The Muddy Shoe Podcast

MS014: – Get Your Fit On With This 8 Week Full Body Functional Workout!

teammuddyshoe@gmail.com (Travis Stowe) — Thu, 20 Apr 2017 10:20:16 +0000

I wanted to do something different for this episode which was to give you something that I put together. It’s an 8 week full body functional fitness program that you can download for free. If you’re looking for a workout program to do from home or while you’re traveling, this might be perfect for you. I explain the workout on this episode. It’s free to download and enjoy!

Show Notes:

The program was designed in collaboration with a few other fitness trainers to insure it’s quality.
You don’t need a gym.
You don’t need weights.
It’s a fully body functional workout that is designed to help with conditioning.
This workouts is great to be used along side a solid nutritional program. If you don’t have one or looking for help in this area, feel free to contact me and I’ll be happy to share with you my personal protocol and help you find what best works for you.
This workout is FREE, what you do with it is up to you.

Click the image above to link to the download page!

Leave a comment below if you have any questions. You can also contact me through email, FB or Instagram.

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MS013 – Atlanta Spartan HH12HR – What are your limits?

teammuddyshoe@gmail.com (Travis Stowe) — Thu, 06 Apr 2017 13:19:51 +0000

In this episode I brought on a friend of mine, Brian Thomas, who participated with me in the Spartan Endurance Hurricane Heat 12 Hour in Atlanta. To quote the words from Cookie: “It wasn’t so bad, was it?” Yes, Cookie… Yes it was, HA! That being said, we shared our experience the best we could. Enjoy!

Show Notes:

PT from hell.
Leading the group.
ACDC Thunderstruck burpees.
Bring Sally Up sandbag squats.
Time hack challenges.
Finding your dark places — what will break you and how will you handle it.
Mustard seed – never leave home without it!
Leaders reviled — complete the mission, but don’t leave a man behind.
If you can’t fix it, duck it or build something with it.
Just a small taste of what our military brothers go through.
After 12 hours can your brain still do math?
No patch, no metal, no shirt that can express what you earned internally with self worth.

[box]

Read my full written recap of my personal experience here:
http://mymuddyshoe.com/hh12hr-029[/box]

Thank You:

Brian for enduring this event with me.
Will Carroll for sharing the mustard packets with me. *you honestly made the difference for me from either completing or DNF’ing.
Jason Bramblett for making the 30lbs ruck plate.
Andy Smith for allowing Brian and I to use his ruck bags
Shannon Ritter and Matthew O’Quinn for both taking video and photos during the event.
Cookie for putting together a crazy hard event.

VIDEOS AND PHOTOS BELOW

PT ACDC Thunderstruck:

PT Bring Sally Up:

Photos from the Spartan HH12HR-029 in Atlanta.

Quick Links:

Spartan Races: http://spartan.com
Brian’s FB: https://www.facebook.com/brian.thomas.908132

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MS012 – Wolf Pack CrossFit Open 17.4 & 17.5 recap!

teammuddyshoe@gmail.com (Travis Stowe) — Wed, 29 Mar 2017 11:00:07 +0000

In this episode I brought back the Wolf Pack, Jason and Andy to help share on our personal recap finishing up the CrossFit Open 17.4 and 17.5. We also talked about the Spartan Spring that happened in Atlanta over the past weekend for Jason and even discussed the glorious ranger panties/silkies. There might be a few nuggets of wisdom too. Enjoy!

Show Notes:

Recap on 17.4 & 17.5
The Walk Pack wear the ranger panties during 17.4 and it was glorious.
We briefly spoke about Spartan Sprint.
Do you call them ranger panties or silkies?

Photo of the group at CrossFit Winder after the 17.5 Saturday finish.

Quick Links:

Crossfit Games: https://games.crossfit.com
Spartan Races: http://spartanrace.com
Crossfit Winder: http://www.forge-rx.com/crossfitwinder/

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MS011 – My CrossFit Open 17.3 recap plus Spartan HH12hr

teammuddyshoe@gmail.com (Travis Stowe) — Wed, 15 Mar 2017 11:25:28 +0000

In this episode I shared my personal experience on the 17.3 workout for the CrossFit Open 2017. Each weeks workout has become harder but this workout in my mind was epic. It required to focus on your breathing, your mobility and strength while pushing through each section with a time cap. I hope you take away something useful in this episode. – Enjoy!

