Cribs for Gyms — Rust and Iron, Episode 1

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kelly starrett

After visiting dozens, maybe hundreds, of gyms all over the world, I decided to create a show that showcases some of my favorites. From home gyms to the training meccas of the world, welcome to the Rust and Iron® TV mini-series!

Thinks of it as Cribs for gyms.

The first episode of Rust and Iron® features the home gym of Kelly Starrett (@mobilityWOD), one of the top Crossfit coaches in the world, and one of my favorite PTs and performance trainers.

Links to nearly everything Kelly shows, plus some bonuses, can be found in the show notes below.  His expanded bio is also included.

Please let me know what you think in the comments!

I’m not married to the idea of this series; this is just an experimental episode. Should I do more or focus elsewhere?  Whose gyms or which gyms should I feature? What would you like more of, less of, etc.? All feedback is welcome and encouraged.

Enjoy!

Selected Links from the Episode

  • Connect with Kelly Starrett

Website | Twitter | FacebookInstagram

Start Here: The Foundation

Rogue Folding Back Squat RackAfter your workout, you have the ability to quickly remove the pull-up bar and fold the sides of the rack back against the wall.

Rogue Garage Pull Up BarStandard pull up bar that can be mounted to both a concrete wall or garage support beams.

Rogue ParallettesMeant for gymnastics training such as handstand pushups, planches, or L-sits.

Rogue Bumper PlatesStandard training plates with a rubber exterior to cut down on noise and damage to floors.

Rogue BarbellsThe Rogue Beater Bar is a budget-priced barbell made to handle regular high-rep abuse. Kelly only uses basic barbells and does not use any of the $1000+ barbells, but any serious Olympic weightlifter should consider one.

Rogue Fat Bells: Just like a regular kettlebell, but with the handle on the inside. With this change, it allows you to use it like both a kettlebell as well as a dumbbell. It reduces the shearing force on your joints since the grip is centered around the weight.

Rogue Kettlebells

Rogue Collars

Rogue Jump Ropes: Great for warming up or conditioning. Beginners often prefer heavier ropes, but as they progress, athletes often opt for lighter ropes so they can move at faster speeds.

If You Have Extra Budget…

Rogue Log BarInitially used as a strongman tool, it’s effective for any weightlifter looking to gain strength. The neutral grip handles are easier on your wrists and shoulders, and the thickness of the bar forces you to stay over the weight longer to maintain power during your initial pull.

Rogue Thompson Fat Pad: Thicker and wider than a regular bench, the Thompson Fat Pad is Kelly’s preferred training pad for benching. It promotes proper scapular movement and eliminates shoulder hangover.

Rogue Multi-Grip Bench Bar: Kelly has wrist issues from 30 decades of paddling, so this is his preferred bar to bench with. It has multiple handles, all in a neutral grip. This makes it easier to pin your shoulders back, thus putting you into a more stable and safer position.

Rogue Bandbell Earthquake Bar: A unique bar made with bamboo, meant to hold tons of weight attached with bands. Benching/squatting/pressing/overhead walking are all made extremely difficult due to the constantly moving weight. Just put some kettlebells on the end with some bands and wait to feel the burn.  

Rogue Farmer’s Walk Handles: Simple but sinister tool to work your grip, shoulders, traps, posterior chain, etc. 

Rogue Slam Balls: Ideal balls for overhead ball slams, as they are much sturdier than medicine balls.

Dynamax Medicine Balls: Good grip and durability, they are most often used for wall balls, but can be used for a variety of different exercises.

MobilityWOD Tools

Rogue Supernova: An alternative to foam rollers, the Supernova’s grooved design and firmness allow athletes to get deep into their larger muscles. 

Voodoo Floss Bands : Kelly calls this his most versatile piece of equipment. Compression flossing (aka Voodoo flossing) works on so many levels to break apart adhesions and flush out swollen tissues and joints. Plus it’s easy to travel with.

Rogue Mobility Stick and Cradle: A short metal bar for mobilizing your janky tissues. Same look and feel as a barbell, but hand-held and easier to transport.

Rogue Battlestar Kits

Other Mobility Tools

Raw Roller Foam Roller Kelly’s preferred roller. A thin layer of foam over a pipe that is stronger and thicker than most rollers. 

Lacrosse Balls Any brand will work, perfect for rolling out your feet or very specific areas of your body.  

Rogue Monster Bands The go-to bands for mobility, specifically banded distraction to help joint mobility.

Geisha Body Tempering Roller (Thompson X-Wife)

Endurance Training

Watt Bike: This is a perfect indoor bike for any serious cyclists. The data it delivers is vast and extremely accurate.

Concept 2 Rower: The best selling indoor rower in the world, and for good reason. Great for cardiovascular training that taxes both your upper and lower body.

