Escapist Corner

In this freestyle episode, Rickard shares reflections from a recent interview about the future of fitness — and why most people still think of it as “just a hobby.”We dive into: • Why the mindset around “sport” vs. “fitness” is broken• How preventive care could change everything — even healthcare costs• What the Momentum Method really is (and how it helps members build unbreakable consistency)• How to adjust workouts based on sleep, stress, and readiness and why PRs shouldn’t be your only goal• What Club++ actually offers and how it fits into the Momentum MethodPlus: the real numbers behind 1,000+ PRs and what we aim for next.It’s raw, unscripted, and personal. But that’s where real change begins.

Consistency is the real flex.In this episode of Escapist Corner, we explore the Momentum Method, our proven system for helping people build sustainable fitness habits and long-term results. You’ll learn:Why momentum is more powerful than motivationHow we help members make fitness a lifestyle (not just a phase)What’s coming next week in our workouts (Aug 19–25)A breakdown of the new 8-week strength cycle launching August 26 If you want to feel better, move better, and finally build a routine that sticks, this is where it starts.Don’t forget to share this episode with someone who needs a push to restart their momentum.

If you’re a busy professional or parent juggling work, family, and fitness, this episode is for you.Rickard Long (founder of Escapist CrossFit in Berlin) dives into a crucial insight: the key to long-term results isn’t just training harder, it’s training smarter. And that starts with knowing your data.In this episode:• Why exercising isn’t the same as training• The biggest mistake most gyms (and members) make• How knowing your attendance, effort level, and movement capacity drives progress• Why smart loading and focused intent beats random effort• How we design weekly programming at Escapist CrossFit to help you train for life, not just the next competitionRickard also breaks down this week’s workouts, explaining how each day ties into progress, mobility, recovery, and real-life function.Whether you’re a CEO, creative, parent, or all three,this episode is your blueprint to training with purpose.

Back pain affects 80% of people at some point in their lives — and yet most people handle it wrong.In this episode of Escapist Corner, Rickard Long dives deep into:• Why most back pain isn’t structural and why movement is the real medicine• What world-renowned spine expert Dr. Stuart McGill says about healing your back• How strength training (done right) can protect and heal your spine • The worst advice people get from doctors • How quitting the gym leads to worse outcomes and what to do insteadPlus, Rickard breaks down this week’s training program at Escapist CrossFit, showing how we use smart progressions and functional movements to build bulletproof backs…for life.

In Part 3 of our 4 Pillars of Health series, we tackle the most underrated pillar of all: sleep.Start with a quick self-check:

In Part 2 of our 4 Pillars of Health series, we dive into Nutrition, but not the way most people talk about it.Your body is a biological nightclub, and your hormones are the bouncers. What you eat affects who gets let in, and how your body responds.In this episode, you’ll learn:✅ Why calories are just one part of the story✅ How food triggers hormonal responses that impact fat loss, energy, sleep, mood & libido✅ What happens when you remove processed food and eat for performance✅ Why clients at Escapist have seen skin clear up, asthma disappear, stuttering stop, and sex drive return — all through food✅ How we coach nutrition differently: identity-based, not restriction-based✅ Why modern guidelines still fail, and what the science really says about protein, insulin, and metabolic health

Welcome to the first episode of our brand-new series: The 4 Pillars of Health, the foundation we use at Escapist CrossFit to build real, lasting results.In this episode, we focus on Pillar 1: Training — and why it’s more than just exercise.✅ The science behind why training improves mood, brain function & lifespan✅ What counts as “real training” vs. just being active✅ How Escapist CrossFit designs training to build lifelong results✅ Why motivation doesn’t matter once you become the type of person who trainsWe’ll also share how strength training reduces all-cause mortality, how just 20 minutes of movement boosts your brain, and why training is often the first domino that improves nutrition, sleep, and stress.

Histidine is one of the least talked about amino acids but don’t underestimate it.This essential nutrient plays a major role in:✅ Producing histamine, which supports your immune system and digestion✅ Protecting nerve cells by maintaining the myelin sheath✅ Buffering acid in muscles (via carnosine) and reducing fatigue✅ Supporting antioxidant defenses and tissue repairIn this final episode of the Essential Amino Acids series, we break down:- Why histidine is critical for immune health, inflammation control, and recovery- The best foods to get histidine from- What blocks its absorption and how to enhance it- How much you actually need per day- A clinical study where 4g of histidine reduced inflammation and improved metabolic markers in just 12 weeks

Welcome to the 8th part of the Essential Amino Acids Series

Get our free protein guide here:https://bit.ly/4cg8E7tOur Homepage:http://www.escapistcrossfit.comIn Part 7 of our Essential Amino Acids Series, we reveal one of the most underrated building blocks of your brain and mood: Phenylalanine.Did you know that without enough phenylalanine, your body can’t produce dopamine, norepinephrine, or thyroid hormones?In this episode, you’ll learn: ✅ How phenylalanine supports mental clarity, motivation & mood✅ Its critical role in thyroid function and metabolic health✅ The best food sources of phenylalanine (animal & plant-based)✅ Recommended daily intake and real numbers for your bodyweight✅ The surprising clinical studies showing massive improvements in depression and cognition✅ How much is too much and what blocks its absorptionStay until the end for an astonishing study on how phenylalanine supplementation reduced depression symptoms by over 40%.