One of the things I know that I still need to work on is my mechanic to perform a proper snatch. Everyone has weaknesses and this happen to be one of mine. My inability to doing it correctly (right now) hindered my weigh load that I can apply to the barbell. I’ve attached a video showing me trying to snatch the 155 pounds which was the last section on the workout. Before you assume this is how I always do this, understand that this video was taken during the last section of the workout. I had not energy left in the tank so I was just giving it my all. I won’t lie, it looks ugly and it wan’t a qualified snatch so it didn’t count but it also shows you where I need to improve on and I’m ok with that.

Nick knocked it out in style. Sean and Jason push their max and it was impressive. I was so close but was unable to finish the last section on the workout but I was close. My mechanics on the snatch needs work and it shows but overall I’m very happy with what I accomplished. 191 reps – Scaled

Show Notes:

Having a few people with you during the workouts help.
- One person to monitor your rep count so you don’t have to.
- One person to motivate you and cheer you on until the finish.
- One of two people to help change out any weight on a barbell, etc so you don’t have to.

Photo of the 6:00AM Crew for 17.3 workout

Sean, Nick, Travis (Me), Jason

My ugly attempt at squat snatch -155 pounds

Quick Links:

Crossfit Games: https://games.crossfit.com
Spartan HH12hr: https://goo.gl/1QzKpR

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MS010 – CrossFit Open 17.2 “WOLF PACK” Recap!

teammuddyshoe@gmail.com (Travis Stowe) — Wed, 08 Mar 2017 16:58:33 +0000

In this episode, Andy, Jason, and I, aka “The Wolf Pack” from Crossfit Winder share our experience of 17.2 of the Crossfit Open. This is the second week workout of the five week series event for the 2017 CrossFit Open. Who knows, you might actually enjoy this episode because both Andy and Jason had some interesting point of views when we dove into the recap portion of our conversation.

This episode went a little longer than expected, but that is kind of what happens when you get around these two guys. LOL

– Enjoy!

Show Notes:

Tactical Breathing Tip: 4 seconds inhale — hold for 4 seconds — then exhale for 4 seconds.
Either you succeed or you learn, you don’t really fail. As long as you are learning, you’re not failing.
CrossFit is a community of likeminded people willing to struggle as one.

Quick Links:

Crossfit Games: https://games.crossfit.com
Crossfit Winder: http://www.forge-rx.com/crossfitwinder
Jason’s Instagram: https://www.instagram.com/bramblettjason/
Andy’s Instagram: https://www.instagram.com/asmith8087

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MS009 – My CrossFit Open 17.1 Recap!

teammuddyshoe@gmail.com (Travis Stowe) — Tue, 28 Feb 2017 15:33:27 +0000

In this episode I went over my personal experience of the CrossFit Open 17.1. It was a lot of fun and I have already learned so much just after finishing the first Open workout. This episode is a short recap of what I did and some personal thoughts, so hopefully, it’s worth the listen. Enjoy!

Show Notes:

Crossfit Open is a 5 week global event that takes place every year. This is the first stage at trying to qualify for the Crossfit Games. People all over the world try and compete in this event in hopes to rank high enough to be accepted to move forward after 5 weeks.
17.1 required us to complete 150 Snatches and 75 Burpee Box Jumps in a segmented form until completed or within a 20:00 time cap.
Crossfit Winder is gym that I am a member of and Allison White is the trainer that coaches us during the 6:00am class. I give Allison a lot of credit to the success of my first event results. She is really good at what she does. Each of the coaches at the gym are awesome as they all seem to have the same understanding and process.