Concept 2 SkiErg: Think of it as a rower turned on its end. Fantastic aerobic trainer and especially ideal for anyone looking to maintain their aerobic training through a lower body injury.

Assault Bike: The resistance ramps up automatically as you push, pull and pedal with greater speed and force. 

Onnit Mace Kelly loves to use this to hit a tractor tire. It’s an effective way to mimic real world movement and gives you a total body workout.

Tractor Tire: You could buy one online, but the easiest way to get one is to contact your local tire supplier as they most likely have some old, used ones lying around that will be perfect for your needs.

Armor Plyo Boxes: Kelly’s preferred boxes for box jumps or step ups. Lifetime guarantee. 

Inflatable Tub: Kelly (and his wife Juliet) use this for their cold baths, alternating between a few minutes in their hot tub, and then jumping into this for 10-30 slow, controlled breaths. 

About The Host: Kelly Starrett

Kelly Starrett (@mobilityWOD) is a coach, physical therapist, author, speaker, and creator of MobilityWOD, which has revolutionized how athletes think about human movement and athletic performance.

His 2013 release, Becoming a Supple Leopard, was a New York Times and Wall Street Journal bestseller. He teaches the wildly popular Crossfit Movement & Mobility Trainer course and has been a guest lecturer at the American Physical Therapy Association annual convention, Google, Perform Better Summit, Special Operations Medical Association annual conference, and elite military groups nationwide.

Kelly Starrett received his Doctor of Physical Therapy in 2007 from Samuel Merritt College in Oakland, California. Kelly’s clients have included Olympic gold-medalists, Tour de France cyclists, world and national record-holding Olympic Lifting and Power athletes, Crossfit Games medalists, ballet dancers, military personnel, and competitive age-division athletes.

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The Tim Ferriss Podcast, Episode 3: Kelly Starrett and Dr. Justin Mager

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Kelly Starrett pic

It’s my first podcast threesome! [blush]

THE TIM FERRISS SHOW, EPISODE 3:

This episode features two incredible guests: Dr. Justin Mager and Kelly Starrett. We all drink wine and get crazy.

Dr. Mager is my personal doctor and has helped me with dozens of my crazy experiments, complete with blood testing and next-generation tracking. He’s brilliant (and hilarious).

Kelly Starrett is one of the top Crossfit coaches in the world, and one of my favorite PTs and performance trainers. His clients include Olympic gold medalists, Tour de France cyclists, world and national record holders in Olympic lifting and powerlifting, Crossfit Games medalists, ballet dancers, and elite military personnel. If you’re interested in taking your body or brain to the next level, or attempting to become the guy from Limitless, this episode is for you.

Enjoy!

And…want to win some cool stuff today? Tweet out your favorite quote or line from this episode, using the following format, and I’ll pick a few of my favorites for prizes:

“[Insert quote]” More: https://itunes.apple.com/us/podcast/the-tim-ferriss-show/id863897795?mt=2 #TFS”

To encourage other people to retweet you, try and ensure your entire Tweet is 120 characters or less. The iTunes link above will be automatically shortened.

If you haven’t already, please subscribe to the podcast on iTunes! My iTunes rank — largely determined by subscriber count — is critical for recruiting future guests. Other options for download are the end of this post, but iTunes (here) really helps me out, even if just for the first few episodes. Help me make this podcast as strong as possible, and click subscribe here!

If you’d like a teaser of Episode 3, some of the subjects we cover are below. Learn more about Kelly at MobilityWOD and through his Twitter account:

  • Defining a “performance whore”
  • The potent combination that is Justin Mager
  • What makes people “well” and what makes people thrive
  • Mixing passions for endocrinology and eastern philosophy
  • How chakras described in Ayurvedic medicine correspond to nerve plexuses and endocrine glands
  • How Justin Mager changes lives by exploring the body as a whole
  • Experimenting on the fringes of physiology and what limits can be pushed
  • Working with high-end athletes and military to exceed supposed “optimal” performance
  • Blood testing is a snapshot, not a overall description of health — how do you improve it? What do you measure?
  • Delving into the effects of travel on circadian rhythms, and how to correct problems
  • Exploring the Quantified Self (QS) movement and Kevin Kelly
  • Testing quality of sleep
  • Why science isn’t the cause-and-effect master of the universe, or shouldn’t be viewed as such
  • Pattern recognition and “chunking” for improved talent acquisition
  • The diverse role of genetics; what can be changed and what cannot
  • The health and performance implications of testosterone, boners, sleep, and more
  • Mattress selection from the mobility expert (Kelly)
  • Hacking the nervous system for rejuvenating sleep, utilizing body temperature as a tool
  • Rebooting the parasympathetic nervous system
  • “Supple Leopard” morning rituals
  • Kelly’s test of functional mobility
  • How pain tolerance, mobility, and movement come together
  • Common qualities of top physicians, coaches, and bio-hackers, and how you can emulate them… Read More
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