. Jimmy Bagley | So Much To Learn – Iron Crew Podcast Episode 34
Danny spends this week solo as he gives gratitude for all of the people who have helped him along the way thus far. He also goes into what to expect in future episodes, gives his 2019 CrossFit Open recap, and how he has adjusted his training to improve aerobic capacity and movement quality. Danny also… Continue reading Danny Burde | Listener Questions – Iron Crew Podcast Episode 33
Danny sits down with the owner and founder of Kingsfield Fitness, David Parrottino. After multiple hip surgeries from his hockey playing career, David has found the benefit of a holistic fitness routine. Implementing this into his daily life, David found a way to give back to the world by creating a company dedicated to helping… Continue reading David Parrottino | Kingsfield Fitness – Iron Crew Podcast Episode 32
You know me. I'm a sucker for all things mobility, including tools to help improve it. Hell, I even wrote an entire blog article called "Top 5 Mobility Tools Everyone Should Own." This list consists of simple, effective, and cheap items that can help you with range of motion and mobility. The other thing about… Continue reading Kingsfield Fitness 4-Speed Vibrating Foam Roller – Product Review
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… Continue reading Pat Barber | Self Awareness – Iron Crew Podcast Episode 31
We've all been there. With so much crap going on in our daily lives, sometimes it feels like there is no time for a workout. WRONG! Where there's a will, there is a way. I get it though. It's stressful just to come up with exercises to do when life gets hectic. I got you.… Continue reading Quick and Dirty Workouts for Those in a Time Crunch
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… Continue reading Audrey Kay Ross | Battling Demons – Iron Crew Podcast Episode 30
If you subscribe to this podcast, you will need to re-subscribe next Wednesday (March 6th). I recently switched podcast hosting platforms. This switch will allow me to reach more people and have a lot more control over the content that I put out. I apologize for any inconvenience. Thank you for all of your… Continue reading Important Iron Crew Podcast Subscriber Message!
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… Continue reading Episode 29 – Put in the Work with Jason Khalipa
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… Continue reading Episode 28 – You Can Do Hard Things with Cherisse Lunt
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… Continue reading Episode 27 – Bring Your A-Game with Gina Hendrix
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… Continue reading Episode 26 – Building Community with Dave Musgrave
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… Continue reading Episode 25 – Mastering Monogamy with Adee Cazayoux
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. … Continue reading Episode 24 – Be True to You with Ashley Smith
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… Continue reading Episode 23.1 – Making Home Brew Coffee, with Rubel Roasting
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… Continue reading Episode 23 – The Power of Positivity with PJ Rubel
I had a side conversation with one of my 5am Iron Crew Athletes one day and he asked me, "Danny, what time do you go to sleep?" I said, "Anywhere from 6pm to midnight. So yea, I have that pretty dialed in." It got me thinking that I hadn't really been sleeping well. I was… Continue reading Maximize Your Sleep, Part 1 – Melatonin, Blue Light, and the Mid Day Nap
If marathon mobilizing was a sport, I'd be a world champion. Not because I'm the best at it, but because I would outlast any and all competition. Those who know me are familiar with my ability to mobilize for hours and hours. My love of staying loose, limber, and flexible, has come with a ton… Continue reading Top 5 Mobility Tools Everyone Should Own
You walk into the gym, put your workout gear on the floor, and look up at the board. What do you see? Just two or three movements and maybe a really simple looking rep scheme. Your first thought is, "That's it?" You looked forward to hitting it hard today after a long day at work.… Continue reading Top Signs That a CrossFit Workout Will Be Harder Than it Looks
So you want to be a cop huh? Thought you'd be chasing down bad guys and hopping over fences all day. Nope. Turns out that 99% of your day is spent driving, standing still, and report writing at a desk. How about you firefighters? Thought you'd be rushing into burning buildings every day, carrying someone… Continue reading First Responder Longevity – A Public Safety Worker’s Guide to Staying Fit
Episode 1 of the Iron Crew Podcast is now available on iTunes, Stitcher, and Sound Cloud! Find out in my own words what inspired me to start Iron Crew Athletics, my background as an athlete/coach, and how I became Jason Khalipa's first member at NC Fit! If you enjoy the podcast, remember to subscribe and… Continue reading Iron Crew Podcast is Now Live on iTunes, Stitcher, and Sound Cloud!
This is a review of Rubel Roasting Coffee, a roast-to-order coffee company. Freshness matters when it comes to good coffee, and Rubel Roasting delivers!
If you've had the opportunity to drop into more than one CrossFit gym, you are aware that CrossFit gym's are not created equal. There are many factors that attribute to this, but the biggest one is the quality of coaches. It's what makes or breaks a gym. Not the fancy equipment, not the cool logo,… Continue reading 5 Qualities of a Great CrossFit Coach
Everyone knows I literally cannot shut up about mobilizing. I stretch everywhere I can, in the car, doing dishes, hell I have even done mobility on the toilet. Now that you have that visual, let me tell you what sort of things I've learned during my time mobilizing. How to Slow Down It is so… Continue reading 7 Things I’ve Learned While Mobilizing
"Okay class here's the warm up. 3, 2, 1, go!" - Coach. Followed by dead silence. Sound familiar? There are many GREAT CrossFit coaches out there who struggle engaging with people outside of teaching them how to move. Of course, as a coach, your primary job is to ensure that clients are safe and well… Continue reading How to Entertain Your Class as a CrossFit Coach
In a CrossFit gym, if you are caught performing bicep curls during open gym it is a guaranteed shit talking session. This will (and should) always be playful teasing, but nonetheless, it will make a scene. CrossFit generally despises traditional bodybuilding exercises. You know, the stuff you used to read about in the magazines or… Continue reading 5 Body Building Exercises All CrossFitters Should Be Doing
We all know CrossFit is a cult. Kidding. Sort of. Wait. Hold on. A cult refers to a relatively small group of people. You know, under the radar, up and coming, or under ground. CrossFit is main stream now, so it can't be a cult! I kid again. Kind of. I love CrossFit and all… Continue reading CrossFit History Lesson – You Gon’ Learn Today!
Vacation - a period spent away from home in travel or recreation. You've booked your vacation, awesome! Plane tickets, passport, wallet, check! Bathing suit, sunblock, sunglasses, check! Toothbrush, deodorant, floss, check! Workout clothes...check??? Most people think of vacation as a way to escape their day to day stressors. Traffic, bills, meetings, and all of the… Continue reading Why You Should Exercise and Brush Your Teeth on Vacation
"Coach, why are we doing pull ups? When, in real life, will we need to use this exercise?" It can be an exercise that may save your life! That's what we tell people (I have at least) when they ask what the "real world" application of a pull up is. You could accidentally slip on… Continue reading The Kipping Pull Up – Are You Really Ready?
Nourishment - substance necessary for growth, health, and good condition. If you read my article on how to create a Mindless Morning, you have the tools necessary to make your morning less anxiety provoking. Awesome! Hopefully, you’ve added fitness as a habit and also MADE the time to workout. Now that you’ve had an awesome day,… Continue reading Creating a Nourishing Night – How to End Your Day with Purpose
Kicking off my "CrossFit Injuries and How to Avoid Them" series with one of the most common complaints I hear. "My shoulder is killing me coach, I need to modify this workout." The shoulder is THE most complex area of the body because it is the most mobile joint. It also has the highest risk… Continue reading CrossFit Injuries and How to Avoid Them – The Shoulder
This article provides 7 simple workouts that you can perform at home, regardless of ability level.