Random Video:

So this CrossFit Open 17.1 Fails youtube video has nothing to do with me but it was funny and I felt like sharing. LOL

Quick Links:

Crossfit Games: https://games.crossfit.com
Crossfit Winder: http://www.forge-rx.com/crossfitwinder
My Crossfit Coach – Allison FB:

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MS008 – Gene Click knows how to make a comeback!

teammuddyshoe@gmail.com (Travis Stowe) — Mon, 13 Feb 2017 16:46:37 +0000

In this episode I spoke with Gene Click about his ability to overcome struggle and take back his life. It’s not uncommon for people at one point in their life to hit a setback. These setbacks can sometimes last for a very long time. Even though Gene teaches martial arts and fitness, he found himself in his own setback, but found his way back to a happier, healthier lifestyle. Just because someone might be a trainer doesn’t mean they don’t have their own demons to deal with.

Show Notes:

Gene is a trainer who has struggle with weight issues most of his life. His struggle helps others relate and trust what Gene is teaching because they know he’s been through their struggles. What better way to learn than from someone who has gone through it. Gene leads by example.
Most of his life, it was MMA fighting that helps Gene keep his weight off, because he knew he had a fight coming up and needed to keep on point. As the years went by, his need for fighting was changed to family life and gym ownership.
OCR is a fun way to get you off your butt and keep your body active. You don’t have to be just a dad or mom taking your kids to soccer practice. There are things out there for us that we can train for, have fun with and push ourselves to a new level.
Listen to your body – more is not always better. Take breaks and allow your body to recover when it’s needed.
Don’t give up on yourself, don’t tap out. You can get over bumps and bruises but you can’t get over regret.
Gene makes a great statement about OCR. “It isn’t called sissy day, it’s going to be hard but that’s the point. These races do a good job to make it challenging, but anyone can do them even if you want to just walk during the race, do it. No pressure.”

Quick Links:

Gene’s Facebook: https://www.facebook.com/gene.click
Fit Factory Facebook: https://goo.gl/9NL6mg

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http://instagram.com/mymuddyshoe

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MS007 – Goal Setting For 2017!

teammuddyshoe@gmail.com (Travis Stowe) — Fri, 06 Jan 2017 17:23:06 +0000

In this episode I wanted to cover fitness and nutrition as part of one of your goals for 2017. Have you written your goals out and started working towards them yet? It’s been a week now and I’m sure many of you have already slipped on what you wrote down. This episode is a way to kick yourself back in gear and not let the same old habits creep up and for you to finally commit to your 2017 goals. Enjoy!

Show Notes:

I went over the mind set of setting fitness and nutrition goals to achieve as part of your 2017 goals.
I recited an affirmation that I wrote back in 2007 and I feel it still holds true today. It goes like this:
“To strengthen oneself, baby steps will only end up at the beginning, but a leap of faith with the willingness to believe in one’s ability to master the battle of the mind will overcome any fear. Greatness will shine in the eyes of the believer”

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MS006 – A Savage Race Changed Tyler Perry’s Life Around

teammuddyshoe@gmail.com (Travis Stowe) — Mon, 26 Dec 2016 11:50:20 +0000

In this episode I spoke with Tyler Perry about how he changed his life around after he completed his first Savage Race back in 2015. The struggles that he had to deal with held him back for so many years until a few friends encouraged him to run a Savage Race with them. It was amazing to hear how just one OCR race, like Savage, was able to change Tyler’s whole outlook on life. Enjoy!

Show Notes:

September of 2015 was Tyler’s first race.
Tyler played sports most of his life, but after college and every day training stopped, it became a downward spiral in gaining weight, hitting around 295’ish pounds before he stopped looking at the scale.
Tyler personally held himself back, because he didn’t want to run a race by himself.
As of today, Tyler has only ran Savage Races and this will be totaling his number of race to 6th before 2017.
One impactful change he’s been doing is instead of saying why he can’t do it any more, he’s asking himself why he’s not finishing higher.
Tyler gave a good point. When running many races, keep track of the pace time vs. the over all time.
One of the main reasons why Tyler runs these types of obstacle races is because he wants to stay healthy.
Everybody starts somewhere and there always has to be a starting line somewhere.