In Part 6 of our Essential Amino Acids Series, we explore the overlooked but powerful amino acid Threonine.Without enough threonine, your gut lining weakens, your immunity drops, and your skin health suffers.In this episode, you’ll learn: ✅ How threonine protects your gut and prevents leaky gut✅ Why threonine deficiency leads to inflammation & immune decline✅ The real symptoms and long-term effects of a leaky gut✅ Which foods give you the highest threonine bioavailability✅ What blocks threonine uptake & how to optimize absorption✅ Shocking study results on how fast your health declines without enough threonine

Methionine is one of the most critical essential amino acids, involved in detoxification, DNA protection, and neurotransmitter production. But here’s where it gets interesting—too much methionine has been linked to aging and disease, while too little can impair recovery, methylation, and cognitive function.In this fifth episode of our Essential Amino Acids Series, we explore:✅ How methionine supports liver detoxification and antioxidant production✅ The role of methionine in DNA protection, gene regulation, and cognitive function✅ Why methionine restriction is being studied for lifespan extension✅ Best food sources of methionine per 100g serving✅ The surprising connection between methionine and mental health

Lysine is one of the most underrated essential amino acids, yet it plays a critical role in immune defense, tissue repair, collagen production, and even stress reduction.In this fourth episode of our Essential Amino Acids Series, we break down:✅ How lysine strengthens the immune system and reduces viral infections✅ The link between lysine and collagen for better skin, joints, and bones✅ Why lysine deficiency may lead to slower recovery and weakened immunity✅ Best food sources of lysine per 100g serving✅ The connection between lysine and serotonin levels—how it helps with anxiety

In this episode, Rickard dives into the CrossFit Open and its deeper impact beyond just competition. Responding to a heartfelt email from a former member, he discusses the challenges, emotions, and questions surrounding the Open, especially when workouts feel “too hard” or beyond our abilities.Topics covered:• The CrossFit Games vs. The CrossFit Open – Are they really the same thing?• Why stepping out of your comfort zone leads to the biggest breakthroughs.• The importance of community and why the Open is more than just a leaderboard.• How approaching the Open with the right mindset can set you up for long-term success.• The balance between safety, challenge, and progress in fitness.The Open isn’t just about testing fitness, it’s a celebration of personal growth, overcoming obstacles, and embracing the support of a community that wants you to win.Listen in, reflect on your own approach to challenges, and get inspired to push your limits!

Most people know about leucine and its role in muscle growth, but valine is the hidden powerhouse for endurance, muscle recovery, and brain function. If you struggle with fatigue, slow recovery, or mental fog, valine might be what you're missing.In this third episode of our Essential Amino Acids Series, we explore:✅ How valine delays fatigue and increases endurance✅ The surprising link between valine and neurotransmitter function✅ Best food sources of valine per 100g serving✅ Why valine helps reduce post-workout soreness✅ What enhances or blocks valine absorption✅ Why BCAA drinks may not be the best option for cognitive and metabolic health

Everyone talks about leucine for muscle growth, but what about isoleucine? It might just be the most underrated amino acid for your metabolism, insulin sensitivity, and endurance.In this second episode of our Essential Amino Acids Series, we explore:✅ How isoleucine boosts insulin sensitivity and reduces blood sugar spikes✅ The surprising link between isoleucine and fat burning during exercise✅ The best isoleucine-rich foods per 100g serving✅ Why BCAA supplements may fail without complete proteins✅ The surprising effect of isoleucine on brain function—revealed at the end!

Everyone knows leucine for muscle growth—but what if I told you that its true power lies in metabolic health, insulin regulation, and even brain function?In this first episode of our Essential Amino Acids Series, we break down:✅ What leucine is and why it’s crucial for your body✅ How leucine improves insulin sensitivity and regulates blood sugar✅ The surprising connection between leucine and brain health✅ Foods with the highest leucine content

Most parents would never let their kids suffer. Most business owners would never let their business crash. So why are so many neglecting their own health?In this episode of Escapist Corner, we dive into the self-sacrifice trap that parents and business owners fall into—and why putting yourself last could be the most destructive decision you ever make.We cover: Why self-care isn’t selfish—it’s leadership How neglecting your health sets a bad example for your kids and your team The real cost of burnout on your family and business How fitness builds resilience, discipline, and stress tolerance Why Escapist CrossFit members are lighthouses—leading by example Simple daily habits that help busy parents and professionals stay healthyIf you want to be a better parent, a stronger leader, and a healthier version of yourself, this episode is for you.

The World Health Organization (WHO) sets global health guidelines that influence doctors, institutions, and government policies, but what happens when those guidelines are fundamentally flawed?In this episode, we break down the WHO’s diabetes nutrition recommendations and why they don’t make sense from both a scientific and common-sense perspective.We discuss: • Why the WHO claims to “not recommend restrictive diets” but actively restricts protein and saturated fat • The misleading claim that carbohydrate sources “don’t matter” for diabetics • How Continuous Glucose Monitors (CGMs) expose the real impact of different foods on blood sugar levels • The obsession with cholesterol, despite research showing that low cholesterol correlates with higher mortality • Why skyrocketing diabetes rates show that these recommendations have failedIf you want to take control of your own health rather than relying on outdated and ineffective guidelines, this episode will give you the tools to think critically, experiment with

What does the CEO of the future look like? It’s not just about intelligence, strategy, or networking anymore—the future leader must think and perform like an athlete.In this episode of Escapist Corner, we break down how high-performance principles from sports and fitness will define the most successful leaders of the future. Whether you run a business, lead a team, or just want to optimize your own life, this episode will help you think like a CEO of yourself and apply these principles to maximize your output.We cover: • Why fitness, sleep, nutrition, and recovery are the new success pillars for leaders • Why working more hours doesn’t mean more productivity—and what truly makes a difference • How deliberate skill work and coaching separate great performers from the rest • The impact of metabolism and energy management on decision-making and leadership • Why treating symptoms instead of root causes leads to failure in both business and personal lifeIf you want to perform at your peak—whether in business, fitn