A Few Photos:

Quick Links:

Tyler’s Instagram: @tylerperry_ocr

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MS005 – Get Some Weight On Your Back And Go Ruck!

teammuddyshoe@gmail.com (Travis Stowe) — Mon, 05 Dec 2016 17:47:26 +0000

In this episode, I spoke with Kit and learned about this very interested challenge called GoRuck that you may have not heard about before. It’s a team inspired event plus a gear company all at the same time. A challenge is like a 6 pack, it’s better when shared with friends. This is an interested phrase and really incorporates what GoRuck stands for so sit back and enjoy the show. Afterwards, you might even feel like rucking…

Show Notes:

GoRuck was founded by Green Berets Jason McCarthy back in 2008.
It was originally a gear company. GR1 was the first piece of gear and it wasn’t easy to become a branded name; however, back in 2010, they create an event to help showcase the gear and its quality which led to them creating challenges. Although GoRuck started off as just a gear company, and it’s true that they promote the use of their gear, but you don’t have to have the gear to participate in their challenges. You will need at least a backpack and some weight.
GoRuck isn’t a bootcamp. It’s an opportunity to find out who you are while being part of a team. You’ll be put into leadership positions where you might have to figure out how to get from point A to point B within a certain amount of time all while carrying something that the instructor suggests.
These events average around 30 people and you will at one point or another be working with each other during the challenge.
You won’t feel like this is too WOD or intense style workout; however, this is an endurance event with leadership built to the core.
GoRuck has levels of experience such as:
- Light: 4 to 6 hours
- Tough: 12 hours
- Heavy: 24 hours
While you build the team, you build yourself.
You don’t need to have GoRuck gear to do the event, but you do need to have a backpack, some weight and water.
Weight you’ll need to carry is based on your own weight:
- For the Light experience:
  - 10 pounds for anyone under 150 pounds.
  - 20 pounds for anyone over 150 pounds.
- For the Tough and above experience:
  - 20 pounds for anyone under 150 pounds.
  - 30 pounds for anyone over 150 pounds.
Once you completed an event, you’ll get a patch. Note** a patch is never for sale, it’s always earned!

To me, GoRuck looks like an event, an experience that anyone can and should take a look at doing at some point in their life. Based on what Kit talked about, you’ll learn some new skills, maybe make some new friends and do something that will challenge you.

A Few Photos:

Videos to Watch:

Quick Links:

GoRuck Website: http://www.goruck.com
GoRuck Facebook: https://www.facebook.com/GORUCK

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http://instagram.com/mymuddyshoe

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https://twitter.com/mymuddyshoe

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MS004 – Haruko is outspoken, no fear and ready to run!

teammuddyshoe@gmail.com (Travis Stowe) — Sun, 13 Nov 2016 22:27:36 +0000

In this episode, I spoke with Haruko who has a very energetic personality and that seems to have drawn a crowd on social media. Not everyone runs obstacle courses for the same reason and it’s good to hear different perspectives on why they run. Haruko wasn’t an athlete, she wasn’t a runner, but she decided to just start. I hope you enjoy!

Show Notes:

Haruko’s first run was the Dirty Girl race that she ran to help support breast cancer awareness, although it was the Spartan Races that really started her enjoyment for obstacle racing.
2014 – 2015, she challenged herself to run 52 races in 12 months. From OCR to 50k at BurningMan.
Haruko’s mato is Complete, Not Compete. It is your race. It’s not about time, unless you want it to be.
By the time you read this, Haruko will have raced the World’s Toughtest Mudder, but she shared some tips on how she is going to run this obstacle course.
Haruko has two kids and is hoping that they will love the OCR lifestyle.
She trains on average 3 days a week, but is getting into outdoor activities to help build up the core.
Something that Haruko is very passionate about is the Special Spartan and she explains why during our conversation.
Her words come across very clear when it comes to OCR… “JUST DO IT! – don’t sit on the sidelines trying to prepare for a race.“

A Few Photos:

Movie To Watch:

Rise Of The Sufferfest. http://riseofthesufferfests.com/

Quick Links:

Haruko Facebook: https://www.facebook.com/profile.php?id=537105516
Haruko Instagram: https://www.instagram.com/themudcrusher/
Haruko Twitter: https://twitter.com/themudcrusher
Haruko Website: http://themudcrusher.tumblr.com/
Rise Of The Sufferfest: http://riseofthesufferfests.com/
Special Spartan: https://goo.gl/hcHs1X

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MS003 – Ben Carter Has A Can-Do Attitude Towards Life!

teammuddyshoe@gmail.com (Travis Stowe) — Mon, 07 Nov 2016 15:01:31 +0000

In this episode I spoke with Ben Carter who has an inspirational story on taking back his life and it’s thanks to a few friends and family members and the goal of doing a Spartan race that triggered the positive change. Ben lost over 40 pounds and completed two Spartan Trifecta’s in 2016. You can’t but feel inspired when you hear what he has to say. I hope you enjoy!

Show Notes:

Ben frequently says O.C.R. within the conversation, for anyone who doesn’t know what O.C.R. is, it means Obstacle Course Racing.
Ben is a truck driver and is always on the road. Fast food was basically his every day diet because of convenience.
Ben was told by doctors that he had high blood pressure at a stroke level and was borderline diabetic. He was on blood pressure and cholesterol meds for a very long time.
It was the loss of his father, his younger brother and almost his mother due to heart problems which made him realize that he doesn’t want the same outcome for himself.
Some of the excuses that Ben used to hold him back were things like: he was overweight and out of shape; he didn’t have time to workout; he didn’t have time to eat healthy; and he used his age as a factor. He felt like he wouldn’t be able to keep up.
Ben started exercising and made a change in his overall diet and lost 40 pounds so far.
He stopped eating fast food, cut out the Mountain Dew soda and implemented better food options for his daily meals.
The value in quality meals has changed his taste as well where he is craving more healthier options instead of sweets.
No matter what obstacle Ben faces now, he seems to stay positive and focus on improving himself and others along the way.
His drive is to just keep moving forward.
Ben’s goal for 2017 is to take on the Ultra Beast!

A FEW PHOTOS:

Follow Ben Carter:

Facebook: https://www.facebook.com/bryant.benford.5

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MS002 – Completing First Spartan Trifecta 2016

teammuddyshoe@gmail.com (Travis Stowe) — Mon, 31 Oct 2016 12:37:07 +0000

In this episode I wanted to talk about my experience completing the Spartan Trifecta. I completed my third race which was the Spartan Beast on October 29th 2016 in South Carolina. My run started at 7:30am in the morning and after I finished I felt really proud of what I have accomplished Looking back, there was a lot of personal growth that I went through over this past year and one of the biggest goals I set to achieve was to run the Sprint, the Super and the Beast to clam the Spartan Trifecta. It’s a great feeling and I’m sure anyone who did it that day too or have done in the past knows what I mean. I tried to express my thoughts on this episode on what it was like for me. I know I left out a few things but that’s ok because I can share more on them in the upcoming episodes and I feel this show will get better and better as I start to bring on guests and allow them to share their stories too.

I hope that you’ll give this show time to mature as I figure out where we will fit within the (OCR) obstacle racing world. Enjoy the journey.

A FEW PHOTOS:

VIDEO CLIP AFTER I COMPLETED THE BEAST:

October 29th – Spartan Beast 2016 in South Carolina

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MS001 – Quick introduction

teammuddyshoe@gmail.com (Travis Stowe) — Tue, 25 Oct 2016 20:10:13 +0000

Hi, my name is Travis Stowe and I want to welcome you to the quick introduction episode of the new podcast called “The Muddy Shoe”. This has been something I’ve been thinking about doing for a few years now and felt it was the right time to start it. I’m really excited about giving you, the listener, a spot where you can hear stories of true grit. I hope you will enjoy your experience with this show as we move through this journey together.

Please take a moment to share your thoughts and feelings about what you hope to hear and i’ll do my very best to make it happen. Don’t forget to support the show by following us our social accounts.